October 7, 20186 yr My dieting has been sloppy and probably with zero results in the past 2 weeks due to 1. social eating. 2. indulging in a lot of treats. My exercise however, has been on point- this is a recurring theme where my exercise is consistent. Re-commitment: Meal 1, 350 calories. Snack: 300 calories Meal 2, 450 calories Snack 2: 100 calories bought workout rings to put over calluses and to prevent other ones from forming. ** I want to add a extra 30-minute walk a day (6 days a week) until I hit 145 lbs.
October 11, 20186 yr -elbow sleeves: they definitely do protect the elbows from pressure -I looks like my body fat is low enough in the morning that I could potentially "display abs". I currently don't do abs at all. I don't like to work out abs as I am afraid of lower back injuries and my body fat was previously too high to have an 8-pack. @Stromboli1 what do you do for abs??
October 14, 20186 yr He just won the Men's physique Olympia competition (the lowest level of the Olympia) . This is his "shredding" diet He still eats however, an enormous amount of protein (288 grams). Little fat (54 grams) and 248 grams of carbs.
October 16, 20186 yr Changes due to joint pressure: Workout: Chest/back and upper arms Shoulders and forearms Rest day Chest/back and upper arms Shoulders and forearms Rest day Rest day + Omega 3 consumption capsules + 600 calories of snacks (300 calories from fatty sweets, 300 calories from bread) +decrease carb consumption replace with fat consumption other meal experiment: - Meal 1 : meal with rice (550 calories) - Meal 2: meal with juice (450 calories) Snacks: 400 calories (200 from fatty sweets- 2 or 3 pieces, 200 from bread- 3 slices)
October 21, 20186 yr I want to experiment with the low-carb diet for a few days. Meal 1 (350 calories) Snack 1(400 calories from fat) Meal 2 (450 calories) Snack 2 (200 calories from fat) 700 calories from fat sources 400 calories from protein sources 300 calories from carb sources.
October 24, 20186 yr I've been on the low carb diet (at least 50 % from nuts , 30% from protein, 20 % from carb (OJ and vegetables) for the first time. some interesting effects: - No insulin spikes so no energy crash all day long. HOWEVER, not as much energy as when I'm on carbs. It's a weird feeling, eg. I'm used to feeling higher energy and sharper on carbs, and then a decline. No insulin activated from eating fats, so my body is more often in fat-burning mode and I can feel it. - Nuts satiate much better than I thought but they taste like crap. They are extremely easy to over-consume and need to be rationed by using measuring spoons/cups. It's weird having an empty stomach that isn't hungry. - Carbs taste like manna from heaven now -. I have long known for a long time that on a carb diet I cannot get rid of the final layer of fat without extremely long, heavy and exhausting cardio everyday. I hope that this diet will be what brings out my abs and gets rid of the excess fat elsewhere
October 31, 20186 yr The Broccoli I eat every day is a very efficient way to get vitamin C- this means that I have been drinking 1 glass of OJ for negative reasons for many years! (110 calories from sugars)
November 21, 20186 yr It seems that my weight has stabilized at around 150 lbs and my guess is I'm about 5-7 lbs of fat away from low bodyfat (approaching 10% with defined abs). Low carb diet days has been good so far. I now cut fats by 150 calories: Meal 1 (350 calories) Meal 2 (350 calories) Snack (450 calories from fat) And I always cave into some small carb snack , keep it low and below 200 calories -Taking 1 gram of fish oil a day has helped with inflammation -I estimate that I gain about 1/3 rd of a pound in days of a week that I don't diet. On occasion, 1/2 a pound.
December 19, 20186 yr I'm in good shape now but the last 5 lbs seems to be unbreakable. Also, the weather makes it harder to exercise outside. New routine: S Walk x 1:30 M Weights x 1, Walk 1:30 T Weights x 1, Walk 1:30 W Walk 1:30 Th Weights x 1, Walk 1:30 Fri Weights x 1, Walk 1:30
January 2, 20196 yr I was on the right track to reduce that last 5 pounds or so but the holidays reversed the track.. - My modest increase in exercise has tracked a modest increase in eating- a loosening of discipline -Can't really exercise any more than this, so I have to be more strict on my diet. Meal 1 (350 calories) Meal 2 (350 calories) Snack (400 or 500 calories or 700 from fat) Snack (300 or 200 calories or 0 from carb) *** Must not consume more than 200 calories of carb pre-workout, must leave a reserve *** Must not consume all of fat calories pre-workout, must leave a reserve.
January 11, 20196 yr **Overall, this compromise (Carb and Fat) has not worked well enough- the carbs spike the insulin and increase my appetite during the diet day so I end up consuming more overall. I am switching back to fats (700 calories) for my snack portion.
January 29, 20196 yr Notes on what has happened since: -My weight loss goals are still the same- the final 5-10 lbs of fat. This "layer" is especially stubborn and the body tries its best to prevent its loss. -Doing a mixed carb/fat diet day routine is too unsteady to manage. What happens is usually that one side of the equation gets too high due to insulin spikes so I lose my deficit. Keep it to fats and avoid all carbs. Edit: I changed my mind again, it seems that I do need some carbs in the morning or my brain isn't operating well enough. Changed it to no carbs in the afternoon/night. -I consume the fat portion way too quickly in the day, I need to leave a sizable (300 calorie or so ) "reserve" for post Meal #2. what frequently happens is that I get offered something and I consume it due to peer pressure, thus breaking any gains for the diet day. -My body is still sending faint "feed me carbs" signals after I consume 450 fat calories in the morning- I need to ignore them better and not cave in until Meal #2.
February 6, 20196 yr 7-week review on weight loss:- These have been the worst dieting period (dieted only 50% of the time and broke even or had a cheat day for the rest) to date but I still lost around 3 pounds of bodyfat. Made some mistakes. Lessons learned: - I believe that I didn't gain bodyfat only because I tripled! my fast walking (cardio) in response to the increased intake. This saved me over all other tactics. -This is not however, a long term solution. I am starting to "feel it" very mildly in my knees which has prevented any further increase. When I lose the weight I will see if i can dial it down to 50 minutes a day for maintenance. -I've had problems with a low-carb diet which cased me to overeat fats and lose a little progress. I just don't respond well enough to it. what I learned: I need about 200 calories from carbs in the morning to wake up my brain. In the afternoon, and night, I still have mild cravings for carbs. -Reworked diet: -750 from 2 x meals -250 from fat in the morning, 200 reserved for the afternoon -200 from carbs in the morning, 100 reserved for the afternoon *carbs consumed WITH fat to slow down rate of digestion and provide dual benefits. -Judging from the mirror, I have 7 lbs of bodyfat to lose and I should be done or almost done. -I've had a small amount of muscle gain (muscle gain has slowed down and stabilized) although it is not my goal.
February 15, 20196 yr had a breakeven day today (2,100 calories) and made several mistakes, which is a good reinforcement/learning lesson: - Eat a meal first, and DO NOT eat carbs. Eating carbs jumps starts the insulin cycle which made me hungrier all day. -No candies at all, they spike insulin. No white bread at all, they spike insulin big time. -Eat 200 calories from fat soon after Meal #1, to stabilize blood sugar for 4-6 hours, and then add small amounts of carbs if needed. -Do not eat food that is offered to you by others. Store it for later.
March 14, 20196 yr I was offered junk food again today and I caved in without thinking- effectively erases gains made by today's workout.
March 19, 20196 yr -Lost a few pounds of fat- only 3 or so pounds of belly fat left to loose -I'm losing it at an extremely slow rate (1 pound a month) despite dieting most of the time and following a regular exercise plan -A key change for diet (consume 450 calories from fat split up for breakfast and midday). Only trace calories from fat consumed in the afternnoon/night. This seems to be effective in stabilizing blood sugar/cravings during the day. (fat has a 5-6 hour digestive cycle) A mistake I made was to space the fat consumption out too much, and consuming it at night is a waste.
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