Rash797's training and diet log

**rash797** · 07-02-2012 10:12 PM

If you have the right macros to lose weight, then stick to them! Forget the fast if it's too hard.

I will eventually be fasting though..

**owenwelsh** · 08-02-2012 06:37 AM

Rash. Any chance of a diet sheet from you. I started IF about 6 months ago. Getting back on it after Xmas is difficult. Cheers.

**rash797** · 08-02-2012 08:56 AM

Quote

Originally Posted by owenwelsh

Rash. Any chance of a diet sheet from you. I started IF about 6 months ago. Getting back on it after Xmas is difficult. Cheers.

I'll put up yesterday's and today's a bit later!

**asoe209** · 08-02-2012 09:09 AM

looks like your becoming the need IF man there Rash..... even through you not even If-ing lol. just using the set up on normal eating habits...

good job. going to start posting up my food now as well.

**rash797** · 08-02-2012 10:24 AM

Just to highlight the fact my rest day nutrition is on point for weight loss, my weight dropped again to 87.1Kg. Will be interesting to see what happens tomorrow after the refeed.

**rash797** · 08-02-2012 05:08 PM

Firstly, todays workout: Felt great after a few days of no gym and low calories.

08/02/2012 Deadlift in Workout C - Trying to keep form perfect.
14:21:52 60 x 10
14:23:53 60 x 8 Just
14:26:28 60 x 8 Just I think I sacrificed form to get this last one out, must stop that.

08/02/2012 Leg Curl in Workout C
14:31:22 55 x 9
14:32:15 55 x 6
14:33:46 55 x 6

08/02/2012 Chin ups in Workout C
14:37:14 0 x 2 - Lost one!
14:37:19 Assisted 45 x 7
14:38:38 Assisted 45 x 6
14:40:30 Assisted 45 x 5

08/02/2012 Seated Row in Workout C
14:42:28 45 x 10
14:44:30 45 x 9
14:46:42 45 x 6

08/02/2012 Ez Bar Curl in Workout C
14:52:38 30 x 12 - Nice - glad I can move up in weight on this exercise. Form was perfect here.
14:52:45 32.5 x 7
14:53:58 32.5 x 5
14:55:27 32.5 x 5

Felt exhausted after this workout - the deadlifts destroyed me at the start!

Secondly, todays food:
I have to stress, I am following a 'If It Fits Your Macros' approach right now, until I get used to this way of dieting, then I shall worry about micronutrients and food choice. I have no problems with grains, I know some people on these forums don't handle them well, but I do and they don't hinder my weight loss.

Meal 1:
2 Eggs
50g of flavoured oats with Semi Skimmed milk
Protein bar

Postworkout
4 slices wholemeal bread
1 can Tuna in Brine -drained
Loads of ketchup
Medium sized onion
A tin of Custard (yummy).

Later today:
225g Chicken breast, grilled
1 Large Pita bread
Spinach

This all works out to around 2500 cals, 200 protein, 300 carbs, 55 fats. This is exactly what I'm aiming for. I am absolutely stuffed to the brim right now, but will wait a few hours before dinner. Will be interesting to see what the scales say in the morning!

**asoe209** · 08-02-2012 05:49 PM

nice ez bar lift there... over all good session for you there since you aint been and have been on low cals.

**rash797** · 08-02-2012 05:52 PM

Yeah, a bit annoyed I lost a chin up, but hey ho!

**asoe209** · 08-02-2012 06:31 PM

you will get it back dont worry to much

**rash797** · 09-02-2012 01:24 PM

Rest day today - I'm at work and came really unprepared in terms of food, but I think I can stick to my normal numbers today.

I find it difficult to drop my carbs lower than 100, so I'm going to stick with this untill weight loss has stalled. I forgot to weigh in this morning, will do it tomorrow!