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Author Topic: My training and diet for body fat loss  (Read 84485 times)

PeakT

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Re: My training and diet for body fat loss
« Reply #90 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...
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msr1981

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Re: My training and diet for body fat loss
« Reply #91 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

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Re: My training and diet for body fat loss
« Reply #91 on: May 14, 2013, 10:11:26 pm »


PeakT

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Re: My training and diet for body fat loss
« Reply #92 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. 
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 #93 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.

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Re: My training and diet for body fat loss
« Reply #93 on: May 16, 2013, 07:00:10 am »


msr1981

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Re: My training and diet for body fat loss
« Reply #94 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

msr1981

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Re: My training and diet for body fat loss
« Reply #95 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.

msr1981

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Re: My training and diet for body fat loss
« Reply #96 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.

msr1981

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Re: My training and diet for body fat loss
« Reply #97 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.

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PeakT

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Re: My training and diet for body fat loss
« Reply #99 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).
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 #100 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.

PeakT

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Re: My training and diet for body fat loss
« Reply #101 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?
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 #102 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.

PeakT

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Re: My training and diet for body fat loss
« Reply #103 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. 
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 #104 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.

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Re: My training and diet for body fat loss
« Reply #104 on: May 20, 2013, 09:22:25 pm »