42TF BF Reduction Log

fourtotheflush · Sep 1, 2014

Ok,

I will weight in tomorrow and find a place to get a BF test to get a baseline.

Today
Supps
Vitamin / Fish Oil / Creatine / BCAA's / Preworkout

Diet
-started out bad w\ pancakes - kinda ruined the day
-Protein Shake Snack -1030
-Again at 200 (nothing in between) skipped lunch - yeah full from pancakes....
Dinner - grilling up chicken and zucchini.
Actually grilling up 7 breasts for the week. I find it easier to maintain my diet/nutrition when I meal plan a bunch of meals at one time.
2 beers with dinner (this empties out the fridge - so those will be had in moderation, nights out w\ the lady etc. but in very limited quantities).

Gym today (yesterday chest & tri's)
Back - one arm rows / pull downs / standing pull downs / straight arm pull downs
Bis - Standing DB curls / incline curls / pulley curls / hammer curls to exhaustion.
40 min cardio on the elliptical (5 min warm up / 30 min HiiT / 5 min cool down) - There were puddles under the machine when I was done!
4x100 laps (16 laps in the pool - not a ton of time as they are 2-3 min each - so 8-12 total min of swimming, but a 1/4 mile).

Diet will be Dialed in tomorrow!

NbleSavage · Sep 1, 2014

Good luck, Mate. Time to get disciplined.

fourtotheflush · Sep 3, 2014

Today - Nearly perfect

Breakfast- Half Protein Shake, Oatmeal, Two Eggs, 1/2 avocado (Creatine here)
Snack - 1/2 cup cottage Cheese, 8 almonds, strawberries, blueberries
Lunch - Large chicken breast, salad w\ 1 boiled egg white (Hard boiled w\ yoke removed). 1/2 oz of olive oil w\ vinegar for dressing
Snack - 16 almonds, banana, full protein shake
Preworkout - Full protein shake (BCAA's and Preworkout Here)
Post Workout - Full protein shake
Dinner - Large chicken breast, 1/2 sweet potato, about a cup of raw carrots
Evening - full ON Casein protein shake (haven't had it yet).

Exercise - Off day for weights
1.33 mile walk at lunch
Workout - 12 min stationary bike to warmup
35 min HiiT elliptical
1 mile run

-Done - finished my workout at about 7 and am still sweating!

fourtotheflush · Sep 3, 2014

From My Fitness Pal
2133 Cals Eaten
1740 Goal to lose 2 lb per week
978 Burned Exercise
585 Calorie Deficit

Macros:
230g Protein - a little higher than I wanted - to be at 200. maybe I will trim out 1/2 pre workout and 1/2 post workout shake.
146 Carb
70 Fat

fourtotheflush · Sep 4, 2014

Todays log
Breakfast - 1/2 protein shake , oatmeal, three eggs, English muffin, tbsp Peanut butter
Snack - 1/2 cup cottage cheese, strawberries & blueberries, 8 almonds.
Lunch - big Chicken Breast, carrots, artichoke hearts
Snack - banana, almonds
Preworkout - BCAA & Creatine
During Workout - full Protein Shake
Dinner - big Chicken Breast, carrots, 1/2 sweet potato
Snack - Cassein Protein

My fitness - Goal 1740 / ate 2046 + 620 exercise = 314 defecit.
Macros 202 protein, 177 carb, 59 fat - good on protein - a little higher on the carb due to the breakfast bread (English).

Workout: Shoulders/Traps
Standing Front Press
Dumbell press
Lateral Raises
Rear Delt cable fly
Shrugs
Upright rows
-Abs were on the menu, but I had to cut it short because I had to go get my daughter** I will get them in the AM.
1/2 hour HiiT cardio on the bike trainer (like a exercise bike, but a real bicycle on a trainer w\ no change in resistance).

-Weighted in every day - still need to get a BF test.

fourtotheflush · Sep 5, 2014

Captains Log
Day 3 - near perfect!
Sups - creatine / BCAA's

Breakfast - 2 eggs - 1/4 lb ground turkey, 1/2 avocado, cup oatmeal 1/2 protein shake
Snack - cottage cheese and fruit
Banana before workout
Full protein shake during workout
Workout
Lunch - carrots - can o tuna - 2 slices whole wheat bread
Snack - 15 almonds - y I count them out
Dinner - pan seared chicken breast - green beans
Snack - Cassein Shake (at about 1030)

I worked out at lunch time
Squats
Leg presses
Extensions
Hammy curls
Dead lifts
(I was pretty dead on the dead lifts).

My fitness pal goal 1740/ actual 1980 - off goal by 240 but no calorie cred for weightlifting.

lafdigs · Sep 5, 2014

sry if i missed it, but i think we still need your bodyweight,

fourtotheflush · Sep 5, 2014

lafdigs said:
sry if i missed it, but i think we still need your bodyweight,

about two weeks ago I was 223, about a month before that 217, but wasn't lifting heavy or taking any supps cept protein.
Since 217 I added in Creatine an Cassein Protein at night
Then two weeks vacation, a lot of beer, eating shitty - and bam - Tuesday AM 228.

Still trying to find a place to get a BF test.

fourtotheflush · Sep 6, 2014

Yesterday
Breakfast - English and PB
2nd breakfast one egg & two whites, ham
Lunch - grilled chicken wrap, lettuce tomato - no cheese or sauce, mayo etc
Snack banana& almonds
Dinner - duck breast and lentils (out to dinner)
Two beers!

No supps or protein as I knew I was going over for the day and not lifting!

Haven't added them to MFP yet.
Last night was 1 year w the GF so had a nice dinner and did well!

Evening HiiT cardio! And Hit it I did

fourtotheflush · Sep 7, 2014

I finished logging all my food and drink yesterday - Goal 1740 - actual 2300. Although overshot the MFP goal and no real exercise I was still in cal deficit for the day.

fourtotheflush · Sep 7, 2014

Today
AM Fasted Cardio - 20 Min HiiT
Breafast Egg, two egg whites peppers onions, flatbread/tortilla
Lunch - 1/2 can tuna, 1 slice Whole Wheat bread, strawberries
Snack - Almonds
Swim - 8X100's
Snack - Protein Shake
Dinner - Pork Loin, carrots
Snack - Cassein Shake (in about an hour)

Goal - 1740 - ate 2000 cals + 430 burned w\ exercise. 170 defecit to the plan!

fourtotheflush · Sep 8, 2014

Today
Breakfast - Oatmeal & Protein Shake
Snack - Banana and strawberries
Snack - 1 tbsp PB 1 slice bread
Lunch - Blackened chicken salad from Millers ale house without the goop (no dressing or other stuff they slap on there)
Snack - mixed fruit, pineapple & melon
Preworkout - BCAAs & C4
Postworkout 1/2 Whey 1/2 Cassein Shake
Dinner - Lg baked chicken boob, sweet potato & raw carrots

Workout
Bench Press
Incline Bench
Flat Fly
Cable Fly
Tri pushdowns - bar
Skul Crushers
Tri overhead rope pushes
single arm overhead extensions.

37 Min HiiT cardio on elliptical - (2 min warmup, 30 min HiiT, 5 min cooldown).
-Was sweating, but this was a new machine, so not as much as usual

MFP - Goal 1740 / Ate 2095 / Exercise + 573 = defecit 218 to the plan (1740 is the goal to lose 2 lb per week).

fourtotheflush · Sep 9, 2014

Today was a good day - Ice T (not the drink)
Supp - Creatine (Multi Vitamin & Fish Oil - I have been taking these two every day for many years and will not list them here anymore)
Breakfast - two eggs & 1/4 lb ground turkey
Snack - 1/2 cup Cottage Cheese & Raspberries
Snack - 15 almonds
Lunch - Grilled Chicken & Raw Carrots
Snack - 15 Almonds & 1/2 protein shake
Preworkout - C4 & BCAA
Workout
Post Workout 1/2 Whey 1/2 Cassein Shake
Dinner - Grilled Chicken Raw Carrots Cucumber
Snack - Home Made Protein Bar - Cassein Shake
MFP - Goal 1740 - Ate 1900 - cardio - 542 - Defecit to plan 382.

One thing I found out in all the meals prior to last nights dinner! I was not counting nearly enough cals for the chicken I have been eating.
I put the chicken as about 1/2 lb per serving. They were closer to a little over 3/4 lb per serving (did some weighting of them last night).....

Workout
Single Arm DB Row
Wide Grip Pull Downs
Straight Arm standing Pull Downs
Narrow Pistol Grip Pulldowns
Incline DB Curls
BB Curls
Standing Cable Curls - didn't care for these - either going to go single arm cable, concentration or hammer next arm workout.
Hanging leg raises
Crunches
seated twists
Squirms
35 min HiiT cardio (2 min warmup 30 min Hiit, 3 min cooldown)
--Felt better on this machine today - hammered it for :30 on :30 off.

Got a digital scale that reads BF%. I know they aren't the best, but I don't need to go in a dunk tank to find out Im over 20% I already know that.
Tonights reading 230lbs and 24% BF.
I will weight in again in the AM and see where I am at. Im assuming I will be a lb or two lighter, but similar BF%.
My gym has a handheld as well, but they have been a PITA to get cornered to get me tested!
Thanks for following along.
I am going to trim back the cals (lower carbs and less shakes) as I would like to drop quite a bit quicker than this rate.

fourtotheflush · Sep 9, 2014

Jumped on the new BF scale this AM.
So weights for the week
229/228/227/229/227/226
didn't record the decimals, but will get back at recording this detail soon.
Todays 226 was on the old and the new scale - will weight in on both for a bit to see if there is a variance.
Todays BF% - 23%. so to lose 10% BF I need to drop about 22 - 23 lbs of fat....

jSalud · Sep 9, 2014

Steady fat loss is the way to go man. Nothing too drastic so you can hold on to as much muscle as you can. Keep it up.

fourtotheflush · Sep 10, 2014

Another pretty clean eating day (had about 6 pepperoni on my salad!).

Not gonna list it all out, but similar to those above, but less snacking.
Missed my protein as I was up late (took to much PW I think), woke up for work late - and didn't pack all my stuff.
(protein, bananas, shaker cup)....

Goal 1740 Cals - Ate 1700 cals - 540 cals exercise - Defecit of 580 cals to goal.
--Rest day - I walked 2.5 miles at lunch at work - MFP says 540 cals burned, Im not buying it. But Im still in defecit.
Feeling good! Feeling Great!

fourtotheflush · Sep 11, 2014

Another good eating day followed by a GREAT workout.

1/2 Protein Shake
two egg whites 1 whole egg, ham, mushrooms peppers scramble
banana
Salad - Lettuce, tomato, chicken, cucumber, spinach, 2 HB Egg whites, artichoke hearts, peppers, carrots, pepperoni slices (about 8-10).
Almonds & 1/2 protein shake
Preworkout & BCAA's
Almonds
Chicken - forgot my veggies - had none in the house and totally spaced going to the grocery store after working out.
-little cheat of popcorn...

Workout
Front Press
Arnold Press
DB Shoulder Lateral Raises
Lateral Cable Flys
Shrugs
Upright Rows
Calf raises
Cardio - 2 min warmup 25 Min HiiT - 3 min cruise
4X100 laps 2:20 100's

Goal 1740, ate 1873, exercise 513 - defecit 380.
Feeling good.

fourtotheflush · Sep 12, 2014

Great day eating w a falter at th end

1/2 whey shake
Bf two eggs and Canadian bacon
Snack almonds and banana
Lunch - baked chicken and salad
Snack full whey shake and almonds
Snack homemade protein bar
** kids had a school event - tons of crap food there!
I finished off a slice of my kids pizza - big slice! - not even any good! Papa Gino's! Dammit
Managed to stay away from everything else!
Some strawberries and grapes
Tbsp PB 1 slice WW bread

Planned off day - back at it tomorrow!

Haven't finished off MFP yet

fourtotheflush · Sep 13, 2014

Yesterday I also walked two miles at lunch (cant cardio sweat my ass back to work after lunch!)....

MFP yesterday says I was under approx. 500!

fourtotheflush · Sep 13, 2014

Today:

Breakfast
1/2 Whey Shake
2 eggs
2 Canadian bacon rounds
Snack - Banana/Almonds
Lunch - Large salad, two HB Egg Whites, peppers, tomatoes, cuke, spinach, artichoke hearts grilled chicken.
Snack - 1/2 Whey Shake
Preworkout & BCAA's
Dinner - Raw Carrots & two Ckn Thighs
Cassein Shake now.
MFP says 1800 cals on a plan of 1740. no credit on MFP for strength training...

Workout
Squats 4X
Leg Press 3X
Leg Extensions 3X
Deadlifts 4X - more on this later
Leg Curls 3X
Hanging Leg Raises 3X
Crunches 3X
Squirms 2X
Box Jumps 3X10.

so after my second set of ded lifts I put the bar down and my heart was HAMMERING!
I actually took about 3.5 min between that and the next set.
Not sure if I wasn't breathing right or forgot to breath (in on the way down, deep breath in, Breath out on the pull....)
It was concerning for a minute or two.
Got it under control w\ some deep breathing.
Finished my sets, but after my 3rd set it was still fast, but not as bad as after the 2nd set.
--On the 3rd and 4th sets I was really focused on my breathing after that. (Im not using heavy weight either - for sets of 10)...

42TF BF Reduction Log

Senior Member

Veteran

Senior Member

Senior Member

Senior Member

Senior Member

Senior Member

Senior Member

Senior Member

Senior Member

Senior Member

Senior Member

Senior Member

Elite

Senior Member

Senior Member

Senior Member

Senior Member

Senior Member

Similar threads