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Great start to the log man. Steve is right about fasting, it is a great tool for weight loss.
Approved Log My Fat Loss journey Log
- Thread starter blueshadow13
- Start date
Yoga will also help you loose weight......must add in daily routine.....
I got faith in you brother. Stay consistent and let’s turn this around.
So this week I attempted fasting on Tuesday, Thursday, Saturday. It went pretty well I think. I changed my diet up some since I feel like I have no idea what I'm doing.
My knee gets pretty swollen on after soccer. We had Practice Monday and Wednesday night. It definitely impacts me the next day. Currently I am not doing therapy due to America insurance was only good for 30 visits. I'm hoping riding the spin bike every other day and my leg work out will continue improvement of my knee. My left leg is a good amount weaker then my right leg. Any advice is always greatly appreciated.
I struggle with hunger and poor choices late at night. Most of the time I'm in a barely conscious sleep walking/eating state but I usually eat a nature valley bar.
I weighted in Today at 277 pounds. I feel good about it.
Monday
5:30 A.M.
10-egg whites
8:00 A.M.
2 scoops of iso 100 dymatize fruity pebbles.
11:00 A.M.
Blue berry Chobani yogurt and a apple
12:00 Work out
External/Internal Rotation on Cables 1x20 10 lbs
1x20 15lbs
Bench Press
1x15 150lbs
1x15 160lbs
1x12 160lbs
1x12 160lbs
Incline Press
1x15 110 lbs
1x15 110 lbs
1x12 100 lbs
1x12 90 lbs
Fly’s
1x15 85 lbs
1x15 90 lbs
1x 12 95
1x10 95
Military press
2-15 60lbs
1-12 60lbs
1-10 60 lbs
Skull crushers
3-15 60 lbs
1-10 60 lbs
Overhead triceps extension
2-15 45 lbs
2-12 50 lbs
Triceps push downs
1x15 40lbs
1x 10 30lbs
1x 7 30 lbs
1x 4 30 lbs
1:30pm
8 ounce of chicken
1 cup of broccoli.
5:00 pm
4 ounces of ground beef
1.5 cup of string beans
1 cup of mash potatoes.
9:30pm
8 ounces of ground beef
1 cup of string bean.
11:25PM
nature valley bar.
I had work from 8-5. And soccer from 6-9.
Tuesday:
Fasted till 6:30 p.m.
4:40 spin bike for 45 min. It was a rough one I guess with not eating and my knee being a little swollen.
6:30 pm.
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli
9:00 p.m
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli
11:30 p.m
Nature valley bar
Wednesday:
4:30 am work out.
Wide grip lat pull down
1x20 85 lbs
3x20 90 lbs
1x20 95 lbs
Cable Pull Overs
1x20 30 lbs
4x20 35 lbs
Machine rows
1x20 80 lbs
3x20 85 lbs
1x 18 90 lbs
Bent over rows
3x15 50 lbs
2x13 60 lbs
Hyperextension
3x15
1x12
1x9
Br bell bicep curls
4x15 40 lbs
1x11 40 lbs
Preacher curls
1x15 40 lbs
1x 14 50 lbs
1x12 50 lbs
1x12 40 lbs
1x 13 35 lbs
1x7 35 lbs
Leg raises
1x15
1x13
1x11
1x8
1x4
Heel taps
3x15
2x10
6:00 am
10-egg whites.
9:30 am
Chobani Greek blueberry yogurt
12:30 PM
8 ounces of baked chicken
1 cup of rice
1cup of broccoli
4:30 PM
2 scoops 2 scoops of iso 100 dymatize fruity pebbles.
7:00 PM
4 ounces of ground beef
1/2 cup of string beans
9:30 PM
4 ounces Turkey
2 slices of wheat bread
11:45PM
Nature valley bar.
Thursday.
4:30 ish spin bike for 45 min.
Fasted till 4:30pm.
4:30pm
6 oz of chicken
1 cup of rice
1 cup of broccoli
6:30pm
4 oz of Turkey
9:30pm
6 oz of ground beef
1 cup rice
Friday
5:00AM
10 egg whites
5:30 A.M. Work out
All lifts are done single legged.
Leg press
1x15 85lbs
1x15 90lbs
1x15 100lbs
1x14 100 lbs
1x11 115lbs
Leg extension
2x15 40 lbs
1x14 45 lbs
1x11 45 lbs
1x7 45 lbs
Leg curl
1x15 25 lbs
1x15 30 lbs
1x11 30 lbs
1x8 30 lbs
1x4 25 lbs
Calf raises
2x15 70lbs
2x15 75lbs
1x8 80 lbs
Lunges
2x10
1x4
Step ups and step down
4x20
Single leg jumps- toll failure
2x10
1x4
Leg raises
1x15
1x10
1x7
1x3
1x2
Heel taps
3x15
2x10
10:30 AM
Blueberry Chobani yogurt.
12:30 PM
8 oz of chicken
1 cup of rice
1 cup of broccoli
4:30 PM
Orange
7:30 PM
6 pieces of California roll
6 oz of chicken
11:30PM
4 oz Turkey
2 slices of wheat bread
Saturday
Fasted till 4:30pm.
4:30 PM
Chobani yogurt.
4 oz of chicken
1 slice of wheat bread.
5:30 PM
8 oz steak
1 cup of rice
1.5 cups peas
9:30 PM
4oz. Turkey
2 slices of wheat bread
11:50 PM
Nature valley bar.
Sunday.
8:20
45 min cardio cycling
9:20 am
10- Egg whites
10:30 am
Apple
Any input is greatly appreciated thanks!
My knee gets pretty swollen on after soccer. We had Practice Monday and Wednesday night. It definitely impacts me the next day. Currently I am not doing therapy due to America insurance was only good for 30 visits. I'm hoping riding the spin bike every other day and my leg work out will continue improvement of my knee. My left leg is a good amount weaker then my right leg. Any advice is always greatly appreciated.
I struggle with hunger and poor choices late at night. Most of the time I'm in a barely conscious sleep walking/eating state but I usually eat a nature valley bar.
I weighted in Today at 277 pounds. I feel good about it.
Monday
5:30 A.M.
10-egg whites
8:00 A.M.
2 scoops of iso 100 dymatize fruity pebbles.
11:00 A.M.
Blue berry Chobani yogurt and a apple
12:00 Work out
External/Internal Rotation on Cables 1x20 10 lbs
1x20 15lbs
Bench Press
1x15 150lbs
1x15 160lbs
1x12 160lbs
1x12 160lbs
Incline Press
1x15 110 lbs
1x15 110 lbs
1x12 100 lbs
1x12 90 lbs
Fly’s
1x15 85 lbs
1x15 90 lbs
1x 12 95
1x10 95
Military press
2-15 60lbs
1-12 60lbs
1-10 60 lbs
Skull crushers
3-15 60 lbs
1-10 60 lbs
Overhead triceps extension
2-15 45 lbs
2-12 50 lbs
Triceps push downs
1x15 40lbs
1x 10 30lbs
1x 7 30 lbs
1x 4 30 lbs
1:30pm
8 ounce of chicken
1 cup of broccoli.
5:00 pm
4 ounces of ground beef
1.5 cup of string beans
1 cup of mash potatoes.
9:30pm
8 ounces of ground beef
1 cup of string bean.
11:25PM
nature valley bar.
I had work from 8-5. And soccer from 6-9.
Tuesday:
Fasted till 6:30 p.m.
4:40 spin bike for 45 min. It was a rough one I guess with not eating and my knee being a little swollen.
6:30 pm.
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli
9:00 p.m
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli
11:30 p.m
Nature valley bar
Wednesday:
4:30 am work out.
Wide grip lat pull down
1x20 85 lbs
3x20 90 lbs
1x20 95 lbs
Cable Pull Overs
1x20 30 lbs
4x20 35 lbs
Machine rows
1x20 80 lbs
3x20 85 lbs
1x 18 90 lbs
Bent over rows
3x15 50 lbs
2x13 60 lbs
Hyperextension
3x15
1x12
1x9
Br bell bicep curls
4x15 40 lbs
1x11 40 lbs
Preacher curls
1x15 40 lbs
1x 14 50 lbs
1x12 50 lbs
1x12 40 lbs
1x 13 35 lbs
1x7 35 lbs
Leg raises
1x15
1x13
1x11
1x8
1x4
Heel taps
3x15
2x10
6:00 am
10-egg whites.
9:30 am
Chobani Greek blueberry yogurt
12:30 PM
8 ounces of baked chicken
1 cup of rice
1cup of broccoli
4:30 PM
2 scoops 2 scoops of iso 100 dymatize fruity pebbles.
7:00 PM
4 ounces of ground beef
1/2 cup of string beans
9:30 PM
4 ounces Turkey
2 slices of wheat bread
11:45PM
Nature valley bar.
Thursday.
4:30 ish spin bike for 45 min.
Fasted till 4:30pm.
4:30pm
6 oz of chicken
1 cup of rice
1 cup of broccoli
6:30pm
4 oz of Turkey
9:30pm
6 oz of ground beef
1 cup rice
Friday
5:00AM
10 egg whites
5:30 A.M. Work out
All lifts are done single legged.
Leg press
1x15 85lbs
1x15 90lbs
1x15 100lbs
1x14 100 lbs
1x11 115lbs
Leg extension
2x15 40 lbs
1x14 45 lbs
1x11 45 lbs
1x7 45 lbs
Leg curl
1x15 25 lbs
1x15 30 lbs
1x11 30 lbs
1x8 30 lbs
1x4 25 lbs
Calf raises
2x15 70lbs
2x15 75lbs
1x8 80 lbs
Lunges
2x10
1x4
Step ups and step down
4x20
Single leg jumps- toll failure
2x10
1x4
Leg raises
1x15
1x10
1x7
1x3
1x2
Heel taps
3x15
2x10
10:30 AM
Blueberry Chobani yogurt.
12:30 PM
8 oz of chicken
1 cup of rice
1 cup of broccoli
4:30 PM
Orange
7:30 PM
6 pieces of California roll
6 oz of chicken
11:30PM
4 oz Turkey
2 slices of wheat bread
Saturday
Fasted till 4:30pm.
4:30 PM
Chobani yogurt.
4 oz of chicken
1 slice of wheat bread.
5:30 PM
8 oz steak
1 cup of rice
1.5 cups peas
9:30 PM
4oz. Turkey
2 slices of wheat bread
11:50 PM
Nature valley bar.
Sunday.
8:20
45 min cardio cycling
9:20 am
10- Egg whites
10:30 am
Apple
Any input is greatly appreciated thanks!
Attachments
@blueshadow13 nice training bro
lets get the food in there more, pump it in and lets cut the carbs
cut the bread and rice you need to go lower carbs and more cardio
RunnerNo16
New member
With that diet, are you active enough to keep yourself in a calorie deficit?
You can do therapy for yourself. Like icing the knees etc
definitely keep up with the fasting you can definitely try different strategies
check out the podcast we've done on fasting and also check out some of the write-ups I've done on here there's a lot of information on it
with your physique i would recommend either 24 hour fasting, 2 hour time restricted eating, or alternate day fasting. i would not do prolong fasting YET, but later on that would work once you get more into it
check out the podcast we've done on fasting and also check out some of the write-ups I've done on here there's a lot of information on it
with your physique i would recommend either 24 hour fasting, 2 hour time restricted eating, or alternate day fasting. i would not do prolong fasting YET, but later on that would work once you get more into it
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