***Skinny fat guy trying to recover***

[NCepeeist]

As someone else posted-> just make sure you hit that prot hard. May want to consider upping on the higher deficit days. Same with veggies and fruits! though you dont show all your meals for the day, I am hoping theres plenty of those in there? burning 3k+ a day requires alot of micros as well just make sure you get em in!

[waqas11]

As someone else posted-> just make sure you hit that prot hard. May want to consider upping on the higher deficit days. Same with veggies and fruits! though you dont show all your meals for the day, I am hoping theres plenty of those in there? burning 3k+ a day requires alot of micros as well just make sure you get em in!

Thanks, yh i should up protein on high deficit days, i eat plenty of fruit and veggies daily but dont post them. Thanks for the input!

[waqas11]

Monday, workout day:

Squats-x3-8reps
1x8- 70kg
2x8-72.5kg
Bench press-x3-8reps
3x8-55kg
Lat pulldown-x3-8reps
3x8-55kg
Barbell curl-x3-10reps
1x10-22.5kg
2x10-25kg
Lying tricep curls-x3-10reps
3x10-20kg

Eaten 2000calories 141g protein 52g fat rest are carbs.(according to livestrong 236g carbs)
burnt 3200 calories total defiect=1200calories

Didnt burn much, all i did was a little bit of walking, gym in the AM. Christmas holidays from college, so not much activity going on.

Iv got a buffet to go to on thursday, friday im going to the cinemas, sunday christmas and monday boxing day which means cinemas and shopping spree! So im trying to cut calories just enough to survive, im going to eat a lot in the buffet and monday is the boys day out and sunday is christmas dinner, i will try controling but my diet wont be in check. Sorry to say no food pics this week!



Got my favorite oats today aswell!

[waqas11]

Tuesday, p90x strech. 1hour streching using p90x

Eaten 2100calories 156g protein 50g fat rest are carbs.(according to livestrong 243g carbs)
burnt 3250 calories total defiect=1150 calories

apart from doing p90x i went to city center to look at the christmas stalls, didnt find much, but got a good walk

Taking reduction PM, get very wild and crazy dreams, the actual product really works but it tastes absoultly horrible!! iv ordered the tablets from BB.COm. Will take approx 8-20 business days to get to me in the UK.

[waqas11]

Family has decided we will not go to a buffet tommorow, we got some bits and bobs that need doing so no time! so buffet is called off, but there will be a friday, sunday and monday restraunt time!

[waqas11]

Wednesday: Workout day

Deadlifts-x3-8reps
3x8-95kg
Military press-x3-8reps
1x8-37.5kg
2x7-37.5kg
Leg press-x3-8reps
2x8-155kg
1x8-160kg
Seated cable row-x3-8reps
3x8-45kg
Upright row-x3-12reps
3x12-27.5kg
Dumbell curls-x3-10reps
3x10-12kg
Dips-x3-12reps
1x12-5kg
1x9-5kg
1x7-5kg

Eaten 2150 calories 175g protein 47g fat rest are carbs.(according to livestrong 259g carbs)
burnt 3500 calories total defiect=1350calories

i wanted to ask is it normal to be absolutly nackered after leg presses, i did deadlifts, military press before them, then i was absolutly tired!!! Plus i hardly sweat is that a bad thing??



Went to do some shopping yesterday i saw wild alaska salmons( never cooked salmon) it tasted amazing easy 50grams protein!
776 calories, 300 grams red potato and you know mayo!!

took some images today: any diffrence??

[NordAK]

Went to do some shopping yesterday i saw wild alaska salmons( never cooked salmon) it tasted amazing easy 50grams protein!
776 calories, 300 grams red potato and you know mayo!!

Try grilling it over charcoal. It's easier to not overcook it that way, and it absorbs the smokey bbq flavor.

[waqas11]

Try grilling it over charcoal. It's easier to not overcook it that way, and it absorbs the smokey bbq flavor.

Thanks will give it a try on monday!

[waqas11]

thurday- Rest day!!(did about 30mins street walking, for sunday and monday)

in the Evening went out to the local takeaway to get some food, with friends.

calories eaten-2150 52g fat 142g protein rest carbs(according to livestrong 206grams carbs)



Tandoori chicken, i think its peri-peri chicken?? i estimated it to me 80grams protein, 34g fat- calories i estimated it to be around 750?? if im incorrect please let me know.

[waqas11]

Friday, workout day:

incline dumbell press
1x8-22kg
1x8-24kg
1x7-24kg

dumbel flyes
3x8-14kg

calf raises
3x8-110kg

T bar row
3x50kg

dumbell shoulder press
1x8-18kg
1x5-20kg
1x5-20kg

21's
3x21-20kg

tricep kickback
3x8-6.25kg


Eaten 2150calories 142g protein 47g fat rest are carbs.(according to livestrong 255 carbs)
burnt 3600 calories total defiect=1450 calories

Friday! i went out to watch the cinemas, and went shopping! guess what i got:


Devon custard


fairy cakes!

total weekly defiect=6k!!

tommorow i will eat at maintaince, sunday no calories counting but portion controlling, same goes for monday.

[waqas11]

Saturday: AM cardio 40 mins, and streching calories burnt 450 calories on treadmill.

Also weigh in day, i didnt move!! 11.9pounds 17.1%?? i think it has becuase i had them fairy cakes! carbs!! lol o well

calories eaten: 3500 calories 101g fat 138g protein rest carbs( according to livestrong 444gram carbs(not including the chicken samosas, becuase i had to type it in my self)

calories burnt accoding to bodymedia- 3550calories

Meaning break-even!

been a slow day aint done much, i think it was a wastful day!


Main meal- chips, 2 battered fish, 3 ****sa and baked beans- calories-1222

I had the tin or custard i got yesterday!! was amazing!



maple pecan plait- 390calories!

[waqas11]

Sunday was a family day just chilling out at home all day, the day was pretty slow! in the evening went out to eat at a restraunt.

Calories eaten: Unknown- Estimated at 4k
Calories burnt: Unknown, i didnt want to track how much i burnted at crap today so i didnt bother wearing the bug. EST 2600calories

Sunday morning weigh in at 166pounds

the eats!



chicken seekh kebabs! around 200 each i recon.



chocolate cake with custard- calories unknown.



chicken curry, calories unknown.



oreo milkshake- calories unknown!

[waqas11]

monday- workout day, but no workout took place becuase 1. the gym was closed, plus its boxing day where you just want to chilax!!

went to shopping center to buy some new gear it was supposed to be cheap, but i didnt find nothing at all! later went to the cinemas and a restraunt with friends to catch up and have fun. MI4 movie is not as well as i thought i was going to be, its let me down.

calories eaten: unknown- estimated at 6k
calories burnt: unknown- but guessing around 2800, did alot of walking in the shopping center.

the eats!

Nachos at the cinema calories 1k i recon.


big naan bread at the restraunt iv been told the small round ones are around 500 calories :s


mince meat curry, heft calories!

Lamb seekh kebabs, no pic friends were looking at me.


caramel chocolate cake- calories around 500

hot choco fudge cake- 500 calories around

vanilla slice around 400calories.

[domenic1995]

not alot of change bro. you look slightly more muscular and have a little less of a gut/better chest, but it doesnt seem sp great to me lol. maybe you should try eating a little less junk food? you dont seem like your getting enough protein in your diet vs. fat/carbs bro

[waqas11]

not alot of change bro. you look slightly more muscular and have a little less of a gut/better chest, but it doesnt seem sp great to me lol. maybe you should try eating a little less junk food? you dont seem like your getting enough protein in your diet vs. fat/carbs bro

thanks for the input, my protein is enough aint it? its my LBM or just above.

[waqas11]

tuesday p90x strech 1 hour. i also did 3 miles brisk walk on the streets to get rid of the retention of carbs on mon, sunday.
MY body hurts with all the food in there when i woke up!



calories eaten: 2000calories 49g fat 168g protein carbs (according to livestrong 200g)

calories burnt 3300calories

Total defiect 1300calories


chicken breast 185g with 300gram broccoli, iv never had brocoli alone, it tastes quite nice at satisfying.

[domenic1995]

thanks for the input, my protein is enough aint it? its my LBM or just above.

np man. but yeah, it is good. but it seems to me like your ratio would be a little off with all the junk food your eating lol

[waqas11]

np man. but yeah, it is good. but it seems to me like your ratio would be a little off with all the junk food your eating lol

im eating the junk food on weekends when iv got around 4k to play with. Cal in vs out im trying.

but christmas and i eat loads of food, out of my macros and calories. So i dont really expect a decrease in weight the upcoming week. How much pounds do you think should cut??

[domenic1995]

so basically your right, based on general weight. but thats not important. it seems like what your doing would promote muscle loss and increase fat weight. because if you cut at a huge deficit, its known that the body resorts to muscle for some fuel. it will do this on deficit days. then on surplus days, where you have a huge surplus, some muscle will be built, however muscle cant be built that quickly, so a majority of that surplus will be stored as fat. even tho you are still losing weight and fat, your losing more muscle than you need. im not realy an expert so dont take what i say as like gospel or w/e, but think about it bro. but what do you weigh right now? you dont have alot of muscle on you yet at all so what i suggest is that you cut a little more to wherever your comfortable then do a nice slow clean bulk up.

[waqas11]

so basically your right, based on general weight. but thats not important. it seems like what your doing would promote muscle loss and increase fat weight. because if you cut at a huge deficit, its known that the body resorts to muscle for some fuel. it will do this on deficit days. then on surplus days, where you have a huge surplus, some muscle will be built, however muscle cant be built that quickly, so a majority of that surplus will be stored as fat. even tho you are still losing weight and fat, your losing more muscle than you need. im not realy an expert so dont take what i say as like gospel or w/e, but think about it bro. but what do you weigh right now? you dont have alot of muscle on you yet at all so what i suggest is that you cut a little more to wherever your comfortable then do a nice slow clean bulk up.

Hmm i think its calories in vs out, iv got advise from wonderpug the nutrition guru lol. iv dropped from 12.2stones to 11.9 stones so i think it is true.

[waqas11]

Wednesday- workout day

Deadlifts-x3-8reps
1x8-100kg
2x8-97.5kg
Military press-x3-8reps
2x8-37.5kg
1x7-37.5kg
Leg press-x3-8reps
3x8-155kg
Seated cable row-x3-8reps
3x8-45kg
Upright row-x3-12reps
3x12-27.5kg
Dumbell curls-x3-10reps
3x10-12kg
Dips-x3-12reps
1x12-5kg
1x10-5kg
1x7-5kg

calories eaten 2150 160g protein,59g fat, 242gram carbs according to livestrong
calories burnt 3550

total calories defiect:1400 calories

decided to up the protein since people are recommending it!

[waqas11]

Thursday rest day but i decided to go for about 3 miles walk.

calories eaten:2050 calories fat 51g, protein 172g, carbs according to livestrong 232g
calories burnt: 3050

total defiect: 1000calories


iv been eating broccoli alot, i decided to give it a go and it tastes pretty good and keeps you full aswell.

[waqas11]

Friday workout day:

Incline dumbell press-x3-8reps
1x8-24kg
1x7 -24kg
1x5-24kg
Dumbell flyes-x3-8reps
3x8-14kg
Calf raises-x3-8reps
2x8-110kg
1x8-102.5kg
T bar row-x3-8reps
1x8-50kg
2x8-52.5kg
Dumbell shoulder press-x3-8reps
1x8-18kg
1x8-20kg
1x5-20kg
3 sets of 21-x3-21 reps
3x21-20kg
Tricep kickbacks-x3-10reps
3x10-5kg

calories eaten: 2050 calories, fat 51g, protein 172g, carbs 240 according to livestrong.
calories burnt: 3000

calories defiect:950

total weekly defiect=4650-3500=1150 remaining to eat

[waqas11]

Saturday: AM cardio 40 mins, and streching calories burnt 450calories on treadmill.

Also weigh in day, im down to 11.8.4 stones and 16.9% BF!!!! no loss no gain, i didnt expect nothing tbh since i didnt count anything on sunday or monday. However on sunday i will count my calories but estimations i will try staying under 3.8k i recon ill burn 2600calories on sunday. New years day and family meal.

calories eaten: 3600 calories 114g fat 140g protein rest carbs( according to livestrong 413gram carbs
calories burnt accoding to bodymedia- 3600calories

Meaning break-even still got 1150calories remaining for tommorow!


71 calories a piece caramel shortcake.

carmel shortcake but with chocolate topping 300calories

custard 300calories for 300grams

[Cenotaph]

Just read through this thread. lol at all the junk food you're eating to cut with!! But, if you're happy with the results you're getting then by all means carry on.

[waqas11]

Just read through this thread. lol at all the junk food you're eating to cut with!! But, if you're happy with the results you're getting then by all means carry on.

thanks for the input, im taking the IIFYM approach, im meeting my macros and micros. But i dont expect result next week either since its new year and i no my mum will make some deeply calorie dense food!! so i want to enjoy her cooking and get back on the horse starting monday.

[Joseph1990]

Subbed good luck bro.

[waqas11]

Calories eaten: 4000calories 115 fat, 200grams protein, 350grams carbs according to livestrong( please note i have guesstimated my calories and macros and close as possible.

calories burnt: 2700calories

2700+1150=3850 so i went over around 150calories maybe more but i dont really no.

New years day so i enjoyed it with family, my mum was very happy that i spent it with the family eating the food prep by her. It was a good time i was eating in moderation..

these images are left overs so not the actually freshness left. but hey its better than nothing.


Mash potatoes- i guestimated it to be around 500calories. I had roasted chicken legs and thighs aswell but sorry they finished.


buttery shortbread, i guestimated 500calories per slice, can someone please confirm this??


sothern fried wedges guestimated at 400calories( dont look fresh becuase they are old)

[waqas11]

Monday workout in the AM so i could enjoy the PM with the family since it is a bank holiday

The workout reps and sets stay the same as usual.

Calories burnt: 3350calories
Calories eaten: 2150 calories 63g fat, 120grams protein( i slacked abit today!) carbs 193 according to livestrong.

I had a peri-peri chicken as before so i didnt bother posting another image, i went shopping with the family for home and also supermarket shopping.

[waqas11]

Tuesday, p90x strech. 1hour streching using p90x

Eaten 2100calories 143g protein 56g fat rest are carbs.(according to livestrong 206g carbs)
burnt 3000 calories total defiect=900 calories

apart from doing p90x i went to college and apart from that nothing much. my diet is getting to me now plus the gym, iv been at it 12 weeks so far!