Tomek's daily habit, goal: 210 by new years!

[Tomek.. The HULK]

Okay, thought id put in my daily nutrtion and activity levels to monitor my fat loss...


Stats

3 months ago:

276pounds


At the moment:

236pounds


Have had a succesful road to fat loss, my diet before was not very strict but i managed to lose 40 pounds... lately after researching each day and thinking it through i am eating a lot healthier and my goal of losing another 25 pounds or so (hit 210) by new years is rapidly getting closer..

Tuesday, November 15, 2005




Got out of bed
10.30

10.45
Breakfast

-2 weet-bix
protein: 4.1
fat: 0.5
carbohydrate: 22.1
calories: 118

-85ml of “Lite white” 98% fat free
protein: 3.3
fat: 1.4
carbohydrate: 5.4
calories: 56

total
protein: 7.4
fat: 1.9
carbohydrate: 27.5
calories: 174
___________________________
1.45
meal 2

2 pices of mixed grain bread
fat: 2.8
protein: 8.1
carbohydrate: 34.1
calories: 193.6


Lemon and black pepper tuna (95gram)

protein: 18.2
fat: 6.7
carbohydrate: 4.3
calories: 150.3


protein: 26.3
fat: 9.5
carbohydrate: 38.4
calories: 343.9
__________________________

Lifting:
back and traps

Deadlift: (just started)
10x 90, 8x 110, 6x 140
Shrugs: (dumb bell)
10x 30, 8x 45, 6x 80
modified rows:
10x 17, 8x 22, 6x 28
back lifts:
10x, 8x 12, 6x 22

(need to add a few more exercises to this day)
__________________________
3.45 meal 3
protein shake

250ml Lite white milk 98% fat free
fat: 3.5
protein: 10
carbohydrate: 13.8
calories: 128

250ml water

protein powder:
2 scoops: 27g protein
calories: 108

total
fat: 3.5
protein: 37
carbohydrate: 13.8
calories: 236
____________________________

7pm
meal 4

tuna (sweet chilli)
fat: 1.2
carbohydrate: 6.3
protein: 17
calories: 104

____________________________

7.30pm
meal 5

chicken breast (180g roughly)
fat: 5.7
protein: 49.6
carbohydrate: 0
calories: 264

_____________________________

8pm
Cardio:
28minute jog (round the streets) 65-85hr
____________________________
Total
Fat: 21.8
Protein: 137.3
Carbohydrate: 86g
Calories: 1121.9


Conclusion:
Woke up late today resulting in missing a meal, normally id wake up at 7am and start from there..
Yet again i am not eating enough calories, truth is im not hungry or not dieing for the food but i know my body needs it though... maybe add a bit more omega 3 in there and more protein...

Tomorrow should be an even lower calorie day... as am going for the zig zag technique and then on thursday will go back to normal calorie day hopefully resulting in a hike of metabolism


ANY TIPS/ INSULTS/ COMPLIMENTS/ SUGGESTIONS/ INPUT WELCOME

 

[muchmass]

Not to be hard on you bro, but you have to work on your diet, not enough calories, not enough protein, and add some healthy fats.

First you have to calculate you BMR according to your TDEE, in your case is should be about 2500 cals with a minimum of 1g (1.5g even better) of protein per pound of body weight. Drop the weet-bix and the bread, have more vegetables (broccoli, cauliflower, sweet potato), oatmeal, chicken, fish, omega 3 eggs, egg whites, drink at least a gallon of water a day. But DONT starve yourself, because that what you are doing on 1100 cals.

You can ready up more on great tips on dieting for Pintoca’s thread:

http://www.elitefitness.com/forum/showthread.php?t=374938

he sure gives some great advice!

 

[Tomek.. The HULK]

Not to be hard on you bro, but you have to work on your diet, not enough calories, not enough protein, and add some healthy fats.

First you have to calculate you BMR according to your TDEE, in your case is should be about 2500 cals with a minimum of 1g (1.5g even better) of protein per pound of body weight. Drop the weet-bix and the bread, have more vegetables (broccoli, cauliflower, sweet potato), oatmeal, chicken, fish, omega 3 eggs, egg whites, drink at least a gallon of water a day. But DONT starve yourself, because that what you are doing on 1100 cals.

You can ready up more on great tips on dieting for Pintoca’s thread:

http://www.elitefitness.com/forum/showthread.php?t=374938

he sure gives some great advice!

getting my calories up at my house is an worry.. it's all about budget and my budget isn't all too high
soon as i get a new job i will budget more... problem with me i don't know how a small, big or sufficient enough meal looks like..

 

[KidnKorner]

it's all about budget and my budget isn't all too high soon as i get a new job i will budget more

Revert back to buying whole unprocessed/refined foods. Buy in bulk and meal plan for the week.

where I live right now
2 kilos of uncooked of brown rice costs $3.39
Yields (53) 3/4 cup servings @ 6.4 cents per serving

2.5 kilos frozen boneless skinless chicken breasts costs $10.09
Yields (22) 4 oz servings @ 46 cents per 4oz serving

450G bag of frozen mixed vegetables costs $1.01
Yields (10.5) 3/4 cup servings @ 9.6 cents per serving

My per meal cost is 62 cents
My meals per day cost is $3.72
My meals per week are $26.04
My meals per month are $111.6

I'll can get back to you on costs of my seasoning, olive oil, bottled water, and skim milk costs. But this gives you a general idea of how it can be done. While these meals may seem monotonous to some I have a few cheat meals per week, and I find many different ways to cook my food. When you are training for a goal and are 100% serious you can do things when you set your mind to it.

You can go even cheaper by shopping at farmers markets, bulk online and wharehouse clubs. Keep in mind to offset the membership costs with your purchases. Prices are subsidized with membership fees!

First you have to calculate you BMR according to your TDEE

Click here for an article about TDEE and calculating it. It would be wise to see a nutrtionist to be more accurate. The TDEE calculation should be based on your lean body mass index weight, and not your actual body weight.

 

[Tomek.. The HULK]

Revert back to buying whole unprocessed/refined foods. Buy in bulk and meal plan for the week.

where I live right now
2 kilos of uncooked of brown rice costs $3.39
Yields (53) 3/4 cup servings @ 6.4 cents per serving

2.5 kilos frozen boneless skinless chicken breasts costs $10.09
Yields (22) 4 oz servings @ 46 cents per 4oz serving

450G bag of frozen mixed vegetables costs $1.01
Yields (10.5) 3/4 cup servings @ 9.6 cents per serving

My per meal cost is 62 cents
My meals per day cost is $3.72
My meals per week are $26.04
My meals per month are $111.6

I hope i can find similiar prices at the local supermarket..

cheers...

 

[Tomek.. The HULK]

update ...
for the past week and a half.. i have been on and off... a few days cheating and a few days sticking to it strict... with my scales running out of batteries that didn't help and figuring out a cost effective way to keep protein up (in oz) that didn't help either.. but from monday.. il be sticking to it 100% .. next few days.. i will just work to clean up my body and get it ready for monday..

 

[Tomek.. The HULK]

update:
230 pounds

been eating right and doing all necessary cardio...

However a few days i did have high calorie cheat days..
Today is the start of a strict 2 month diet cut!

Hoping for a 30 pound loss... 3 pounds weekly.. its achievable will be throwing in some more logs in days to come..

cheers