Encore Fat Loss Log

[NoCarbsNoSugar]

Do you like reading supplement reviews?
I like writing them.
Here are my last two reviews, if you've got a couple minutes to kill ...


Optimum Nutrition Whey & Oats Blueberry Muffin
https://forum.bodybuilding.com/showt...hp?t=177418231

Cellucor C4 Extreme Icy Blue Razz
https://forum.bodybuilding.com/showt...hp?t=177428631

[NoCarbsNoSugar]

Thursday, August 8 - Day #11

Food
Fresh Peaches
Fried Chicken Liver with Onions
Fried Italian Sausage with Green Peppers





Exercise
Evening Hike: 50 minutes

FitBit Stats
13,578 Steps • 2 Floors • 3,576 Calories

Supplements
ON Whey & Oats Blueberry Muffin: 1 scoop
XTend Energy BCAA Fruit Punch: 1 scoop

Comments
Great food today
Feeling awesome

[JohnButz]

Great stuff as always Bro! What do the evening hikes consist of?

[NoCarbsNoSugar]

Great stuff as always Bro! What do the evening hikes consist of?

Thanks John.

My hikes are usually 30min-50min long, depending on how far I go. It's not jogging, but it is somewhat brisk. Pretty much a fat-burning type of exercise, which I really need

Here's what last night's hike looks like on my FitBit log ...

[NoCarbsNoSugar]

Already two workouts for today ... feeling great!

Started with an Arms workout, immediately followed by an outdoor hike.

~ Arms Workout With Resistance Bands ~
Bicep Curl >>> Tricep Extention
4lbs X30 - 4lbs X30
4lbs X30 - 4lbs X30
6lbs X30 - 6lbs X30
6lbs X30 - 6lbs X30
12lbs X30 - 12lbs X30
12lbs X30 - 12lbs X30
20lbs X25 - 20lbs X20*
20lbs X25 - 20lbs X15
30lbs X20 - 30lbs X10
30lbs X20 - 30lbs X10

*tricep extensions got much harder with increased lbs

~ Outdoor Hike ~
2 Miles • 47 Min
4,689 Steps • 465 Calories

[NoCarbsNoSugar]

Friday, August 9 - Day #12

Food
Baked Chicken Drumsticks
Canned Vegetable & Beef Stew
Fried Italian Sausage
Fresh Dill Pickles

Exercise
Arms Workout - see earlier post
Outdoors Hike - see earlier post

FitBit Stats
9,029 Steps • 5 Floors • 2,934 Calories

Supplements
Cellucor C4 Extreme Icy Blue Razz: 1 scoop
XTend Energy BCAA Fruit Punch: 1 scoop

Comments
Great week
I'll end it with a 36hour fast

[JohnButz]

You are putting in the work Brother! Food sounds great too. I've only tried a 24-hour fast, so I can imagine that the 36 is a tough one. Have a great weekend!

[NoCarbsNoSugar]

You are putting in the work Brother! Food sounds great too. I've only tried a 24-hour fast, so I can imagine that the 36 is a tough one. Have a great weekend!

Thank you John.

24hour fasts feel great.
It sometimes happens with me unintentionally, especially during the school year, due to a very busy schedule.

A 36hour fast is pushing the envelope a bit for me, so I like to do it 1-2 times a month. It’s more a mental discipline exercise than anything.

You have a great weekend as well.

[NoCarbsNoSugar]

Saturday, August 10 - Day #13

Food
36hour Fast
Water & Black Coffee Only

Exercise
~~~ Morning Outdoors Hike ~~~
2.5 Miles • 58 Minutes
5,895 Steps • 509 Calories

~~~ Afternoon Shoulders R-Bands ~~~
Lateral Raise >>> Military Press
4lbs X20 • 4lbs X20
4lbs X20 • 4lbs X20
6lbs X20 • 6lbs X20
6lbs X2- • 6lbs X20
12lbs X15 • 12lbs X15
12lbs X15 • 12lbs X15
20lbs X10 • 20lbs X10
20lbs X10 • 20lbs X10
37 Minutes

~~~ Evening Outdoors Bike Ride ~~~
11 Miles • 67 Minutes • 843 Calories
Fat Burn: 2 Minutes
Cardio: 27 Minutes
Peak: 38 Minutes
AVG HR BPM: 146

Daily FitBit Stats
10,700 Steps • 7 Floors • 3,944 Calories

Supplements
Cellucor C4 Extreme Icy Blue Razz: 1 scoop
XTend Energy BCAA Fruit Punch: 1 scoop

Comments
Tired
Very tired
Going to bed early tonight
Weigh-In #2 tomorrow

[JohnButz]

On track, kicking $%^ Bro! Great work!

[InhumanGenetix]

Great work, buddy.

[NoCarbsNoSugar]

On track, kicking $%^ Bro! Great work!

Thank you very much John!
I appreciate it.
I am looking forward to seeing good results in the months to come.

Great work, buddy.

Thank you.
Welcome to my log.

[NoCarbsNoSugar]

Weigh-In #2
Sunday, August 11

Weight Progress This Week
-8 LBS

Total Weight Progress
-20.7 LBS

Comments
Feeling great about the first couple weeks
Love it when the lost LBS start to pile up
I may have to increase the food a bit

[acerzed]

Wow dude great log so far! Loving the format and the quality of the content. I definitely need to step my game up .

I'll be watching this log and rooting for you bud. By the way, are you counting calories at all? Or are you mostly just eyeballin.

[JohnButz]

Weigh-In #2
Sunday, August 11

Weight Progress This Week
-8 LBS

Total Weight Progress
-20.7 LBS

Comments
Feeling great about the first couple weeks
Love it when the lost LBS start to pile up
I may have to increase the food a bit

Excellent progress!

[NoCarbsNoSugar]

Wow dude great log so far! Loving the format and the quality of the content. I definitely need to step my game up .

I'll be watching this log and rooting for you bud. By the way, are you counting calories at all? Or are you mostly just eyeballin.

Thank you and welcome to my log.
I am quite happy with the first couple weeks, but I do know the amount of LBS lost will decrease as I move forward.

As far as the calories, I do count them to the gram, Monday - Saturday, and I eat intuitively on Sunday. My TDEE is now around 2,600cals and I am aiming for ~2,000 a day. I usually end up with ~1,600 because my food is very high in Fat & Protein, so I stay full for many hours after each meal. Also, if I am not hungry before going to bed and there are 400 calories left to eat, I won’t force my body to eat. I listen to my body: if I am still hungry, I’ll eat. If I am not, I move on and do something else.

Excellent progress!

Thank you very much, John!
Very happy with my progress so far.

[NoCarbsNoSugar]

Monday, August 12 - Day #15

Food
Fresh Peach • Frozen Blueberries
Baked Chicken • Pork & Beans
Roasted Peanuts

Exercise
None

Daily FitBit Stats
1,222 Steps • 2 Floors • 2,318 Calories

Supplements
None

Comments
Feeling very very sick
Some kind of stomach bug
Weak, sore, chills, muscle pain
Also sore from Saturday’s 3 workouts
Spend most of my day in bed

[bbowsh54]

Weigh-In #2
Sunday, August 11

Weight Progress This Week
-8 LBS

Total Weight Progress
-20.7 LBS

Comments
Feeling great about the first couple weeks
Love it when the lost LBS start to pile up
I may have to increase the food a bit

So happy to see this log, Flo!!

Loving the instagram posts, as well!!

Hope you get over your illness quickly, sir.

Feel better! Keep kicking butt!

[NoCarbsNoSugar]

So happy to see this log, Flo!!

Loving the instagram posts, as well!!

Hope you get over your illness quickly, sir.

Feel better! Keep kicking butt!

Thank you, Bow!
Very happy to see you in here.
I’m a bit better today but still quite sick ...

Hoping for better days ahead.

[NoCarbsNoSugar]

Tuesday, August 13 - Day #16

Food
Fresh Peach • SkinnyPop Popcorn
Chicken Liver with Onions & Tomatoes

Exercise
None

Daily FitBit Stats
1,710 Steps • 2 Floors • 1,974 Calories

Supplements
Optimum Nutrition Whey & Oats

Comments
Very sick still
Hoping for better days ahead

[acerzed]

Tuesday, August 13 - Day #16

Food
Fresh Peach • SkinnyPop Popcorn
Chicken Liver with Onions & Tomatoes

Exercise
None

Daily FitBit Stats
1,710 Steps • 2 Floors • 1,974 Calories

Supplements
Optimum Nutrition Whey & Oats

Comments
Very sick still
Hoping for better days ahead

Do you cook your food the day you eat, or do you meal prep?

[NoCarbsNoSugar]

Do you cook your food the day you eat, or do you meal prep?

I never have the time to meal prep. I also wouldn’t have the space to store the prepped meals.

I kinda eat what I find in the fridge - if I can count the macros - or I make something quickly for each meal.

[NoCarbsNoSugar]

This arrived today
Flavor looks amazing
Can't wait to pop it open!

[NoCarbsNoSugar]

Wednesday, August 14 - Day #17

Food
SkinnyPop Popcorn
Vegetable Broth
Chicken With White Rice

Exercise
None

Daily FitBit Stats
2,348 Steps • 5 Floors • 2,465 Calories

Supplements
XTend BCAA Energy Mango Madness: 1 scoop

Comments
Feeling 80% better
Still weak & tired
Will not work out for a while
This Mango Madness BCAA tastes grrreat

[JohnButz]

I didn't know you were sick Bro. Hope you feel better.

[NoCarbsNoSugar]

I didn't know you were sick Bro. Hope you feel better.

Thanks John.
Woke up very sick Monday morning.
Not sure what it was. Some kind of stomach bug.
Terrible headache, stuffed, body aches all over, chills, lower stomach pains.
And all of this mixed in with being sore from three workouts on Saturday.

I was a bit better on Tuesday.
80% better on Wednesday and today I am 90% better.
Still feeling somewhat weak, but it's my last week of Summer break, so I can rest as much as I need to.

Focusing on solid foods and I can't keep a lot of it in.
Had some chicken w/rice the other day and it felt pretty good.
I'll be back to feeling great soon, I'm sure.
I am just thankful this didn't happen next week when I am back in my classroom.

[NoCarbsNoSugar]

Thursday, August 15 - Day #18

Food
SkinnyPop Popcorn
Baked Chicken
Protein Pancake w/Blueberries
Greek Yogurt

Exercise
None

Daily FitBit Stats
2,921 Steps • 2 Floors • 2,539 Calories

Supplements
Optimum Nutrition Whey & Oats: 2 scoops
XTend BCAA Energy Mango Madness: 1 scoop

Comments
Though beginning of the week
Feeling almost all-back
Protein pancake was awesome
Will share pictures tomorrow

[JohnButz]

Sounds like a flu. How are you feeling now Bro?

[NoCarbsNoSugar]

Sounds like a flu. How are you feeling now Bro?

Some sort of viral infection, it seems to me.
I am much, much better now.
Thanks for asking.

[NoCarbsNoSugar]

I was low on calories the other day so I made a large pancake for dinner.

Whey & Oats Blueberry Muffin: 2 scoops
Eggs: 2
Frozen Blueberries: 1 cup
Baking Soda: 1/2 tsp
Water: to desired texture
Canola Oil (for pan): 2 tbsp
Fry in pan until brownish on each side
Greek Yogurt (topping): 1 cup
Cinnamon splash

Macros:
C:937 F:43g Cbs:44.5g Sg:18g P:87g

This tasted very good and the texture was great. I wish I had a banana in the house to add to the mixture, for even better texture. Maybe next time.