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    85->77 kg by Jul 2018

    Aim: Lose one kilogram (2.2 lbs) per month, going from 85 kg (186 lbs) to 77 kg (170 lbs). I am leaving the country in August 2018, and I would prefer to start the next stage of my life in good shape. I also want to feel more energetic because the coming months are going to be uncommonly busy. I have been feeling more dejected than usual lately - I'd like to reverse that.

    Weight aims
    15th October: 84
    15th November: 83
    15th December: 82
    15th January: 81
    15th February: 80
    15th March: 79
    15th April: 78
    15th May: 77
    15th June: 77
    15th July: 77
    Purpose of this thread: Document eating habits and exercise in an easily accessed place. Create a place on the internet that would remind me of my aim. I intend to update it every day.

    Weight history: current condition - 30 years old, 189 cm (6'2"), 84-85 kg (185-187 lbs).

    My weight and form have fluctuated much over time:
    2002 - 70 kg. Could do about 10 chin-ups and was fairly sporty, in spite of bad food (high school);
    2005 - 80 kg. Lifestyle got more sedentary, with less sleep, more aversion to physical exercise, and long exhausting bus trips (college).
    2007 - 100 kg. Awful sleeping habits, eating unhealthy food at night, all free time spent at the computer (college).
    2009 - 86 kg. Weight went down after studying abroad, where I had regular access to restaurant food instead of unfortunate home food. I also started cycling. Went down to 82 kg at one point.
    2012 - 100 kg. Went up because of home food, using public transport, and no exercise except a brief attempt to start swimming.
    2015 - 78 kg. Dramatically reduced food consumption due to not living with parents for 2 years and not having any snacks lying around. Stopped using buses to commute (I get very tired from them) and instead used a scooter (the one where you push with your feet). Stopped adding sugar to anything (especially tea). Did some informal physical activity like push-ups. Had to run up to 4th floor instead of taking the lift to 12th floor, as at parents' home. My job involves a lot of pacing around and energetic public speaking.
    2017 - 85 kg. My weight stagnated at 82 kg for a while, but it went up to 86 kg after a fat trip to Greece, and it never went away. I am living with parents until mid-2018, and they used to eat too much sugary and carb-rich food until about a year ago when they stopped due to health problems: my mum went down from 100 kg to 70 kg in a year after this change, and is now feeling much more energetic; my dad went down from 110 kg to 95 kg. I have been at this weight for a year, in spite of cycling about 12 km (7.4 miles) to work and back, though this doesn't work in winter.

    I never managed to go to the gym for more than 4 months in a row (that was in Spring 2016). I'm currently on a one-month string, which I intend not to end until July 2018.

    Body composition
    2017 (2012)

    Height: 189 cm
    Weight: 84.3 (95.6) kg
    BMI: 23.6 (27.0)
    Lean mass: 66 (66.1) kg
    Fat mass: 18.3 (29.5) kg
    Fat mass %: 21.7 (30.8)
    Muscle mass: 35 (33.9) kg
    Muscle mass % of lean mass: 53 (51.2)
    Body cell mass: 37.2 (37.4)
    Body cell mass %: 56.3 (56.6)
    Waist circumference: 96.5 (103) cm
    Hip circumference: 106 (114) cm
    Waist-to-hip ratio: 0.91 (0.9)
    BMR: 1792 (1799)
    BMR/body surface area (sq m): 840 (805)
    Resting heart rate: 66

    In general, I lost about 11 kg of fat and gained about 1 kg of muscle. My muscle mass is within the norm, while my fat mass must be reduced by at least 3 kg.

    I was also informed by the gym doctor that my blood vessel elasticity is dramatically better than the average for my age. However, it is a bother to look for all the terminology to translate it, and the bottom line is that I am pretty healthy in that regard.

    I will run the test again in February 2018 and July 2018.

    Pics
    Four pics in different positions can be found below.

    I will publish an update in similar positions every month. I am most upset about the chubby tummy and sides, the general softness is acceptable.

    Food and drink:
    My policy over the recent year has been to have a reasonable lunch (i.e., not pizza, burgers, fries, etc.) and not to eat after 7 PM. Over the recent years, I would eat a bit too much fruit like grapes, nectarines, or plums. I would also sometimes eat bread with butter with my eggs for breakfast. Not great. The doctor especially suggested increasing protein consumption.

    Meal 1 (at 8 am): 2 eggs, 1 corn thin, cucumbers, tomato (with a bit of salt), celery, plain black coffee + Omega 3 + Vitamin D + apple
    Meal 2 (at 1 pm): lunch meal at a restaurant: usually some salad, soup, meat or fish; occasionally more inventive stuff like lobio
    Meal 3 (at 4 pm): cottage cheese (150 g), 2 corn thins - can be switched with meal 2 under unusual circumstances + apple
    Meal 4 (at 8 pm): white fish or chicken (100 g) and mashed cauliflower (200 g), tomato, cucumber, celery
    Meal 5: (at 10 pm): a glass of kefir

    Water and tea at will. Spinach leaves at will.

    Potentially dangerous products that I often had which should be actively avoided: grapes, nectarines and peaches, anything people tend to eat with tea or coffee, pseudo-healthy sweet deserts.
    Deliberate exercise:
    Gym in the morning at 11 am or so, home exercise at about 4 pm. Exercise cannot be skipped, but new bits can be added temporarily (e.g., if I am signed up for some procedure at the gym, and I'll be going there anyway.)

    Monday: none.

    Tuesday: HOME. 1. Negative chin-up: 5 repeats x 5 sets; 2. Raise legs while hanging: 8 x 5; 3. Push-ups: 10 x 3

    Wednesday: GYM. 1. Cycling: 35 minutes at angle 9, high-intensity every 5 minutes for 15 seconds (~350 kcal). 2. Lateral pull-down machine: 32kg x 15 x 3; 3. Pec flye: 32kg x 15 x 3; 4. Cycling: 25 minutes at angle 9, high-intensity every 5 minutes for 15 seconds (~300 kcal).

    Thursday: none.

    Friday: GYM. 1. Cycling: 35 minutes at angle 9, high-intensity every 5 minutes for 15 seconds (~350 kcal). 2. Lateral pull-down machine: 32kg x 15 x 3; 3. Pec flye: 32kg x 15 x 3; 4. Cycling: 25 minutes at angle 9, high-intensity every 5 minutes for 15 seconds (~300 kcal).
    HOME. 1. Negative chin-up: 5 repeats x 5 sets; 2. Raise legs while hanging: 8 x 5; 3. Push-ups: 10 x 3

    Saturday: none.

    Sunday: GYM. Cycling: 35 minutes at angle 9, high-intensity every 5 minutes for 15 seconds (~350 kcal). 2. Lateral pull-down machine: 32kg x 15 x 3; 3. Pec flye: 32kg x 15 x 3; 4. Cycling: 25 minutes at angle 9, high-intensity every 5 minutes for 15 seconds (~300 kcal).
    Progression: +1 rep on each exercise at home per week, +3 kg on machines per month.

    I intend to stick with this until 20th December, then I will update it.

    Minor exercise:
    - I have 5 kg (12 lbs) dumbbells on my desk, which I use mostly for lateral raise (15 reps at a time) when I feel like it, fairly often;
    - Cycle to move around for work-related reasons, shopping, restaurants, etc.;
    - Planned, not implemented yet: cycle in the morning in the park for an hour while listening to an audiobook (will become impossible in about a month and a half).

    Related habits policy for boosting subjective energy:
    - Go to sleep before 12 PM (I almost always do - 11 PM is even better);
    - Meditate while sitting on the bed at 10 AM and 6 PM for 10 minutes. If there are visitors, do it in the loo. Use wind-up timer;
    - NSFW: do not masturbate at home - a controversial one, but I associate my best weight losses with long periods of abstention (they came naturally and lasted for months, but did not happen often);
    - Abstain from listening to melancholy or depressing music except baroque, classical, and other calm types. It really is draining and too addictive;
    - Listen to music that has shown to enhance my will to do physically active things without being over-the-top tense;
    - Entirely abstain from computer games until July, except on Saturdays. They had their time;
    - Abstain from discussion forums except once in a blue moon, except this one. Channel writing urges into something more lasting, not necessarily work-related.

    P.S. I am also likely to sign up for yoga at the gym, since the gym doctor was recommending it very strongly.
    Attached Images
    Last edited by OrangeKilomonth; 10-07-2017 at 12:23 PM.
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    Day 1, Saturday, 7th October

    Weight: 84.3 kg
    Woke up / went to bed: 7.30 / 12 (couldn't sleep till 1.30, then between 4 and 6)
    Meditation: 10 am - no, 6 pm - yes
    Discussions: made 3 posts, but it's Saturday - shouldn't have done that though
    Subjective energy levels (at 9:00 - 12:00 - 16:00 - 20:00, 1 = dying, 5 = avg, 10 = ubermensch): 4 - 3 - 5 - 6
    Satiation levels (at 9:00 - 12:00 - 16:00 - 20:00; 1 = underfed, 5 = just right, 10 = bloated): 4 - 5 - 5 - 5

    Notes on health: had a minor headache in the morning (waking up early and bad weather). It improved after Pilates and a walk in the park, but returned at home and went somewhat bad. A warm bottle did not help, nurofen and warm wet towels helped. The headache almost returned when I tried some of the exercises at home that I described in the Pilates section. It disappeared at around 3pm.

    Meals:
    M1 (8:00): vitamin D, Omega 3 // standard M1 - 2 eggs, 1 wholegrain thin, 3 small tomatoes, 1 cucumber, 1 celery = fat 11.29, carb 23.12, prot 16.66, kcal 261
    M2 (11:45): empty tom yam with no meat or seafood (400 g), 2 corn thins = fat 0.7, carb 24, prot 4.6, 140 kcal
    M3 (15:30): standard M3 - 5% fat quark (170 g), 2 corn thins = fat 8.9, carb 21.1, prot 16.4, 229 kcal
    M4 (19:30): braised beef (125 g), boiled cauliflower (200 g), 3 small tomatoes, 1 cucumber, about 30 small spinach leaves = fat 21.70, carb 51.11, prot 46.80, kcal 571
    M5 (22:00): standard M5 - 1% kefir (200 g) = fat 2, carb 8, prot 5.6, kcal 80
    Misc: 4 apples, some celery and spinach leaves

    Total (approximate): fat 41.30 / carb 202.76 / prot 104.54 / kcal 1592
    %: fat 23%, carb 51%, prot 26%

    Never felt hungry. Needless to say, I should have had a better M2 than plain soup - if I did, I'd have hit my protein target (130g). I should have gone for 2-3 apples, too; 4 were too carby. I'll attach them to meals next time. I am quite happy about the quark - I had no idea it was this low on carbs and high in proteins. Meat at M4 should have been smaller. I'll also add a small low-fat quark to breakfast.

    On a side note, it's obnoxious how dieting websites are so dependent on products available in their particular area. E.g., not only is 1% kefir absent on Fatsecret, but 2% kefir is some yoghurt instead of the liquid sour lassi-like thing. People seem to be prone to specifying entire dishes rather than components - e.g., a plain tom yam is nowhere to be found, and I had to use the can for the info. In general, it is a bit irritating to count all this, so I'm happy most of my diet is rather standardised.

    That said, it was more useful than I expected to count everything. I am particularly impressed by the scale of my mistake in overeating fruit.

    Deliberate exercise:
    (unplanned) Pilates for an hour in the morning (free demonstration):
    - Sit-ups (shallow and deep) - I suck at the shallow ones, and my knees felt uncomfortable when going up;
    - Slowly raising and lowering the upper body to slowly put the spine on the floor (particular attention to lower ribs and shoulder blades) - went okay, though my press was tired after yesterday;
    - Balancing on each leg (best use the first three fingers) - okayish;
    - Push-ups - commended on being good at them and doing them right;
    - Balancing on the pelvis with legs, upper body, and arms raised - did all right, bum and lower back tired the most;
    And a bunch of other stuff.

    On pilates machinery:
    - Moving my horizontal body using legs;
    - Drawing a heart and a reverse heart with raised legs (liked this one - no great discomfort, some pressure on the press, but it's hard to move legs with enough precision);
    - Very slowly raising and lowering my upper body with every part of the spine touching the surface one by one;
    - A similar exercise, but with rigid curved props for the back.

    Overall, I felt a certain lightness in the posture as I walked home, which was nice. I may do 3 more visits to improve my posture somewhat.

    Misc exercise:
    - Walked around the park for 20 minutes;
    - Some random lateral lifting of my small dumbbells.

    (random notes: * stand against the wall to improve posture, * stress posture during meditation)

    Next morning update: I had an awful sleep, much worse than usual. I had a bit of a headache when I went to bed at 12, and I couldn't help thinking about my nutrition literally ad nauseam: my head started aching again around the neck. I decided to use a warm bottle. It alleviated the pain a bit and I fell to sleep, only to wake up at 4 am, feeling as if I had temperature. Luckily, washing my face in chilly water helped, and it turned out I simply got overheated. Still, I couldn't fall asleep till 6 am, thinking about stuff like various national literatures, especially American poetry. I fell asleep after reciting some poems I know by heart to set my mind into a concentrated yet mellow task with rich imagery. Then I breathed as if meditating until I fell asleep. I woke up at 8.30 am.

    I think my meal 4 was too calorific. 50 g meat would probably be enough. It might have contributed for the difficult sleep.
    Last edited by OrangeKilomonth; 10-08-2017 at 06:44 AM.
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    Day 2, Sunday, 8th October

    Weight: 82.6 kg (after morning cardio - probably all water, though I drink generously; it's also probably just different scales in the gym)
    Woke up / went to bed: 8.30 / ?
    Meditation: 13 am - yes, 6 pm - ?
    Discussions: none - started by abandoned the post
    Subjective energy levels (at 9:00 - 13:00 - 16:00 - 20:00, 1 = dying, 5 = avg, 10 = ubermensch): 4 - 6 - 5 - 6
    Subjective mood (at 9:00 - 13:00 - 16:00 - 20:00, 1 = depressed, 5 = avg, 10 = extatic): 3 - 8 - 7 - 5
    Satiation levels (at 9:00 - 13:00 - 16:00 - 20:00; 1 = underfed, 5 = just right, 10 = bloated): 5 - 5 - 6 - 5

    Notes on health: had to have take ibuprofen before exercise because I was afraid my headache would resume. Thankfully, it didn't. I did feel a tiredness in the neck later on, but it seems to be spurned by yesterday's exercise (or maybe negative chin-ups on Friday).

    Meals:
    Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Meal 1 - 8
    Eggs - Boiled Egg, 2 piece 140 2g 10g 12g 370mg 130mg 0g 0g
    Spinach - Baby Spinach, 25 grams 20 3g 0g 2g 0mg 65mg 1g 2g
    Apples - Apples, 1 medium apple 80 22g 0g 0g 0mg 0mg 16g 5g
    Tomato - Small Tomato, 186 g 33 7g 0g 2g 0mg 9mg 5g 2g
    Cucumber - With peel, raw, 100 g 15 4g 0g 1g 0mg 2mg 2g 1g
    Black Coffee - Coffee Black, 1.5 cup 3 0g 0g 0g 0mg 0mg 0g 0g
    0.1% quark, 180 g 117 8g 1g 20g 0mg 0mg 0g 0g

    Meal 2 - 12
    Ben - Field Mushroom, 15 g 4 0g 0g 0g 0mg 0mg 0g 0g
    Generic - Broc**** Steamed, 40 grams 14 3g 0g 1g 0mg 13mg 1g 1g
    Generic - Aubergine, 25 g 9 2g 0g 0g 0mg 40mg 1g 0g
    Generic - Baked Perch, 120 gram 145 0g 3g 29g 0mg 0mg 0g 0g
    Fairprice - Tar Tar Sauce, 1 Tablespoon 54 2g 5g 0g 3mg 131mg 0g 0g
    Baked carrot, 30 g 12 3g 0g 0g 0mg 21mg 1g 1g

    Meal 3 - 16
    Quark 5%, 170 g 165 7g 9g 15g 0mg 0mg 0g 0g
    Celery, raw, 3 stalk, medium (7-1/2" - 8" long) 19 4g 0g 1g 0mg 96mg 2g 2g
    Blueberries - Raw, 125 g 71 18g 0g 1g 0mg 1mg 12g 3g
    Rice-corn thins, 20 gram 60 12g 1g 2g 0mg 0mg 0g 0g
    Kefir 1%, 200 g 72 8g 2g 6g 0mg 0mg 0g 0g

    Meal 4 - 19
    Baked beef, 75 г 134 0g 5g 20g 0mg 44mg 0g 0g
    Cauliflower, frozen, cooked 200 g 38 8 0 3 3 2
    Tomato - Small Tomato, 186 g 33 7g 0g 2g 0mg 9mg 5g 2g
    Cucumber - With peel, raw, 100 g 15 4g 0g 1g 0mg 2mg 2g 1g
    Spinach - Baby Spinach, 25 grams 20 3g 0g 2g 0mg 65mg 1g 2g

    Meal 5 - 22
    Kefir 1%, 200 g 72 8g 2g 6g 0mg 0mg 0g 0g
    TOTAL: kcal 1,347 carb 135 fat 38 prot 126
    45% carb, 13% fat, 42% protein

    Never felt remotely hungry, in spite of the apparent calorie deficit. Quite happy with the fish at the fitness cafe, and the fat quark keeps on delivering. Having it with blueberries and a corn thin was like a veritable sweet desert, as good as a cake. I should split the 125-gram blueberry pack in two next time, as blueberry concealed the quark too much. Seeing how I am not eating too much fat, I think I'll replace the 0.1% fat quark in the morning with the fat version, since it is considerably tastier, with a more pleasant and rich structure. Not to mention it has less sodium.

    Eating the morning quark a bit after the egg was helpful. So was eating the apple about 40 minutes prior to exercise.

    Deliberate exercise:
    Stationary bike - 35 min - 415 kcal (angle 9, much faster every 5 min for 15-20 sec)
    Pec flye 3 x15x 32
    Wide-grip pulldown 3 x 15 x 32
    Stationary bike - 25 min - 270 kcal (angle 9, much faster every 5 min for 15-20 sec)

    Cardio-burn: 685

    Got rather strained on the pull-down for the last couple of reps in the third set. Stretching a fair deal and changing positions on the bike helped a lot. So did holding my hands on the neck and the back of the head. Me bum felt quite hard-hit after the periods, and my heart rate was about 185 hbm, about 155-160 ordinarily. 415 kcal burned in one go is my personal record on a stationary bike, though it's only marginally better than my usual result.

    Misc exercise:
    - Walked around the park for 20 minutes;
    - Moved somewhat heavy furniture around.

    (random notes: * stand against a tree to improve posture and rest after exercise, * meditate while waiters are working)

    Further notes:
    In spite of the awful sleep, I recovered by wisely taking ibuprofen. I do not intend to make it a habit. Meditating for a while while the fish was being prepared was a great decision. I was imagining I was inhaling a ribbon that reached into my stomach, and then breathed it out imagining that it should not fall. The combination of cardio, meditation, meal, and beautiful weather in the park really boosted my mood. I noticed many good things about my gym which are probably too un-PC to discuss them here. Now as evening is approaching, I am feeling well-fed.
    Last edited by OrangeKilomonth; 10-09-2017 at 05:02 AM.
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    Day 3, Monday, 9th October

    Weight: ? (I only weigh myself at the gym)
    Woke up / went to bed: 8.30 / ?
    Meditation: 10 am - yes, 6 pm - ?
    Discussions: none, just read a bunch of in-depth articles
    Subjective energy levels (at 9:00 - 13:00 - 16:00 - 20:00, 1 = dying, 5 = avg, 10 = ubermensch): 4 - 4 - 3 - 4
    Subjective mood (at 9:00 - 13:00 - 16:00 - 20:00, 1 = depressed, 5 = avg, 10 = extatic): 5 - 4 - 4 - 5
    Satiation levels (at 9:00 - 13:00 - 16:00 - 20:00; 1 = underfed, 5 = just right, 10 = bloated): 4 - 7 - 5 - 6

    Meals: kcal 1,726 c170 f73 p143

    I was feeling oddly hungry before 11.30, partly because of the perspective of not having my 4 pm meal. Coffee with a corn thin actually eliminated the hunger, but I still went out and had a set lunch at a local place, which contained a fairly greasy salad with a bit of chicken, nice fat soup, and a pork steak with some potato wedges. The latter was a big mistake: I fulfilled my daily fat norm in a single meal. As I am writing this, I am feeling quite drowsy because of the fat OD. I found it interesting that though I ate a lot of food, the small chunk of wholegrain bread that came with the soup had more carbs than everything else taken together. Anyway, no more fat today.

    I should have had a more carb/protein meal instead, as now I have to restrict myself at a social meal later on today.

    UPD: had some nice white fish and kimchi, so the fat is still all right.

    Deliberate exercise: none, rest day

    Misc exercise:
    - walked around the park
    - cycled about 11 km at a comfortable pace, though often at an angle, for about 80 minutes (including standing at traffic lights, etc.) = ~250 kcal?
    Last edited by OrangeKilomonth; 10-10-2017 at 09:47 AM.
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    Day 4, Tuesday, 10th October

    Weight: ?
    Woke up / went to bed: 8.00 / ?
    Meditation: 10 am - no, 6 pm - ?
    Discussions: wasted about an hour on recording some audio
    Subjective energy levels (at 9:00 - 13:00 - 16:00 - 20:00, 1 = dying, 5 = avg, 10 = ubermensch): 5 - 4 - 3 - 4
    Subjective mood (at 9:00 - 13:00 - 16:00 - 20:00, 1 = depressed, 5 = avg, 10 = extatic): 5 - 4 - 4 - 5
    Satiation levels (at 9:00 - 13:00 - 16:00 - 20:00; 1 = underfed, 5 = just right, 10 = bloated): 5 - 7 - 5 - 5

    Meals: kcal1,610 c113 f65 p146

    Lots of protein came from a rather too big portion of roasted chicken during the day.

    Also, looks like I was taking too much Vitamin D (it's quite embarrassing how I misread the suggested volumes), so I'll be dropping that.

    Deliberate exercise
    Negative chin-ups 5 x 5 - biceps hurt the most, as well as forearms; the back does not seem to be that exhausted;
    Raising legs 8 x 5 - the lower back seems to tense up as well;
    Push-ups 10 x 3 - rather exhausting after the chin-ups.

    Misc exercise
    Walking outside for about 20 minutes.
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    Day 5, Wednesday, 11th October

    Weight: 83.3 pre-exercise, 82.5 post-exercise. Old home scales show 85, but they're wonky (right, right?).

    Meals:
    kcal, c, f, p
    8: 299, 39, 10, 17
    12: 276, 25, 1, 39
    16: 425, 50, 13, 27 (a bit too much honey)
    20: 271, 22, 4, 39
    22: 72, 8, 2, 6

    total: 1,343, 144, 30, 128

    I think I'll replace apples with grapefruit. I'm fine with apples, but I'd rather not eat them this often. I quite enjoyed the grilled turkey I had today. Surprisingly juicy for something so low on fat. I should probably diversify the sauces for my chicken in the evening - I'm eating it plain.

    Deliberate exercise:
    Stationary bike - 35 min - 333 kcal (angle 9/20, much faster every 5 min for 15-20 sec)
    Pec flye 3 x15x 32
    Wide-grip pulldown 3 x 15 x 32
    Stationary bike - 25 min - 270 kcal (angle 8/20, much faster every 5 min for 15-20 sec)

    I was feeling rather miserable in the morning, and even worse during the first cardio. I maintain a heart rate of 150-160 during the bulk of the cardio. It goes up to about 175 during my regular high-intensity intervals. Today, I tried increasing the length of the intervals in my first run from 15 seconds to 20-25 seconds, and it proved to be a bad idea. My heart rate went up to 180, and I had to slow down a lot more during rest. It led to about 80 fewer calories burned on the meter, though maybe there is some process that would make them burn in some indirect fashion, and I am just misinterpreting all this. I read up on the best approaches and it is all a matter of debate, it appears, so I'll stick with my regular routine for now to keep morale high. I am certain it's good enough for my purposes.

    Also, I was previously planning to start attending yoga this Wednesday, but decided to postpone it until next week, as I am exhausted enough.

    I recovered from the exhaustion later on, and am feeling quite all right and alert now, probably thanks to the carby meal at 16.

    Misc exercise: none.
    Last edited by OrangeKilomonth; 10-11-2017 at 09:02 AM.
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    Day 6, Thursday, 11th October

    Weight: ?

    Condition
    As with pork on Monday, I felt very tired and sleepy after the meal at 12. I even had to take a nap.

    I must say I am not feeling productive at all for now, and keep postponing important things. I managed to get a lot better by the evening, but then couldn't quite fall asleep, to the point that I had a mild headache. I blame eating a calorie-rich Meal 4 at 20 - I'm not used to so much food so late. And why would I need those calories so late anyway? It was just steamed cauliflower with decent turkey and some greens, but it still felt a bit heavy. I think I'll move it up to 16 and replace it with the quark I usually eat at 16.

    Meals:
    kcal, c, f, p
    8: 468, 47, 19, 30
    12: 658, 79, 22, 35
    16: 73, 7, 0, 11
    20: 316, 20, 5, 47
    22: 72, 8, 2, 6

    total: 1,587, 161, 48, 129

    I thought that a Korean dish with chicken and black fungus would be relatively protein-rich and low-carb, but it turns out black fungus is absurdly carb-rich. That's odd because it basically tastes like seaweed. The plain steamed bun is also very carby. What a waste of the limit. I suppose that until I hit my target, I should only eat at the local fitness cafe when alone and share my dishes when eating socially.

    Deliberate exercise:
    None. My press is hurting a bit from Tuesday, however.
    Last edited by OrangeKilomonth; 10-13-2017 at 03:29 AM.
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    Day 7, Friday, 13th October

    Weight: 83.1 @ gym, 85 @ home

    Condition
    Pretty good, better than yesterday.

    Meals:
    kcal, c, f, p
    8: 427 ,35 ,19, 30
    12: 212, 17, 9, 15
    16: 293, 19, 5, 42 (spread over time)
    20: 329, 14, 4, 33
    22: 72, 8, 2, 6

    total: 1,333, 93, 39, 126

    I had relatively few carbs, but I am still feeling okay. I didn't hit my protein target even with a bit of a protein shake, so I'll have to eat turkey before bed again. Hopefully, it will not affect sleep.

    Deliberate exercise:
    Cardio: cycling for 35 min (~380), then for 25 min (~250). Somewhat longer high-intensity intervals. Again, they left me so breathless that I had to slow down for the rest.

    Negative chin-ups: 5 x 5
    Raising legs: 8 x 5
    Push-ups: 10 x 3

    Pec flye: 32 x 15 x 3
    Assisted pull-ups (~55 kg): 8 x 2 (the gym was busy and I couldn't do pull downs)

    The most miserable part were my abs, especially the upper part, especially during negative chin-ups.
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    Day 8, Saturday, 14th October

    Weight: ?

    Condition
    Overall good, but am getting rather sleepy in the evening, though I had a very thorough sleep (almost 9 hours). It feels the same as that time when I had pork, though at a much later time, thankfully.

    Meals:
    kcal, c, f, p
    8: 301, 23, 10, 29
    12: 522, 35, 31, 23 (the restaurant I wanted to go to was closed )
    16: 286, 34 ,7, 23
    20: 350, 19, 4, 33
    22: 266, 22, 11, 21 (carbs spread a bit more smoothly, mostly before 21)

    total: 1,725, 133, 63, 129

    I think I have overeaten somewhat, mostly because of the meal at 12. It's likely that there was less fat there though. I have recently eaten 170 g of 5% quark, and it feels a bit heavy, and it is not enjoyable after you eat about 90 g. I think I'll start splitting them in twain.

    Tried my first protein milkshake (Hydro Whey Zero, cherry-banana, ~20g + 200g milk) with a good deal of added spinach. It was dramatically tastier than water-based shake, and only had 6g more fat. Spinach contributed a pleasant additional freshness to it. Nice.

    I should really limit my intake of fat though. If it's anything fat-rich for the meal at 12, then all the quark must be 0.1% fat. If the meal at 12 is low-fat (as it usually is at the fitness cafe), then fat quark is fine. Perhaps I should just ditch all non-exotic restaurant meals except the fitness cafe.



    Deliberate exercise:
    none

    Misc exercise:
    Some walking around, about 30 minutes.
    Last edited by OrangeKilomonth; 10-14-2017 at 11:32 AM.
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    Day 9, Sunday, 15th October

    Weight: 82.9 @ gym, 84.5 @ home (after food late in the evening)

    Condition
    Decent. I think having a fair amount of carbs helped. I definitely feel more upbeat from having a somewhat larger carb intake centred around the morning.

    Also, I signed up for the GRE within a month, so I'd better be preparing for that in the morning.

    Meals:
    kcal, c, f, p
    8: 198, 15, 10, 14
    12: 373, 39, 10, 31
    16: 204, 28, 4, 14
    20: 228, 7, 8, 33
    22: 154, 8, 2, 26

    total: 1,157, 97, 34, 118

    I struggled to hit the target of at least 1200 calories, and I am slightly short on protein. The problem is that I had a fair amount of turkey during the day, a fair amount of white fish in the evening, and a protein shake before sleep. And it's still not even 130g. I'd think it's a massive conspiracy against all life by biotech companies that you have to eat so much of it, but it's what the gym doctor said as well, and I would not question her wisdom. I think I'll finish my protein bag and be done with shakes though, at least for now.

    That 25% fat target is irritating. I guess I'll have to eat poultry multiple times a day - hope that won't make me too averse to it. Fat-free quark is another decent thing, but it's hard to consume more than 100g at a time.

    Myfitnesspal suggests I'll be at 76.5 kg at this rate in five weeks, and it shows a similar figure on all my cardio days. On non-cardio days, it suggests 79-81. Let's see if I live up to its optimistic prognosis (likely not, as there are some wild discrepancies between different versions of the same food).

    Deliberate exercise:
    35 min - 403 cal - intensified for ~20 seconds. Heart rate mostly at 155-160 during non-acceleration, 175-180 during acceleration
    Pull-down - tried being very slow indeed, especially on eccentric motions; couldn't do more than 10 reps at a time. Especially draining shortly after the exercise.
    Pec fly - very slow again, with a focus on eccentricity.
    25 min - 240 cal - same as the first one. I should perhaps cut this for the post-exercise protein, but my strength training at the gym is so modest compared to chin-ups and so on at home.

    Misc exercise:
    Carried around some furniture and heavy rubbish.
    Last edited by OrangeKilomonth; 10-15-2017 at 12:34 PM.
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    Week 1 in review
    Average weight: ~83 kg @ gym, ~84.5 kg @ home

    My subjective energy levels certainly did not increase. I felt sleepy on multiple occasions, usually at around 13 to 15, so maybe I should add even more carbs to the midday meal. My sleeping habits are also affected slightly. Either I feel restless until late, or I get so massively exhausted at about 21.30 that I eagerly wait for a reasonable time to go to bed. I presume it will pass. Can't say my brain was that happy about the change in carbs. Main mistake: much exercise for the body, nothing for the mind.

    Food: I started using the blender much more actively. I tried my first protein shake, which was tasty enough if mixed with 3.2% milk, but not great with either water or kefir. I managed never to exceed my BMR even on resting days. In total, my caloric deficit for the week was about 4400 calories. Main mistake: twice I failed to avoid fat food, and twice it was fat chicken.

    Exercise: I did not skip anything. Various muscles were often sore, but not to the degree that I couldn't function normally on the next day (which happened in the gym before). I could have probably added more exercise. The negative chin-up routine made me sweat and the last rep was pretty much a failure on both Tuesday and Friday. Main mistake: none.

    Week 2 preview
    I will continue consolidating my hold on the diet and will diversify it further.

    I almost completely neglected meditation. I will now bind it to the meal at 8 and the meal at 16, and will report on it in the thread.

    Food: This week, I plan to add more raw nuts and seeds to my diet, while avoiding any seriously fat stuff (like accidental fat chicken or the chicken burger). They will add pleasant texture to my low-fat milkshakes, and make me less lethargic. I will ditch restaurant food except the fitness cafe for now, except when eating socially, when I will try to clandestinely avoid fat stuff.

    Exercise:
    Tue-Fri: +1 reps to negative chin-ups (6x5), +1 leg raises (9x5), and +1 push-ups (11x3). Everything done as slow as possible, especially lowering legs and pushing upwards.
    Wed-Fri-Sun: as before, but much slower on eccentric movements. At home, if not dying after the gym, using dumbbells: eccentric lateral raise (10 x 2) + overhead (10 x 2).

    Nothing new on cardio, maybe try to raise max-speed intervals to 20-25 seconds. Maybe reduce it to two high-intensity intervals that last longer (e.g., 30 seconds). I'll consider replacing the second 25-minute cycling session with rowing in early November, but I'll stick with it for now for the sake of consistency.

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    Last edited by OrangeKilomonth; 10-17-2017 at 02:18 AM.
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    Day 10, Monday, 16th October

    Weight: ?

    Condition
    Felt pretty tired during the day after a walk in the park. For some reason, walking outside generally makes me more sleepy rather than energised. Perhaps it's because it is cold.

    Meals:
    kcal, c, f, p
    8: 432, 42, 19, 29
    12: 328, 40, 5, 32 (glorious cod at the fitness cafe, among other things)
    16: 198, 12, 3, 28 (yucky canned tuna barely improved by corn-rice thins)
    20: 213, 15, 2, 35
    22: 161, 12, 7, 15

    total: 1,332, 121, 36, 139

    Deliberate exercise: none.

    Exercise: some walking.

    Meditation: 8 - no, 16 - yes.
    Last edited by OrangeKilomonth; 10-16-2017 at 01:11 PM.
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    Post-exercise report:
    Negative chin-ups (6 x 5): initially tough on the abs, but you have to bend your back a bit and pull your shoulders down a lot, which helps. In the last two sets, my forearms and grip were the biggest bottleneck.
    Hanging leg raises (8 x 5): I couldn't go above 8 consistently. On the last two reps, everything feels impossibly heavy and weak. I suppose I have weak muscle endurance or something. The upper part of my abs feel it the most, but I think the grip was the real limiting factor, especially since it was tired after the chin-ups. Maybe I should get those straps that let you hand on your elbows, or maybe it's for the better that my forearms get so much work if they are so weak. I grew so tired even with the breaks that I switched to push-ups mid-way, then returned for three more sets.
    Push-ups (10 x 3): a bit of a relief after neg chin-ups, where you just feel terribly feeble all the time. Still, I could barely do the last rep in each set, especially the last. In fact, I couldn't finish it properly, and had to make up for it by doing push-ups from the floor instead of my usual style (arms on the table, feet on the tip of a massive bed, so that I'm hanging).

    While initially I had the most trouble with abs and forearms, they are not especially sore at the moment (forearms feel numb though). Oddly, it's the triceps. My back is not really tired - I think the grip bottleneck is just too great for chin-ups to work really well on my back. However, I have trouble walking straight, and feel a bit out of balance.

    I took a lukewarm bath, and there is no soreness at all for now.
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    Day 11, Tuesday, 17th October

    Weight: 84 @ home

    Condition
    Pretty good and energetic till the very end. I attribute it to the strategic consumption of apples and nuts.

    Meals:
    kcal, c, f, p
    8: 270, 37, 2, 29
    12: 388, 37, 13, 35
    16: 340, 40, 13, 19
    20: 209, 7, 5, 35
    22: 72, 8, 2, 6

    total: 1,279, 129, 35, 124

    Finally managed to make a truly tasty protein milkshake. ~20g Hydro Whey Zero, 200g 1.5% fat milk, 100g 4.5% quark, 8 raw almonds, some cinnamon, a drop of black coffee; downed it with an apple and a corn-rice thin. The quark added the necessary heft to the milk, which would have been otherwise too watery, while other additions made the strawberry flavour of the whey a little less strong and hence more natural.

    Deliberate exercise: see above for a more detailed description.

    Negative chin-ups: 6 x 5
    Hanging raise legs: 8 x 5
    Push-ups: 10 x 3

    Exercise: none, not much walking either.

    Meditation: 8 - yes, 16 - sorta, not really.
    Last edited by OrangeKilomonth; 10-18-2017 at 12:25 AM.
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    Day 12, Wednesday, 18th October

    Weight: 82.1 @ gym, 83.5 @ home

    Condition
    Decent condition, but I am not proud of this day with regards to this thread.

    Meals:
    kcal, c, f, p
    8: 436, 49, 13, 36
    12: 386, 46, 15, 18
    <snacks>: 384, 72, 8, 13
    20: 308, 15, 13, 35
    22: 72, 8, 2, 6

    total: 1,586, 190, 51, 108

    I skipped the meal at 16, and instead had silly snacks of two extra apples, several corn-rice thins, and nuts. Nothing too dramatic, but the protein intake was quite low. I did it while horribly procrastinating the gym and watching brain-dead amateur MMA on Youtube. At least I read some Tolstoy in the morning, so I don't feel like total trash.

    Deliberate exercise: I foolishly went to the locker room to wipe myself a bit more thoroughly. After putting my shirt back on, I realised it was so dramatically soaked that I'd freeze instantly in it. I should have probably used a hair-dryer, but I went home instead and walked up the stairs (about 15 flights).

    Stationary bike: 35 min for 390 kcal.

    Exercise: walking up the stairs for about 100 kcal.

    Meditation: 8 - no, 16 - no.
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    Day 13, Thursday, 19th October

    Weight: ?

    Condition
    Quite tired after coming back home after cycling, though I was all right before that. I was told at MFP that my deficit may be too big, and I am quite afraid that I might start feeling less energetic in the future, so I added a bit more food.

    Meals:
    kcal, c, f, p
    8: 436, 49, 13, 36
    10.30: 386, 46, 15, 18
    13: 384, 72, 8, 13
    16: 308, 15, 13, 35
    19: 453, 56, 7, 37
    22: 72, 8, 2, 6

    total: 1,758, 187 ,49, 144

    I changed the meal plan somewhat, so that there is a small meal at 10.30. The meal at 19-20 was a bit excessive, perhaps, and it did little to alleviate the exhaustion. I think I was too bold with carbs.

    Deliberate exercise: none.

    Exercise: cycling about 11 km. About 400 kcal?

    Meditation: 10.40 - yes.
    Last edited by OrangeKilomonth; 10-20-2017 at 06:26 AM.
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    Post-exercise report.

    Negative chin-ups are getting slightly less embarrassing, and I can finally feel my back getting somewhat exhausted, instead of only my poor forearms and biceps. My abs still feel way too much pressure with a regular push-up, but if I keep my back arched a bit and if I pull my shoulders down towards the glutes a lot, the pain becomes quite bearable. I also did one proper chin-up per set, though I inevitably failed it in the last set. I tried a few negative pull-ups on my last couple of reps in the third set, and I just felt like a too-soft turd existing weak bowels with barely any resistance yet still with a whimper.

    By contrast, the push-up is fairly empowering. All of my reps went to full exhaustion, especially the last one, but I always felt very proper tension and great heaviness with the slow eccentric movement. The same goes for a few lateral raises that I added a bit later on.

    Raising legs is closer to the chin-up on the embarrassment scale. It was rather straining for the upper abs especially, and I feared that the lower abdomen was not getting enough training because of that bottleneck. Also, there is too much pressure on my arms muscles, which are already quite tired. I procrastinated buying straps to hang on, but now I'm thinking that since I can still manage to do all the reps, maybe I should leave it at that to get more training. I suspect that the quality of my reps may improve with straps, however. While push-ups reduce me to manly grunts, this is more conducive to whiny sounds.

    I finished it off with an excellent protein cocktail of 20g cherry-banana powder, 2.5% fat milk, 8 almonds, a small slice of avocado, and a hefty handful of spinach. I had it with a slice of fresh green apple and a spoonful of low-fat quark.

    Now, after a bit of rest and a shower, I'm off to cardio, which I intend to reward with a trip to the fitness cafe for some fragrant turkey.
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    Day 14, Friday, 20th October

    Weight: 81.8 kg

    Condition
    Feeling tired in the evening, though not in a disturbing fashion. Still perfectly capable of reading, but not writing much.

    Meals:
    kcal, c, f, p
    8: 267, 23 ,10, 22
    10.30: 340, 32 ,13 ,28
    13: 270, 18, 4, 38
    16: 188,23 ,2 ,23
    19: 485, 52, 12, 47
    22: 78, 9, 2, 6

    total: 1,587, 142, 44, 163

    Deliberate exercise:
    Negative chin-ups: 6 x 5
    Raising legs: 9 x 5
    Push-ups: 10 x 3
    Lateral raise: 5 kg x 10 x 2

    Cardio: cycling for 35 min (~340), then for 25 min (~250). HI for 20 seconds each 5 minutes.

    Pec flye: 32 x 10 x 3
    Pull down: 32 x 10 x 3 (focused on feeling dorsal muscles)

    Misc exercise: none

    Meditation: 10.40 - yes.
    Last edited by OrangeKilomonth; 10-21-2017 at 01:50 AM.
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    Day 15, Saturday, 21st October

    Weight: ?

    Condition
    Reasonable, hard to judge if tired or not because I had a glass of red wine, which often has a sedative effect.

    I do feel somewhat sore after yesterday, especially the dorsal muscles. Oddly, the forearms and the abs are far less distinctly sore, even though they were extremely exhausted after exercising.

    Meals:
    kcal, c, f, p
    8: 225, 19, 11, 16
    10.30: 264, 14, 13, 26
    13: 52, 7, 2, 2
    16: 742, 46, 22, 36
    19: 180, 16, 1, 29
    22: 77, 5, 2, 12

    total: 1,540, 107, 51, 121

    Had the first piece of cake since the beginning of this thread. I wisely abstained from finishing it off, so that my macros remained somewhat reasonable. It's absolutely crazy how fat and caloric cake is. I wouldn't be surprised if my caloric intake was higher than the estimate for today, but it should still be lower than the BMR (let alone TDEE).

    Deliberate exercise: none
    Misc exercise: none

    Meditation: 10.40 - no.
    Last edited by OrangeKilomonth; 10-21-2017 at 12:33 PM.
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    Day 16, Sunday, 22nd October

    Weight: 81.5 @ gym, 83.5 @ home (puzzling - probably false)

    My waist circumference went down from 96 a fortnight ago to about 88. Maybe I am doing something wrong with the new measurements, but I doubt it. Given that my weight is decreasing at a rather modest pace for my deficit and given the relative vigourousness of my resistance training, I hope that I am successfully recomposing.

    My hip circumference remained pretty much the same at 105. I am more or less fine with my lower body, so I don't care whether my hip circumference goes down. It probably isn't supposed to anyway.

    Condition
    Pretty decent, not a lot of free time between the end of morning cycling and the workout. I didn't feel too exhausted after the ride, oddly enough. I think I'll watch a film, read before sleep and depart to bed a bit earlier to spend the morning preparing for the GRE.

    Meals:
    kcal, c, f, p
    8: 314, 33 ,11, 23
    10.30: -
    13: 476, 62, 12, 33
    16: 327, 32, 14 ,20
    19: 177, 17, 1, 28
    22: 168, 17, 2, 21

    total: 1,462, 161, 40, 125

    Nice carb curve. It ensured that I was reasonably full of energy during the day and the workout, and it dropped in the evening as the night approached.

    Deliberate exercise: stationary bike - 35 min - 340 kcal
    pec fly - 32 kg x 10 x 3 - as slowly as I could (probably more reps, but I didn't count past 8 and just did them to exhaustion)
    lateral pull down - 32 kg x 12 x 3 - as above
    stationary bike - 20 min - 190 kcal

    Another person started using the rowing machine next to me, and it blew on me. I was sweating profusely as my last 5 minutes were approaching, and I thought I'd rather end early than get a cold. I justified it by the fact that I cycled in the morning anyway, so 5 minutes are not a crime. Next time, I'll cycle on a more isolated machine.

    Misc exercise: cycling 11 km - about 400 kcal (total cardio + cycling = 400+340+190=930 kcal)

    Meditation: 10.40 - no. Meditated a bit while waiting for the perch in the fitness cafe.
    Last edited by OrangeKilomonth; 10-22-2017 at 11:27 PM.
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    Week 2 in review
    Average weight: ~82 kg @ gym, ~ 83.7 @ home
    Cal deficit: over 4500

    See the table below. Note that the cal deficit is actually greater, since I am counting BMR+cardio-food. I have no clue about my TDEE, but it should balance out whatever inaccuracies and variations there in food at MFPal.

    I felt reasonably energetic most of the time, and had no noticeable trouble with sleep. It was a somewhat barren week intellectually, and I did little to improve my chances with the GRE. Also, dear diary, I have grown a little neglectful of my audiobook habits. I did break my abstinence once, which was a bad idea, as I felt drained afterwards. I really shouldn't shoot myself in the foot like that. However, everything to do strictly with the diet and exercising went perfectly smoothly. I am happy with the diversity of my meals and do not feel constrained in any serious fashion. Perhaps the most significant constraint is on cakes, but then even 70 g made me feel too full. Main mistakes: getting obsessive about all this fitness stuff to the detriment of some more important concerns. Regular meditation is failing; I really need to tie it to something.

    Food: I increased my calorie consumption by a small margin (to about 1400-1550 a day), which did make me feel more energetic and maybe improved my sleep. I reduced fats a little and raised carbs, mainly coming from apples. I have also added nuts and more avocado, mainly consumed as part of protein shakes, serving as a kind of replacement for the original mostly monosaturated fat of the milk. I have zero problems with anything relating to the bowels: no odd smells, barely any gas, no discomfort except when hungry, etc. I do get rather tired by the evening, but I suspect it's mostly because I don't do absorbing activities like gaming or posting rather than any substantial tiredness. Main mistake: none, maybe not enough warm liquids, and a nut binge on Wednesday - also not enough protein on that day.

    Exercise: I did everything more or less as planned. Instead of adding weights, I just try to slow down more, which produces much difference. Variations in grips is another big one - e.g., a closed grip on the pec fly makes it much easier and probably interferes with its point, so I'm only using my palms now. Main mistake: the Wednesday mistake with going back to the locker room to wipe myself only to be rendered unable to exercise because the shirt was too wet and cold to put back on.

    Week 3 preview
    Expected average weight: ~80.7-81.5 @ gym, ~82.7-83.5 @ home

    PLEASE PAY MORE ATTENTION TO INTELLECTUAL FORM!

    Food: same as before. Don't forget nuts (well, almonds) and abundant spinach in the shakes. I also plan to add pumpkin seeds for diversity. Aim for carby mornings and days, low-carb evenings. Keep the fat low and unsaturated if possible.

    Exercise: 7 x 5 neg chin-ups, 10 x 5 leg raises, 11 x 3 push-ups, 10 x 2 lateral raises. Don't change anything at the gym, just keep slowing down. Don't change the cardio.
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    Last edited by OrangeKilomonth; 10-23-2017 at 02:36 AM.
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    Day 17, Monday, 23rd October

    Weight: ?

    Condition
    Felt pretty energetic and lucid throughout the day, but not too productive.

    Meals:
    kcal, c, f, p
    8: 392, 41, 11 ,34
    10.30: -
    13: 333, 51, 2, 31
    16: 483, 52, 20, 29
    19: 126, 12, 1, 18
    22: 165, 16, 1, 26

    total: 1,499, 172, 35 ,138

    Binged a bit on rice and seed thins and peanuts, but not too much. Tea at will may be a bad idea because I connect it to snacks, and those spurt binges. I will abstain from tea except during meals, and stick to water instead. The whole point of so many meals a day is to avoid snacking.

    Deliberate exercise: none

    Misc exercise: none

    Meditation: 21.30 - yes.
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    Day 18, Tuesday, 24th October

    Weight: ?

    Condition
    A little tired towards the end of the day, but otherwise fine. Peckish starting from 15 or so, but not dramatically. I blame the meagre fish meal at 13. It needs more broc**** for volume. Very full in the evening.

    UPD: feeling rather beaten the next morning, even though my sleep was just fine. For whatever reason, my legs are the most tired part. I also have a mild sore throat. My hope is that it won't translate into a full-fledged cold because these generally start with a different sensation for me (more nasopharynx than the throat).

    Meals:
    kcal, c, f, p
    8: 287, 24, 10, 25
    10.30: 320, 29, 13, 26
    13: 208 ,20, 4, 26
    16: 517, 69, 17, 31
    19: 293, 23 ,10, 30
    22: 78, 9, 2, 6

    total: 1,703, 174, 56 ,144

    Finished off a fat cake, which is the reason for the calorie spike at 16. 40 grams of pure evil.

    Deliberate exercise:
    neg chin-up 7 x 5 - my forearms are still the most exhausted part, and they felt twisted after the 5th negative chin-up.
    push-ups 11 x 4 - nice, made me all exhausted and heavy, but not in a degrading fashion, unlike leg raises.
    raise legs 8 x 5 - I didn't manage to do 9 reps instead of 8. Too much strain on the forearms, though the abs also got exhausted. I compensated with an additional push-up set.
    slow lat raise 10 x 2 - squeezed the last remaining energy out of me.

    Misc exercise: none

    Meditation: 20.00 - yes.
    Last edited by OrangeKilomonth; 10-24-2017 at 11:13 PM.
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    Day 19, Wednesday, 25th October

    Weight: 81.3 @ gym

    Condition
    Oh no, looks like I am getting ill. Feeling very exhausted in the evening, though the throat isn't particularly bad. I suppose my mistake was exercising with a naked torso at home yesterday, though the main culprit could be the long trip to a very cold cemetery on Saturday. Liked the sensation after the cardio - my legs felt oddly light. Now they are heavy.

    Meals:
    kcal, c, f, p
    8: 391, 43, 13 ,29
    10.30: 142, 30, 3, 3
    13: 274, 19, 11, 26
    16: 273, 37, 5, 24
    19: 237, 22, 1, 38
    22: 121 16 5 6

    total: 1,438 ,167, 38, 126

    Creamy post-exercise salmon felt so good on the throat.

    Unwelcome things happen to protein milkshakes if you warm them up in a microwave.

    Deliberate exercise:
    stationary bike - 35 min - 390 cal
    pull-downs - 32 x 12 x 3
    pec fly - 32 x 12 x 3
    stationary bike - 25 min - 240 cal

    Misc exercise: none

    Meditation: no, but I lied a lot listening to calm music (Bohren).
    Last edited by OrangeKilomonth; 10-25-2017 at 11:09 AM.
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    Day 20, Thursday, 26th October

    Weight: ?

    Condition
    Better than yesterday, but still feeling a bit enervated. I abstained from consuming cold items and drank a fair amount of warm milk.

    Meals:
    kcal, c, f, p
    8: 504, 43, 19, 41
    10.30: -
    13: 642, 21, 39, 39
    16: 308, 47, 6, 22
    19: 331, 31, 10 ,36
    22: 64, 7, 3, 4

    total: 1,849, 149, 77, 142

    I haven't had proper chunks of red meat in a while, so I went for the 230 g roast beef. It was delicious and, like the fish yesterday, gentle on the throat.

    Deliberate exercise: none.

    Misc exercise: cycling for about 400 cal.

    Meditation: no, just some relaxed lying not thinking about things.
    Last edited by OrangeKilomonth; 10-27-2017 at 06:50 AM.
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    Day 21, Friday, 27th October

    Weight: 82 @ gym, 83.5 @ home
    Outrageous. It went up, even though I'm on a deficit. I probably miscalculated the amount of milk I had yesterday. Still, even with that, my calorie intake should have been below my TDEE. I'll attribute this to random fluctuations. I suppose I should be happy I didn't fall ill properly.

    Alternatively, they may have adjusted the scales at the gym, which is a rather likely scenario.

    Condition
    Evidently better than yesterday, at least I can't tell if I am exhausted from exercise or from something else.

    Meals:
    kcal, c, f, p
    8: 305, 24 ,13 ,25
    10.30: 468, 44 ,19, 35
    13: 298, 31, 11, 19
    16: 200, 21, 4, 24
    19: 177, 17,1, 28
    22: 54, 6, 3, 3

    total: 1,502, 143, 51, 134

    I added half an avocado to my warm protein milkshake. It made it far too thick. I am not sure if it's the avocado or the fact that it was warmed up. Next time, I'll reduce the avocado to a quarter.

    Deliberate exercise:
    leg raise 9 x 5 - very uncomfortable, but manageable if I do it prior to chin-ups.
    negative chin-up 7 x 5 - 3/7 full chin-ups on 1st set (everything else negative), 2/7 on second, 1/7 on third. Had to replace them with neg pull-ups the last couple of reps because my forearms felt twisted.
    push-up 11 x 4
    lateral raise 10 x 2

    at gym:
    35 min cardio - 360 cal
    lateral pull-down - 32 x 12 x 3 (very slow, trying to pull with the middle of the back)
    pec fly - 32 x 12 x 3 (very slow, open grip)
    25 min cycle - 260 cal

    Misc exercise: none

    Meditation: yes, at 15.
    Last edited by OrangeKilomonth; 10-27-2017 at 06:49 AM.
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    Day 22, Saturday, 28th October

    Weight: 83.2 @ home (evening)

    Condition
    Pretty good, not feeling ill. Felt somewhat sore in the morning in the back and upper chest.

    Meals:
    kcal, c, f, p
    8: 395, 41, 12, 31
    10.30: 72, 6, 0, 12
    13: 387, 38, 14, 32
    16: 259, 24, 5 ,34
    19: 228, 26, 2, 29
    22: 54, 6, 3, 3

    total: 1,391, 140, 36, 141

    Deliberate exercise:
    none.


    Misc exercise: none

    Meditation: none
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    Day 23, Sunday, 29th October

    Whoops, screwed up this post when editing it to copy the formatting.

    Weight: 81.5 @ gym

    Condition

    Meals:
    1,526, 174 ,40 ,128

    Deliberate exercise: Stationary bike - 360
    Pec flye 3 12 32
    Wide-grip pulldown 3 10 32
    Raise legs 12 x 3
    Stationary bike - 260

    Misc exercise: Bicycling 380

    Meditation: yes.
    Last edited by OrangeKilomonth; 10-30-2017 at 12:42 PM.
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    Week 3 in review
    Monday morning (new home scales): 82.3 kg, 19.6% BF, 41.1% muscle
    Average weight: ~81.7 kg @ gym, ~ 83.5 @ home (old scales)
    Cal deficit: ~3800



    No real weight loss, but I'll continue doing the same thing. My old scales are currently showing 83 kg, so there was ultimately a loss down from 83.5 the previous week.

    I was beginning to get ill at the beginning of the week, but I reversed it through increasing my food intake, replacing kefir with warm milk, and sleeping a lot. My initial fast rates of fat loss stalled somewhat, as expected, in spite of a similar caloric deficit. Not being too productive, made a bunch of long posts while procrastinating. Having lots of dreary thoughts.

    Food: nothing extraordinary. Good steak.

    Exercise: I did everything more or less as planned. I added some leg raises at the gym, which I will do on Sundays to make up for the lack of leg raises at home on that day. Incidentally, I am quite capable of pull-ups as well as chin-ups, though I run out of steam very swiftly.

    Week 4 preview
    Expected average weight: ~80.7-81.5 @ gym, ~82.5 @ home

    Will be hitting the GRE hard. Will run a scan at the gym on 3rd Nov, as that would be a month with the new regimen, and I need to align their data with my new scales.

    Food: same as week 3.

    Exercise: 8 x 5 neg chin-ups (make at least 3 - 2 - 2 - 1 - 0 real chin-ups), 10 x 5 leg raises, 12 x 3 push-ups, 11 x 2 lateral raises. Don't change anything at the gym, just keep slowing down. Don't change the cardio.
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    Last edited by OrangeKilomonth; 10-31-2017 at 02:12 AM.
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    Day 24, Monday, 30th October

    Weight: 82.3 kg @ new home scales (morning)

    Condition

    Meals:
    kcal, c, f, p
    8: 363, 39, 11 ,27
    10.30: -
    13: 207, 14, 6, 26
    16: 666, 43 ,43, 28
    19: 288, 20, 0, 50
    22: 78, 9, 2, 6

    total: 1,602, 125, 62, 137

    I seriously doubt that the restaurant meal at 16 was this fat, but who knows.

    Shrimps are insanely protein-rich.

    Deliberate exercise: -

    Misc exercise: some walking.

    Meditation: no.
    Last edited by OrangeKilomonth; 10-30-2017 at 12:52 PM.
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