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Author Topic: My training and diet for body fat loss  (Read 84480 times)

walterwhite

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Re: My training and diet for body fat loss
« Reply #135 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?

msr1981

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Re: My training and diet for body fat loss
« Reply #136 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

           

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Re: My training and diet for body fat loss
« Reply #136 on: June 05, 2013, 03:54:28 pm »


msr1981

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Re: My training and diet for body fat loss
« Reply #137 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           


                                                     

walterwhite

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Re: My training and diet for body fat loss
« Reply #138 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.

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Re: My training and diet for body fat loss
« Reply #138 on: June 05, 2013, 04:35:03 pm »


msr1981

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Re: My training and diet for body fat loss
« Reply #139 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?

msr1981

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Re: My training and diet for body fat loss
« Reply #140 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

walterwhite

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Re: My training and diet for body fat loss
« Reply #141 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

msr1981

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Re: My training and diet for body fat loss
« Reply #142 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

msr1981

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Re: My training and diet for body fat loss
« Reply #143 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?

walterwhite

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Re: My training and diet for body fat loss
« Reply #144 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.

msr1981

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Re: My training and diet for body fat loss
« Reply #145 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.

walterwhite

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Re: My training and diet for body fat loss
« Reply #146 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?

msr1981

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Re: My training and diet for body fat loss
« Reply #147 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

walterwhite

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Re: My training and diet for body fat loss
« Reply #148 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?

msr1981

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Re: My training and diet for body fat loss
« Reply #149 on: June 05, 2013, 08:38:42 pm »
bmr

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Re: My training and diet for body fat loss
« Reply #149 on: June 05, 2013, 08:38:42 pm »