Decimation Food Log

Training Logs
41

TUESDAY - MEAL 1 Weetabix with milk 200
MEAL 2 quorn chicken curry with air large fried pommes frites. 600
A plate of meditteran vegetables will have to wait until later.
MEAL 3 - small quorn curry plate of mediterrean vegetable and more pommes frites.
400
air fried)
MEAL 4 - hot chololate options 40 calories.
MEAL 5 - 4 white pieces of bread 2 cheese sandwiches and 2 toast.
2 rhubarb gins with lemonade.

Not too bad a day overall. Will have to up calories slightly. I am ill though and I am not doing anything so I figure I should eat less.

42

Weighed myself dry in the morning close to 18 stone. I think the calories have come down too much, so I may eat a bit more today.

MEAL 1 Weetabix with milk 300
MEAL "2 pieces of toast 500-600
a cheese sandwich
(working at cutting this out)
MEAL 3 a protein shake with blackberries , plums creatine , glutamine 300
MEAL 4 plate of mediterrean vegetable and quorn chicken pieces 400

Bike 15 mins and some calesthnetics got me out of breath .

MEAL 5 1 piece of bread and 3 eggs and a little milk, Cooked in a cup in the microwave
MEAL 6 milk coffee
Horse stall mats arrived.

43

This meal makes me cringe. So many calories for so little nutritional value. Cheese sandwiches are for children who are too picky to eat actual food. I mean, donā€™t get me wrong, Iā€™d devour a good grilled cheese sandwich if it was put in front of me but this canā€™t be one of your staple foods when youā€™re severely overweight.

44

Thanks I am hearing you. The diet in the main is working though . I am down to 18 a half stone. So I have lost 3-5 pounds . I was 18 stone dry in the morning. But I felt the calories were too low.

45

THURSDAY DIET
MEAL 1 - Weetabix with milk and protein shake with milk , creatine , glutamine.
MEAL 2 - mashed potato and a cheese sandwich
MEAL 3 1/2 cup of rice , mediterrean vegetables and tinned sardines mix.
MEAL 4 2 fried eggs and 2 pieces of toat.
Workout squat - 60 x 5, 60 x 10 70 x 10 FRONTS SQUAT 70x 3 , 80 x 3 90 x 3 100 x 3 120 x1 127.5kg x 1
rounded slighty on last one.

46

2 Weetabix with milk 300
cheese sandwich 400
protein shake 200
2 egg sandwich 400
3 beef sandwiches 500
plate of vegetables 300
One rhubarb gin 100

47

Alright heres my take on thisā€¦

The positives: You are trying! You are consciously logging your food and being honest with us, thatā€™s a good start!

The negatives: Your diet is just as shit as it was in the first post. youre not improving, your just eating LESS of the same shitty foods! all your going to accomplish eating less of the same food is losing 5lb and ruining your metabolism!!

Lets try this: 30g protein per meal. Limit 80-100g fats a day. The rest in carbs.

-No sugar, absolute limit is 10g per day from things that contain like 1-3g in a serving.
-No bread, no exceptions.

IF you want real success, we can take it a step further! Lets do a proper diet!!
So your about 250lb (cringe), so lets start with say 2730 calories! 250g protein (1000 calories) 70g fat (630calories), 275g carbs (1100 calories)!

So your new diet is
250g protein//275g carbs//70g fat

I PROMISE that if you hit those exact macros (or very close too them), and follow these FIVE simple rules, you WILL lose LOTS of weight and maintain some muscle!! Letā€™s call thisā€¦

SHREDDED BABYā€™s FIVE SIMPLE RULES TO NOT BEING FAT

  1. hit 2730 calories in 250g protein, 275g carbs, 70g fat
  2. LIMIT 10g/day sugars
  3. NO bread, milk, or desserts of ANY kind
  4. Eat the MAJORITY of your carbs in the meals directly before and after workout.
  5. Try and keep the food clean for gods sakes.

IF you hit your macros eating all the foods I list below ONLY or MAINLY, you will have great results!

Protein: protein powder, tofu, chickpeas, eggs, cheese, EGG WHITES ( you can buy cartons of pasteurized egg whites and drink raw as a shake, or cook and eat), FISH, beans

Carbs: Brown rice, Steel cut oats (oatmeal), quinoa, beans, chickpeas

Fats: Cheese, eggs, olive oil, fish oil, avocado, avocado oils

IF you use those foods and hit the macros I laid out, your guaranteed success.

48

IF You actually put in an effort and follow my advice, I Will continue to help you as you lose weight, and I Will actively discuss improvements and cutting strategy with you EVERY DAY. I am not a certified trainer, but I know what Iā€™m doing and I have a pretty decent physique!

I will help you with a workout plan and a cardio plan if youd like too!

To start out I Suggest a 30min walk first thing in the morning before eating OR 20-30 min of maximum incline high speed walking post workout! Your choice! You will eventually do both, but we donā€™t play all our cards at once, so start with one or the other!

49

Thanks for the kind words. Iā€™d certainly consider following your approach and would value your insight and encouragement.

I have my workout plan it will be Olympic Weightlifting based. I can certainly add cardio .
I have just bought some new equipment , so I will there be lots of squats and high pulls , probably presses and benches too. I have a powerrack and plates in my back garden. I am building a platform soon.

50

SATURDAY
MEAL 1 - 2 eggs and vegetable. 140+ 200= 340
a medium size egg contains 70 calories ā€”
Will have this for breakfast instead of Weetabix.
going to do some walking today.

Meal 2
Protein shake 150

Abandoned front s
Quads as shoulders sore to touch from last front squats

Meal 3 plate of veggies 200
Health drink turmeric milk , black pepper. 100

will eat a lot more calories today around 2500

30 mins walking

Meal 4 Quorn vegetable mix , half can of sweetcorn and 1/2 cup of rice.
242 cal for a cup of rice. This meal is about 400 cal

Meal 5 apple rhubarb cinnamom and custard 500 caps . 200 from custard

Meal 6 cornflakes no sugar just about made calories today

Meal 7- salmon baked.

51

SUNDAY
MEAL 1 2 eggs omelette with baked beans 250
MEAL 2 3 slices of cheese pizza. (this was bought for me)
750
meal 3 1 peach 100

30 mins walking.

MEAL 4 - 2 cups of rice ( 1 uncooked) with beans and sweetcorn) 750
MEAL 5 - handful of almond nuts (circa 160 calories)
MEAL 6 - protein shake, with creatine and glutamine
ZMA with water

52

MON
MEAL 1 - peanut cookie mix 0 3 or 4 slices
MEAL 2 mashed potato and peas

WORKOUT 21/08/2017 15.,30 -16.00

60 x 3 . 110 x 3 (very solid(120 x 1 130 x1 135kg FAIL. took it a bit uneven and it got infront of me a bit.
Mea

Used straps wrapped around bar and pulled up on them.

Meal 3 cashew nuts one handful
Diet ginger beer

MEAL 4- protein shake with creatine and glutamine.

MEAL 5 cup of rice cooked with vegetarian mincemeat and vegetable mix

WALKING 1 hour in total

MEAL 6 2 eggs and 1 tin of baked bean 400cals in the bean 140in eggs
4 little cheese sandwichs

53

MEAL 1 2 Weetabix with mik
WORKOUT Power Snatch 40kg x3 2 sets
DEADLIFT 80kg x 3
130kg x 3
170 x 1
220kg x 1 (fairly hard not good form rounded half way up )
(running a fever though so not too bad considering).

Bench 60kg x 10 90kg x 5 gave up.

Meal 3 tuna and beamed potato
MEAL 4 - handful of chick peas
1 piece of currant bread

MEAL 5 - 3 fajitas with quorn chickenpieves, peppers and onions.
Meal6 protein shake creative and glutamine

54

WEDNESDAY
MEAL 1 bowl of oatmeal 1 piece of toast 101 cals without milk toast about 80cals
Walked for 45 mins. slowly
2 bowls of vegetable soup 2 pieces of bread.200 cals + soup 400
MEAL 3 - couscous vegetable mix. 300 cals
1 diet old Jamaica diet ginger beer
MEAL 4 - bowl of oatmeal with a punnet of blueberries 100+68
MEAL 5 - 2 handfuls of cashew nuts 360 calories

about 1500 cals ( not done a lot to today but I am struggling to get the calories in with these health foods).

2 handfuls of chickpeas 136 calories.
1 protein shake with creatine and glutamine
2 glasses of Prosecco 160 calories

55

Thursday
MEAL 1 BREAKFST cup of coffee , oatmeal and handful of cashew nuts.
30 min walk before squats
WORKOUT front squats 60 x 3 80 x 3 90 x 3 115 x 1 115 x 2 115 x1 (aimed for three a bit disappointed).

MEAL 2 - Moroccan inspired rice mixed with vegetables ( very nice and 2 slices of bread and cheese.)
will try to cut out the bread with cheese.
(hungry after the squats)
1 cup of coffee

MEAL 3 large bowl of cous cous vegetable mix
MEAL 4- small amount of air fired chips/pommes frites and baked beans and fajita mix and quorn chicken.
MEAL 5 - chickpeas, almonds (handful )
MEAL 6 - protein shake.

56

SATURDAY
MEAL 1 breakfast oatmeal quick oats an blueberries 200
meal 2 2 handfuls of brazil nuts 300
1 milk coffee 100
meal 3 2 cheese sandwichs 400 +at LEAST 100 so arund 1000
meal 4 lentil curry and vegetable mix with rice , with some naan bread.
at least 600

only 1600 calories will need another meal .

WORKOUT
Bench 60 x10
90 x 8
70 x10
Muscle snatch 50 kg x 3
Walked 30 mins
Having a bench built for my powerrack , so that get some more volume in. Will have to save for a good OL bar .

57

Saturday yesterday was Friday

Breakfast 2 hash browns 1 egg 2 bits of toast.

WORKOUT FRONT SQUATS - 60 x3, 70 x 3 , 80 x 3 90 x 3 115kg x3 PB (loaded bar unevenly).
MEAL 2 2 handfuls of brazil nuts

Walk 30 mins

MEAL 3 - leftover lentil curry by itself and a large bowl of vegetables.

second workout - muscle snatch bar, 30 , 40 , 50 Power snatch 60 x 3 65 x 1 70 x1 ( hopefully these will come back up soon)
Snatch grip High pulls 70 x 3 80 x 3 97.5 x 3 110 kg x 3 120 x 3 9to chest/sternum )130 kg x 3 but missed height .
Deadlift 160kg x1
built up a sweat got bitten by midgies.

MEAL 4 - large plate of vegatables, omelette and chips (air fried) and beans

MEAL 5 - protein shake with creatine and glutamine.

58

BREAKFAST MEAL 1- Buckwheat and blueberries and a cup of coffee
(cooked in microwave in water for 5 mins it is really nice )
100 cals
MEAL 2 - 3 egg omelette 2 pieces of bread.
500-600
MEAL 3 French bread and cheese 1 small piece.
went shopping bought more rice, brown rice ,polenta , bulgar wheat
400
MEAL4 - large plate of vegetable with tuna and some light mayonnaise
300-400
MEAL 5 - 2 glasses of red wine 125 cals per glass (250cals)

MEAL 6 two cheese sandwichs
protein shake with milk creatine and glutamine

59

MONDAY MEAL 1 BREAKFAST - buckwheat water and blueberries and a bannana
cup of tea
MEAL 2 tuna and some vegetable and air fried chips.

cup of tea

MEAL 3 3 weetabixes with milk (not good I know)

MEAL 4 3 handfuls of walnuts

30 mins walking

60

TUESDAY -
Banana morrocan rice veg
etable mix

WORKOUT AM Muscle snatch bar warm up - 30kg 2 sets of 3
40kg 2 sets of 3
50kg 2 sets of 3
60kg double no straps
65kg double straps
hardly any knurling on bar. But spins very well . Not as good as the IWF bar but still very good.
Restored bar , Havenā€™t taken it apart but used rust remover and lubricant .

MEAL 2- 2 pieces of cheese and toast with white bread not a lot of cheese

MEAL 3 - pilau rice and tuna and mayonnaise . Cooked plate of vegetables will eat later.

WORKOUT PM - FRONT SQUAT With straps - bar x3
60kg x 3
70kg x3
80kg x 3
90kg x 3
100kg x 4 PB for now could have got 5
brought straps in closer worked a lot better more solid and stable
135kg fail at bottom thought I would make but came forward.

MEAL 4 ---- fish dinner with vegetables.

MEAL 5 - proten shake with milk and creatine and glutamine

walked 30 mins