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Post post workout nutrition
- Thread starter aad123
- Start date
Today,s macros
cal 2082
pro 192g
fat 73g
carb 122
Been working hard on my diet and training this week so looking forward to sundays weigh in. Hopefully it will be good news. Do you think my reduction is too high, I have dropped about 700cals a day.
cal 2082
pro 192g
fat 73g
carb 122
Been working hard on my diet and training this week so looking forward to sundays weigh in. Hopefully it will be good news. Do you think my reduction is too high, I have dropped about 700cals a day.
Just back from Rugby and my body is battered. Not sure about todays macros but I certainly had a 80mm intence cardio/weights session. Managed to resist the post match beer, which is very good for me.
"Two day rotating split three or four days a week is perfect."
I will start my 2-day split tomorrow. Squats, bench, bent row & dips followed by 10 mins HIIT on the cross trainer. I was thinking of 4 sets (15/12/10/8) for each exercize increasing the weight each set. Should I bother training my arms or will the compound movements take care of them ? I dont want to over train whilst cutting.
I will also weigh and measure tomorrow evening.
"Two day rotating split three or four days a week is perfect."
I will start my 2-day split tomorrow. Squats, bench, bent row & dips followed by 10 mins HIIT on the cross trainer. I was thinking of 4 sets (15/12/10/8) for each exercize increasing the weight each set. Should I bother training my arms or will the compound movements take care of them ? I dont want to over train whilst cutting.
I will also weigh and measure tomorrow evening.
Just completed my week one measurements.
Body fat -0.5% (now 21.5%)
Waist -0.5"
Chest -0.5"
Hips (ass) -0.75"
Thigh +1"
Feeling positive about next week. After the first 3 days of the diet my body must have got used to it as the hunger was not as bad on days 4-7.
Body fat -0.5% (now 21.5%)
Waist -0.5"
Chest -0.5"
Hips (ass) -0.75"
Thigh +1"
Feeling positive about next week. After the first 3 days of the diet my body must have got used to it as the hunger was not as bad on days 4-7.
Today's macros
cal 2181
pro 172g
carb 165g
fat 93g
Been feeling ill all day, especially when I woke up. As a result missed breakfast and didn't eat a lot throughout the day. Hopefully this will pass so I can get back on track tomorrow. No workout till Wednesday as wife is working late so have the kids.
Told a work friend my progress and she was impressed with how well I'v done and couldn't believe I lost weight but was still eating all of the time.
Well of now to get my shake, nuts and eggs. Don't really fancy it but I'll force it down and hope it stays down.
cal 2181
pro 172g
carb 165g
fat 93g
Been feeling ill all day, especially when I woke up. As a result missed breakfast and didn't eat a lot throughout the day. Hopefully this will pass so I can get back on track tomorrow. No workout till Wednesday as wife is working late so have the kids.
Told a work friend my progress and she was impressed with how well I'v done and couldn't believe I lost weight but was still eating all of the time.
Well of now to get my shake, nuts and eggs. Don't really fancy it but I'll force it down and hope it stays down.
Week 2
This weeks macros.
average
cal 225
pro 200g
carb 170g
fat 81g
My carbs still seem too high, this could be down to eating fruit. Should I cut down on my fruit, I only eat one apple and one banana a day but this equates to 47g of carbs.
This weeks measurements.
Waist -0.25"
Hips -0.5"
Thigh no change
Chest -1.5"
Weight 182lb - BMI 27.67
Only managed to drop 0.1% body fat, which seems a little strange seeing as I lost 1.5" off my chest and 0.5" off my hips. I'm disappointed about my waist measurement though.
I have held of doing cardio so far, should I start doing some HIIT at the end of my weights or should I wait until my losses start to slow down ?
This weeks macros.
average
cal 225
pro 200g
carb 170g
fat 81g
My carbs still seem too high, this could be down to eating fruit. Should I cut down on my fruit, I only eat one apple and one banana a day but this equates to 47g of carbs.
This weeks measurements.
Waist -0.25"
Hips -0.5"
Thigh no change
Chest -1.5"
Weight 182lb - BMI 27.67
Only managed to drop 0.1% body fat, which seems a little strange seeing as I lost 1.5" off my chest and 0.5" off my hips. I'm disappointed about my waist measurement though.
I have held of doing cardio so far, should I start doing some HIIT at the end of my weights or should I wait until my losses start to slow down ?
You don't know how much bodyfat you dropped in a week. You're down five pounds. Much of this will be water. BIA measurement devices underestimate your lean mass because it measures total body water. Drop glycogen and it thinks you got fatter.
Why do you advice this??
Because it's good to keep workouts shorter and less intense while cutting. Your arms get plenty of work from heavy compound movements.
I don't want to sound stupid but that went straignt over my head. What are BIA ??? I will google it also.
Is there a reliable home method of determining body fat. I currently use an online site based on weight, waist, neck and wrist measurements. What methods do other readers use ???
If at first I will loose water when do I start to loose fat ?
Calipers are really cheap and an easy way to measure body fat. They aren't 100% accurate but they are good enough to measure progress. I expect you would loose about 5 pounds of water pretty fast. Anything done online is an awful way to measure body fat.
Week 3.
Diet has stayed the same as last week, so nothing to report.
Measurements
Waist -0.75"
Hips no change
Thigh no change
Chest -0.5"
Weight 180lb -2lb
I am quite happy with this weeks progress, Iv started to see some definition in my thighs and upper abs. I no longer feel hungry, in fact some times I have to remind myself to eat. I did have a slice of Banana cake this week, but my 5yr old son cooked it for me so I couldn't say no. I was still below my daily calories so not a problem as long as I don,t make a habit of it. My urine still smells a bit funny but I'm not overly concerned with that.
Ready for next week and looking forward to dropping below the 35" waist bracket. I may have to buy a new belt as I'm running out of holes.
Diet has stayed the same as last week, so nothing to report.
Measurements
Waist -0.75"
Hips no change
Thigh no change
Chest -0.5"
Weight 180lb -2lb
I am quite happy with this weeks progress, Iv started to see some definition in my thighs and upper abs. I no longer feel hungry, in fact some times I have to remind myself to eat. I did have a slice of Banana cake this week, but my 5yr old son cooked it for me so I couldn't say no. I was still below my daily calories so not a problem as long as I don,t make a habit of it. My urine still smells a bit funny but I'm not overly concerned with that.
Ready for next week and looking forward to dropping below the 35" waist bracket. I may have to buy a new belt as I'm running out of holes.
7.30
protein shake
1 whole egg 2 egg white
cod liver oil 2 caps
multi vit
10.00
option1
tuna salad with mayo (1 can of tune)
option 2
salmon salad with dressing (newmans original) 200g of salmon
1.00
boiled chicken fillet 100-120g
broccoli florets 4 -5
mixed nuts - aprox 5-6
3.30
protein shake
mixed nuts - aprox 10-12
6.00
this varies day to day.
Usually a family meal, curry with rice, pasta with meatballs, baked sweet potato with tuna.
The normal type of meal but all home cooked no jars. Even on a diet I think its important
that the whole family sits down together for the evening meal and as my wife works in
eating disorders the food is usually healthy.
8.00 - 9.00 workout (4 days a week)
9.00
post workout shake.
25g protein
20g maltodextrin
20g glucose
5g creatine
on none workout days I still have the shake but replace the sugars with mixed nuts.
on workout days I have the nuts about 10.00.
10.30 bed.
I have taken some photos of my progress but I don't know how to get them up.
I will have a little fiddle later.
protein shake
1 whole egg 2 egg white
cod liver oil 2 caps
multi vit
10.00
option1
tuna salad with mayo (1 can of tune)
option 2
salmon salad with dressing (newmans original) 200g of salmon
1.00
boiled chicken fillet 100-120g
broccoli florets 4 -5
mixed nuts - aprox 5-6
3.30
protein shake
mixed nuts - aprox 10-12
6.00
this varies day to day.
Usually a family meal, curry with rice, pasta with meatballs, baked sweet potato with tuna.
The normal type of meal but all home cooked no jars. Even on a diet I think its important
that the whole family sits down together for the evening meal and as my wife works in
eating disorders the food is usually healthy.
8.00 - 9.00 workout (4 days a week)
9.00
post workout shake.
25g protein
20g maltodextrin
20g glucose
5g creatine
on none workout days I still have the shake but replace the sugars with mixed nuts.
on workout days I have the nuts about 10.00.
10.30 bed.
I have taken some photos of my progress but I don't know how to get them up.
I will have a little fiddle later.
Week 4
Chest +0.25"
Waist -0.25"
Hips -0.25"
Thigh no change
Weight 177lb -3lb (BMI 26.91)
Weight has dropped at a good rate this week. Target loss 2-4lb a week.
I can't quite understand why my chest has increased, could be a combination
of a three day a week full body workout and the increase in protein over the
last 4 weeks. Is it possible to build muscle whilst cutting ??? I wouldn't think so
but could the improvements in diet and nutrition be having a positive effect ?
Oh well I'll just keep on the diet and see what happens. I might start to introduce
a some cardio sessions on my none gym days. Just a light walk in the evening, 15 years
of rugby has not been kind on my knees so jogging is not really an option.
I will post another progress report next week.
next week.
Chest +0.25"
Waist -0.25"
Hips -0.25"
Thigh no change
Weight 177lb -3lb (BMI 26.91)
Weight has dropped at a good rate this week. Target loss 2-4lb a week.
I can't quite understand why my chest has increased, could be a combination
of a three day a week full body workout and the increase in protein over the
last 4 weeks. Is it possible to build muscle whilst cutting ??? I wouldn't think so
but could the improvements in diet and nutrition be having a positive effect ?
Oh well I'll just keep on the diet and see what happens. I might start to introduce
a some cardio sessions on my none gym days. Just a light walk in the evening, 15 years
of rugby has not been kind on my knees so jogging is not really an option.
I will post another progress report next week.
next week.
Week 5
Chest +0.25"
Waist -0.25"
Hips -0.25"
Thigh no change
Weight 175lb -3lb (BMI 26.61)
Not an ideal week due to the holidays but still managed to loose 2lb. I'm a little worried
about my chest as this is the second week it has increased by 0.25"
I'v started a slightly different training plan. I train 3 days a week, full body consisting of 5 exercises. 1 upper body push, 1 upper body pull, 1 lower body push, 1 shoulder and 1 exercise of my choice. All are compound movements except the last.
If I don't show an improvement next week I will start adding 10 mins HIIT at the end of each workout. I will also take a good look at my diet as it has slipped a little this week, dawn Easter eggs and hot cross buns.
See you next week.
Chest +0.25"
Waist -0.25"
Hips -0.25"
Thigh no change
Weight 175lb -3lb (BMI 26.61)
Not an ideal week due to the holidays but still managed to loose 2lb. I'm a little worried
about my chest as this is the second week it has increased by 0.25"
I'v started a slightly different training plan. I train 3 days a week, full body consisting of 5 exercises. 1 upper body push, 1 upper body pull, 1 lower body push, 1 shoulder and 1 exercise of my choice. All are compound movements except the last.
If I don't show an improvement next week I will start adding 10 mins HIIT at the end of each workout. I will also take a good look at my diet as it has slipped a little this week, dawn Easter eggs and hot cross buns.
See you next week.
I need a little advise.
I weighed myself today and I have only lost 1lb since Sunday. Do I need to further reduce my calories. If so where do I loose them from ?
I am still averaging 200g of protein, 80g of fat and 80g of carbs on non workout days and 110g of carbs on workout days. This works out to 2000 calories a day. As my carbs are low already where do I drop the cals ?
I have started doing HIIT cardio after my workouts but as I'v only been twice this week (I will be going tomorrow) I'm sure that doesn't make a great deal of difference. I have read that cardio first thing in the morning on an empty stomach is good but with two small children and a wife that works early shifts that is not a real option. Is there another optimum time for cardio. Could I miss my pre-workout carbs and achieve the same type of result (bearing in mind that I do not have any carbs during the day) ?
Any advise would be greatly received.
I weighed myself today and I have only lost 1lb since Sunday. Do I need to further reduce my calories. If so where do I loose them from ?
I am still averaging 200g of protein, 80g of fat and 80g of carbs on non workout days and 110g of carbs on workout days. This works out to 2000 calories a day. As my carbs are low already where do I drop the cals ?
I have started doing HIIT cardio after my workouts but as I'v only been twice this week (I will be going tomorrow) I'm sure that doesn't make a great deal of difference. I have read that cardio first thing in the morning on an empty stomach is good but with two small children and a wife that works early shifts that is not a real option. Is there another optimum time for cardio. Could I miss my pre-workout carbs and achieve the same type of result (bearing in mind that I do not have any carbs during the day) ?
Any advise would be greatly received.
Liquid 2011
Registered
Nice job, bro!
I took a close look at my diet and I'm using milk in my protein shakes. 3 shakes a day adds up to 25g of carbs. If I start mixing them with water I could cut another 100+ cals with not too much effort.
The kids are at grandparents this weekend so I did some early morning cardio. 5 mins light jog around the block followed by 15 mins HIIT in the back garden. I wonder what the neighbours thought of me squat pressing half a paving slab at 8.30 in the morning.
Went to the gym in the afternoon for a leg workout. I did some walking lunges to finish and nearly fell down the stairs on the way out. Definitely adding them to my workout on a regular basis. Always nice to find a new exercise to the list. I will post my weekly stats tomorrow. Off now for some a casein shake (with water) and some nuts.
The kids are at grandparents this weekend so I did some early morning cardio. 5 mins light jog around the block followed by 15 mins HIIT in the back garden. I wonder what the neighbours thought of me squat pressing half a paving slab at 8.30 in the morning.
Went to the gym in the afternoon for a leg workout. I did some walking lunges to finish and nearly fell down the stairs on the way out. Definitely adding them to my workout on a regular basis. Always nice to find a new exercise to the list. I will post my weekly stats tomorrow. Off now for some a casein shake (with water) and some nuts.
Week 6
Diet has been the same, however I will be cutting milk from my shakes next week.
Chest -0.50
Waist -0.25
Hips -0.50
Thigh -0.50
Weight 174lb (-1lb)
Although the weight has not dropped by a great deal the measurements are far better than expected. A good week, well on track.
Next goal is to drop waist below 34". Bring it on !!!!
Thanks for the replys to my last post. I was a little down at only 1lb but if you guys say thats OK then thats fine with me.
Diet has been the same, however I will be cutting milk from my shakes next week.
Chest -0.50
Waist -0.25
Hips -0.50
Thigh -0.50
Weight 174lb (-1lb)
Although the weight has not dropped by a great deal the measurements are far better than expected. A good week, well on track.
Next goal is to drop waist below 34". Bring it on !!!!
Thanks for the replys to my last post. I was a little down at only 1lb but if you guys say thats OK then thats fine with me.
tommygunz
Registered
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I eat all the time, morning, day and night. Don't eat crap and you will be fine. Shakes are good for fast delivery but thats it. There is no substitute for whole food and besides there is not one casein shake that doesn't suck.
I have worked out my body fat to 19% using several web pages. This is a drop of 3% in 7 weeks. But based on my starting weight and body fat I have lost 5lb of lean mass.
187lb @ 22% fat = 146lb lean mass
174lb @ 19% fat = 141lb lean mass
So I have lost 13lb but 38% of that loss is lean mass. I know I can't get that back whilst cutting but how can I limit the muscle loss for the rest of my cut? I'm worried that when I get to 10 to 12% body fat the muscle loss will be huge and I will just end up looking skinny. My diet is as above.
I wish I didn't analyse these thing so much, but I do.
187lb @ 22% fat = 146lb lean mass
174lb @ 19% fat = 141lb lean mass
So I have lost 13lb but 38% of that loss is lean mass. I know I can't get that back whilst cutting but how can I limit the muscle loss for the rest of my cut? I'm worried that when I get to 10 to 12% body fat the muscle loss will be huge and I will just end up looking skinny. My diet is as above.
I wish I didn't analyse these thing so much, but I do.
