bodyfatsux' log, support and criticism is welcomed!

[bodyfatsux]

Hello everyone, the last time I tried to diet I stopped for some reason, but now I'm back at it again, and I'm making this log hoping that it will help me stick to it.

Starting Stats
Gender: Male
Age: 33
Height: 5'7.5"
Weight: 187 lbs
Body Fat: 30% or more

Goal
To look and feel better, be stronger. I'm not sure what the end weight will be but as long as I stick to the diet it will become more clear.

Exercise
My heart isn't in the best of shape so workouts will be light until that gets better. I am not going to overdo the exercise, and I'm going to start out doing bodyweight workouts at home, Monday/Wednesday/Friday. I'll walk my dog when it's nice outside. No running until my cardiovascular system is in better shape.

Nutrition
I've come up with a diet plan that works great for me so far. I eat around 1400 calories, and I get 130g protein every day. The rest is IIFYM. Sundays are cheat days with moderation.

[bodyfatsux]

Day 1 Food Log

Breakfast - 2 tbsp natural peanut butter, rockin' refuel protein shake, 37g protein

Lunch - canned turkey, 36g protein

Dinner - home made chili, 2 cups, 39g protein

Snacks - 1 cup light popcorn, 1 tbsp natural peanut butter, 5g protein

Extra - night time protein shake, 30g protein

[bodyfatsux]

Day 2 Food Log

It's cheat day but I'm still going to be in a (smaller) deficit and get 130g protein.

Breakfast - 1 tbsp natural peanut butter, 4g protein

Lunch - Subway Tuna 12", Blaze Doritos - 43g protein

Protein shake - 30g

Dinner - 6 oz canned chicken - 27g protein

Protein shake - 30g

Gonna purchase a dip station soon which I can do some different activities with.

[bodyfatsux]

Day 3 Food Log


Breakfast - 2 tbsp natural peanut butter, protein shake, 37g protein

Lunch - home made chili, 2 cups, 39g protein

Dinner - 8 oz tilapia, 40g protein

Snacks - 3 cup light popcorn, 3g protein

Extra - night time post workout protein shake, 30g protein

[bodyfatsux]

Day 4 Food Log

Breakfast - 3 tbsp natural peanut butter, whey protein shake, 42g protein

Lunch - canned chicken with tomato slice, 1 tbsp hidden valley ranch, 19g protein

Extra - soy protein shake 20g protein

Dinner - 4 oz ground beef with veggies, 23g protein

Extra - whey protein shake 30g protein

[bodyfatsux]

Day 5 Food Log

Breakfast - 2 tbsp natural peanut butter, whey protein shake, 37g protein

Lunch - 1/3 lb ground beef steak, 2 tomato slices, 1 tbsp light mayo, 30g protein

Dinner - 8 oz salmon, 1 cup green beans, 2 tbsp light mayo, 44g protein this was a huge meal for only being 315 calories! i'm stuffed!!

Snacks - 2 cups light popcorn - 2g protein

Extra - post workout whey protein shake - 30g protein

[bodyfatsux]

Day 6 Food Log

Breakfast - 2 tbsp natural peanut butter, whey protein shake, 37g protein

Lunch - 1 cup vanilla greek yogurt, 1 cup 4% cottage cheese, 46g protein

Dinner - 4 oz salmon, 1 cup green beans, 2 tbsp light mayo, 2 tbsp BBQ sauce, 23g protein

Extra - pre bed whey protein shake - 30g protein

[bodyfatsux]

Day 7 Food Log

Breakfast - 2 tbsp natural peanut butter, whey protein shake, 37g protein

Lunch - 16 McNuggets, 35g protein

Dinner - canned chicken 6 oz, 27g protein

Extra - post workout whey protein shake - 30g protein

Took our nephew to McDonald s after shopping for dumbbells and a weight bench. So many calories!! But, I still managed to stay in a decent deficit, considering I was way more active today. I built the weight bench which was a workout in itself, will start the Fierce 5 dumbbell routine on Monday and learn the basic form during the weekend. What a day I'm so worn out!! Looking forward to a proper home workout!

[bodyfatsux]

Day 8 Totals

I don't have time to write this out since I'm going to bed, so I'll put my total calories and macros here for now.

Calories - 1349
Carbs - 93g
Fats - 49g
Proteins - 132g

[bodyfatsux]

Day 9 Totals

It's cheat day again! And for me that means eating what I want up to maintenance calories, as long as I get protein and fat requirements.

Calories - 1992
Carbs - 135g
Fats - 70g
Proteins - 144g

I'm excited to be starting the Fierce 5 DB routine tomorrow!

[bodyfatsux]

Day 10 Totals

Sore after workout. Some movements were harder than others because I used to only do pull-ups and push-ups years ago.

I am changing things up after today, I'm only going to be eating 1000 calories for the next 5 weeks. Then I'll gradually increase to 1400 calories until 20 weeks.

Calories - 1286
Carbs - 62g
Fats - 57g
Protein - 124g

[bodyfatsux]

Day 11 Totals
Week 1 Day 1 New Diet

Calories - 980
Carbs - 38g
Fat - 35g
Protein - 135g
Fiber - 11g

[bodyfatsux]

Day 12 Totals
Week 1 Day 2 New Diet

Calories - 995
Carbs - 32g
Fats - 42g
Protein - 135g
Fiber - 13g

Fierce 5 DB Workout B - Complete

[bodyfatsux]

Day 13 Fail
Week 1 Day 3 New Diet

I f**d up my diet today. No, I didn't cheat, I'm still in a big deficit, but I left my pot of soup uncovered without heat when I had to run to town. I ate a majority of it, but now I don't know what my totals are. S**t happens, tomorrow I'll get it right.

[bodyfatsux]

Day 14 Totals
Week 1 Day 4 New Diet

Calories - 888
Fat - 19g
Net Carbs - 31g
Fiber - 16.5g
Protein - 136g

Lower calories really beats the crap out of you! But I havent given up yet, just pushed through F5 DBW-A. Cheat day Sunday is almost here!

[bodyfatsux]

GOAL BROKEN

After some annoying water retention I started monitoring sodium in my diet, I gave up diet soda, and started drinking maybe 1-2 propel zero's a day, and a few glasses of water. Starting to see scale drops!

Today's weigh-in: 183.4 (Goal was 183.8 by March 13th) Next goal: 181.2 (by March 20th)

Yay!

[bodyfatsux]

Day 15 Totals
Week 1 Day 5 New Diet

Calories - 891
Fat - 20g
Net Carbs - 31g
Fiber - 15g
Protein - 135g

[bodyfatsux]

Day 16 Totals - "Cheat Day"
Week 1 Day 6 New Diet

Workouts moved to Sunday/Tuesday/Thursday, so workout F5 DB-B complete.

Calories - 1479
Fat - 73g
Fiber - 10g
Net Carbs - 68g
Protein - 133g
Sodium - Over 3000mg

Went lower on calories than expected, but much higher on sodium and net carbs than anticipated. Overall, I think it was a nice break, and it shouldn't take my body long to go into overdrive fat burning mode again!

[bodyfatsux]

Day 17 Totals
Week 1 Day 7 New Diet

Calories - 912
Fat - 23g
Fiber 24g
Net Carbs 33g
Protein 139g

[bodyfatsux]

Day 18 Totals
Week 2 Day 1 New Diet

F5-DBW-A complete.

Calories - 972
Net Carbs - 38g
Fiber - 14g
Fat - 23g
Protein - 150g

[bodyfatsux]

Day 19 Totals
Week 2 Day 2 New Diet

Doing a little bit of fast for BodPod test in the morning.

Calories - 761
Fat - 25g
Fiber - 10g
Net Carbs - 22g
Protein - 99g

[bodyfatsux]

Day 20 Totals / Semi Cheat Day
Week 2 Day 3 New Diet

I'm sad, the bod pod results were 37.6% BF 115.18 LBM. I hope it was an overestimation but who knows. Regardless I'm going to keep moving forward, and keep trying to hit 130g protein daily.

F5-DBW-B complete, adding 5lbs weight next week.

Calories - 1413
Fat - 82g
Fiber - 10g
Net Carbs - 28g
Protein - 134g

[bodyfatsux]

Day 21 Totals
Week 2 Day 4 New Diet

Starting to do a 10 minute brisk walk every non-lifting day.

Calories - 811
Fat - 13g
Fiber - 12g
Net Carbs - 28g
Protein - 131g

[bodyfatsux]

Day 22 Totals
Week 2 Day 5 New Diet

Calories - 1110
Fat - 33g
Fiber - 12g
Net Carbs - 30g
Protein - 160g

[bodyfatsux]

Day 23 - Cheat Day
Week 2 Day 6 New Diet

F5-DBW-A Complete. 5 lbs added to all exercises.

Not going to bother counting much on cheat days, as I'm not trying to eat carbs on cheat days, just protein and some extra fat.
Tomorrow marks the last day of week 2 of PSMF, and I'm ready for 4 more weeks, and then transition into a more sustainable diet, where I'm possibly getting newbie gains. Maybe 6 weeks of a relaxed cutting diet, and then back to PSMF probably.

[bodyfatsux]

Day 24 Totals
Week 2 Day 7 New Diet

Calories - 881
Fat - 17g
Fiber 14.7g
Net Carbs - 27g
Protein - 136g

[bodyfatsux]

Day 25 Totals
Week 3 Day 1 New Diet

Woke up feeling leaner around my waist and that was motivating. Definitely want to keep this pace up for 4 more weeks. Also looked leaner in the mirror! Did my F5-DB-B workout early today, so I can get all the nutrients into my muscles.

Oh yea, my GOAL was BROKEN! 180.8 as of this morning. Next goal 178.6 by March 27th.

So this day ended with a free meal, (mother in law's birthday) it was a 1/2 pound bunless burger with cheese, mayo and mustard.

Calories - 1318
Protein - 141g
Net Carbs - 30g
Fiber - 12g
Fat - 61g

[bodyfatsux]

Day 26 Totals
Week 3 Day 2 New Diet

I need to be honest here. Until today I had been doing part of PSMF wrong, which is the free meals. I kept the free meals free of carbs, and I think that was a mistake. Today I had a free meal of 130 calories of cookies. My favorite snack in the world. Afterward, I felt much better than I was feeling the whole past 2 weeks. Sunday I will eat a serving or two of carbs as well. "Rapid Fat Loss" is meant to be it's own diet, and it's not called "The Ketogenic Diet". Therefore I should follow the diet as closely as I can, and not worry about keto stuff.

Calories - 1030
Fats - 18g
Fiber - 17g
Net Carbs - 53g
Protein - 143g

[bodyfatsux]

Day 27 Totals
Week 3 Day 3 New Diet

F5-DBW-A complete. Adding 5 lbs next week.

Calories - 1030
Fats - 24g
Fiber - 16g
Net Carbs - 39g
Protein - 154g

[bodyfatsux]

Day 28 Totals
Week 3 Day 4 New Diet

Calories - 910
Fats - 19g
Fiber - 18g
Net Carbs - 31g
Protein - 144g