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Old 17-01-12, 12:26   #61
FeetMagic
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Still exercising usually 3 times a week focusing more on the running. Weighed myself a few days ago and put on 4kg in the last 3/4 weeks which I'm pretty sure is mainly fat as I have been eating more than usual.

So, I'm going to give a new diet plan a go until Christmas and see the results. I'll be implementing the following changes:
- No carbs after 6/7
- .5 litre milk daily max
- Dinner of meat & veg
- Eggs for breakfast
- Cut out all junk food

I just need some advice on calorie intake. What should I be looking to take in on training days & recovery days? If memory serves me correct something like 2500 kcals on training days & something like 2000 on non-training days is sufficient?
Haven't stuck by this religiously by any stretch of the imagination but I went to the gym last night and weighed in at 80kg which I was pleasantly surprised by considering I was in the gym 3-5 times since this post and haven't been for a run since it either as I went over on my ankle. Wearing a strap now so hopefully I'll be back running soon enough.

Of course going to the gym last night got me back in the buzz. Everytime I go I curse myself for having had so much time off as I always feel 10x better when I'm exercising. So, again I'm hoping to get into this more regularly and updating here. Diet lately is as good as it's ever been and clearly that is to thank for the ~5kg loss (biggest change has been no/very little carbs from 2 on which must be making the difference).

Goals are the same as ever so I was on the bike las night over treadmill. I did 10k in 20 mins and was dead after so same again tonight with some dips/pull ups/dumbell bench press I think.
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Old 17-01-12, 20:28   #62
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Did a mix of machine weights as free ones were all taken and then 10k cycle in 18:30. Had a lovely dinner then of turkey in a roasted pepper with corn brocolli cauliflower chillis green beans & a healthy dosing of soy sauce. Tomorrow's lunch sorted too
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Old 27-01-12, 12:22   #63
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Down to 79.6 kg yesterday. Very happy to get under 80 kg but I had two take-aways the last two nights so probably back at 80.

My program in the gym the last two sessions was focused on chest mainly as I feel this is an area I need to work on.

Dumbell Bench - 15kg x 6 x 2
17.5kg x 6 x 2
20kg x 6 x 2
25kg x 6 x 2
27.5kg x 6 x 1 (failed second set)

Incline Dumbell Bench - 10kg x 6 x 2
15kg x 6 x 2
17.5kg x 6 x 2
20kg x 6 x 2
25kg x 6 x 2

Dips 15 x 3

Chin ups 6 x 4

Followed by some biking. How does that look?

Last edited by FeetMagic; 27-01-12 at 12:28.
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Old 27-01-12, 12:49   #64
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Plan for Feb is to move from decent diet to a strict one. This is what I had in mind so please critique it. I don't really know how important carbs are during work out days but I will take some in.

Breakfast: 2/3 scrambled eggs
Lunch: Chicken/salmon/turkey fillet, brocolli, cauliflower, soy sauce
Dinner (non-workout): same as lunch with more veg
Dinner (workout): same as above with a portion of rice/spuds/pasta or a slice of brown bread
Snack: no more milk or cereal. Snack will be one of the following: handful of nuts, rice cakes with smoked salmon/salad on top, frozen blueberries, banana, etc.

How does that look in terms of hoping to lose ~5-7kg? I'll mainly be doing cardio and chest work for the month.
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Old 27-01-12, 14:42   #65
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That's grand, ditch the rice/spuds/pasta though.

Do Interval Training for your cardio. It's the nuts for weight loss.
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Old 08-02-12, 10:01   #66
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Still floating in and around 80kg for the time being although I had some false optimism two days ago when I weighed in at 78.5. Anyway I had a terrible week last week; no exercise and 3/4 takeaways so making up for that this week. Yesterday's session was all cardio and I think I'll go for the same tonigt:

Row machine 250m (at medium effort) 1 min rest x 10

Cross trainer (med effort) 1km - 15 mins

Bike - 5km

Run - 1km warm down
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Old 15-02-12, 10:50   #67
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Checked my weight not so long ago and was 81kg but I look like I've definitely lost some fat so have to be happy with that. BF measured in at 16.2%.

I've been researching a lot into dieting lately as although I eat pretty healthy I get the feeling I'm wasting time as I could be seeing results a lot quicker. So my diet atm is eggs for breakfast, chicken and veg for lunch and same for dinner replacing chicken with turkey/steak/fish. Through my research online I found a lot of people dieting but focusing on eating the macros in every meal (protein fats & carbs) usually in a 40-40-30 split with fats the lower share. Then, there are others who don't bother with carbs which is sort of what I'm at at the minute but stock up on them one day a week (ketosis?). Just wondering should I keep on the track I'm on or switch to a macro diet?
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Old 21-02-12, 14:37   #68
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Still eating well and exercising 3-4 times a week. Weighed in at 79.4 yesterday and body fat has definitely dropped - will get it checked either this Friday or following one. I stopped having a night time joint which means no late night snacks.

Sample diet atm. I think I'm going to start having a protein shake before bed and might introduce a spoon or 2 of natural peanut butter around mid-day.

Breakfast: 3 eggs scrambled (minus yokes) & 1 fish oil tab & vitamin B complex
Lunch: 1.5 grilled chicken fillets, brocolli, cauliflower, less than a handful of cheese
Dinner: 1 large fillet of steak/fish & assorted boiled veg & 1 fish oil tab

I would estimate that at around 1500 kcals without weighing anything so probably need to throw in a snack
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Old 22-02-12, 10:35   #69
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Definitely need to add to the diet. Barely had the energy to make breakfast this morning so I added two slices of brown bread with a small bit of butter & jam to my usual 3 scrambled egg whites. Haven't felt that weakness before but it's pretty clear it's from a shortage in the diet.

I'm thinking now the best bet would be to maintain what I'm doing but to add a protein shake around 11am and possibly a spoon of peanut butter around 11pm or vice versa. Breakfast will remain the same with added toast when needed as will lunch and dinner (also adding carbs when I feel they're required).

Really need to get scales bought as I've no idea what I've been taking in the last few days - probably around 1200-1500 kcals.
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Old 27-02-12, 20:56   #70
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Weighed in today at 76 kg To be honest it was about time I started seeing progress as the diet is pretty clean. Today for example:

Breakfast: 3 scrambled eggs, 2 rice cakes with jam, 1 fish oil tab & 1 vit B complex
Lunch: 2 burgers (fried but grease removed stringently), brocolli, cauliflower, corn, cheese
Dinner: 1.5 grillled chicken, celery, cauliflower, green beans, cheese
Snack later will be a tbls of peanut butter and a rice cake with jam.

I would estimate my BF is around 14% now but will have it checked soon.
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Old 14-05-12, 20:54   #71
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Weighed in today at 76 kg To be honest it was about time I started seeing progress as the diet is pretty clean. Today for example:

Breakfast: 3 scrambled eggs, 2 rice cakes with jam, 1 fish oil tab & 1 vit B complex
Lunch: 2 burgers (fried but grease removed stringently), brocolli, cauliflower, corn, cheese
Dinner: 1.5 grillled chicken, celery, cauliflower, green beans, cheese
Snack later will be a tbls of peanut butter and a rice cake with jam.

I would estimate my BF is around 14% now but will have it checked soon.
Ugh was doing decent in Feb by the looks of things I haven't been on enough of a deficit since then & am at 78kg atm. I've increased my strength for sure & finally started doing the compound weights so my week usually has 4/5 sessions, 2 chest/tris, 1 leg/shoulders & 1 back/bis often getting a run in aswell. So all in all the last few months have been good, diet good too - think it boils down to just having too much food at lunch & dinner.

So 4 weeks to get from 78 to hopefully 74. Seeing as I'm in the gym quite a bit I have a protein shake in the morning & after a workout. Lunch I've been getting wraps most days so need to get back to the packed lunches of 1 or 2 chicken fillets and a bit of veg. Dinners are fine, usually veg & meat, maybe just reduce the quantity again. Will continue what I'm doing in the gym, maybe up the cardio. Long-term plan from July will be 12 months of a clean bulk & proper strength training prog but just want to trim the fat for the summer now. Will be updating this with food rather than than gym work most of the time but will throw in any significant strength gains. Hoping to be squatting 5*4 110kg squat, 5*4 105kg deadlift & 5*4 72.5kg bench press by month's end.
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Old 15-05-12, 19:17   #72
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Today's intake:

Breakfast: 60g protein shake; 250kcals & handful of sesame sticks (80kcals)
Lunch: Brown bread sandwich, tuna, swiss cheese, sweetcorn, tomatoes served with a small amount of taytos & pasta salad (est = 500kcals)
Post-workout protein shake = 250kcals
2 coffees w milk & sugar = ~150kcals
Dinner: 1 large steak (400kcals) & 4 egg whites & 1 yoke (~160kcals)

Total intake: 1780 kcals with a 1.5 hr chest/tris session in gym so v large deficit there

It's tough to calculate a lot of the food accurately (such as a cup of coffee & a sandwich from a cafe) but I'd say I'm pretty close. Keep the majority of days like that over the next 4 weeks & I should get my goal weight. Also took in about 3-4l water.
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Old 16-05-12, 20:04   #73
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Silly decision to go gym today. Had fuck all energy, mustered 10*200m splits on row machine with 1 min break, each split ~40 seconds. Wanted to run 5km then but couldn't manage it at all. Good deficit all the same. Hopefully be able for a decent session tomorrow. Intake:

Breakfast: 60g protein shake (250kcals) & handful of sesame sticks (80kcals)
Lunch: Brown bread sandwich, tuna, sweetcorn, tomatoes served with a small amount of taytos & pasta salad (est = 450 kcals)
Post-workout protein shake = 250kcals
2 green tea (0) & 1 black coffee (call it 50)
Dinner: 1.5 chicken fillets (300 kcals) & 2 toast & ketcup (200 kcals)

Total intake: 1580 kcals

Last edited by FeetMagic; 16-05-12 at 20:52.
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Old 17-05-12, 12:50   #74
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Went to the gym without breakfast to do some cardio. Was way harder than I'd expected - did 5km in 34 mins with a lot of walking, sweated buckets throughout.

Now here's where I need a bit of advice. Two days ago I weighed 78kg in the evening, 36 hours later on the same scales I came in at 75.5. Would the lack of a food have a big bearing here or is that too much weight loss in 2 days & possibly losing muscle more than fat?

That's the one thing I'm worried about, I have 4 weeks to cut so although that was nice to see I was more worried than happy with it. Or is that the norm when you start a proper cut? People always mention the "water weight" going quickly, have no clue what they're on about but that might be it? Although I'm drinking more water than usual... appreciate any insight anyway.


Post-workout: Protein shake (250kcals) & brown bread sandwich, tuna, sweetcorn (est = 350 kcals)
Dinner: 1.5 chicken fillets (300 kcals) & salad

Total intake: 900 kcals, probably have a decent snack before bed (possibly protein shake with milk which would bring it up to 1300/1350 kCals)
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Old 17-05-12, 12:56   #75
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just weight fluctuations.

Water, Poo etc.

Your "bodyweight" wont have changed but your "transient" weight may have.

(Unless you burnt off ~ 20k kcals over the day.)

Eat more btw, you wont have any energy to do anything productive if you don't. I'd rather increase both kcal intake and also kcal expenditure than decrease both of them (from the level you are at now).

1600kcals a day is a good spot for someone in your shoes trying to cut. Gives you room for error and also gives you some fuel!
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Old 17-05-12, 13:12   #76
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You need some fibre too, or you won't be able to poo.
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Old 17-05-12, 13:15   #77
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Cheers Emmet just needed someone to tell me it's normal enough! Think 1600 is a good number alright (my maintenance is ~2100 but that was calc when 80kg) & pretty much what I hit the last two days. Don't see the upside of going to the gym again fasted, I saw a few people mention it in blogs but fuck that no real gain to it imo.

I saw you mention in bbv how difficult you've found last few months because of drinking at the weekend. In the exact same boat - my weight was 78-80kg since Jan even though eating healthy most days. My regular alcohol intake is about 3000kcals on a night out (& usually do the Fri & Sat) so going to have to try reduce my intake & switch to spirits to have any hope. I'd take maintaining weight at weekends and losing fat Sun-Thurs!
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Old 17-05-12, 13:16   #78
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You need some fibre too, or you won't be able to poo.
Two slices of brown bread a day cutting it short? Might get that psyllium husk (?) I always hear you & Emmet raving on about
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Old 17-05-12, 13:18   #79
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Psyllium husk is horrible IMO and tbh I didn't even find it that effective. All bran is the nuts in the fibre department IMO.
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Old 17-05-12, 13:31   #80
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I know protein shakes are handy, but they can work out expensive with the amount you are taking. Would you consider having a high protein breakfast instead. A couple of hard boiled eggs would give you as much protein as a shake.

This will sound horrible. Keane is right. Phylium husk is minging and i would only use it when i need to flush myself out. All Bran is great on a daily basis, as is Brocolli or Sweet potato.
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