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General Category => Testosterone, Hormones and General Men's Health => Topic started by: msr1981 on April 03, 2013, 03:47:28 pm

Title: My training and diet for body fat loss
Post by: msr1981 on April 03, 2013, 03:47:28 pm
Hi guys, my previous training and diet is under the post " should I bulk or lose body fat?". Rather than writing everything on that post, I will write down everything I do on here.

Diet for Tuesday 2nd April 2013

8.00am - woke up and had a cup of Black Coffee.

08.15am - went for road running on an empty stomach.

09.00 - 1 scoop of Prolab Whey Protein mixed with water. Also had Half a Banana.

11.00 - 4 Eggs (3 of them White), teaspoon of olive oil and a slice of toast. A cup of Green Tea.

13.00 - 500 mls of skimmed milk (This made my stomach rumble and I was farting a lot)

18.00 - 2 frozen fish, half a can of Black Eye Beans and a bit of Soya.

22.00 - 300g Cottage Cheese


Diet for Wednesday 3rd April 2013

0700 - 100 g oats with hot water. 1 scoop of Prolab Whey protein mixed with cold water. One cup of black Coffee.

0850 - Training

10.00 - 1 scoop of Prolab Whey Protein with water.

10.20 500 ml of Pineapple Juice

12.30 - 50 g Oats with hot water, 1 scoop of Prolab Whey Protein with cold water.

14.00 - 200 g Cottage Cheese with an Apple.

16.30 - 150g Potato with Can of Tuna. A cup of Green Tea

I know that before I go to bed I'll have 200 g of Cottage cheese


Workout on 3rd April 2012

Squats - 2 warm up sets using bar. Two sets of 8 reps using 42.5 kgs each side on an olympic bar. One set of 6 using 43.75 kgs each side. I had no one to spot me so I didn't want to take a chance to hit 8 reps.

D/b Bench  Press - 2 sets of 10 using 12.5 kgs. 1 set of 8 using 12.5 kgs. I dropped the weight from the usual 17.5 kgs. Considering 12.5 kgs being a light weight for most, I struggled on the 3rd set.

D/b Shoulder Press - one set of 4 using 8 kgs. I usually use 10 kgs but I felt really weak.
                                  two sets of 10 using 5kgs

Tricep Extensions 3 sets using 2.5 kgs each side on an e-z bar. 10,8 and 4 reps. I don't feel confident in my technique with this exercise.

Bicep Curl - two sets of 10 reps using 7.5 kgs each side on an e-z bar.

Standing Calf Raises - weight bar 8 - 15 reps and 12 reps.

Machine Row - weight bar 7 - 2 sets of 8 reps, final set 7 reps

13 minutes on treadmill - 2 minutes flat, 2 minites 3% incline, 2 minutes flat, 2 minutes 6% incline, 2 minutes flat, 2 minutes 4% incline, 1 minute cool down.


Title: Re: My training and diet for body fat loss
Post by: PeakT on April 03, 2013, 03:54:13 pm
Congrats on starting up a new program.

What about using a Smith machine for the squats? 
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 03, 2013, 04:12:12 pm
I've been using the squat rack. I haven't tried the squats on a smith. They also have hack squat machine and and incline leg press, where you load the plates on the sides. I may consider doing that PeakT because there are no instructors in the gym. The gym I go to is an old school bodybuilding gym.
Title: Re: My training and diet for body fat loss
Post by: Bob123 on April 03, 2013, 06:08:34 pm
Try putting some cottage cheese on a potato.  It's a nice healthy alternative to the crap most people put on potatoes & tastes much better than a plain potato or plain cottage cheese.
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 03, 2013, 06:12:53 pm
I've been using the squat rack. I haven't tried the squats on a smith. They also have hack squat machine and and incline leg press, where you load the plates on the sides. I may consider doing that PeakT because there are no instructors in the gym. The gym I go to is an old school bodybuilding gym.

It's all good.  I like squats cuzz I think they are best for engaging the gluts but there are other way to get the ol gluts...
Title: Re: My training and diet for body fat loss
Post by: haole on April 03, 2013, 07:16:03 pm
Squats are always good.  There's absolutely nothing wrong with leaving a few reps in the tank, particularly if you are training frequently.

If I feel like I have anything left after squats I will just hammer, on the leg press machine, usually thats not an issue :)
Title: Re: My training and diet for body fat loss
Post by: JackAndy on April 03, 2013, 11:30:09 pm
13.00 - 500 mls of skimmed milk (This made my stomach rumble and I was farting a lot)

Guess what that means? You're lactose intolerant.
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 04, 2013, 03:50:51 am

Guess what that means Your lactose intolerant.

You may want to try some Lactaid or the generic?   It's pretty cheap.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 04, 2013, 01:11:58 pm
Body measurements as of 4th April 2013:

Neck - 16 inches (measured at the bottom of the neck)

Chest - 40 inches (measured at the widest part which was at the top)

Arms - 14.6 inches left, 14 inches right. I have at least 3 inches of fat on my arms, like bingo wings. When I tensed the biceps the results were the same.

Belly - 41.5 inches (measured just bellow the navel)

Hips - I had trouble measuring this because one person says measure from the widest part of your glutes and some say at the hip bone.

Hip bone measurements - 39 inches. This was taken from the top of the bone, which was very hard to find because of the fat.

Mid point of the glutes - 41.5 inches

Penis - 2.5 inches flaccid, including foreskin. I didn't measure when erect because I'm on the porn/masturbation reboot. I'm on day 4 now.

Thighs - 24.5 inches both left and right. Very little fat.

Calves - 15 inches both left and right. No definition. Very little fat.

This morning I went for a road run on an empty stomach; I did have a black coffee before I went for the run.
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 04, 2013, 02:55:49 pm
Body measurements as of 4th April 2013:

Neck - 16 inches (measured at the bottom of the neck)

Chest - 40 inches (measured at the widest part which was at the top)

Arms - 14.6 inches left, 14 inches right. I have at least 3 inches of fat on my arms, like bingo wings. When I tensed the biceps the results were the same.

Belly - 41.5 inches (measured just bellow the navel)

Hips - I had trouble measuring this because one person says measure from the widest part of your glutes and some say at the hip bone.

Hip bone measurements - 39 inches. This was taken from the top of the bone, which was very hard to find because of the fat.

Mid point of the glutes - 41.5 inches

Penis - 2.5 inches flaccid, including foreskin. I didn't measure when erect because I'm on the porn/masturbation reboot. I'm on day 4 now.

Thighs - 24.5 inches both left and right. Very little fat.

Calves - 15 inches both left and right. No definition. Very little fat.

This morning I went for a road run on an empty stomach; I did have a black coffee before I went for the run.

I have found that intensity during my weight loss phase, as is in the intensity of my weight lifting routine, just melts off the calories, especially visceral fat.  You have to be careful not to overtrain though:

http://www.peaktestosterone.com/visceral_fat

But I mention it, because I (and my wife) were surprised at what it did.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 04, 2013, 07:09:56 pm
Diet for 4th April 2013

0815 - Cup of Black Coffee. Went for road running.

0940 - 50 g of oats with water, add a 1 scoop of Prolab Whey Protein. 1 cup of Green Tea.

1140 - 250 ml of low fat plain yoghurt

1430- 200 g Cottage Cheese with an Apple

1700 - 60 g of Almonds

1945 - 4 eggs ( 3 of them whites)

2200 - 200 g Cottage Cheese with a cup of Green Tea.

This diet is making me very hungry
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 04, 2013, 07:22:56 pm
Diet for 4th April 2013

0815 - Cup of Black Coffee. Went for road running.

0940 - 50 g of oats with water, add a 1 scoop of Prolab Whey Protein. 1 cup of Green Tea.

1140 - 250 ml of low fat plain yoghurt

1430- 200 g Cottage Cheese with an Apple

1700 - 60 g of Almonds

1945 - 4 eggs ( 3 of them whites)

2200 - 200 g Cottage Cheese with a cup of Green Tea.

This diet is making me very hungry

This looks pretty Spartan...
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 04, 2013, 08:03:42 pm
What does Spartan mean?
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 04, 2013, 08:48:05 pm
What does Spartan mean?

Very ascetic...

Not a criticism.  I'm just saying that I'm not surprised you're hungry...
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 05, 2013, 10:18:06 am
I don't mind criticism at all. I'm a easy going guy. I have no idea what ascetic mean but I'm always hungry every 2 hours.

Workout on 5th April 2013

Plate loaded Squat Press - 2 warm up sets using 25 kgs each side (15 and 12 reps)
                                           1 set using 50 kgs each side - 8 reps
                                           1 set using 75 kgs each side - 8 reps
                                           1 set using 125 kgs each side - 8 reps
I found this to be very comfortable until I increased the weight to 125 kgs. I should be able to do more. I would have preferred do have done my usual squats but there was no one there to spot me and I didn't want to take any chances.

Stiff legged deadlift - 1 set of 8 reps using 10 kgs each side on an Olympic bar
                                  2 sets of 8 reps using 15 kgs each side on an Olympic bar.
This exercise confuses me; when I was young I was told to do this exercise with your feet together. This way you can feel your Hamstrings and Glutes working. I watched a couple of videos on youtube and they said to keep your feet shoulder width apart. I did this but didn't really feel much compared to doing the exercise with my feet together. How should I go about this exercise?

Dumbbell Bench Press - 2 sets of 8 reps using 14 kgs
                                      1 set of 7 reps using 17.5 kgs

Dumbbell Shoulder Press - 3 sets using 8 kgs (8,7 and 7)

I'm still having problem and concerns about Tricep Extensions so I decided to do Bench Dips instead.

Bench Dips - 13 reps, 10 reps and 10 reps. No weight.

Bicep curl - 2 sets of 8 reps using 8.25 kgs on a e-z bar. Last two reps on the second set I cheated. I used my back to lift the weight.

Standing Calf raises - weight bar 8, 2 sets (15 and 14 reps)

Machine row - Bar weight 8, 2 sets(8 and 6 reps) Final set did 4 reps on 8 and 4 reps on 7.
I'm suspicious about my technique because I'm pulling the bar towards my upper abs. I know some pull the bar towards the lower abs. Which is correct? I use slow motion to pull the bar.

13 minutes Cardio
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 05, 2013, 01:50:02 pm
Ascetic is the kind of lifestyle the monks lived.  By the way, I meant to say, "I'm NOT surprised..."

Anyway, your workout routine is great.  Here's a big question, "Are you enjoying yourself in the gym?"
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 05, 2013, 03:53:28 pm
I'm very much enjoying going back to the gym again. I feel very motivated, thanks to you guys. I would love to keep going for the squats but no one is there to spot me. I left that at 43.75 kgs each side on an Olympic bar. I'll probably take a chance and do it without a spotter.
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 05, 2013, 04:04:07 pm
I'm very much enjoying going back to the gym again. I feel very motivated, thanks to you guys. I would love to keep going for the squats but no one is there to spot me. I left that at 43.75 kgs each side on an Olympic bar. I'll probably take a chance and do it without a spotter.

Great!  If you enjoy it, then you'll do it the rest of your life and that's what really counts.

Don't take a chance with lots of weight.  Seriously, don't do it.  One injury and you're out for 3 months - why risk it?

You can put on massive muscle just by doing some more reps at a smaller weight.  Just look at the quads of an Olympic ice skater.  It's just 1000's of reps with their own bodyweight and they can put probably any guy on this forum to shame.

Plus, why are you trying to go massive when you are in the cutting stage?  Your goal now is mostly to keep your muscle while you lose weight, right?
Title: Re: My training and diet for body fat loss
Post by: jinNE on April 05, 2013, 04:43:55 pm
If you don't have a spotter for squats, consider doing goblet squats with a dumbell. I find they work you great and are pretty safe...
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 05, 2013, 07:43:55 pm
My goal is to get rid of my body fat and retain lean mass. I like to challenge myself in the gym. I would love to add strength to myself because my upper body strength is very suspect. Also, it makes me feel like I've done something in the gym.

As mentioned before I'm very lonely and I'm used to masturbating. Now I'm on the masturbation reboot (on the 5th day now) I don't know how to spend my time. I work as a security guard but on a zero hour contract. So far, I haven't worked this month so I've been focusing on my diet and training.
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 05, 2013, 08:33:21 pm
My goal is to get rid of my body fat and retain lean mass. I like to challenge myself in the gym. I would love to add strength to myself because my upper body strength is very suspect. Also, it makes me feel like I've done something in the gym.

As mentioned before I'm very lonely and I'm used to masturbating. Now I'm on the masturbation reboot (on the 5th day now) I don't know how to spend my time. I work as a security guard but on a zero hour contract. So far, I haven't worked this month so I've been focusing on my diet and training.

Gotcha.  Well, sounds like you're on track so congrats...
Title: Re: My training and diet for body fat loss
Post by: JackAndy on April 06, 2013, 03:53:13 am
I never use a spotter for squats either. My squat rack has safety bars. If I had to use a spotter every time, I'd never do squats either.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 06, 2013, 09:37:07 am
Diet for 5th April 2013

0500 - 4 Eggs (Two of them whites), 100 g oats mixed with warm water and 1 cup of Black Coffee

0710 - Training

0820 - 1 scoop of Prolab Whey Protein mixed with water

0905 - 1 Large Banana. I don't think if this was the correct thing to do because I read that you need simple sugars to replenish the Glycogen after training, otherwise it was use the protein as energy.

0945 - 50 g oats with water, mixed with 1 scoop of Prolab Whey Protein. 1 cup of green tea.

1200 - 150 g Potato with 200 g Cottage Cheese. 1 Apple

1445 - 4 Eggs ( Two of the white) with Broccoli and Cauliflower

1910 - 2 Birds eye Fish cooked in the oven.

2200 - 200 g Cottage Cheese

I've been drinking at least 3 litres a day of water plus 2 -3 green teas a day. As mentioned before, this diet is making me feel hungry all the time.
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 06, 2013, 01:48:13 pm
I never use a spotter for squats either. My squat rack has safety bars. If I had to use a spotter every time, I'd never do squats either.

Good point, but in my gym you have the Smith Machines and then their spotter racks do not have horizonal bars.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 08, 2013, 01:18:31 pm
Workout for 8th April 2013

Squats on an Olympic bar - 1 set with no weight - 15 reps
                                           1 set with no weight - 10 reps
                                            1 set using 40 kgs each side - 8 reps. I felt a little bit fatigued. I have no idea why.
                                            1 set using 45 kgs each side - 8 reps. I had a spotter with me and he told me that I could easily do 50 kgs
                                            1 set using 50 kgs each side - 6 reps. I felt the bar rolling from behind. Thankfully, I had someone spot me.

Stiff legged Deadlift - I used the olympic bar with this exercise. The guy that spotted me showed me how to do this exercise properly.
                                  2 sets using just the bar - 10 reps

D/B Bench Press - 1 set using 17.5 kgs - 8 reps
                             1 set using 17.5 kgs - 7 reps
                             1 set using 17.5 kgs - 6 reps.  To be honest, I started to struggle at the end of the first set when I reached 8. I start struggling all the time after doing 4/5 reps. I'n finding this exercise tough because my triceps are pretty weak.

D/B Shoulder press - 2 sets of 8 reps using 8 kgs
                                  1 set of 6 reps using 8 kgs. Usual struggle

Supersetted Bench Dips with Standing Calf Raises

Bench dips - 13,12 and 12 with no added weight
Raises - weight bar 8 -  14 and 12 reps

Bicep Curl on an e-z bar - 2 sets of 10 using 8.75kgs each side. I cheated on the last set (used my back on my last rep)

Machine Row - weight bar 8 - 8 reps and 7 reps. I didn't do anything after this because my walkman was playing up and I wasn't able to concentrate.

No cardio.

Diet for 7th April 2013

1600 - Porridge with milk. Cup of green tea

1800 - Small portion of rice with prawns and beansprouts

2000 - 200 g Cottage cheese

2300 - 100g Pistachio Nuts.

Drank about 1.5 litres of water. From 8am to 4 pm I was sleeping due to working Saturday night
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 08, 2013, 11:09:46 pm
Diet for 8th April 2013

0630 - 4 eggs (2 of them were whites), 100 g porridge with water and 1 cup of green tea

0830 - Training

0935 - 1 scoop of Prolab Whey Protein with water

0950 - 1000 - Sips of multivitamin juice.Probably led to drinking 600 mls

1130 - 150 g potato with 200 g cottage cheese

1445 - 50 g porridge with water and 1 scoop of Prolab Whey Protein

1630 - 200 g Cottage Cheese

1900 - 70g Pistachio nuts

2015 - 2340 - Dosed off in my bed, sleeping

2345 - 1.5 scoops of Prolab Whey Protein with milk

After training and stretching, majority of the time I am lying in bed with my laptop. This is due to being lonely/lack of work.

Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 10, 2013, 12:00:31 pm
Diet for 9th April 2013

0930 - Mcdonalds big breakfast without the drink and sausage. I had this because I went to the hospital to have my blood test to keep an eye on my Testosterone and Thyroid levels. I also going to check my Estrogen levels.

1140 - Small portion of White Rice with Pumpkin

1400- 70g Pistachio

1800 - 200g Cottage Cheese with Pumpkin

2200 - 300g Cottage Cheese

I don't think this diet was all that. I had a shit day, messing up my masturbation reboot program and being investigated at work for no reason.

Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 10, 2013, 12:14:21 pm
My workout on the 10th April 2013

Plate loaded Squat Press - 2 sets using 25 kgs as a warm up. 15 and 12 reps
                                           1 set using 135 kgs each side - 8 reps
                                           1 set using 150 kgs each side - 8 reps
                                           1 set using 160 kgs each side - 6  reps. I struggled with this weight and had to ask someone to help me push the weight up because I couldn't lock the weight.

Stiff legged Deadlift - 1 set using the bar, 8 reps.
                                  2 sets using 5 kgs each side on an Olympic Bar. I wasn't feeling much in my hamstrings, more lower back. I want to work my hamstrings and build a nice backside.

Dumbbell Bench Press - three sets using 17.5 kgs (8,8 and 7 reps)

Dumbbell Shoulder Press - three sets using 8 kgs. Completed 8 reps three time. Will Attempt 10 kgs on my next session.

Bench dip superset with Standing Calf raises

Bench dips - 15 reps, 14 reps and 11 reps

Standing Calf - weight bar 8 (17 and 14 reps)

Bicep Curl - 10 kgs each side using an e-z bar (8 and 6 reps) Struggled on the 2nd set.

Machine Row - weight bar 8 (8,8 and 6 reps). I'm getting some kind of pain in my deltoids and I don't know whether this is normal. This has been happening for a while now.

11 minutes Treadmill - Interval (1 minute walking, 2 minutes running)
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 10, 2013, 05:28:56 pm

Machine Row - weight bar 8 (8,8 and 6 reps). I'm getting some kind of pain in my deltoids and I don't know whether this is normal. This has been happening for a while now.


Shoulder injuries are easy to get - if it's in the joint - and slow to recover, so take it easy.  If it's a muscle strain or pull, same thing:  these are pretty small muscles and take awhile to heal. 

It's tough to stop a program for a few days to heal but I would do it.  I go to just legs usually when something like this happens and other cardio things.  You've got to find something to substitute where you won't really mess up that shoulder...
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 10, 2013, 09:04:42 pm
Hi, the following is my diet for today and with the amount of calories per meal.

0630 - 4 eggs (2 of these whites). I don't have the exact detail per 100 g because there was no nutritional information on the pack. I'm guessing 30g protein, 300 calories.
           1 teaspoon of Extra Virgin Olive Oil. I'm suspecting 150 Calories
           100g oats with water. 12g protein, 56.1g carbohydrates, 370 calories.

Total calories =  820.
Total Proteins = 42g
Total Carbohydrates = 56.1g
Don't know about the fats


1010 - After training I had 1 scoop of Prolab Whey Protein, which gives 22g Protein and 130 Calories

1030 - 500 mls Tropical fruit juice. 60g Carbohydrates (simple sugars), 300 calories. I had this to replenish the Glycogen.

1210 - Small Portion of White Rice with three spoons of chick peas and a can of Tuna.
           Tuna Gave 36.5 g Protein, 200 calories. I'm guessing the rice and chick peas gave around 60 g Carbohydrates. Not accurate about this , not the calories which could be 200.

Total Calories = 400
Total Proteins = 36.5g
Total Carbohydrates = 60g

1500 - 200g Cottage Cheese. 186 calories, 25g protein. 12g Carbohydrates

17.45 - 50g oats with water, adding 1 scoop of Whey Protein.
            Oats gave 26.5 g Carbohydrates, 6 g proteins.
            Whey gave 22 g protein, 130 calories

2100 -  200g Cottage Cheese. 186 calories, 25g protein, 12g Carbohydrates


Overall calories consumed = 2337

My basal Metabolic rate is 1845 Calories.

I think my calories are way too high for me to be losing bodyfat.
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 10, 2013, 10:15:52 pm


My basal Metabolic rate is 1845 Calories.

I think my calories are way too high for me to be losing bodyfat.

1845 w/o all the lifting or with?
Title: Re: My training and diet for body fat loss
Post by: JackAndy on April 11, 2013, 02:52:42 am
About the basel metabolis rate... it's almost impossible to calculate this because of individual variations. The best way is to measure your fat loss over a week. If you're not losing weight, you need to cut more calories. If you are losing weight, make sure it's 1-2 lbs per week. Any faster than that and you'll start to lose too much muscle too. That's the best way to tweak your calories.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 12, 2013, 08:47:38 am
1845 is without any lifting. I don't understand what the Basel Metabolic rate is used for, but I'm suspecting this is something to do with maintenance.
Title: Re: My training and diet for body fat loss
Post by: JackAndy on April 12, 2013, 11:37:32 am
lol msr you have some interesting observations in your log.

Feeling hot? Maybe it's a good thing because your metabolism was higher.
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 12, 2013, 01:44:04 pm

0755 to 0830 - Went for a run. After the run I felt very hot and this heat stayed with me until today. I had to sleep with my underpants on because of the heat. Also, I was coughing out some phlegm. Didn't feel good after the run.
Careful of overtraining.  One of the first signs of overtraining?  Nasty immune responses.  It also can cause troublesome hormonal responses:  cortisol changes, for example, can lead to fevers and so on.

Exercise is great, but you're doing this in a low carb environment with not many nutrients/antioxidants/antiinflammatories.  So this could be the issue.


My penis feels really drained.
Whoa!
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 16, 2013, 03:27:51 pm
https://plus.google.com/photos/100204399522114941699/albums/5867464649170083617

The link above are new pictures of myself
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 16, 2013, 03:42:46 pm
Body measurements as of 16th April 2013:
Neck - 16 inches (measured at the bottom of the neck). No change from previous measurement.

Chest - 39 inches (measured at the widest part which was at the top). Previously, the measurement was 40 inches.

Arms - 14 inches left, 14 inches right. I have at least 3 inches of fat on my arms, like bingo wings. When I tensed the biceps the results were the same.
My arms are still flabby/bingo wings. Lost 0.6 inch from my left arm.

Belly - 39 inches (measured just below the navel). Previous measurement was 41.5 inches

Hips - I had trouble measuring this because one person says measure from the widest part of your glutes and some say at the hip bone.

Hip bone measurements - 38 inches. This was taken from the top of the bone, which was very hard to find because of the fat. Previous measurement was 39 inches.

Mid point of the glutes - 40 inches. Previous measurement was 41.5 inches

Penis - Didn't waste time measuring my penis due to my age. If I was super young again, like 11-15, I would have measured every 6 months. Who know I could have joined team Jamaica if I did that. Anyway, no change in flaccid size.

Thighs - 22.5 inches both left and right. Very little fat. Previous measurement was 24.5 inches

Calves - 14.5 inches both left and right. No definition. Very little fat. Previous measurement was 15 inches.

I'm concerned about the two inches I've lost on my thighs because I don't have much fat there and the majority of my mass is from my lower body. I don't know whether my Lean mass is still the same. I'll find out on Friday and will post the results.

I measured my body fat via calipers and it came to 26.2%. When I weight myself on Friday I'm hoping to see the same because I would know that both weighing machine and calipers are accurate.

Title: Re: My training and diet for body fat loss
Post by: PeakT on April 16, 2013, 03:55:58 pm

Penis - Didn't waste time measuring my penis due to my age. If I was super young again, like 11-15, I would have measured every 6 months. Who know I could have joined team Jamaica if I did that. Anyway, no change in flaccid size.


Good night man!  And you're worried about getting a girl?  Just kidding, but forget about size.  Get your hardness factor up.  As hardness factor goes up, you achieve your maximum length and the rigiditiy is what counts in the bedroom most anyway.  And, most importantly, it's a sign of good health. 
Title: Re: My training and diet for body fat loss
Post by: antony on April 17, 2013, 06:15:25 am
i drink honey lemon with warm water everyday first thing in the morning. It's  improved my metabolism and i feel active. Also, having water in the morning kick starts our internal organs. google it's benefits. And as far as i know coffee can be dehydrating. Jogging after that on an empty stomach might affect your muscle growth. This is just from my experience. Let me know how it goes
Title: Re: My training and diet for body fat loss
Post by: Blade78 on April 17, 2013, 12:32:29 pm
i drink honey lemon with warm water everyday first thing in the morning. It's  improved my metabolism and i feel active. Also, having water in the morning kick starts our internal organs. google it's benefits. And as far as i know coffee can be dehydrating. Jogging after that on an empty stomach might affect your muscle growth. This is just from my experience. Let me know how it goes
anything to back up any of those "facts"?
everything is dehydrating, that's why you drink water
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 17, 2013, 03:38:55 pm

Good night man!  And you're worried about getting a girl?  Just kidding, but forget about size.  Get your hardness factor up.  As hardness factor goes up, you achieve your maximum length and the rigiditiy is what counts in the bedroom most anyway.  And, most importantly, it's a sign of good health.
well said
if only there was a webpage to tell me how to accomplish getting the rigidity increased......oh well heres somethin'
http://www.peaktestosterone.com/Neuropathy_Remedies

I do have a page where I summarized this, but the site has gotten so big stuff gets buried:

http://www.peaktestosterone.com/Endothelial_Dysfunction
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 21, 2013, 08:36:42 pm
Hi guys, I've been ill since last week and didn't train or eat much. I started again today and this is what I did. I'm not happy about the program and would love to hear your suggestions.

21st April 2013

Leg Extensions (warmup) - I didn't know how to use the machine and no one in the gym didn't want to show me what to do so I gave up on this one.

Squat - 25kgs/10reps. 50kgs/8reps. 75kgs/6reps.
             I used a machine for this exercise and loaded the weights on the sides. I was unable to use barbell because someone else was using the rack so I didn't                     want to waste anymore time.

Standing Leg Curl (Alternate) - 7.5kgs/10. 10 kgs/10reps. 12.5kgs/8 reps.

This was the first time I used this and I realised that my Hamstrings are not that strong. I wanted someone to see if I was doing this correctly but no one was interested.

Standing Calf Raises - bar7/13. Bar 8/11.

For some reason I struggled with this. Don't know why.

Incline Dumbbell Press - 6kgs/15. 10kgs/10. 12.5kgs/8

I didn't know whether I had the correct sitting arrangement. I moved the seat so that it was at an 45 degree angle. I think it should be at around 30 degrees.  Again, no was was able to check on me. Struggled on the last set.

Dumbbell Flyes - 8kgs/10 reps. 10kgs/10 reps. 14kgs/4reps.

Really found the last set tough. I think I was doing this correctly because I haven't done this exercise since 2011. I start with my elbows bend and move the dumbbell out until I feel a stretch in the chest.

Lat Pulldowns - 25kgs/8reps. 40 kgs/8reps. 45 kgs/6.

Seated row - bar3/10. Bar 4/9.

Used a different machine and found this to be harder than the previous machine I used.

Standing overhead press - 10kgs/10 times 2

I believe that one of the dumbbells was broken. I mean that there was half a weight plate broken so I don't know whether to read into what I did today.

Shrugs - 25 kgs dumbbell 10 reps times 2.

Standing Bicep Curl - 10kgs dumbbell 10 reps. 12.5kgs dumbbell 5 reps, dropped back to 10 kgs and managed 5 reps.

Bench dips - 20 and 14 without any added weight.

Tricep pushdown - Had problems to do this exercise. I was told that the elbows are suppose to be tucked in you body and push the bar down.

Overall I'm not happy with the new program and would appreciate your comments.
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 21, 2013, 09:12:58 pm
What are you dissatisfied with? 
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 21, 2013, 09:15:04 pm
The whole thing to be honest. I wanted to split the bodyparts into 3/4 days. Also, I'm having problems with Triceps and upper body
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 21, 2013, 09:30:51 pm
I wanted to split the bodyparts into 3/4 days.

What's stopping you?  Don't understand.


Also, I'm having problems with Triceps and upper body

Problems?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 21, 2013, 09:41:42 pm
I'm going to split the body parts and see how I get on. I was told that doing whole body workout 3 times a weeks will help burn fat more.

I'm having problems doing exercises for Triceps because I feel like my technique is suspect. I don't have anyone to see whether I'm doing things correctly.

What should I do with splitting the body part? which should I do chest with? back with? Shoulders?> Arms?
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 21, 2013, 10:11:50 pm
Okay.  Well, yes, the elbows need to be tucked in.  Just as important imo is that you do not want to go past 90 degree on tricep pushdowns in order to make sure you don't hurt your elbows. I find push downs to be very easy.  I can almost push down the entire stack - it's really just my relatively light body weight stopping me actually.   

But I have found one "secret" is that you should bring the weight to the position where the tricep is stretched - but not past 90 - and then when contracted, make sure you fully contract.  These will really exhaust the muscle much better.

Now as far as split routines, there are a number of says to that.  Do you want 3 day or 4/5 day?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 22, 2013, 11:16:21 am
wow you must be super strong to be pushing the whole stack Peak T.

I'll try 3 day split? What do you have in mind? I can use my day off as cardio days.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 22, 2013, 11:30:53 am
I weighed myself on the machine that I used on the 20th March and here are the results:

Height - 168cm
Weight - 12st 4.8 lbs/78.4 kg / 172.8 lbs
Body fat - 26.1%
Fat Mass - 3st 2.9 lbs / 20.4 kg
Lean Mass - 9st 1.8 lbs / 58.0 kg
Age - 32
Body Mass Index - 27.8 kg/m


I last weighed myself on the 3rd April (Around that time) and the scale showed 13st 1 lbs.

In just over a month, I've lost nearly a stone, body fat down by 2% but my lean mass has come down by 2%, which is a concern for me.

When I first weighed myself on the machine on 20th March 2013, my lean mass was 9st 6.9 lbs / 60.3 kgs

Now its 9st 1.8 lbs / 58 kgs.

From my understanding, and I may be wrong here, out of the 13 pounds lost over the month - 5 of them was muscle and 8 of them was fat. This doesn't seem very good, especially that I'm losing lean mass.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 22, 2013, 11:48:42 am
My diet on 21st April 2013

1000 - 4 eggs (one yolk, three whites) with 25 g Oats mixed with water.

1200 - training (this wasn't good)
13.10 - 1 scoop of prolab whey protein with water.

1400 - A Can of Tuna with 200g of Broccoli

1700 - 1 scoop of prolab whey protein with water.

1900 - half a can of spinach with 150 g Quorn chicken piece (soya)

2200 - 150 g Quorn Chicken Pieces (soya)

Drank around 2 litres of water
Title: Re: My training and diet for body fat loss
Post by: JackAndy on April 22, 2013, 11:55:00 am
Just add in some more calories so you aren't losing so much lean body mass. How much protein are you getting per day?
Now might be a good time to add that one of the advantages of the low carb diet is protein sparing adaptations which mean less loss of lean body mass while you're dieting.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 22, 2013, 12:00:30 pm
I'm having around 130-140 grams of protein everyday. My diet wasn't good last week because I was ill. I wasn't eating because I had no energy to eat. Does low carb diets eat away your lean mass?
Title: Re: My training and diet for body fat loss
Post by: JackAndy on April 22, 2013, 12:19:12 pm
I'm having around 130-140 grams of protein everyday. My diet wasn't good last week because I was ill. I wasn't eating because I had no energy to eat. Does low carb diets eat away your lean mass?

That's enough protein.
Protein sparing adaptations means that when you're on a low carb diet, your body adapts to the situation and uses fat for energy more than protein. On a different diet, your body release catabolic hormones which break down muscle into amino acids and the amino acid glutamine is converted into glucose in your liver to keep your blood sugar up and provide energy. You will lose some muscle mass even on a low carb diet, but it's very small. This and the appetite suppressing effects are the main benefits to the low carb. The drawbacks are many, but I'm just saying it is an option. For me, it's worth it because I don't have to spend as much time building my muscle back up after I finish dieting.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 22, 2013, 12:26:22 pm
My overall goal is to pack on mass. Once I've lost the fat I'm going to look anorexic due to lack of lean mass. From there, I'll have to enter a mass building program and increase my strength levels, which is very poor upper body. I can't afford to much lean mass because I don't have much in the first place.

Low carb diets can make you feel sad at times. Also, I haven't been taking simple carbs after workout, only protein.
Title: Re: My training and diet for body fat loss
Post by: JackAndy on April 22, 2013, 12:35:51 pm
Low carb diets can make you feel sad at times. Also, I haven't been taking simple carbs after workout, only protein.

Yep that's one of the downsides, because your body needs carbs to make serotonin. You can take 5-HTP though and it'll boost your serotonin.
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 22, 2013, 01:44:59 pm
My overall goal is to pack on mass.

You've got to be realistic here:  you're not going to "pack on mass" while you're cutting calories unless you're superhuman.  Just keep your mass and maybe grow it a little and you've really accomplished something.  Be patient...It takes time to rebuild yourself.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 22, 2013, 01:59:55 pm
I agree Peak T. I'm hoping to be in great shape by mid August.

I got my blood test results for my Testosterone levels back and it measured 11.6 nanomoles per litre. Range is between 8.9 and 28.9 nanomoles per litre. I'm in the low levels of normal and will be checked out again in 5/6 weeks time. If my levels are still the same/in the low level of normal then I wont be given any medication to boost my testosterone levels.

My thyroid doses has been dropped from 250mg to 225mg. The result came back has 26. I don't know the unit. It could be nanomoles again.

Estrogen measured as 157. Again could be nanomoles. There was no range to measure the levels against but was told that the levels were normal.
Title: Re: My training and diet for body fat loss
Post by: JackAndy on April 22, 2013, 02:10:50 pm
Just don't overtrain. When you're dieting, you're only training to maintain so you should be doing less volume.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 22, 2013, 02:24:18 pm
Do you mean 3 sets of 8-10 for big muscles and 2 sets 8-10 for small muscles?

I was thinking of doing legs and back on 1 day, chest and biceps on 1 day and shoulders and triceps on 1 day. What do you think of this split?

Days off I'll be doing cardio/skipping
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 22, 2013, 04:01:08 pm
I agree Peak T. I'm hoping to be in great shape by mid August.

I got my blood test results for my Testosterone levels back and it measured 11.6 nanomoles per litre. Range is between 8.9 and 28.9 nanomoles per litre. I'm in the low levels of normal and will be checked out again in 5/6 weeks time. If my levels are still the same/in the low level of normal then I wont be given any medication to boost my testosterone levels.

My thyroid doses has been dropped from 250mg to 225mg. The result came back has 26. I don't know the unit. It could be nanomoles again.

Estrogen measured as 157. Again could be nanomoles. There was no range to measure the levels against but was told that the levels were normal.

Yes, that's pretty low testosterone.  But, again, remember that when you cut calories significantly, the testosterone drops and it can fall by quite a bit.  Talk to your doc, but you should probably get retested once you are done with this calorie-cutting phase.

It would be nice to know the units on the estrogen, which I am assuming is estradiol.  Can't really comment without that.  But you could be too low or high - don't know...
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 22, 2013, 04:13:33 pm
I don't know much about the Estrogen because the doctor didn't have a clue either. I was told that my levels are normal.  I asked for the range and the doctor didn't know anything.

Would you be able to guide me in what to do with 3 day or 4 day split please?
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 22, 2013, 04:18:17 pm
I was told that my levels are normal. 

Would you be able to guide me in what to do with 3 day or 4 day split please?

Okay, but since when do most docs know what normal estradiol is?  Most of them have never read any study work on it - they simply go by the lab ranges.  It's up to you though, but I'd do some reading on the subject:

http://www.lef.org/magazine/mag2010/may2010_Why-Estrogen-Balance-is-Critical-to-Aging-Men_01.htm

Just my two cents.

I'll post some split ideas in a bit...
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 22, 2013, 04:26:08 pm
I will get it checked again end of may and will speak to the person who is taking my blood to ensure that they have have the range for for hormone to be checked against.

Thanks Peak T
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 23, 2013, 04:40:04 pm
Diet for 22nd April 2013

0745 - 50g oats with water and protein powder (1 scoop)

1030 - 4 Eggs(3whites) with 50g oats mixed in water

1300 - A scoop of Prolab Whey Protein with water

1500 - Soya chunks with 200g Broccoli

1835-1900 - Skipping in the garden. I was trying some funky moves but wasn't able to skip long. I lasted 30 seconds before cocking up. Will get better.

1920 - A scoop of Prolab Whey Protein with water

2130 - soya chunks

I usually have cottage cheese but I ran out off them. I woke up at 0330 and had I scoop of protein with water. I find mixing the protein with water makes me very hungry after 90-120 minutes.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 24, 2013, 08:46:06 pm
Diet for 24th April 2013

0830 - 4 eggs(3 of them white) with 25 g oats mixed in water.

1100 - 200g cottage cheese and 1 orange

1430 - Prawns with brussel sprouts and 50 g rice

1700 - 200g cottage cheese

2000 - 10 minutes abs workout.
2100 - 1.5 scoops of prolab whey protein with water.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 24, 2013, 08:53:42 pm
Diet for 23rd April 2013

0900 - 3 eggs (2 of them white) with 50g oats in water

1100 - training (chest and back)

1200 - I scoop of prolab whey protein with water

1300 - can of tuna with 200g Broccoli. Added black pepper

1600 - quorn chicken pieces with spinach

1900 - 200g cottage cheese

2200 - 200g cottage cheese



Title: Re: My training and diet for body fat loss
Post by: PeakT on April 24, 2013, 09:26:20 pm
Diet for 23rd April 2013

0900 - 3 eggs (2 of them white) with 50g oats in water

1100 - training (chest and back)

1200 - I scoop of prolab whey protein with water

1300 - can of tuna with 200g Broccoli. Added black pepper

1600 - quorn chicken pieces with spinach

1900 - 200g cottage cheese

2200 - 200g cottage cheese

You have got to be dropping the pounds.  Have you measure how much you've lost to date?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 26, 2013, 07:20:54 pm
Diet for 25th April 2013

0830 - 5 eggs (4 whites) with 50g of oats in water. 1 cup of coffee.

1000 - Training legs

1120 - can of tuna with 200g broccoli

1500 - 200g cottage cheese

1800 - 200g cottage cheese

2130 - 1.5 scoops of prolab whey protein with water

0030 - 200g cottage cheese
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 26, 2013, 07:34:26 pm
Shoulder and arm workout on 26th April 2013

Standing overhead press with dumbbells - 5kgs/15reps, 8kgs/10reps times 2, 10kgs/6reps

Lateral Raises - 5kgs/10reps, 6kgs/10reps times 2, 8kgs/5 reps
I really struggles with the 8 kgs. I suspect it was too heavy for me.

Upright Row on bar - bar/10reps, 2.5kgs/10reps, 5kgs/9reps

Bench dips supersetted with Standing dumbbell curl

Bench dips - 20reps, 18reps and 18reps. No weight added.

Standing dumbbell Curl - 10kgs/10 times 2, 10kgs/9reps.
Struggled on the last set. 1 minutes rest after completing one set of the dips and curls.

Triceps pushdown on cable machine - 7.5kgs/10reps, 12.5kgs/10reps, 17.5reps/8reps

Incline hammer curls using dumbbell - 8kgs/10reps, 8kgs/6reps, 6 kgs/10reps
Struggled on the 2nd set so I dropped the weight on the 3rd set.

Reverse curls on e-z bar - 5kgs/2reps, 2.5kgs/10reps times 2.
Really struggled on this exercise.

No cardio because I went to have my haircut.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 29, 2013, 02:25:36 pm
Chest and back workout on Sunday 28th April

Incline Dumbbell Bench Press - 6kgs/20reps, 12.5/10reps times 2.
I struggled on the last set.

Dumbbell Bench Press - 16kgs/10, 16kgs/7reps, 14kgs/8reps
Once again I struggled on the second set and had to drop the weight. Although I dropped the weight, the last set was also a struggle.

Dumbbell Flyes - 10kgs/10reps times 3.

Lat Pulldowns - 40kg/8reps times 2. 40kgs/6reps plus 35/8reps

Seated Cable Row - weight 4/8reps times 2. weight 4/6reps plus weight 3/7reps.

Hyper extension - 12reps times 3 with no added weight.

17 Minutes Interval Cardio on treadmill. Incline 1.5,2,2.5,3 and 6 for 2 minutes at 7kph.

I know I was suppose to rest today but I had no one to talk to and I didn't want to go back to masturbating, which I've been doing for the last three days. Therefore, I decided to train my legs.

Legs workout on Monday 29th April

Squats on machine - no weights/15reps times 2.  80 kgs/8reps, 81.25kgs/8reps, 82.5kgs/6reps.
I struggled a bit with the weight but used motivation to help me get through the sets.

Stiff leg deadlift on bar - 15kgs/8reps, 20kgs/6reps, 20kgs/8reps, 20kgs/8reps

Leg extension - 25kgs/8 times 2. 30kgs/8reps.
I struggled with this exercise because there was a gap between my back and the back seat.

Leg curl - I originally tried standing leg curl and I couldn't do anything so I moved to leg curl.
              weight 4/8reps times 2, weight4/3,2,1
I struggled with this exercise because my feel that my glutes and hamstrings strength levels are below average. Also, I notice the the machine had a handle where you can set where to feel the overload. The first set was set to 5, second set set to 1 and the last set set to 9.

Standing calf raises - weight8/15 reps times 2.

11 minutes of interval cardio on the treadmill.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 29, 2013, 02:54:16 pm
Diet for Saturday 27th April 2013

0645 - Mcdonald's big breakfast without drink ( one muffin cut into two, two extra scrambled eggs and 1 hash brown).

1115 - 75g Pistachio nuts

1415 - 200g cottage cheese

1645 - Quorn chicken pieces with 50g rice

2000 - 1 birds eye fish with mixed vegetables.

2330 - 1 birds eye fish

The diet was poor on this day. I went to work and didn't prepare my diet properly. Also, I was staying awake to watch the boxing but ended up falling asleep.

Diet for Sunday 28th April 2013

1130 - 50g oats in water with 1 scoop of prolab whey protein

1300 - training chest and back

1400 - 1 scoop of prolab whey protein in water (straight after training)

1500 - a can of tuna with 200g broccoli.

1800 - 200g cottage cheese

2200 - 200g Cottage cheese

Been drinking between two-three litres a day
Title: Re: My training and diet for body fat loss
Post by: JackAndy on April 29, 2013, 04:12:32 pm
You trained your chest two days in a row?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 29, 2013, 04:16:32 pm
No, I trained my chest and back on Sunday. Today I did legs
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 30, 2013, 01:15:42 pm
Body measurements as of 30th April 2013:
Neck - 16 inches (measured at the bottom of the neck). No change from previous measurement.

Chest - 39 inches (measured at the widest part which was at the top). No change from previous measurement.

Arms - 14 inches left, 14 inches right. I have at least 3 inches of fat on my arms, like bingo wings. When I tensed the biceps the results were the same.
No change from previous measurement.

Belly - 39 inches (measured just below the navel). No change from previous measurement.

Hips - I had trouble measuring this because one person says measure from the widest part of your glutes and some say at the hip bone.

Hip bone measurements - 39inches. This was taken from the top of the bone, which was very hard to find because of the fat. Previous measurement was 38 inches.

Mid point of the glutes - 39.5 inches. Previous measurement was 40 inches

Penis - waste of time measuring because I know I'm small.

Thighs - 23 inches both left and right. Very little fat. Previous measurement was 22.5 inches

Calves - 14.5 inches both left and right. No definition. Very little fat. No change from previous measurement.

I measured my body fat via calipers and it came to 27.5%. Previous measurement was 26.2%, which agreed with the weighing machine result from 22nd April 2013.

I don't know what's happened here. I haven't been eating much carbs, been training regularly and I don't understand the increase in bodyfat. I was expecting to have dropped my fat to around 24%. The diet that I'm on is very tough and I don't know what else to do. Kind of deflated but I will bounce back from this.

Title: Re: My training and diet for body fat loss
Post by: PeakT on April 30, 2013, 04:40:59 pm
msr:  There is no way you're putting on weight with that spartan diet and regular exercise.  I don't believe it.  It's much more likely your caliper measuring isn't that good yet...
Title: Re: My training and diet for body fat loss
Post by: msr1981 on April 30, 2013, 06:16:46 pm
I look smaller, especially my arms.

Today I've been feeling depressed/very lonely. I had an ice cream, which I threw up, and a milky bar which I threw up as well. I guess yesterday's experience has left me feeling dejected.
Title: Re: My training and diet for body fat loss
Post by: PeakT on April 30, 2013, 06:42:29 pm
I look smaller, especially my arms.

Today I've been feeling depressed/very lonely. I had an ice cream, which I threw up, and a milky bar which I threw up as well. I guess yesterday's experience has left me feeling dejected.

Hang in there!  When you cut calories, its very easy for your mood to go south.  So relax and realize it's just part of dropping those pounds quickly.  And, again, you have got to be losing weight on that diet unless your portions are very big.

I still go back to something:  I don't think you're going to the right places for help. 

Again, I'm not a fan of SSRI's but you gave up after trying just one of them.  And Priligy you have not even talked to anyone about.  Start digging; going to docs; asking knowledgeable people online.

Maybe I'm missing something, but I don't see you finding people who have worked with these sorts of issues before. 

The money you spent on prostitutes, etc. could have been much better spent.

And I'm not trying to beat you up, because you're doing a lot of great things by losing weight and exercising.  That's something to be proud of.  But you need to find people who will WORK FOR YOU.  Experts spend year studying their subjects and have logged lots of hours with clients.  Put them to task.  Find out if they know what they are talking about. 
Title: Re: My training and diet for body fat loss
Post by: JackAndy on April 30, 2013, 07:33:58 pm
You should listen to PeakT. Everything he said is good advice.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 02, 2013, 04:16:38 pm
Last two days diet have been poor. I haven't been junking, just that I didn't eat regularly.

Anyway, workout for 2nd May 2013

Shoulders

Standing overhead press - 6kgs/15reps, 8kgs/10, 10kgs/10, 10kgs/9

Lateral Raises - 6kgs/8reps, 8kgs/8reps, 8kgs/5reps + 6kgs/6reps

I found 8kgs to be tough for me.

Upright Row - 3.75kgs/8 reps times 2. 3.75kgs/7reps. This exercise was done using an Olympic Bar.

Arms

superset bench dips with standing dummbell curl

Bench dip - 25,20 and 19. No added weight. I may try to add a small plate the next time I try this exercise.

Standing Dumbbell curl - 10kgs/10reps, 12.5kgs/3reps + 10 kgs/7 reps. 10kgs/8reps

I found 12.5 kgs to be very tough. Had to drop back down to 10kgs

Tricep pushdowns on cable machine - 17.5/10reps, 20/7reps, 20/5reps + 17.5/5reps

Incline Bicep Curl - 6kgs/10reps times 2. 8kgs/6 reps.

I was suppose to do hammer curls but cocked up.

Reverse curls using an e-z bar - 2.5kgs/10reps, 3.75kgs/10 reps

11 minutes of interval fast paced walking on treadmill
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 07, 2013, 02:30:45 pm
Chest and back workout on Monday 6th May

Incline Dumbbell Bench Press - 6kgs/20reps, 10kgs/10reps, 12.5/10reps, 16kgs/10reps
I felt strong doing this exercise.

Dumbbell Bench Press - 16kgs/8reps, 16kgs/7reps, 16kgs/6reps + 14kgs/3reps
I felt tired from the second set onwards. Don't know what happened.

Dumbbell Flyes - 10kgs/10reps times 2, 12.5kgs/5reps +10kgs/6reps
I found the 12.5kgs to be a struggle. 10kgs seems comfortable but 12.5kgs is something I have to work towards.

Lat Pulldowns - 40kg/8reps times 2. 40kgs/8reps

Seated Cable Row - weight 4/8reps times 2. weight 5/5reps plus weight 4/5reps.
Felt tired on the last set.

Hyper extension - 15reps, 10reps and 12 reps with no added weight.
Struggled from second set onwards

10 Minutes Cardio on treadmill. Every 30 seconds I increased by speed by 0.2; I started from 6kph and finished on 8.5kph walking. 8kph onwards was a real struggle.

Legs workout on Tuesday 7th May

Squats on machine - 20kgs/15reps times 2.  82.5 kgs/6reps, 80kgs/8reps, 80kgs/6reps, 80kgs/7reps
I felt completely drained and fatigued after my first set using 82.5 kgs. Don't know what happened to my energy.

Stiff leg deadlift on bar - 20kgs/8reps, 22.5kgs/2reps 20kgs/8reps, 20kgs/7reps, 20kgs/6reps
Same as above with regards to my energy levels. Also my grip was slipping a lot.

Leg extension - 30kgs/8 times 2. 35kgs/8reps.
I started to feel the burn from rep 5 onwards.

Leg curl - I originally tried standing leg curl and I couldn't do anything so I moved to leg curl.
              I had no energy to carry out this exercise so I gave up.

Standing calf raises - weight8/12 reps times 3

No cardio because I was badly sweating and had no energy at all. First time I felt like this in the gym.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 11, 2013, 07:42:14 pm
I haven't been feeling myself over the last three days and I've just been at home being all alone with my laptop.

I went to the gym today and did the following:

Shoulders

Standing overhead press - 6kgs/20reps, 10kgs/10reps, 10kgs/8reps, 10kgs/7reps, 10kgs/6reps
I felt that the weight may have been a bit heavy for me but I couldn't find 8kg dumbbell.

Lateral Raises - 6kgs/10reps times 3
I wanted to try 8kgs but I couldn't find it. I knew 10kgs would be too heavy for me.

Dumbbell upright row - 6kgs/10reps, 10kgs/10reps times 2

Arms

Bench dips superset with d/b standing bicep curl

Bench dips with no weight - 30, 25, 20

D/b standing bicep curl - 10kgs/10reps times 3
I had to dig deep to reach 10 reps for the last two sets.

Tricep Pushdown - 20kgs/10reps, 20kgs/7reps, 20kgs/5 + 17.5kgs/4reps

D/b incline hammer curls - 10kgs/10reps, 10kgs/6reps, 6kgs/10reps
someone at the gym was watching the way I was doing this exercise and he told me that I relax at the top, which is wrong, because you need to maintain the tension on the muscle.

Reverse curl on e-z bar - 5kgs/7reps, 5kgs/6reps, 3.75kgs/7reps, 3.75kgs/6reps

I'm going to go back to whole body routine from Monday. I feel as though I have stagnated.

Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 11, 2013, 07:48:28 pm
I found a weighing slip from 28th October 2012 and it had the following information:

weight - 13st 8 .7lbs/86.5kgs
bodyfat % - 27.8
lean mass - 9st 11.7lbs/62.5kgs
fat mass - 3st 10.9lbs/24.0kgs
age 31

When I weighed myself on 22nd April 2013, my lean mass was 9st 1.8 lbs and bodyfat was 26.3%.

How comes my lean mass is lighter?
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 11, 2013, 08:18:34 pm
I found a weighing slip from 28th October 2012 and it had the following information:

weight - 13st 8 .7lbs/86.5kgs
bodyfat % - 27.8
lean mass - 9st 11.7lbs/62.5kgs
fat mass - 3st 10.9lbs/24.0kgs
age 31

When I weighed myself on 22nd April 2013, my lean mass was 9st 1.8 lbs and bodyfat was 26.3%.

How comes my lean mass is lighter?

I don't think those measurements you are doing are that accurate.  Don't know if you remember, but you really have to get a decent measurement using one of the better techniques.  Even those are fraught with interpretative issues.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 13, 2013, 07:13:03 pm
I have changed my program today and have gone back to whole body workout. This is what I did today:

Monday 13th May 2013

Incline leg press - No weight/15reps, 50kgs/12reps, 95kgs/10reps, 135kgs/8reps, 135kgs/8reps
I felt as though I've lost a bit of strength because the last time I used this machine I was doing 160kgs.

Stiff legged deadlift - 20kgs/8reps times 3
I've noticed that my grip is very weak and I had problems holding the bar because it was slipping all the time. I added up using my left hand holding the bar using underhand grip and the right hand as normal.

Standing calf raises - weight9/15 reps, 9/12 reps

Lat Pulldowns - 40kgs/8reps times 3
Struggled on the last set.

Seated cable row = weight 4/8 times 3
Struggled from the second set.

D/b bench press - 14kgs/10reps, 16kgs/10reps, 16kgs/9reps
Struggled on the last set

D/b flyes - 10kgs/10reps times 3

Standing overhead press - 10kgs/8reps, 10kgs/8reps
I felt that the weight was a bit too heavy so I'll drop it to 8kgs on Wednesday

D/b upright row - 10kgs/12reps

Superset Tricep pushdowns with d/b bicep curl

Tricep pushdowns - 17.5kgs/10reps, 20kgs/8 times 2

D/b bicep curl 10kgs/10reps times 3

I didn't do any cardio because I ran out of time. I spent a bit of time messing about on legs and putting the weights away.

Please let me know what you think of this program.
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 13, 2013, 07:25:04 pm
Great work...
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 14, 2013, 08:33:10 am
My diet for 13th may 2013

0800 - 5 eggs(1yolk) with 30g oats mixed with water. 1 cup of green tea

10.30 - 30g oats with 1 table spoon of skimmed milk powder and hot water

12.00 - training

1300 - 0.5 scoop of whey protein mixed in water. Protein powder finished

1410 - can of tuna with 200g broccoli

1600 - 1 cod fillet from oven

1830 - 200g cottage cheese

20.45 - 200g cottage cheese

2300 - bed
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 14, 2013, 04:05:55 pm
My diet for 13th may 2013

0800 - 5 eggs(1yolk) with 30g oats mixed with water. 1 cup of green tea

10.30 - 30g oats with 1 table spoon of skimmed milk powder and hot water

12.00 - training

1300 - 0.5 scoop of whey protein mixed in water. Protein powder finished

1410 - can of tuna with 200g broccoli

1600 - 1 cod fillet from oven

1830 - 200g cottage cheese

20.45 - 200g cottage cheese

2300 - bed

Did you read RayM's comments on the other thread?  RayM and others had some great tips for you:

https://www.peaktestosterone.com/forum/index.php?topic=1400.0
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 14, 2013, 04:41:09 pm
I read the comments and it mentions getting proteins from lean meats and carbs from vegetables. The diet that I am on is making me hungry every 90 minutes when I don't touch carbs at all. This low carb diet is very tough!

I will weight myself on the 17th May and will update you with the results.

My mental state is starting to play up but I'm still have my motivation.
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 14, 2013, 05:21:54 pm
I read the comments and it mentions getting proteins from lean meats and carbs from vegetables. The diet that I am on is making me hungry every 90 minutes when I don't touch carbs at all. This low carb diet is very tough!

I will weight myself on the 17th May and will update you with the results.

My mental state is starting to play up but I'm still have my motivation.

K.  Let us know.  I just thought maybe you missed that thread since I split it out...
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 14, 2013, 07:31:16 pm
I'm eating more Spinach and Broccoli. Going to add Strawberries and Blueberries to my Cottage Cheese.
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 14, 2013, 07:45:04 pm
I'm eating more Spinach and Broccoli. Going to add Strawberries and Blueberries to my Cottage Cheese.

Nice.  You're gonna live to be 140...
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 14, 2013, 10:11:26 pm
Diet for Tuesday 14th May 2013

0900 - 3 eggs (including yolk) with oats in water. 1 green tea and vitamin c tablet

12.30 - can of tuna with 100g spinach

1410 - bodyweight workout (Insanity)

1530 - small potato with 200g Cottage Cheese

1830 - 200g Quorn pieces with 200g Broccoli and 1 vitamin c tablet

2230 - 200g Cottage Cheese with 1 cup of green tea
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 15, 2013, 02:07:06 am
Diet for Tuesday 14th May 2013

0900 - 3 eggs (including yolk) with oats in water. 1 green tea and vitamin c tablet

12.30 - can of tuna with 100g spinach

1410 - bodyweight workout (Insanity)

1530 - small potato with 200g Cottage Cheese

1830 - 200g Quorn pieces with 200g Broccoli and 1 vitamin c tablet

2230 - 200g Cottage Cheese with 1 cup of green tea

Watch out for the canned tuna.  Not only is it likely full of testosterone-lowering mercury, but they line the can with a nasty xenoestrogen (bisphenol-a) just to make up for it. 
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 16, 2013, 07:00:10 am
Diet for 15th May 2013

0900 - 50g oats with one tablespoon of skimmed milk in water, one cup of green tea and one vitamin c tablet

1100 - 300g of cottage cheese with half a can of red kidney beans

1300 - training

1410 - whey protein drink

1510 - a can of wild red salmon with 100g of spinach leaves. One cup of green tea

1850 - 200g quorn pieces with 1 tablespoon of red kidney beans

2215 - bed

I was suppose to have cottage cheese before bed but fell asleep. This keeps happening to me all the time.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 16, 2013, 07:40:26 am


Wednesday 15th May 2013

Incline leg press - 20kgs/20reps, 60kgs/12reps, 105kgs/8reps, 130kgs/8reps, 140kgs/8reps

Stiff legged deadlift - 20kgs/10reps, 22.5kgs/8reps, 22.5kgs/6kgs
I had problems holding the bar again because of having a weak grip. I can lift more but my hand strength is letting me down

Standing calf raises - weight10/15 reps times 2

Seated cable row - weight 4/8 times 2, weight 5/4reps + 4/4
I did this exercise first because someone else was using the lat pull

Lat pull downs - 40kgs/ 1 rep + 35kgs/10 reps, 40/8, 40/7
I struggled a lot with this exercise. Don't know what happened.

D/b bench press - 17.5kgs/8reps times 3

D/b flyes - 12.5kgs/8, 12.5kgs/7, 12.5kgs/7
I struggled a lot from the second set. Will work on this on Friday.

Standing overhead press - 8kgs/8reps times 2, 8/ 7
I struggled with this exercise.

Dumbbell upright row - 12.5kgs/8reps, 12.5kgs/6reps. 10 reps/8 reps
The weight was too heavy for me.

Superset Tricep pushdowns with d/b bicep curl

Tricep pushdowns - 20kgs/10reps, 20kgs/8 times, 20kgs/ 7
I'm concerned about my technique for this exercise and will investigate further.

D/b bicep curl 10kgs/10reps twice, 10/7
Really struggled on the last set. I usually complete 3 sets of 10
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 17, 2013, 01:28:48 pm
I weighed myself today using the same weighing machine and here are the results:

Height - 168cm
Weight - 12st 3.9lb/78.0kgs
Body fat% - 24.7%
Lean mass - 9st 3.6lb/58.8kgs
Fat mass - 3st 0.3lb/19.2kgs
Age 32

I was a bit disappointed with the fact that I've lost 1 pound in nearly 4 weeks, last weighing was on the 22nd April.

On the positive side, my bodyfat percentage is lower compared with my previous reading, which was 26.1%. Also my lean mass has gone up by 1.8lbs. Fat mass has gone down by 2.6lbs.

I've been strict with my diet and had cut down on my Carbs, except when I'm working I buy myself a mcdonalds big breakfast without the sausage and the drink. The diet that I'm on is not easy to sustain and I was hoping my weight would have dropped below 12st. I did mention that my progress felt some kind of stagnation.

Anyway, onwards and upwards.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 17, 2013, 02:53:20 pm
Friday 17th May 2013

Incline leg press - 40kgs/15reps, 60kgs/12reps, 130kgs/8reps, 145kgs/8reps, 150kgs/8reps

Stiff legged deadlift - 22.5kgs/8reps times 3

Standing calf raises - weight10/15 reps times 2

Lat pull downs - 45kgs/ 8 rep, 40kgs/8 reps, 40kgs/6
I felt that my technique on the first set was a bit poor so I dropped the weight.

Seated cable row - weight 4/8 times 2, weight 4/6reps
I struggled badly on the last set.

D/b bench press - 17.5kgs/8reps times 2, 17.5kgs/6reps
Struggled on the last set.

D/b flyes - 12kgs/8, 12kgs/7, 12kgs/7
I wanted to drop the weight to 10kgs but couldn't find the dummbell.

Dumbbell upright row - 12kgs/10reps times 2

Standing overhead press - 8kgs/10reps times 2

Superset Tricep pushdowns with d/b bicep curl

Tricep pushdowns - 20kgs/8reps, 20kgs/6reps, 17.5kgs/10
I had no one to look at my technique.

D/b bicep curl 12kgs/8reps, 12kgs/6reps, 12kgs/5reps + 8kgs/4reps
The weight was a bit heavy for me but couldn't drop down to 10kgs because I couldn't find the weight.

13 minutes interval cardio on the treadmill - 100 calories burnt.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 17, 2013, 03:05:28 pm
Diet for 16th May 2013

0900 - 50g oats with 1 tablespoon of skimmed milk powder. All mixed in cold water. 1 cup of Green tea and 1 Vitamin c tablet.

1200 - 5eggs (1 yolk) with 50g quorn pieces

1530 - 300g Cottage cheese with 25g oats.

1900 - 200g quorn pieces with 100g spinach leaves.

22.30 - bed

If there's anything that can be improved please let me know. This includes training regime and diet.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 17, 2013, 05:26:45 pm
https://plus.google.com/photos/100204399522114941699/albums/posts
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 17, 2013, 06:03:03 pm

If there's anything that can be improved please let me know. This includes training regime and diet.

Again, I'd take a (good) multivitamin as you're pretty shy on nutrients probably.  But you should be dropping weight very significantly.

I'd add in omega-3's - should help your mood - and vitamin d (which should help with energy levels).
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 17, 2013, 08:24:21 pm
I thought my weight would drop off but I've only lost 1 pound in nearly 4 weeks. Obviously disappointed because the very low carb diet isn't easy.
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 17, 2013, 09:27:42 pm
I thought my weight would drop off but I've only lost 1 pound in nearly 4 weeks. Obviously disappointed because the very low carb diet isn't easy.

Are you taking measurements?  You should measure your waist and navel at a minimum. 

Here's why:  with the weight lifting you may be putting on some muscle while losing just a little bit of weight.  It's possible, especially with young guys like yourself.

Or you may need to do a little calorie counting and weighing and see if you are really consuming more calories than you think?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 17, 2013, 09:42:38 pm
I will measure myself tomorrow and post the results on here.

I'm going to look at my diet in detail and see where i've gone wrong.
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 18, 2013, 04:45:44 am
I will measure myself tomorrow and post the results on here.

I'm going to look at my diet in detail and see where i've gone wrong.

How do you know it's gone that wrong?  Maybe you've 3 pounds and put on 1.4 pounds of muscle?

Also, if you're measuring yourself once/week or so, water loss/retention can be a couple of pounds easily. 
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 20, 2013, 09:22:25 pm
I'm not too concerned about the weight, just that the diet I'm on I thought my weight would have been below 12st. Positive note is that my bodyfat percentage is lower than before.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 20, 2013, 09:35:26 pm
Monday 20th May 2013

Incline leg press - 40kgs/15reps, 80kgs/12reps, 140kgs/8reps, 160kgs/8reps, 160kgs/6reps, 160kgs/5reps
I struggled on 160kgs. I can do 8 and could have done it twice but didn't have anyone to watch me, incase I couldn't push the weight all the way back.

Stiff legged deadlift - 22.5kgs/8reps, 23.75kgs/8reps times 3.

Dumbbell bench press - 17.5kgs/8 times 2, 17.5 kgs/7

Dumbbell flyes - 12kgs/8 times 3
I struggle on the last set.

Lat pull downs - 40kgs/8, 40kgs/10, 40kgs/8reps
Someone was watching me doing this exercise and they told me that I was holding the bar too wide. He told me to hold the bar where the bend is. I did this from the second set.

seated cable row - 4/8 times 2, 4/6
I had no energy left.

D/b bench press - 17.5kgs/8reps times 3

Standing overhead press - 8kgs/10reps times 2

Dumbbell upright row - 12kgs/8reps times 2

Superset Tricep pushdowns with d/b bicep curl

Tricep pushdowns - 20kgs/8reps, 20kgs/8reps, 20kgs/ 6
I'm concerned about my technique for this exercise and will investigate further.

D/b bicep curl 12kgs/8reps twice, 12kgs/6reps, 12kgs/4reps +10kgs/4reps
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 20, 2013, 09:37:45 pm

Tricep pushdowns - 20kgs/8reps, 20kgs/8reps, 20kgs/ 6
I'm concerned about my technique for this exercise and will investigate further.



Don't go too high (toward your face off the ground) or it puts a lot of stress on the elbow ligaments...
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 20, 2013, 09:41:04 pm
Diet for Monday 20th May 2013

0630 - 100g oats with 1 sccop of whey protein, mixed together in cold water. 1 cup of Black Coffee.

0800 - training

0900 - 1 scoop of whey protein in water

1015 - 100g black eye beans with 5 eggs (3 whites)

1400 - Quorn pieces with spinach

1730 - Quorn pieces with tofu

2000 - 200g cottage cheese with strawberries

2300 - 1 scoop of whey protein with water
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 20, 2013, 09:54:30 pm
Sunday 19th May 2013

0500 - 50g oats with 1 scoop of whey protein in water

0800 - mcdonalds big breakfast without drink and sausage. 1 green tea

1130 - 200g cottage cheese with blueberries

1400 - 1 can of diet coke

1630 - 200g cottage cheese with strawberries

2030 - spinach with quorn pieces and 1 slice of chocolate cake.
I know I cock up with the cake.
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 20, 2013, 10:46:24 pm

I know I cock up with the cake.

I'm thinking that's a typo?  ;D
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 21, 2013, 02:55:40 pm
Body measurements as of 21st May 2013:

Neck - 15.5 inches (measured at the bottom of the neck). Previous measurement was 16 inches

Chest - 39 inches (measured at the widest part which was at the top). No change from previous measurement.

Arms - 14 inches left, 14 inches right. No change from previous measurement.

Belly - 38 inches (measured just below the navel). Previous measurement was 39 inches

Hips - I had trouble measuring this because one person says measure from the widest part of your glutes and some say at the hip bone.

Hip bone measurements - 37.5 inches. This was taken from the top of the bone, which was very hard to find because of the fat. Previous measurement was 39inches.

Mid point of the glutes - 39 inches. Previous measurement was 39.5 inches

Penis - waste of time measuring because I know I'm small.

Thighs - 22 inches both left and right. Very little fat. Previous measurement was 23 inches

Calves - 14 inches both left and right. No definition. Very little fat. Previous measurement was 14.5 inches

I'm concerned about the size of my neck; I already have a female neck and my face is very small and youthful. People think I'm 21 ;(. I can feel the spine more when i bend my neck and I'm concerned by this.

I'm doing 30 minutes of Skipping on an empty stomach - well I do have 1 cup of black coffee. This is on my rest days. After 30 minutes my whole t shirt is soaked with sweat, along with my underpants. I have no idea how many calories I burn. I don't skip continuous for 30 minutes because I do a lot of funky moves. I'm having problems doing the double overs. This was where you double your skip on one jump.

Anyway, that's the latest. One more thing, I'm becoming more hungry for sex and I've been bashing the bishop. I don't know how to stop this!

Title: Re: My training and diet for body fat loss
Post by: PeakT on May 21, 2013, 03:46:02 pm

Anyway, that's the latest. One more thing, I'm becoming more hungry for sex and I've been bashing the bishop. I don't know how to stop this!

Again, I don't think you're getting help from the right people.

Many of the pharmaceuticals will work.  I'm not saying that's the best way to go.  But look at Worldly Patriot's comment here:

https://www.peaktestosterone.com/forum/index.php?topic=319.0 (delayed orgasm)

Sam posted a similar comment.

And finally look at Ken's comment here:

https://www.peaktestosterone.com/forum/index.php?topic=1439.0

""Then 3 months later at the end of summer 2012 symptoms started to creep up again.  I had a few rather stressful family events, and they might have contributed to the picture.  First I started to notice that penis became ‘numb’ – according to Morgentaler, one of the low T symptoms.  Then GRADUALLY I lost libido, and also gradually I lost orgasmic sensation.  I could maintain erection, have sex, but ejaculation did not result in orgasm.  Plus on the top of that I started to experience premature ejaculation.  The intercourse was under 1 minute – and this is it.  I had no control over it.  I waited until November 2012 and finally decided to go to urologist again.  He measured T – came back at 122.  So I decided to proceed with the T replacement therapy.""





Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 24, 2013, 01:04:05 pm
Diet for Wednesday 22nd May 2013

0700 - 80g oats with whey protein in water. One Black Coffee

0830 - Training

0940 - 1 sccop of whey protein with water

1050 - Can of Tuna with Spinach leaves

1400 - 200g cottage cheese with strawberries

1800 - Frozen cod with Broccoli
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 24, 2013, 01:07:28 pm
Diet for Thursday 23rd May 2013

0820 - Black coffee

0830 - 30 minutes of Skipping in the garden with abs circuit workout

0930 - 50g oats with whey protein in water

1200 - 200g cottage cheese with Strawberries

1530 - 4 eggs (2 of them whites) with half a can of red kidney beans

1930 - quorn pieces with Spinach leaves

2330 - whey protein in water
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 24, 2013, 01:14:24 pm
Wednesday 22nd May 2013

Incline leg press - 60kgs/15reps, 100kgs/12reps, 140kgs/8reps, 160kgs/8reps, 160kgs/6reps, 160kgs/6reps

Stiff legged deadlift - 25kgs/8reps, 25kgs/8reps, 25kgs/6reps and 25kgs/7 reps
Ran out of energy.

Standing calf raises - weight 10/15 reps times 2

Dumbbell bench press - 17.5kgs/8 times 3

Dumbbell flyes - 12kgs/8 times 2, 12kgs/7
I struggle on the last set.

seated cable row - 4/8 times 3

Standing overhead press - 10kgs/9reps times 2

Dumbbell upright row - 12kgs/9reps times 2

Superset Tricep pushdowns with d/b bicep curl

Tricep pushdowns - 20kgs/8reps times 3
Still concerned about my technique for this exercise. I have no one to record me to check myself out.

D/b bicep curl 12kgs/8reps, 12kgs/6reps, 12kgs/6reps +10kgs/5reps

Lat pulldowns - 40kgs/8 times 3
I wanted to this exercise earlier but someone was occupying the machine so I didn't want to waste any time.

Cardio - 10 mins interval on treadmill. 1 minute cruising/2minutes jogging quite fast.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 24, 2013, 01:25:08 pm
Friday 24th May 2013

Incline leg press - 20kgs/15reps, 20kgs/15reps, 125kgs/10 times 3. 125kgs/8reps.
I wanted to push myself as usual but decided to reduce the weight today. I was feeling some kind of pain on my left knee and was getting mild sharp pain while working home from the gym yesterday. I took this as a sign to reduce the weight.

Stiff legged deadlift - 25kgs/8reps, 26.25kgs/8reps

Standing calf raises - weight bar 10/15 times 2

Dumbbell bench press - 18kgs/8 times 3
I couldn't find the usual weight that I've used over the week and took a chance on a heavier weight. The last set was tough.

Dumbbell flyes - 14kgs/8reps times 2, 14kgs/6reps
I couldn't find 12kgs dumbbell and decided to take a change on 14kgs. I'm a bit concerned with my technique and this will require more investigation. This goes for the stiff leg deadlift because I was told that there's suppose to be a little bend to your knees as your rolling the bar down but now I've been told to keep my leg as straight as possible, which I've been doing, and make your bum stick out.


Lat pull downs - 40kgs/8 times 3

seated cable row - 4/8 times 3
I tried weight bar 5 and it was very heavy for me so I had to go back to weight 4.

Standing overhead press - 10kgs/10reps times 2

Dumbbell upright row - 10kgs/10reps times 2
I couldn't find 12 kgs dumbbell and I tried 14kgs and this was way too heavy for me. Dropped to 10kgs.

Superset Tricep pushdowns with d/b bicep curl

Tricep pushdowns - 20kgs/8reps times 3

D/b bicep curl 10kgs/10 times 3
I couldn't find 12kgs dumbbell so I dropped to 10kgs.
Title: Re: My training and diet for body fat loss
Post by: PeakT on May 24, 2013, 02:44:07 pm

I couldn't find 12kgs dumbbell so I dropped to 10kgs.

No biggee.  Just do a couple more reps, eh?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 25, 2013, 09:35:18 pm
Diet for Saturday 25th May 2013

0730 - a cup of Black coffee

0740 - Skipping

0845 - 60g oats with 1 scoop of whey protein mixed with water

1045 - 200g cottage cheese with blueberries

1330 - 2 frozen cod (didn't eat the batter) with 2 tablespoons of red kidney beans

1630 - 2 teaspoons of organic natural peanut butter with strawberries

1900 - 300g quorn pieces with broccoli

2215 - 200g cottage cheese

Title: Re: My training and diet for body fat loss
Post by: msr1981 on May 25, 2013, 09:57:52 pm
Diet for Friday 24th May 2013

0700 - 80g oats with 1 scoop of whey protein mixed with water

0830 - Training

0940 - 1 sccop of whey protein mixed with water (after training)

1045 - can of tuna with broccoli

1445 - 200g cottage cheese with blueberries

1800 - soya meat balls with 1 tablespoon of rice

2130 - 200g cottage cheese

Title: Re: My training and diet for body fat loss
Post by: JackAndy on May 26, 2013, 07:51:51 am
Hey MSR, I was reading in the Science of Sexual Medicine about treating premature ejaculation with SSRI's. They were treating men who experienced ejaculation right before or upon entering the vagina. They didn't mention any other kinds of sex however.
Title: Re: My training and diet for body fat loss
Post by: bergertime on May 28, 2013, 02:45:55 am
Yes SSRI's can have a huge impact on getting off. 
Title: Re: My training and diet for body fat loss
Post by: JackAndy on May 28, 2013, 03:14:23 am
Yes SSRI's can have a huge impact on getting off.

That's their main side effect so if you can turn that into a benefit, I'd just start taking an SSRI right away!
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 03, 2013, 12:31:28 pm
Tuesday 28th May 2013 workout

Incline leg press - 20kgs/20reps, 20kgs/15reps, 120kgs/10 times 3, 140kgs/10reps, 165kgs/8reps, 165kgs/6reps and 165kgs/4reps
165kgs was a bit tough for me but I managed to give it a go. I probably have to drop down the weight.

Stiff legged deadlift - 27.5kgs/8reps times 3

Standing calf raises - weight bar 10/20 , 11/15

Dumbbell bench press - 18kgs/8 times 3

Dumbbell flyes - 14kgs/8reps times 2, 14kgs/6reps

Lat pull downs - 45kgs/8 times 2, 45kgs/5
Ran out of energy

seated cable row - 5/8,5/7 and 5/6
I did this exercise before the lat pulldowns.

Standing overhead press - 12kgs/10reps, 12kgs/4 +10kgs/6
12kgs is too heavy for at the moment.

Dumbbell upright row - 12kgs/10reps, 12kgs/9reps

Superset Tricep pushdowns with d/b bicep curl

Tricep pushdowns - 22.5kgs/8reps times 3

D/b bicep curl 12kgs/8 times 3

I felt stronger in this session. Don't know why but it was nice to see some progress.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 03, 2013, 12:46:48 pm
Monday 3rd June 2013 workout

Squats - bar/15reps times 2. 40kgs/0. 20kgs/10, 25kgs/10, 30kgs/10, 35kgs/6, 35kgs/7

I was suppose to continue with the Incline leg press but someone else was using it. I was shocked with my performance today because I have lifted 45kgs before and today I couldn't do 40kgs. I have no idea why I felt weak. I'm suspecting that doing the Incline leg press has been giving me false sense of confidence because I have pushed 165kgs each side. Very disappointing!

Stiff legged deadlift - 25kgs/10reps, 30kgs/8reps times 2, 30kgs/6

My hands are starting to look messed up with the build up of callous. I ran out of energy and my grip was letting me down on the last set.

Standing calf raises - weight bar 11/12 times 3

I don't know whether I am using the full range of movement when pushing up with the ball off my feet.

Dumbbell bench press - 20kgs/8 times 2, 20kgs 5

I really struggled to reach 8 reps on the second set. This is probably telling me that the weight is too heavy for me. Again, I felt really tired.

Dumbbell flyes - 14kgs/2reps, 12kgs/10reps times 2, 12kgs/8reps
I felt pretty weak today and I had no choice but to drop the weight.

Lat pull downs - 45kgs/10, 45/8. 45/6

seated cable row - 5/6, 5/7 and 5/6

Superset Tricep pushdowns with d/b bicep curl

Tricep pushdowns - 22.5kgs/8reps, 22.5kgs/6reps, 20kgs/10reps

D/b bicep curl 12kgs/10 times 2, 12/8

NO SHOULDER WORKOUT BECAUSE MY RIGHT SHOULDER WAS HURTING. THIS COULD EITHER BE DUE TO THE WAY I SLEPT OR TOO MUCH MASTURBATION.

10 mins interval cardio on the treadmill.

This was the first time I trained since Tuesday 28th May. I didn't eat proper food on Friday and Saturday. Feel a bit disappointed with my squats though.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 03, 2013, 12:54:23 pm
Diet for Sunday 2nd June 2013

0930 - Black Coffee

0945 - 50g Oats with one scoop of whey protein mixed with water.

1130 - 2 teaspoon of organic peanut butter with Pak Choy(Raw)

1400 - Spinach leaves with Tofu and Pak Choy

1700 - 200 grams cottage cheese with Blueberries

1945 - Pistachio nuts (50g)

Went to bed at around 2300. Was suppose to have a protein shake but fell asleep.

Saturday I was having ice cream because it was hot. Also had Tofu.

Friday I didn't eat much but had a mixed seafood fired rice takeaway at work.
Title: Re: My training and diet for body fat loss
Post by: walterwhite on June 03, 2013, 03:52:20 pm

1130 - 2 teaspoon of organic peanut butter with Pak Choy(Raw)
.

I thought saturated fat was something worth avoiding?

I like this peanut butter to avoid tranfats and saturated fat
http://www.bellplantation.com/nutrition
Chocolate PB2 Powdered Peanut Butter
Ingredients:

Roasted peanuts, cocoa powder, sugar, salt.
Serving size: 2 Tablespoons (12 grams)
Servings per container: 15
Calories: 45
Calories from fat: 10
Value and % Daily Value*

    Total fat 1 g 1.5%
    Saturated fat 0 g 0%
    Trans fat
    Cholesterol
    Sodium 70 mg 3%
    Total carbohydrate 6 g 2%
    Dietary fiber 1 g 4%
    Sugars 3 g
    Protein 4 g
    Vitamin A <1%
    Vitamin C 0%
    Calcium <1%
    Iron 2%
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 04, 2013, 12:21:05 pm
Hi Walterwhite, the peanut butter I've been having doesn't have much saturated fats.

http://www.mysupermarket.co.uk/asda-compare-prices/jam_and_spreads/whole_earth_organic_crunchy_peanut_butter_no_added_sugar_340g.html
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 04, 2013, 12:27:26 pm
Diet for Monday 3rd June 2013

0700 - 80g oats with 1 scoop of whey protein mixed in water. 1 black coffee.

0800 - 0915 - Training with 10 minutes interval cardio after workout

0920 - 1 scoop of whey protein mixed in water

1030 - can of tuna with spinach leaves and 1 tablespoon of baked beans

1400 - Soya Chunks

1800 - cottage cheese with raspberries

2030 - 2 teaspoon of organic peanut butter

2300 - 1 scoop of whey protein with water

Title: Re: My training and diet for body fat loss
Post by: walterwhite on June 04, 2013, 01:09:20 pm
Hi Walterwhite, the peanut butter I've been having doesn't have much saturated fats.

http://www.mysupermarket.co.uk/asda-compare-prices/jam_and_spreads/whole_earth_organic_crunchy_peanut_butter_no_added_sugar_340g.html

I clicked your link, so maybe I was directed somewhere else besides the peanut butter you eat?  You could just tell me, but nonetheless, I clicked and read the nutrition of your peanut butter

at any rate, a jar of your peanut butter has saturated fat totaling  30grams,total fat 171grams
my peanut butter has 0 saturated fat and total fat of 15grams


a diet is about context, but no matter how I look at it, that's a ton of fat.
so I dont agree with your statement saying that it's not a lot of fat. 
 
Whole Earth Organic Crunchy Peanut Butter No Added Sugar
Ingredients:
Roasted Peanuts* (95%), Palm Oil*, Sea Salt**, * Organically Grown, ** Approved Non-organic Ingredient.
Nutrition (the label gives the info per 100g out of a 340gram jar, so I multipled everything on the label by 3.4)
1 whole jar

2012.8kCal
Fat  171g
Saturated fat  30.6grams

I compare this to my peanut butter
http://www.bellplantation.com/nutrition
Chocolate PB2 Powdered Peanut Butter
Ingredients:

Roasted peanuts, cocoa powder, sugar, salt.

Serving size: 1 whole jar
Calories: 675
   Total fat 15 g     
Saturated fat 0 g 0%


Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 04, 2013, 01:39:23 pm
Hi Walterwhite, I can see where your coming and your right. I've been trying to find out where to buy the product and I've seen it on ebay for £10. I'm not working at the moment but will give it a shot.

My aim this year is to get a six pack.
Title: Re: My training and diet for body fat loss
Post by: walterwhite on June 04, 2013, 02:10:34 pm
Hi Walterwhite, I can see where your coming and your right. I've been trying to find out where to buy the product and I've seen it on ebay for £10. I'm not working at the moment but will give it a shot.

My aim this year is to get a six pack.

Work hard to get that 6-pack
I can buy that peanut butter for $4.40 here in the USA, Im not sure what currency  £ means? pound sterling?
butyes, the PB is not cheap, not for what it is, peanuts and butter, which arent much use to a 6pack or Following Peak's Program
http://www.peaktestosterone.com/MyProgram

I rarely get the peanut butter, also it would likely help you and us to help you if you listed what you ate and totals(calories/fat/protein) for that day.

work hard; there is no luck in getting a 6-pack
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 04, 2013, 05:41:58 pm
I've been writing what I have been eating, which is more or less the same. I will start writing the total carbs/proteins and fats to find out if there's any adjustments to be made with the diet.

Six pack is not easy to achieve. The diet that I'm on and the abs circuit that I do after skipping made me realise how hard it is to get a six pack. I've always wanted one and my main dream is to build a beautiful physique. Once I get my six pack Im going to look very skinny because I don't have much mass, plus I'll probably look like a minor.

I'm doing this to get respect from people because the majority, especially women, see me as a joke. Also, I'm hoping this will combat my Premature Ejaculation problem.
Title: Re: My training and diet for body fat loss
Post by: PeakT on June 04, 2013, 06:01:50 pm
I'm doing this to get respect from people because the majority, especially women, see me as a joke.

Every dog has his day.  Hang in there.  You're making progress...
Title: Re: My training and diet for body fat loss
Post by: walterwhite on June 04, 2013, 07:10:15 pm
I've been writing what I have been eating, which is more or less the same. I will start writing the total carbs/proteins and fats to find out if there's any adjustments to be made with the diet.
I cannot see that not helping, the more information regarding your diet. The more facts you gain the better objectivity you will use to make choices about what changes to make to reach your goal.

 
I'm doing this to get respect from people because the majority, especially women, see me as a joke. Also, I'm hoping this will combat my Premature Ejaculation problem.
I cannot offer any platitudes about reaching a goal you have set for yourself.
I can offer some facts.
 I can tell you that accomplishing any goal you set for yourself will increase your self esteem.  A person having self-confidence is sometimes a good thing, while misplaced self confidence is a bad thing, long term.
 
Every see a really fat person who is brimming with misplaced self confidence?  ie Pseudo Self-Esteem.  Why  are they proud? Is it hard to have no will power and eat whatever they see?  Are they suprised when they get stares from people around them? Why do they expect to get respect from people who exercise self-control when they can't even respect themselves enough to exert some?  When the pendulum swings back and the Pseudo Self-Esteem is shattered, you don't want to be around.

Keeping logging your progress and you'll reach your goal, if you work at it.   

Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 05, 2013, 02:56:14 pm
Diet for Tuesday 4th June 2013

0700 - cup of water on an empty stomach. After that 35 minutes of skipping, followed by abs circuit. I'm trying to do double overs but keep messing up.

0845 - 50g oats with 1 scoop of whey protein mixed in water

1030 - 5 eggs (2 yolks) with spinach leaves


1300 - soya with broccoli

1600 - 200g cottage cheese with blueberries

1800 - handful of pistachio nuts

2100 - 1 scoop of whey protein with water
Title: Re: My training and diet for body fat loss
Post by: walterwhite on June 05, 2013, 03:02:36 pm
Diet for Tuesday 4th June 2013

0700 - cup of water on an empty stomach. After that 35 minutes of skipping, followed by abs circuit. I'm trying to do double overs but keep messing up.
0845 - 50g oats with 1 scoop of whey protein mixed in water
1030 - 5 eggs (2 yolks) with spinach leaves
1300 - soya with broccoli
1600 - 200g cottage cheese with blueberries
1800 - handful of pistachio nuts
2100 - 1 scoop of whey protein with water
I thought you were going to give us totals?  or should we guess the calories you ate and you tell us higher or lower?
3,200?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 05, 2013, 03:54:28 pm
I've been reading on the internet about Eggs and I found that there's more calories making scrambled eggs than boiling them. I've been eating Scrambled Eggs since I made my comeback on 21st March 2013.

Today I have been writing down all the nutritional value of the foods that I have been eating today. Here is my diet for today so far:

0700 - 3 whole eggs (medium sized) - According to the internet, 19.2g proteins
                                                                                          Nil Carbohydates
                                                                                          13.8g fats (3.9g saturated)
                                                                                          198 calories
http://www.fatsecret.com/calories-nutrition/food/scrambled-eggs
          245g Chick Peas - 12.5g protein
                                    33g Carbohydates
                                    2.2g fats
                                    200 calories

           Teaspoon of Olive Oil - 119 calories (13.5g fat (1.9g saturated)
           
            One black coffee

0910 - Training

1020 - Post workout Whey protein with water (no carbs) - 120 calories
                                                                                 22g proteins

1130 - Can of tuna - 27g protein
                             nil carbohydrates
                             0.7g fat
                             120 calories

          Half a can of red kidney beans - 6.5g protein
                                             14.5g carbohydrates
                                             1g fats
                                             90 calories

           
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 05, 2013, 04:00:17 pm
1345 - 200g Cottage cheese - 166 calories
                                          25.4g protein
                                           6.2 carbs
                                           4.4g fats



1645 - 100g Quorn Balls - 117 calories
                             12g proteins
                               9g carbohydrates
                             2.5g fat

          Broccoli - 150g  - 36 calories
                                   4.5g proteins
                                   1.7g carbohydrates
                                   1.3g fat           


                                                     
Title: Re: My training and diet for body fat loss
Post by: walterwhite on June 05, 2013, 04:35:03 pm
1345 - 200g Cottage cheese - 166 calories
                                          25.4g protein
                                           6.2 carbs
                                           4.4g fats



1645 - 100g Quorn Balls - 117 calories
                             12g proteins
                               9g carbohydrates
                             2.5g fat

          Broccoli - 150g  - 36 calories
                                   4.5g proteins
                                   1.7g carbohydrates
                                   1.3g fat           


                                                     

why do you post here?
I thought it was to get information that might help you, so why are you posting in such a manner to make it hard to help you?
Im not going to do math and figure out what you are eating., so just give me the days totals,  IE

June 4th
total calories/total fat/total carbs/total protein

Workout was:

As for keeping track of non-starchy veggies, like broccoli, unless you are eating massive amounts, I wouldnt include those calories at all.(massive amount=2-3lbs of the stuff)

Im just telling what I'd do, and what I wont muddle through to figure out what advice to give you,  Maybe other guys want to do math and enjoy long, prolix posts, not me, I've got enough issues in my own life.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 05, 2013, 04:39:28 pm
Wednesday 5th June 2013 workout

Squats - bar/15reps, 10kgs/15, 25kgs/10, 30kgs/10, 35kgs/10, 40kgs/8, 40kgs/6

I managed to do better than on Monday. I would prefer someone to spot me so that I can go further.

Stiff legged deadlift - 30kgs/8reps times 2. 31.25kgs/8rep

Dumbbell bench press - 20kgs/8 times 2, 20kgs 7

Although I'm managing to get the 8reps, the weight does feel heavy.

Dumbbell flyes - 14kgs/6reps times 3

Lat pull downs - 45kgs/8 times 2, 45kgs/6

seated cable row - 5/8 times 2, 5/6

Standing d/b overhead press - 10kgs/10 times 2

d/b upright row - 12kgs/6, 10kgs/10
12 kgs was a bit heavy for me.

Tricep pushdowns - 22.5kgs/7reps, 20kgs/8reps times 3.

I didn't do any calves or biceps because time was running out. Also, I really want to improve my triceps to do better in bench press.

What's the best way to get rid of bingo wings arms?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 05, 2013, 04:47:01 pm
Hi walterwhite, I posted the nutrition like because I thought people could look into it. It's cool. I will add everything up now.

Total calories consumed so far = 1047

Proteins = 129.1g

Carbohydrates = 64.4g

Fats = 25.9g
Title: Re: My training and diet for body fat loss
Post by: walterwhite on June 05, 2013, 04:51:32 pm
Hi walterwhite, I posted the nutrition like because I thought people could look into it. It's cool. I will add everything up now.

Total calories consumed so far = 1047

Proteins = 129.1g

Carbohydrates = 64.4g

Fats = 25.9g
This is pretty nice way to rely information

I'd get my fat intake lower though, you are eating 233 calories of fat out of 1047 or about 22%

the goal for a Low Fat Diet is to get the content of your diet down to around 10-15 percent of total calories.  The 10 percent level has been studied by the researchers Drs. Dean Ornish and Caldwell Esselstyn,
http://www.peaktestosterone.com/What_Is_Low_Fat_Diet
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 05, 2013, 04:54:34 pm
Sorry to have made you upset earlier on Walterwhite.

The majority of the fat came from the Eggs. I had 3 whole eggs this morning. Usually I have 5 eggs - two of them yolks
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 05, 2013, 05:03:06 pm
Thank you for the link Walterwhite. I had a look at the low fat diet and it mentions you should have no more than 10% of your overall calories from fat.

Are unsaturated fats bad for fat burning?
Title: Re: My training and diet for body fat loss
Post by: walterwhite on June 05, 2013, 05:18:50 pm
Sorry to have made you upset earlier on Walterwhite.

The majority of the fat came from the Eggs. I had 3 whole eggs this morning. Usually I have 5 eggs - two of them yolks

I dont get upset from online interactions, I just explained if you wanted my help how to proceed.
Fats from eggs are still fat, I'd look at peaks site about the pros/cons of eating whole eggs and then get the nutrients that are going to help you
Hint, oatmeal is good for you, but it can still make you fat

Thank you for the link Walterwhite. I had a look at the low fat diet and it mentions you should have no more than 10% of your overall calories from fat.

Are unsaturated fats bad for fat burning?
no, fat burning happens when you eat less energy than you take in, The composition of what tissues you burn has to with lots of things, some you can't control( P ratio) and things you can control(DA agonists, diet compositon) see below:

P-ratio represents the amount of protein that is either gained (or lost) during over (or under) feeding. So a low P-ratio when dieting would mean you used very little protein and a lot of fat. A high P-ratio would mean that you used a lot of protein and very little fat. It looks like, for the most part, P-ratio is more or less the same for a given individual: they will gain about same amount of muscle when they overfeed as they lose when they diet. P-ratio can vary between individuals, of course, but for any given person, it appears to be relatively constant.
So what controls P-ratio? As depressing as this is, the majority of of the P-ratio is out of our control; it's mostly genetic. We can control maybe 15-20% of it with how we eat or train.
Supraphysiological amounts of certain compounds (supplements) and, of course, drugs, can also affect the P-ratio. Exercise is perhaps the most significant weapon we have in battling with our body and affecting P-ratio.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 05, 2013, 05:25:57 pm
Is that to do with the basel metabolic rate times your activity levels? I calculated by basal rate as 1600 calories. With activeness was 2480 calories. This is an estimate, give and take 100-200 calories either way. I calculated this by watching a video on youtube.
Title: Re: My training and diet for body fat loss
Post by: walterwhite on June 05, 2013, 05:34:49 pm
Is that to do with the basel metabolic rate times your activity levels? I calculated by basal rate as 1600 calories. With activeness was 2480 calories. This is an estimate, give and take 100-200 calories either way. I calculated this by watching a video on youtube.
I have no idea what you are talking about
did you read the posts in this thread or what are you talking about?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 05, 2013, 05:44:12 pm
The amount of calories you require to stay alive (minimum requirements).

 http://www.bodybuilding.com/fun/calorie-know-how-get-equation-right-to-get-results.htm
Title: Re: My training and diet for body fat loss
Post by: walterwhite on June 05, 2013, 06:50:36 pm
The amount of calories you require to stay alive (minimum requirements).

 http://www.bodybuilding.com/fun/calorie-know-how-get-equation-right-to-get-results.htm
I am not following what you are talking about? the P-ratio? BMR? I want to help you, but Im just missing what you are talking about? Just write your question, maybe that will help?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 05, 2013, 08:38:42 pm
bmr
Title: Re: My training and diet for body fat loss
Post by: walterwhite on June 06, 2013, 01:13:55 am
bmr

what are youasking about bmr?
so when you asked
Is that to do with the basel metabolic rate times your activity levels? I calculated by basal rate as 1600 calories. With activeness was 2480 calories. This is an estimate, give and take 100-200 calories either way. I calculated this by watching a video on youtube.
you were trying to say, "how do I figure out how many calories I burn  a day?"

is that right?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 06, 2013, 10:12:07 am
Hi Walterwhite, I meant how many calories do we need to survive without any exercise.  To be honest, I can't be bothered to ask about this again, so we'll knock this on the head. I appreciated that your trying to help me with this but we are both misunderstanding each other and its best to leave it.

Anyway, I weighed myself this morning (6th June 2013) and here are the results:

Weight 11st 13.5 lbs (76kgs). Previous weight was 12st 3.9lbs(78kgs) 17th May 2013

Body fat 23.8%. Previous was 24.7%

Lean mass weight 9st 1.8 lbs (58kgs)  Previous was 9st 3.6lbs (58.8kgs)

Fat mass  2st 11.6lbs (18 kgs)  Previous was 3st 0.3lbs (19.2kgs)

Judging from the previous weighin, I am only losing 1 pound a week. I have no idea what to do to speed things up because I don't want to be on this diet all the time. I want to move on from August.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 06, 2013, 04:48:57 pm
http://softfacebaby.wix.com/smokinsu
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 09, 2013, 12:13:05 am
Diet for Saturday 8th June 2013

0800 - 4 eggs(1 yolk) scrambled, with 20g oats with water. Carbohydrate content was 12g.

1030 - 200g cottage cheese with spinach leaves

1230 - Handful of pistachio nuts

1430 - can of red salmon (boneless) with spinach leaves

1800 - 300g quorn chicken pieces with Broccoli

0030 - 200g cottage cheese

I wasn't hungry after 1800 because I has a class of diet coke.
Title: Re: My training and diet for body fat loss
Post by: PeakT on June 09, 2013, 01:09:58 am

I wasn't hungry after 1800 because I has a class of diet coke.

Sorry to be the Excitotoxin Watchdog, but diet drinks (if they have aspartame) are packed with aspartates.  Just don't do it...

http://www.peaktestosterone.com/Testosterone_Monosodium_Glutamate_Excitoxins

Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 09, 2013, 11:16:24 pm
Diet for 9th June 2013

0900 - 1 scoop of whey protein and 50g oats, both mxed together with water. One black coffee

1100 - training

1230 - 1.5 scoop of whey protein in water

1330 - can of tuna, broccoli and 100g black eye beans.

1600 - 200g cottage cheese with strawberries

1815 - handful of almonds with spinach

2200 - 200g cottage cheese with strawberries

0030 - 1 scoop of whey protein.

Title: Re: My training and diet for body fat loss
Post by: davie12 on June 10, 2013, 05:27:36 pm

Once I get my six pack Im going to look very skinny because I don't have much mass, plus I'll probably look like a minor.

I'm doing this to get respect from people because the majority, especially women, see me as a joke. Also, I'm hoping this will combat my Premature Ejaculation problem.

What do you mean by this?
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 13, 2013, 02:43:26 am
Hi Davie12, sorry for the delay.

I meant that being short and small signifies as being weak. No one wants to be weak. I'm also very youthful which doesn't help at all. Long story short I'm not valued by the majority of the public. My working hard and trying to achieve my mission, not only will my personal value will shoot up so would my respect levels because people know that getting a six pack is very tough, especially for someone that started off with 28.3% bodyfat.

Everyone individual in this world have some kind of value. Value is what helps attracts the good and the bad. For example, if your naive and lonely you will attract users and this is what's happening to me all my life.  If your good looking, confident and know what you what in your life you will attract good people around you because of your positive vibe.

In life you should always aim to be a somebody, not a nobody, which is what I am to the public.
Title: Re: My training and diet for body fat loss
Post by: PeakT on June 13, 2013, 03:00:27 am
I understand what you are saying but  a huge percentage of the population is lonely.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 13, 2013, 03:08:00 am
I didn't eat healthy on the 10th June 2013 because I went to watch Hangover 3 in the cinema, which was crap.

Diet for 11th June 2013

0700 - 1 scoop of whey protein - 22g protein, 120 calories in water
          45 grams oats with water - 27 grams carbohydrates, 150 calories

0815 - Training

0930 - 1 scoop of whey protein - 22g protein, 120 calories in water

1030 - a can of skipjack tuna - i know 100g gave 18g proteins but can't remember 130g
          100g chick peas - 76 calories, 14g carbohydrates
          broccoli

1300 - 200g cottage cheese - 166 calories, 25g protein
          Strawberries

1600 - 2 teaspoon all natural peanut butter with spinach leaves. Don't know calorie content

2000 - 200g cottage cheese - 166 calories, 25g protein
          Strawberries

2300 - handful of Almonds with mixed vegetables (peas,carrots and green beans)

0300 - 200g cottage cheese

0700 - 1 scoop of whey protein with water.

0800 - bed

I was called up for nightshift at 0835 Tuesday. This was my first shift for the month. I had to stay awake all night and was eating just cottage cheese.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 16, 2013, 02:39:24 pm
Diet for Saturday 16th June 2013

0500 - 5 eggs (1 york) with 20g oats with water.

0800 - 200g Cottage cheese with Strawberries

1200 - 2 teaspoons of peanut butter with broccoli. I was suppose to have tuna but the place I'm working at didn't have a tin opener.

1500 - 200g Cottage cheese with strawberries

I didn't eat anything until 2030 because I had nothing else in my bag. The diet alone makes me very hungry. I was drinking water and Green tea and stayed mentally strong.

2030 - 4 quorn burgers, grilled.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 17, 2013, 12:01:02 pm
Diet for Sunday 16th June 2013

0430 - 1 scoop of whey protein with 20g oats mixed in water. One black coffee

0730 - 4 eggs (1 yolk) with 20g oats. I made the eggs without olive oil and had the oats without water. Taste wasn't good.

1030 - 200g cottage cheese with strawberries

1330 - can of tuna with Broccoli

1600 - 2 teaspoons of peanut butter. I was suppose to bring my nuts and have some mixed vegetables but forgot to bring it to work.

1800 - Due to being incredibly hungry I tried a small bar of chocolate. Fortunately, I had half because the chocolate taste didn't feel right in my mouth anymore. I threw the other half in the bin.

2000 - spinach puree with prawns.

I drank 4 cups of green tea and water throughout the day.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 18, 2013, 08:10:00 pm
Diet for Monday 17th June

0630 - 45g oats with water, adding 1 scoop of whey protein

0800 - training legs

0910 - 1.5 scoops whey protein with water

1030 - 5 eggs (1 yolk) with chopped tomato and 100g pigeon beans

1230 - 200g cottage cheese with blueberries

1600 - can of tuna with spinach purée

1830 - 1 scoop of whey protein with water

2100 - handful of pistachio nuts

0030 - 200g cottage cheese

Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 20, 2013, 08:36:44 pm
Diet for Tuesday 18th April

0900 - 1 scoop of whey protein with 45g oats, mixed in water. One black decaffinated coffee.

1020 - Training upper body

1130 - 1.5 scoops of whey protein with water

1220 - jacket potato with tuna (I know I shouldn't have had the potato but I went to a cafe after getting my blood test results)

1430 - 200g cottage cheese with blueberries

1815 - can of tuna with Pumpkin

2100 - 200g cottage cheese

0050 - handful of pistachio nuts

0430 - 200g cottage cheese
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 20, 2013, 08:40:38 pm
Diet for Wednesday 19th June

1100 - 1 scoop of whey protein with 45g oats. mixed in water

1200 - Training legs

1300 - 1.5 scoops of whey protein with water

1400 - Can of tuna with pumpkin and broccoli

1730 - 200g cottage cheese

2000 - handful of pistachio nuts

2330 - 200g cottage cheese
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 25, 2013, 09:05:50 am
Diet for Monday 24th June 2013

0800 - 1 scoop of whey protein with 45g oats in water and 1 black coffee

1100 - 2 teaspoons of natural peanut butter with 20g oats with water. 1 black coffee

1210 - training legs

1320 - 1.5 scoops of whey protein

1400 - a can of tuna with long green beans

1630 - 200g cottage cheese with blueberries

1900 - handfull of pistachio nuts

2030 - 150g quorn pieces with long green beans

2330 - 200g cottage cheese
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 25, 2013, 09:13:04 am
Diet for Sunday 23rd June 2013

0400 - handfull of Pistachio nuts (I woke up to watch the Broner v Malignaggi fight)

0530 - back to bed

1100 - woke up and had 1 black coffer and did some skipping and abs workout

1200 - 1 scoop of whey protein and 20g oats mixed with water

1430 - 4 eggs(1 yolk) with  spinach leaves

1700 - can of tuna with spinach leaves

2000 - 3 linda mccartney sausages with long green beans






Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 26, 2013, 05:01:05 pm
Diet for Tuesday 25th June 2013

0800 - 1 scoop of whey protein with 45g oats mixed in water. 1 Black Coffee

1100 - Training upper body

1230 - 1.5 scoops of whey protein in water (after training)

1400 - Can of tuna with spinach leaves

1530 - 200g cottage cheese with blueberries

1730 - 2 teaspoons of natural peanut butter with broccoli

1900 - Soya Chunks

2200 - Press ups and abs circuit

2330 - 200g Cottage Cheese.
Title: Re: My training and diet for body fat loss
Post by: werdisback on June 26, 2013, 07:07:12 pm
Looking good, in your latest pic, you look average weight. You need to eat more protein if you're going to build muscle. What is your latest waist measurement. 
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 26, 2013, 07:07:54 pm
Ive been feeling very hungry after eating cottage cheese with blueberries. Also, i noticed that my strength levels are lower than before. I had sex for the first time last friday , at the age of 32,and i came 8 times in 4 hours. Has this effected by strength levels?

The diet is making me hungry all the time.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 26, 2013, 07:10:34 pm
That picture was taken on the 4th june. I will be adding new measurements and weighing myself this friday, along with pictures.

I know that waist 34 fits me now.
Title: Re: My training and diet for body fat loss
Post by: werdisback on June 26, 2013, 07:12:54 pm
That picture was taken on the 4th june. I will be adding new measurements and weighing myself this friday, along with pictures.

I know that waist 34 fits me now.

You're in an inch or 2 or so from optimal waist measurement. For someone your height, 33-31 inches is optimal. I'd focus on bulking after reaching 32-31. Also get a test measurement.
Title: Re: My training and diet for body fat loss
Post by: davie12 on June 26, 2013, 07:14:51 pm
Ive been feeling very hungry after eating cottage cheese with blueberries. Also, i noticed that my strength levels are lower than before. I had sex for the first time last friday , at the age of 32,and i came 8 times in 4 hours. Has this effected by strength levels?

The diet is making me hungry all the time.

Usually, if you have that much semen to unload, that's a sign of a healthy testosterone level; however, you pointed out that you were on the low end of normal? Although maybe there was a lot backed up in the prostate/seminal vesicles.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 26, 2013, 07:16:22 pm
Im dieting to get a six pack. Dieting and achieving the six pack is not easy at all. Im just hanging on and staying motivated to achieve the first part of my mission. My overall goal is to pack on mass because im short and small.

Im having around 120-130g proteins
Title: Re: My training and diet for body fat loss
Post by: werdisback on June 26, 2013, 07:18:42 pm
Im dieting to get a six pack. Dieting and achieving the six pack is not easy at all. Im just hanging on and staying motivated to achieve the first part of my mission. My overall goal is to pack on mass because im short and small.

Im having around 120-130g proteins

It's not that difficult, you're at your target weight soon anyway. After that you can make a moderate bulk by progressively increasing calories.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 26, 2013, 07:18:56 pm
My testosterone level is 9 nanomol per litre. Also, my erection has shrunk by two inches. Dont know whats happening to me.
Title: Re: My training and diet for body fat loss
Post by: werdisback on June 26, 2013, 07:21:46 pm
My testosterone level is 9 nanomol per litre. Also, my erection has shrunk by two inches. Dont know whats happening to me.
Is that a lab you got when you were still overweight, or one you got today? Your testosterone should have doubled by the loss of visceral fat.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 26, 2013, 07:22:07 pm
Thats what im planning to do but im taking one step at a time. Im waiting to see what my bodyfat percentage is when i weigh myself on friday and ill take things from there.  I will all the info on here.
Title: Re: My training and diet for body fat loss
Post by: werdisback on June 26, 2013, 07:24:02 pm
Yeah don't worry about it. If your body fat was 28 and you reduced by 15, you should have a big increase.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 26, 2013, 07:27:55 pm
The blood test was done on the 6th june 2013. I got the results last tuesday. Testosterone dropped by 2.6 nanomols per litre, estrogen dropped by 50 but no one knows the unit.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 26, 2013, 07:31:02 pm
I started this journey on the 22nd march 2013. I weighed 13st3 with 28.3% bodyfat.

I think everything is in this post or should i bulk or lose weight post. My life history is on there.
Title: Re: My training and diet for body fat loss
Post by: davie12 on June 26, 2013, 07:32:23 pm
My testosterone level is 9 nanomol per litre. Also, my erection has shrunk by two inches. Dont know whats happening to me.

Your cock is definitely working if you had sex that many times in that short a time frame. Trust me, there is no loss in size as has been pointed out before. A firmer erection with more T behind translates into a larger penis...speaking from both girth and length.
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 26, 2013, 07:35:03 pm
I have to get my testosterone level up. I dont think my dieting is helping the testosterone at tge moment. Also i suffer from premature ejaculation
Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 26, 2013, 10:32:54 pm
Diet for Wednesday 26th June 2013

0800 - 1 scoop of whey protein with 45g oats with water. 1 black coffee.

1015 - Training legs and arms

1120 - 1.5 scoops of whey protein after training

1210 - can of tuna with spinach leaves and 100g chick peas

1530 - 200g cottage cheese with blueberries

1800 - 5 eggs (1 yolk) with long green beans

2245 - 200g cottage cheese with a cup of green tea



Title: Re: My training and diet for body fat loss
Post by: msr1981 on June 28, 2013, 04:26:21 pm
I posted a link on here with new pictures of myself.

Right, I'll have to have a long hard think to decide what action to take. I'll probably try having loads of carbs before training and very low carbs after training. I used to have a carb drink after working out but was told not to do it because I was trying to lose weight. I'm probably going to start having wholemeal bread and brown rice. I'm going to start calorie counting again and see how that works. 1200 calories is too low for training days. I'll try increasing the calories by 300 and take things from there. Non training days I'll have 1200 calories and will take things from there.

I will also start measuring myself every week and will post the results.

I'm going to set the record straight!
Title: Re: My training and diet for body fat loss
Post by: PeakT on June 28, 2013, 05:42:53 pm
I posted a link on here with new pictures of myself.



Check out your PMs.  I put the new link in there.