How is strength in the gym?
Are you measuring both weight loss and body fat % to track lean body mass?
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02-05-2012, 07:04 AM #31
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02-05-2012, 08:34 AM #32
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Strength is down a bit but cutting my deficit down a little should help with that. I am simply going by the mirror. Still looking good and filling my shirts just as well as I did on my high protein cut. The real test will be when I get to 190 again. I will compare pics.
Add me on instagram @davidgzz1981
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02-06-2012, 09:39 AM #33
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Feb. 5th 2012
Breakfast 1592
1 1/2 servings 1% Lowfat Milk with Vitamin A & D
1 medium apple
1 cup Beef Stew with Potatoes and Gravy
1 serving Glazed Sour Cream Donut Holes
2.4 servings Macadamia White Chip Cookie
1/2 cup Milk (1% Lowfat with Added Vitamin A)
Lunch 962
1 cup 1% milk
1 medium Apples
3/4 serving donut holes
1 serving spicy chicken sandwich
Intake 2554 Fat(g) 105.68 Carbs(g) 319.34 Prot(g) 95.26
Burn 2966
Deficit 412
Total deficit 23412/3500=6.68lbs.
Actual weight loss to date: 10.4lbs.
Activity & Exercise Time spent Burned
Sleeping 8 hours 707kcal
Resting 6 hours and 50 minutes 671kcal
Sitting 5 hours 687kcal
Standing 3 hours 589kcal
Housework 1 hour 246kcal
Dance (slow step) 10 minutes 65kcal
Gym closes at 5pm on Sundays so I did not make it. Legs were too sore to go jogging. Even so, I managed a deficit on a day where most of America is gaining a pound. Also, weighed in yesterday at 205.6.Add me on instagram @davidgzz1981
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02-06-2012, 08:10 PM #34
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
So my workouts have not been as good as usual the last week because of the large calorie deficit. Deficit was only 400 yesterday and as a result my wo today was awesome. Felt strong and joocy. Some gym go'ers even commented. Don't know if that means I will have the same deficit but I think I will try to get it down to 800-1000 instead of 1300-1400.
Add me on instagram @davidgzz1981
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02-07-2012, 08:09 AM #35
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Feb. 6th 2012
Breakfast 49.60 112.00 18.80 940
2 servings ben and jerry's cinnamon buns 26.00 74.00 8.00 560
0.8 serving Fudge Drizzled Chocolate Chip Cookies 3.60 12.00 0.80 80
2 servings Santa Fe Trail Mix 20.00 26.00 10.00 300
Lunch 65.35 148.70 83.54 1541
1 cup 1% milk 2.37 12.18 8.22 102
1 serving Baked Barbecue Potato Chips 3.00 22.00 2.00 120
2 servings chicken strips 18.00 20.00 28.00 360
1 serving Chorizo Sausage 17.00 1.00 8.00 190
2.66 servings general mills reeses puffs 7.98 58.52 5.32 319
3 servings jumbo eggs 15.00 3.00 24.00 270
2 servings White Corn Tortillas 2.00 32.00 8.00 180
Macros Fat(g) Carbs(g) Prot(g) KCals
114.95 260.70 102.34 2481
Activity & Exercise Time spent Burned
Sleeping 7 hours and 40 minutes 678kcal
Resting 6 hours and 15 minutes 614kcal
Standing 4 hours and 40 minutes 917kcal
Sitting 3 hours 412kcal
Weight Training (moderate) 1 hour and 25 minutes 835kcal
Desk Work 1 hour 147kcal
Intake 2481
Burn 3603
Deficit 1122
Total Deficit in 19 days 24534/3500=7.0 lbs.Last edited by Striation; 02-07-2012 at 08:54 PM.
Add me on instagram @davidgzz1981
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02-08-2012, 09:47 AM #36
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Feb 7th 2012
Breakfast 33.68 92.64 8.28 695
1 small Apples 2 0.18 14.64 0.28 55
1 serving ben and jerry's cinnamon buns 10 13.00 37.00 4.00 280
2 servings Movie Theater Popcorn 10 20.00 28.00 4.00 300
1/2 serving quaker mini rice cakes 2 0.50 13.00 - 60
Add Item
Lunch 59.00 105.00 48.00 1140
1 serving Angus Mushroom & Swiss Third Pounder 27 40.00 59.00 44.00 770
1 serving French Fries (Medium) 13 19.00 46.00 4.00 370
Dinner 4.73 82.35 18.45 445
2 servings corn pops 8 - 58.00 2.00 240
2 cups Milk (1% Lowfat with Added Vitamin A) 7 4.73 24.35 16.45 205
Fat(g) 97.41 Carbs(g) 279.99 Prot(g) 74.73
Activity & Exercise Time spent Burned
Sleeping 7 hours and 31 minutes 662kcal
Sitting 6 hours 823kcal
Desk Work 3 hours and 25 minutes 502kcal
Resting 3 hours and 11 minutes 312kcal
Standing 2 hours and 3 minutes 401kcal
Housework 1 hour 245kcal
Weight Training (moderate) 50 minutes 490kcal
Intake 2280
Burn 3435
Deficit 1155
Total Deficit in 20 days 25689/3500=7.33 lbs.Add me on instagram @davidgzz1981
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02-09-2012, 05:47 AM #37
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Feb 8th 2012
Breakfast 17 15.74 73.27 13.29 484
1/2 serving 1% Lowfat Milk with Vitamin A & D 2 1.25 6.50 4.00 55
1 small apple 2 0.18 14.64 0.28 55
1 1/2 servings baked lays 7 5.25 36.00 3.00 210
1 serving great value white bread 2 1.00 13.00 2.00 70
1 tablespoon peanut butter 3 8.06 3.13 4.01 94
Add Item
Lunch 42 32.00 197.50 36.50 1230
2 servings Five Cheese Lasagna 17 12.00 70.00 24.00 480
2 1/2 servings plush pippin 26 20.00 127.50 12.50 750
Add Item
Dinner 32 38.37 119.18 36.22 942
1 serving Chocolate Cake Donut - Chocolate Iced 8 10.00 36.00 4.00 240
1 serving deli express 8 7.00 27.00 15.00 230
1 cup Milk (1% Lowfat with Added Vitamin A) 4 2.37 12.18 8.22 102
1 serving Raised Round - Chocolate Glazed Donut 8 9.00 31.00 4.00 220
1 serving Santa Fe Trail Mix 5 10.00 13.00 5.00 150
total calories: 2656
RDI(%) 92 Fat(g) 86.11 Carbs(g) 389.95 Prot(g) 96.01
Activity & Exercise Time spent Burned
Sleeping 7 hours and 31 minutes 662kcal
Standing 6 hours and 40 minutes 1306kcal
Resting 5 hours and 56 minutes 581kcal
Desk Work 2 hours and 25 minutes 355kcal
Exercise machine (slow) 43 minutes 421kcal
Jogging 5.5 mph 23 minutes 323kcal
Walking 3.5 mph 6% incline 17 minutes 195kcal
Weight Training (moderate) 5 minutes 49kcal
Intake 2656
Burn 3893
Deficit 1237
Total Deficit 26926/3500=7.69 lbs.Add me on instagram @davidgzz1981
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02-09-2012, 06:49 AM #38
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02-09-2012, 08:25 AM #39
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02-10-2012, 12:15 AM #40
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02-10-2012, 02:40 AM #41
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02-10-2012, 03:38 AM #42
- Join Date: May 2011
- Location: Harlow, Essex, United Kingdom (Great Britain)
- Age: 30
- Posts: 1,037
- Rep Power: 3115
Please read all of the information about nutrition provided in the stickies on the main Nutrition page.
In summary though; as long as your macronutrients are fine, body composition will be the same no matter what foods you are eating to reach them. Obviously, health is always a factor, and this is why eating enough whole foods to reach your micronutrient goals is also important.
Once again though, please read the threads in the main Nutrition section which are labelled Sticky:.
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02-10-2012, 05:54 AM #43
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Feb 9th 2012
2 servings 1% Lowfat Milk with Vitamin A & D 8 5.00 26.00 16.00 220
2 servings 3 Cheese Italiano Singles Sensations (Borden) 5 9.00 4.00 8.00 140
1 small apple 2 0.18 14.64 0.28 55
10 1/2 oz bottom roast 13 12.83 - 66.05 381
1 serving glazed donut 8 6.00 41.00 2.00 220
2 servings hamburger bun 8 1.00 42.00 8.00 220
3 servings orange slices 16 - 108.00 - 450
1 serving Sour Cream & Onion Potato Chips 6 11.00 12.00 2.00 160
7 servings WHITE CHOC MACADAMIA COOKIES 39 49.00 161.00 14.00 1120
RDI(%)102 Fat(g) 94.01 Carbs(g) 408.64 Prot(g) 116.33
Activity & Exercise Time spent Burned
Sleeping 7 hours and 31 minutes 662kcal
Standing 6 hours and 53 minutes 1348kcal
Desk Work 3 hours and 25 minutes 502kcal
Resting 3 hours and 23 minutes 331kcal
Weight Training 1 hour and 8 minutes 666kcal
Housework 1 hour 245kcal
Exercise machine (slow) 40 minutes 392kcal
Intake 2966
Burn 4147
Deficit 1181
Total Deficit 28107/3500=8.03 lbs.
Did chest and back yesterday. Great WO.Add me on instagram @davidgzz1981
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02-10-2012, 07:16 AM #44
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02-10-2012, 03:11 PM #45
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02-10-2012, 04:30 PM #46
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02-10-2012, 05:13 PM #47
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Isn't that everyones plan? We all lose a little muscle unless we are new to lifting, recomping, or on steroids. To answer your question, yes I am trying to lose fat while retaining muscle. I am logging this to keep myself motivated and to see if the common protein percentages recommended are unnecessary. After 11 years of lifting this is my first time cutting with such a low percentage of protein and I look and feel the same as when I was a full bro so far.
Add me on instagram @davidgzz1981
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02-11-2012, 05:33 AM #48
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Feb 10th 2012
RDI% 94 Fat 124.00 Carbs 271.00 Prot 106.00 Calories 2720
4 servings BEN AND JERRY'S PUMPKIN CHEESECAKE 52.00 128.00 16.00 1160
2 servings british club 18.00 74.00 42.00 600
3 servings Scalloped Potatoes & Ham in creamy cheese sauce 54.00 69.00 48.00 960
Activity & Exercise Time spent Burned
Sleeping 7 hours and 30 minutes 661kcal
Standing 5 hours and 38 minutes 1103kcal
Desk Work 4 hours and 25 minutes 649kcal
Resting 3 hours and 47 minutes 370kcal
Weight Training (moderate) 1 hour and 10 minutes 685kcal
Exercise machine (slow) 1 hour and 5 minutes 636kcal
Shopping 15 minutes 56kcal
Housework 10 minutes 41kcal
Intake 2720
Burn 4204
Deficit 1484
Total Deficit 29591/3500=8.45 lbs.Add me on instagram @davidgzz1981
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02-12-2012, 05:42 AM #49
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Feb 11th 2012
RDI% 109 Fat 152.41 Carbs 330.94 Protein 121.64 Calories 3158
2 servings Asian Zing Sauce - 22.00 - 90
1 1/3 servings Boneless Wings 47.88 23.94 39.90 702
2 1/2 servings butter finger minis 20.00 72.50 5.00 450
1 serving cinnamon french toast sticks 15.00 43.00 5.00 320
2 servings HOT N READY pizza 22.00 64.00 28.00 560
1 serving Light Pancake & Waffle Syrup - 26.00 - 100
1 serving Marie Callender's Herb Roasted Chicken with Potatoes & Vegetables 21.00 32.00 30.00 460
1 serving Prairie Farms 1% Lowfat Milk 2.50 11.00 8.00 100
2 1/2 oz Sour cream and onion chips 24.03 36.50 5.74 376
Activity & Exercise Time spent Burned
Sleeping 7 hours and 18 minutes 643kcal
Desk Work 4 hours and 25 minutes 649kcal
Standing 4 hours and 3 minutes 793kcal
Sitting 3 hours and 13 minutes 441kcal
Resting 2 hours and 49 minutes 276kcal
Exercise machine (slow) 1 hour and 19 minutes 774kcal
Weight Training (moderate) 50 minutes 490kcal
Skipping rope 3 minutes 59kcal
Intake 3158
Burn 4124
Deficit 966
Total Deficit 30557/3500=8.73 lbs.Add me on instagram @davidgzz1981
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02-12-2012, 03:25 PM #50
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02-12-2012, 04:31 PM #51
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Still a long way from my ultimate goal. I just did a couple of measurements. Chest cold and relaxed 45" waist 40". Let's just say I hide the fact that my waist is this big well. Chest and shoulders make it look smaller than it is. I measured waist alone 3 days ago and it was 41" so looks like I am making progress.
On a side note, one way I measure fat loss is the weight belt at my gym. When I started on Jan 18th it was tight on the 4th hole. I can now tighten it to the 7th which is only 2 away from the tightest I could get it when I was 190.Add me on instagram @davidgzz1981
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02-13-2012, 03:32 PM #52
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02-13-2012, 09:09 PM #53
What app are you using to estimate daily expenditure? I've been contemplating buying a bodybug or the new Nike thing...but if an app can come even kind of close, I'll save a couple hunder dollars!
also...mirin' ice cream selections.America's Team Always - Dallas Cowboys
"Who is wise? He who learns from every man."
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02-13-2012, 09:15 PM #54
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
It has a lame name but I use fatsecret.com. I found the phone app which is called calorie counter by fat secret which led me to the site. I would use myfitnesspal.com but I did not see a place to measure what you burn during sleep/resting/sitting etc,.
I have a question for you. How do you copy and paste your food intake? It looks a lot nicer than what I post, lol. I have just been copying and pasting and then taking the time to try and clean it up. I'm a computer noob.Add me on instagram @davidgzz1981
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02-13-2012, 10:17 PM #55
lol, I just hit "Print Screen" while on the website, then paste into MS Paint and crop the table before uploading to tinypic. It seems like a lot of trouble, but keeping the log has really kept me honest with my diet.
and myfitesspal is great for the diet side of things, but the expenditure part is unreliable IMO. I'll check out that website, thanksAmerica's Team Always - Dallas Cowboys
"Who is wise? He who learns from every man."
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02-13-2012, 11:08 PM #56
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02-14-2012, 03:22 AM #57
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02-15-2012, 06:16 AM #58
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02-16-2012, 06:52 AM #59
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Activity & Exercise Time spent Burned
Sleeping 7 hours and 43 minutes 680kcal
Standing 6 hours and 30 minutes 1273kcal
Sitting 5 hours 685kcal
Desk Work 1 hour and 25 minutes 208kcal
Weight Training (moderate) 1 hour and 10 minutes 685kcal
Exercise machine (slow) 1 hour and 6 minutes 646kcal Resting 51 minutes 83kcal
Elliptical 15 minutes 228kcal
Intake 3065
Burn 4491
Deficit 1426
Total Deficit 35523/3500=10.14 lbs.
Sorry, still trying to figure out this photobucket crap. I am not doing anything different but the pictures are coming out really small for some reason.Add me on instagram @davidgzz1981
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02-17-2012, 05:43 AM #60
- Join Date: Apr 2003
- Location: Illinois, United States
- Age: 42
- Posts: 2,727
- Rep Power: 14815
Feb 16th 2012
Breakfast Fat 168.32 Carbs 227.77 Protein 81.19 Calories 2599
2 servings at Home Omelet Crisper Cheddar Cheese 24.00 40.00 16.00 420
4 servings Butter Pecan Ice Cream 80.00 96.00 16.00 1040
4 oz Chicken salad 17.82 1.77 17.19 239
1 serving domino's sausage PIZZA 14.00 36.00 12.00 320
1 serving Marketside Cobb salad 18.00 5.00 14.00 240
1 serving On the border chips 7.00 19.00 2.00 140
1 serving Reese's Peanut Butter Cookies 6.00 19.00 3.00 140
1 serving Zesta Original Saltine Crackers 1.50 11.00 1.00 60
Activity & Exercise Time spent Burned
Standing 11 hours and 55 minutes 2325kcal
Sleeping 7 hours and 1 minute 616kcal
Sitting 2 hours and 15 minutes 307kcal
Housework 1 hour 244kcal
Weight Training (moderate) 45 minutes 439kcal
Desk Work 40 minutes 98kcal
Resting 16 minutes 26kcal
Driving 8 minutes 21kcal
Intake 2599
Burn 4076
Deficit 1477
Total Deficit 3700/3500=10.57 lbs.Last edited by Striation; 02-17-2012 at 05:56 AM.
Add me on instagram @davidgzz1981
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