Thread: Back Again - Round 2

Thanks for the support guys.

My boys night out has been and gone and I'm not so sure what (if any) the side effects have been. I kept myself on the low carbs and didn't attack a late night kebab. During that day I consumed over 3L of water to keep hydrated and stuck to my diet, polishing off a roo steak and salad just before I went out. Weighed myself the next morning and I had lost a huge 3kg from my weigh-in the previous morning. I obviously know that this was all water due to dehydration, but how so much? I was thoroughly hydrated when I started drinking and I doubt I had more than 8 beers.. Anyway I got straight back on the diet that next day, even though I felt like I was still drunk at 3pm.

Am back to where I was in the initial weigh-in of that morning so am ready to continue this journey and feeling great about it. I reckon I will drop a kg DEFINITELY by this saturday coming so I'm positive.

NOW, my only problem I have encountered so far: Got back in the gym today and things didn't go so well. I have been a bigger size and probably a lot less fit than I am now and been able to do more work. I went to gym planning on doing 30min. treadmill, 20min. bike, 10min. row. Got through the treadmill ok, pretty puffed and heart rate right up. Had to take a huge rest after this and started to feel a bit sick and disorientated / dizzy. Got over it and went to do my 20 on the bike and was going to call it quits after that, but the feeling came back and I only reached 10min.

My routine today was as follows:

Treadmill:
10min. - 7km/hr 10% incline
2min. - 12km/hr 0% incline
3min. - 7km/hr 0% incline
2min. - 13.5km/hr 0% incline
12min. - 7km/hr 15% incline
1min. - 9km/hr 15% incline

Bike
3min. - 7 resistance 80+rpm
2min. - 6 resistance 75+rpm
2min. - 7 resistance 80+rpm
3min. - 6 resistance 70+rpm

Breakfast this morning was:
30g oats + 1 frozen banana + 40g wpi + 300ml water (blended)
600ml water 30min. before training

Also managed to down 1.2L of water while training and then a further 600ml immediately after.

I'll let you all know how it goes after today. Going to have a day off from the gym again and keep the fluids and diet intake up and see what happens.

New Diet I'm experimenting with:

7 30am - 30g oats + 1 frozen banana + 40g wpi + 300ml water (blended) + Mens Multi
8 30am - 1~hr gym
10 30am - 30g almonds
1 30pm - small chicken breast + salad / veg
4 30pm - 40g wpi + 300ml water + 10 almonds (blended)
7 30pm - chicken / turkey + salad / veg (alternating 2 - 3 nights with roo)

PS. Breakfast was at 7 30am and I didn't go to gym until 8 30am. In the body coach's book he outlines that training on an empty stomach is the most ideal, however other optimal times are 1hr after any meal during the day.

Couldn't help myself - jumped on the scales this morning.

Weighed in at 99.1kg after drinking over 4L of water yesterday, eating big consistent meals and even after scrambled eggs with 100g tuna and 100g cottage cheese on wholemeal toast (1 piece) today.

Feeling good, actually a bit tight and sore from my cardio yesterday for some reason but I'm going to get back in there tomorrow. looking forward to it.

Originally Posted by GymDiet

PS. Breakfast was at 7 30am and I didn't go to gym until 8 30am. In the body coach's book he outlines that training on an empty stomach is the most ideal, however other optimal times are 1hr after any meal during the day.

I've seen this a bit and I can't for the life of me see the value in training on an empty stomach, although for purely cardio? then maybe. I would definitely feel sick if i did any sort of intense exercise on an empty stomach.

For me? The 1hr after part is wayyyyy more useful.

Good luck with it all regardless of my observation :)

yeah mate I have decided not to train on an empty stomach, even though I am purely doing cardio at the moment. Will slowly work in some weights as we progress, my current focus is purely creating a sustainable lifestyle and so far this is how it's worked out.

Just tried my new BSc Hydroxyburn Pro PP and it tastes great :)

will keep you all updated on my further progress

is there any weight bearing exercise going on here?

Not at the moment mate - really focusing on creating my sustainable diet and light cardio, just to put the lifestyle changes in place. Not to mention - I don't even know where to start with weights and the different exercises people talk about on this forum - I have no idea what half of them are.

Originally Posted by GymDiet

Not at the moment mate - really focusing on creating my sustainable diet and light cardio, just to put the lifestyle changes in place. Not to mention - I don't even know where to start with weights and the different exercises people talk about on this forum - I have no idea what half of them are.

Google 5x5 and starting strength.

Thanks for the link mate.

Just used fitday.com to do my macro breakdown (applying to what I ate yesterday and eat quite a bit).

7 30am
40g PP + 30g oats + 1 banana + 300ml water (370CAL, 3.3F, 50.4C, 36.5P)

10 30am
30g dry roasted almonds (179CAL, 15.8F, 5.8C, 6.6P)

1 30pm
200g chicken breast + salad (100g spinach leaves, 1 tomato, 1/2 avocado, 100g cottage cheese and 25ml light balsamic vinegarette) (596CAL, 22.8F, 22.8C, 79.2P)

4 30pm
40g PP + 300ml water (148CAL, 0.8F, 3.5C, 30.1P)

7 30pm
150g steak + salad (100g spinach leaves, 1 tomato, 1/2 avocado, 100g cottage cheese and 25ml light balsamic vinegarette) (647CAL, 38.2F, 22.8C, 58.6P)

Total = 1939Kcal, 81g FAT, 105.3g CARBS and 211g PROTEIN

(Protein = 44%, Fat = 36% Carbs = 20%

On the right track?

I know I haven't got many replies yet, but I would really like to cut down on the amount of carbs I'm intaking. I proved to myself last time that I do not need the extra energy that carbs provide (I ate only meat and veg). How would I get rid of this and keep my calorie intake up? have my morning shake without banana / oats and have it with a couple of boiled eggs or something? About 50g of my daily carbs come from the oats + banana at breakfast and although all of my carbs are complex, I would still like to cut them down.

I also think that those fats are probably quite a lot higher than what I really eat. I always buy really lean pieces of steak and only ever chicken breast minus the skin, and that website put the steak at 22g fat and the chicken at 8g (for 150g and 200g serve respectively). I guess we use those sites as a guide anyway and it's a good start to chop and change.

I should also let anyone who enters to try and help out with my diet that I will try or eat anything. There isn't much that I don't like and I'm just trying to sort out the best fat burning diet for my body. So feel free to suggest away.

While I'm on a roll of posting to myself I decided to bite the bullet and put some pictures up to keep me accountable and focused on my goal. I forgot to take pics at my starting weight (106.2kg), but these were taken this morning after 1L of water + egg and tuna breakfast (all irrelevant - makes me feel better though lol :D). It is me at 99.1kg with a goal of reaching 95kg to begin with. next goal is to reach 90kg while putting on a few kg of lean mass. End goal: The elusive six-pack that I know must be hiding somewhere :P

Originally Posted by Hogan

OK. OK. OK. OK. OK. OK. OK. OK. OK.!!!!!!!

I can't stand it. Someone besides me gotta say something. Anyone?

Ok.

Baked beans and toast? WTF!!!!

So you go half a day with zero protein,

Ok, so not ideally a bodybuilders choice of breakfast, but since when is there no protein in baked beans? I see nothing wrong with baked beans on toast, considering your goals. I eat them, as I sometimes get sick of meat for all protein sources (I also eat lentils, another great source).

* 1. Baked Beans count as a vegetable serve. A cup of baked beans is equal to more than 1.5 serves of vegetables
* 2. Baked beans contain energy giving, low glycaemic index carbohydrates
* 3. A cup of baked beans is a great source of protein with more than 10 grams of protein equal to 50 gram steak or 11/2 eggs
* 4. The fibre in a cup of baked beans is 12 grams equal to more than 8 large sandwich slices multigrain bread, or 11/4 cups toasted muesli or 4 medium unpeeled green apples
* 5. Baked Beans are international. Versions of baked beans are found in many countries from France home of the cassoulet through to the USA with Boston (Navy) Baked Beans.
* 6. A cup of baked beans is about 900 kilojoules or just less than 10% daily intake energy requirement for the average person.
* 7. Baked beans are low in fat (less than 1%) with less than 2 grams of fat per cup. They are super low in saturated fats and as a vegetable contain no cholesterol.
* 8. Most baked beans are also an excellent source of tomato containing the antioxidant lycopene
* 9. Baked beans contain folate a vitamin essential to release the energy in our food. One cup of Baked Beans provides more than 25% of the daily requirement (RDI 400 micrograms/day adults and teenagers))
* 10. We do not have digestive enzymes for all carbohydrates including raffinose found in dried beans and legumes. Gut micro-flora break down this carbohydrate and a byproduct is gas. Raffinose can be reduced in beans that are soaked first and the water discarded.

Originally Posted by GymDiet

I know I haven't got many replies yet, but I would really like to cut down on the amount of carbs I'm intaking. I proved to myself last time that I do not need the extra energy that carbs provide (I ate only meat and veg).

You also "proved" to yourself that that diet didn't last, and you ended up putting all that weight back on as that diet was not sustainable. Sorry to sound so blunt, but when people swap and change "diets", it usually leads to failure and weight gain.

I'd be more inclined to stick with the diet you had posted first, and give it TIME. If it is working, go with it. Stop trying to complicate things. I would stick with the diet you first posted and start increasing your exercise. The two together should work really well for you.

Thanks heaps for the reply.

I have continued with the same diet that I originally posted (to an extent), only real changes are that I don't have baked beans on toast nearly every day, I change it up with tuna scrambled eggs and sometimes a protein shake with oats.

I actually got rid of the sandwich for lunch time because I was always extremely hungry after this. Since substituting it for chicken and salad I am much more satisfied, so I'm happy with that (especially since its lower cals, carbs and higher protein).

Just so you know though, last time I put all the weight back on, I believe my diet was unsustainable because I got bored with it. It wasn't for lack of energy, it was just that I practically cut out every single thing that I like apart from meat and just added a whole lot of veg. A lot of that came from reading wayyy too much on this site and creating a diet that was for someone with far different goals than my own.

Thanks for that info on baked beans - I'm definitely going to continue that breakfast a few days a week. I like them because they taste great and they also have a fair few calories to keep my daily intake up (roughly 175kcal per 210g). Would I be better off having them without the toast and adding a can of tuna or something?

Last week I cracked an egg into it, covered it with glad wrap and chucked it in the microwave for 2min. - still tasted great. So I definitely think it has a place in my diet :)

OK So I'm doing my official weigh-ins on Saturdays, so I thought I better weigh in this morning.

Starting Weight: 106.2kg
Week 1 (when I actually started weighing in): 100.1
Week 2: 99.2

Also did the macros on a baked bean breakfast I've been having:
220g Baked Beans + 2 eggs + 100g Tuna (381.9KCAL, 8.4g FAT, 28.8g CARBS, 42g PROTEIN)