1st week down

[naenae85]

so i've almost completed 1st week.

My diet was great except maybe odd cup of coffee with splash of no fat milk and equal
also sugar free 1/2 cup of soft drink (also no carbs) just to ease my body into the next 6-7 weeks.

i weighed in at 64.5 from 66 last week on Day 1

i exercised 5 days out of 7 (also again tonight for the second time today- just to step things up a bit)

tomorrow being day 8- beginning week 2 i want to tweak things again as i expect the result on the scales to be less than a 1.5 kilo loss (3.3pounds)


Im 167cm tall
64.5kg (142.1 pounds)
Female

BMR 1455
TDEE 2255
LBM 103.3
Hopefully havent forgotten to give any info


today is
1g L-carn
1/2 scoop of albutarex
fasted am gym session

Meal 1
5 egg whites 1 whole egg, tomato and 1/4 capsicum
cayenne pepper, garlic, herbs, pepper (no salt)

Coffee - 1 equal splash no fat milk

meal 2- garden salad - lettuce, tomato, celery, cucumber, tuna extra virgin olive oil, cayenne pepper, herbs

meal 3- steam broccoli, zuchinni, carrots with small grilled chicken breast, cayenne pepper, herbs

meal 4- garden salad lettuce, tomato, celery, cucumber, extra virgin olive oil, cayenne pepper, herbs

meal 5- steam broccoli, zuchinni, carrots grilled fish extra virgin olive oil, cayenne pepper, herbs

meal 6- 2 tsp peanut butter
Coffee - 1 equal splash no fat milk
drink 2.5 litres water at least. (not a fan of pissing every 40 mins though lol)

i have no idea on the macros im just trying to eat clean shred some weight... goal is 60kg (of course ill be aiming for 59)
by nov 1 as im going on a month long holiday beaches, bikinis and what not...
ill be still working out while on holidays but will straight back on the diet december 2nd or 3rd.

Can anyone help tweak this diet please.

i can keep a daily log. im super motivated and keen to work out at least 6 days a week and walk every other day. as i want to look lean and toned.
sorry if this is a terrible log >.<

[naenae85]

i forgot to add some days my meal 1 might be 2-3 thin rice cakes (as im gluten intollerant - hence no oats) with low fat cottage cheese...

[gearbox]

To lose weight you will need to do less calories then you burn each day. Including exercise.
If I eat 4,000 calories on clean healthy food I will not lose weight but gain weight cause my daily is 2700

[naenae85]

Just heard home icecream bell ring in my street. nearly jumped up to it. but remembered im working on a rockin body.
temptation- 0
Me - 1

[abstetic]

What's ur bf? Also how's u liking albuterx? Worth 80$

[naenae85]

not 100% certain on BF i will try get it tomrrow at work.
i think its about 25-28 % (hopefully less :-| )
im liking albutarex. no crashes, no tingles.. could prob increase the serve tomorrow. Been doing 1/2 scoop as its first week. i'll do full scoop tomorrow. Also hasnt effected my sleep.

[--->>405<<---]

Naenae heres some good advice for u:

When its working DONT CHANGE ANYTHING!!

[naenae85]

Good day today- day 8

Got up did a 40min fasted walk before work and than did a 40 min walk after work before dinner.

Tomorrow morning I'll do a 40 min fasted walk and than gym in the evening after work. Chest, back, abs.

I'm loving it. So in focus and every day I'm more and more dedicated to my goal.

[baseline_9]

Doin well

Just stay focused, stay sharp

As 405 says... Don't get too wrapped up in the whole macro game... All that matters is what is actually happening to your body....

I would however look to get some protein in at meal 4 and 6....

However you really don't need 6 meals a day... If you would rather couple them together and have more filling meals that is fine also....

[naenae85]

That's good to know about not really needing 6 meals because today I've only eaten 4 but had a tsp peanut butter as a snack between.

Probably do need more protein, i might up it.

Looking forward to the week I start to see results.
Knowing I have 7 weeks to go makes me feel at ease and still dedicated.

[naenae85]

I mean today I've only eaten 4 and wondered if it'll set me back

[baseline_9]

Yeh, high meal frequency and number of meals per day is pretty much a bullsh*t theory that has been built around the supplement industry's hypnosis machine know as the 'protein shake'.....

They say "you must eat every 2 hours...or you will die of cancer...."

You say "but how can I do that, I need to work, I just cant do it, please I don't want to die...."

They say "well of corse you can, that's where our protein shakes come into play.... Just eat normally and have a protein shake between each meal..."


Well maybe I made a bit up but u get the idea

[naenae85]

Lol entertaining lol
I get the jist.
Ill see how I go this week.
Every week I'll be stepping things up.

[baseline_9]

What's the goal at the end of this.... Do u have another thread going?

[naenae85]

I was 66 kilos 8 days ago. This morning 64. Goal is 60 kilos but will definitely go for 59.
By november 1st.
I guess I'm more looking for the change in my body as much as I want to see the scales down. I'd be happy to have the body I visually see myself as and not worry if i still weighed 61 if that makes sense.

I need to tone my stomach. Which i understand comes down to nutrition.
I love my arm, legs etc it's my stomach. Soo hence the dedication to my diet and exercise.
Anything I can do in 7 weeks I'm there 100%

[baseline_9]

7 weeks is a good realistic time frame for your goal....

At first I would say you could do it in 5.... 1 kg per week....

However you don't have a load to loose so maybe that is a bit over optimistic....

7 weeks is a great time frame TBH.... Just hit it, u can achieve it no proble at all...

[naenae85]

Thanks I think its realistic to. I didn't want to leave my self with to little of time but I hope getting down to 59-60kg that I'll look toned some what in the stomach.
It'll be the lowest I've been in my adult years so I don't know how I'll actually look.
I really want the change in my stomach (there's that spot reduction hope lol)
I'll be busting it out every day.
It was tempting to not walk tonight as my legs are killing me. Grunting at every movement. 2days ago i did a fasted 10km walk yesterday a legs session and cardio in evening, fasted 40 min walk this morning and 40mins this evening.
I'll walk again tomorrow morning and do gym tomorrow evening.
I've had 1 day rest in 8 days is this ok??
Light to moderate cardio is ok everyday?

[baseline_9]

Thanks I think its realistic to. I didn't want to leave my self with to little of time but I hope getting down to 59-60kg that I'll look toned some what in the stomach.
It'll be the lowest I've been in my adult years so I don't know how I'll actually look.
I really want the change in my stomach (there's that spot reduction hope lol)
I'll be busting it out every day.
It was tempting to not walk tonight as my legs are killing me. Grunting at every movement. 2days ago i did a fasted 10km walk yesterday a legs session and cardio in evening, fasted 40 min walk this morning and 40mins this evening.
I'll walk again tomorrow morning and do gym tomorrow evening.
I've had 1 day rest in 8 days is this ok??
Light to moderate cardio is ok everyday?

I think your going good for now....

U will know when u need a break.... Your body will tell you... ahahah

As far as rest it really depends what your doing each day..... If its just low intensity cardio then theses days can kind of be treated as a partial rest day....

Make sure u do have a good full day of rest tho once a week at least..... U need to stay mentally focused... If u never have a break u will get run down, demotivated and just hate the process....

[--->>405<<---]

NAENAE what happened to this??

66 x 2.2 = 145.2lbs
145.2 x .8 = 116.16lbs LBM
116.16 x 15 = 1742cals (rough maintenance)

ur BMR = 1508cals

if i were u id start a cut around 1550cals

i prefer a low carb approach to cutting and find it works very well. 60/20/20 split (pro/carb/fat)

keeping carbs at or below 20% total cals optimizes ur ability to mobilize and thus burn body fat.

at 1550cals ur macros would look like this:
232g pro
77g carbs
34g fat

Originally Posted by naenae85
I chucked tomorrows food intake into iPhone app "my fitness pal"
Says my cal intake is only 1057 :-/
I don't know how I can up it another 500 cals with out excess carbs? Maybe more veggies and protein?

So my breakfast will be
5 egg whites 1 whole egg throw in some meat in here if u can like 4oz chikn or 4oz lean beef
Coffee

Snack 2 thin rice cake low fat cottage cheese id swap the rice cake for oats, brn rice or something better than a rice cake..

Lunch tuna garden salad increase the amt of tuna if necessary

Late arvo 120g steamed chicken and 2 cups steamed veggies increase amt of chikn by 2oz or so if necessary

Dinner steamer veggies and grilled fish. increase amt of fish if necessary

How can I alter this?
in order to hit ur macros once u have made ur food choices all u have to do is manipulate the appropriate macros until it hits ur mark. really not that difficult.

if ur low on protein and at ur mark on carbs simply increase ur portions of meat until the desired protein count is hit..

also u need good complex carbs pre workout (weightlifting) and post workout (weight lifting).. i only see one carb meal and its rice cakes. IMO there are better carb choice out there.. oatmeal, brn rice, sweet potato for example..

your posts regulAR font mine in bold.. it appears ur not following the advice i gave u on this thread. sorry it took a minute for me to figure it out cuz i look at so many threads.. why are u not using this diet?

[naenae85]

Thank you

Good advice.
You def deserved the $100

[naenae85]

Progress update. Had my second days rest in 10 day yesti.
Felt super guilty but I needed it. Feeling exhausted but could be due to 5-6hours sleep a night and training twice a day.
Mixed up my gym session today during my split shift. 45mins on treadmill walking with 15% incline and half hour weights, chest and shoulders. Followed by 2 cups of broccoli, carrot, cauliflower and pink salmon ( size of a deck of cards.)
Read mens fitness mag to keep focused as feeling exhausted today was tempting to reach for something sugary. Ready to
Start my 2nd 4 hour shift at work for the day
onto day 11 tomorrow still feeling excited about slow changes my body shape is taking.

[naenae85]

This the pic that keeps me going. Apart from a chick on my phone with an amazing stomach

[GreMos]

<img src="http://forums.steroid .com/attachment.php?attachmentid=126523"/>

This the pic that keeps me going. Apart from a chick on my phone with an amazing stomach

I read that while I'm drinking a milkshake.

I'm so fat.

EDIT: I didn't even have a milkshake.. I don't like milkshakes. I have no idea wtf I was saying

[naenae85]

This mornings fasted hour work out

[naenae85]

This might not be right section to ask this.
But say once I'm at Goal weight, do I change anything to start toning? I won't want to look to skinny with out looking toned?
The weight is coming off a tad faster than expected. (not that I'm conplaining) I'm not quite two weeks in and down right on 4 kilos.
Maybe less cardio when I get to goal and more lifting?
What would you guys suggest?

Thanks in advance.

[baseline_9]

Ok, the t word.... Uggggghhhhh

What your referring to is lean, low body fat with enough muscle to look athletic....

Am I right.....

[baseline_9]

If so u just need to keep protein up, increase carbs slightly and begin a decent strength and conditioning program where you train your whole body once or twice a week to help build muscle to give u that 'look'....

No1 want to be skinny, u wanna be lean but with nice shape, crossfit girls look nice a lot of the time that's my opinion anyway

You should already be hitting the gym hard with weights... Are you?

[naenae85]

Yeah exactly that.
I am weight training 3 times a week but next week I was increasing it... I've been doing moderate cardio every other day with an work. Prob why the fast weight loss.

I want to look fit, athletic. I'm super happy with how I'm going this site has helped SO much.

[abstetic]

<img src="http://forums.steroid .com/attachment.php?attachmentid=126523"/>

This the pic that keeps me going. Apart from a chick on my phone with an amazing stomach

From your avi u look relatively fit...

[naenae85]

Yeah just had couple kilos added from being sick and unable to exercise. Its come off in less than 2 weeks. But will push for another 3 kilos and try some lean muscle.
Just wondering. Do you think scales that tell you body fat% is accurate?
I have scales at work I don't Want jump on of they aren't accurate lol

[abstetic]

Scales tell ur weight.. For an accurate bf reading I get mine done at my gym by the calipers.. But you can usually guestimate on what the abs look like..

[naenae85]

I'll post pic of these scales we sell

[abstetic]

Oh sorry I didn't see u said the scales that measure bf... Umm it depends on the one you have the one at my school is accurate because it supposedly sends a shock through your body and how much frequency bounces back calculates your bf%

[naenae85]

[abstetic]

<img src="http://forums.steroid.com/attachment.php?attachmentid=126605"/>

These are probly not gonna be 100% accurate but they should give you a relative idea on what your bf is..

[naenae85]

These are probly not gonna be 100% accurate but they should give you a relative idea on what your bf is..

Mmm so it recons 26% body fat :-/
I need calipers

:'-(

[abstetic]

Well the average female ranges from 18-25.. Idk judging from ur avi I'd say 17 ish..

[naenae85]

Scales say apparently

Visceral fat is 2
46kg is muscle
52.7% water
26.1% fat

That pic must make me look fitter than what scales are reading lol
But than again that pic is me about about 2kg lighter.

[abstetic]

So realistically your range is probly 24-28.. See any drastic results from the albulterex

[naenae85]

I was thinking this morning when I weighed in 4 kilos lighter and not quite 2 weeks in the albutarex an l-Carn must be contributing or I'm just smashing it in the exercise and nutrition lol

Mmm I prob am 24-26% and kind of figured but didn't want to see that lol
Hence why I'm here lol.
well is it realistic to get to aroun 19-20% in another 6-7weeks?