T Nation

My Fat Loss Log


#1
I decided I am going to start posting my food log on T-Nation. I feel it will help give me extra motivation. Feel free to critique my eating and give advice.

My current stats

Height: 6 feet tall
Weight: 211 lbs
Bodyfat: 25% according to a Tanita body fat scale.

At this time I feel 15% body fat is a good goal.

I lift every second day and on off days I do cardio. My cardio for fat loss is a normal pace walk for one hour before breakfast.
I am trying not to mix carbs and fat togeather.


#2

Date Aug20
Food / Serving Calories
Oatmeal 2/3 Cup 240
Round Steak 40 oz 280
Nectarine 70
1 Cup 1% Milk 110
3oz Sliced Chicken lunch meat 80
2 slices whole grain bread 240

1 Cup Mixed Veggies 120
3oz Pork Chop 200

3 oz Sliced Ham 150
½ Cup Trail Mix 350
1 Cup Mixed Veggies 120

½ Cup 2% Cottage Cheese 110

6 Fish Oil Pills Throughout the day 54

TOTALS 2124


#3

Date Aug21
Food / Serving Calories
Oatmeal 2/3 Cup 240
Round Steak 4 oz 280
Nectarine 70
1 Cup 1% Milk 110
After workout drink 190
3oz Pork Chop 200
2 Red Potates 250

3oz Sliced Chicken lunch meat 80

1 Cup Mixed Veggies 120
3oz Pork Chop 200

3 oz Sliced Ham 150
½ Cup Trail Mix 350
½ Cup 2% Cottage Cheese 110
½ Cup 2% Cottage Cheese 110
6 Fish Oil Pills Throughout the day 54

TOTALS 2514
Cardio -270


#4

08/22/07
Food / Serving Calories
1 Cup 1% Milk 110
1 Medium Banana 105
1 Whole wheat bread 120
Jam 50
1 Cup 2% Cottage Cheese 220
McDonalds Double Cheese Burger 430
3oz Pork Chop 200
1 Cup Mixed Veggies 120

4 oz Chicken Breast 120
Broccoli Approx 1 Cup chopped 30

3 oz Sliced Ham 150
½ Cup Trail Mix 350

½ Cup 2% Cottage Cheese 110
1 Egg 70

6 Fish Oil Pills Throughout the day 54

TOTALS 2239
Cardio 1 Hour Approx -300


#5

08/23/07
Food / Serving Calories
2 slices small bread 120
Round Steak 4 oz 280
Nectarine 70
1 Cup 1% Milk 110
After workout drink 190
Jam Aprprox 75
2 Small Red Potatoes 250
4 oz Chicken Breast 120
Broccoli Approx 1 Cup chopped 30

4 oz Chicken Breast 120
1 Cup Mixed Veggies 120

3oz Sliced Chicken lunch meat 80
2 slices whole grain bread 240

Less than ½ Cup Trail Mix Aprox 250
Some bites of McDonalads Aprox 150
½ Cup 2% Cottage Cheese 110
6 Fish Oil Pills Throughout the day 54

2369

Cardio 10 min warmup on eliptical -100


#6

08/24/07
Food / Serving Calories
2 slices small bread 120
Jam Approx 50
1 ½ Cups milk 170
1 Scoop Protein Powder 100
1 Small Banana 90
¼ Cottage Cheese 60

1 Slice Organic Bread 90
Jam Approx 50
2 Cups Cottage Cheese 440
3 Sticks O Celery 0

6 Oz Chicken 180
2 TBS Ceaser Dressing 180
Salad 0
½ Small Oreo blizzard 300
1 Cup 2% Cottage Cheese 220
½ Cup Trail Mix 350

6 Fish Oil Pills Throughout the day 54

2454

1 Hour Cardio Before Breakfast Approx -300


#7

08/25/07
Food / Serving Calories
1 Slice Organic Bread 90
Jam Approx 50
1 Scoop Protein Powder 100
1 Cup 1% Milk 110
Nectarine 70

After workout drink 200
2 slices organic bread 180
3oz Sliced Chicken lunch meat 80

2 slices organic bread 180
3oz Sliced Chicken lunch meat 80
3 oz Sliced Ham 150
1 Cup Mixed Veggies 120
Round Steak 4 oz 280
2 Cups 2% Cottage Cheese 440

½ Cup Trail Mix 350

6 Fish Oil Pills Throughout the day 54

10 min Cardio 2534
Aprrox 100


#8

08/27/07
Cheat day, ate approximately 4000 kcals
Pretty much ate like usual but for lunch I had a Big Mac and at night I went out to a restaurant.


#9

Good luck mate.

I am in the same situation as you with trying to reach 15%BF.

6', 123kgs (270lbs)23%BF.

I have my weigh in tomorrow morning, crossing fingers.

When you do cardio, try and keep you heart rate between 135-145BPM for 35-45 minutes, it's the best for fat loss. It's basically a quick walk. Heart rate monitors can help, you can set them to when you fall out of the zones you want they beep at you.

GOOD LUCK - the battle of the bugle never ends!


#10

08/28/07
Food / Serving Calories
Oatmeal 2/3 Cup 240
Round Steak 4 oz 280
1 Cup 1% Milk 110
½ Cup Blueberries 42
After workout drink 200

Left overs from restaurant 500
Sweet Potato 250
3oz Chick breast 90
Organic Salad mix 0
2 TBS Asian dressing 120

1 Cup 1% Milk 110
1 Scoop Protein Powder 120

1 Cup 2% Cottage Cheese 220
¼ Cup Trail Mix 175

4 Grams Fish Oil 36

Total KCals    2493

#11

Thanks for the good wishes.
My birthday just pasted and it so happened that my dad bought me a watch that takes your heart rate. Damn accurate too. Doesn't actually continuously monitor the heart rate though, so I just check it every 5 minutes or so.


#12

08/29/07
Food / Serving Calories
Jam Approx 50
1 Scoop Protein Powder 120
2 Cup 1% Milk 220
2 slices organic bread 180
1 Cup 2% Cottage Cheese 220

2 slices organic bread 180
4oz Sliced Chicken lunch meat 104

1 Cup Mixed Veggies 120
6 Oz Chicken Breast 180

3 oz Sliced Ham 150

1 Cup 2% Cottage Cheese 220
Cheddar Cheese Approx 200

½ Cup Mixed Nuts 350
6 Fish Oil Pills Throughout the day 54

Total Kcals 2348

I definitely didn't eat enough today. I must admit I didn't quite plan my meals properly for the day.


#13

Aug 30/07
Food / Serving Calories
Jam Approx 75
1 Scoop Protein Powder 120
2 Cup 1% Milk 220
2 slices whole grain bread 240

2 slices organic bread 180
4oz Sliced Chicken lunch meat 104

1 Cup Mixed Veggies 120
6 Oz Chicken Breast 180

3 oz Sliced Ham 150
1 Cup 2% Cottage Cheese 220
1 Slice Havarti Approx 75
Cheddar Cheese approx 200
½ Cup Mixed Nuts 350
6 Fish Oil Pills Throughout the day 54
1 Scoop Protein Powder 120
1 Cup 1% Milk 110
1 TBS Natural Peanut Butter 100

Total Kcal      2618

Cardio 34 minutes running / walking at night Approx -300


#14

Mate not sure if i sent this to you have a look at this cook book - I found it on another forum site.

http://www.megaupload.com/?d=73NTV7SB

It just worked as of may 1. Try this...

click on the link

it will take you to the mega upload website.

on the uppper right hand of the page were it says mega upload with the orange arrow enter in the three letters that are there (they change the ones I entered were HWK) THEY ARE CASE SENSITIVE so make sure you enter the three letters exactly

the page will change if you see an advertisement pop up just click skip this ad on the right hand corner of the page

you will see a message that says download will start in 1 minute. just wait and it will start to down load.

the book is awsome great recepies geared toward fitness mineded folks. It was written by John Berardi who is a great nutritionist.

I payed 40 bucks for it but for my 'bolex bros I will hook you guys up

BTW the senior members might want to have a look at it too. there are some really good recepies in there....


#15

Dan Erickson, good luck bud, I'm at the 25% as well, but I weight 200, its even harder for me.

Aust, that link isn't working.


#16

My advice:

(Keep in mind I am a FFB, who went from 217 all the way to 140, and now am a respectable 165 with decent muscle)

I skimmed over your log, and there were a couple of things apparent to me.

First and foremost, your meals seem to lack structure. It just seems as though there is intermittent, uncontrolled snacking - and odds are, you are underestimating and leaving out some of the calories from this snacking.

Rather than the snacking, you need to plan out 6 solid meals - or 4 or 5, whatever works for you, and stick to them. Add more veggies, perhaps, to get rid of that hunger. And veggies don't mean potatoes.. add green veggies only.

I recommend only eating carbs after you workout. At that point, they are fine. But you must remember that, for most people, carbs intake should be relative to muscle tissue and activity. In other words, if you don't have a lot of muscle and haven't used it lately, you should stay the hell away from carbs. This is just what I've learned from my own body.

And one more bit of advice. I noticed that you marked down in your journal that you had a cheat day. That's fine, it happens to everyone.

However, at other points in the journal, you have things like "small oreo blizzard" and "few bites of McDonalds" and my question to you is how do you justify those not being cheats? Cuz if you are making any serious effort to lose the weight, you have to hold yourself accountable when you eat shit. And there's no way that Dairy Queen and McDonalds are not shit.

Good luck.


#17

08/31/07
Food / Serving Calories
Jam Approx 100
1 Scoop Protein Powder 120
2 Cup 1% Milk 220
2 slices whole grain bread 240

3oz Sliced Chicken lunch meat 80
Whole Wheat Bagel Approx 250
1 Cup 1% Milk 110
2 slices organic bread 180
4oz Sliced Chicken lunch meat 104
Round Steak 4 oz 280
1 Cup Mixed Veggies 120
3 oz Sliced Ham 150

2 Buds 290
2 Glasses of red wine 180
Dinner at a restaurant approx 800

Total Kcal 3224

Cardio -200


#18

AustRugbyPlayer,
Wow, good find. Thanks for hooking me up.


#19

Ksommer,
Thanks for you advice and input, it is much appreciated. When I read what you had to say about making myself accountable I must say it made me kind of angry. Your right though, it is all about making good decisions.
Anyways, let me tell you where I am coming from, to help you and everybody understand me.
All my life I never really took care of myself. Don't get me wrong, I got exercise when I was a kid and did normal stuff, I wasn't a Nintendo kid. But I never ate good food. When I got older I started drinking and smoking weed.
When I was at my worst I was drinking to get drunk about 3 times a week and I would usually smoke weed 5 times a day or more. I lived off of shit food all the time, and ate cookies, donuts and all the worst day in and day out.
Now I quit smoking weed and haven't touched a drug in over 3 months, and I only drink once a week to once every 2 weeks.
So.. I know having a bit of McDonald's one day and half a blizzard another day and doing shit like that is no good. But before I would have eaten an entire large blizzard to myself, instead of eating half a small one and throwing the rest out like I did the other day. Everyday I fight and I have realized how hard it is to change your life.

It has taken me over a year of fighting just to get this good. But hey.. its better than before. Every now and then I need a few drinks, but once a week is better then before when I needed SEVERAL drinks once every second day. :slight_smile:
Thanks again for your input, I hope this helps you understand.
P.S I know its not an excuse and I will not allow myself to use it as one.


#20

Yeah, you're definitely on the right path. I used to eat pizza and chicken fingers and french fries drenched in ketchup, daily.

But let me tell ya man, the habit formation is key. Once you stop having any McDonalds for a month or more, you seriously won't want it. Eventually you'll get there.