My training and diet for body fat loss

[bergertime]

Yes SSRI's can have a huge impact on getting off. 

[JackAndy]

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!

[msr1981]

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.

[msr1981]

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.

[msr1981]

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.

[walterwhite]

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%

[msr1981]

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

[msr1981]

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

[walterwhite]

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%

[msr1981]

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.

[walterwhite]

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

[msr1981]

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.

[PeakT]

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...

[walterwhite]

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.   

[msr1981]

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