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  #11  
Unread 03-24-2018, 04:37 PM
minameaar minameaar is offline
Junior Member
 
Join Date: May 2012
Posts: 15
Default Day 6 - 106.0kg

Summary
Still managed to lose weight. Will add some more carbs next week. Felt great this morning, muscles were fuller than yesterday. Fasted for most of the day today as was out and about. Didn't feel hungry till around 17.30 and struggled again to get all that chicken breast down in one sitting but got the job done.

No training today but will go for a light jog tomorrow.

Diet
550g Chicken Breast
Nandos Marinade
100g King Prawns
200g Spinach
50g Whey
6xOmega 3s

Quite excited to try out a new fish recipe tomorrow. Depending on outcome, I may post in the recipe thread.

Last edited by minameaar : 03-24-2018 at 04:38 PM. Reason: Title day incorrect
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  #12  
Unread 03-25-2018, 03:06 PM
minameaar minameaar is offline
Junior Member
 
Join Date: May 2012
Posts: 15
Default Day 7 - 105.5kg

One week down! Still feeling motivated. Will take measurements and some pics tmrw morning. Pretty happy with 4kgs in one week. Biceps still sore from Friday which I'm guessing is due to infrequent training. Couple lessons learned:
1) Don't try and cram the protein into one meal, gets dry pretty fast.
2) Get out and about on the weekend. Idle hands is the enemy of this diet.

Today's meals were much more interesting. Mixed things up with some modified Malaysian curries (my favourite).

140g Chicken Breast Slices

300g Chicken Breast
25g Coconut Milk
<1tsp Oil
Various Spices
1tsp Tamarind
3xOmega 3s

50g Whey
280g Cod Fillets (wrapped in banana leaves and baked)
Various Spices
Shrimp Paste (fishy!)
<1tsp Oil
200g Spinach

Haven't had any satiety issues but feel I need to up my intake of veggies next week.
On we go
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  #13  
Unread 03-26-2018, 04:40 PM
minameaar minameaar is offline
Junior Member
 
Join Date: May 2012
Posts: 15
Default Day 8 - 105.1kg

Excited to start another new week. The food has gotten pretty boring now but the results easily keep me going. I really miss fat. Can happily go without carbs but seriously love fat. Looking forward to my cheat meal on Weds.

Took a suprailac measurement to see the composition of weight loss. 16/17 supraillac puts me around 17% which equates to 2.9 kg fat loss for 4.4kg total weight loss. Pretty happy with that. Hope it's linear.

Does 17% look right for the pics?

Diet
250g Chicken Breast
Half head broccoli

250g Chicken Breast
Quarter head broccoli
3xOmega

75g Whey
3xOmega

Training
Went surprisingly well. Felt quite weak during the warm up but only lost one rep during one set of bench. Trainer asked if I gained size. Told him I was 4.4kgs down since he last saw me. Couldn't believe it.

Bench - 130x3, 125x3, 120x4, 115x4
CG Bench - 100x7, 95x4, 90x6
Lat Raises - 12x9, 10x10, 10x9, 10x8
Leg Raises - 10, 9

Early morning LISS pre-work tomorrow.
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File Type: jpg IMG_20180326_233807.jpg (39.0 KB, 3 views)
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  #14  
Unread 03-27-2018, 04:09 PM
minameaar minameaar is offline
Junior Member
 
Join Date: May 2012
Posts: 15
Default Day 9 - 103.9kg!!

No idea what happened here. Was pretty bloated yesterday evening and visited the restroom a few times overnight. Pretty pleased however I'm interested to see if it stays off tomorrow.
Energy levels fine. Brain pretty sharp
Did c.1hr LISS this morning.

Diet consisted of usual:
240g Chicken breast
Head broccoli

50g Whey
Omegas

280g Cod
150g spinach
70g Slim rice - bleurgh. Forget about it

50g Whey
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  #15  
Unread 03-28-2018, 04:29 PM
minameaar minameaar is offline
Junior Member
 
Join Date: May 2012
Posts: 15
Default Day 10 - 104.1kg

Makes more sense. Still happy as equates to 1kg over two days.

Today was my least disciplined on the programme. Was quite busy so missed my workout, had zero veggies, chugged down supplements around 9pm and half of my intake came from whey. I know I'm in full diet mode now though as I went to the pub and didn't feel the urge to drink (which hasn't happened in about 6 years). The combination of becoming a habit and visible progress is a good motivator hence why starting a conventional diet with a few weeks of this probably encourages better adherence. Also a 20% deficit will feel like a doddle relative to this beast.

Saving cheat meal for Easter lunch. Refeed tomorrow though. Nandos with a couple servings of spicy rice is in order.
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  #16  
Unread 04-05-2018, 05:25 PM
minameaar minameaar is offline
Junior Member
 
Join Date: May 2012
Posts: 15
Default Day 18 - 102.3kg

Apologies for the delay in posting. Been a bit busy over the holiday period. Pretty pleased with my weight loss and RFL continues to work well.
I've gotten stronger on my lower body while lost a couple reps on the bench. Food does feel pretty dry and bland. This diet has confirmed that I would definitely choose fat over carbs in a forced situation.

Weight milestone today, so treated myself to some nandos and some beers. Genuinely not stressed about the beers. Live opposite a 24hr McD's and walked right by.

Nutrition was:

Two chicken breast quarters
Two spicy rice
One chicken breast in a pitta

6x pints ale + 1 stein lager (tolerance definitely reduced but jot catastrophic)

Probably gonna have a protein shake and some vitamins.

00.30am now but cardio planned for tmrw morning then some weights in the afternoon.

Cheers Lyle and cheers to this forum as some of you guys struggles/questions have really helped my mindset.
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