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b987

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  1. Hi, I have a question i hope you can help me with Using MFP, my calorie restriction is set at 1930 cals per day (plus any with exercise), aiming to lose 0.5kg a week. I am also using a new Fitbit blaze, to prompt to get my 10,000 steps, track HR, along with my gym workout. Due to GP telling me to do so, I have weighed myself everyday (I know it'll fluctuate due to water weight) but results were quite interesting. I started last Wednesday so just going to put a quick weekly summary and if you could lend me your thoughts at the end that would be great. Thursday 7/4: Goal 1930 - Food 2476cal + Exercise 703 = 157cal remaining Carb 60%, Fat 27%, Protein 13% - Weight - 103kg Friday 8/4: Goal 1930 - Food 1714cal + Exercise 532 = 748cal remaining Carb 69%, Fat 19%, Protein 12% - Weight 102.8kg Sat 9/4: Goal 1930 - Food 2372cal + Exercise 167 = -275cal over Carb 55%, Fat 30%, Protein 15% - Weight 102kg Sun 10/4: Goal 1930 - Food 2452cal + Exercise 626 = 104 cal remaining Carb 45%, Fat 41%, Protein 13% - Weight 101.4kg Mon 11/4: Goal 1930 - Food 2715cal + Exercise 1618 = 833 cal remaining Carb 55%, Fat 32%, Protein 13% - Weight 102.5kg Tues 12/4: Goal 1930 - Food 1522cal + Exercise 1026 = 1434 cal remaining Carb 49%, Fat 36%, Protein 15% - Weight 102.9kg Now it could be that I'm looking at things too mechanically, and if so please say - but assuming the normal deficit for 0.5kg weight loss a week is around 500cals, then my total deficit over the last few days should be (inc extra remaining cals - i tracked these very accurately) - 6001 calorie deficit, roughly equal to 0.75kg of fat. My questions are as follows: 1) As you can see I only weight 100grams less than at the start, however i dropped 1.6kg in a few days and then put it back on - Is that normal? 2) My macros are on average around 55% carbs, 30% fat, 15% protein - any recommendations on moving these, or they sound ok? Most of my carbs are low GI. 3) If you see Tues 12/4, I have a large deficit of 1434, plus the standard 500 for the day, so 1934 calorie deficit - is this too large for 1 day? I wasn't really hungry, but should I be forcing myself to eat and close this gap? i do feel a bit tired as I've been pushing myself in the gym (5x5 squats follwed by a 5mile fast walk, feeling it in my legs today) - I don't want to be too low on calories given my workload, although as Im on just over 30% body fat, I'm hoping this won't be a problem and body can use fat stores! Thanks, any advice/opinions are greatly received and appreciated!
  2. Hi all, Today's workout Squats: 20kg 2x5 37.5kg 5x5 OHP 27.5kg 5x5 Deadlift 60kg 1x5 Good workout, nice and easy still, another one tomorrow!
  3. Evening all. Decided to skip yesterdays work out, as after not squatting for a while legs were sore, so i didn't do back to back workouts and had a days rest as the program requires. Today's workout 01/12/2015: Squats: 20kg 2x5 35kg 5x5 Bench: 20kg 2x5 27.5kg 5x5 Barbell Rows: 5x5 37.5kg No troubles, straight forward again, and a bit of light bag workout to go along with it. Another one tomorrow if i feel ok, else will be Thursday. Have a good night!
  4. Hi all, Delayed workout this time, was down with flu and then travelling for work for a few weeks. Although I used hotel gyms, no power rack so couldn't continue 5x5 Anyways... Squats: 20kg 2x5 32.5kg 5x5 OHP 25kg 5x5 Deadlift 60kg 1x5 Good to be back squatting, was all easy enough so no complaints. Did a bit of light bag work after to work up a little sweat. Next workout tomorrow, have a good Sunday! Skeering - glad things going well for you pal, you will be serving as my inspiration!
  5. Today's workout 03/11/2015: Squats: 20kg 2x5 30kg 5x5 Bench: 25kg 5x5 Barbell Rows: 5x5 35kg Another straight forward workout, all went well. Really enjoying the squats, want to get on the big plates, but of course being sensible and not letting my ego lead me to another injury! Looking forward to tomorrow's workout!
  6. Thanks Kathy. Todays workout: Squats: 20kg 2x5 27.5kg 5x5 OHP 22.5kg 5x5 Deadlift 60kg 1x5 Felt really good today so had another workout, but kept it to just the compounds - where possible i think I will push myself to have daily workouts, in particular for squats. Been reading a lot of info lately saying squatting daily can be extremely beneficial, so will give it a go - obvs very low weight at the moment so will keep it going, and will review at heavier weights if I begin to struggle. Nothing other to report, just a good quick workout. Cheers!
  7. Hi, Hope all are well. In the interest of honesty, I am not a 'fully fledged' vegan yet - however I am in the process and hope to get there soon. I have been a veggie since birth, however recently having become fully aware of certain things I am transitioning over to fully plant based, and hope to get there soon. I currently am 27, 5'7" weighing 104kg - so very overweight. I've been told my cholesterol is dangerously high (another reason to go vegan), so need to make some changes. I used to love lifting and playing sport, specifically football (soccer) but a few knee injuries and 2 operations later it caused me some issues. I went from a stable 85kg to the 105kg mark that i'm around now in a little over 2 years. Bu hey-ho, past is the past, and after getting past my knee troubles, i've started lifting again (slowly). I'm following a beginners program right now (Stronglifts 5x5), just to build up strength and will see how i develop before moving over to other programs. I just had my 3rd workout in the program today, so will start my log from this: Todays workout 03/11/2015: Squats : 20kg 2x5 25kg 5x5 Bench: 22.5kg 5x5 Barbell Rows: 5x5 32.5kg Extra exercises: Lat pull downs 20kg 3x12 Tricep pushdows: 12.5kg 3x12 Bicep cable curls 10kg 2x12 10kg 1x9 Heavy bag cardio to finish off. 1 minute punch, 30 second rest x 6 = 9 minutes Good workout today, worked up a good sweat. Still no real challenge with the compound work, struggle a bit with the bicep curls at the end. got the heavy bag set up so a nice little burst of cardio at the end. Enjoyable workout overall! I would greatly appreciate if someone can aid and perhaps direct me to some vegan nutrition plans, thanks!
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