My Massive Weight Loss Adventure. Need help and support from forum members!

[RaginCajun]

Food Day 8

12:00pm Wake up Morning shake w/ mix 24g protein 4g carbs 0g fat 120 calories

12:50pm Pre workout BCAA 0g protein 2g carbs 0g fat 10 calories

1:15pm 1 hour recumbent bike hr 135 -363 calories

2:20pm PWO iso whey shake 25g protein 0g carb 0g fat 106 calories

4:30pm 8oz top round London broil 6oz baby carrot 2 tbsp UDO’s 82g protein 18g carbs 44g fat 568 cal.

6:30 8oz salmon 1 cup cottage cheese 56g protein 10g carbs 8g fat 360 calories

8:30pm 8oz salmon 6 oz baby carrot 53g protein 18g carbs 8g fat 376 calories

10:00pm Casein shake x2 50g protein 4g carbs 0g fat 220 calories

Totals for day (low carbs forgot PWO oatmeal…boo)

290g protein 56g carbs 60g fat 1760 calories

-363 calorie workout

Little low today I WILL do better tomorrow!

no way 8oz top round has 82g of protein! i would say its more like 50 or so. meat is usually around 26g per oz. so you may need to go back and look at your numbers

[Sgt. Hartman]

no way 8oz top round has 82g of protein! i would say its more like 50 or so. meat is usually around 26g per oz. so you may need to go back and look at your numbers

You mean 6g per oz?

[Daboss]

Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised [Cube steak, London Broil, Minute Steak, Round Steak]

http://nutritiondata.self.com/facts/...roducts/3563/2

shows 10g protein per oz

http://www.livestrong.com/thedailypl...-london-broil/

Livestrong shows 9g protein per oz


and the extra 2g protein comes from the carrots. I research pretty well, I am confident in my numbers, If I make mistakes the only one I am hurting is myself.

[Daboss]

So I did not fall asleep until 4:15am tonight after laying in bed for 6 hours, just crazy but I did manage to wake up at 6:00 am so I think tonight I should sleep like a baby and finally get on my routine! Yay me!

[Daboss]

So I have a PWO ISO whey and oatmeal meal after my empty stomach workout. My question is today's workout got cut short by 30 minutes so I want to go to the gym tonight and do a whole hour, after that workout should I take in more carbs the next meal and another PWO shake or just do the normal meal?

[Daboss]

Food Day 9

6:15 am Morning egg powder shake and mix 24g P 4g C 0g F 120 Cal

7:00 am Pre work out BCAA mix 0g P 2g C 0g C 10 Cal

7:10 am 30 minute cardio (got cut short had to take father to airport)

7:45 PWO Iso Whey and Oatmeal 32g P 29g C 3g F 266 Cal

10:00 am 8oz top round London broil 9oz cauliflower 2 tbsp UDO’s 80g P 0g C 44g F 688 Cal

1:30 pm 1 cup cottage cheese 9oz carrot .25lb turkey 55g P 39g C 4g F 400 Cal

3:30 pm 1.5 X Whey shake 48g P 24g C 18g F 450 Cal

5:30 pm 4oz salmon 1 cup cottage cheese 58g P 10g C 12g F 400 Cal

8:00 pm Casein Shake 25g P 2g C 0g F 110 Cal

11:00 pm 9oz radish 1 cucumber 2g P 20g C 0g F 81 Cal


Totals for the day:

324g Protein 130g Carbs 81g Fat 2525 Calories

-222 calorie workout

Net -547 calories for the day

[RaginCajun]

i had a typo. yes about 6g per oz

[Daboss]

Sorry I was out of town for 2 days, ate fairly well. Thanks for the update on the protein per serving on the beef. Does anyone have any answers to the two questions i posted above?

[Daboss]

Day 1 Numbers: Day 12 Numbers:

Weight: 305 Weight: 299
LBM: 202.5 LBM: 204.81
BF%: 33.6 BF%: 31.5
BMI: 36.6 BMI: 35.9

Dropped:

- 6Lb
- 2.1% BF
-.7 BMI

Thats -8.3 pounds of Fat lost and 2.31 pounds of muscle gained for two weeks.

Are those numbers decent? I feel pretty good about losing 2.1% Body fat over two weeks.

I will post pictures tonight for updates, probably wont see too much a difference.

[RaginCajun]

fantastic results! just keep it up! from the questions above: i would definitely take in some carbs in to fuel your workout. have your PWO shake. on the after, make the carb a sweet potato or something. during the day, just switch a pro/carb meal with pro/fat meal. you are making great progress bro