Road to a lean redemption

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  1. - Damn, I got to this party late, now you are gonna have to show me how to put those excel spreadsheet style in here???

    - Do you really eat Kangaroo? If so what does it taste like/compare to?

    - I'm not knocking it or doubting it, I've had Ostrich and it is damn good!

    - Loving the Log, extremely detailed... me Likey!!!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!


  2. Quote Originally Posted by ScottyDoc View Post
    Damn, I got to this party late, now you are gonna have to show me how to put those excel spreadsheet style in here???
    Do you really eat Kangaroo? If so what does it taste like/compare to?
    I'm not knocking it or doubting it, I've had Ostrich and it is damn good!
    I used knaw on Emu jerky .. a tad dry but not bad...
    Unremarkable is no way to go through life... Doug
    •   
       


  3. doc, what I did is fill in my numbers on excel, copy that into Microsoft paint(assuming u use windows) and save as .jpg to desktop, go to bottom to reply to thread and then add image and search pc and upload it. Self taught.

    Kangaroo is delisch!!!!
    Mix it with some organic coconut milk and pumpkin with red curry paste and spices. Add broccoli and that's brekky. I do it with beef too.
    Chicken is grilled.

    Snack are hard. I don't wanna eat too much or not enough...wanna cut up at a desirable rate but would like some
    Progress. I think I may get my gf to add up pics to encourage me...
    I am definitely stronger. Arms have grown and chest is tighter especially around the upper wider area of pecs towards biceps.
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

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    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  5. Quote Originally Posted by runner_79 View Post
    doc, what I did is fill in my numbers on excel, copy that into Microsoft paint(assuming u use windows) and save as .jpg to desktop, go to bottom to reply to thread and then add image and search pc and upload it. Self taught.

    Kangaroo is delisch!!!!
    Mix it with some organic coconut milk and pumpkin with red curry paste and spices. Add broccoli and that's brekky. I do it with beef too.
    Chicken is grilled.

    Snack are hard. I don't wanna eat too much or not enough...wanna cut up at a desirable rate but would like some
    Progress. I think I may get my gf to add up pics to encourage me...
    I am definitely stronger. Arms have grown and chest is tighter especially around the upper wider area of pecs towards biceps.
    Are you calculating your intake at a place like www.fitday.com that way you can always be sure ...
    Unremarkable is no way to go through life... Doug
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  6. I usually go off how my body feels but guess I need to now...
    Calculators can be a bit fussy! And not always accurate.

    Food from yesterday: off day. Shoulders and abs were destroyed from Friday.

    Breakfast: 250g grass fed beef (minus water from meat) with turmeric,chilli,garlic spices. 60g pumpkin, 1/2 tablespoon paleo red curry paste, 2 tablespoon coconut milk, 6 almonds.

    Snack: 2scoop wpi sludge with water (frozen to look like icecream) +4 cashews and 1tbspoon coconut milk

    Lunch: same as brekky but 200g broccoli added

    Dinner: gluten free soy free Thai stir fry chicken and chilli mixed vegetables + 80g almonds (40g fat)

    Food cravings are gone for sweets. No desire for them ever anymore.
    Enjoying this. Off to gym now, will post training and cardio up later today.
    Torso today. Try and knock off 5km under 20mins too.

    If priming to build muscle, burn fat,is it "necessary" to eat carbs post workout?
    I am dipping into glycogen stores because I get that lactic acid and burn.
    I understand carbs post workout are good to manipulate cortisol and reduce the stress, and I would eat them within the hour?usuallly after 30mins to keep GH prolonged. Is there sense to this?

    Carbs are a non essential macronutrient but want to use them to lose fat. Caloric deficit is required. Rule of thumb to calculate intake per day is 10xBW and then by a multiplying factor for activity?if so what activity would I be?training 5 days a week doing what I log?
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  7. Quote Originally Posted by runner_79 View Post
    I usually go off how my body feels but guess I need to now...
    Calculators can be a bit fussy! And not always accurate.

    Food from yesterday: off day. Shoulders and abs were destroyed from Friday.

    Breakfast: 250g grass fed beef (minus water from meat) with turmeric,chilli,garlic spices. 60g pumpkin, 1/2 tablespoon paleo red curry paste, 2 tablespoon coconut milk, 6 almonds.

    Snack: 2scoop wpi sludge with water (frozen to look like icecream) +4 cashews and 1tbspoon coconut milk

    Lunch: same as brekky but 200g broccoli added

    Dinner: gluten free soy free Thai stir fry chicken and chilli mixed vegetables + 80g almonds (40g fat)

    Food cravings are gone for sweets. No desire for them ever anymore.
    Enjoying this. Off to gym now, will post training and cardio up later today.
    Torso today. Try and knock off 5km under 20mins too.

    If priming to build muscle, burn fat,is it "necessary" to eat carbs post workout?
    I am dipping into glycogen stores because I get that lactic acid and burn.
    I understand carbs post workout are good to manipulate cortisol and reduce the stress, and I would eat them within the hour?usuallly after 30mins to keep GH prolonged. Is there sense to this?

    Carbs are a non essential macronutrient but want to use them to lose fat. Caloric deficit is required. Rule of thumb to calculate intake per day is 10xBW and then by a multiplying factor for activity?if so what activity would I be?training 5 days a week doing what I log?
    There is a factor but I find differs for body type ... well of course it does. Activity level as well. I have a pretty slow metabolism and can lose fat at between 2400 and 2700 cals ed but that depends on how much activity I use and dieting style. Lean gains I can eat more on average.
    Unremarkable is no way to go through life... Doug

  8. Quote Originally Posted by DreamWeaver

    There is a factor but I find differs for body type ... well of course it does. Activity level as well. I have a pretty slow metabolism and can lose fat at between 2400 and 2700 cals ed but that depends on how much activity I use and dieting style. Lean gains I can eat more on average.
    LG is definitely a good option. But how an I apply it to a 6:45am session at breakfast by 8:45am?
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  9. Quote Originally Posted by DreamWeaver
    Great start, like the detail and your training and diet seem to be well thought out. Cardio... I would suggest short intense, fasted morning cardio and or after workout no more than 20-30 minutes as needed. Your diet will get most of the work done.
    Diet over cardio?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  10. Quote Originally Posted by AaronJP1

    Diet over cardio?
    Yep...you can't outrun your mouth Azza.

    Diet (which is why I'm asking help for) is key to this program. Lots of lean meat, good fats. Stealing away from all nut sources using more coconut milk and oil and using avocados. Pumpkin as my main carb source. 100g at 6g carbs is insanely Good. Lots to eat.
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  11. Quote Originally Posted by runner_79

    Yep...you can't outrun your mouth Azza.

    Diet (which is why I'm asking help for) is key to this program. Lots of lean meat, good fats. Stealing away from all nut sources using more coconut milk and oil and using avocados. Pumpkin as my main carb source. 100g at 6g carbs is insanely Good. Lots to eat.
    Keep up the good work.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  12. Quote Originally Posted by AaronJP1

    Keep up the good work.
    Good to see u drop in Mr Nimbus hahah
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

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    Total calories for today with breakdown are as follows:
    Intake 1783
    Cardio expenditure: 400kcal in 21minutes.
    Weight Expenditure: Calculable possibly but the effect it has on EPOC is quite difficult.

    Net yield without weights taken into consideration, is 1383 with a deficit of 533.

    Cliff Notes:
    Energy is good. Training intensity is there!
    Body is quite good at using fat as a source. The running has really improved with this training. Longer times to exhaustion at near aerobic threshold. HR is getting up at 180bpm on average.

    Calves, well...thats a different story, running in my vibrams. They are rock hard calves, but tender hahaha..
    On my run, i wanted to turn back, but something kicked in. Like, lets keep going. Never has happened. Was very zoned in and wanted to finish the run at all costs. What drove me to run after a hard Torso day, was ??? surely this is not a supplement effect and placebo can suck my balls cause it wasn't that.
    I felt strong, and powerful with my strides, and my chest was opened up quite nicely.
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  14. 1800 calories sounds a bit low to me considering your weight training session would likely be about 700 to 900 calories burned and then you're 400 cals from cardio. Just don't go too low and kill your metabolism. You would definitely have to put a refeed day in there to keep it going at that level.
    Unremarkable is no way to go through life... Doug

  15. Quote Originally Posted by DreamWeaver
    1800 calories sounds a bit low to me considering your weight training session would likely be about 700 to 900 calories burned and then you're 400 cals from cardio. Just don't go too low and kill your metabolism. You would definitely have to put a refeed day in there to keep it going at that level.
    Maybe drop fats and add in more potato or pumpkin?
    I don't feel full but don't feel empty. It's just about ok with eating, but give it an hour and I'm hungry again.
    I have legs today, so that's a refeed in itself.
    Legs and running today...arms tomorrow...let's pump it out
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  16. CARB, PROTEIN, FAT CALCULATOR

    Calories per day
    (calculate daily calories here)

    Common Diet Ratios
    Carbohydrate % 35
    Protein %40
    Fat % 25

    Meals per day :4-5

    RESULTS - AMOUNT OF NUTRIENT REQUIRED
    CARBOHYDRATE 118g
    PROTEIN 190g
    FAT GRAMS per day 73g

    Kcal =1900....

    Fat per meal? Is that fat in lean meats negligible or add that in?
    Carb manipulation? Post workout ONLY?
    So confused as HOW to lose fat with my breakdown...
    Anybody shed some meal planning advice
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

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    felt good at gym...
    I had to train this afternoon. Sh!t sleep...problem with the girlfriend... but gym calmed me today...so glad i didn't procrastinate and not go and say, ahhh ill do it tomorrow.
    ALSO, got my run in...5.15km 20minutes 38seconds. lovin it...
    Tomorrow is ARMS day and they best day cause it is best pump!!!
    Supps are definitely helping me. Pro XT-500 is just JUST NICELY. Starting to feel the appetite suppression now.
    Hunger is being staved off longer, and im never that hungry in the first place. Just wanna nail down ratios optimal to stoke the furnace and prime the pump for fat loss and muscle gain.
    My only supps now are my staples, PRO-XT and cordygen v02+cre-02+beta alanine+cit mal+LCLT
    TIME TO SEE WHAT THIS BABY HAS IN STORE FOR ME BY ITSELF.
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  18. Quote Originally Posted by runner_79 View Post
    Maybe drop fats and add in more potato or pumpkin?
    I don't feel full but don't feel empty. It's just about ok with eating, but give it an hour and I'm hungry again.
    I have legs today, so that's a refeed in itself.
    Legs and running today...arms tomorrow...let's pump it out
    Don't drop fats, fats and protreins will stick with you longer. You could actually go 40 30 30 and increase fats a bit...
    Unremarkable is no way to go through life... Doug

  19. Quote Originally Posted by runner_79 View Post
    CARB, PROTEIN, FAT CALCULATOR

    Calories per day
    (calculate daily calories here)

    Common Diet Ratios
    Carbohydrate % 35
    Protein %40
    Fat % 25

    Meals per day :4-5

    RESULTS - AMOUNT OF NUTRIENT REQUIRED
    CARBOHYDRATE 118g
    PROTEIN 190g
    FAT GRAMS per day 73g

    Kcal =1900....

    Fat per meal? Is that fat in lean meats negligible or add that in?
    Carb manipulation? Post workout ONLY?
    So confused as HOW to lose fat with my breakdown...
    Anybody shed some meal planning advice
    Don't overthink it, there is no magic formula just to 40 30 30 like I said and get the intake up a tad like 2100 cals ed throw in a 3500 calorie refeed day once a week with higher carbs say 50%... and yes you count everything you eat.
    Unremarkable is no way to go through life... Doug

  20. Quote Originally Posted by DreamWeaver View Post
    Don't overthink it, there is no magic formula just to 40 30 30 like I said and get the intake up a tad like 2100 cals ed throw in a 3500 calorie refeed day once a week with higher carbs say 50%... and yes you count everything you eat.
    Easiest way i think i CAN approach it is, meet my protein requirements of at least 1g/lb BW, fats at .45g per/lb and rest from greens and a nice chunk of Sweet potato with no fat post workout.

    which brings me to next question. Olive oil or coconut oil?

    cutting ALL WHEY and NUTS tomorrow.
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  21. Quote Originally Posted by runner_79 View Post
    Easiest way i think i CAN approach it is, meet my protein requirements of at least 1g/lb BW, fats at .45g per/lb and rest from greens and a nice chunk of Sweet potato with no fat post workout.

    which brings me to next question. Olive oil or coconut oil?

    cutting ALL WHEY and NUTS tomorrow.
    yah as long as you're a) gettng 30% of your cals from fat and b) trying to get a deversified amount of poly unsaturates, saturates, and monostaturates to maintain a good balance of fats. Your calculator should tell you that too...
    Unremarkable is no way to go through life... Doug

  22. No it didn't...saturated is gonna come from my grass fed beef and turkey mince.
    Mono from olive oil/avacado
    Poly from fish oils..................

    Set...thanks DW
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  23. Quote Originally Posted by runner_79 View Post
    No it didn't...saturated is gonna come from my grass fed beef and turkey mince.
    Mono from olive oil/avacado
    Poly from fish oils..................

    Set...thanks DW
    Sounds good .. www.fiday.com will break the fats down, it's a bit of a pain to start but ok when you have your diet set up.
    Unremarkable is no way to go through life... Doug

  24. Myfitnesspal is NOT myfitnesspal!!!!!
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  25. Quote Originally Posted by runner_79 View Post
    which brings me to next question. Olive oil or coconut oil?
    I would get a healthy amount of fat from a number of different sources, fish oils with Omega 3-6-9's are gonna always be the best IMO!!!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  26. Quote Originally Posted by ScottyDoc

    I would get a healthy amount of fat from a number of different sources, fish oils with Omega 3-6-9's are gonna always be the best IMO!!!
    Examples bro?
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  27. Quote Originally Posted by runner_79 View Post
    Examples bro?
    Salmon, flax seed oil, NOW vitamins makes a Omega 3-6-9 gel cap, I'm sure DW can come up with a few more from natural foods!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  28. Quote Originally Posted by ScottyDoc

    Salmon, flax seed oil, NOW vitamins makes a Omega 3-6-9 gel cap, I'm sure DW can come up with a few more from natural foods!
    Food over Supps man for me...seeing better results too...
    Thanks heaps
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  29. Well, arms were MURDERED this morning.
    Pump, and lactic acid...crazy!!!!
    Had to change to correct form as I didn't fully understand the workout list that my trainer gave me. Showed me how to do it with proper form. Boy did it hurt!!!!

    Cliff notes:
    After lunnch, i got up out of my seat, and I felt warm headed and light on feet. Maybe not enough food????
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

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    ***notes: got the proper technique: screaming biceps
    ** last set of inline hammer curls was failure
    Food:
    Breakfast: Same as yesterday, using up rest of my turkey. Will be beef on Thursday
    Lunch: 160g cooked chicken breast, 30ml olive oil, large mixed greens salad+fav dressing (apple cider+mustard)
    Dinner: 300g grass fed steak, 100ml coconut milk, 200g rockmelon, 50g peaches, 50g apple,80g strawberries
    NOTES:
    Used fruit tonight with cinnamon to try and increase serotonin levels to help with sleep and GH production, may even burn fat
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -
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