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Author Topic: My training and diet for body fat loss  (Read 84493 times)

msr1981

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Re: My training and diet for body fat loss
« Reply #75 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.

PeakT

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Re: My training and diet for body fat loss
« Reply #76 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. 
« Last Edit: April 30, 2013, 07:51:54 pm by PeakT »
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
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 #76 on: April 30, 2013, 06:42:29 pm »


JackAndy

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Re: My training and diet for body fat loss
« Reply #77 on: April 30, 2013, 07:33:58 pm »
You should listen to PeakT. Everything he said is good advice.
Age:29
5'11" 190 lbs
150mg Test-E/week

msr1981

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Re: My training and diet for body fat loss
« Reply #78 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

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Re: My training and diet for body fat loss
« Reply #78 on: May 02, 2013, 04:16:38 pm »


msr1981

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Re: My training and diet for body fat loss
« Reply #79 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.

msr1981

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Re: My training and diet for body fat loss
« Reply #80 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.


msr1981

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Re: My training and diet for body fat loss
« Reply #81 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?

PeakT

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Re: My training and diet for body fat loss
« Reply #82 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.
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
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 #83 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.

PeakT

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Re: My training and diet for body fat loss
« Reply #84 on: May 13, 2013, 07:25:04 pm »
Great work...
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
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 #85 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

PeakT

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Re: My training and diet for body fat loss
« Reply #86 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
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
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 #87 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.

PeakT

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Re: My training and diet for body fat loss
« Reply #88 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...
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
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 #89 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.

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Re: My training and diet for body fat loss
« Reply #89 on: May 14, 2013, 07:31:16 pm »