My diet... 3 months progress

[Tomek.. The HULK]

Firstly would just like to say how beneficial these forums are and i have learnt a fair amount. Have changed my life lately and will never go back to old days.. never thought it was possible but i did it and im happy..

have a fair bit to go but here is my history

Started the diet roughly 3 months at 273 pounds 185cm...
3 months later im at 239... results are all good..
have no idea on body fat..


My daily diet was average i ate what ever was in sight in moderation... had a cheat day once, twice or sometimes three times a week.. lol
Moderate exercise and gym 4-5 times a week..

Im finding it harder and harder to lose more..

have changed my diet to:

food intake:
-3 to 4 cans of tuna in brine daily: 30g protein per can..
-2L+ water
-3 pieces of fruit
-small meal.. exp.. meat with veggies.
-creatine

daily cardio:
-10 minute brisk walk then into a 15 minute jog then 10-15 minute brisk walk
-daily activities... having a dance (shuffle) hehe

weights:
Monday: Shoulders, Triceps
Tuesday: Back, Traps
Wednesday: OFF
Thursday: Legs
Friday: Chest, Biceps
Saturday: OFF
Sunday: OFF


My thoughts are doing the walk/jog twice a day.... followed by some high intensity exercise shuttle run..




Would just like some in-put on my weekly diet and if the changes are good, i know that it looks like i am starving myself.. but it's not the case.. my body can run on all the food intake..

Any tips id apreciate

cheers

 

[mm107]

get some pics in there to witness the change. I guarantee you will love it....but damn great progress bro!

 

[Tomek.. The HULK]

get some pics in there to witness the change. I guarantee you will love it....but damn great progress bro!

sadly dont have any "proper pics" but will put some up..

cheers

a few years ago..

[imgl]http://img116.imageshack.us/img116/5744/thelandofwonders0315ua.th.jpg[/img]

(luckily i found this pic.. fattest pic of me.. hehe)


4 weeks ago or so...

http://img116.imageshack.us/img116/6766/ba9af.jpg





2 weeks ago...

http://img116.imageshack.us/img116/3883/1005598r0vu.jpg



sorry about the bad pics.. but i don't really take progress pics..




note: can't hot link.. any alternatives?

 

[mm107]

photobucket.com

 

[Tomek.. The HULK]

BUMP

have included more carbohydrates now..

 

[Tomek.. The HULK]

9/11/05

woke at 8am: 107.6kg

9am
-apple
**was in rush**
_________

** had exams and was starving **

4.05pm
-5g of creatine

4.10pm

-45g of sliced leg ham
total fat: 4.3 g, saturated 1.5g
protein: 13.2g
calories: 95 (kilojoules 397)

-60g of salad consisting of cucumber (6 slices) and tomato (3 small slices) and cottage cheese

-rice with some sort of sauce (un known) 120g aproximately
total fat: 0.2g add some 4g or so for sauce
total carbohydrates: 33.7g
protein 3.2g
calories: 156 (kilojoules 652)

fat: 9g (estimate)
protein: 16.4g
calories: 300 aproximately


8pm
tuna in brine, 30g protein and less the 1g of everything else

8.40
1 hour cardio
10 minute walk, 12 minute run, 15 minute walk, 3 minute run, 7 minute walk, 5 minute jog, 8 minute walk

 

[wellbilt]

9/11/05

woke at 8am: 107.6kg

9am
-apple
**was in rush**
_________

** had exams and was starving **

4.05pm
-5g of creatine

4.10pm

-45g of sliced leg ham
total fat: 4.3 g, saturated 1.5g
protein: 13.2g
calories: 95 (kilojoules 397)

-60g of salad consisting of cucumber (6 slices) and tomato (3 small slices) and cottage cheese

-rice with some sort of sauce (un known) 120g aproximately
total fat: 0.2g add some 4g or so for sauce
total carbohydrates: 33.7g
protein 3.2g
calories: 156 (kilojoules 652)

fat: 9g (estimate)
protein: 16.4g
calories: 300 aproximately


8pm
tuna in brine, 30g protein and less the 1g of everything else

8.40
1 hour cardio
10 minute walk, 12 minute run, 15 minute walk, 3 minute run, 7 minute walk, 5 minute jog, 8 minute walk

it looks like you could use some more protien in your diet
i would shoot for 1-1 1/2 grams per pound of body weight this is especially importent when cutting calories
just my 2 cents

 

[Tomek.. The HULK]

it looks like you could use some more protien in your diet
i would shoot for 1-1 1/2 grams per pound of body weight this is especially importent when cutting calories
just my 2 cents

true, how ever if i hadn't been in a rush i would have downed another 80-100 grams of protein....
Sleeping in is another problem... today i woke at 2pm... and still havn't eaten..

 

[kimchee411]

What's your approx BMR, total daily burn, and target daily caloric intake? I didn't crunch the numbers, but upon first glance it doesn't seem like you're eating enough. 34 lbs. in ~12 weeks works out to ~2.8 lbs./week, which is quite high (but then again, there's initial water loss). You may have been suffering from some significant muscle loss. Not to discourage though; great progress really!

 

[Tomek.. The HULK]

What's your approx BMR, total daily burn, and target daily caloric intake? I didn't crunch the numbers, but upon first glance it doesn't seem like you're eating enough. 34 lbs. in ~12 weeks works out to ~2.8 lbs./week, which is quite high (but then again, there's initial water loss). You may have been suffering from some significant muscle loss. Not to discourage though; great progress really!

Targeting at eating 1600+ calories.. however some days it is hard to come by..
MAy be muscle loss but it looks good and il keep it up, am reading and researching more and the weeks ahead will be MUCH more healthier!!

cheers