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The Fatloss Begins - May 6 2008 20:56:07
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ThyJones
Posts: 66
Joined: Jan. 12 2007
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06/05/2008 - Day 1
Aim, Fat Loss without losing existing muscle.
My Current Spec:
Pretty much bang on 13 Stone
Age: 24
I will be pretty much going to the gym mon-friday mornings
for cardio, and weights 3 times a week on the nights.
Some of this may seem too over the top,or in too much
detail, but to keep me motivated, and so i can see whats
working and whats not working and also to get some quality
responses,im putting pretty much every detail into this :)
I signed upto the gym on sunday, did a weight session
sunday, and another weight session monady, and was ready to
start cardio today.
I needed to be up at 6am to get to the gym for 6:30. Got up
a bit late, 10 mins, meaning I was 10 mins late for the gym,
no massive problem.
Got changed for the gym, and then began my cardio workout,
which consisted of the following:
This was done totally unfueled, only having a black cup of
tea first thing this morning, and then water throughout my
workout.
Crosstrainer - 20 mins (steady state cardio)
Treadmill - 20 mins (steady state cardio)
Rowing Machine - 10 mins (steady state cardio) got bored of
the rowing machine to be honest..
Swimming about 7 lenghts breststroke - could definately
improve this and add more, I was just taking it easy today
really. Unsure on length of pool, will find that out too.
After I'd got changed etc, drove to work(10 mins away -
arriving at 8:45) I had 20g whey protein (is this enough
whey protein, and/or should I be adding more, or taking it
straight after my workout?), followed by oats with milk -
cold.. i wondered why they tasted weird, i forgot to heat
them up DoH!
9:00 - Coffee
10:10 Had a banana, and 10 Brazil Nuts.
10:40 - felt a bit hungry, so had a satsuma, not exactly
filling though
11:00 - Coffee
12.05 had an apple
13:30 went for lunch, consisting of: Toasted Pita Bread, Can
of tuna mixed with cucumber/lettuce/wholemeal yoghurt inside
of the pita bread. 6 baby tomatoes.
15:30 Had a banana, Coffee
16:20 Had another Satsuma
17:00 Left Work
Later than I will normally be going to the gym, but started
the gym at 6:30 and did the following:
Had some whey protein here to give me some fuel...
Pulldowns 4 x 8 reps
pullups 2 x 6 reps, 1 x 3 reps (to failure)
Bicep EZ Curls, 4 x 8 reps
Bicep EZ Curls, starting on 50kg, then 30, then 25, then 20
like a reverse pyramid thing(A mate suggested trying this..
comments?)
Rows on the cable machine
Then did a very brief swim, more of a relaxing swim rather
than a workout.
Came home, had some more whey protein.
so now:
8:45 About to Eat:
Banana - Because im starvin
2 Chicken Breasts
75 Grams Basmati Rice
Peas
And thats it for day 1. Dont feel too tired, ache a bit, but
thats more to do with the fact I went to the gym yesterday.
I welcome any useful comments etc, I dont know it all, nor expect I do, just learning as I go along.
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RE: The Fatloss Begins - May 7 2008 21:20:03
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ThyJones
Posts: 66
Joined: Jan. 12 2007
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So, onto day 2.
Woke up about 6:05 feeling shattered, got sorted, had a
black cup of tea then drove to the gym.
Started cardio at about 6:40, and did the following:
Cross Trainer 20 mins ssc
Jogging on Treadmill 20 mins ssc
Exercise Bike - 10 mins ssc
Rowing Machine - 10 mins ssc - struggled doing this, felt
nackered. Nearly gave up after 5 mins but pushed on.
I then did 5 lengths of the pool (breast stroke).
30 mins after the gym, had some whey protein in my new
shaker thing, then had some oats and milk.
9:00 - Coffee
9:30 - Coffee
10:05 - 10 Brazil Nuts, Banana
10:50 - Had a satsuma
11:20 - Another Coffee
11:30 - Apple
14:00 - Had lunch:
Tuna,Cucumber,lettuce in pita bread, tomatoes..
16:05 - Had a banana
16:40 - Had another Satsuma
Worked late so eating later than normal, plus not doing weights tonight as i've done 3 days on now, so im resting for 2 days, and back doing weights on friday, cardio as normal in the morning though.
21:00 - Pork Chops, Potatoes, Cauliflower
Feel quite achy today actually, pretty much everything aches, but thats to be expected because of stopping training for about a month.
P.S Will try and get some before pics up soon
< Message edited by ThyJones -- May 7 2008 21:21:00 >
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RE: The Fatloss Begins - May 7 2008 21:49:11
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firest0rm
Posts: 3937
Joined: May 18 2005
From: Stockport, Manchester
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I may be wrong in what I'm going to say, and perhaps if I am someone can correct me, but I think that you're consuming carbs too late at night. I know you're having them after your workout, which is typically later on at night, but I still think you need to adjust your diet somewhat.
For example, at 16:40 on your second day I would have had a carb'd meal here with protein. I'm not sure whether you could have had your 9pm meal at that time, but that would've been more ideal. I would say keep your post 6pm food to fats/protein and keep carbs to a minimum. I'm also of the opinion that fruit isn't the best 'snack' to have while cutting, as despite the fact it is natural it still contains sugar.
Between 10am and 12pm I would consider having a protein based meal, with complex carbs. Something like tuna in pitta like your 2pm meal. This would be a lot better for you than the simple sugars in the banana and satsuma, and I dare say it would fill you up a lot better as well. Make sure the pitta's are wholemeal.
Something else I will mention, and I'm sure I'm beginning to sound like a quark freak with sponsorship, but quark is truly an amazing food. A 250g tub will cost approx 60p and contains 30g of casein protein, which is slowly digesting and great for late at night. Mix in an options chocolate sachet, add some water, and you're left with a chocolatey (or fudgey :P) yoghurt type meal, and it tastes bloody lovely. It'll fill you up, feel like a treat, and also provide your body with a very good dose of casein throughout the night.
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RE: The Fatloss Begins - May 7 2008 22:21:28
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ThyJones
Posts: 66
Joined: Jan. 12 2007
Status: offline
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Hi mate, this is the exact kind of responses im after, so thanks loads for taking the time to reply :)
As for the late meal, it was only because I got stuck at work til late, then fell asleep lol! but will definately make more of an effort to do as you say.
I also didnt realise that about fruit, are there any snacks I can have whilst cutting then, and would you say No to fruit then?
I also work from 9-5 so its difficult having meals like you say, although if i can prepare them the night before, or very quickly sort them out, then I can eat any time really, its just my dinner is normally anytime between 1-2:30 depending on if im busy.
Can you just confirm, when you say carb'd meal with protein, do you mean a protein shake? even if im not training on weights?
and you're basically saying, after 6pm, dont eat many carbs, but im fine eating protein based foods etc? or what would you recommend for an evening meal then?
another query, when you say 10am and 12pm, do you mean have another pitta bread with tuna for instance, so i'd be having it twice/three times a day?
My mate mentioned to me about quark the other day, so I will try that definately, and cottage cheese perhaps, even though the thought of that turns my stomach lol.
Thanks again for you're reply, greatly appreciated
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RE: The Fatloss Begins - May 7 2008 22:53:34
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firest0rm
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Joined: May 18 2005
From: Stockport, Manchester
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I wouldn't say NO fruit whatsoever, but just don't think that you can eat them without problems. Moderation. As for other snacks, just what I said about the tuna pitta springs to mind, and yes you could have 2/3 a day.
Carb'd meal isn't a protein shake no. Unless you're adding carbs to your shakes then it will contain very little, if any at all. That was another thing I read, you having a shake for "fuel". Your body doesn't use protein as far as I'm aware for energy, so it's technically not fuel. I would try to keep your carbs lowish.
And no carbs after 6pm as a general rule. Evening meal would be something like grilled chicken or steamed white fish, with lots of vegetables.
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The way of the firest0rm...
My son has now been born :)
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RE: The Fatloss Begins - May 7 2008 23:15:01
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ElfinTan
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You need to add more protein. From your morning pro drink until 2pm the only pro source you have is from the brazil nuts. If you want to hang on to any muscle you have then you need to add more protein. By 1pm I have already have 3 protein based meals and I don't get up until 7.45ish. And then no more protein until taken until 9pm?????
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RE: The Fatloss Begins - May 7 2008 23:44:52
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ThyJones
Posts: 66
Joined: Jan. 12 2007
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quote:
ORIGINAL: ElfinTan
You need to add more protein. From your morning pro drink until 2pm the only pro source you have is from the brazil nuts. If you want to hang on to any muscle you have then you need to add more protein. By 1pm I have already have 3 protein based meals and I don't get up until 7.45ish. And then no more protein until taken until 9pm?????
Hi mate, ahh, im still learning about all this really so im far from getting this right yet.
Will adding more protein basically keep muscle, and not effect fat loss, ie its not going to stop me losing the fat is it?
And what do you normally have yourself for protein?
Cheers for the replies!! :)
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RE: The Fatloss Begins - May 8 2008 21:59:58
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ThyJones
Posts: 66
Joined: Jan. 12 2007
Status: offline
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On to day 3..
PLEASE NOTE:
This diet is pretty much the same as the two previous days.
I know posts from members have suggested I change the diet
(Which I'm going to), I couldnt today as i've not had chance
to purchase nor get ready additional items. So basically, I
am listening to the advice I'm giving and will be rectifying
my diet ASAP.
So, morning, got up late today, I nearly didnt bother going
to the gym, I felt tired, and also tried to make an excuse
by telling myself I ached, when in actual fact it wasnt too
bad and I was conning myself. Quickly got ready, had a cup
of black tea, drove to the gym and was about 10 minutes
late(got there 6:40)
My cardio workout then consisted of:
Crosstrainer - 20 mins SSC
Treadmill - 10 mins SSC - normally do 10 minutes but was
beginning to get leg pain.
Exercise Bike - 10 mins SSC - nearly had to finish this
early because my kneecaps were hurting, so I think im going
to either adjust how i'm using the bike,or change the
exercise as I dont want injury.
I left the cardio at that.
Went for a swim, did 10 lengths of the pool, breast stroke.
Got showered/changed etc, then had some whey protein.
15 mins later, got to work, had some oats, milk, with a
handful of chopped nuts,and a glass of orange.
10:00 - 10 brazil nuts, banana
11ish - satsuma
1:20 - had an apple
Can see what people mean about lack of food though as i'm
beginning to feel hungry now.
14:00 - Lunch time
Tuna with cucumber,lettuce,tomatoes, in a pitta bread, with
some redsauce for flavouring
15:20 - Banana
15:40 - Satsuma
Bit of a difficult night to diet properly tonight because had a works do/meal. so it was a chinese, but had duck with rice, so not too bad, but not exactly good.
Plus points:
Sticked to it, although not eating as good as I should, its certainly a lot better and healthier.
Getting up in the mornings has been a struggle, but again, i've stuck to it.
Bad points:
Need to sort my diet out properly.
ache :p
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RE: The Fatloss Begins - May 9 2008 19:44:11
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ThyJones
Posts: 66
Joined: Jan. 12 2007
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Day 4..
So, 4th day, and final day until monday again.
Got up late again, so was absolutely shattered, nearly didnt
go, but made the effort, rushed around, had a black cup of
tea, drove to the gym, got there fairly quick so I still had
time to do my workout.
My cardio workout today consisted of:
Crosstrainer - 20 mins SSC
Treadmill - 20 mins SSC
Exercise Bike - 10 mins SSC
Swimming - 10 lengths of the pool.
Approx 20 mins after workout, had a whey protein shake.
Drove to work, so say 10 mins later had some oats, milk,
chopped nuts, glass of orange.
10:00 - Satsuma, Banana, 10 Brazil Nuts
10:30 - Tuna, Lettuce, Cucumber
13:00 - Apple
14:00 - Tuna, Cucumber in Pitta Bread
15:00 - Banana
16:00 - Satsuma
17:30 - Gym time - Weights
Legs and Abs
45 Degree Leg Press 4 x 8 reps
Straight Legged Leg Press 4 x 8 reps
Standing Calf Raises 4 x 8 reps
Lever Leg Extension 4 x 8 reps
Side Bends 4 x 8 reps
Situps with Medicine Ball 4 x 8 reps
Medicine Ball Twist 4 x 8 reps
Then did a little drill, hold legs at 45 degrees while lying down for 10 seconds, then lower to say 10 degrees, then pressups with legs fixed to floor, then arching back for 10 seconds. x 2
Followed by a protein shake.
Food wise approx 1 hour after:
Grilled Salmon Steaks
Basmati Rice
Mixed Veg
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RE: The Fatloss Begins - May 9 2008 20:08:35
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firest0rm
Posts: 3937
Joined: May 18 2005
From: Stockport, Manchester
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You're doing better with your diet mate, so well done. If eating around 5pm is difficult, then have 20grams of whey, along with your fruit.
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The way of the firest0rm...
My son has now been born :)
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RE: The Fatloss Begins - May 14 2008 15:05:55
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ThyJones
Posts: 66
Joined: Jan. 12 2007
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so.. Back to monday and day 5 of my new diet/new fitness regime.
The weekend consisted of NO cardio/weights as im using this for my two days of recovery. Eating wasnt as good as being at work because it was harder to eat the stuff I needed, yet nothing was too bad.
Last week I hurt my knee doing one of the cardio exercises, and really felt this on saturday. Walking was difficult and there was a real pain there, resulting in me having to have a rest every now and again. The pain was on and off. Sunday it seemed fine really, just a little twinge every now and again.
Got up late on the morning, so was nackered, but battled through and got to the gym just before 7.
My knee was still hurting so I wanted to take it easy.
My cardio today consisted of:
20 Mins crosstrainer
10 Mins set on the treadmill - after 4 minutes my knee was hurting so had to stop!
Then did 10 mins on the rowing machine, this didnt hurt my knee at all.
Whey protein shake followed this session.
Got to work and had oats with milk.
<I know I should be eating egg whites here too, will try and add asap>
Orange Juice
10:00 - 10 Brazil Nuts, 2 Oatcakes, Tangering.
13:00 - Wholemeal Pitta Bread with Tuna, Cucumber, Lettuce, Natural Yoghurt.
15:00 - 2 Oatcakes, Banana (felt tired so used as energy)
BIG GAP NOW, I realise as im typing this how bad it is??
20:00 - 60 Mins football, But knee gave way in major pain in last 5 minutes.
Food was after 11pm. Not good!
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RE: The Fatloss Begins - May 14 2008 15:12:19
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ThyJones
Posts: 66
Joined: Jan. 12 2007
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Day 6
Woke up at about half 6, not wanting to risk my knee, I didnt goto the gym this morning. Played GTA4 instead :p
Had Oats and Milk, then drove to work.
10:00 - 2 oat cakes, 10 brazil nuts, satsuma.
12:00 - Banana
14:00 - Wholemeal Pitta Bread with Tuna, Cucumber, Lettuce and no Natural Yoghurt today.
15:30 - 2 Oat Cakes, Banana
Didnt have any whey protein before gym session due to feeling dodgy(upset stomach) the last few days so im having a day or two off from the whey protein.
GYM:
Bench Press on Machine 4 x 8 reps
Dips 4 x 8 Reps
Pec Dec Flys 4 x 8 reps
Chest Press 4 x 8 reps
No whey protein after, and no food after either - not ideal, but didnt feel well. Not a great day!!!
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RE: The Fatloss Begins - May 14 2008 15:17:47
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ThyJones
Posts: 66
Joined: Jan. 12 2007
Status: offline
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Day 7!
Im still strugging getting up early in the mornings, but thats due to late nights so am working on getting them back to normal aswell.
Got to the gym for about 6:50, my knee felt ok and was strapped up, but thought i'd alter the session a bit to ensure I didnt hurt it anymore.
Crosstrainer - 30 mins today SSC
Treadmill - 10 mins ssc - felt ok on knee
Rowing Machine - 10 mins SSC
Swimming - 10 lengths
No whey protein due to same reason as day before. Back on it tomorrow.
With the knee problems in mind, i think its the exercise bikes that have done it.. somehow?
Got to work, had:
Oats, Milk, Orange Juice.
10:00 - 10 Brazil nuts, 2 Oat Cakes, Banana
13:00 - Apple
14:00 - Wholemeal Pitta Bread, Tuna, Cucumber, Lettuce.
15:20 - Satsuma, 2 Oat Cakes
Not got the gym(weights) until thurs night, so ill fill in my diet for later tonight then.
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RE: The Fatloss Begins - May 14 2008 15:23:14
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ThyJones
Posts: 66
Joined: Jan. 12 2007
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Just a quick note. Weighted myself over the weekend. Had lost some weight, will get an exact figure soon.
Feel LOADS better,just generally already, healthier, more awake, fitter, less fat :p maybe!
Anyway, feels good to be doing it, so just got to keep it up now
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RE: The Fatloss Begins - May 15 2008 0:53:19
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ThyJones
Posts: 66
Joined: Jan. 12 2007
Status: offline
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Day 7's Food consisted of:
19:30 - Grilled Gamon, Basmati Rice, Mixed Veg
Healthy Healthy!!
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