Marks Daily Apple

1. 

   Welshcaveman
   Member

   I'm not even sure how I stumbled onto this website - I wasn't specifically looking for a diet or anything - but for the past 4 days straight, I don't think I've been on any site but this one! It's a bit cliche but it feels like this would "fit"(?)

   Bid farewell to pizzas and cookies last night, woke up, weighed myself, kicked myself, and then tucked into a primal breakfast.

   I have very recently called time on playing rugby after a couple of knee injuries, and have turned to throwing at the ripe old age of 28 as my new sport. Doesn't get much more primal than throwing, does it?!

   Specifically, for the next 30 days my goals are to lose 5-10lbs. Longer term, I'd like to drop around 20-30lbs so I can look good nekkid and get stronger and faster so I can throw hammer, discus, shot and javelin further than my friend who started training a few months ago and outweighs me by around 100lbs.

   Exercise plan is to lift a few times a week (all strength/power stuff), throw a couple of times, do some slow stuff most days for 30-60 minutes, and throw in a couple of Litvi Sprints every few days. Not sure on exact schedule until I get confirmation of throwing practice days for off-season, so I'll wing it for now.

   DAY 1
   Wt - 199.5lbs (I'm only 5'3" so this is not a good look!)

   FOOD
   -3 egg omlette with a few shiitake mushrooms
   -big ass salad made of spinach, rocket, avocado, tomato, peppers and 6oz lean roast pork loin with olive oil and white wine vinegar dressing
   - picked at 12oz roast pork loin before and after my workout, with 150g blackberries.
   FITDAY said:
   Calories 2,173
   168g protein
   51g carbs
   146g fat

   WORKOUT
   Overhead Squats
   1x5 @ 20kg
   1x5 @ 40kg
   2x5 @ 47.5kg

   Power Clean
   1x5 @ 70kg
   1x5 @ 75kg
   1x5 @ 80kg

   Front Squat
   1x5 @ 60kg
   1x5 @ 70kg
   1x5 @ 80kg

   Romanian Deadlift
   1x5 @ 105kg
   1x5 @ 110kg
   1x5 @ 115kg

   Barbell Twists
   3x5 (each side) @ 40kg

   Medicine Ball Hammer throws
   3x5 (each side) @ 10kg

   40 mins x-trainer, hill program, lvl 13

   NOTES
   - good first day I think, felt hungry before lunch and again before getting in from work but I ate a salad for the first time in a looong time... this time I liked it!
   - workout was ok, all weights felt pretty comfortable so will up them a bit next time out.

   See you tomorrow

   Posted 6 months ago #
2. 

   Welshcaveman
   Member

   DAY 2
   Wt - 196.5lbs (-3lbs)

   Food
   -3 egg omlette with a few shiitake mushrooms
   -big ass salad made of spinach, rocket, avocado, tomato, peppers and 6oz lean roast pork loin with olive oil and white wine vinegar dressing
   -roast chicken breast and leg (skin eaten!)
   -150g blackberries
   2,099kcals
   140g fat
   52g carbs
   163g protein

   NOTES
   -3lbs is a nice start but obviously was just water. I'll adjust my target to being sub 190lbs by day 30 with fingers crossed for 188lbs.
   -made myself a really nice ratatouille for tomorrow to have with left over chicken

   Posted 6 months ago #
3. 

   gt74
   Member

   Welcome to the party, Welshcaveman. There's a couple of UK bods beginning to make an appearance.

   I found taking a photo each monday morning and seeing the changes over the weeks was a real boost especially when the scales were being economical with the truth.

   Are you at Swansea uni?

   Posted 6 months ago #
4. 

   Welshcaveman
   Member

   Hi gt - thanks for the welcome!

   I'm living in Ellesmere Port (near Liverpool) now and will be going to Keele to study - I would have loved to go back to Swansea but they don't do the course so for the next few years I'll be living here.

   DAY 3
   194lbs (-5.5lbs)

   FOOD
   -roast chicken, homemade ratatouille (1xaubergine, 2xcourgettes, 2xtomatoes, 1xyellow pepper, olive oil, white wine vinegar)
   -2 tbsp peanut butter
   -6oz roast pork
   -150g blueberries
   Fitday
   2,029kcals
   121g fat
   94g carbs
   151g protein

   EXERCISE
   40-60 mins exercise bike (wasn't paying attention to the clock!)

   NOTES
   - I know this is water loss (you can't lose 5.5lbs in 3 days surely!) but it still feels good. My face looks leaner and, bizarrely, my eyes seem brighter!? - probably because I've eaten more fruit and veg in the last 3 days than I have in the last 3 months (I'm not kidding). Hell, if I had a furry coat it'd be shining about now!

   -diet was good today but I went a bit higher than I wanted on the carbs. I know 50-100g is the "sweet spot" so was still in the right area, but I wanted to keep to nearer 50g or below to begin to really kick start it. I liked the ratatouille but will not bother with the aubergine again: it tasted average and I'd rather chuck in an onion and extra courgettes at a fraction of the carb/calorie "cost".

   -I probably could have lifted again today but just had a degree of stiffness and I know that an extra day will allow me to hit it all the harder tomorrow. Just did some exercise bike while my dinner roasted instead.

   Hoping for some more low numbers tomorrow but think I have probably bottomed out on water-loss so the drop should slow considerably now.

   Posted 6 months ago #
5. 

   Welshcaveman
   Member

   Didn't get a chance to post yesterday!
   DAY 4
   Wt - 193.5lbs
   FOOD
   -2xsausage, 1xegg, 2xblack pudding, 100g baked beans, 1.5slices toast with butter
   -6oz roast pork with courgettes, peppers, tomatoes
   -6oz roast pork with 3 eggs
   Fitday
   2,172kcals
   150g fat
   63g carbs
   143g protein

   EXERCISE
   none

   NOTES
   -It was my last day at work yesterday before heading off to uni so I got a free breakfast which meant I had to reshuffle a couple of other things to keep my calories/carbs low enough but I think I managed ok.
   -another 0.5lbs was a nice surprise as I felt a bit bloated when I woke up.
   -Didn't hit the gym or do any slow stuff: as soon as I got in I went for a nap that lasted until 10pm! Will go to the gym and do a bit of x-trainer after today.

   Posted 6 months ago #
6. 

   Welshcaveman
   Member

   DAY 5
   Wt - 193.5lbs (-6lbs)

   FOOD
   -4 eggs, 75g blueberries, 6oz roasted pork shoulder
   -6oz roasted pork shoulder, spinach and rocket salad
   -6oz roasted pork shoulder, 75g blueberries
   Fitday
   1,907kcals
   133g fat
   29g carbs
   145g protein

   EXERCISE
   Overhead Squats
   1x5 @ 20kg
   1x5 @ 40kg
   1x5 @ 50kg

   Power Clean
   1x5 @ 70kg
   1x5 @ 80kg
   1x2 @ 85kg
   1X3 @ 85kg

   Front Squat
   1x5 @ 70kg
   1x5 @ 80kg
   1x5 @ 90kg

   Romanian Deadlift
   1x5 @ 105kg
   1x5 @ 115kg
   1x2 @ 120kg

   Barbell Twists
   3x5 (each side) @ 40kg

   Medicine Ball Hammer throws
   3x5 (each side) @ 10kg

   NOTES
   -no weight loss today and felt a little bit sluggish. I didn't do the x-trainer after lifting, I just didn't have it in me.
   -pork shoulder is fattier than neck loin... and therefore much tastier!
   -training was actually ok despite feeling a bit lacklustre towards the end. Only going to up the overheads and front squats by 2.5kg next time. The rest can probably stay where it is - power cleans were weird, the first 2 flew up but then I hit a wall, rested a couple of minutes and the next 3 were solid too. Will go for a good long walk tomorrow with the dog.

   Posted 6 months ago #
7. 

   Welshcaveman
   Member

   DAY 6
   Wt - 192.5lbs (-7lbs)

   FOOD
   -4oz roast pork shoulder, 75g blackberries
   -5 eggs, 1/2 onion omlette, 75g blackberries
   -12oz bbq'd leg of lamb, 10 sprouts, 2 tbsp olive oil
   Fitday
   1,903kcals
   119g fat
   50g carbs
   158g protein

   EXERCISE
   -walked around a big shopping village to find some proper walking boots (decided to give this outdoors stuff a try), probably a mile all told.
   -got lost for an hour and a bit in a forest with my dog. Not difficult terrain but did involve climbing over fallen trees in places.

   NOTES
   -Happy to see another lb fall off overnight! This is the lightest I have been in about 3 years (I was all the way up to 210lbs in January following knee surgery to fix my ACL which had kept me relatively inactive for 2 years). So, in total 17.5lbs lost, 7lbs while following the guidelines of this website.

   -Despite my happiness with the results, today was mentally the hardest by a looooong way. Been trying to talk myself into eating pizza as a reward for dropping the weight and I do want to have the odd cheat meal, but ON MY TERMS. I am still struggling with the urge now (about to tuck into the lamb) but have drawn a line in the sand that any "cheat" meal will be scheduled ahead of time by ME... not by that little voice on my shoulder whenever he senses weakness! On that note, I hereby declare that a no holds barred cheat meal does await, when I break the 190lb barrier (please God, be soon!).

   -Enjoyed the walk, never out of breath but did get a healthy sheen of sweat on me (while the dog got a healthy sheen of mud all over her - she misjudged a little brook we jumped). Need to make this walking outdoors business more of a fixture. Good for me and good for the dog.

   Posted 6 months ago #
8. 

   Welshcaveman
   Member

   DAY 7
   Wt - 192.5lbs (-7lbs)

   FOOD
   -eggs, sausages, more sausages, onion, yellow pepper, courgettes, blackberries.

   EXERCISE
   -2 mile walk

   NOTES
   -no weight loss today but instead a sense of pride that I had beaten the temptations yesterday... I had them again today but the sausages sorted them out (see below).

   FOR THE LOVE OF SAUSAGES
   I've always been under the impression that sausages were just a no-no for dieting full stop - must be that CW that gets mentioned a lot around here.
   Then, while trying to talk myself out of going for a Burger King today, I reasoned that they were normally a no-no because of high sat fat levels... my understanding (book now on order so I may be wrong!) is that this isn't such a concern... ah, thinks I, but what about that "what goes into a sausage?" I watched a while ago.. I'm sure it concluded that generally sausages were made out of willy's and eyelids. My local butcher is meant to have good sausages so I thought I'd drive down and see him;

   Then I thought again. He's a mile away... I'll walk!! Long story short, he uses pork and that's it (no nasty fillers/water etc), is cheaper than the supermarket muck, and also has rabbit!! So, I walked a mile to the butchers, picked up 2 rabbits, 1 chicken, a dozen sausages, 2 cumberland sausage rings along with a dozen of the biggest eggs I've seen, and carried it a mile home. I now have a source of relatively cheap rabbit, free range chicken, sausauges and whatever meaty delights I fancy... plus it's a couple of miles I would NEVER normally walk.

   -Next Monday I start university and I think this is going to have a pretty big impact on my activity level! During the day for the past 3 years I've been sat on my arse staring at a computer screen. Soon, I'll be walking around campus with my books, having relatively active classes and my brain will be a lot more engaged. Additionally, I will be walking to and from the train station 5 days a week. This is an extra 3 miles a day, and based on a 31 week academic year, will increase my annual mileage by 465miles! Throw in a few days of heavy lifting/sprinting and an hour or so of javelin/shot/hammer/discus a week and I'll be genuinely active!

   Speaking of which, I need to reduce my lifting sessions. I was definitely flagging by the end of the last one, and I think the idea is to up intensity and lower time, so will be working on a new split tonight to start tomorrow. Any ideas will be welcome (I'm doing purely power based stuff for throwing, so compound lifts, emphasis on hip extension... can start doing chest again now as shoulder seems to have forgiven me for using a machine for heavy benching!)
   2,160 159.1 41.0 143.1

   Posted 5 months ago #
9. 

   Welshcaveman
   Member

   DAY 8
   Wt - 192.5lbs (-7lbs)

   FOOD
   -eggs, bit of cheese, onion, rabbit, sausages, blackberries,
   Fitday
   1,868kcals
   128.5g fat
   33.5g carbs
   141.5g protein

   EXERCISE
   Walked about a mile

   Overhead Squats
   1x5 @ 30kg
   1x5 @ 40kg
   1x5 @ 52.5kg

   Power Clean
   1x3 @ 75kg
   1x3 @ 85kg
   1x2 @ 90kg
   1x1 @ 90kg

   Front Squats
   1x5 @ 60kg
   1x5 @ 82.5kg
   1x5 @ 92.5kg

   Chins with weight hanging from waist
   3x5 @ +10kg

   Barbell Twists
   3x5 @ 40kg (each side)

   NOTES
   -No mvmt on losing the power belly today. Hoping for better luck tomorrrow. 190lbs is such a milestone for me (would be lowest wt since summer of 06, and I think I've got more muscle now).
   -Food was fine. Now that I sit and write about it... I realise I didn't have a single craving today! Result. Still want a pizza, but didn't feel the need for one.
   -Training was ok. I've shaved 6 sets off and it made a difference. I'll alternate front squats with RDL's and weighted chins with bench, and power cleans with power snatches from here on and see how it goes.

   Overheads and fronts were ok, but front squats are getting near my current max I think - up both by 2.5kg again next time and see what happens.

   Clean was frustrating. Have dropped the reps so I can focus more on intensity but my damn grip is limiting the pull. Need to start doing some grip work.

   Major result with the chins. In February, I couldn't do 2 proper chins - now I'm banging out full ROM chins with 10kg hanging between my legs (stop sniggering at the back).

   Twists were good - felt really explosive (but controlled). Keep this weight for now but start upping slowly in a few weeks.

   Fingers crossed for weight loss in the morning!

   Posted 5 months ago #
10. 

    Welshcaveman
    Member

    DAY 9
    Wt - 192lbs (-7.5lbs)

    FOOD
    -onion and cheese omlette, blackberries, BIG rabbit and sausage casserole with streaky bacon, zucchini, onion, mushroom and tomatoes.
    Fitday
    2,082kcals
    126g fat
    62.5g carbs
    180g protein

    EXERCISE
    -45 minute dog walk in forest, more hilly than last time. At the end I paced out a little race-course of about 30 metres, featuring tree stumps/roots, ditches, puddles and a wicked incline for the last 10m... raced the dog to the top, walked back and repeated for 5 goes. The little bugger didn't let me win once.

    NOTES
    -At last!! Have broken the 192.5lb mark! Only half pound lost but on a day to day basis that's all you can hope for. Another pound by the weekend would do me fine!
    -Casserole is simmering away as I type and mouth is watering!

    Posted 5 months ago #
11. 

    Welshcaveman
    Member

    DAY 10
    Wt - 192lbs (-7.5lbs)

    FOOD
    -cheese and onion omlette, streaky bacon, 3 beef burgers, 1 big cumberland sausage (burgers and sausage made by the local butcher, not some idiot in a factory somewhere)

    Fitday
    2,145kcals
    152g fat
    23g carbs
    171g protein

    EXERCISE
    -walked 3 miles
    -did an hour and a bit of hammer throw training

    NOTES
    -My lurve handles have definitely tightened up and I feel like there should be mvmt on the scale again soon. I could, however, be completely wrong.
    -nice walk today; again, I had some jobs to do - go to the doctors to get him to sign a medical disclosure document for university, and then on to the flooring shop to price up. I would ALWAYS have driven before (did a routeplanner, and it's a little more than 3 mile round trip) but decided to be all caveman about it and walk. Felt good and loosened my quads up (a little stiff from squats and yesterdays up-hill sprints).
    -Throwing is great fun - a lot more technical than I thought but back and core feel throughly worked. I wasn't terrible at it either, which is nice.

    -diet... strange things happening here. More on that in a bit. I know meat choices aren't perfect (sausage and burgers for Gods sake!) but they are relatively good ones (made of real meat, don't shrivel up, not much leaks out of them when cooking) so I'm going with it til they're gone.

    Onto the weird stuff... I noticed it yesterday and then got it confirmed today. For the past two days when I've stepped on the scales I've been hoping for some weight loss. This is not strange.
    However, my hope for the scale to say <190lbs is not because I desperately want a pizza and cookies. This IS strange.

    Earlier in the week, when I jumped on and realised I couldn't have naughty food that day, I was gutted and seriously wondering how to get through the day without giving in to cravings. Now, it's a shrug of the shoulders and onto my omlette.

    So.. the craving for sugars and pizza appears to be gone and... I'm not sure how I feel about it!! I love pizza, doughnuts and cookies and had hoped against hope that PB would be a way of eating that was sustainable enough that I could hang on long enough, for 7-10 days for instance, before having a free, no-hold-barred meal. Now I'm not bothered about having one.

    This is obviously great news in that temptation isn't an issue, and I don't want to be the idiot bitching because he got what he wanted... but, dammit, I'm going to miss those foods!

    Maybe I'll feel different when I get under 190 and give myself the green light to "cheat", but the fact I had <25g carbs today didn't even register til I put it through fitday.

    Feeling brilliant, but wish my damn book would arrive!

    Posted 5 months ago #
12. 

    Welshcaveman
    Member

    DAY 11
    Wt - 192lbs (-7.5lbs)

    FOOD
    -mushroom, onion and cheese omlette, streaky bacon, burger and pork sausage.
    Fitday
    1,952kcals
    140g fat
    18g carbs
    159f protein

    EXERCISE
    -none really, just stretched a bit.

    NOTES
    -Dammit!!! No weight loss. I felt sure something would happen today. I've got to assume most of the 7.5lbs is water because of the speed it came off - 7.5 in 11 days is good, 0.5lbs in the last 5 is not!
    -Having declared myself craving free last night, I woke up desperate for... well, I wasn't sure what, but it had to be a cheat food! Went to the shop and went to the sweets/bakery section deciding I would, in all probability have a cookie or a pastry. I just didn't fancy any of it and walked out with nothing but my trusty coke zero (something else I need to give up at some stage).
    -upper back good and sore from hammer last night, core also knows it was worked.

    I have sort of allowed for a cheat tomorrow. I'm heading to London by coach to pick up my brothers car and it is an unspoken rule that we have to eat crap when we meet up! To try and limit damage, or atleast know what I was doing to myself, I went onto the KFC website (his junk of choice) to get their nutritional info and was pleasantly surprised. Don't get me wrong, it's not ideal and I remember hearing that their chickens aren't exactly free range, but I thought they'd be a lot worse.

    I've added it to fitday now and planned ahead tomorrow. With my big ass omlette in the morning to stave off any temptation of eating service station rubbish en route, and half a variety bucket (minus the fries), I'll come out at <1800kcal, and under 70g carbs with just enough protein and fat to be more or less what I'm currently having. Hell, I can have some gravy and be under 80g carbs.

    Bought "Good Calories, Bad Calories" (or it's softback title over here, "the Diet Delusion") - I thought they were different books but had them both open and are word for word the same so went for the cheaper paperback! It's mentioned here a lot but I stumbled onto a zero-carb forum and it's their bible so thought I'd give it a try while I wait for the PB to get here.

    Posted 5 months ago #
13. 

    Welshcaveman
    Member

    Couple of days away picking up a car from by brothers place... so a catch up

    DAY 12
    191lbs (-8.5lbs)

    Didn't eat in the morning to offset planned cheat in the evening - KFC

    DAY 13
    no weighing today

    NOTES
    - please with the drop to 191lbs. Going to weight every couple of days instead of every day from here on in.
    - Felt terrible after my cheat meal, ended up having a bag of fries too and it really opened a door to cravings. Didn't go too nuts though and starting to feel better now.

    Start uni tomorrow so plan is to load up on eggs in the morning and then do some shopping on the way home. Got chicken and rabbit but need to get some red meat going!

    Posted 5 months ago #
14. 

    Welshcaveman
    Member

    DAY 14
    Wt - didn't check

    FOOD
    -cheese and onion omlette, roast beef.
    Fitday
    1,064kcals
    75g fat
    7g carbs
    88g protein

    EXERCISE
    -walked about a mile

    NOTES
    -Still feeling a bit rough from the cheat meal when I woke up so decided to take a fast for 24 hours, which was relatively easy because today was my first day at university so had lots to keep me preoccupied! Was hungry when I tucked in though.
    -obviously, calories and protein levels too low but used today as a bit of a counterbalance to the excesses of Saturday and will be back onto normal, uber-low carbs tomorrow but calories will be around 1800.
    -will weigh tomorrow to see the extent of the damage.

    Nearly halfway through the 30 day challenge (although I'm not really viewing it as either a 30 day thing, or a challenge!)

    I seem to be naturally tending towards extremely low carbs (except for onions, no "carb" foods at all). I'll have to read up on the pros and cons of this, but it is just what my body is asking for (ignoring, of course, odd requests for apple pie).

    Posted 5 months ago #
15. 

    Welshcaveman
    Member

    DAY 15
    Weight - 190lbs (-9.5lbs)

    FOOD
    -cheese and onion omlette, pork and steak
    Fitday
    1,955kcals
    138g fat
    12g carbs
    163g protein

    EXERCISE

    Power Clean
    1x3 @ 75kg

    Deadlift
    1x20 @ 90kg

    Chins
    3x6 @ BW+10kg

    Bent-over Row
    3x8 @ 70kg

    Barbell Curl
    3x8 @ 35kg

    NOTES
    -Pleased (and a little surprised) at the weight loss!
    -Got quite hungry after training, eating me some steak now.
    -Only did the one set of power cleans because the bloody bar was slightly bent (which means no perfect bars left, and really throws you off on the catch).

    -Going with a 20-rep compound move twice a week: the theory is it stimulates growth hormone and maximises effects of other work done in the session. Plus, it screws you up enough that you can't do that much more so sessions are brief and intense by necessity.

    -Have done a bit more reading on the nearly zero carb thing and there seems to be quite a community of carnivores who swear by it. Those who are sportsmen/athletes do tend to be distance runners though so not sure how it would effect power training. More reading required.

    Posted 5 months ago #
16. 

    Welshcaveman
    Member

    DAY 16
    Wt - 189.5lbs (-10lbs)

    FOOD
    -steak, eggs, pork, steak.
    Fitday
    1,921kcals
    122g fat
    10g carbs
    188g protein

    EXERCISE
    just walking around campus for twenty minutes

    NOTES
    -have now reached the magical 10lb lost mark, and also cracked the 190lb barrier!
    -jeans now very loose and becoming annoying. Holding off on buying new ones for a while because I'm hoping for another 15lbs before stabilising and don't want to buy twice. Belt is a must if I'm going to avoid a nasty accident.
    -no exercise apart from wandering around campus today; posterior chain good and sore from yesterday, biceps also full and acing. Will be throwing hammer tomorrow and maybe a bit of discus so leaving weights til Friday or Saturday.

    Posted 5 months ago #
17. 

    hfox
    Member

    Welshcaveman, just wanted to drop in and let you know that I'm impressed with your progress!

    Keep up the good work and keep up this journal--it's an interesting read!

    Looks like you're doing everything right.

    Posted 5 months ago #
18. 

    Welshcaveman
    Member

    thanks very much hfox - good of you to chime in!

    Here's to the next 10lbs

    Posted 5 months ago #
19. 

    Welshcaveman
    Member

    DAY 17
    Wt - 188.5lbs (-11lbs)

    FOOD
    -steak, eggs, sausages, bit of cheese
    Fitday
    2,307kcals
    170g fat
    12g carbs
    178g protein

    EXERCISE
    -hammer throwing for an hour this evening.

    NOTES
    -Another lb overnight! Very weird how I got stuck for seemingly ages (but in reality only 3-4 days) where I was stuck at 192.5lbs, but now I am seeing 0.5-1lb per day. Obviously can't keep up that rate but it is gratifying.
    -Having said that, for the first time I have started feeling hungry despite calories and fat being about the same. With that in mind. I'm upping calories to 2,000-2,200 target rather than 1800-2000.

    Weight training tomorrow, then Saturday I'm going to enjoy my "20%" with a pizza hut. Although it seems carbs open the door to carb craving, I think I've got the self-discipline now to handle a cheat meal without spiralling out of control.

    Posted 5 months ago #
20. 

    Welshcaveman
    Member

    DAY 18
    Wt - 188.5lbs (-11lbs)

    FOOD
    cheese and onion omlette, steak x 2, sausage
    Fitday
    2,386kcals
    149g fat
    8.5g carbs
    240g protein

    EXERCISE
    None

    NOTES
    -book arrived today so will go through that this evening for troubleshooting but seems to be going well. I'm deviating in as much as I'm not really eating any fruit/veg but I just don't fancy it and seeings how I have NEVER felt healthier, I'll probably just roll with it for now.
    -no weight loss today but thats fine - was worried I might be losing muscle along with the power belly. Specifically, there's a tyre that sits right around my belly button which looks like it will be last to go.
    -having a free meal tomorrow, which will be pizza hut and maybe a doughnut. I'll fitday it all to keep things relatively calm.

    Posted 5 months ago #
21. 

    Welshcaveman
    Member

    DAY 19
    Wt - 188.5lbs (-11lbs)

    FOOD
    -dougnnuts, pizza, dorritos.
    Fitday
    not pretty

    EXERCISE
    -nothing

    NOTES
    -Why the hell do I do this to myself?

    I decided to have a cheat day in advance so I could enjoy some foods without feeling bad... I ate some foods... and feel like absolute crap! I crashed for an hour after eating the pizza and when I woke up, I felt hung over. Few hours later and I'm still fuzzy headed, bloated and my eyes hurt.

    -Not plannning a cheat day next week.

    -From here on, I think I'm "adapted"/"habituated" or whatever enough that when I really need to (either mad craving or situation requires it), I can have a cheat meal without worrying that I'll want to continue munching on crap. Today I sort of forced myself to cheat, so it's not like I feel "shit but satisfied"... I just feel shit.

    -Going to lift tomorrow and take a walk, weather permitting, and will be hitting the meat hard again. Ironically, I'm craving steak.

    -butchers eyes lit up when he saw me today - I think I'm keeping him afloat during the recession! I probably over-ordered on meat for the week, but am all set to eat rump steak 5 days, big-ass ham steaks (gammon we call them) 2 days, in addition to sausages, burgers, rabbit, bacon, egg etc. He gave me a bit more info on what was in the sausage and burgers and basically they have "enough fat to make them fun" but no additives or crap like that. He minces up decent pork, throws in a bit of pepper and for one type of sausage a bit of garlic, sticks it through the sausage skins and voila! A meaty sausage.

    The next time I mention a cheat day, someone slap me in the face with a bloody steak.

    Posted 5 months ago #
22. 

    Welshcaveman
    Member

    DAY 20
    Wt - didn't look

    FOOD
    -cheese and onion omlette, bacon, sausage, pork burger, steak...
    Fitday
    2,035kcals
    155g fat
    10g carbs
    146g protein

    EXERCISE

    Bench Press
    10x3 @ 100kg

    Dbell Flyes
    4x6 @ 25kg(x2)

    Deadlift
    10x3 @ 120kg

    Chins
    4x6 @ BW+7.5kg

    NOTES
    -woke up feeling groggy and stomach was "loose". Not been feeling well all day but feel my colour returning as I can smell the various meats about to go on the BBQ.
    -Interestingly, I woke up in the middle of the night and had a mad craving for eggs. It wasn't the sort of "oh, I fancy some eggs in the morning", it was more "get up, make eggs, and we'll say no more about that ridiculous pizza episode yesterday". So I obeyed.
    -Exercise was good - mixing the lifts up a bit now, having to work out a program that will fit with my new gym at uni, which I'll join this week. Switched reps on their heads a bit, going for 10 sets of 3 reps. It means I lifted a lot more intensely and a lot more weight than I would have with 3x10 and I really like it. I will feel this tomorrow!

    Major lesson learned this weekend. Don't cheat for the sake of cheating. There will be times when I fancy some pizza or a cake and, dammit, I'll eat it. But I won't do it just because it's Saturday.

    I must away. Somewhere, meat is sizzling.

    Posted 5 months ago #
23. 

    Welshcaveman
    Member

    DAY 21
    Wt - still bloated this morning, didn't look.

    FOOD
    -cheese and onion omlette, bacon, gammon, burger, sausage.
    Fitday
    2,346kcals
    183g fat
    11.5g carbs
    160g protein

    EXERCISE
    -walked a mile or so

    NOTES
    -Well, the 10x3 worked. Chest is sore, front delts are sore, and got really nice deep soreness (good soreness) in middle of back. 10x3 is here to stay! Will roll it out on thighs and maybe biceps (its meant for compounds but I'll see if its any good on poser muscles).
    -still felt bloated so didn't bother weighing. It would only demotivate me. Only this evening am I feeling recovered from the carb-up so will tread carefully next time.
    -off to bed, got to be up at 5am tomorrow to walk to the train station. Cold too so some kcals being burnt in am!

    Posted 5 months ago #
24. 

    Welshcaveman
    Member

    DAY 22
    Wt - 190.5lbs (-9lbs but +2lbs)

    FOOD
    -Gammon, bacon, sausage, egg, cheese, onion
    Fitday
    2,289kcals
    175g fat
    12g carbs
    162g protein

    EXERCISE
    Walked a mile or two.

    Front Squats
    10x3 @ 80kg

    Barbell Curl
    10x3 @ 42.5kg

    Overhead triceps extension (cable)
    4x6 @ 65kg

    Shrugs
    4x6 @ 100kg

    NOTES
    -Well, I had the weight spike coming after Saturday, but I did think it would have gone by now? Feeling firmer towards the end of today so hopefully will be back into good territory tomorrow or Thursday.
    -Food was, as always, simple and delicious.
    -Training was good - really enjoying the 10x3 rep scheme. You get intensity and the pump so best of both worlds.

    Posted 5 months ago #
25. 

    Welshcaveman
    Member

    DAY 23
    Wt - 192.5lbs (-7lbs but + another 2lbs)

    FOOD
    egg, cheese, steak, sausage
    Fitday
    1,734kcals
    131g fat
    7g carbs
    128g protein

    EXERCISE
    -walked around campus, prob logged around 2.5 miles.

    NOTES
    -Not sure WHAT is going on with the weight. Had a think and only thing that has changed since my weight was going down is the introduction of gammon and bacon. Not sure if cured meat have an adverse effect on something I don't understand yet but will cut them out for rest of the week to see if it makes a difference. Have also reigned the calories back to nearer 1800. Of course, it could be a continued reaction to the pizza and dougnuts but I thought I'df be over that by now. Certainly noticed my jaw looking softer this morning....
    -muscles feeling good and sore today; may or may not have a weight workout tomorrow, if I don't I'll walk on the treadmill or do some light cardio for an hour in addition to the walking.
    -no cravings at all since the splurge on Saturday, which is a welcome relief because carbs seem to open the door to more carb cravings for a day or so after. No cravings, but plenty of weight gain!

    I did have a thought - and I'm not sure if this is an original one (in fact I'm sure it's not) - so forgive me if I'm stating the blindingly obvious (or blindingly obviously wrong).... at this stage I'm confident I am "fat-adapted" by which I mean my body is favouring fats as a source of energy (it has no choice, my carbs are always sub 20g). To give the fat loss a kick in the ass, I thought that having a very lean day - whereby I still take in protein, no carbs but reduce fat to as low as possible (ie; only fat ingested as a by-product to getting adequate protein), it may get my body to burn some of the bodyfat in the place of dietary fat? I've been meaning to read some of these IF threads and will do so tonight as this may well be a similar mechanism - this is prob a "duh... use the search" post but I'm just thinking out loud!

    Posted 5 months ago #
26. 

    Welshcaveman
    Member

    DAY 24
    Wt - 188.5lbs (-11lbs: I'm BACK, baby!)

    FOOD
    cheese and onion omlette, sausage, big-ass steak.
    Fitday
    2,002kcals
    150g fat
    11g carbs
    148g protein

    EXERCISE
    walked around 1.5-2miles, carrying a moderately heavy bag (gym gear and couple books).

    NOTES
    -Not sure what happened with my weight spike but have returned to where I was last week. Not sure if it was a major hangover from the carb-fest on Saturday or if it was that combined with a couple of days of cured ham but so long as its off I don't care.
    -went a whole day clean of Coke Zero on Tuesday...crashed and burned yesterday and today having 3 500ml bottles. Still, this is about half my usual daily intake!
    -decided against lifting today: muscles recovered enough to do it but felt an extra day would allow for a more intense workout.
    -loving the physiotherapy course, and the whole eat big but only twice helps with my time during the day.

    Also, trying a slight tweak from tomorrow: my calories are pretty evening-heavy - just over 2/3 in the evening. I hadn't even noticed this! I'll switch it to around 50/50 and play with it from there.

    Posted 5 months ago #
27. 

    Welshcaveman
    Member

    DAY 25
    Wt - 187lbs (-12.5lbs)

    FOOD
    -cheese omlette, steak, more steak. Bit more steak.
    Fitday
    2,160kcals
    152g fat
    3.8g carbs
    183g protein

    EXERCISE
    Walk about 1.5-2 miles with heavier than normal bag.

    Bench Press
    10x3 @ 105kg

    Flyes
    4x6 @ 28kg(x2)

    Deadlift
    10x3 @ 120kg

    Bent Over row
    4x6 @ 75kg

    NOTES
    -Major result on the weight loss. Not sure what the hell happened: had a delayed reaction weight spike earlier this week, presumably because of the carb overload on Saturday, and then suddenly drop back down to previousn weight yesterday and another 1.5lbs today? I don't understand the mechanics of what happened, but I like the results.
    -Lifting was good and felt strong so confident weight loss is predominantly fat.

    -Bench was solid: the first 5 sets feel tough but then the second half feels easier. Up to 107.5kg next time.
    -Flyes were also good. Up to 30kg next time but keep there for a while. My main concern is to get the bench up. When the bench sticks, start increasing the flyes and try to progress that way.
    -Deadlifts were strong, but should have increased the weight. 125kg next time.
    -Bent-overs were strong but felt it in lower back. Could have gone heavier if I hadn't deadlifted moments earlier. Need to sort a good split out for next week.

    Overall, awesome day: got to eat a LOT of steak, finished the week 1.5lbs down on last week and lifts going in the right direction.

    Posted 5 months ago #
28. 

    LA
    Member

    Congratulations WCM! 12.5lbs in less than a month is a wonderful accomplishment. It looks like you are doing a great job keeping your diet in line, so don't be too hard on yourself next time you cheat :)

    Thanks for all the support you have given me. Yesterday I felt really down after my horrible headache, but reading your post made me feel much better.

    There is a girl who is training with me and is trying to lose 150lbs. I am using your journey as proof to her that it is all about the diet and the determination to make changes to your lifestyle. You are an inspiration!

    Posted 5 months ago #
29. 

    Welshcaveman
    Member

    Thanks very much, LA - I have been called many things, but never an inspiration!

    The best of luck to your friend - have you got her going PB yet or is she taking some convincing? I spent years losing (and gaining) the same 10-15lbs, mainly because my method was the traditional low fat, low calories and an hour a day cardio which just isn't something you (or atleast, I) can keep up indefinitely.
    I'd be 210lbs, drop to 200lbs pretty quickly... crawl to 195lbs then whoomph! Back up to 200lbs+. Wash, rinse, repeat.

    Part of why this low carb deal works is because hunger is a non-issue and because the effect is rapid. Success breeds success: I had a taste for doughnuts last night... I pacified myself with 24oz of steak and 6oz bacon instead... despite eating "too much" (I really did gorge myself!) another 1lb was lost over-night!

    In terms of the training for your friend, I'd say PB fits the bill perfectly. Being heavy, pounding the treadmill won't be particularly good for her joints and going at moderate or high intensity on the stepper/crosstrainer/whatever won't be comfortable and therefore not something she'll want to keep doing at this stage.
    The slow, steady activity is ideal - walk to places within a mile or so radius that you would normally drive to, don't not bother getting somthing until later because it's upstairs (get it now), and generally just move more.

    Aerobics classes/boxercise etc are not necessary to lose weight (particularly to begin with)... they should be viewed as fun activities you can do WHEN you've lost some weight (and maybe to help with the last awkward 5-10lbs), in my opinion.

    Maybe a 10-20 minute walk on the treadmill or outside after a weight session would be a good place for her to start? - I think that after a good weights session, you've used up most of your glycogen stores and so you'll tend to burn more fat in cardio immediately afterwards.

    Thanks for your support LA, and well done on finishing week 1!

    Posted 5 months ago #
30. 

    Welshcaveman
    Member

    DAY 26
    Wt - 186lbs (-13.5lbs)

    FOOD
    Going to have a relatively relaxed day... not going nuts but will see what the day brings.

    EXERCISE
    Nothing formal, but a walk to the butchers (2 mile round trip) and a day to be spent pulling up my carpets and laminate flooring, lugging it to the car, multiple trips to the dump and lugging crap from car to disposal skips. Will burn a lot of calories!

    NOTES
    -I ate 24oz of steak last night, and 6oz bacon... I did this because I had an urge to "cheat" but didn't really want to... it hadn't been a full week since my last naughty meal and, as I said previously, it's important that any cheats are on my terms: not just because the carb-monster tapped me on the shoulder and smiled when I walk past a pastry shop. I did, however, want to make sure I didn't feel tempted to make a trip to the shop to get something so I overfed on the good stuff. The result? I'm still in control, and I lost another 1lb!

    -My mum is coming to visit from next Tuesday, and I'm hoping that a) she'll notice the 13.5lbs; b) she'll take pity on me and buy me some new jeans because mine keep falling down!

    -The ultimate goal for me going forward is for Xmas. Last Xmas, I'd just had my knee surgery and was sitting at a very soft 210lbs... We have all the family get together for New Years and its the only time in the year we'll see most of them. If I can get to 175lbs by then, there's no way they won't notice?! I will have lost 35lbs of weight and probably more in fat (my operated leg has visibly more muscle mass now, and I can do 5 chins with 10kg weight hanging from my waist - compared with 3 with no resistance in January - plus my 3RM for bench is now 120kg+, compared with 100kg in January so a couple of pounds of muscle MUST have been added).
    I'm hoping that 35lbs+ lost on a 5'3" guy will make for a striking difference!

    Posted 5 months ago #

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