Mikes Journal- Fat Loss And Strength/muscle Gain

[BulkMeUp]

i have both oatmeals but they basically have the same nutritional facts and instant tastes alot better(ill take both),

Yes they have the same nutritional facts, but they are little more processed than regular oats. If you like, use the instant oats in your shake when you work out/play ball, as i explained above. That would be a good time to have them.

i think fruits are filled of sugar, they dont have anything good except vitamins-

Yes they do have good stuff in them. They mostly contain a sugar called fructose. The sugar you are trying to limit are simple sugars - sucrose (table sugar). But eat the fruit not just drink fruit juice as most juices contain added sugar.

Here is some info: Benefits of Eating Fruit for Losing Weight

im already takin all the vegetables and a multivitamin- isnt that enough?

Whole food sources are much better source of vitamins and minerals. Besides they contain soluble fiber, something you need.

 

[mike456]

how much weight do u guys think i should be expecting to lose a week?
aalso ill post my new routine:
Day 1- Push
Day 2- Legs- strength, power, speed- jump higher and run faster
Day 3- Off
Day 4- Pull
Day 5- Off
Back to Day 1

Pull 4-8 reps
Pull-ups 3 sets
Barbell Upright rows or cable lateral raises 3-2 sets
DB or Cable one arm row 2-3 sets
Cable shrug 2 sets
Cable rear lateral raise 2 sets
Barbell Curl 3 sets
DB concentration, EZ bar, or DB hammer curl 2 sets

Push 4-8 reps
BB bench press 3 sets
Lying cable triceps/chest dip 3 sets
DB fly 3 sets
BB military press 3 sets
DB triceps extension 3 sets

Legs
Deadlift 5 sets 3-8 reps
Deadlift - Simply load up a bar and bend down, grab the bar, and pick it up while keeping your back straight and using the power of your glutes and hamstrings to initiate the movement. Deadlifts are a superior strengthening exercise for the glutes and hamstrings and also develop whole body power through their influence on the traps, grip, and upper back. This also makes some version of deadlifts a necessity for anyone who wants to jump higher and run faster. For extra hip and hamstring recruitment, try performing deadlifts with a wide grip while standing on a box. Perform 3-8 repetitions per set.
Paused Jump Squat 6 sets 5-10 reps
Paused Jump Squat - Use a load of 15-30% of your max squat. Descend down just above parallel, pause for 3 seconds and then jump as high as possible. Not only are jump squats fun but they are also very effective for jumping higher and running faster. Perform 5-10 reps per set.
Ankle Jumps 6 sets 20 reps
Ankle jumps - An ankle jump is performed jumping off of the ground in rhythm by just springing off your ankles. While you're in the air you want to pull your toes up. You also must prevent your heels from ever touching the ground. The key to this exercise lies in your ability to keep your knees locked while jumping and landing on and off the ground, as well as spending the least amount of time on the ground as possible. Over time you'll find you can jump higher and higher using just your ankles. Perform 20 reps per set.
Weighted incline sit ups 3 sets 4-8 reps

 

[mike456]

so far the diet is good, i had a shake in the morning, i had no time to make oatmeal- didnt want to miss the bus, then for shool luch, theonly meat they had was breaded chicken, only carbs they had was french fries and the vegetables they looked fukin rotten, i got the breaded chicken and a low fat chocolate milk ,the chocolate milk had a lot of vitamins and 12 grams of protein, (it was 170 calories), then i ate the chicken with a little bit of ketchup and drank some water from the fountain, now im home its 2:50 here- what do u suggest i eat, i have low fat milk and plain yogurt, i have eggs, i have a piece of turkey but its pretty bloody(so ill have to cook it on a pan), and i got a can of tuna fish, and of course theres bread- thats the only healthy things i can find in my house- oh and the oatmeal- rest of the stuff is candy and cookies and chocolate- So what do u think i should have?

 

[mike456]

i thinkim gonna cook the turkey alittle on the pot with some olive oil and just have a cup of lowfat plain yogurt.. what ya think?

 

[mike456]

i put a tablespoon of protein powder in the yogurt and mixed it up, but th turkey is goooooood

 

[mike456]

the yogurt is pretty good 2.. lol

 

[mike456]

its 7:30 and im still on my diet!! lol, i gotta go eat something healthy, hopefully i can find somethin...

 

[mike456]

i thnk im just gonna have lowfat yogurt with whey protein, im to lazy right now to make anything.. just got back from playing ball for 2hours and 30min, my legs are already startin to get soreee

 

[mike456]

FUCKKK!! i quit the diet at 8:30 i shoulda just went to sleep, my brother came home with wendys and he asked me if i wanted. i said no, and hes like just eat, theres alot and then he leaves it in the room with me, im so weak minded, why the hell cant i control myself?
If i cant control myself 1 fkin day how the hell am i gonna hold myself all the time i need to drop the bodyweight? im fuckin pitiful

 

[mike456]

This is my last plan if i dont stay on it ill be fat for the rest of my life, if any1 can add to the list of foods, please do..
55 grams fat- 500 calories
150 grams protein- 600 calories
225 grams carbs- 900 calories
2000 calories total

Carbs:
Oatmeal
100% whole wheat bread
Whole wheat pasta
Brown rice
Yams
Sweet potatoes
Beans
Green leafy vegetables

Fat:
Fish
Nuts and seeds
Olive oil
Flax seed oil

Protein:
Meat
Chicken
Turkey
Fish
Eggs (egg whites)
Nuts

 

[mike456]

i finsihed a day of dieting!! lol, it was easy too- yesterday i weighed in at 233 on my scale and to day 230 is that at all possible,- both times was an empty stomach, and its not water weight because i didnt do any cardio/weight training and i drank alot of water..., i think my scale is fuked up- cheap shyt

 

[mike456]

i dont know exactyl when i ate but this is what it looked like
whey protein shake- multivitamin
chicken breast, yogurt
chicken breast
yogurt, banana
4 egg whites and veggies scrambled with abot a table spoon of olive oil
my last meal was at about 7:00 and i went to sleep at 12:00

 

[mike456]

i know the diet wasnt that good but there was nothing else in the house i shouldve had egg whites and veggies in the morning with the shake and at night- right?

 

[mike456]

i have cooked ham each slice is 40 calories and has 5 g of protein- im thinkin about cooking ham and eggwhites and veggies in olive oil for breakfast right now- should i?

 

[mike456]

any quick responses lol-i need to eat now

 

[BulkMeUp]

It dosent matter too much what you eat and when you eat it so long as it fits into your cal requirements.

Your diet posted did not show any carbs except for the banana and veggies, if so you may lost mostly water weight.

 

[mike456]

the yogurt has lots of carbs..

 

[mike456]

i had 2 meals and these are my macros so far
toal calories 829
total carbs 97g
total protein 65g
total fat 21g
the fat came from beans(4gfat), whey(3gfat), banana(1gfat), olive oil(14gfat)
the protein came from 4egg whites(14g pro), beans(5gpro), whey(33gpro), yogurt(13g), banana(1g)
the carbs came from everything but the most was from the yogurt(43g), and banana(28g)

 

[mike456]

i thnk im just gonna train lower body then have a shake and later have a big chickenbreast and thats all for 2day