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  #41  
Unread 10-20-2016, 04:05 AM
infiniteopacity infiniteopacity is offline
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Join Date: Jun 2015
Posts: 57
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Quote:
Originally Posted by semipartial View Post
Since your brain size should be the same as anyone's, 100g seems fine.

Exercise is free, but you pay money for the infrastructure. Renting a building is not free. Equipment is not free. The staff is not free. I still think you will benefit more when you incorporate some decent weight training. I'm not sure what the gym prices are in your country though.
You're right. I know how right you are about weight training. I am coming to terms with the need to step inside a gym to do this. I will join the local gym for a 2 week trial.

Do you have any suggestions regarding starting a full body training regimen to do 3x/week?
Will any routine I find on google do? I am thinking perhaps I should also engage with a personal trainer to start with. Ugh... here starts the analysis paralysis.

Thanks so much though for your input.
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  #42  
Unread 10-20-2016, 04:28 AM
semipartial semipartial is offline
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A trial period sounds okay, especially to lower the bar (no pun) mentally.

Don't worry too much about the routine, doing something is always better than nothing, especially as a beginner. There's an excellent article on the main site. It has 4 parts, but the last part is probably most useful for your case: click here.

As you can see, a lot of different routines work.

My personal preference would be to create 2 routines (routine A and B) based on the following exercise selection:
- A compound leg movement (e.g. squat)
- A compound push movement (e.g. bench press)
- A compound pull movement (e.g. rows)
- Add some smaller exercises for side delts (e.g. lateral raises) arms and abs.

Then, each time you go to the gym, you alternate routine A and B. Here's a complete example:

Routine A
- Squat 3x8-12
- Leg curl 3x8-12
- Incline barbell bench press 3x8-12
- Barbell row 3x8-12
- EZ-bar skull crushers 2x8-12
- EZ-bar preacher curl 2x8-12
- Crunch 2x8-12

Routine B
- Deadlift 3x8-12
- Leg press 3x8-12
- Barbell bench press 3x8-12
- Barbell row 3x8-12
- Seated Overhead press 2x8-12
- EZ-bar upright row 2x8-12
- Weighted twist 2x8-12
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  #43  
Unread 10-21-2016, 04:07 AM
infiniteopacity infiniteopacity is offline
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Join Date: Jun 2015
Posts: 57
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21 October, 2016

46.4kg

Food
  1. -
  2. -
  3. 140g chicken breast + 2tsp olive oil + 451g sweet potato + veggies
Multi + Vitamin D + Calcium + 1900mg EPA / 927mg DHA

796 calories / 103g CHO / 53g Protein / 19g Fat
Activity
4km walk
Stress
Well that was odd. I woke up at 3am and couldn't fall asleep again until 6am then woke up at 8am.

I am really quite concerned about going to the gym trying to do something not knowing what I am doing and look/feel like an idiot. On trials no trainers assist you or help you with form or technique. I just feel overwhelmed to a degree. I guess this is normal.
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  #44  
Unread 10-25-2016, 04:15 AM
infiniteopacity infiniteopacity is offline
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25 October, 2016

46.0kg

Food
Multi + Vitamin D + Calcium + 1900mg EPA / 927mg DHA

778 calories / 101g CHO / 38g Protein / 23g Fat
Activity
3km run - fastest average pace!
Stress
I can't seem to get under 46.0kg at the moment. I did go out for dinner last Saturday night (fasted during the day) and was disinhibited again so I have probably set myself back.
I don't eat more than 800 calories a day and try to keep CHO at 100g, protein at 53g, fat 20g.
Going to go to the gym on Thursday for weight training.
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  #45  
Unread 10-28-2016, 10:42 AM
infiniteopacity infiniteopacity is offline
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Sigh what is it with me and becoming disinhibited 1x/week? Starting to become a pattern. I've been sticking to the plan with 750-800 calories a day and making sure I get at least 50g protein and 100g carbs. It will be one day usually on the weekend where I lose the plot and eat all the sugars and all the fats.
Perhaps I need to start eating more than 800. I had difficulties studying again today, the best way I can describe state of mind is "foggy brain" despite 100g carbs. I don't think dieting and studying are mutually exclusive. Probably just need to have a smaller deficit until exams are over though?
I'll have to fast today in order to overcome this large surplus / binge.
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  #46  
Unread 10-30-2016, 03:49 PM
holly70 holly70 is offline
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Join Date: Mar 2016
Location: Michigan
Posts: 192
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Quote:
Originally Posted by infiniteopacity View Post
Perhaps I need to start eating more than 800.
Well based on your initial post it certainly seem like you could eat more than 800 calories and still reach your goal.

You said that the specialist advised you to lose 2-3 kg before your scan in February.

You have already lost 2kg and are about 101 pounds.

Since you have about 3 months to lose around 2.5 pounds it seems unnecessary to eat so little you feel bad.
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  #47  
Unread 11-01-2016, 04:12 AM
infiniteopacity infiniteopacity is offline
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1 November, 2016

46.0kg

Food
Multi / Vitamin D / Calcium / Magnesium / Zinc
Activity
12 hr day at work gah
Stress
This is so strange I haven't eaten since Sunday night. It is now Tuesday night. I've had my supplements, black coffee and water the last 2 days. I had a crazy surplus over the weekend that I must be reeling back from; I still don't feel hungry.

I've really had manic days at work procedures I haven't done before, things I'm starting to do unassisted. It's terrifying, exciting and exhausting. Been studying but I don't think it's efficiently I am definitely not someone who absorbs as they read. I find writing as I read helps even though it slows me down I seem to be retaining the information better. 28 days to go until exams. There is so much content to go through but I'm just going to plough through it and hope for the best.
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  #48  
Unread 11-01-2016, 04:16 AM
infiniteopacity infiniteopacity is offline
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Quote:
Originally Posted by holly70 View Post
Well based on your initial post it certainly seem like you could eat more than 800 calories and still reach your goal.

You said that the specialist advised you to lose 2-3 kg before your scan in February.

You have already lost 2kg and are about 101 pounds.

Since you have about 3 months to lose around 2.5 pounds it seems unnecessary to eat so little you feel bad.
You're right. I've always been very good at punishing myself in one form or another. I need to approach this from a positive mindset.
I'm upping my calories, protein and maintaining 100g CHO from now on. See how that treats me. I should stop relying on the scale for progress as well because not seeing the number dwindle is really starting to get to me!
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  #49  
Unread 02-17-2017, 02:58 AM
infiniteopacity infiniteopacity is offline
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So much for consistency. I let stress and anxiety of exams get the better of me, turned to food for some strange form of comfort. It only makes things worse.
The good news is exams went really well, letter of commendation for biochemistry, physiology, anatomy and pathology. I learnt so much but I haven't been able to get out of my own head.
Anyway I have an appointment with the liver specialist on 3rd March he won't be happy with me at all, I'm not happy with me.
Have to RFL from now until then yet manage social outings at the same time.
Goals:
1. Lose 5kg
2. Able to run 5km
3. Start doing some resistance training
I'm still not fond of the idea of joining a gym but lack of motivation to do on my own I should either join a gym or have a trainer or both.
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  #50  
Unread 02-20-2017, 04:08 AM
infiniteopacity infiniteopacity is offline
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Join Date: Jun 2015
Posts: 57
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20 February, 2017

48.5kg

Food and supplements

Multivitamin
Vitamin D 3000 IU
Calcium 1200mg
Magnesium 140mg
Zinc 50mg
Fish oil 1900mg EPA / 927mg DHA

Ephedrine and yohimbine I'm not sure I can access here so I won't be taking those up.

Protein - I have used the calculator based on activity:
Inactive 70g
Aerobics 86g
Weight training 97g

Today I had roughly 70g of protein in the form of chicken breast, fat free yoghurt, fat free milk. One small banana. Veggies, jello, water are my friends right now.

Activity
8000 steps

Stress
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