I’ve done it before and I can do it again.
I am not nearly as fat as I was when I first started losing weight a few years back, but because of spending too much time experimenting with different nutritional approaches, and also because of my own carelessness, I have become … well … quite plump, and I don’t like it.
I shan’t share my current weight – that information shall remain classified for now . I’ll just say that my pants size went from 32 to a shameful 44. Oh, wretched man that I am!
I shall start with a 36-hour fast (water & coffee only). The purpose for this is twofold: first, I like the feeling of an empty tummy occasionally, and second, I want to begin by setting a tone for self-discipline. My last meal was last night at 11PM: I had 2 cups of fresh blueberries. My next meal will be tomorrow morning at 11AM.
Moving forward, I will follow the same protocol I followed before with great success.
It looks something like this:
• strict calorie counting Mon–Sat (~20% caloric deficit)
• ~50g Carbs daily*
• intuitive eating on Sunday
• 3-4 workouts each week
* before some of you get all worked up over my low Carb count … this is simply a personal choice. I am fully aware that we lose weight when we create a caloric deficit, regardless of our Carb/Sugar intake. However, I seem to do very well with a lower Carb percentage as meals that are higher in Fat & Protein seem to keep me more satiated for longer periods of time. My best example is a Jelly Donut at 385 calories vs. a large plate of grilled chicken with steamed vegetables, also at 385 calories … the second option will keep me full for a few good hours while the first will have me stretch my hand out into the box for another …
Not doing Keto at all. Nothing against Keto. It’s just not my thing. I enjoy a good meal high in Fat AND Protein.
My workouts are a combination of weights and Cardio. I never stopped working out, but I did allow my nutrition to go all ghetto, which goes to prove that you cannot really out-train a bad nutrition plan … I recently cancelled my gym membership, so I am limited to workouts at home and in the outdoors. At home, I am doing bodyweight sessions (push-ups, etc.), some resistance band work, as well as some Cardio (elliptical), and in the outdoors I am doing long walks and some bike rides. I use a FitBit Surge daily to monitor my calorie expenditure.
That’s it for now.
Ready – Set – Go!
Where’s my coffee mug?
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Thread: Encore Fat Loss Log
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07-29-2019, 11:04 AM #1
Encore Fat Loss Log
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07-29-2019, 11:30 AM #2
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07-29-2019, 12:07 PM #3
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07-29-2019, 08:17 PM #4
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07-30-2019, 09:51 AM #5
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07-30-2019, 10:50 PM #6
Tuesday, July 30 - Day #2
Food
Blueberries • Skim Milk
Yogurt • Tuna Can • Kirkland Meaballs
Large Grilled Chicken Breast Salad
Exercise
None
FitBit Stats
8,222 Steps • 2 Floors • 3,380 Calories
Supplements
XTend BCAA Energy: 1 scoop
Magnum Quattro Fruity Hoops: 1 scoop
Comments
I bought our son a new car today
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07-31-2019, 10:34 AM #7
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07-31-2019, 10:10 PM #8
Wednesday, July 31 - Day #3
Food
Blueberries • Skim Milk • Cottage Cheese
Medley Salad • Grilled Chicken • Fried Eggs
Exercise
Arms Session w/Resistance Bands
*** 40 minutes ***
4lbs X30 X2
6lbs X30 X2
12lbs X20 X2
20lbs X15 X2
FitBit Stats
8,062 Steps • 4 Floors • 3,181 Calories
Supplements
XTend BCAA Energy: 1 scoop
Magnum Quattro Fruity Hoops: 1 scoop
Cellucor Extreme: 1 scoop
Comments
Watched "Bloodsport" tonight
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08-01-2019, 03:07 PM #9
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08-01-2019, 08:41 PM #10
Thursday, August 1 - Day #4
Food
Blueberries • Skim Milk • Cottage Cheese
Grilled Chicken • Salami • Fried Eggs
Salad: Lettuce, Tomato, Dressing
Exercise
None
FitBit Stats
7,289 Steps • 6 Floors • 2,787 Calories
Supplements
XTend BCAA Energy: 1 scoop
Magnum Quattro Fruity Hoops: 1 scoop
Comments
Slow day but feeling great
Will try to get a workout in tomorrow
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08-02-2019, 08:59 AM #11
Started my morning with a fasted Shoulders workout.
I used resistance bands and my sets looked like this...
*** Tri-Sets ***
Lateral Raise • Military • Shrug
4lbs X30 X2
6lbs X20 X2
12lbs X15 X2
20lbs X12 X2
25lbs X10 X2
It took me 42 minutes to complete the workout.
Second time I used the Cellucor C4 Extreme.
I like it. I like it for sure.
My shoulders are toast this morning.
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08-02-2019, 07:29 PM #12
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08-02-2019, 09:06 PM #13
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08-02-2019, 09:11 PM #14
Friday, August 2 - Day #5
Food
Blueberries • Skim Milk
Meatballs • Large Tuna Salad
Salami • Roasted Peanuts
Exercise
Shoulders Session (see earlier post)
FitBit Stats
6,527 Steps • 2 Floors • 3,214 Calories
Supplements
XTend BCAA Energy: 1 scoop
Cellucor C4 Extreme: 1 scoop
Optimum Nutrition Whey & Oats: 1 scoop
Comments
Lots of rest today
Feeling great
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08-03-2019, 05:28 AM #15
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08-03-2019, 08:30 AM #16
I am coming back from about a month of no training (though I did do Cardio) and more than a year of nutrition ghetto ...
Slowly picking up the pieces ...
No longer have a gym membership, so my workouts are limited to resistance bands, bodyweight, elliptical, walking/running, and so on.
I like to do one muscle group per session, so I’ll do Chest, Back, Shoulders, Arms, Core/Legs, in no particular order. I also like Compound exercises (pushups, etc.) so I try to do some sessions of that sort at least a couple times a week.
I do try to take it easy on the Legs though, due to a moody knee.
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08-03-2019, 06:37 PM #17
Saturday, August 3 - Day #6
Food
Blueberries • Roasted Peanuts
Fresh Pickles • Salami • Fried Eggs
Exercise
*** Push-up Session ***
Multiple to-failure sets
Did not count sets
30 minutes
*** Evening Outdoors Hike ***
50 minutes
FitBit Stats
10,114 Steps • 2 Floors • 2,948 Calories
Supplements
Cellucor C4 Extreme: 1 scoop
Optimum Nutrition Whey & Oats: 1 scoop
Comments
I will do my first weigh-in tomorrow
Had a great week of discipline and consistency
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08-04-2019, 06:27 AM #18
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08-04-2019, 11:55 AM #19
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08-04-2019, 12:46 PM #20
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08-05-2019, 06:00 PM #21
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08-05-2019, 07:46 PM #22
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08-06-2019, 11:33 AM #23
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08-06-2019, 02:09 PM #24
Just completed an afternoon Core workout.
I used to be able to do 5-6 sets of this easily.
Today I had to stop after 3 sets ...
I stinketh ...
Jumping Jack X50
Crunch X50
Seated Bent-Knee Leg Raise X50
Calf Raise X50
Squat X20
3 sets of this and I was dead
Also soaked in sweat
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FitBit Workout Log
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My PreWorkout
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My PostWorkout Meal
Ground Beef with Green Peppers & Onions
C:664 F:37g Cbs:19g Sg:11g P:55g
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08-06-2019, 05:46 PM #25
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08-06-2019, 07:10 PM #26
Tuesday, August 6 - Day #9
Food
Frozen Blueberries
Ground Beef with Peppers & Onion
Large Salad: Arugula, Grilled Chicken, Tomato
Exercise
Core Session (see post earlier today)
Evening Outdoors Hike: 50 minutes
FitBit Stats
12,741 Steps • 5 Floors • 3,430 Calories
Supplements
ON Whey & Oats Blueberry Muffin: 1 scoop
NutraBio IntraBlast: 1 scoop
Cellucor C4 Extreme: 1 scoop
Comments
Tried Arugula for the first time
Not bad. Not bad at all.
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08-07-2019, 06:13 AM #27
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08-07-2019, 09:21 AM #28
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08-07-2019, 09:24 AM #29
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08-07-2019, 07:23 PM #30
Wednesday, August 7 - Day #10
Food
Frozen Blueberries • Roasted Peanuts
Fresh Peaches • Dill Pickles
Baked Chicken Drumsticks (large portion)
Baked Beans w/Hot Dog & Onions
Exercise
None
FitBit Stats
3,647 Steps • 2 Floors • 2,497 Calories
Supplements
ON Whey & Oats Blueberry Muffin: 1 scoop
NutraBio IntraBlast: 1 scoop
Comments
Very slow and boring day
At least I got some rest
Quite sore from yesterday's workouts
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