Thread: My weight loss progress - Soulweaver

nice calcs Fosta.!!
nice work soulweaver, must be a good feeling to know that u can make a difference if put your mind to it. good stuff

yeah it does feel good to see results.

fosta, I used the back of packets and calorie king to work out what each food product has. I then use daily burn and have added all my foods in as a favorite as i only eat from my own list, and being american some foods do vary so it is better to go by australian standards.

so all my food is worked out based upon that.


this week i am trying something a little different to see what results i get. I just thought i'd have a break from routine and see how i go.

so diet remains the same.

i am doing some for of cardio, today i did 3km walk as fast as i could (forgot to record time, but was sweating when i got home)

and then i am doing squats and deadlifts only. This will be what i do every second day, except for cardio, i am doing that daily.

today i was deadlifting pretty light only 20kg 4 sets by 10
squats were also 20kg 4 sets by 6

struggled a little with the squats, did the deadlifts easy.

so on weds i will be uping the deadlifts to 30kg for at least two sets, and might go up some more from that point.

squats i will see how i go, might start at 20kg and then go up from there each set or something.

so lets see how i go, and will see what i get back from team scivation hopefully this week.

Thanks Chump! :)

Soulweaver, I'll re-check the values in my spreadsheet but I'm reasonably confident that it's accurate. The spreaddy is on my work computer so tomorrow I'll try to go over what I've done and I'll get back to you...
Good work on your weight loss so far!

tomorrow I will pm you what i ate for 1 whole day, then it might give a more accurate result.

Well I've re-checked my spreaddy, and checked the nutrition values again, with calorieking.com.au and other similar sites.
I've noticed there is quite a difference between sites for the exact same food product.

Anyway, I've checked out several, only used what I assumed is the best few sites and got an average value, and put that into my spreaddy. It's not going to be 100% accurate.

I've re-calc'd based upon 600g chicken breast, 6 slices wholemeal bread (I missed the second 2 the other time...), 1 banana, 6 egg whites, and 250g peas & corn. I again didn't count PWO shake, butter, mayo, cookies, fruit etc.

1,824 Cal 235g Protein 148g Carbs 33g Fat.

The main difference between this time and last time, is I used 6 egg whites instead of 3 whole eggs (difference of 15g fat!), shaved a few grams of protein from every 100g of chicken, and added the other two bits of bread I missed the other time.

I'm not trying to claim that my calcs are 100% correct or that you are wrong, but your diet looked similar to mine yet I found I was eating lots more calories. Maybe you could re-check your calculations too? I assume we're both somewhat right.


Anyway, calorie calculation errors aside, I'm pleased with your progress and motivation! :)
Good work on maintaining a blog too, I'm cutting too and wanted to do a blog on SM but I'm too busy and/or lazy...

I will work it out over long weekend, re-do everything and put it up.

today.
3km walk
3km on bike time 6:13
squats 3 x6 20kg
deadlift 1x6 20kg
3 x 6 40kg (really felt this, struggled in last set, but got there.)

well i have a week off. Team Scivation has come on board and we are working out the little things so i can start a strict 12 week program this sunday. Each sunday will be photo and weight and measurement day.

So this week I can't just go eat what ever, still gotta watch my calories, but I can relax a bit because come sunday 12 weeks of pain, and no free meals or anything for first 4 weeks. So i have to eat 1601 calories everyday without fail.
will have weight sessions and cardio as well, with one rest day on sunday.

I am pumped and looking forward to getting to my goal. there is no reason other then me to prevent me from being at my goal and the end of this cycle.
its good to also be getting feedback and advice from team scivation as i travel along.

cheers. and watch this space, i will put up a detailed program and diet once its 100% sorted. Will also put photos up on sunday as I have to photograph my starting point.

1600 calories and no free meals!

Ouch!

What is your goal at the end of 12 weeks?

single digit bf is the goal at the end. then I want to start a clean bulk. Think of aiming for 10kg of muscle and see how i go. But lets get through the 12 wks first and see how i am.

Here is my new diet and work out plan. I am staring down the barrel of 12 wks of this starting Sunday/Monday. Although things will change along the way a little bit, gives you a idea.
I can honestly say that I am a bit nervous as I have had a taste of what it is like to this already, but at the same time I have had a few days to refocus and relax, and I am pumped to get going. I have also made a $50 bet which I can't really afford atm to keep me motivated. Bet is i won't reach 10% bf in 12 wks. 'I told you so' is on the edge of my lips to say it out loud when i SUCCEED!

DIET

Meal One
3 whole eggs 303 calories 22.3g fat 4.0g carb 20.3g Protein
1/2 cup or 4 egg whites 68 cal .2g fat 1.0g carb 14.4g Protein

Meal Two
5oz Chicken Breast or 140grams 150 cal 1.9g fat 0g Carb 32.5 Protein
1oz or 28g peanuts 180 cal 15g fat 5g carbs 8g Protein
cooked pasta 110cal 0.7gfat 21.5gcarbs 4g protein

Meal Three
5oz Chicken Breast of 140 grams 150 cal 1.9g fat 0g carbs 32.5 Protein
6 tsp of natural Peanut butter or 28g of Unsalted Peanuts. 180 cal 15g fat 5g carbs 8g Protein
85g Pear 42cal .1g fat 11.4g carbs .3g protein

Meal Four
1.5 Scoop Whey 128 cal 2.1g fat 3.9g carbs 23.6g Protein
3/4 cup of strawberries 39 cal .4g fat 9.6g carbs .8g protein

Meal five (work out meal Post workout, so timing of this meal will vary a little bit each day)
1.5 scoop whey to drink during weight session. 128cal 2.1g fat 3.9g carbs 23.6g Protein
1oz or 28g Peanuts (or 6tsp natural peanut butter) 180 cal 15g fat 5g carbs 8g Protein


total 1659 calories 76.7g fat 70.3g carbs 175.9 g Protein

WORKOUT

Training
Monday = Back+Traps
Deadlift 3 X 6-10
Pull-Up/Lat-Pulldown 3 X 6-10
Bent Over Row 3 X 6-10
Barbell Shrug 3 X 6-10
DB Shrug 3 X 6-10

Tuesday = Chest+Delts
Bench Press 3 X 6-10
Incline DB Press 3 X 6-10
DB Flies or Dips 3 X 6-10
Military or DB Press 3 X 6-10
DB Side Lateral 3 X 6-10

Thursday = Legs
Squats 3 X 6-10
Stiff Leg Deadlift 3 X 6-10
DB Lunges 3 X 6-10
DB Bench Step-Ups 3 X 6-10
Standing Calf Raise 3 X 6-10
Seated Calf Raise 3 X 6-10

Friday = Arms
Barbell Curl 3 X 6-10
Close Grip Bench Press 3 X 6-10
DB Curl 3 X 6-10
Skull Crusher 3 X 6-10
DB Hammer Curl 3 X 6-10
Barbell Forearm Curl 3 X 6-10

Cardio
Perform 20 minutes of cardio post workout AND 30 minutes on two of your off days.

Not having the pasta post workout?

10% BF in 12 weeks will be an awesome achievement. Hope you are prepared to stick to the plan 100 % !!

yeah your right pasta is in wrong place, should be in meal 5. On my sheet workout is second and when I wrote it out for forum i wanted to put workout food last and stuffed up writing it out ;P

I am prepared to stick to this, I know it will be hard, and I suspect i will want to quit, but I just have to keep revisiting my reasons for starting, and keep on track.
I have already put up motivational things around the house, for example

I will make 10% bf by 30th of july 2010.

Sounds gay, but this helps me.

Good on you mate! It will be hard, I am struggling at the moment to figure out how I'm going to be stage ready in 22 weeks!

One day at a time, focus on the small goals of weighing in weekly, and making sure the next set of progress pictures look better than the last!

You will be very surprised at how time flies.

The comments you get from freinds and family that you haven't seen for a while really make the hard work worth it.

I've always been skinny. It's a great feeling when old mates I haven't seen for ages are genuinely surprised and say "Fuckin' hell Fosta, you've got HUGE! Where are you getting your steroids from!?!? Get me some!". It really chuffs up the ego, even though they assume to get this big I've used gear (I haven't had any steroids for bulking purposes - medical reasons yes, but that's another story...)

I know you're trying to lose fat, and I was trying to beef up, but the genuine compliments will be great!

Stick with it, even through the setbacks, and you'll reap the rewards. :)

Correct me if im wrong but isnt 76.7 g of fat massive? i have been told to keep mine around 30g per day and 1600 calories and try to be around 180-200 g of protein i could be way wrong just curious?