My training and diet for body fat loss

[msr1981]

Monday 20th May 2013

Incline leg press - 40kgs/15reps, 80kgs/12reps, 140kgs/8reps, 160kgs/8reps, 160kgs/6reps, 160kgs/5reps
I struggled on 160kgs. I can do 8 and could have done it twice but didn't have anyone to watch me, incase I couldn't push the weight all the way back.

Stiff legged deadlift - 22.5kgs/8reps, 23.75kgs/8reps times 3.

Dumbbell bench press - 17.5kgs/8 times 2, 17.5 kgs/7

Dumbbell flyes - 12kgs/8 times 3
I struggle on the last set.

Lat pull downs - 40kgs/8, 40kgs/10, 40kgs/8reps
Someone was watching me doing this exercise and they told me that I was holding the bar too wide. He told me to hold the bar where the bend is. I did this from the second set.

seated cable row - 4/8 times 2, 4/6
I had no energy left.

D/b bench press - 17.5kgs/8reps times 3

Standing overhead press - 8kgs/10reps times 2

Dumbbell upright row - 12kgs/8reps times 2

Superset Tricep pushdowns with d/b bicep curl

Tricep pushdowns - 20kgs/8reps, 20kgs/8reps, 20kgs/ 6
I'm concerned about my technique for this exercise and will investigate further.

D/b bicep curl 12kgs/8reps twice, 12kgs/6reps, 12kgs/4reps +10kgs/4reps

[PeakT]

Tricep pushdowns - 20kgs/8reps, 20kgs/8reps, 20kgs/ 6
I'm concerned about my technique for this exercise and will investigate further.

Don't go too high (toward your face off the ground) or it puts a lot of stress on the elbow ligaments...

[msr1981]

Diet for Monday 20th May 2013

0630 - 100g oats with 1 sccop of whey protein, mixed together in cold water. 1 cup of Black Coffee.

0800 - training

0900 - 1 scoop of whey protein in water

1015 - 100g black eye beans with 5 eggs (3 whites)

1400 - Quorn pieces with spinach

1730 - Quorn pieces with tofu

2000 - 200g cottage cheese with strawberries

2300 - 1 scoop of whey protein with water

[msr1981]

Sunday 19th May 2013

0500 - 50g oats with 1 scoop of whey protein in water

0800 - mcdonalds big breakfast without drink and sausage. 1 green tea

1130 - 200g cottage cheese with blueberries

1400 - 1 can of diet coke

1630 - 200g cottage cheese with strawberries

2030 - spinach with quorn pieces and 1 slice of chocolate cake.
I know I cock up with the cake.

[PeakT]

I know I cock up with the cake.

I'm thinking that's a typo? 

[msr1981]

Body measurements as of 21st May 2013:

Neck - 15.5 inches (measured at the bottom of the neck). Previous measurement was 16 inches

Chest - 39 inches (measured at the widest part which was at the top). No change from previous measurement.

Arms - 14 inches left, 14 inches right. No change from previous measurement.

Belly - 38 inches (measured just below the navel). Previous measurement was 39 inches

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 - 37.5 inches. This was taken from the top of the bone, which was very hard to find because of the fat. Previous measurement was 39inches.

Mid point of the glutes - 39 inches. Previous measurement was 39.5 inches

Penis - waste of time measuring because I know I'm small.

Thighs - 22 inches both left and right. Very little fat. Previous measurement was 23 inches

Calves - 14 inches both left and right. No definition. Very little fat. Previous measurement was 14.5 inches

I'm concerned about the size of my neck; I already have a female neck and my face is very small and youthful. People think I'm 21 ;(. I can feel the spine more when i bend my neck and I'm concerned by this.

I'm doing 30 minutes of Skipping on an empty stomach - well I do have 1 cup of black coffee. This is on my rest days. After 30 minutes my whole t shirt is soaked with sweat, along with my underpants. I have no idea how many calories I burn. I don't skip continuous for 30 minutes because I do a lot of funky moves. I'm having problems doing the double overs. This was where you double your skip on one jump.

Anyway, that's the latest. One more thing, I'm becoming more hungry for sex and I've been bashing the bishop. I don't know how to stop this!

[PeakT]

Anyway, that's the latest. One more thing, I'm becoming more hungry for sex and I've been bashing the bishop. I don't know how to stop this!

Again, I don't think you're getting help from the right people.

Many of the pharmaceuticals will work.  I'm not saying that's the best way to go.  But look at Worldly Patriot's comment here:

https://www.peaktestosterone.com/forum/index.php?topic=319.0 (delayed orgasm)

Sam posted a similar comment.

And finally look at Ken's comment here:

https://www.peaktestosterone.com/forum/index.php?topic=1439.0

""Then 3 months later at the end of summer 2012 symptoms started to creep up again.  I had a few rather stressful family events, and they might have contributed to the picture.  First I started to notice that penis became ‘numb’ – according to Morgentaler, one of the low T symptoms.  Then GRADUALLY I lost libido, and also gradually I lost orgasmic sensation.  I could maintain erection, have sex, but ejaculation did not result in orgasm.  Plus on the top of that I started to experience premature ejaculation.  The intercourse was under 1 minute – and this is it.  I had no control over it.  I waited until November 2012 and finally decided to go to urologist again.  He measured T – came back at 122.  So I decided to proceed with the T replacement therapy.""

[msr1981]

Diet for Wednesday 22nd May 2013

0700 - 80g oats with whey protein in water. One Black Coffee

0830 - Training

0940 - 1 sccop of whey protein with water

1050 - Can of Tuna with Spinach leaves

1400 - 200g cottage cheese with strawberries

1800 - Frozen cod with Broccoli

[msr1981]

Diet for Thursday 23rd May 2013

0820 - Black coffee

0830 - 30 minutes of Skipping in the garden with abs circuit workout

0930 - 50g oats with whey protein in water

1200 - 200g cottage cheese with Strawberries

1530 - 4 eggs (2 of them whites) with half a can of red kidney beans

1930 - quorn pieces with Spinach leaves

2330 - whey protein in water

[msr1981]

Wednesday 22nd May 2013

Incline leg press - 60kgs/15reps, 100kgs/12reps, 140kgs/8reps, 160kgs/8reps, 160kgs/6reps, 160kgs/6reps

Stiff legged deadlift - 25kgs/8reps, 25kgs/8reps, 25kgs/6reps and 25kgs/7 reps
Ran out of energy.

Standing calf raises - weight 10/15 reps times 2

Dumbbell bench press - 17.5kgs/8 times 3

Dumbbell flyes - 12kgs/8 times 2, 12kgs/7
I struggle on the last set.

seated cable row - 4/8 times 3

Standing overhead press - 10kgs/9reps times 2

Dumbbell upright row - 12kgs/9reps times 2

Superset Tricep pushdowns with d/b bicep curl

Tricep pushdowns - 20kgs/8reps times 3
Still concerned about my technique for this exercise. I have no one to record me to check myself out.

D/b bicep curl 12kgs/8reps, 12kgs/6reps, 12kgs/6reps +10kgs/5reps

Lat pulldowns - 40kgs/8 times 3
I wanted to this exercise earlier but someone was occupying the machine so I didn't want to waste any time.

Cardio - 10 mins interval on treadmill. 1 minute cruising/2minutes jogging quite fast.

[msr1981]

Friday 24th May 2013

Incline leg press - 20kgs/15reps, 20kgs/15reps, 125kgs/10 times 3. 125kgs/8reps.
I wanted to push myself as usual but decided to reduce the weight today. I was feeling some kind of pain on my left knee and was getting mild sharp pain while working home from the gym yesterday. I took this as a sign to reduce the weight.

Stiff legged deadlift - 25kgs/8reps, 26.25kgs/8reps

Standing calf raises - weight bar 10/15 times 2

Dumbbell bench press - 18kgs/8 times 3
I couldn't find the usual weight that I've used over the week and took a chance on a heavier weight. The last set was tough.

Dumbbell flyes - 14kgs/8reps times 2, 14kgs/6reps
I couldn't find 12kgs dumbbell and decided to take a change on 14kgs. I'm a bit concerned with my technique and this will require more investigation. This goes for the stiff leg deadlift because I was told that there's suppose to be a little bend to your knees as your rolling the bar down but now I've been told to keep my leg as straight as possible, which I've been doing, and make your bum stick out.


Lat pull downs - 40kgs/8 times 3

seated cable row - 4/8 times 3
I tried weight bar 5 and it was very heavy for me so I had to go back to weight 4.

Standing overhead press - 10kgs/10reps times 2

Dumbbell upright row - 10kgs/10reps times 2
I couldn't find 12 kgs dumbbell and I tried 14kgs and this was way too heavy for me. Dropped to 10kgs.

Superset Tricep pushdowns with d/b bicep curl

Tricep pushdowns - 20kgs/8reps times 3

D/b bicep curl 10kgs/10 times 3
I couldn't find 12kgs dumbbell so I dropped to 10kgs.

[PeakT]

I couldn't find 12kgs dumbbell so I dropped to 10kgs.

No biggee.  Just do a couple more reps, eh?

[msr1981]

Diet for Saturday 25th May 2013

0730 - a cup of Black coffee

0740 - Skipping

0845 - 60g oats with 1 scoop of whey protein mixed with water

1045 - 200g cottage cheese with blueberries

1330 - 2 frozen cod (didn't eat the batter) with 2 tablespoons of red kidney beans

1630 - 2 teaspoons of organic natural peanut butter with strawberries

1900 - 300g quorn pieces with broccoli

2215 - 200g cottage cheese

[msr1981]

Diet for Friday 24th May 2013

0700 - 80g oats with 1 scoop of whey protein mixed with water

0830 - Training

0940 - 1 sccop of whey protein mixed with water (after training)

1045 - can of tuna with broccoli

1445 - 200g cottage cheese with blueberries

1800 - soya meat balls with 1 tablespoon of rice

2130 - 200g cottage cheese

[JackAndy]

Hey MSR, I was reading in the Science of Sexual Medicine about treating premature ejaculation with SSRI's. They were treating men who experienced ejaculation right before or upon entering the vagina. They didn't mention any other kinds of sex however.