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Author Topic: My training and diet for body fat loss  (Read 65419 times)

msr1981

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My training and diet for body fat loss
« on: April 03, 2013, 08:47:28 am »
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.



PeakT

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Re: My training and diet for body fat loss
« Reply #1 on: April 03, 2013, 08:54:13 am »
Congrats on starting up a new program.

What about using a Smith machine for the squats? 
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If you are on medications or have a medical condition, always check with your doctor first before making any lifestyle changes or taking new supplements.  And low testosterone is a medical condition.

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Re: My training and diet for body fat loss
« Reply #1 on: April 03, 2013, 08:54:13 am »


msr1981

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Re: My training and diet for body fat loss
« Reply #2 on: April 03, 2013, 09:12:12 am »
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.

Bob123

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Re: My training and diet for body fat loss
« Reply #3 on: April 03, 2013, 11:08:34 am »
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.

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Re: My training and diet for body fat loss
« Reply #3 on: April 03, 2013, 11:08:34 am »


PeakT

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Re: My training and diet for body fat loss
« Reply #4 on: April 03, 2013, 11:12:53 am »
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...
THE MOST COMPREHENSIVE BOOK ON TRT/TESTOSTERONE:
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And check out my New Peak Testosterone Program: http://www.peaktestosterone.com/peak_testosterone_program.aspx
If you are on medications or have a medical condition, always check with your doctor first before making any lifestyle changes or taking new supplements.  And low testosterone is a medical condition.

haole

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Re: My training and diet for body fat loss
« Reply #5 on: April 03, 2013, 12:16:03 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 :)

JackAndy

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Re: My training and diet for body fat loss
« Reply #6 on: April 03, 2013, 04:30:09 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.
« Last Edit: April 03, 2013, 09:09:44 pm by JackAndy »
Age:29
5'11" 190 lbs
150mg Test-E/week

PeakT

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Re: My training and diet for body fat loss
« Reply #7 on: April 03, 2013, 08:50:51 pm »

Guess what that means Your lactose intolerant.

You may want to try some Lactaid or the generic?   It's pretty cheap.
THE MOST COMPREHENSIVE BOOK ON TRT/TESTOSTERONE:
https://www.amazon.com/Natural-Versus-Testosterone-Therapy-Myer/dp/1523210532/ref=sr_1_1?ie=UTF8&qid=1499116128&sr=8-1&keywords=natural+versus+testosterone+therapy
And check out my New Peak Testosterone Program: http://www.peaktestosterone.com/peak_testosterone_program.aspx
If you are on medications or have a medical condition, always check with your doctor first before making any lifestyle changes or taking new supplements.  And low testosterone is a medical condition.

msr1981

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Re: My training and diet for body fat loss
« Reply #8 on: April 04, 2013, 06:11:58 am »
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.

PeakT

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Re: My training and diet for body fat loss
« Reply #9 on: April 04, 2013, 07:55:49 am »
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.aspx

But I mention it, because I (and my wife) were surprised at what it did.
THE MOST COMPREHENSIVE BOOK ON TRT/TESTOSTERONE:
https://www.amazon.com/Natural-Versus-Testosterone-Therapy-Myer/dp/1523210532/ref=sr_1_1?ie=UTF8&qid=1499116128&sr=8-1&keywords=natural+versus+testosterone+therapy
And check out my New Peak Testosterone Program: http://www.peaktestosterone.com/peak_testosterone_program.aspx
If you are on medications or have a medical condition, always check with your doctor first before making any lifestyle changes or taking new supplements.  And low testosterone is a medical condition.

msr1981

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Re: My training and diet for body fat loss
« Reply #10 on: April 04, 2013, 12:09:56 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

PeakT

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Re: My training and diet for body fat loss
« Reply #11 on: April 04, 2013, 12:22:56 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...
THE MOST COMPREHENSIVE BOOK ON TRT/TESTOSTERONE:
https://www.amazon.com/Natural-Versus-Testosterone-Therapy-Myer/dp/1523210532/ref=sr_1_1?ie=UTF8&qid=1499116128&sr=8-1&keywords=natural+versus+testosterone+therapy
And check out my New Peak Testosterone Program: http://www.peaktestosterone.com/peak_testosterone_program.aspx
If you are on medications or have a medical condition, always check with your doctor first before making any lifestyle changes or taking new supplements.  And low testosterone is a medical condition.

msr1981

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Re: My training and diet for body fat loss
« Reply #12 on: April 04, 2013, 01:03:42 pm »
What does Spartan mean?

PeakT

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Re: My training and diet for body fat loss
« Reply #13 on: April 04, 2013, 01:48:05 pm »
What does Spartan mean?

Very ascetic...

Not a criticism.  I'm just saying that I'm not surprised you're hungry...
« Last Edit: April 05, 2013, 06:48:34 am by PeakT »
THE MOST COMPREHENSIVE BOOK ON TRT/TESTOSTERONE:
https://www.amazon.com/Natural-Versus-Testosterone-Therapy-Myer/dp/1523210532/ref=sr_1_1?ie=UTF8&qid=1499116128&sr=8-1&keywords=natural+versus+testosterone+therapy
And check out my New Peak Testosterone Program: http://www.peaktestosterone.com/peak_testosterone_program.aspx
If you are on medications or have a medical condition, always check with your doctor first before making any lifestyle changes or taking new supplements.  And low testosterone is a medical condition.

msr1981

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Re: My training and diet for body fat loss
« Reply #14 on: April 05, 2013, 03:18:06 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

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Re: My training and diet for body fat loss
« Reply #14 on: April 05, 2013, 03:18:06 am »