Bms Diet and Cutting Log

Pyroclasm wrote: Looks right to me bud.

Which then is better to measure BF%?

3, 6 or 9 points. Logic tells me the more the better especially for someone like with a fkd up body composition/fat distribution.

Your logic is correct. I don't know of a 9 site test though. The 7 site measurement is good if done properly by someone who knows what they're doing. 3 points is a waste of time.

Muscleaddict wrote: Your logic is correct. I don't know of a 9 site test though. The 7 site measurement is good if done properly by someone who knows what they're doing. 3 points is a waste of time.

www.fitness-share.com/body_fat_9_folds_parillo_male.php

The swing between my 7 and 3 fold test (regular PT wasn't available as I always do 7) was 5%. My legs and arms are very lean while like most guys I carry my fat around my navel and lower back.
To me the more amount of data values the better the result.

Progress update

Weight: 92.3
Bf%: 17.4





Feeling good, staying strong and focused.

Well done !! awesome progress sofar. Keep at it. going like this soon you will be lean and shredded !

U coming on nicely ..what happened to the tan ?

mike123 wrote: U coming on nicely ..what happened to the tan ?

No tan yet LOL

You are doing excellent! Keep pushing hard!

Hi guys

Current weight: 90.1 kg's

excited with my progress, getting there each day. its only been 8 weeks from 98kg - 90kg .

Hi guys

I've hit a plateau for some time. Guys please help me.

I changed my workout times to morning before work. Exercise 4-5x per week

Current Stats: 90-91kg, 176cm, bf:last check was 17%, age: 26

Exercise ON EMPTY STOMACH: warm up > weights > 20min low intensity cardio: speed 4-5 keeping heart rate below 120bpm

Diet

Breakfast: 3 whole eggs + 3 egg whites
If scrambled: 2 tablespoon of olive oil + 2 capsule CLA 1000 (After gym)

Snack: 24g 100% pure whey

Lunch: 150g Chicken breast + 2 tablespoon olive oil + 40g Broccoli + 2 capsule CLA 1000

Snack: 42g Cashews (roated and salted)

Dinner: 120g lean steak + 2 tablespoon olive oil + 40g broccoli + 2 Capsule CLA

3-4L of water

Total: 1750 cal

What can i change to start burning and loosing fat again?
in terms of diet, exercise?

And also the lower belly fat. At what stage does the fat start coming off. i know body compositions aren't the same but there should be an estimated time based on diet and training.

Have you had a decent cheat day to restore lipids? Your cals are Very low for your size.

I was having cheat meals on Sundays. Last meal. For the past 2 weeks, i wasn't strict on the diet. Not sure if that would count.

Must i up the Cals to 2251?

I seriously dont know where to go to from here.

I need all the help i can get. Don't want to make the cardio intense cause ill loose muscle

I don't like the idea of training completely fasted are you not eating anything at all pre or while you train? And are you drinking anything other than water throughout the day?
I'm not really clued up on Keto type diets but I'd definatly at the very least be drinking 20g of Bcaas while you train if your eating at a deficit I don't see the added advantage of training fasted because you will lose weight regardless but by doing it fasted you'll be loosing muscle to.
Id up my cals to 2000 for now add 20grams of bcaas while you train that's another 80 cals and then add some whey post workout to make up the balance

Rhino wrote: I don't like the idea of training completely fasted are you not eating anything at all pre or while you train? And are you drinking anything other than water throughout the day?
I'm not really clued up on Keto type diets but I'd definatly at the very least be drinking 20g of Bcaas while you train if your eating at a deficit I don't see the added advantage of training fasted because you will lose weight regardless but by doing it fasted you'll be loosing muscle to.
Id up my cals to 2000 for now add 20grams of bcaas while you train that's another 80 cals and then add some whey post workout to make up the balance

Thanks for the reply Rhino

I would usual take:

Pump 3D XTR
Then just drink water through out the session

I got the BCAA Mega caps. Recommended use: 3caps before training, 3caps post, 3 before sleep.
Will this be enough?

I will add the Whey for post workout

During the day,i would sometimes drink juice, softdrinks and sometimes coffee. I hope i covered all that you asked

Just thought I'd share this.

Breaking a Weight Loss Plateau

I know all about how annoying a low carb diet weight loss plateau can be.

In 2008, I began to change my eating habits in order to address some serious health problems.
I also wanted to lose the excess weight I had accumulated over the years while eating a poor diet full of processed junk food. It took several years, but I finally overcame my weight struggles, and as of March, 2012, I'm down 77 pounds.
The Most Common Causes of a Weight Loss Plateau

Here is my opinion, born of my individual experience, on the most common causes of a weight loss plateau.
If someone is following a ketogenic diet, and not losing weight, or the weight loss is inconsistent (going down one week and up the next), the dieter is most likely:
Eating more carbohydrate than they think (fruit, nuts, and yogurt are the particular culprits here). I call this carb creep.
Eating more calories than their body can handle without storing (this is usually the result of a very high fat intake - for me, too much dairy). Although I feel eating very low carb with lots of saturated fat is the healthiest way to eat, I've found for myself, I have to cut back on my fat intake in order to lose weight. I think once you reach the weight you want to be, you can add the fat back in reasonable amounts.
Not exercising in a way that increases insulin sensitivity to the muscles. (The problem here is that for people with a broken metabolism, long, slow exercise doesn't work well - it has to be high intensity exercise, which uses all the glycogen stored in the muscles, and makes them more insulin sensitive. This would be once or twice a week bouts of heavy weight lifting, sprints, etc. Not every day walking on a treadmill.)
In addition, these issues can also be at work, alone or in combination:
The person has a food sensitivity which is not being addressed. For instance, some people find that dairy products stall weight loss, or perhaps gluten in some form is being eaten (low carb pasta, protein bars or some other processed low carb food).
The person has a very broken metabolism, and it will take time, and a commitment to do whatever it takes to fix the metabolic issues, especially when it comes to improving insulin sensitivity. This includes keeping the amount of carbohydrate consumed very low (I have to stay below 16 grams of carb per day to maximize weight loss), and avoiding foods and other substances which are known to spike insulin without necessarily increasing blood sugar. These include gluten, aspirin, non steroidal anti-inflammatory drugs, casein protein from dairy products and MCT oil.
The person is not being as consistent on the program as they think they are. Consistency over time is key, because it takes about 3-4 days to get into ketosis. If you kick yourself out with a cheat day, it will take that long to get back into ketosis. Now, at that point, almost a week has passed where no fat burning was occurring. If you are weighing yourself once a week, this can be disheartening, as that cheat day will have put 4 pounds of water back on, and it will be another 3-4 days before weight loss starts again. What seems like a weight loss plateau is really just a delay because of the time it takes to get back to ketosis.
Accountability is lacking. Consistency, I think, is helped if you have a way to be accountable to someone, and you track your food intake and results each day to help you stay on course. I measure and track everything, (food intake, exercise, blood sugars) in a program called Fitday and on an Excel spreadsheet. If you don't do this, it is just too easy to let the carbs and calories creep up. It's a pain, but if you really want to make your weight goal, I think it's necessary to record what you are eating, and use this information to stay on plan.
Sometimes, the body may just be adjusting itself after a period of intense weight loss. I've read in several articles that the body will replace lost fat with water, as it adjusts to weight loss. Then all of sudden, it will release the extra water, and the dieter will experience a "whoosh" in weight loss - say 5 pounds in two days.
Protein intake may be too high. Too much excess protein, say in excess of 1.5 grams per kilogram of lean body mass, can have the same effect on blood glucose as carbohydrates, and this can be a "hidden" factor for a weight loss plateau.
A higher protein intake is encouraged during the first 3-4 weeks of a ketogenic diet. But after the body becomes keto-adapted and is burning mostly ketones for fuel, protein intake should be lowered to between .8 - 1.5 grams per kilogram of lean body mass. (If you exercise a lot, you can go to the higher end of the range.) Try cutting back on protein and adding a little more fat to your diet, while staying at a calorie deficit. For more info, see my daily protein requirement page.

Paradoxically, you may not be eating ENOUGH calories or you are exercising too much. The body slows down its metabolism in response to a lack of food or excessive amounts of exercise.
Dr. Steve Phinney did a study in 1988 which showed that when people exercised more than an hour a day, their resting metabolic rate dropped by as much as 15%. There are at least two other papers which report the same outcome to a regimen of excessive exercise.

This doesn't seem to fit the logic of breaking a weight loss plateau, but you could try adding 300-500 calories of fat and protein to your daily count for a few days, and see what happens. And if you are exercising hard every day, reduce the amount of time you spend exercising and give yourself permission to rest a day or two during the week.
You may be eating too often. Try going for longer periods without eating. This "intermittent fasting" works well for some people, as it allows the blood sugar and insulin to return to baseline levels before the next meal. For instance, instead of having 5 small meals a day spaced out over 8-10 hours, have most of your calories in a 6 hour window, say from noon until 6pm, and then don't eat again until the next day at noon.
There may be a lack of a micronutrient, especially if you aren't taking any supplements. Try taking a balanced multivitamin once a day. Have your vitamin D levels checked and bring them up if they are low.
Finally, and this is most important, the success of losing weight and improving health is about learning new habits and sticking with them. If you decide that your new eating habits are a permanent change, it makes it easier to weather the occasional weight loss plateau.
I know now that I can never go back to eating my "old" way. All of the health problems and the weight will just come back if I do. And after all the work I've done to fix my broken metabolism, that would be really self-destructive.

If you are experiencing a weight loss plateau, just hang in there. Honestly evaluate your diet and exercise program, tweak where you can, and try to wait it out.

Ye that'll work for starters maybe take all your Bcaas before you train since you'll be having whey post and that's full of aminos .
Bud you need to drop the juice and soft drinks it's sugar and will blow your cals completely out plus with all the carbs from Jiuce there is no point on being on a low Carb or Keto diet. The odd coke lite is ok(1 or 2 a day max) and as for coffee keep it to a minimum unless it's filter coffee and even then obviously no sugar and only a table spoon of low fat milk(2 cups a day max)
I'd bet my life on it that the drinks is were your diet is falling flat.

Rhino wrote: Ye that'll work for starters maybe take all your Bcaas before you train since you'll be having whey post and that's full of aminos .
Bud you need to drop the juice and soft drinks it's sugar and will blow your cals completely out plus with all the carbs from Jiuce there is no point on being on a low Carb or Keto diet. The odd coke lite is ok(1 or 2 a day max) and as for coffee keep it to a minimum unless it's filter coffee and even then obviously no sugar and only a table spoon of low fat milk(2 cups a day max)
I'd bet my life on it that the drinks is were your diet is falling flat.

Thanks Rhino.

With the soft drinks it was maybe once a week, on the kast cheat meal.

Must i avoid these drinks even on the cheat meal?

Or whats the recommended cheat meal? What must it exclude?

Are these acceptable

1. Spur ribs and vegetable no soft drinks?
2. Nandos chicken with peri wages and salad?
3. Home cooked meal, brown rice or mash potato, or pumpkin, with normal steak and gravy?

For a cheat meal I normally go for something quite high in carbs and low in fats and protein like a nice home cooked meal with mash or even a pasta especially if you've been on low carbs for a while and to be honest I wouldn't cheat for the first 2 weeks. For the first 2 weeks I weigh myself empty every morning and only have a cheat meal once weight loss slows down. You really want to lose a kg and not much more a week otherwise I believe your losing muscle.
You really want to avoid fruit Jiuce look some juice or soda with your cheat meal is probably a good thing but on normal training days No sugary Jiuce at all otherwise your just waisting your time.

Keep positive Bud, learning how your body works is a gift to yourself for life and once you nail it it doesn't take nearly as much effort to stay lean.
Your heading in the rite direction so well done .

Thank you for you input. Really helpful. I've worked hard and from 103kg-90kg, going back is not an option. Just need to drop a an extra 5-6kgs and reduce the body fat. Thank you.
You're a good RHINO, i will protect you so you won't get poached. :mrgreen:

Sorry to hijack BMS...

Rhino, why limit the coke light? I've always thought it's pretty empty. Unless you trying to avoid sodium? Or am I missing something? :blush:

I'll have a coke lite from time to time but when starting off a diet you want to avoid caffeine and stims and only start incorporating them when things start slowing down.