First off, some of you might know me from a couple of years back. I went from ~160kg to ~115kg, and loved every moment.
I.. lost my way. I can't make excuses, as every choice I have made over the lasts 4 years getting back to this point has been my own.
I obese. I'm lazy. I'm tired. And I'm sick of it. So this is my accountability & motivation log. I'm sick of being the biggest guy in the room.
Sick of putting on a shirt and realising that it doesn't fit anymore. Sick of not being able to walk with my fiance without weezing and hissing
when we go out and walk the dogs to the park.
So today is Day 1 of the change. Sitting here at work, I have made the same decision that I made 6 years ago when my initial journey started.
I'm going to lose it all, no matter what it takes.
With 76 days left in 2018, I want to be able to say I have lost 1kg/week for the rest of the year, to jumpstart my journey. I've done it before and
I can do it again.
First log :
Fitness goals - Week 1, 45 minutes of walking per day at a decent pace
Daily goals (1900 Calories ; 238g Carbs ; 95g Protein ; 63g Fats )
Weigh in: 168kg (last night)
Goal : 100kg (date unknown, but 1kg/week for the time being)
Morning log :
Slept well, but back pain is prominent. Got up, took a shower, arrived at work at 6:15am. Time to start the day
Afternoon log :
Forgot to pack lunch, and caved getting a dagwood + chips at the local market. sigh. This is going to hurt my totals for the day, but I'm logging
it honestly regardless. I have only my self to blame
Evening log :
Had a very long day at work, with projects nearing completion. Stopped at the store on the way home to get ingredients for a lunch for tomorrow
as to avoid what happened yesterday. Hopefully that works out better.
Before dinner :
Got very hungry, so I had some of the food I would have had for lunch tomorrow. Macros are going to be way over for today, but its mostly due to my
lunch being so damn unhealthy. This is likely due to the fact that I had a sugary drink after lunch and nothing else for a couple of hours. Have to not make
this mistake again, sigh.
Meal 1 (breakfast) (7am @ work) - 275cal ; 40c ; 11p ; 10f
Half cup of oats
Cup 'o coffee
Both with added milk + something sweet
Meal 2 (snack) (9:45am @ work) - 138cal ; 16c ; 3p ; 8f
Popcorn with some spice
Meal 3 (lunch) (12:30pm @ work) - 1,199cal ; 142c ; 52p; 47f
Dagwood + chips(200g) - Very bad idea
Meal 4 (snack) (13:30pm @ work) - 240cal ; 60c ; 0p ; 0f
Energy drink. Bad idea
Meal 6 (snack) (18:00pm @ home) - 349cal ; 28c ; 17p; 22f
Sandwich - 1/4 of a mini french loaf with ham, mayo and cheese.
Meal 5 (dinner) (19:15pm @ home) - 533cal ; 21c; 20p; 26f
Pap & wors - Sausage dish with maize polenta (basically, its traditional here where I live) & gravy
Peach ice tea (light one from lipton. Similar to "zero" soda's except it's ice tea)
Goal : 1900cal ; 238c ; 95p ; 63f
Today : 2891cal ; 330c ; 111p; 117f
Nett : -991cal ; -92c ; -16p ; -54f
Obviously I'm over calorie limits on all accounts, but I only have my self to blame. Rather than focus on what happened, I'm moving
on to try and make tomorrow a better day. I've pre-packed a lunch that should sustain me, so hopefully it goes better tomorrow.
Dinners are hard to estimate for me, since I now live with my fiance's family (or they live with us to be more exact), so its not trivial
to calculate everything (considering I don't cook myself every night anymore).
Day 1 of many. Good be better, could be worse. Lets see if day 2 can get better
EDIT: Updated
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10-14-2018, 11:32 PM #1
168kg to 100kg - Motivation log : Getting back on that horse
Last edited by NieKZ; 10-15-2018 at 09:45 PM. Reason: Updated logs for the day
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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10-16-2018, 01:48 AM #2
Day #2 (Tuesday, 16 Oct 2018)
Woke up relatively well rested. AHI was low @ 0.7, and had around 5.7hours of sleep according to my APAP device. Yes. I have sleep apnea. I've been a mega snorer all my life, but I only made the leap recently to get a sleep study done. My AHI was over 30.. which is very very bad.. So now I sleep with a breathing apparatus. Ever since I've felt quite a lot better. I can stay awake more easily, and I don't fall asleep constantly in the mornings. I would like to have a morning gym session again though, but since I don't drive myself to work anymore, its a bit of a struggle (since I get there at 5:45am...
Morning log :
Going to take my starting weight photos tonight. Dreading the experience. But it has to be done, more for me than anyone else. Body dysmorphia and all of that,
as its been an issue in the past. Today I am trying to better my lunch intake so that I don't fall behind too much for my calories for this week. I'm doing this by increasing my water intake,
so I'll be posting my water intake from now onwards as well, since that is something I slack off on often. Ate my oats + coffee. Didn't add nutella today, since I think I need to decrease the sugars + fats I take in. Baby steps.
Afternoon log :
Ate lunch quite early. Getting hungry and cranky. Made sure not to go to the shops, as to not buy unnecessary junk, so that's a win at least. Hoping to last the rest of the day until I get to dinner..
Late afternoon log :
Got very hungry towards coming home. Ended up getting some fish at the store, but I don't feel very satisfied after that to be frank. Trying to last till dinner...
I bought some chicken breasts for lunches for this week when I was at the store as well as another 6" french loaf, so should be sorted what lunches are concerned at least. Hoping to hold out on eating anything unnecessary in the meantime.
Evening log :
So from what I can tell, my fat count is way out from my macros. So I will have to do some reading on lower fat meals, OR drastically reduce the other things in my meals. This is better than I
was doing though, since before yesterday I was eating 4000+ cals a day, so dropping to between 2k and 2.5k is a good reduction. Not quite good enough with how little i'm active, but a start none the less. What I realise though, is that my body doesn't really know what hungry is anymore, since I constantly crave sweetness. Not sure if its dehydration or if its me being so used to getting so much sugar. Probably a combination of both. Ah well. Small steps, this is only day 2...
Meal 1 (breakfast - 6:30am @ work) : 237cal ; 38c ; 10p ; 7f
half cup of oats w/ milk + coffee w/ sugar + milk
Meal 2 (snack - 10:15am @ work) : 138cal ; 16c ; 3p ; 8f
Popcorn (will probably see this often, we have a machine at work)
Meal 3 (lunch - 11:45am @ work) : 584cal ; 54c ; 29p ; 32f
Sandwich I made last night. Basically half a 6" french loaf with ham, cheese, and mayo
Meal 4 (Snack - 16:22 @ home) : 344cal ; 16c ; 36p ; 15f
Battered fish
Meal 5 (Dinner - 19:30 @ home ) : 800cal ; 92c ; 31p ; 35f
Pork sausage + bacon pasta. Had 2 servings, hence the high numbers. I should have stayed with one portion..
Meal 6 (Snack - 18:30 @ home ) : 126cal ; 1c ; 17p ; 19f
Dried meat snack. Probably shouldn't have had this
Goal : 1900cal ; 238c ; 95p ; 63f
Today : 2229cal ; 217c ; 126p ; 116f
Nett today : -329cal ; 21c ; -31p ; -53f
Nett overall : -1320cal ; -71c ; -47p ; -107f
Weigh-ins :
initial : 168kg on 15 October 2018
Weekly : ???
EDIT: UpdatedLast edited by NieKZ; 10-16-2018 at 12:48 PM. Reason: Added the rest of the days logs
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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10-16-2018, 09:19 PM #3
Day #3 (Wednesday, 17 Oct 2018)
Morning log :
Woke feeling relatively rested. AHI was 1.4 for last night. Got 7.0 hours of sleep on the APAP machine. Not feeling very motivated for the day. Ended up not taking the progress photos last night. Did a weigh in this morning. Probably just fluctuation in bowls, but came in at 164.9kg. Will see how that holds up at the end of this week. I'll be taking regular measurements every 2 days or so, and then one official one at the end of every week.
Evening log :
I broke down. I binged. Hard. I'm quite far behind on my goal of doing 1900 a day. In fact, in 3 days, i've had 2 additional days worth of food. But. I'm not going to give up, and ruin my progress. I'm carrying on tomorrow, come hell or high water. There will be setbacks, but I just need to keep at it, and try harder. I think the big thing that is ruining me is that I sit for most of the day, and I currently don't have gym or martial arts to keep me occupied, so I end up giving in and binging.
Meal 1 (breakfast - 06:30 @ work) : 172cal ; 24c ; 8p; 7f
Coffee & oats (half a cup of raw oats). Skipped the sugar today, added 1tsp nutella instead. Also swapped to low fat milk from today, as i don't really taste a difference
Meal 2 (snack - 10:00 @ work) : 138cal ; 16c ; 3p ; 8f
Popcorn
Meal 3 (lunch - 12:30 @ work) : 485cal ; 54c ; 27p ; 21f
Sandwich with ham, cheese and mayo. Used less cheese + mayo than yesterday, hence the reduction in calorie amount
Meal 4 & 5 & 6. Feel too ashamed to document tbh, but here goes.
KFC for afternoon snack, I had gone home early since my fiance hurt her ankle. Stopped at KFC and got takeout, which is where everything started.
Ended up snacking and not eating for the evening. Chips, dip, gummies, soda. It was a bad night what diet is concerned. :cry:
Goal : 1900cal ; 238c ; 95p ; 63f
Today : 4314cal ; 670c ; 105p ; 150f
Nett today : -2414cal ; -432c ; -10p ; -87f
Nett overall : -3734cal ; -503c ; -57p ; -194f
Weigh-ins :
initial : 168kg on 15 October 2018
Weekly : ???
EDIT: UpdatedLast edited by NieKZ; 10-17-2018 at 10:53 PM. Reason: updated evening log
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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10-18-2018, 08:26 AM #4
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10-21-2018, 09:58 PM #5
Thank you! The bout of encouragement is always welcoming
Monday, 22nd of October 2018
After a day of binge, and a couple of days away, I'm back to logging. I think what kicked me in the nuts was the MFP message after the binge day... "If every day were like today, you'd be 173kg in 5 weeks..". I think that really knacked me. Change happens quickly, in both directions. So if I don't do something drastic quickly, I won't make my goal of 1kg a week. Currently, I'm way behind, but I still have time. So lets change today.
Morning log :
I had insane back pain when I woke up. So much so that I had to take a warm shower to help me get mobile this morning. My back pain has been getting worse as my exercise has been stagnating, and as I've picked up weight. I need to fix this, or I am going to end up killing myself in the years to come.
Meal 1 : (breakfast, 7am @ work) - 218cal ; 36c ; 9p ; 6f
Oats & coffee, both with 1 sugar and low fat milk
Meal 2: (snack, 9:30am @ work) -
Popcorn
Meal 3: (lunch, 13:00 @ work) -
Potato and some crumbed chicken. Had 2 soft drinks with it
Meal 4: skipped
Meal 5: (dinner, 19:30 @ home) -
Tuna salad + soft drink
Meal 6: (snack, 20:30 @ home) -
Crisps + cottage cheese
Totals for today : 2,837cal ; 365c ; 133p ; 104f
Was quite a bit over my calorie budget for today, probably even more than my estimate above, since I wasn't tracking completely accurately. It was damn hot though. 39*C. I need to drink more water, I still think its where a lot of my hunger stems from, since I don't drink enough water and instead binge on soft drinks. Tomorrow is another dayLast edited by NieKZ; 10-22-2018 at 09:30 PM.
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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10-22-2018, 10:06 PM #6
Tuesday, 23 October 2018
Had a rough day and night yesterday. All day at work was spent doing damage control, all evening was spent trying not to die from heatstroke (it was 40C max yesterday over here...)
Meal 1 (skipped. Had a glass of apple juice, and a glass of water)Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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11-06-2018, 08:41 PM #7
Wednesday, 7th November 2018
Geez. It's been Chaotic, so much so that I haven't had time to breathe properly. So I have made some changes in how I approach things, as I think that currently my mind isn't in the right space to change all at once.
I'm starting out with increasing water intake, and decreasing soda (hopefully to 0, currently its about 2 glasses a day, which is already a lot less than the 2L+ a day). Slowly but surely getting back into it, but I don't feel like
I need to rush currently. Slow and steady wins the race.
I think the biggest factor for my current state is two-fold. One, I don't have the same exercise daily I had back when I was losing weight properly. Second, my work keeps me occupied for most of the day, so when it comes to meal times, I take what I can get and just go with it, whether its healthy or not. This is a problem. Meal-prep is something I DRASTICALLY need to implement, or I will keep on failing with this until the end of time.Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-03-2018, 06:55 AM #8
Monday, 3rd December 2018
Day ??? of who knows. I've been bad. And I know this. So today I went and did something that might end up providing me with some more motivation.
Up to this point, I've been eating very badly during the day (at work), since most if not all of my colleagues eat out for lunch. Every. Day. This made it
very difficult to get to a point where I am eating healthy lunches.
So today I made a challenge for the people directly working with me. I challenged 5 people that, for the two weeks that most of us are still working (taking some leave over Christmas holidays,
can't wait for that. it has been a long year), none of us are eating takeout. For both saving money, and for eating healthier, all of us are to bring a home cooked
meal to work. Doesn't have to be anything special. No fancy health foods, no salad-only eating. Just something for lunch, whatever you feel like making for that day.
I think that this will aid in my fight for eating healthier, and give me some encouragement in losing the weight I have gained over the last two years. I must lose this weight. And I will not gain
it back again. Me, and my family, and my friends, will not see the wreck that I am now and the wreck that I have been for the last 4 years because of weight again.
I refuse.Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-04-2018, 02:25 AM #9
Tuesday, 4th of December 2018
Took a walk last night, looked at some callisthenics exercises I can start doing to build back up to drilling down in the gym again like i used to.
I can tell my body is failing one part at a time, my ankles cannot take my weight, and my tendons near my feet are in pain from even the shortest walks.
I'm exhausted from the simplest things, and I can feel my heart racing in my chest from just walking up and down the street. I hate the way that I have
let myself become once more, and moving forward i'm doing everything in my power to get back to what I had after I lost all that weight. One day at a time
I will once again ~reach my goal~ take a step on this journey every day. For myself, for my family, and for my loved ones.
Started with breakfast this morning. Had some oats (half a cup raw)
Had some popcorn and a cup of coffee for a snack this morning
Lunch was a home made chicken pie, and a slice of cheesecake that I made last night
I convinced the others in my house to take a no-soda challenge from the end of the year, so hopefully that also helps in
my journey to healthier livingWeight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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05-05-2019, 10:15 PM #10
Monday, 6th of May 2019
Boy, I sure suck at this these days. Didn't track for 5 months even though I started strong. Never too late to get back on it though!
My biggest goal right now, is just to start logging again. Daily. Even if I miss my macros completely. I remember how much that helped me before, and I really want to do it again, so that is
highest on my priorities right now. **** the goals, I have to start somewhere, and I can't keep making excuses.
Morning log :
Went for a hike with friends yesterday, felt really good. Ended up hiking for 13500 steps, and around 9km up the mountain, which was great. Was super tired and sore after that.
Woke up at 3:30am this morning with anxiety about work, couldn't sleep after that. Came to work at 5:30am, made my first cup of coffee for the day. Milk + 1 sugar. Gotta drop that
sugar *soon*. Second cup of coffee at 8:30am
Evening log :
In all honesty, I hate myself for consuming the additional biscuits in the afternoon, as well as consuming the soda tonight. Without them, it would have been a pretty good day all in all. None the less, I'm tracking everything, no matter what, so this is what I had today.
Meal 1 : (breakfast, 6:45am @ work) - 437cal | 63c 5f 18p | 4 fibre 22 sugar
2x Cup of coffee
Sandwich - Margarine and cheese spread on white (2 slices)
Meal 2: (Snack, 9:30am @ work) - 165cal | 19c 9f 3p | 3 fibre 0 sugar
Popcorn, 3 cups
Meal 3: (Lunch, 12:30pm @ work) - 319cal | 44c 5f 9p | 4 fibre 3 sugar
Sandwich - Margarine and cheese spread on white (2 slices)
Meal 4: (Snack, 16:00pm @ work) - 492cal | 48c 28f 10p | 3 fibre
Bakers mini Cheddars (small packet) x3 (ended up having more at home..)
Meal 5: (Dinner, 19:30pm @ home) - 877cal | 144c 14f 30p | 7 fibre 113 sugar
Bowl of pasta + coca cola. Sodas are evil, very terrible habit of mine. Slowly going to break this
Meal 6: (Snack, 17:30pm @ home) - 299cal | 1c 20f 30p
Leftover nando's from the previous day. I was very hungry, should have had some fruit instead... :cry:
Totals for today : 2,589cal | 319c 81f 100p | 21 fibre 138 sugar
Goals for today : 2,200cal | 303c 61f 110p | 38 fibre 83 sugarLast edited by NieKZ; 05-06-2019 at 10:10 PM. Reason: Updated Evening tracking
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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05-19-2019, 10:30 PM #11
Monday, 20th of May 2019
Morning log, it's pouring rain this morning. Got to work at 6 AM. Started the day with a bowl of oats (half a cup, with half tsp of sugar, tsp of Nutella and a little bit of milk. Not feeling very motivated for the day, but I need to stay positive. Had my first Archery session this weekend with my fiance. Went well, and feels like something I would really enjoy, so going to see if we can join the club soon. Hope it works out
Things aren't going too well at work. Many people have left the company, and I fear I might not see the end of the year here. None the less, I need to keep positive and do my best...
Meal 1: (breakfast, 6:15 @ work) - 245cal | 39c 7f 8p | 5 fibre 11 sugar
Half cup oats, tsp chia seeds, tsp Nutella, half tsp sugar, quarter cup milk
Meal 2: (Snack, 8:30 @ work) - 197cal | 19c 6f 2p | 1 fibre 10 sugar
Cup of coffee with 2 biscuits
Totals for today :
Goals for today : 2,200cal | 303c 61f 110p | 38 fibre 83 sugarLast edited by NieKZ; 05-19-2019 at 11:56 PM.
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-02-2019, 02:20 AM #12
Monday, 2nd of Dec 2019
It's been a while. Weight in this morning: 164.3kg (was 175kg on 1st of October 2019)
Started a new job in September this year, so my routine is quite different from before. Started gymming again in October. Aiming to do at least 3 days a week. For the moment, mostly cardio, going to move into starting strength soon so I can rebuild all the muscle i've lost from being terrible the last 2 years. Joy. At least this time, I have the best support I could wish for, my fiance, doing it with me. #journey_begins_again
Recently also got a fitness tracker for calorie tracking + activity tracking, so i'm going to be adding my total burned per day
as well.
Some evening reflection :
After getting my activity tracker, I've noticed that it reports my calories burned daily as quite a lot higher than I worked it out as. This explains quite a bit about why I've been getting so hungry on heavy workout days since on those days I'm almost at a 50% deficit if I take the calorie amount that it shows as truth. None the less, I'll take it day by day and see how I can modify what I eat to obtain a better balance. One thing I need to work on is fiber..., Some days it's super low, others its quite high, so will have to see how I can incorporate more fiber rich foods in my diet.
Meal 1: (breakfast, 7 @ home) - 441cal | 29c 29f 19p | 4 fiber 5 sugar
2x small potato hash browns
2x large eggs
hollandaise sauce over eggs
Meal 2: (Snack, 9 @ work) - 100cal | 12c 3f 8p | 0 fiber 12 sugar
Latte - me morning coffee
Meal 3: (Lunch, 11:45 @ work) - 293cal | 39c 11f 11p | 1 fiber 14 sugar
2x mini white hamburger rolls
some cheddar cheese
1x small yoghurt w/ strawberry pieces
Meal 4: (Snack, 16:00 @ home) - 1,150cal | 150c 57f 14p | 2 fiber 97 sugar
Binged on popcorn + chocolate when I got home.. Sigh
Meal 5: (Dinner, 19:00 @ home) - 728cal | 79c 29f 31p | 5 fiber 18 sugar
Sausage + pasta with basil sauce
Meal 6: EDIT: Bindged at midnight. - 247cal | 24c 15f 3p | 0 fiber 24 sugar
Ice cream bar
Total intake for today : 2,959cal | 333c 144f 86p | 12 fiber 170 sugar
Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar
Total (nett) burned for today : 3446cal - 3189 from rest, 257 from activity
Total (nett) burned yesterday : 3862cal - 3054 from rest, 808 from activity
Today's deficit : 487calLast edited by NieKZ; 12-02-2019 at 09:13 PM.
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-02-2019, 09:06 PM #13
Tuesday, 3rd of Dec 2019
Morning log -
Had one less hash brown this morning with breakfast, since I ran out of them.
Scheduled to go to the gym tonight, feeling good about it, hope it lasts.
Feel pretty bad about my intake for yesterday, though I know in the bigger picture
I shouldn't get worked up about it too much. One day at a time after all.
Meal 1: (breakfast, 7 @ home) - 238cal | 15c 14f 14p | 2 fiber 3 sugar
1x small potato hash browns
2x large eggs
Meal 2: (coffee, 9 @ work) - 290cal | 29c 16f 11p | 2 fiber 12 sugar
Coffee + crisps (leftover at work)
Meal 3: (lunch, 12:30 @ work) - 415cal | 39c 9f 55p | 4 fiber 17 sugar
Staff lunch (chicken burger - lettuce, cucuber, tomato, seeded roll, chicken breast) & a zero-soda
Meal 4: No afternoon snack
Meal 5: (dinner @ home after gym) - 891cal | 112c 22f 75p | 25 fiber 22 sugar
Big dinner. Taco soup - chicken breast (~150g skinless), sweet corn (1 cob's worth), black beans (quarter can), kidney beans (quarter can),
some onion, a quarter can of tomato puree, a quarter can of chopped tomatoes, chillis and spices. Served with wraps + avo
Meal 6: No evening snack
Total intake for today : 1,834cal | 195c 61f 155p | 33 fiber 54 sugar
Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar
Total (nett) burned for today : 3918cal - 2890 from rest, 1028 from activity (gym + walking the dogs)
Total (nett) burned yesterday : 3421cal - 3164 from rest, 257 from activity
Total deficit for today : 2084 (this is probably very inacurate, guessing its about half of this.)Last edited by NieKZ; 12-03-2019 at 11:48 PM.
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-02-2019, 09:16 PM #14
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47590
Your food choices really suck. White hamburger rolls, cheese, chocolate, ice cream, sausage, pasta, huge amounts of popcorn... All extremely high calorie stuff, none of the things you should be sticking to if you're trying to lose weight. Honestly I usually try to stay away from those things even when I'm bulking, much less trying to actually cut.
Your carbs and fats are WAY TOO HIGH and your protein is way too low, this is probably why you keep over eating, because you're eating foods that aren't satiating. You can do much better than this.All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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12-03-2019, 03:57 AM #15Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-03-2019, 02:36 PM #16
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47590
Be consistent with your calories, 1800 calories a day is not enough for someone your size, which is probably why you keep binging. If you eliminate the high and low calorie days and try to just be consistent then you should be able to easily lose weight on 2400 calories per day.
Eat primarily whole food sources and eliminate all the processed crap from your diet, this means anything that's made in a factory and comes in a can, box, or bag (basically stay away from anything that has more than 1 ingredient in it when you flip over the package and look at the ingredient list), unless its zero calorie (like Diet Soda).
Since you're obese you should set your macros to your target bodyweight (say 225 lbs), this means you should be getting about 200g of protein, 90g of fats, and 200g of carbs per day, which is about 2400 calories.All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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12-03-2019, 08:48 PM #17
Hey, I'm in the same boat as you. I started at 369lbs (167.something), 4 weeks in down to 156.9ish (346lbs].
I aim for a 1% loss a week, which we can do. Yes, I am hungry often. I like to fill up on foods really low in calories that satisfy hunger, and mix them with proteins and good fats.
For example today (about to go to bed), i am right about 1,762 calories. I try to stay between 1,850 - 2,000.
Breakfast:
64 grams protein powder (51g protein)
35 grams oats (I put them in a food processor and grind them down)
30 grams peanut butter
Mid day snack
1 chicken breast and a bag of frozen veggies
Lunch
Usually a salad (lots of lettuce, some tomato, cucumber, and black or kalamata olives)
Add in a chicken breast or can of tuna
I make my own salad dressing and save the recipe in myfitnesspal so I can know the calories etc
Mid day snack
Another shake of protien powder and oats (no peanut butter)
Dinner
Chicken breast
Bag of veggies
Some olive oil
(Tonight cooked chicken breast, put it on a bed of spinach, and put some provolone cheese on melted on top)
About to have a quick snack, which will be a slice of cheese (20 grams, and a cup of cheese popcorn). 130 calories. Usually stay away from popcorn or eat the stuff that is 130cal for 3 cups.
The key is stay away from calorie dense foods, they don't fill you up. I also take psyllium husk fiber (insoluble), which definitely helps with fullness. If you can't hold on and need to cheat, just eat a piece of fruit with some peanut butter.
For big guys like us losing 3-4lbs (1.5-3.4ish kg) a week is easy, it's the same as a 200lb person losing 2lbs.
You did this before, and you can do it again! I believe in you!Baby Steps - Dr Leo Marvin (What About Bob lol)
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12-03-2019, 11:45 PM #18Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-03-2019, 11:59 PM #19
Wednesday, 4th of Dec 2019
Morning log -
Overslept this morning after staying awake till late last night after gym, so I missed breakfast.
Grabbed something at the store, and then planned the rest of my day's intake. Looking good thus far
Meal 1: (breakfast @ work) - 264cal | 34c 11f 14p | 1 fiber 0 sugar
Was late, grabbed at sandwich at the cafe outside my office
Meal 2: (morning snack @ work) - 151cal | 18c 8f 1p | 1 fiber 2 sugar
Work snack that was put out. Not great health-wise, but I'll make it work for today
Meal 3: (lunch, 12:30 @ work) - 589cal | 70c 16f 35p | 17 fiber 10 sugar
Staff lunch (high fibre bread with ham & cheese)
Meal 4: No afternoon snack
Meal 5: (dinner @ home, same as yesterday (leftovers) ) - 891cal | 112c 22f 75p | 25 fiber 22 sugar
Big dinner. Taco soup - chicken breast (~150g skinless), sweet corn (1 cob's worth), black beans (quarter can), kidney beans (quarter can),
some onion, a quarter can of tomato puree, a quarter can of chopped tomatoes, chillis and spices. Served with wraps + avo
Meal 6: No evening snack
Total intake for today : 1,895cal | 234c 57f 125p | 44 fiber 34 sugar
Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar
Total (nett) burned for today : 3259cal - 3106 from rest, 153 from activity
Total (nett) burned yesterday : 3918cal - 2890 from rest, 1028 from activity (gym + walking the dogs)
Total deficit for today : 1364Last edited by NieKZ; 12-04-2019 at 09:30 PM.
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-04-2019, 09:33 PM #20
Thursday, 5th of Dec 2019
Weight this morning: 163.0kg <- Down 1.3kg since Monday's weigh in. Gotta keep it up
Morning log -
I tried a new recipe this morning, was actually pretty good. High fiber too, so that's great.
Meal 1: (breakfast @ home) - 396cal | 42c 15f 21p | 14 fiber 5 sugar
Whole wheat brown bread with cottage cheese + avo
Meal 2: (morning snack 9:45 @ work) - 283cal | 32c 14f 10p | 1 fiber 25 sugar
Latte + sour cream coffee cake with pecans (fiance baked this yesterday so I know what's in it)
Meal 3: (lunch, 13:00 @ work) - 0cal | 0c 0f 0p | 0 fiber 0 sugar
EDIT: Skipped this meal, as I was hectically busy at work during lunch. also, I forgot to take a spoon, so I could have had to eat it with my hands... not ideal.
Meal 4: (afternoon snack, 15:30 @ work) - 240cal | 24c 14f 3p | 2 fiber 16 sugar
Jungle Oats energy bar
Meal 5: (before workout snack 18:00 @ home) - 110cal | 3c 2f 23p | 0 fiber 0 sugar
32g of whey protein - Had some on hand from long ago that I never finished (dutch chocolate, evox advanced whey)
Meal 6: (dinner @ home after gym (21:00), same as yesterday (leftovers) ) - 891cal | 112c 22f 75p | 25 fiber 22 sugar
Big dinner. Taco soup - chicken breast (~150g skinless), sweet corn (1 cob's worth), black beans (quarter can), kidney beans (quarter can),
some onion, a quarter can of tomato puree, a quarter can of chopped tomatoes, chillis and spices. Served with wraps + avo
Total intake for today : 1,920cal | 213c 67f 132p | 42 fiber 68 sugar
Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar
Total (nett) burned for today :
Total (nett) burned yesterday : 3259cal - 3106 from rest, 153 from activity
Total deficit for today :Last edited by NieKZ; 12-05-2019 at 03:51 AM.
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-05-2019, 08:44 AM #21
Have you considered increasing your protein and fat, then reduce carbs. Just my opinion. I understand calories are calories, but you want to limit muscle loss with more protein. Also the higher protein and fat will make you feel more satiated.
For example for my 2k calorie goal I am at:
225g Protein
125g Carbs
67G Fat
Obviously these are goals, and not always real world, but for example I ate just under 1,800 calories yesterday and went to bed feeling stuffed!
BTW, great work on the 1.3kg loss from last week!Baby Steps - Dr Leo Marvin (What About Bob lol)
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12-09-2019, 01:51 AM #22
Thanks for the encouragement
Yeah, I'm still in the beginning phases with macro adjustment. One thing is, I live with the family on quite a limited budget, and carbs are very much a staple for everyone else in the house, so a lot of my meals basically just come from cooking for everyone. This is something I've been slowly changing over time, but it does take time, unfortunately. At the moment (for December) I'm focussing on keeping my fiber intake high since that is something I lack very much, so changing one thing at a time.
Definitely something I'll keep in mind thoughWeight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-09-2019, 02:26 AM #23
Monday, 9th of Dec 2019
Weight this morning: 162.5kg
Weekend log
I didn't log as well as I should have this weekend. Been sick for part of the weekend, and had my mother's birthday
as well, so things were more festive than I would have liked. Still, I kept closer to maintenance than to deficit (rather than eating +++ in surplus)
so I still had "some" loss over the weekend.
Meal 1: (breakfast @ home) - 397cal | 37c 15f 29p | 2 fiber 5 sugar
2 slices of toats with meat (leftover from weekend)
Meal 2: (snack @ home) - 244cal | 44c 8f 2p | 5 fiber 35 sugar
2 Oatmeal cookies (home made) & apple
Meal 3: (lunch @ home) - 414cal | 46c 17f 18p | 11 fiber 3 sugar
Toast + cottage cheese & avocado
Meal 4: (snack @ home) - 251cal | 37c 3f 25p | 7 fiber 17 sugar
Air-popped popcorn (swapped from oil-based bags to cut down on fats)
Apple
Protein shake - to up protein intake for the day
Meal 5: (dinner @ home) - 326cal | 44c 20f 23p | 5 fiber 12 sugar
Tuna salad (made last night)
Meal 6: (snack @ home) - 252cal | 37c 3f 25p | 7 fiber 17 sugar
Same as meal 4
Total intake for today : 1,884cal | 245c 66f 122p | 37 fiber 89 sugar
Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar
Total (nett) burned for today :
Total (nett) burned yesterday : 3506cal - 2772 from rest, 734 from activity
Total deficit for today :
Week 1 summary:
Time period: Monday morning, 2nd of December to Monday morning, 9th of December
Weight loss: 164.3kg -> 162.5kg (1.8kg)
Gym: 4 days (Goal was 3 days, so this is good. Still only doing cardio at the moment, but looking to incorporate some strength training soon)Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-17-2019, 07:55 AM #24
Monday, 17th of Dec 2019
Weight this morning: 163.7kg (up 1.2kg)
Had a real kick in the nuts this week with my dog being really sick, and having to deal with vet bills etc. Wasn't a good week mentally, not
really going great at home either so that added to the mental state as well. Going to keep at it. Can't stop now after all
Week 2 summary:
Time period: Monday morning, 9nd of December to Tuesday morning, 17th of December
Weight loss: 163.7kg (1.2kg up)
Gym: 2 days (Goal was 3 days, so this is not great. Had a lot of issues during the week that past, life just got in the way. Not going to let it get me down, and hitting it hard again this week as usual)Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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12-21-2019, 01:44 AM #25
Congrats on getting back to the journey, I had also lost my way after a really rough year of dealing with "life", thankfully I caught things before they got too bad, but I still have 30pounds of regain to lose, it kinda sucks feeling like all the hard work got undone. But I think what matters is that we're getting back up again and going on with the journey, not giving up. Wishing you all the best as you journey on
=================
Total weight lost: 128 lbs
=================
Starting weight: 378 lbs
Current weight: 250 lbs
******* 4 years on keto so far - keto4life!!! ***************
my fat loss log: http://forum.bodybuilding.com/showthread.php?t=166528931
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01-06-2020, 12:26 AM #26
Monday, 6th of Jan 2020
Weight this morning: Unknown (battery ran out for my scale, need to replace)
Feeling good (and very sore) today. Been a while since I posted, since I was away from home on leave during the festive season.
Some good news, got back to squatting for weight in the gym yesterday. It's something I haven't been able to do for the last 5 years since my back injury,
but it really feels good getting back under the bar. My form was a bit rocky during the warmup + first set, but I got back into the hang of things during the last few sets,
which really does feel quite good.
Activity:
Spent 2 hours cleaning the house
Walked the dogs for 20 mins
Gym workout last night :
20 mins @ max incline treadmill (~140bpm heart rate throughout, avg around 133bpm) @ 3.5 speed (~17m20s/km pace)
Squat - 5xbar (warmup), 5x10kg, 4x5x20kg
Deadlift - 2x20kg, 5x30kg (REALLY need to work on my deadlift form, but its the first time in a while deadlifting, so just getting back into it feels good)
Bench - 5x10kg (warmup), 5x20kg (warmup), 5x30kg, 5x35kg, 5x40kg, 5x45kg (skipped last set, since the gym was closing early)
Calories burned yesterday: 4469cal
Calories burned from exercise: 1901 total (1090 cleaning, 250 treadmills, 421 weight training, 144 walking dogs)
Week 5 summary:
Time period: Monday morning, 17th of December to Monday morning, 6th of January 2020
Weight loss: Unknown
Gym: 8 days since my last post (should have been 9, so missed by 1)Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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01-09-2020, 07:58 AM #27
Thursday, 9th of Jan 2020
Feeling decent today. I missed my intake by 200 yesterday, so less of a deficit than I'd like. Going well so far today, so hoping for the best.
Skipped gym on Tuesday, since I was having trouble walking up and down the stairs from my first squat session (haha. hahaha.) on Sunday.
It'll get better. This is just the first squat session in years, so I'm not surprised.
Gym session tonight will be : (Starting starting strength program, hoping to gain some strength before moving to more hypertrophy based exercises later on)
Workout A
~~Squat : 3x5 @ 40kg working weight~~
Bench Press : 3x5 @ 50kg working weight
~~Deadlift : 1x5 @ 40kg working weight~~
Note : I know NLP won't be effective while eating at a deficit. I would like to gain "some" strength, since I know I am weak AF for my age/bodyweight,
and it affects my life adversely. Eventually I'll move towards a hypertrophy based plan, but for the meantime I don't need anything other than getting strong + losing weight.
Edit: Could not do squat + deadlift at the gym last night. Some "bros" were hogging both the squat racks and the weight platform for the duration of the time i was at the gym
last night, so I couldn't use them. Relatively annoyed by this to put it mildly. Sigh.Last edited by NieKZ; 01-09-2020 at 08:44 PM.
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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01-12-2020, 09:39 PM #28
Monday, 13th of Jan 2020
Gym session last night was:
Workout B
Squat :
2x5 @ 20kg (warmup)
1x5 @ 20kg (warmup)
1x3 @ 20kg (warmup)
1x2 @ 30kg (warmup)
3x5 @ 40kg (working weight)
Overhead press :
2x5 @ 20kg (warmup)
3x5 @ 20kg (working weight)
Deadlift :
2x5 @ 40kg (warmup)
1x5 @ 40kg (working weight)
Gym session was decent, also got 30 mins of cardio in, so feels good. My significant other recorded me during squats so I can have a look
at my form. Not going deep enough. Think its mostly due to not being able to physically go down low enough with my excess weight,
so it might not change for a while. Going to work on flexibility exercises for ankles daily as well to get them in better condition.
Deadlift was all right. Not great, but better than day 1. Might look odd that my working weight and warmup is the same weight, but I'd
rather go light and learn the movement properly than start heavy and injure myself (lesson learned).
Activity for yesterday :
Lifting (~1 hour) - 600cal
Treadmill (~30 minutes) - 368cal
Other - 137cal
The day before yesterday :
Walking (Sunset walk on the beach with the dogs) -
580cal (~90 minutes for 4km)
I went quite heavy on snacking / empty calories this weekend. Going to do better during the week again and take it one day at a time.
Trying to focus my time on moving forward instead of beating myself up about what I am doing wrong so I can change my mindset.
[3pm Update] Way too low protein intake for today, will have to take a look at what protein snacks I can incorporate, as I cannot really up
my meat intake during the day (limited budget for food at this point). Need more protein to recover, otherwise, NLP will be down the drain.
Meal 1: (breakfast @ home) - 432cal | 49c 17f 19p | 11 fiber 4 sugar
2 slices of toast (high fiber) with avo + cottage cheese
Meal 2: (snack @ home) - 110cal | 11c 4f 8p | 0 fiber 11 sugar
Latte @ work
Meal 3: (lunch @ home)
Skipped. Oof. Had meetings over lunchtime so didn't get around to it.
Meal 4: (snack @ home) - 110cal | 11c 4f 8p | 0 fiber 11 sugar
Latte @ work
Meal 5: (dinner @ home) - 830cal | 78c 32f 45p | 13 fiber 10 sugar
Spaghetti & meatballs with a butternut & veg sauce
Meal 6: (snack @ home) - 93cal | 18c 0f 3p | 3 fiber 0 sugar
Soda & crisps
Total intake for today : 2,113cal | 237c 88f 84p | 23 fiber 79 sugar
Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar
Total (nett) burned for today : 3142cal
Total deficit for today : 1029cal
Kinda binged before dinner. Skipped lunch, which caused me to be hungry, hence the binging. Will try to space out my meals better for the days to come so that it doesn't happen again. All in all a decent day. With my deficit I should still be losing around 1kg a week, although I wager about 25% as my error rate, so probably around 0.75kg / week from food, the rest would be from exercise (if every day was like today).Last edited by NieKZ; 01-13-2020 at 11:31 AM.
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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01-14-2020, 10:56 PM #29
Wednesday, 15th of Jan 2020
Gym session last night was:
Workout A
Squat :
2x5 @ 20kg (warmup)
1x5 @ 20kg (warmup)
1x3 @ 25kg (warmup)
1x2 @ 30kg (warmup)
3x5 @ 42.5kg (working weight)
Bench press :
2x5 @ 20kg (warmup)
1x5 @ 30kg (warmup)
1x5 @ 35kg (warmup)
3x5 @ 55kg (working weight)
Deadlift :
2x5 @ 40kg (warmup)
1x5 @ 50kg (warmup)
1x5 @ 60kg (warmup)
1x5 @ 70kg (working weight)
Gym session was good. Deadlift form felt good, and so did squat. Felt like I could go further on the deadlift, so I pushed myself, got to 70kg
which is a PR for me. Obviously not a great one, but it's a start haha. Can also feel my flexibility at the bottom improving, which is awesome.
Did 30 minutes of cardio before lifting. I prefer to lift first, but all the lifts I needed to do was occupied, so I deviated a little.
Activity for yesterday :
Lifting (~1 hour) - 450cal
Treadmill (~30 minutes) - 345cal
Other - 186cal
Total (nett) burned for today : 3710cal
I ate under maintenance yesterday, was home alone and skipped some of my meals. Not ideal, especially on a workout day, but I'll survive.
Wasn't incredibly hungry yesterday, so just trying to listen to my body and its needs rather than blindly eat what I set as my goals.
All in all, a good dayWeight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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02-24-2020, 04:35 AM #30
Monday, 24th of February 2020
Been a while since I posted. I haven't died yet! Had some difficulties in my life, so getting back into things again.
Current weight: No idea (Was 164.5KG on Friday)
Moving back to tracking EVERYTHING I take in, and I have my fiance on board this time around, so it should make things easier to do.
Side note, I am aiming to keep my daily calories under the goal, and my protein above 100g per day (preferably more on lifting days [Sunday, Tuesday, Thursday])
I am less worried at the moment about 100% clean eating, as it is not financially feasible between me and my fiance. Looks a hell of a lot better than without the calory "budget" though.
This is day 1 of being under calories for the dayLast edited by NieKZ; 02-24-2020 at 11:39 AM.
Weight log
02 / 11 / 2021 - 176 kg (384.2lbs)
15 / 07 / 2016 - 118 kg (259.6lbs)
19 / 10 / 2014 - 155 kg (341 lbs)
Current - https://forum.bodybuilding.com/showthread.php?t=180766723&p=1650048693
First journey (155kg to 118kg) - https://forum.bodybuilding.com/showthread.php?t=164648841
http://www.myfitnesspal.com/profile/niekz92
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