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04-23-2014 , 02:54 PM
So...as mentioned earlier Im thinking about changing my protein shake, to something i can use with water instead of milk to reduce my calories..Was supposed to get a test sample in the gym today but guy forgot , so im getting it on Friday.. As a result I had no protein powder left so I kind of improvised, and truth be told it tasted great!

400ml milk
2 large table spoons of greek yoghurt
1 banana
2 tea spoons of peanut butter

Also in other news I dined like a king today, probably a bit over for the day, but it was great and was all healthy stuff so dont feel too guilty. Dont really have calorific values i didnt make any of the food!

But ill log what I ate with corresponding pictures...

FYI im in the middle of doing an intensive language course, so these are my fellow students who cooked for me.

Morroccan lady brought in a salad platter

I only ate the peas, olives and beetroot as im restricting my carb intake...so no to the potatoes and rice.



The next is a bulgur wheat salad (made by a lady from Iraq) with parsley, tomatoes, lemon and other wonderful stuff



The same lady made stuffed vine leaves, and aubergine (top left)



An iranian lady made my favourite eggplant dip of all time which is basically eggplant, garlic and whey!!



I made chocolcate fondant cakes, had a *** tonne of calories, and i didnt eat a single bit!!! So proud of myself, even if they were the nuts!!!

So basically had a selection of the above for lunch, roughly 3 heaped table spoons of each as well as:

aforementioned protein shake
50g oats, 50 ml water, 50 ml milk, squirt of sweetner
250g chicken breast pieces.
Day 1 Quote
04-24-2014 , 11:59 AM
If you increase your cardio, say doing it six times a week rather than three, you will burn more calories. If you don't also increase your calorie intake then your deficit will be larger and so all other things being equal you can expect to lose more weight.
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04-24-2014 , 12:57 PM
Quote:
Originally Posted by RedHot
If you increase your cardio, say doing it six times a week rather than three, you will burn more calories. If you don't also increase your calorie intake then your deficit will be larger and so all other things being equal you can expect to lose more weight.

So at the moment im doing weights and cardio on alternate days, so im in the gym at least 5 days a week if not 6 some weeks...

Would it be better to hit the gym 5 days a week and do both weights and cardio in one session, eg. alternating legs and back, and arms and shoulders etc? Also im doing an hour cardio on my cardio days at the moment, if im joining them with weights days, how much would you reccomend?

Thanks!
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04-24-2014 , 12:59 PM
Went to the gym for cardio but was chocca! Going to take today as a rest day and go on sunday as well instead!

Food

50g oats, 50ml milk 50 ml water, swuirt of sweetner
250g cooked chicken, 1 table spoon of bavarian mustard
bowl of roasted veg with 30 g fetta cheese
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04-24-2014 , 02:01 PM
Cardio and weight lifting on the same day is fine. I do it all the time. 2 hour gym sessions, followed by hot tub soak.

I love Moroccan food.
Day 1 Quote
04-24-2014 , 02:12 PM
Quote:
Originally Posted by crashjr
Cardio and weight lifting on the same day is fine. I do it all the time. 2 hour gym sessions, followed by hot tub soak.

I love Moroccan food.
wow...looks like I have to up my game then!!!!

Middle eastern food is the bomb in fairness...Not hot, just full of flavour and spice! Dont get me wrong i love some chilli heat, but i think this cooking is more refined and balanced than say Indian, or Thai
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04-24-2014 , 05:25 PM
I'm going to go with the default S&F answer of more strength rather than cardio. But also:

Quote:
Originally Posted by ormerysban
I made chocolcate fondant cakes, had a *** tonne of calories, and i didnt eat a single bit!!!
As long as you can do this, I would suggest not to change a thing.

What does your strength regimen look like right now?
Day 1 Quote
04-25-2014 , 01:49 PM
Quote:
Originally Posted by COCKBOAT
I'm going to go with the default S&F answer of more strength rather than cardio. But also:



As long as you can do this, I would suggest not to change a thing.

What does your strength regimen look like right now?
well I did a weights work out today, with the intention of doing cardio afterwards, but to be honest guys it wasnt happening. I just had no strength left to even get on a bike, never mind grind it our for 30 mins, and then the cross trainer..

Feeling dissapointed in myself, but I suppose i have to remember im still fairly new to this, and my current weights, then cardio on the off day seems to be working...Maybe its not optimal but for now it will have to do..!!

On the lifting thing, im doing the sissy thing and just going on various machines at the moment. Yes I need to do compound exercises, yes I have starting strength and I have read about a third, but untill I have a coach that can spot my form Im going to stick to what I know, as i dont want to risk and injury and pile the weight back on.. (have asked 1 trainer at the gym, but she kept agreeing with me, so didnt exactly have faith)

Which at the moment is my biggest fear...I dont want to go back to being that lazy lump of ****.. This is a turning point for me...

Heres what im doing at the moment , dont be too harsh! Everything is in kilos, and sorry if i dont have the name in english, all the machines are labelled in German, so im going with what I know

leg extension 115 kg 3sets 8 reps (last 2 reps are near misses of 3rd set)
glutes (machine where you put a foot on a bar and push behind you) 90 3 8
leg press 205 3 8
another leg machine where you put you machine on a bar, and bring it towards your backside 115 3 8 (last 2 reps are near misses of 3rd set)
tricep extension 115 3 8
dual pulley pull down 48.5 3 8 (last 4 reps are near misses of 3rd set)
bicep curl 50 3 4
seated row 87 3 8
shoulder press 62.5 43 4
bench press 75 3 8

So what I have been doing up to now, is i started at a weight i could manage 3 sets in, with me struggling on the last few reps of the last set, and then roughly every 4-5 weeks, i would increase the weight... This is what happened about 2 weeks ago, that why some of the reps vary between machines/ exercises. So basically when i can do 3 sets of 8 on every machine, i increase the weight.

Got a taster sample of some pure whey, which i can mix with water instead of milk, should reduce some of the calories weekly, not alot but every one counts. I thought the gym was giving it to me for free to try, but realised it was from one of the young assistants own stash, and he came in to work just to give me it..Sound fella!

Food for the day..

50g oats 50 ml water, 50 ml milk squirt of sweetner
300g roasted veg with 40g low fat fetta cheese
300g cooked chicken 2 table spoons of bavarian mustard
350 ml pure whey with water
Day 1 Quote
04-27-2014 , 06:45 AM
So yesterday we went to dinner in my favourite Iranian restauraunt...

Tried to be relatively good!

To start i had some typical Iranian side dish.. Lots of green veg with some raw sweet onion, and a small 10gramms worth of fetta cheese, with a yogurt dip which has some herbs and grated cucumber in it.. I didnt eat any bread!!!



For main I had marinated safron chicken on the bone, with a small salad (i asked for this instead of rice) and ordered my favourite side dip of aubergine and whey

Demolished the dip and the chicken, didnt eat half the salad as I was full!

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The girls, my gf and our friend ordered pudding but I declined

apart from porridge 50g, with 50 ml milk and 50 ml water and a quirt of sweetner thats what I had for the whole day.

Still reckon calorie wise was pretty hefty but still about 2000...the most calorific element was the dip, and depending on the recipes you get from the internet, for the portion I had, you can go from 300-700 calories alone.

If we take the top end of 700 for the dip
off the bone chicken probably amounted to 300 g worth so say about 500 (top end again, could have been less)
plus say 100g yoghurt is about 150 cals plus 300 cals for the oats plus adding ann extra 300 cals as a buffer for just in case, I reckon I had a really tasty meal and dont feel guilty about it...

Wont stop me doing an hours worth of cardio in the gym, and having slightly smaller portions today just in case though!!!

Food wise great night...

Poker wise, down 4 buy ins in one hand. Hit my nut straight on the turn, shove, get called, my opponent (the girl me and the gf bought dinner for!), filled up on the river... sigh!
Day 1 Quote
04-27-2014 , 12:12 PM
Off to the gym now...

Had a really tasty dinner tonight. Low cal, and awesome as well!

It was a bulgur wheat and turkey meatloaf... Clocking in at 300 cals a portion, I had some brussel sprouts with it.

This morning i had porridge oats 50g 50 ml water 50 ml milk with raspberries and squirt of sweetner.

Might have some yoghurt or a bit of fruit later if i get hungry, but its going to be an under 1000 cal day today to make up for the beast of a meal i had yesterday... The best thing is, after that meal, im not even hungry, it was so filling! Recipe on request lol!
Day 1 Quote
04-28-2014 , 12:26 PM
bit tired today..think a early night is in order

food

50g oats, 50 ml water 50 ml milk raspberries and squirt of sweetner
Bulgur wheat meatloaf as above
300g cooked chicken
banana
grapes
proteinshake
Day 1 Quote
04-29-2014 , 01:26 PM
Feeling **** today...literrally ...got the runs :-(

Food today

50g oats, 50 ml water 50 ml milk raspberries and squirt of sweetner
big bowl of 3 bean stew with lentils approx 500g
300g cooked chicken
banana
chocolate (90 cals)

First time ive had chocolate in 3 months...

Tonight is going to be me, the toilet and a big bottle of water!
Day 1 Quote
04-29-2014 , 01:41 PM
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04-29-2014 , 01:48 PM
Quote:
Originally Posted by crashjr
I know, the worst thing is, cant go to the gym tonight!
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04-30-2014 , 04:09 PM
Still feeling off today, but managed to drag myself to the gym, although I indulged in 2 tea spoons of peanut butter as i was feeling sorry for myself

50g oats, 50 ml water 50 ml milk raspberries and squirt of sweetner
big bowl of 3 bean stew with lentils approx 500g
125 cooked chicken
200g prawns in chilli sauce with 20 gramms fetta
2 tea spoons of peanut butter
protein shake
Day 1 Quote
04-30-2014 , 06:54 PM
Sweetener and beans probably not the best thing for trying to settle your stomach.

Stay safe.
Day 1 Quote
05-01-2014 , 09:02 AM
Quote:
Originally Posted by crashjr
Sweetener and beans probably not the best thing for trying to settle your stomach.

Stay safe.
Very true but luckily im feeling fine now. The downside of planning meals in advance, is that I didnt have anything else apart from beans!!
Day 1 Quote
05-01-2014 , 10:12 AM
Hey, sorry I haven't stopped in for a while.

Looks like you are making good progress. I'm glad you are doing weights. But yeah, you know it, we know it... Start ramping up some of the compound lifts.

Even if you do a few sets on light weights, even once a week. Post the video, and we will let you know how you get on.

The risk of injury is way over stated. Lift within your limits (until you really know what you are doing), take it slow, make sure you keep learning, and listen to what your body tells you... It's very hard to go wrong like that.

Anyway, nice work! When was the last weigh in? Did I miss it already?
Day 1 Quote
05-01-2014 , 12:55 PM
Quote:
Originally Posted by rugby
Hey, sorry I haven't stopped in for a while.

Looks like you are making good progress. I'm glad you are doing weights. But yeah, you know it, we know it... Start ramping up some of the compound lifts.

Even if you do a few sets on light weights, even once a week. Post the video, and we will let you know how you get on.

The risk of injury is way over stated. Lift within your limits (until you really know what you are doing), take it slow, make sure you keep learning, and listen to what your body tells you... It's very hard to go wrong like that.

Anyway, nice work! When was the last weigh in? Did I miss it already?
Hey man, no sweat, appreciate the support! Hope you find a job soon btw! Im going to go back to rugby once I hit 120..thats my next goal!

Funny you mention lifting. Yesterday was the first time I have tried to squat in over 5 years.. dam it was a face palm moment. Practised with the bar for a set first...went fine

As soon as i put a little weight on, I was so unbalanced. Going to get one of the regulars to look at my form next time im there.. also going to do my first dead lift tomorrow.

Last time i weighed in was a cpl of weeks ago..Came in at 138.5 (after 2 months from starting of 155) (i think), which is about a 8/9 kilo loss from previous month. Dont know if Ill get anywhere near that this month, but im still logging and still going to the gym regularly!

Food wise today..had guests and i made a feast with inspiration from my time at the persian restauraunt.

50g oats, 50 ml water 50 ml milk raspberries and squirt of sweetner
aubergine and whey dip
mint, corriander, feta, raw onion as a starter salad
cucumber and yoghurt dip
2 1/2 skewers of chicken pieces marinated in safron
small bowl of strawberries and greek yoghurt.
Day 1 Quote
05-02-2014 , 02:03 PM
50g oats, 50 ml water 50 ml milk raspberries and squirt of sweetner
chicken and feta salad with olive oil, mustard dressing
300g cooked chicken
protein shake
100 g yoghurt
Day 1 Quote
05-03-2014 , 08:29 PM
Nice one. Regarding the squat. If you are unbalanced, a couple of tips.

1. Check your flexibility, especially hips and ankles.

Can you (without the bar) just squat down and sit with your ass close to the floor, with feet flat on the floor? Try it next to something to hang on to so you don't fall over backwards.

2. What shoes do you wear to squat in? Essentially, it's Special weight lifting shoes > barefoot >>> very flat sole trainers >>>>>>>>>> normal running trainers.

I lift barefoot, but that more habit that anything else.
Day 1 Quote
05-04-2014 , 03:13 AM
Hey man thanks for the tips..

bit surreal at the moment..typing my reply, on the porch of my tent on a beautiful summer day in Rüdersheim..

For some reason it won't let me use the quote function on the gf's ipad.

1. I have really **** flexibility all over..not just a fatty thing, I always have since a kid.
2. Doing a squat even without a bar, my ass is no where near the floor.
3. Don't own any weight lifting shoes, just do it in trainers..

Advice...

food from yesterday.

Usual breakfast..oats, milk, fruit, sweetener etc
100g chia seeds, coconut milk, strawberries and pineapple
Couldn't resist pistachio ice cream, but limited myself to 1 scoop
In total about 450g BBQ turkey...no sauce just rub and veggie skewers
Day 1 Quote
05-04-2014 , 10:49 AM
Some great stuff in this link.

http://www.muscleforlife.com/how-to-...for-squatting/

I also had really **** hip and ankle flexibility until recently. I've been doing a bunch of stretches very similar to this link every workout. It takes an extra maybe 15 minutes or so, but is totally worth it.

For ankles, find an upright pillar (I.e. The corner of the squat rack) hold on, and squat. Typically you will fall over backwards if you don't hold on. Sit down. Hold it for maybe 1 or 2 minutes. Roll your weight left, roll your weight right. Feel the stretch as your shin pushes forward towards your toes.

Don't squat in trainers, take them off and do it barefoot. The sole of the trainer is squishy, so you will wobble all over the place. You wouldn't squat on a big soft mattress, so don't do it on trainers.

In addition, squat barefoot and you will have much better feedback on where your centre of balance is.

By barefoot, I mean socks.
Day 1 Quote
05-04-2014 , 10:52 AM
If you want to work on flexibility. This forum is very lucky, post in Cha's log and ask for advice. He really really knows his **** when it comes to this.
Day 1 Quote
05-04-2014 , 11:45 AM
Quote:
Originally Posted by rugby
Some great stuff in this link.

http://www.muscleforlife.com/how-to-...for-squatting/

I also had really **** hip and ankle flexibility until recently. I've been doing a bunch of stretches very similar to this link every workout. It takes an extra maybe 15 minutes or so, but is totally worth it.

For ankles, find an upright pillar (I.e. The corner of the squat rack) hold on, and squat. Typically you will fall over backwards if you don't hold on. Sit down. Hold it for maybe 1 or 2 minutes. Roll your weight left, roll your weight right. Feel the stretch as your shin pushes forward towards your toes.

Don't squat in trainers, take them off and do it barefoot. The sole of the trainer is squishy, so you will wobble all over the place. You wouldn't squat on a big soft mattress, so don't do it on trainers.

In addition, squat barefoot and you will have much better feedback on where your centre of balance is.

By barefoot, I mean socks.
Hi man, I appreciate the advice. Definately will post in Chas log, and ask for some advice too! I also now have your link for some bed time reading!

Going to have someone look at my squat in the next cpl of days, but ill be sure to remember to do it in socks!
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