Advice / Some mentoring from afar please?

[d3ft0n3s]

Hi

Ok, so I Live in Temuka, im 29 years old, i weigh 98kg, im 176cm tall. I'm a truck driver, I work seasonally, so when the seasons on im doing like 13hour days or so 6 days a week. Having done this for a number of years im relatively, well FAT, is as nice as I can put it. But Its really only belly fat, my arms and legs aren't really that fat at all. I'm looking to change this. What i've done so far :

This time last year I did the body for life challenge, I went from 100kg, to 84kg, but I had a lot of bad stuff in my life happen and got lazy and flatered about week 8 and never really re-gained momentum. I must also mention at that stage I was a smoker, which didnt help. I am glad to say now I am not.

Anyway, this year i decided to do the same type of thing, but for some reason, the weight on the scale isnt changing. My overall goal is fat loss, and to look lean and ripped, dont care what I have to do to get there, dont care how long it takes, but as im sure everyone would say, faster the better.

Due to many internet articles, confusion on the best way to go about this has come about. I Will now mention almost EXACTLY what i do at the momment. I'm after someone to mentor me a bit through the process or any advice people have as to what has worked for them, or for me to try. I generally have enough time for 1.5hrs in the gym a day and 45 mins for cardio or so. anyway, this is what i do.

 

Workouts consist of

Monday - weights (alternating upper or lower body), format being for example, chest, sets of 12 10 8 6 12 12, increasing weight increments, sencond set of 12 different excercise same muscle groupe, so for upper i train, chest, shoulders, triceps, biceps, back, forearms. Lower i do quads, hamstrings, calves, abs, same type of format, I can explain more if you want to PM me.

Tuesday - Cardio, 45 mins of a form of HIIT i found on youtube, basically it goes, 5 mins walk, then 30 second sprint, 30 second walk X10 (10 minutes) then 10 minutes walk, then 20 minutes jog. Done on an eliptical trainer (I have a bad knee, and have minimal cartilage, its advised i dont run to avoid a full replacement)

Wednesday - weights, either upper or lower but whatever i didnt train on monday.

Thursday - Cardio

Friday - weights

Saturday - cardio

Sunday - Rest and cheat / free day.

 

Nutrition

Day Monday                         Target 1805   Breakfast 5 egg whites + 1 yolk   450cal 80g oats + Water = 256cal   After training shake 2 scoop = 240cal   Meal1 & 4 Split 200g tuna = 228cal or 140g chicken 20g red onion = 8cal 125G Cannellini Beans / 3 =84 cal   Lunch 150g chicken = 247cal lettuce 2 leafs = 4cal   Dinner Steak 100g = 280cal or 170g chicken brocoli 100g  = 35cal   1864cal	Day Tuesday                               Target 1725   Pre cardio (Can swap if later if cardio at night) shake 2 scoop = 240cal   Post Cardio/Breakfast 5 egg whites + 1 yolk   450cal 80g oats + Water = 256cal   Meal1 & 4 Split 200g tuna = 228cal or 140g chicken 20g red onion = 8cal lettuce 2 leafs = 4cal   Lunch 150g chicken = 247cal Cauliflower 100g = 23cal   Dinner Steak 100g = 280cal or 170g chicken brocoli 100g  = 35cal     1771cal
Day Wednesday                           Target 1980   Breakfast 5 egg whites + 1 yolk   450cal 80g oats + Water = 256cal   Post Training shake 2 scoop = 240cal   Meal1 & 4 Split 200g tuna = 228cal 20g red onion = 8cal lettuce 2 leafs = 4cal Lentils 120g = 118cal   Lunch 150g chicken = 247cal Green Beans 100g = 34 cal   Dinner Steak 100g = 280cal brocoli 100g  = 35cal   1818cal	Day Thursday                            Target 1805   Pre cardio (can swap to later if cardio at night) shake 2 scoop = 240cal   Breakfast 5 egg whites + 1 yolk   450cal 55g oats + Water = 176cal   Meal1 & 4 Split 125G Cannellini Beans / 3 =84 cal 200g tuna = 228cal 20g red onion = 8cal lettuce 2 leafs = 4cal   Lunch 150g chicken = 247cal Brussel Sprouts 100g = 36cal   Dinner Steak 100g = 280cal brocoli 100g  = 35cal Green Beans 100g = 34cal   1822cal
Day Friday                         Target 1980   Breakfast 5 egg whites + 1 yolk   450cal 80g oats + Water = 256cal   Post Training shake 2 scoop = 240cal   Meal1 & 4 Split 200g tuna = 228cal 20g red onion = 8cal lettuce 2 leafs = 4cal Lentils 120g = 118cal   Lunch 150g chicken = 247cal Green Beans 100g = 34 cal   Dinner Steak 100g = 280cal brocoli 100g  = 35cal   1818cal	Day Saturday                            Target 1725   Pre cardio (Can swap if later if cardio at night) shake 2 scoop = 240cal   Post Cardio/Breakfast 5 egg whites + 1 yolk   450cal 80g oats + Water = 256cal   Meal1 & 4 Split 200g tuna = 228cal or 140g chicken 20g red onion = 8cal lettuce 2 leafs = 4cal   Lunch 150g chicken = 247cal Cauliflower 100g = 23cal   Dinner Steak 100g = 280cal or 170g chicken brocoli 100g  = 35cal     1771cal

 

Working off the calorie defficit theory obviously.

 

ok, here comes the problem, in the 8 weeks (7 really, this is the 8th) I have lost 3kg total, which i think is poor.

Id really like some ideas as to what I should be doing to maximise my results, and am i eating / training correctly for the goal.

 

I have not measured it but going by my scales (which wont be 100% accurate) and an estimation, my body fat is around 30%. I'd really like to be 20% or less.

 

I have started taking L-Carnitine and CLA to see if they assist. I also take a multi vitamin, omega 3.

 

Any help would be greatly appreciated.

 

Cheers

 

[Pseudonym]

Hey mate, well done on giving this another crack.

I'm really impressed with the amount of detail you're tracking - that shows you're committed to making this work, for sure. Hopefully we can help you get the results you're after.

 

Just a few thoughts/questions:

- I didn't follow the description of your workout routine. Can you elaborate on that? What did yesterday's workout consist of, for example?

- Your diet looks quite low in calories to me. I just wonder if it's too low. How have your energy levels been? Have you been sticking to this pretty closely for the whole 7-8 weeks?

- Are you getting enough sleep? From my own experience, I can have everything else perfect, but without enough sleep, fat loss just doesn't happen.

[d3ft0n3s]

thanks for the reply mate thought no one was reading it. I'll. start at the end.

sleep between 5 - 8hrs a night more like 6 hrs mostly, agreed probably not enough.

calories I worked out how many I should consume to maintain to be 3000 a day. (would that be right?)

I cut them down to a zig zag pattern with low to no sugar and no starchy carbs. if there too low what should I add? some days I struggle to eat all that let alone more. energy had been fine until this week when I started the cla and the lcarnitine. but I haven't slept well either, maybe 5hrs Sunday and 5hrs Monday. having said that apart from cardio and gym my life is fairly sedentary. thoughts on the cla and lcarnitine?

ok an upper goes like this

chest set of 12 @ 45kg flat bar press

10@50

8@55

6@60

12@55

and a fail set of dumbbell flies say 10kg each

shoulders lat raise

12@7

10@8

8@9

6@10

12@8

12 shoulder press 12.5kg to fail

back bent over rows (just changed to this from wide grip lat pulls)

12@40

10@45

8@50

6@55

12@45

wide grip lat pulls 12@55

triceps push downs

12@25

10@28

8@30

6@33

12@28

single dumbbell tri push (can't think of actual name but lying) 12@10

bicep curls standing

12@8

10@9

8@10

6@12.5

12@10

cable bicep curls 12@20

forearms iv moved, to rolling weight up on string X 3and I have a. set of heavy grips that I work through the stated workout with.

Legs is the same format obviously exercises adapted to suit. basically it's the body for life pattern.

I usually lift in the morning and have breakfast before and shake straight after. but lately I have been lifting in evenings. cardio I usually have a shake first then thrash it and try wait an hour to eat breakfast after. also normally mornings but lately has been after work as I don't think I'm a morning person and if we are in the season I can still get it done after work.

another factor to note is we are a single income family so I don't have heaps to spend on supplements. last year when I did the body for life breakfast lunch and tea were whole foods and the other 3 meals were shakes. I reckon I was in serious calorie deficit.

utility also must be said on my cheat day I don't restrict what I eat but I don't go nuts either. I was always under the impression a cheat day is to repair and replenish glycogen.

I could have this all wrong, if you know a more effective way than what I have said please tell me :-)

[d3ft0n3s]

the first 4 weeks I was strick on meals 1 - 5but tea was a portion controlled whatever the family was having. now I am strict on all meals apart from Saturday or Sunday may be swapped to adapt a cheat day depending on commitments.

[d3ft0n3s]

I think it's important to note I'm not trying to look like the beast man.. yet... I just want to be thinner. Eg less body fat no lbm loss if possible

I would also like to add I don't really enjoy eating like this, there's no flavour, I'm sick to death of tuna, and chicken Breast for that matter. I also find it hard to down that amount of eggs and protein a day.

is there something I can do when I only eat say 5 times a day? no shakes, more normal food that my whole family eats? sometimes I think it would be nice to eat vege bake or nachos. am I better to eat more and my muscles will adjust? I'm quite confused by too much Internet information and also talked to a nutritionist about 3 years ago and her idea was eat less or frequently small meals.

I just don't know, I get a lot of Shit at work for lunches etc

[Leeroid]

If you've dropped 3kgs in 7 weeks that's just under 500 grams a week. That's a steady loss of weight and one that will not result in loss of muscle mass. Also you have to keep in mind that you may be gaining muscle mass which you may not notice since your bodyfat is so high. So you may have lost more than 3kgs of fat since you began which has been replaced by muscle.

 

You mentioned that your maintenance is 3000 calories yet your target daily calorie intake seems to be around 1700? How did you arrive at those figures? Usually a 1300 calorie deficit would cause you to lose weight faster than just 500 grams a week.

[d3ft0n3s]

I arrived at. those figures using an online calculator. but like I say is it the best way to go or not.?

the scale weight is not too important to me but body fat percentage is. I'd like to be 20% or under, for the sake of my knee and cause I'm sick of having a substantial out of proportion stomach.

should I be eating differently?

[Leeroid]

I arrived at. those figures using an online calculator. but like I say is it the best way to go or not.?

the scale weight is not too important to me but body fat percentage is. I'd like to be 20% or under, for the sake of my knee and cause I'm sick of having a substantial out of proportion stomach.

should I be eating differently?

Online calculators are a guide only and your BMR depends on a number of factors like your metabolism, genetic disposition, bodyfat percentage, hormone levels, health etc. I would say your maintenance calories are about 2300 daily if you're sticking to your diet as above and only eating 1800 cals. Also if you're eating 4000 calories on your cheat day, that'd bump your mean calorie intake up to 2100 which would mean you're only on a 200 calorie deficit. You mentioned that you don't go nuts on your cheat day which is good but might be a smart idea to keep track of what you eat on the cheat day to make sure you're not eating too much and undoing what you did on the other 6 days.

 

Your diet seems pretty good to me, protein intake appears to be adequate. Anyway, you're making good progress so keep at it and remember that it's a lifestyle change, not a temporary "diet".

[d3ft0n3s]

Yeah thanks for the advice. should I be eating more carbs?

any thoughts on the cla or lcarnitine?

also what can I change in my food to make it more interesting? pretty sick of eggs tuna and chicken Breast. is there anyone online I could talk to about this

[Pseudonym]

thoughts on the cla and lcarnitine?

To be honest, I wouldn't bother with them. Particularly if you don't have much spare cash for supplements. They might speed the results up a fraction, but I don't think it would be enough to warrant it at this stage.

I'm a little puzzled when you say you struggle to fit in all this food, because to me, it looks like hardly anything. For instance, from memory a tin of tuna is 180g - but you say you're eating 200g, split between two meals, so that's half a tin per meal?

So your diet is ultra-clean, and your workouts have plenty of work in them... it looks to me like you're doing everything right (except for the sleep - you do need more of that). I know 0.5kg weight loss isn't exciting progress, but as Leeroid says, it's a sustainable rate, and it's certainly not bad. Still, with everything you're doing, I would have thought progress would be faster.

The only thing I could suggest is perhaps Intermittent Fasting - I do this, and like it. Check out http://www.precisionnutrition.com/intermittent-fasting. You do have to be careful you don't binge and eat more than you intend, but given your detailed diet tracking so far, I think you'll be safe here. The advantage is that it then gives you the freedom to build family meals into your diet.

Suggesting IF is sure to get me shot by the diet traditionalists, but I'm not sure what else to suggest for you. Maybe a few more people can offer advice, but read up on IF in the meantime.

Good luck.

[d3ft0n3s]

Thanks for the advice again.

 

Not so keen on the IF. Basically i think its probably not so much food to eat as it is boring, as in im over it, i need some variety. Should i add fruit? Should i eat more carbs? Or should i stick to what im doing cause the principle is correct?

 

I think my problem is im sick of plain eggs first thing, could i swap it for something, the oats too, dont do it for me, and some mornings i choke them down, really not liking them. The plain tuna is another factor. Dont know what my problem is, i think maybe im being too strict????

 

On another note, i did some more working out, say my cardio probably burns 500cal (sound right or am i way off? thats what the read out says) So on those days, some day i have really only taken in 1200cal, cause iv burned 500, you know what i mean, should i compensate, or is that the essence of fat loss not to?

Also, any idea how much my weight sessions burn?

[Sibolovin]

If ya sick of eggs read on....

 

In theory can eat pretty much anything as long as Calories consumed are not more than you are tracking. If have a smartphone can do on the fly with myfitnesspal.com (can also do in webbrowser). Just try to hit protein needs (should really try to hit protein/carb fat goals). Do a google search on "iifym"

Have a go with myfitnesspal.com, stick in what you want to eat for breakfast and tea then make up other smaller meals with what calories are left. Most NZ foods are already programmed in wheatbix/watties baked beans etc.

Theres some websites that can autogenerate meals too  http://www.eatthismuch.com/ is probably one of many. Problem is not all meals given are what you like, at least gives you some ideas of new meals.

 

[d3ft0n3s]

Yeah I found a site that used macros and spat out a menu with shopping list last night idea looked good. aware of any that use nz foods and are free? the one I found was $9 a month us. granted not much but I love free :-)

[Dinahlady]

Just work out what macros you want to hit and use Myfitnesspal.com - They have NZ foods on there, but you still gotta check all the info is inputted. But it's usually pretty useful. You don't have to be 100% accurate anyway imo. 

 

 

[d3ft0n3s]

dinahlady can I set my fitness pal app to tell me what macros I am taking in? I was working off 40 carbs 30 protein 30 fats. sound about right? or should be tweaked how? my protein target for lbm I worked out to be about 190g a day.

any chance of a link to a reliable method of how to do body fat % and more accurately work out my lbm?

cheers

[d3ft0n3s]

So

 

Did a little research, and can somsone please correct me if i'm wrong, this is what i calculated.

Macros

@ 97kg (now)

2561-2988cals

224-261g protein

57-66g fat

288 - 226g carbs

 

for me to be 75kg

1980 - 2310 cals

173 - 202g protein

44 - 51 fat

223-260 carbs

 

So going by this THEORY, if i wanted to maintain as i am now, i would do the top macro calorie set, BUT, if my goal weight is 75kg, I would maintain the bottom calorie and macro set, is this right? ( i did post this in the other post, but was interestd on other posters thoughts ) OR have i got it totally wrong?

[Leeroid]

So

 

Did a little research, and can somsone please correct me if i'm wrong, this is what i calculated.

Macros

@ 97kg (now)

2561-2988cals

224-261g protein

57-66g fat

288 - 226g carbs

 

for me to be 75kg

1980 - 2310 cals

173 - 202g protein

44 - 51 fat

223-260 carbs

 

So going by this THEORY, if i wanted to maintain as i am now, i would do the top macro calorie set, BUT, if my goal weight is 75kg, I would maintain the bottom calorie and macro set, is this right? ( i did post this in the other post, but was interestd on other posters thoughts OR have i got it totally wrong?

Correct in theory but that's going off a formula for the general population. You are different from the general population in that your metabolism is slower than most people as has been demonstrated by the fact that you've been consuming 1800 calories (which is not a lot of food) daily for the past 7 weeks and have only lost 3kgs. That means your maintenance is only about 2200 or so and will continue to decrease as you lose weight.

Macro ratios don't really matter. The only thing that matters when you're cutting is that you consume adequate protein (1g per pound of bodyweight daily) and that your daily calorie consumption is below your maintenance level.

 

That's my 2 cents

[d3ft0n3s]

same goes for burning body fat?