Time to be Unfat.

[poos_n_wees]

hahaha is that the 2.5hours of walkin? im not surprised i wulda jus sat down :pfft:

Thurs 24/5

Training: Forgot the notebook

Did some:

-Incline BB bench

-Seated row

-Flat DB bench

-Tbar rows

** Went to the gym near closing time so didn't hit the gunzZz.

Cardio: None.

Diet:

Cals - 2050

Protein - 224g

Carbs - 136g

Fat - 60g

M1: 1/2C oats, 1 scoop PP, 80g mixed berries

M2: 1/2 HPLC

M3: 200g beef, 50g kumara, veges, 1T soy sauce

M4: 1/2 HPLC

M5: 6 cornthins, 24g PB

M6: 1 scoop PP

M7: 200g chicken, 105g kumara, veges, 1T soy sauce

Fri 25/5

Training: Off

Cardio: Off

Diet: Not tabulated.

M1: 1/2C oats, 1 scoop PP, 80g mixed berries

M2: 250g eggwhites, 80g smoked tuna

M3: 200g chicken, veges, 1T soy sauce

M4: 250g eggwhites, 80g smoked tuna

M5: Free meal. Lotsa island food and yummy dessert. Excellento.

Sat 26/5

Training: Off

Cardio: Off

Diet:

Cals - 1923

Protein - 231g

Carbs - 81g

Fat - 63g

M1: 1/2C oats, 1 scoop PP, 80g mixed berries

M2: 250g eggwhites, 81g smoked tuna

M3: 200g chicken, 50g feta, veges, 1T soy sauce

M4: 250g eggwhites, 74g smoked tuna

M5: 200g chicken, 50g feta, veges, 1T soy sauce

M6: 25g PB, 1 scoop PP, 1/2 WW hot choc

[poos_n_wees]

Sun 27/5

Training: off

Cardio: off

Diet:

Cals - 1971

Protein - 236g

Carbs - 97g

Fats - 66g

M1: 1/2C oats, 1 scoop PP, 80g mixed berries

M2: 250g eggwhites, 85g smoked tuna

M3: 200g chicken, veges, 1T soy sauce

M4: 85g smoked tuna, 4 rice cakes, 1/2 hot choc

M5: 200g beef, 50g feta, veges, 1T soy sauce

M6: 1 sccop PP, WW jelly, 30g PB

Man it has been FREAKIN' COLD lately!!!!! My family's been traipsing round with shorts and tees and I'm wrapped up like an eskimo, waddling around the house. I think bodyfat has fallen a wee bit.

[deegee]

It has been colder this weekend, but it is a good sign when you need to wap up more than everyone else, that you are not carrying a lot of body fat!

[poos_n_wees]

My training partner's going to get his bodyfat tested next week, so I think I'll tag along and see what mine is too Should be interesting!

Mon 28/5

T R A I N I N G - some light high rep stuff today.

warmups - including some bodyweight glute work from this thread

Squats

warmup 40x10

60x10

70x10

80x10

Single leg press (pps)

2x10

2x10

2x10

Static bb lunges

30x10

40x10

Lying leg curls

33x10

39x10x2

Calves then abs.

Cardio: nope! But I spose I could include the 1,345,267 trips to the toilet throughout the day (and night ) Damn bladder!!

Diet:

Cals - 2142

Protein - 228g

Carbs - 134g

Fats - 71g

M1: 1/2C oats, 1 scoop PP, 80g blueberries

M2: 269g egg whites, 75g smoked tuna

M3: 200g beef (raw weight), 50g feta, veges, 1T soy sauce

M4: 75g smoked tuna, 4 rice cakes

M5: 4 rice cakes, 30g PB

M6: 1 scoop PP

M7: 200g beef (raw weight), 57g kumara, veges, 1T soy sauce

Water: lots (and lots).

Noticed a BIG difference in energy levels from moving my carbs from meal 3 and spreading them over meals 4 & 5 - waaaaay more energy during the workout! (meal 6 is my PWO meal). Was awesome :jive:

Measurements are going down still, and the scales are down a little too. It's a bit weird dropping under 70kgs 'cos I was ~68kgs when I was "skinny-fat" (skinny but ate lottsss of junky crappy food) no weight training, but playing alot of sports. How my body looked then was totally different to how it looks now going under 70!

Friends & colleagues have commented on how nice my skin is and how well I'm looking lately. Sometimes I think we focus too much on the weight/fatloss that we forget about the additional health benefits like the better hair, skin, nails etc.. bonus!!

[poos_n_wees]

Tues 29/5

My quads and butt are SORE

Energy was pretty low today - just tired and fatigued.. its also that TOM, so I'm gonna blame that lol. Weird though is that I didn't get the usual cravings for chocolate and other sweet things that I usually get which is cool. I think the WW chocolate drinks (I only take 1/2 the serving) with splenda that're keeping me sane

And I got a new protein powder today! Aussie Bodies chocolate whey.. never tried it before so thought I'd give it a go. Just finished playing "find the scoop"

TRAINING

warmups/RC work

Push press

warmup 20x8

30x8

40x3x3

Pullups - OH

5

4

3

3

Shoulder press machine (lbs? I dunno)

45x8x4

Lat pulldowns - V grip (lbs)

105x8

120x8x3

Rear delt machine (lbs)

40x10

60x8

60x6

And triceps.

Cardio: None again.

Diet:

Cals - 2086

Protein - 220g

Carbs - 133g

Fats - 71g

M1: 1/2C oats, 1 scoop PP, 80g blueberries, WW hot choc

M2: 83g smoked tuna, 2 bacon rice cakes, WW hot choc

M3: 200g beef (raw weight), 50g feta, veges, 1T soy sauce

M4: 83g smoked tuna, 2 bacon rice cakes

M5: 4 rice cakes, 31g PB, 1 scoop PP

M6: 1 scoop PP

M7: 160g smoked tuna, 47g kumara, veges, WW hot choc

Water: ~3L

No work tomorrow.. I get to sleep in!!!!

[Mike Zero]

Just finished playing "find the scoop"

I hate that game.

Your new avatar is hillarious!

[Deburgh]

Yep Nice Avatar!! Suits the P n W's thing well.

Good strong weights!

[poos_n_wees]

Kindred spirits

And thanks Latimus

Weds 30/5

Training - Off

Cardio - Off

Diet:

Cals - 1801

Protein - 205g

Carbs - 97g

Fats - 63g

M1: 1/2C oats, 1 scoop PP, 80g blueberries

M2: 85g smoked tuna, 2 cornthins

M3: 250g beef, 50g feta, veges

M4: 85g smoked tuna, 2 cornthins

M5: 1 ricecake, 5g PB, WW hot choc

M6: 200g chicken, 50g feta, veges

M7: 25g PB, WW hot choc

Water: ~3L

Thurs 31/5

TRAINING

warmups & glute work

Deads

warmup 60x8

100x6

120x5

140x0

Had to look the beast in the eye. Granted he won this time but thought I'd give it a try 'cos I've been wondering for ages what 140 felt like :twisted:. Got the weight up but couldn't bloody lock out at the top. So close!!!

120x1 -- For shits and giggles.

Lying leg curls

27x10

33x10

39x10

DB bulgarians

14'sx10x3

And Calves.

Cardio: None. I just took my resting heart rate and it was 72 (even though I just had some coffee about 3mins ago). I think I'll do some powerwalking tonight

Diet:

Cals - 2078

Protein - 239g

Carbs - 124g

Fats - 64g

M1: 1/2C oats, 1 scoop PP, 80g blueberries, WW hot choc

M2: 92g lite tuna, 152g eggwhites (my family always roll their eyes when they see me weighing these out), 1 rice cake, WW hot choc

M3: 200g beef (raw weight), 50g feta, veges

M4: 92g lite tuna, 176g eggwhites, 1 rice cake

M5: 4 rice cakes, 30g PB

M6: 1 scoop PP

M7: 215g chicken (raw weight), 47g kumara, veges, WW hot choc

Water: ~3L

Oh and the supplements I take daily other than PP, is 1 x multivitamin, 1 x Vit c tab, 6 x Fish oil caps.

[poos_n_wees]

Friday 1/6

TRAINING

Incline bench

warmups 30x8

40x8

40x8

45x8

Seated row

105x10

120x8

120x6

Flat DB bench

22x10

25x10

28x6

BB row - OH

30x10

40x10

50x6

Forgot straps

And biceps.

Cardio: None.

Diet:

Cals - 1961

Protein - 211g

Carbs - 124g

Fat - 63g

M1: 1/2C oats, 1 scoop PP, 80g blueberries, WW hot choc

M2: 151g eggwhites, 90g lite tuna, 1 rice cake

M3: 200g beef, 51g feta, veges

M4: 151g eggwhites, 86g lite tuna, 2 rice cakes

M5: 4 rice cakes, 30g PB

M6: 212g chicken, 63g kumara, veges

Water: ~3L

***

Sat 2/6

Training: off

Cardio: off

Diet: No counting today.

M1: 1/2C oats, 1 scoop PP, 80g blueberries

M2: 143g eggwhites, 85g lite tuna, 1 rice cake, hot choc

M3: 200g beef, 50g kumara, veges

M4: 148g eggwhites, 86g lite tuna, 1 rice cake, hot choc

M5: Free meal! Had some sammiches, some chocolate cake and some KFC.

I was craving a kiwiburger all throughout the week, but couldn't be bothered going to McD's in the end. Instead had some KFC that the fam was eating and geez, it was gross - I could literally feel the grease swirling inside my mouth. Too much info, but yeah - it was icky. Never again!

***

Sun 3/6

Training: off

Cardio: off

Diet:

Cals - 1959

Protein - 234g

Carbs - 98g

Fat - 66g

M1: 1/2C oats, 1 scoop PP, 44g blueberries

M2: 135g eggwhites, 81g lite tuna

M3: 176g beef, 50g feta, veges

M4: 135g eggwhites, 95g lite tuna, 2 rice cakes

M5: 2 rice cakes, 30g PB, hot choc

M5: 190g chicken, 112g snapper, 50g feta, veges

I'm sick of prepping eggwhites now. Think I'll get some HPLC bars next week so I can sleep in a little longer in the mornings!

[poos_n_wees]

Just took an average from the past 3 weeks of dieting...

Bodyweight is sitting at 71kgs at the moment, and I'm still dropping in measurements (hopefully mostly fat :pray:). Haven't checked bodyfat % - will be next week though 'cos I'm curious

My diet goals for the next 3 weeks:

Basically keep things the way they are since I'm still dropping.

Cals: Around 2000-2100 (bout bw (lbs) x 12-13)

Protein: ~1.4g/lb protein. 'Cos I like protein.

Carbs: 130-140g training days. Why those numbers? I don't know. Just trying it out.

On days I don't train: <100g.

Fats: As well as the EFAs, just use these cals as a ballast to reach the total cal goal

Water: 3L or moreeeeeeeeee

Supplements: protein powder, fish oil tabs, multivitamin, vit c.

Training goals:

Meh. Lift heavier.

[poos_n_wees]

OMGZZZ wot the hell is my journal doing near the bottom of the page :oops:

Have still been training hard, dieting's been mehhh but have been getting my protein and good fats in everyday, so not all is lost :shifty:

Goal is still to lose some fat.. its happening realllyyyy agonizingly slowly, but I'm getting there. I'm going on holiday in late August and I don't wanna look back on my holiday photos and freak out at how I look, nor do I wanna look like a semi-beached whale on the beach.

Got on the scale this morning and was 74kgs But... measurements are lower than when I weighed in at this weight a few weeks ago so I'm assuming some recomposition has been going on *phew*

I might post up my measurements and workout later on tonight.

Meals for today:

M1: Oats, blueberries, PP, fish oils

M2: Lite tuna, mayo, cornthins

M3: Chicken, soy sauce, fibrous vege

M4: Lite tuna, colby cheese, cornthins

M5: PP, nutty crunch cereal

M6: Chicken, soy sauce, potato, green veges

M7: Lite CC, peanut butter

Cals: 1753 (target 1750)

Protein: 169g

Carbs: 155g

Fats: 46g

Has anyone seen Transformers? Was afraid the movie might ruin my childhood memories of the cartoon, but was pleasantly surprised! It was really good.. the autobots are the kewlest

[AK]

Yes.... Transformers were awesome :nod:

[poos_n_wees]

Training - quad dom, light hams.

warmups

Squats

warmups

60x6

80x6

90x5

100x3

One legged press (pps)

1x12

2x12

2x10

Walking db lunges

17.5'sx length of gym x2

Romanian DLs

40x12

50x12

60x12

Smith machine calf raises

60x12x2

Cardio: None today

FOOOOODZ ended up being:

Cals - 1747

P: 169g

C: 155g

F: 45g

[Pseudonym]

I missed out on the whole Transformers thing as a kid, although I did have one of the toys - a little yellow one called Bumblebee, I think? I know it had a cool sticker that changed colour when you rubbed it, anyway.

Because of my lack of childhood Transformers experience, I didn't feel I needed to see this movie, but I've been reliably informed by friends who did see it that I missed out on the BEST MOVIE EVER!!! Apparently the guys in the row behind them gave it a standing ovation at the end.

I'm told that I will be forced to watch it (eyelids taped open if need be) just as soon my flatmate gets hold of the movie. I can't wait. :shifty:

[poos_n_wees]

I did have one of the toys - a little yellow one called Bumblebee, I think? I know it had a cool sticker that changed colour when you rubbed it, anyway.

Yup, bumblebee's a kickass camaro in the movie. And the CGI's fantastic, the transformers don't look computer generated at all imo. You'll like it!

Training: off

Cardio: 1hr trail hike

Diet:

M1: oats, blueberries, PP

M2: tuna omelette, veges

M3: salmon, veges, apple

M4: chicken, veges, soy sauce

Couple of hot chocolates in there too. It. Is. Cold.

Cals - 1396

P: 158g

C: 109g

F: 35g

Had a free meal today which I'm pretty sure has taken me well over 2K

[poos_n_wees]

Training

warmups etc

Incline db press

warmup 13'sx10

19'sx6

22'sx6

24'sx6

24'sx5 Almost!

BB row

warmup 40x10

50x8

60x6

60x5

Flat db press

warmup 14'sx10

17'sx8

22'sx6

24'sx6

24'sx5

Should've gotten a spotter and gone heavier

DB row

27x6

32x5x3

Incline db flyes

9'sx12

12'sx12

Skulls ss CG press

10x12

15x12x2

Dips

3

2

2

One arm cable pushdowns (lbs)

10x15

20x10

10x8

Arms. Sore.

Cardio: 30mins powerwalk in AM.

Diet:

M1: oats, berries, PP, fish oils

M2: eggwhites, whole egg, colby cheese, lite tuna

M3: chicken, coconut/green curry sauce, veges

M4: PP, cereal (pwo)

M5: chicken, soy sauce, veges, potatoes

M6: PP w/skim milk powder, peanut butter

Cals - 1769 (target 1700)

P: 173g

C: 142g

F: 53g

[jono]

nice work keep it up :twisted: :grin:

[poos_n_wees]

Cheers bro :grin: Nice to see you back btw.. I used to keep up with your journal back in the day!

TRAINING

warmups

Lying leg curl (lbs)

50x12

65x12x2

Deads

warmup 60x8

100x3

110x3

120x3

130x3

BB reverse lunges

30x10

40x10

50x10

Romanians

20x12

40x12

60x12

Standing leg curls (lbs)

24x10

31x8

24x8

Hack calf raises

40x10

60x10

60x8

40x8

Gym closed early today, so missed out on seated calves

Cardio:

Diet:

M1: Oats, berries, PP, fish oils

M2: EWs, whole egg, lite tuna, lite cheddar

M3: Chicken, curry sauce, veges

M4: same as meal 2

M5: PP, skim milk powder, milo cereal

M6: Chicken, soy sauce, veges, potatoes

M7: PP, skim milk powder, peanuts

Cals - 1754 (target 1750)

P: 198g

C: 127g

F: 48g

[Mike Zero]

Nice deadlifts!!!

[2guns]

M7: Lite CC, peanut butter

wat is this?

[Small]

lite cottagecheese? i thought that also

[Deburgh]

Nice deadlifts!! any idea what lifts competing powerlifters are doing?? you cant be to far away?

[ohjoshua]

Yeah poos give us a single! :nod:

[poos_n_wees]

M7: Lite CC, peanut butter

wat is this?

Yup, lite cottage cheese.

Trust me on this one:

1. Cottage cheese + peanut butter (amounts depend on your macros for the day) but I usually have ~50g CC and ~20g PB... add in half a scoop of protein powder if you feel the need...

2. Mix. Add in a bit of water if its too clumpy/dry-looking.

3. Microwave for about 30-40secs, until the cottage cheese has melted a bit, then stir again (sometimes I warm it up a little more).

4. Either eat hot straight outta the microwave or put in the fridge for an hour or so. (It'll turn out like a soft-serve like texture... Hello icecream!)

YUM factor's about a 10.

EDIT: Sometimes I add in some splenda too.

[poos_n_wees]

Thanks guys

Dunno about the records Deads are my favourite. Singles are scary lol.