Thread: Back Again - Round 2

Gym Diet,

You sound like you are making good progress - well done on the weight loss!
How is your training going - still mainly cardio, or have you added in weight sessions?

Jane

Thanks to adz82 I'm starting a strength routine tomorrow. Going to try the 5x5 routine and see how we go. So far this weight has come off mainly with my diet, I can count my actual days in the gym on my one hand. Hopefully the strength training will get me in there more and I'll just do some light cardio to consolidate.

Had a huge gym session today, feeling great and motivation is through the roof!

Been keeping well on top of my diet, haven't strayed at all and still enjoying eating healthy.

My legs and arms feel like I've been punched all over and I'm loving it!

Routine:

30min. Cardio:
0% incline, speed 7.0km/hr (one 2min. 12km/hr burst - treadmill was mainly for warmup and to get the heart going).

Weights:

Squat -
5 x 20kg
5 x 25kg
5 x 27.5kg
5 x 30kg
5 x 30kg

Bench:
5 x 20kg
5 x 30kg
5 x 35kg
5 x 40kg
5 x 40kg

Deadlift (my weakest link):
(Assuming the bar was 15kg)
5 x 25kg
5 x 25kg
5 x 25kg
5 x 25kg
5 x 25kg

Reverse Crunches:
1 x F
1 x F
1 x F

That's all for today, hope to learn some new exercises and get into it a bit further. Didn't do pull ups or chin ups because I tried them the other day and honestly couldn't do 2, so I'm going to try and build some strength before I try again. My push ups are dismal too :P

Saturday weigh-in. I was maybe 0.5kg lighter during the week but I haven't strayed from my diet once so I'm not worried about it - it is what it is.

Starting Weight: 106.2kg
Week 1 (when I actually started weighing in): 100.1
Week 2: 99.2
Week 3: 98.1

Been pretty busy so didn't get to post my weigh-in on Saturday so thought I'd do it today.

Had a very busy weekend, which included a few functions (read: beers and cheat meals) but have managed to keep the diet intact where possible and no real negative effect has come out of it (apart from feeling a bit shit).

Starting Weight: 106.2kg
Week 1 (when I actually started weighing in): 100.1
Week 2: 99.2
Week 3: 98.1
Week 4 + 2 days: 96.9

Getting closer to my first goal :)

Alright it Saturday so a weigh-in was in order.

I weighed in at 97.1kg this morning, so 0.2kg heavier than last weeks weigh-in. Been stuck at work for close to 50hrs this week (unusual for me) but I have maintained my diet pretty well. During the week I got down to 96.6kg but we had a family dinner at a restaurant last night and that's probably why I've gone up a bit. But still feeling good, still eating my diet to a tee and looking forward to getting into the gym again next week.

Setting myself the goal to be at 96.0kg this time next week and I'm not going to hop on the scales until then. Still haven't slipped with the drinking, not drinking until Christmas / new years.

OK.

So I couldn't help myself and decided that I needed to hop on the scales before Saturday. Weighed in this morning at 95.6kg. Pretty happy - only 0.6kg away from my goal of 95.0kg.

Looking forward, I need some more help. While 95kg was my initial goal, my two next goals are:

- 90kg with some decent muscle
- 85kg lean and defined

Is it possible? Or will I have to keep cutting to about 80kg then bulk up with some quality muscle before leaning down again? At the moment I feel that 80kg would be a bit of a struggle - I've never been that weight and I think I will look just as bad at 80kg than I did at 106kg if I don't put on some muscle by then - but I'm working on that.

Will I need to change my diet to prevent Plateau from here on in?

It hasn't changed much, but currently consists of:

Meal 1:

2 XL Eggs
150ml Egg Whites
85g Cottage Cheese
100g Tuna

Workout where possible

Meal 2:

40g WPI
5g Glutamine
50g Almonds

Meal 3:

200g Chicken / 150g Steak
1 Serve Beans, Brocc, Carrot (Packet Steamed)

Meal 4:

2 XL Boiled Eggs

Meal 5:

200g Chicken
100 - 150g Cos Lettuce
85g Cottage Cheese
1 small tomato
25ml no-fat balsamic

I do get slightly hungry just after meal 2 and 4 but it's nothing I can't deal with. It's an easy diet to maintain and I enjoy everything in it.

Any suggestions?

Gym has been going pretty well now that I'm back into it again. Completed half an hour on tuesday at 7km/hr with 10.5km/hr bursts and was completely fine (expected). As soon as I finished this though, a personal trainer at my gym approached me for a free training session. I took him up on his offer and WOW. His words, "Let's do a high intensity, no break workout that is suited more towards building an athletic body." He had me doing chinups (never done before - now done :D), pushups (same as chinups), dips, bicep curls, walking lunges, bodyweight squats, deadlifts, heaps of leg exercises I forget the name of and also heaps of other exercises with the barbell. Felt good, made it through 20min. with no breaks and felt wrecked after it. Got some serious DOMS yesterday and it has stayed today, but I'll get over it :D

Gonna head to the gym today and just do some light cardio to try and stretch it all out, might do some stretches too and going to finish it off with a swim and spa :)

Just did the macros on the above diet I have been following.

Total Calories

1,813

Total Fat

65.1g

Total Carbohydrates

39.2g

Total Protein

257.4g

Percentages

Fat: 33%
Carbohydrates: 9%
Protein: 59%

Seem like a good balance? I know everyone will say up the calorie intake, but I'm getting along fine on the low calorie diet.

Congratulations on the loss ;)

Well you only lose muscle, when your in a huge deficit (which isnt not shown here), or if your not working them out so expect to gain abit here and there. Also being at low bf your muscles will stand out much more.

Just keep an eye on your loses per week and alter cals every 2 weeks or when weight loss has stalled, once on new value keep it for atleast 2 weeks to be safe.

Not saying you should but due to yourself being hungry between meal 2 and 4 maybe exchange almonds with some carbs due to being PWO?

For losing bf all that matter is calories in and calories out, but try to have the 1g of protein per lbm to ensure no muscle loss.

If its working for you, stay with it :)

Im going to create a journal soon ;)

Thanks for the reply.

With the muscle loss thing - I thought I'd be fine because while I'm on a low cal diet, I'm still consuming 250g+ of protein per day (I weigh about 210 pounds).

I know it has taken longer than I expected - but this morning I basically reached my first goal.

Weighed in at 95.1kg with my goal being 95kg.

My next goal is 90kg with some noticeable lean mass so I have a question. What should I change to reach this goal? Is my current diet ok? Just step up the intensity in the gym?

Really looking to pump up my arms, legs and back and try and get some stomach muscles coming through. I realize this will take longer and I'll probably have to go lighter than 90kg to get to where I want, but I want a start on it.

Picking up some 4-nitro and 8 anabol cos I loved the samples and going to try and get serious in the gym.

Suggestions please.

Just ordered:

MuscleGauge WPI
4-Nitro
8-Beta

:) Time to get serious in the gym!