Lifts Fat Loss Journal

Lift · 11-27-2005, 09:49 PM

Hello all, this is my fat loss journal

im quite excited about it

Stats

Male
19yrs old
Starting weight: 240
Current: 212
BF (Extremely Innacurate 3 Point Digi-Caliper Reading): 15.9... realistically im 20%+

BMR:2800

Love Handles: 46"
Around Navel: 42"
Top Abs: 37.5"

(legs and arms are leanish, i seem to have accumulated around the waist and lower back)

Immediate Goal: 205-207 Jan 1st
Long Term Goal: 185lbs 10%bf April 06
Longer Term Goal: 240lbs 10% bf... :bigthumbu

Why journal?

Strangely enough even though i have some serious emotional and psychological issues about my weight and appearance i seem unmotivated, im not sure why. In the summer i was raring to go. I was 208ish early september and since then im up 4lbs :s Possibly good old winter depression is playing a part. anyway this is good way of making myself accountable for what i eat and do in the gym.

Diet:

i wont bore anyone with the details: whey, efa supp, tuna, turkey, chicken, brown rice, bran flakes, olive oil and almonds are pretty much the staples of my diet.

Approximately:

Cals 2330
Protein 250
carbs 220
Fat 50

Usually under or over by 100.

Supplements:

ON Whey
SAN Efa
I have Biotest Hot Rox but i cant decide whether to take these or EC?
I Havent taken an EC stack before, but Hot Rox seem to work well for me, so i will see how i feel in the morning
Cytodyne ZMASS PM (Need to order)

Training

I made a split with 9 days in between each body part, ive found that by training in this manner my lifts increase even though im creating a calorie deficit.

For the next month:

Leg Day: Smith Machine Squats, Leg Press, Leg Curl

Back: SLDL, BB Row, Lat Pulldown, Shrugs

Chest & Bi: Incline & Flat BB Bench, Conc Curl

Shoulders & Tri's: Military Press, Lateral Raises, Bent Over Lateral Raises, Cable work, CG Bench, Rope Pull Down

Cardio will generally consist of cycling and jumping rope, the occasionally run perhaps

I have 3 weight training sessions of each body part and 11 cardio sessions scheduled. so 23 sessions in total.

So...everything seems in order, i will weigh in tomorrow and post training and diet.

**A.FreeRadical** · 11-27-2005, 10:00 PM

Congratulations on a good start.

*

Lift · 11-27-2005, 10:20 PM

Thankyou

Lift · 11-28-2005, 08:35 AM

Good Morning IronMass :coffe:

28/11/05, weighing in at: 213

Lift · 11-28-2005, 04:09 PM

Day 1

Training: Leg Day

Smith Squat:

Warm Up 1: 130 x 8
Warm Up 2: 196 x 6

Work Set: 240 x 7
Rest 1(20 deep breaths): 2 reps
Rest 2(25 deep breathes): 3 reps

3 min rest
Triple: 240 concentrating on form and breathing.

Overall, very pleased with this, hopefully next week i can get 8,4,4 in which case i will increase weight on the work set to 251lbs the folowing week. Next week's triple will be 251 or greater so i start to get the feel of heavier poundages

ROM slightly greater than usual.

Leg Press Close (2" between feet)

110 x 3
176 x 3
242 x 3
308 x 3
352 x 1
396 x 1: failed, failed

Not sure what to make of this, failing on 396 was a surprise, the squats evidently took a toll.

Leg Curl (Supplemental)

22lbs x 15
33lbs x 10
44lbs x 5

Calf Raises

240 x 8
240 x 8
284 x 6

Lift · 11-28-2005, 08:11 PM

Total: 2730

Protein 309
Carb 283
Fat 42

Notes: Too high, it was all clean though... not a good start, but not a bad one either, i drank plenty of green tea and took caffeine and Hot Rox.

In future Leg Training Day will be a refeed, obviously today a refeed would be pointless since its the first day

**MASSIVE** · 11-29-2005, 05:40 AM

Everything looks very well set up....god luck and I like the avatar :bigthumbu

Lift · 11-29-2005, 04:29 PM

Thanks MASSIVE :bigthumbu it is a pretty good plan i reckon if you have any suggestions feel free to post

criticism is always welcome

Peace

Lift

I will post todays diet later: today is a non-training day..its the day after leg day and im proud to say...i can barely move

Lift · 11-29-2005, 08:46 PM

Yawn the days not over but im sleepy so here it is:

Total Calories: 2394

Protein: 217
Carb: 242
Fat: 50

Can't argue with those numbers eh?

Oops actually you can..fit day has the above total but when i add up (carb and protein x 4) + (fat x 9)

i get: 2286...

i wonder why?

After much consideration i decided it doesnt matter...

Supplements:

2 x caffeine pill
1 x EFA

Notes:

Last night at 2am, when i couldnt sleep i remembered i needed some ZMASS PM, it should arrive on thursday ahh that will be nice... sweet dreamy sleep

My lower back hurts

i dont think its serious, i injured it when i was young and occasionally it gives me trouble after Squatting or SLDL, but more often it goes just doing regular stuff: hopefully better for thursday for SLDL and Bent over BB Row. chest and Bi's tomorrow and some cardio...damn...i hate cardio :delephant

**Peaked_18** · 11-29-2005, 08:57 PM

Quote:

Originally Posted by Lift

Good Morning IronMass :coffe:

28/11/05, weighing in at: 213

What country you from?

Also, I would bump up your fat intake and decrease your carb intake. Get as many healthy fats as possible.

Lift · 11-29-2005, 09:44 PM

Hi Peaked

Im from sunny England, UK..its snowing here :s

I just googled healthy fats and fat in general and i've decided you're right. Apparently:

"Those who possessed enough will power to remain fat-free for any length of time developed a variety of health problems including low energy, difficulty in concentration, depression, weight gain and mineral deficiencies." - 'The truth about saturated fats, Mary Enig and Sally Fallon, http://www.health-report.co.uk/satur...h_benefits.htm

so low-levels of fat doesn't seem like a good thing. Interestingly i have many of those symptoms :s regardless of whether thats due to my fat intake (can 50g be considered low?) The benefits of a diet high in healthy fats on general health seem staggering. I already knew that fats were important in hormone production, but i did not realise the other benefits: lower choloresterol, boosting the immune system, reduced inflamation and so on.

i think ill have to read more to fully grasp their importance but i will be upping fats from tomorrow. One calculator suggested i shud consume 78 - 109g's a day, any suggestions on this number? it seems high, and thats a hell of a lot of nuts

surely its too good to be true?

Thanks for tip bro

*puts nuts on shopping list*

**EME** · 11-29-2005, 09:59 PM

Good luck with your training and journal, I'll be following your progress! :bigthumbu

- EME

**A.FreeRadical** · 11-29-2005, 11:27 PM

Quote:

Originally Posted by Lift

i think ill have to read more to fully grasp their importance but i will be upping fats from tomorrow. One calculator suggested i shud consume 78 - 109g's a day, any suggestions on this number? it seems high, and thats a hell of a lot of nuts

surely its too good to be true? *

I noticed that your fats were low yesterday, so I was waiting to see what you did today. (Good call Peaked)

Total fats should be in a range of 20 - 30% of your total caloric consumption. In addition to the things that you mentioned, a lack of fats can cause your metabolism to slow down and cause you to store fat even when you are dieting.

You need some saturated fats, but excessive amounts (above 7-10% of total calories) can cause various cardiovascular diseases. To get the good fats (mono unsaturated and poly unsaturated), eat nuts, olive oil, fish oil, canola oil, salmon, cold water fish or some seeds. Of course all fats have about 9 calories per gram so you don't have to eat a lot of these to get to your caloric limits.

I try for 40%/30%/30% p/c/f. Often protein and fats are a bit higher and carbs are lower. I eat my dense carbs around my afternoon workouts (for energy before / during and protein synthesis after) and eat mainly fibrous veggies at night.

A couple tablespoons of olive oil on your salads or a handful of nuts will get you to where you need to be.

*

**EME** · 11-30-2005, 01:42 AM

I personally feel your fats are right on target.

50g Fat = 450 cal from fat = 19.6% fat based on your macro totals.

When cutting my fat intake is always between 15% and 20% of my total calories.

That's not to say that you can't also do well with a higher fat approach, I just personally don't feel it's necessary.

It's been my experience that 15-20% of calories coming from healthy fats is enough to keep the body processes functioning optimally.

Some may function better with higher fat content, but I have found that I have been able to achieve a very healthy and ripped physique while taking in a fat ratio of 15-20%.

My clients, both competitors and those training for personal health and good appearance, have shown similar positive results from this level of fat intake.

If you find that you aren't making good progress, raising your fat content can be an approach to experiment with, but my personal advice would be to keep it where it is right now.

- EME

Lift · 11-30-2005, 08:03 PM

Thanks AFR and EME for the advice and the info its very much appreciated

Much love guys :line:

But now im not sure what to do :s 15 - 20 or 20 - 30. So i've decided to do a week on each and see how it affects fat loss, workouts, general mood and so on. I think its best to learn what works for me now, so the next time its time to cut i know what to do.

Therefore:

Day 8 - 14 i will go 30% fat with 10% from saturated
Day 15 - 21 i will go 15% fat

Until DAy 8 i'll just keep it how it is, i.e. not pay too much attention to it. I would start the experiment now, but its the first week and i expect to drop a lot of water weight this week.

Saturated fat: i cant see much of this in my diet, perhaps a slice of bacon is in order?

*thinks on longingly*

I'll post diet and training later on

Hope you're all ok :bigthumbu

Lift · 11-30-2005, 11:08 PM

Total Calories: 2576

Protein: 243
Carb: 230
Fat: 76

Supplements:

2 x EFA
2 x Caffeine
1 x Ephedrine

Notes:

Looks high but see training below:

Also, ephedrine wow, talk about energy

Lift · 11-30-2005, 11:18 PM

AM: Cardio:

50 mins medium intensity cycling stationary bike

PM: Resistance: Chest & Bi's

Flat BB Bench:

12 x 10
8x 166
7x 166

(This is awful, exactly the same numbers ive seen for the last 3 sessions, im dropping Flat BB Bench for a couple of sessions)

2 x 177

Incline BB Bench

6 x 144
6 x 144

Concentration Curls:

15 x 11 (L & R)
6 x 33 (L & R)
6 Assisted x 33 (L & R)

4 x 33 (L & R)
3 x 33 (L & R)

Notes: Crappy workout, i felt pumped and raring to go but it just didnt happen, being interrupted half way through didnt help but nevermind. It burnt the calories no doubt

Lift · 12-01-2005, 11:25 AM

i ordered two iron mass t-shirts today

an XL and an L.

*goes 2 gym*

pammiejoe6 · 12-01-2005, 02:54 PM

yay! WTG ordering a few shirts! heheee

good job doing the workout even though you werent toally into it!

11-27-2005, 09:49 PM	#1
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Lifts Fat Loss Journal Hello all, this is my fat loss journal im quite excited about it Stats Male 19yrs old Starting weight: 240 Current: 212 BF (Extremely Innacurate 3 Point Digi-Caliper Reading): 15.9... realistically im 20%+ BMR:2800 Love Handles: 46" Around Navel: 42" Top Abs: 37.5" (legs and arms are leanish, i seem to have accumulated around the waist and lower back) Immediate Goal: 205-207 Jan 1st Long Term Goal: 185lbs 10%bf April 06 Longer Term Goal: 240lbs 10% bf... :bigthumbu Why journal? Strangely enough even though i have some serious emotional and psychological issues about my weight and appearance i seem unmotivated, im not sure why. In the summer i was raring to go. I was 208ish early september and since then im up 4lbs :s Possibly good old winter depression is playing a part. anyway this is good way of making myself accountable for what i eat and do in the gym. Diet: i wont bore anyone with the details: whey, efa supp, tuna, turkey, chicken, brown rice, bran flakes, olive oil and almonds are pretty much the staples of my diet. Approximately: Cals 2330 Protein 250 carbs 220 Fat 50 Usually under or over by 100. Supplements: ON Whey SAN Efa I have Biotest Hot Rox but i cant decide whether to take these or EC? I Havent taken an EC stack before, but Hot Rox seem to work well for me, so i will see how i feel in the morning Cytodyne ZMASS PM (Need to order) Training I made a split with 9 days in between each body part, ive found that by training in this manner my lifts increase even though im creating a calorie deficit. For the next month: Leg Day: Smith Machine Squats, Leg Press, Leg Curl Back: SLDL, BB Row, Lat Pulldown, Shrugs Chest & Bi: Incline & Flat BB Bench, Conc Curl Shoulders & Tri's: Military Press, Lateral Raises, Bent Over Lateral Raises, Cable work, CG Bench, Rope Pull Down Cardio will generally consist of cycling and jumping rope, the occasionally run perhaps I have 3 weight training sessions of each body part and 11 cardio sessions scheduled. so 23 sessions in total. So...everything seems in order, i will weigh in tomorrow and post training and diet.

11-27-2005, 10:00 PM	#2
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Congratulations on a good start. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

11-28-2005, 04:09 PM	#5
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Day 1 Training: Legs Day 1 Training: Leg Day Smith Squat: Warm Up 1: 130 x 8 Warm Up 2: 196 x 6 Work Set: 240 x 7 Rest 1(20 deep breaths): 2 reps Rest 2(25 deep breathes): 3 reps 3 min rest Triple: 240 concentrating on form and breathing. Overall, very pleased with this, hopefully next week i can get 8,4,4 in which case i will increase weight on the work set to 251lbs the folowing week. Next week's triple will be 251 or greater so i start to get the feel of heavier poundages ROM slightly greater than usual. Leg Press Close (2" between feet) 110 x 3 176 x 3 242 x 3 308 x 3 352 x 1 396 x 1: failed, failed Not sure what to make of this, failing on 396 was a surprise, the squats evidently took a toll. Leg Curl (Supplemental) 22lbs x 15 33lbs x 10 44lbs x 5 Calf Raises 240 x 8 240 x 8 284 x 6

11-28-2005, 08:11 PM	#6
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Day 1: Diet Total: 2730 Protein 309 Carb 283 Fat 42 Notes: Too high, it was all clean though... not a good start, but not a bad one either, i drank plenty of green tea and took caffeine and Hot Rox. In future Leg Training Day will be a refeed, obviously today a refeed would be pointless since its the first day __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

11-29-2005, 05:40 AM	#7
MASSIVE AX Rep Join Date: Nov 2005 Location: TOKYO Posts: 1,190 Recipes: 0 Rep Power: 15	Everything looks very well set up....god luck and I like the avatar :bigthumbu __________________ Anabolic Xtreme Rep www.AnabolicXtreme.com www.StimulantX.com C-Los21@AnabolicX.com Owner@BBB VIP@WWBB VIP@AP VIP@VIP VET@SSB VET@ABB HYPERDROL™.....Our Newest Anabolic STIMULANT-X™.....Defining "Stimulation" *ANABOLIC XTREME.....Real Results!***

11-27-2005, 10:20 PM	#3
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Thankyou

11-28-2005, 08:35 AM	#4
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Good Morning IronMass :coffe: 28/11/05, weighing in at: 213

11-29-2005, 04:29 PM	#8
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Thanks MASSIVE :bigthumbu it is a pretty good plan i reckon if you have any suggestions feel free to post criticism is always welcome Peace Lift I will post todays diet later: today is a non-training day..its the day after leg day and im proud to say...i can barely move __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

11-29-2005, 08:46 PM	#9
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Day 2: Diet Yawn the days not over but im sleepy so here it is: Total Calories: 2394 Protein: 217 Carb: 242 Fat: 50 Can't argue with those numbers eh? Oops actually you can..fit day has the above total but when i add up (carb and protein x 4) + (fat x 9) i get: 2286... i wonder why? After much consideration i decided it doesnt matter... Supplements: 2 x caffeine pill 1 x EFA Notes: Last night at 2am, when i couldnt sleep i remembered i needed some ZMASS PM, it should arrive on thursday ahh that will be nice... sweet dreamy sleep My lower back hurts i dont think its serious, i injured it when i was young and occasionally it gives me trouble after Squatting or SLDL, but more often it goes just doing regular stuff: hopefully better for thursday for SLDL and Bent over BB Row. chest and Bi's tomorrow and some cardio...damn...i hate cardio :delephant __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sht On Me..." Last edited by Lift : 11-29-2005 at 09:09 PM.*

11-29-2005, 09:44 PM	#11
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Hi Peaked Im from sunny England, UK..its snowing here :s I just googled healthy fats and fat in general and i've decided you're right. Apparently: "Those who possessed enough will power to remain fat-free for any length of time developed a variety of health problems including low energy, difficulty in concentration, depression, weight gain and mineral deficiencies." - 'The truth about saturated fats, Mary Enig and Sally Fallon, http://www.health-report.co.uk/satur...h_benefits.htm so low-levels of fat doesn't seem like a good thing. Interestingly i have many of those symptoms :s regardless of whether thats due to my fat intake (can 50g be considered low?) The benefits of a diet high in healthy fats on general health seem staggering. I already knew that fats were important in hormone production, but i did not realise the other benefits: lower choloresterol, boosting the immune system, reduced inflamation and so on. i think ill have to read more to fully grasp their importance but i will be upping fats from tomorrow. One calculator suggested i shud consume 78 - 109g's a day, any suggestions on this number? it seems high, and thats a hell of a lot of nuts surely its too good to be true? Thanks for tip bro puts nuts on shopping list __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

11-29-2005, 09:59 PM	#12
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	Good luck with your training and journal, I'll be following your progress! :bigthumbu - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

11-30-2005, 01:42 AM	#14
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	I personally feel your fats are right on target. 50g Fat = 450 cal from fat = 19.6% fat based on your macro totals. When cutting my fat intake is always between 15% and 20% of my total calories. That's not to say that you can't also do well with a higher fat approach, I just personally don't feel it's necessary. It's been my experience that 15-20% of calories coming from healthy fats is enough to keep the body processes functioning optimally. Some may function better with higher fat content, but I have found that I have been able to achieve a very healthy and ripped physique while taking in a fat ratio of 15-20%. My clients, both competitors and those training for personal health and good appearance, have shown similar positive results from this level of fat intake. If you find that you aren't making good progress, raising your fat content can be an approach to experiment with, but my personal advice would be to keep it where it is right now. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com Last edited by EME : 11-30-2005 at 04:12 AM.

11-30-2005, 08:03 PM	#15
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Fat Thanks AFR and EME for the advice and the info its very much appreciated Much love guys :line: But now im not sure what to do :s 15 - 20 or 20 - 30. So i've decided to do a week on each and see how it affects fat loss, workouts, general mood and so on. I think its best to learn what works for me now, so the next time its time to cut i know what to do. Therefore: Day 8 - 14 i will go 30% fat with 10% from saturated Day 15 - 21 i will go 15% fat Until DAy 8 i'll just keep it how it is, i.e. not pay too much attention to it. I would start the experiment now, but its the first week and i expect to drop a lot of water weight this week. Saturated fat: i cant see much of this in my diet, perhaps a slice of bacon is in order? thinks on longingly I'll post diet and training later on Hope you're all ok :bigthumbu __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

11-30-2005, 11:08 PM	#16
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Day 3: Diet Total Calories: 2576 Protein: 243 Carb: 230 Fat: 76 Supplements: 2 x EFA 2 x Caffeine 1 x Ephedrine Notes: Looks high but see training below: Also, ephedrine wow, talk about energy __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

11-30-2005, 11:18 PM	#17
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Day 3: Training AM: Cardio: 50 mins medium intensity cycling stationary bike PM: Resistance: Chest & Bi's Flat BB Bench: 12 x 10 8x 166 7x 166 (This is awful, exactly the same numbers ive seen for the last 3 sessions, im dropping Flat BB Bench for a couple of sessions) 2 x 177 Incline BB Bench 6 x 144 6 x 144 Concentration Curls: 15 x 11 (L & R) 6 x 33 (L & R) 6 Assisted x 33 (L & R) 4 x 33 (L & R) 3 x 33 (L & R) Notes: Crappy workout, i felt pumped and raring to go but it just didnt happen, being interrupted half way through didnt help but nevermind. It burnt the calories no doubt __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

12-01-2005, 11:25 AM	#18
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	i ordered two iron mass t-shirts today an XL and an L. goes 2 gym __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

12-01-2005, 02:54 PM	#19
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	yay! WTG ordering a few shirts! heheee good job doing the workout even though you werent toally into it!