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#131
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![]() Quote:
I'm definitely looking forward to reducing commute. All that sitting and driving is just not good for posture and mental health as well. Between that and grad school I simply didn't have the energy to workout afterwards though still found a way to diet and lose fat anyhow. I'm at a good base now. Ready to go! Update on the intermittent fasting: Still following for the most part. Its very easy to follow Monday-Friday and just stick to 6pm-10pm. On weekends, I let it go but will try to do so for the weekends as well. Thanksgiving was awesome. Probably had 200+ protein easy. Pull-ups I'm progressing on. Need to up push-ups again; been lazy with them. No noticeable fat gains; still sticking with just checking my weight every 2 weeks for the time being. Last edited by davidjr74 : 11-27-2017 at 11:52 AM. |
#132
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![]() Holidays have done there duty for me and I've put on a few pounds. Time to hunker down a little bit the next few weeks to get through Christmas/New Years time frame. Weighed in at 177 pounds this morning (I'm sure a lot of this is just food weight)
Setting some parameters for the coming weeks: Protein Intake - 177lbs * 85% (assuming 15% bf) = 150 grams of protein Carbohydrates - Range between 50-100 grams since I function well in Ketosis. Also want minimum 50 to prevent nitrogen loss that I read about in one of Lyle's articles. This combined with the adequate protein intake should ensure I have no muscle loss. Fat - Makes up the rest of calories Going to focus on Eating schedule between 2pm - 10pm Veggies/Proteins first I also found out recently I have been cooking vegetables wrong all this time and no wonder they taste like crap (I generally boil and over cook). The proper way to do it from these videos I have watched is to steam them or if you're going to boil to do carrots first (since they're tougher) and than green veggies. I use to boil about 10-12 minutes but that is wholly unnecessary. Best way is to boil with salt, carrots for 3 minutes, most other veggies you toss in and they will cook fairly quickly. When water begins to boil again, you can turn off and be done. Last edited by davidjr74 : 12-04-2017 at 09:23 AM. |
#133
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![]() I'm happy for your newfound veggie knowledge! I love veggies steamed or oven-roasted.
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My log: All I Want For Christmas is RFL By The Book |
#134
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Yesterdays Foods: Bowl of Brocolli/Onion/Bell Pepper, Apple, Tangerine, maybe too many grapes, some popcorn, sardines on crackers, and some pork ribs. |
#135
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![]() I still remember the first time I cooked broccoli correctly! I bought some at the farmers' market and I didn't have a pot big enough to boil, so I steamed it. I ate a bite and was like, "Oh, THIS is why people like vegetables!"
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My log: All I Want For Christmas is RFL By The Book |
#136
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![]() December 9, AM: 174.6lbs
Keeping my eye on the scale. My upper limit is 175lbs. Will check next Saturday morning. |
#137
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![]() Weighed exactly 175lbs this morning which is my upper limit. Decided to go on a cut for a few weeks. Nothing drastic. Just maintenance minus 500 which is about 1800 calories a day for me. Will get below 170lbs again (maybe at 168-169) and than go from there.
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#138
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![]() First day of work this morning. Getting back into routine. Even getting a standardized diet going:
Breakfast - 3 eggs cooked in olive oil with salt, hot sauce, and veggie (sometimes onion or green pepper). - Black coffee with 1/4 cup or so of milk - Supplements: Fish Oil (3 capsules), 4000 Vitamin D3 Lunch - Peanut butter sandwich on wheat bread with flax seeds - Apple and/or Banana Snack (if any) - A fruit -Nuts Dinner - 8-12 oz meat source (chicken breast, salmon, pork chops (rarely)) - Cooked greens in garlic & olive oil - Green Smoothie (kale, spinach, carrots, banana, berries. Work in progress but I'm aiming for high fat, moderate protein, and carbs coming only from fruits & veggies. Tracking weight everyday and running a 7 day average. |
#139
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![]() Been dieting ok for 2 weeks following a flexible approach. The stress of a new job made me go haywire most of January. Today Im glad to report 178. Down from 183! Which is shocking because I was racing towarda pre-rfl which I vowed not to do.
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#140
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![]() 1800 calories is pretty easy to stick to. I'm planning a refeed on Sunday with higher carbs, moderate fat, rest protein at my maintenance calories; bodyweight x 15.
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