Well i figure i will make a journal too, something to keep me motivated and interested, even if i stop updating it after a week :rolleyes:

Curret stats:
Height: 6'4
Weight 183.8lbs/83.4kg
Age: 19
Bodyfat: 11.4%

-I dont eat dairy
-I supplement with a multi every morning, and also 10g of fish-oils per day (even though its not written)
-It may look like im eating chicken for 99% of my protein, but i substitute it for tuna/kangaroo/turkey/lean protein-X
-I count the calories in vegies, but not the carbs, i also count fiber as a carb(excluding vegies of course)

My current stats are:
Height: 192cm (about 6'4)
Weight: 189lbs
Age: 19

Breakfast (pre-workout)

60g Oats
120g Chicken/1.3cups egg whites
90g Pear/Apple/Orange (90g on cardio days)

Calories: 414
Protein: 37
Carbs: 51
Fat: 6

Post-workout

90g Oats
30g Whey
40g Banana

Calories: 493
Protein: 32
Carbs: 67
Fat: 9

Meal 3:

120g Chicken
300g Sweet potato
300g Vegies

Calories: 474
Protein: 42
Carbs: 60
Fat: 2

Meal 4:

140g Chicken
300g Vegies
138g Apple/Orange/Pear

Calories: 323
Protein: 42
Carbs: 21
Fat: 3

Meal 5:

170g Salmon
300g Vegies

Calories: 360
Protein: 37
Carbs: 1
Fat: 18

Meal 6:

120g Chicken
30g Natural Peanut Butter

Calories: 310
Protein: 36
Carbs: 3
Fat: 15

Totals:

Calories: 2460
Protein: 224
Carbs: 203
Fiber: 61
Fat: 65


check out my previous bulk diet here (http://www.users.on.net/~jafae/Bulk%20diet.txt)

Ok next for my workout! :bb: (nice too see some good smilies!)

i've been doing this for a while, but just recently moved my workout too the morning because i have to go back to school, and its probly better for me in the morning.

Anyway heres how it goes, i do the same weights everytime i goto the the gym(goto the gym to do weights that is)

just a note: all cardio is low-intensity, under 60%


Monday (Legs/traps)

Tuesday (30-45min cardio in the AM, 45min walk in the PM)

Wednesday - (Chest/Triceps/Front Delts/20-30min cardio after or 30-45mins in the PM)

Thursday (30-45min cardio in the AM, 45min walk in the PM)

Friday (Back/Biceps/Rear Delts/20-30min cardio after or 30-45mins in the PM)

Saturday - 45mins low-intensity cardio

Sunday - off

Well today i learnt that HIIT is harder if you have a cold of some sort
took me a bit longer to catch my breath, but i got through it!
im going to skip my abs workout today because my chest is sore! (probly from coughing!)

also im still looking for a good carb alternative for my 4th meal, rather than just eating 2 extra slices of bread, while im sure its not "bad" for me, there must be something better, i think i'll add up my diet again (i use www.fitday.com) make sure have it all accounted for

Hey everyone, another update, or rambling more like it :)

today is my day off, but im feeling a little un-motivated as my diet is annoying me, and i havent been too active over the past few days although i still got my workout in
im probly going to scrap the salad for some peanut butter(natural of course) with wholemeal crispbread, as i dont think i need walnuts (i can get EFA's from the tuna and peanut butter) also this will be easier for me at school, i'll edit my diet post as soon as i figure out quantities and all :)
also im going to throw in a vegie with my turkey sandwich, maybe carrot or cucumber!

oh well thats it from me today, a new version came out for my favorite game (natural-selection) so i guess i will be playing that for the rest of the day! then back to working out tomorrow!

well yesterday was sure fun, first day of my week, felt very motivated after my workout
then my friends dropped into my house and we decided to go swimming, for a whole 6 hours! spent lots of time in the pool/sauna/spa and was pretty fun! (too many annoying kids , it was funny tho!)

well i've updated my diet a bit, im using a peanut butter sandwich, or on some crispbread (yet to be decided) and i've added some carrots too fill some some cal's

on a much more bad tasting note, i tried to experiment today in the kitchen, which turned out rather badly
i mixed tuna and cottage cheese together, then i put it in the frying pan untill the cheese melted, and did it taste BAD, if you like a really overpowering tasting of tuna go for it, but its not for me! YUCK!
so that went in the bin and i made my usual cottage cheese + tuna on a plate NOT COOKED!! and not mixed too!

taffer,
I would not drop the walnuts for an actually poor choice for EFAs which are tuna and peanut butter. I mean they will work but there are much better choices. I would choose salmon over tuna anytime or place because it has much, much more EFAs than tuna. Plus it doesn't have the mercury problems that tuna has. As for the peanut butter, I'd let it go if you are trying to lose some BF. I'd replace it with cod liver oil if you are using it for EFA purposes. If you are just wanting to eat it I'd atleast use the 100% natural kin and better yet I would use almond butter.

i would like to eat salmon, but unfortunatly i hate most seafood, so im kinda limited to tuna
to be honest i sorta got sick of my walnut salad, and i wanted to cut a bit of fat (even if it was EFA's) outta my diet
i'll see what i can do about replacing the peanut butter (it is 100% natural BTW) its just that when i go back to school, having a peanut butter sandwich is so much easier than having a walnut salad
maybe i could just bring some walnuts to school and have some crispbread
for now im going to enjoy my peanut butter! :p

well a nice day today, workout wise :)
i had to walk 10mins in the rain to get to the gym, lucky i have a good jacket + umbrella! (stupid melbourne weather, its ment to be summer!)
anyways i got through my HIIT workout pretty well, and because its saturday, its time for my weekly weigh-in, and it was better than i expected
i've lost another 4 pounds (113kg to 111kg) now im 244pounds, im not sure i've ever been this light in years! and im feeling great!! although i know 4 pounds in a week is a little too much, so im going to pick up some whey protein today (car is broken so i havent gotten around to it yet!) hopefully that will help me sustain more muscle
other than that its all good :D

hey everyone again (to anyone that reads this :p)
anyways i got my whey protein :D damn that tub is HUGE!
my friend reckons that a serving of it make you fat, yet it only has like 120 cal's and less protein that chicken, oh well hes an idiot anyway...

today is my day off from workout, so i went out last night and got home at like 5am! then slept till 11, so i had breakfast and lunch in 1 meal to make up for lost time
tomorrow i gotta try waking up at 6:30 which is hard after a night out! but im going to be pushing it back to 6am, doing my workout at 7am for school

i sure am loving this whey powder, it tastes awesome!, i just mix it with oats and water and eat it up!

anyways i changing up my diet just a little, im going to try swaping my turkey sandwich for my peanut butter sandwich, the reason behind this is that it will be better for me to have that protein earlier in the day, and eat my fat's a little later, no big change but it may help anyway

everyone has been commenting on how much weight i've lost, but im no where near done yet! i still got alot of body fat to lose (about 50pounds still) and alot of muscle to gain (down the track) although its a HUGE motivation to have people comment on your progress

hey everyone again!
just a few thoughts of mine....
im probly going to add some rice to go with my peanut butter sandwich, as its a good, (relitivly) low cal, low-GI, carb source
also i've found that whey protein mixes alot better with "quick oats" rather than just the normal rolled oats, there is little difference in the GI or nutritional value, so i'll probly just make the switch, or have rolled oats pre-workout and quick oats post

EDIT: also re-calculated my diet, used more of the "custom food" tool on www.fitday.com to get a more accurite diet, everything is going well in the diet department now!

well today was weigh-in time, a weekly even i now look forward too
i came in 109.9kg or 242.2lbs, which means i lost about 1.5kg or 3.3pounds, last week i was probly 111.5, although i recorded it at 111, anyways, im going to start eating rice today, as i'll definatly need that energy for school (starts this monday for me!) i dont wanna lose any of my precious muscle!
hopefull i'll lose about 1kg a week (2.2lbs) and be at my target in about 5-6months, its a long and hard journey, but i belive it will be worth it when summer comes along (jan-dec-feb here in aus!) i hope i'll be toned by then!

well i started school today :D so i got something to keep me occupied between meals, and it will probly make my burn more (lets hope i lose 1kg this week, cant be bothered adding more food)
alot of people have noticed a difference, and i've inspired a friend of mine to come to the gym with me at 7am before school! he said he would take some "before" pics of me with his digital cam, so i may post them, or i may hold on to them untill i got something good to compare it too (i found an older pic of a much fatter me, i'll post it all when im ready)

my diet is going good tho, im finding it easy to fit into my school day! and the water intake is no problem, if anything im drinking more! so its all good, hopefully by june/july i'll be a skinny man and i can call all my friends fat for once! :p (not that they do that anymore!)

i guess its time for me to add an entry, as i was listening to the radio this morning and they said its good to keep a diary, so if you arent already do it!

anyway this week i've started eating my rice, and i'll have to see how well that works out on saturday, my weigh in day, it should make my weight loss slow to about 1kg a week, but im not sure how much energy i burn off at school, so i'll just have to wait and see

also i've been getting some pretty bad stomach pain's from my whey, i thought it would go away after a little while, but i'll see if i can get some medication for it and hopefully it will be all better (i got another 4 or so lbs left of whey so it better get better!!)

well today is saturday and i just got back from the gym, another weigh day!
although not as good as i expected, i lose 700grams (1.5lbs) this week, which means i have been eating too much rice (the rice was really a trial for me this week) so this week i am cutting down on my rice from 1/2cup to about 1/4 to 1/3 of a cup, also something i didnt take into account is that i drink like 1L of water (i've been upping my morning water lately) before my workout, i'll try to lower my morning water before next weeks weigh-in so i can get a more accurite figure! (enough excuses for now :))
hopefully i can get it right this week and lose my aim of 2.2pounds/week
and dont worry im not discouraged, last week i lost about about 500grams too much so it evens out i guess, also i probly added some muscle this week so its all good!

well its time for another journal update i guess!
i've changed my morning diet a little, just the timing of things, because a whole scoop of whey post-workout makes me feel sick, i've decided to have 1/2scoop pre-workout and 1/2scoop post, hopefully this will fix my problem
as far as my workouts are going, i've moved up a level on the stationary bike for my speed intervals (HIIT) which shows im getting fitter, also im having an easier time recovering from it
my weight training is going fine, i increased my leg press weights, now i can really feel it (my legs are pretty strong!) for the rest i am increasing them steadily, although i think my muscle is a little limited, for obvious reasons

yesterday i got some spelda and cinnamon for my oats (yeah i cook them now and drink the protein) and it tasted pretty nice, only problem i have with oats is that they are too damn hot! and i wanna eat them as fast as i can after my workout, so i just nuke them for 3 1/2 mins in the microwave and blow on them for a while! i have a whey shake before that so it aint so bad!

i uploaded some pics of myself, you can check them out here (http://forums.johnstonefitness.com/showthread.php?t=1261)

anyway thats about all i can think of for now, i got another couple of days before i weigh myself again and as usual im nervious about what the scale is going to say!

well its saturday again! and you all know what time that is! weigh-day
i've gone from 109.2kg(240lbs) to 106.8kg(235lbs)
anyway a confusing week, i've lost nearly 5pounds! this week i lost 700grams last week, so i cut out some rice, maybe only 50cal's a day, then this week i have lost over 2kg
i can probly say this is due to my increased activity level, and harder workouts, i have more classes at school than i thought i did, so i spend alot more time at school now, but more importantly i have more breaks between classes, where i walk to a coffee shop with a few friends, and walk other places in these breaks
so i guess im going to up my rice again, and try to remain active, damn my fluctuating body!

its the start of a new week again! i dont bother counting what week or what day it is, i just know i've been doing this for about 1 1/2 - 2 months and all is going well i guess

i had a bit of problems with the lat pulldown this morning, it hurts my shoulder, no other exercise does this except that machine, i think im going to move to more freeweights as they are alot better than machines
that and i think i took a bit of a hit in the muscle department after last weeks shock loss, hopefully it will be better this week!

the simpsons just started so i'll end this here

i figured it was about time i updated my journal with some new stuff that i have added
basically what i've have done is cut my protein powder intake in the morning (post-workout) in half, cos its making me sick, i've simply replaced that 1/2 a scoop with 4 egg whites, as they have the same cal's and same protein (well almost the same)

sure the egg's will probly slow down the absorbtion of the whey, but i dont have much of a choice as going to school feeling sick everyday aint good

in other news i got a fitness assesment this sunday, so probly update my bodyfat, and get a new weights program (more freeweights!)

wow saturday has come by so fast again! and yes its time to update my weight

this week *drum roll* i have lost my taget weight :D 1kg (2.2lbs) going from 106.8 to 105.8 now hopefully if i keep this up, in about 15weeks i will be at my goal

only problem now i can see, is when i start getting down to a lower weight, i'll have to remove cal's from my diet, which is going to be hard, funny how when you start its really hard to get enough cal's then when you have to remove some, its hard again!

today was a weight day, but not just a regular weight day! i've started a new set of weights, more free....but alot harder!!
an instructor showed me how to do all of them today, and let me say they are a ton harder.... but more rewarding cos i know they are working me better :D

the hardest thing would have to be all the new techniques i have to remember and getting them right, getting it right is the hardest part, also even though i may do a little less weight on free weights than on the machine, damn its harder (i've said that about 1000000 times now!) just because you have to balance it alot more and correct yourself constantly

as soon as i can remember all the names, i'll post it up! but if your going to a gym and getting bored of the machine i would really recommend getting into some more free weights!

wow today was a good workout, i did my HIIT cardio today and really pushed myself after i was a bit slack/tired on tuesday
since my motivation was running a little low, i re-read the reasons why john started, also thought about why i started again
i found it very motivating to know that john would finish his workout at 110% or pass out, which is funny too :P but i made a nice little catch phrase out of it "all out or pass out" which got me laughing, and motivated, which is nice!

so today re-motivated i went to the gym and had my best workout ever, i think i was sweating more than ever, and i dont sweat much!

its saturday again! and what a week, new weights, done some good cardio this week (well 2/3sessions were good, didnt have the best start to the week)
today i came in at 105kg or 231lbs, which is a 2lb or 800gram loss from last week, which i must say im happy with, hopefully since my workouts have become alot better of late, i will push it back to 1kg, but it doesnt bother me that much, i may cut down a few cal's here and there if i have to, but so far everything is going to plan

right now i have a 4 day weekend, all of australia has monday off because of labor day (the gym is still open :D just later) and then i got tuesday off cos i always have that day off school (timetable thing)

also i got a george foreman style grill (not the actual thing) i think the one i got is better than the foreman grill, it seems to have more features, and is made of stainless steel instead of plastec, and it cooks a chicken breast in 6mins! so im going to be using this alot more... also another good feature about it, is that you can use it as a sandwich maker(it has temperature controll) so if you are thinking of getting a george foreman grill i would recommend it, the brand i go is "brevlle" but they are australian only i think.

ahhh good 'ol sunday, my resting day
and belive me i need it this week, im sore from my new weight program! im sure it will feel better on monday when i've recovered and i'll try get my technique better so it doesnt strain my muscles as much

i still gotta buy some broccoli today, and maybe some cottage cheese later
i finally got around to writing myself a check list of all the foods i need each day, so it should be alot easier to do the shopping

i must say, there is nothing better than natural peanut butter and pumpernickel bread, its going to be a regular part of my diet from now on, pumpernickel is small and dense, so you have to slowly eat it, and enjoy! food for kings!

also i bought some green tea today, i plan to drink a cup or 2 a day from now on!

ok so i havent update my journal in a little bit, but i never miss a saturday
this week has been a good week, got though my sets, did some awesome cardio work, and im more flexable (do your stretches!)
today im came in at 103.5kg, or 228lbs, a loss of 1.5kg or 3.3lbs, which im pretty happy with
im no longer in the 230's, now im a 220's man!, gotta make yourself feel proud for something i guess :)

im going to eat my oatmeal and drink my green tea now :D


EDIT: i've updated my weight program, i finally memorised it :O

another day another HIIT workout, its really getting easier for me, as i become more fit, its amazing me how much progress im making internally as well as externally
i can run faster, for longer, stretch further (go flexability!) and lift heavier
im feeling great everyday and my confidence is really improving alot (im still a bit of a shy-guy tho, i'll try to shake that :))

also the green tea is making me feel alot better i've noticed, i recomend anyone who isnt drink at least a cup a day to start doing it!, i usually have one with my post-workout meal just to give my metabolism that extra boost (and get through the morning classes, some of them are just drainers!)

well another week another kilo :) its saturaday and i've lost 1.1kg, i went from 103.5 to 102.4 (228lbs to 225, about a loss of 2.5lbs this week)

i have 2 more weeks left untill school holidays, and i hope to be under the 100kg mark by then, say goodbye to triple figure weight for good, its a nice short/medium term goal i think, gives me something to aim for which is a big step, as i started off at about 125kg(275lbs, i was about 265when i started at the gym, dont ask how i lost that other 10lbs im not proud of it!) and i havent been under 120 for AGES, im in the best shape i've ever been in, and im loving it :)

when i get to 100, thats only 10kg away from my final goal, and HOPEFULLY i can reach that by the end of the semester, my friend is planning a huge game of dark zone(laser guns in a maze for 3 hours, free pizza!, funfun) with about 30 people from my school, and you can bet im going to be wearing my sleavless T-shirt!! and being fit enough to run around for 3 hours will be a great night for me, a truely perfect cheat meal and reward for myself when i get to that point!

how ever now im really going to concentrate on my short and medium term weight goals

im so tired today! i dont know why, maybe its cos i went for a 20-30min walk yesterday on my rest day, then was running around in the kitchen last night cooking dinner, and got to bed about 20mins late, still i was feeling a bit worn down yesterday, i should probly relax more on my rest days and just lie there for 8 hours!

also i would like to plan a semi-cheat meal, that being a big steak! lean of course, i think i really need a nice dish of red meat to get my energy levels back up and get me lifting heavier again (after all creatine is in red meats) maybe in a couple of weeks, or if i find myself being completly tired this week, i'll make it my sunday dinner instead of chicken and see if it makes a difference

all i can do now is hope im not as tired tomorrow, which means taking it easy today at school and getting to bed early!

wow what a great day i had in the gym today, im full of energy!
bit weird after yesterday i was SO TIRED! today i had one of my hardest HIIT workouts, i almost dont get it

however this morning i ran outta cottage cheese, so i decided to have a glass of milk instead, which was nice for me (same thing anyway)

also this is pretty embarrasing, but i've been measuring my peanut butter wrong, so i havent been getting enough
up untill yesterday i had been guessing 1 tablespoon, and i had been guessing under! i finally found a proper measuring spoon and it turns out i wasnt getting enough PB! maybe that has something to do with my weird energy today, lets hope it will last!

i've decided to add 1/2cup of milk to my post-workout meal, becuase the other day i ran outta cottage cheese and had to have milk in its place, and i enjoyed it so much i want it everyday now :) i need the extra protein post-workout anyway

also after re-calculating some of my diet, i need some more cals too

its saturday again! the end of another week, another week closer to my goal
nothing too exciting this week, im down another kilo from 102.4 (225lbs) to 101.4 (223lbs) another 2.2lb loss, and i think i can actually see the results this week which is great
i dont think im going to get under 100kg by next week, but i will be by easter for sure!
just gotta get through this week of school then holidays! then easter i still gotta decide if i wanna stick to my diet, have 1 dish, or stuff my face! i do come from an italian family so there will be lots of good food there, so i gotta make a hard choice and stick by it!
also i dont think i'll be drinking that extra milk in the morning, as it appears i dont need it

i figure i should make an entry now, im pretty bored (its my day off today)
i fed my brother a scoop of my whey protein this morning to see if it would make him sick (as it makes me sick) i told him if it didnt make him sick, he could have the rest of it (2-3lbs left) and if it did i would buy him some crapes with ice cream, good deal i think :)

i have made up my mind on easter, and im NOT cheating! simply because i want to save up, for a huge cheat, i have finally figured out what im going to do, goto an all you can eat buffet, and make a pancake sandwich, with so many layers all crap food :p and also stuff my face generally, but i want my pancake sandwich! and ice cream!! all i gotta get through is the next 3 or so months hopefully get to 200, and just hope i look alot better then, or i'll have to cut another 10lbs or so to make my self look pretty ripped, then big cheat, then i start workout on showing my abs, or adding muscle depending on what i look like when im done

also i have joined a "weight loss race" on another forum (not really a fitness forum, more of a fitness section to an overclocker forum) there are a few catergories, im racing to 90kg, some other people are racing to 100, 80, 105, etc... its not really a race(there are weight loss rate rules), just a good motivational thing, losing weight with other people makes it so much easier, and its such a good idea to compare your progress with others and help each other! i reckon its a great idea and its got me pumped!

humm i didnt expect to write that much!

well its another saturday, weigh-day!
this week is a bit...inaccurite, and got me thinking about my weighing ritual
i came in 100.65kg(221lbs) which is about a 800gram or 1.7lb loss from last week, now i bought some new shoes this week, and i think they are a bit heavier from my last ones (my old shoes had ALOT missing :p)

so what i did, after i weighed myself normally, i had some water, did some stretches and weighted myself again (after drinking water) and i came in 1kg heavier! i didnt know water was so heavy! so then i took my shoes off and weighed myself once more and came in at 100.4kg so my shoes weigh about 1.2kg, im not going to start taking my shoes into account with my weight, as the weekly weigh in is only to see if ive lost ~1kg (im not that obsessive!) but this week my weight is a bit weirded up

so next week i wanna be under 100kg with my shoes on, normal ritual thing i always do
hopefully i'll be able to keep my activity level up these next 2 weeks, as it is school holidays! so i'll do my best! and hopefully be under 100 next week

once i get under 100 i belive it will be alot easier, as its a pretty big landmark, and hopefully my body will start taking huge chunks of fat off my gut :) well one can only hope, i cant wait untill i can look straight down my body, and not have a basketball in the way! looking straight down, its really hard to notice a difference untill you have completly lost your gut, even in the mirror its hard for me to notice a difference, but i do see me everyday(big surprise there :)) so the shock effect is sorta taken away.

wow im full today, and its all cos of my breakfast this morning, it consisted of...
1cup oats
1/2cup cottage cheese
1/2cup skim milk

i ate this raw, and raw oats fill you up sooooo much more!
on sundays i usually do a hybrid of my pre and post workout meals, i had never done this one before, as its just my pre workout meal with extra oats and cheese, but im not hungry at all today, i had to force myself to eat my turkey sandwich, i could have gone without, but food is food and i gotta eat it as today is my recovery day!
i have been slacking off the water intake today, probly because im so full that my body just doesnt want anything put into it, well TOO BAD im drinking more water now..... ok i got some, now i dont feel as guilty

my brother had his friends party at our house last night (i know it doesnt make sense!) they had a big BBQ, im happy to say that i didnt cheat 1 bit, even though they had sausages, honey chicken wings, burgers, steak and some cake, i was most tempted by the cake cos i like its texture (it was an angel food/yellow cake) but i just poked it and it satisfied me! how ever i stayed up till 12, so i took a sleep in this morning till about 8, i needed it :)

i think i may goto a walk to the park, just 5mins up the road, its sunny outside (its autum in australia) and i got my sleeveless shirt on, i love my sleeveless shirts, but i gotta lose more bodyfat to show off my arms
after that i gotta goto my second cousin in-law's birthday party or something, i dont get why we are going to such a distant relitives birthday, but i guess italians like to have big family things so everyone's invited, also i may see my cousin there who is a powerlifting and maybe talk to him about supplements or something :)


once again i wrote more than i expected, until next time :)

its been a few days since i've posted, so its time for some more!
this mornings workout wasnt so good(HIIT), my legs were just buggered, i forced them to finish though! i managed to finish about 10-15calories less than i normally burn, so it doesnt matter i guess, however im going a bit easier on my legs today, resting a bit more, cos i've been walking around alot lately! i still gotta go shopping today, so i'll rest up for that :p

i tried to make some cottage cheese ice cream the other day, but freezing it seemed to take all the flavor out of the cottage cheese and the topping! (sugar-free of course!) so im just going to do the same thing today, without the freezing, see how that goes

on another note i finished my friends diet, its probly better than my diet now! i'll get around to re-doing my diet some day, maybe in a few months, i would really like to have better post workout nutrition, with a good shake with whey and dextrose straight after the workout and then a 1-hour later meal, what i have now is good, but it could be better

also tonight im going to a friends b'day party, so im going to have to eat dinner a few hours early! hopefully that will keep me full untill i get home, its good friday tomorrow anyway and the gym is charging $14 entry(even with a membership) and you HAVE to donate to some easter fund, so im just going to do some push-ups, sit-ups and some dumb-bell curls and hopefully i'll find a good leg workout! easter sunday will probly be boring for me, so no reason for me to go off my diet, i figure if im going to cheat, its going to be with friends at a buffet where we can waste large amounts of food making stupid inventions :) (pancake sandwich for me!)

oh well i had 3 great workouts and 1 just below average, and i've been active this week, so i guess its all good, i cant wait till saturday to see if i broke 100kg i always have doubts when it comes jumping on the scales! but the least i have lost is 800grams, im always doubtfull though!

well its good friday, no gym for me today, cos they are charing today! *grumble*
i've done some stuff at home tho, i did some push ups, lying tricep extentions, one handed d/b bench press, d/b curls, lunges, and some ab work
i only had 1 dumbell which was 22lbs, so nothing really good today, but it was the best i could do, i'll be doing some garden work later today so that should burn some more calories

and also today i had a protein shake after mywork out, normally i just have quick oats and protein powder, but today i got a coffee grinder, and made really fine oats, then put that and the protein powder in a shaker with water and made one :D
i only did it because i started my workout late, and i finished 30mins before my next meal, so i needed something fast absorbing! maybe i'll make it a regular thing, we will see

oh well no more home workouts for me in the near future, hopefully tomorrow will bring a sub-100 weight, which i've been talking about for ages, but tomorrow i will find out if i have done it!

its saturday! am i excited....sorta!

this week as been weird, i've had a couple of bad HIIT workouts, a couple of good weight sessions, a late night, a postponed meal, a home weight session on good friday! and as of today another diet revision

last week i was 100.6kg (221lbs) today i am....... 99.2kg (218lbs) which means i have reached my goal of getting below 100kg! i have lost 1.4kg or 3lbs this week, which is a bit over my goal, but oh well.

as for this week, i had some bad HIIT workouts, my legs just said "no" im not sure if i have lost some muscle, or i havent been eating enough, i havent cheated with my diet or anything this week, but i've had a few late meals, and i've cut down my calories by about 70-100 a day, because i got sick of carrots, so i have just been having a turkey sandwich with 1 carrot grated in it, and for the past few days i've been having tomato in it instead, which takes away 30cals from that meal of carbs, however i havent been eating 1/4cup of rice, i usually have a bit less, never seemed to affect my weight loss/muscle mass so it doesnt matter, probly just another stupid fluctuation in my body

now i did mention a diet change, im going to be swapping the peanut butter, for tuna, so i'll have a tuna sandwich from now on, there is no caloric change! i've just been reading john beradi a bit more, and he doesnt think fats and carbs should be mixed, so im going to give this a trial for a bit see if it pays off

i got some almond butter too which i'm going to be trying today instead of peanut butter, it costs twice as much as the PB, and i get less! so it better be good

resting today! my new diet is really going well, i made a big mistake not having a good protein source with my 2:00 meal before, its all good now! even if it doesnt make any changes, im keeping it like this, because it fills me up, you should always have a protein source with every meal, let this be a lesson learnt though my mistake!

also i got some almond butter, instead of peanut butter, DAMN IT TASTES GOOD! say good bye to peanut butter on my diet from now on, hello almond butter, its better for you than peanut butter and it tastes 100times better! (yeah and i like my PB)

hopefully i'll be recovered my tomorrow, im really taking it easy today, after last weeks poor performance on the bike, this week im going to eat well and train harder! and try to keep active at the same time!

i've wanted to write an entry all this week, but i have been doing so much!
the new changes to my diet are working out very well, i have tons of energy, gotta love the tomato's in my sandwich's now, i am making sure im eating a good level of food, and not cutting back at all! (sometimes i would cut back on a carrot or a bit of rice, nothing big, but big enough!) im really feeling good this week, no disapointing workouts

i went to the doctors, got my health checked, and im in excellent shape! just gotta lose the last 9-10kilo's, she reconed i should go down to like 94kg, which i think is too heavy (so did she sort of) and saw no problem with me at 87-90kg, her computer weight calculator said like 80kg for my height, which she said was way to thin! bad calc :)

anyway i got school next week, end of holidays! school is sorta starting to bore me now, they are just forcing jazz on me too much (im doing a music course) sometimes i dont get how i can be so motivated in fitness, but not as much in my music, maybe i just like to play alot, but not learn it full time, but i'll still finish my course, as quitting is contagious, and i never really like to quit anything, i just get bored :p

anyway, this saturday i should be like 98kg, i have been doing things a bit differently this week, i had my first diet coke yesterday, we'll see what happens on saturday anyway, just got 2 more workouts, i'll make them count! i feel like i can see the light at the end of the tunnel now, now that im in the 90's, and my goal is 90!
im sure i wont stop cutting after i reach my goal, but i will definatly have a big steak every week, and a good cheat meal to celebrate!

well its saturday, i wouldnt call it an average week, but its close enough
today im 98.46kg (216lbs) down from 99.2(218lbs) a loss of 2lbs or 740grams, which is decent i guess, not hitting my 1kg a week target, but i did lose like 1.5kg last week so it evens up
i have been very active this week, so personally i thought i would lose more, but i have been having some really good weight sessions, and eating a bit more so maybe i just stacked on some more muscle!

also today i had my second sample of "Dymatize elite whey" and i thought banana was good.... i tried choc mint today, WOW very very good tasting! if this doesnt make me sick, im going to pick up a big tub of this stuff! tomorrow i get to try "berry blast" although i think im just going to go with a tub of chocolate flavor when i buy it, althoug im unsure where to buy it from, one place is alot cheaper, but i dont know if i can return it if it makes me sick, but another shop said they would return my money if it did make me sick, these samples dont make me sick, so i think i'll compare prices and make a decision, the more expensive shop(it wasnt expensive, cheap compared to some other places, but more expensive none the less) was alot more helpful and gave me the samples, so i feel that i should go back there, because they are so helpful and give me a money back guarantee

after i get a big tub 'o whey, i'll start ordering from bb.com hopefully, cos they are a ton cheaper than anywhere in australia, only prob is that it takes like 2 months to ship here!

Hey, second update today, i've made another few diet changes, half out of nessicity, and half out of interest! no real change to the total cal figure, i re-added up all my totals again in fitday, so everything is fresh!

im going to use wholemeal pita from now on for my 2pm meal, because when i go back to school a normal peice of bread doesnt hold 185g of tuna! so i need a pocket, pita is the answer, with a GI of 41, i cant say no

also im going to try eating brussel sprouts this week instead of rice, i have been doing some reading about vegies and this change can only bring good things! (thanks to jeremy for enlightening me more-so on the effects of vegies!)

EDIT: i've added more detail to the totals, i reckon it looks pretty good now :D
also i no longer have deli slices of turkey, i found fresh turkey breasts! no more high-sodium deli crap for me anymore! :claphigh: not only that, its about $6/kilo cheaper, double ++

entry time! i guess i have been slacking off the updates lately, i've been back at school though!
i'm loving the new changes to my diet, the brussel sprouts really fill me up and i know they are doing me good, i can just feel it! (my workouts have been great this week)

on the subject of my workouts, i try not to think about them anymore, i used to always go "gotta do HIIT tomorrow" or "2 hours of weight training tomorrow", but that always brought me down, so now i never think about my workouts, i think about fitness, diet and whatever, but i try to keep my mind off the actual workout untill im doing the actual exercise, it make the time go past alot quicker and its giving me some better workouts (im not dreding anything!)

i've been making some tuna wraps with wholemeal pita bread, and i really hate them, not cos they taste bad, but the pita ALWAYS BREAKS! its very very very annoying, i wrap it in plastic so i can eat it, just gotta peel the plastic down (like a banana :o) but i reckon im just going to get some pull-ring tuna and eat some bread on its own, or find another carb source, cos these wraps are just such poor quality!

yepyep saturaday again
this week im 97.54kg(215lbs), down from 98.46kg, losing a total of 900grams(1.9lbs) this week!

sure it would be nice to have lost 1kg, but i figure i gotta slow down towards the end, or i'll start losing muscle!
i've been liking my tuna wrap (even though it breaks!) and brussel sprout meal, so im going to keep it! even though it really hasnt changed my results (hey maybe im gaining some muscle, thats why i havent been hitting 1kg exactly for a while)
i would really like to get my body fat checked, as i know weighing myself each week isnt the best indication of fat loss

oh well next week, going to work hard, as usual, maybe change my diet a bit, as i get lighter i may have to reduct my cal's a little? maybe not :) there is alot of debate about that i wonder if fat takes more energy to sustain, and if my total cal intake should be on my total weight, or something different, well just more things to test i guess :D

hey all again, just re-assesing my diet again!
im going to trying added half an apple a day, and scraping the tuna pita's and just have canned tuna with some bread, although the bread has 10-15 less carbs than the pita (about 10less cal's) so i figure an apple will even that up nicely, and i've always wanted to try adding fruit to my diet, so this week is the week (well except for today!)

also if your wondering what "performax" bread is, its a special bread i buy that is very good, it has a GI of 38 and has tons off good stuff in it!

Hey man, sorry to break in on your journal but I just had to give you a HUGE thumbs up on your continued weight-loss! :tucool:

You're lighter than me now! Damnit ;) Keep it up!

thanks :D hopefully i can keep it up, sometimes my diet just annoys me a bit, not the eating part, but the working-out and varying part (damn pita's!)
i liked seeing your progress too sheepish, as we are pretty close stats wise, and i reckon we look sorta the same :p hopefully i'll be posting some transformation pics in 2 months so you can comment (the "unveiling" of taffer hehehe, i got a good "before" pic)

when i hit 90kg or so, i reckon im going to over-haul my whole diet, this one has been with my for a while and has a few flaws that i would like to get rid of, but i dont wanna disrupt my diet too much untill i've reached a good goal and can afford to mess around a bit more

but i will probly cut untill i got a 6-pack, or untill i reckon i look stupid (i may look stupid with a 6-pack!) but i want a really nice body for summer (dec-jan-feb over here!) so i got plenty of time

thanks for your support, it means alot!

having a good day today, had a GREAT workout this morning, really pushed my self 100% and it paid off!
maybe its because its the start of a new week, but i have tons of energy today, yesterday it was really cold, i was really cold anyway, i hate the cold!! and we got winter coming up and i cant buy any new jackets cos i dont know if i will fit into them in another 2months! (although the baggy look could be fashionable! :p)

anyway last night i ate a ton of broccoli, i think the 1 piece was about 1.5lbs(damn it was big), but i gave a bit of it to my mum, and ate the rest, probly about half a kilo or a bit more, maybe thats why i have more energy this morning, lets hope it increases my LBM!

on another note, i found a great new spice for chicken, paprika! i've been experimenting a bit with how much i should put in, last night i made more of a paste, i dont think it worked that well, but the other night i made it more of a liquid and it worked great, the flavor is great, but if you over do it, its really not as good
it gives my chicken an awesome red and black look, i just wanna look at it instead of eating it, but i know how tasty it will be so i eat it in 2 secs!

i should really get a camera and post some pics of my meals, i've always wanted to do that, but im missing a digital camera! maybe i could get my family to make a savings jar for one!

just a quick entry, got my bodyfat checked today! kinda spur of the moment thing
anyways im 18%bodyfat, which is pretty good, of course cos im a taller/bigger guy 18% bodyfat would be alot more fat compared to a smaller person! however it is spread over more space so i guess it evens out :)

hey y'all :p saturday again, weight day!

today im 96.72kg(213lbs) down from 97.54kg(215lbs) a loss of 820grams(1.7lbs)

good enough! sure its not 1kg but its pretty close, i guess things are starting to slow just a little for me, hopefully i can hold out until i reach my goal! (i only got 18kilo's of fat on my body! so another 6 or 7 kilo's off should lose me my gut)

anyway this week i think im going to weight a few more things, i guess i better put my new diet scale to good use!
im not going to weigh my chicken or broccoli, cos thats been with my since the beggining, and its something i really look forward too! (im such a good grilled chicken chef now!)
i'll probly weight my brussel sprouts, make sure its ~200grams, and my almond butter to make sure the serving sizes are correct, i think i will weigh my cottage cheese too, just for interests sake, i probly wont change how much i eat (unless i find out i've been eating too little!)

i have lost over 51lbs today, from about the 15th of december, i probly weighed more before then, which is a great achivement, but i still got more to go, i guess i shouldnt be surprised that my progress is slow just a little after 5 months of cutting! i just gotta stick in there for the last 2, to lose my gut, well i hope anyway :) then once i lose my gut, i figure i will get a 6-pack just for fun, however it will be easier on my mind because i would already be "skinny" or "normal" whatever you wanna call it :p

oh yeah i picked up some cashew butter the other day (seems to be EXACTLY the same as almond butter, the nutritional label on both are exactly the same!) but it doesnt taste as good, its like peanut butter, but it sorta has a bit of a....cant explain it really! next on the "to try" list is hazelnut spread, which is the same nutritionally, so may as well give that a shot, i dont think anything is going to beat almond butter though, however these products will make going back to almond butter taste even better :D

i feel like posting something today, i dont know what!
i had an interesting breakfast this morning, ever since i got my tub of dymatize whey(rich choc), i love the flavor so much i use it everyday :)
this morning i had 1/2cup oats, 1/2cup milk, 1/2cup cottage cheese and 1 scoop of whey, it tasted alright, i reckon dymatize stuff tastes better with water, maybe i'll cook my oats next week!

i've been eating cashew butter instead of almond butter, not because i like it better, but because i paid $6 for the jar and it would be a waste if i didnt eat it! so im going to force myself to finish the rest of it, it doesnt taste too bad, sorta like peanut butter, which with a more cashewy flavor, if that makes sence

yesterday me and my brother made some no bake, things (not sure what to class them as) i didnt eat them cos they were REALLY unhealthy, 2cups of sugar, 1 cup of butter, 1 cup of PB, 3cups of oats, 5tbsp cocoa... you can imagine how unhealthy these things are, but my brother just wanted to make something! and who am i to give up the opertunity to cook!
although last night i got bored with my normal chicken (pretty un-usual for me) so i decided to flatten my chicken out a bit my thumping it, then rolling some lemon slices, herbs and garlic in it, wow what a waste of time and effort! didnt really make it taste special, just stupid, i guess i was a little too bored! its really a dish that needs to be baked and done with cheese, and maybe some ham if you like that sorta thing

cant wait untill this term is over for school, i got so much i gotta do, but i cant be bothered doing it :) im very lazy! i dont know how i keep up with this fitness thing, very weird! maybe im just not that interested in my course ATM and i like reading about fitness! funny how some things turn out in life, but oh well

its winter in australia, getting cold, i hate the cold! i always like to be warm, only good thing about winter is that i can wear big jackets and stuff so when i reveal my new body in spring, everyone can be amazed :D shock value is priceless

well i've rambled on enough!

arg, damn HIIT cardio :p had a less than average session today, and its the start of the week, i think when i lower my weight on the bike, it makes it harder! so i think i will put the level down on thursday, just so i can put in that extra bit of effort, not much point getting a leg weight session instead of a cardio session, i figure if there is less resistance i will be able to push myself further cos my legs wont be filled with acid! (mah legs just say no!)

in a few weeks i plan to add a medium intensity cardio session to my workout, just like 75% heart rate for 45mins, 1 day a week, something like that, i think my body is starting to get used to HIIT, and it would be a nice break from the high intensity workouts, my legs definatly need!

i was going to post an entry yesterday but the forums werent working for me for some reason! anyways i'll make one now
i did my HIIT workout 1 level lower, and it was good, i powdered through all of it, although i burnt less calories, i felt better at the end (maybe less tired!) im not sure if its a good thing, cos my legs didnt really hurt as much, dunno if it was a better or worse workout, its weird, but my legs deserve a break from a higher-level for a while, so maybe after a week or so i will bump up the level again, or do different levels for different days! who knows

just a thought on what i "may" do to my diet, i was thinking of swaping the cottage cheese and tuna in my diet, this because john berandi is always going on about carbs and fat being bad in the same meal because insuln + fat + carbs in the blood isnt good or something like that, i know alot of people think he is wrong, and i know a carb + fat meal wont hurt me, but i cant help but wonder because dairy has a low-GI but it creats a larger insuln response, it may be affecting me, im always up for testing things, its not going to impact my calories in anyway, just a nice test, also i'll be getting my carb meals outta the way by 2:00pm (except vegies at dinner but they dont count) so it may help cos im not that active at night time, only time will tell! we will see how the weigh-in goes tomorrow!

also today in class i got a clap from the whole class for my weight loss! :o unfortunatly my teacher has be diagnosed with diabieies, my friend announced(in front of the whole class!) that i could help him with his diet and so forth cos im a nutritionist guy now :p then i got asked how much i had lost, i said about 23 or more kg, and i got a clap :D
when winter is over, my big jacket will come off, and i'll slow off my awesome body, hell maybe i'll even do it in the middle of winter if i get ripped in time!
at least by summer i know i will be nicely cut (summer is dec-jan-feb here)

saturday again, im pretty happy today, lowering the ressistance level on the bike has been a good idea, im able to power through my workouts even faster now, without getting leg pains (well not as much ;))
anyway today im 95.84kg(211lbs) down from 96.72kg(213lbs) thats down 880grams, or 2lbs! which im pretty happy with
i think i wont change my diet just yet, but i'll keep that idea in the bank for a later date
good to know my weight loss isnt slowing down consistantly, im nearly at my goal, only 1-2months to go (i can still remember when i was saying, ok only 3-4months, then ok only 2-3months, now only 1-2months, its great!)
this week im going to eat hard, lift harder and destroy my cardio sessions! im all motivated now, i always like a hard workout, without the feeling that i've "given up"

ahh sunday morning, i got the heating on, just had my breakfast, and its mothers day today! :O me and my brother got my mum a non-stick frypan, and my sister got her some perfume

this morning i've gone a little crazy with the sugar-free stuff in my breakfast, but i came out with a great idea for a recipe
what i did in the first place was mix 200grams of creamed cottage cheese, 1/2cup oats and 1 scoop rich choc whey protein (dymatize) now that just tasted "ok" it was really thick, which i had intended, but the whey protein on its own without much liquid wasnt the best, so i added some diet choc syrup, which moistened it up a bit, and added a nice chocolate flavor which really added to the taste, so it was better, but for the grand finalé i remembered that i had some sugar-free jelly (strawberry) left over(made up already), so i dumped some of that on the rest of the mixture, and together it tasted awesome!
now i just gotta figure out how to make these into some breafast bars or something, cos i really did like the mix!
but i did end up eating a bit of sugar-free stuff, i'll probly have some more later on today, just to get the cravings outta the way for the week, its nice to have a kind of cheat without cheating type thing :p

wow, what a workout i had today, lowering the ressistance level was really a good idea, im getting a much better workout now! i can really feel my cardiovascular system getting a great workout, instead of my legs! (i go alot faster now) just goes to show its not always about how much weight you do, but the intensity that matters!
so feeling good, i can feel my metabolism getting a boost! just pretty excited about this :p
makes me feel like a fool cos i could have been doing better workouts in the past, but you live and you learn! hopefully now i can power home to my goal in 6-8weeks

anyways, tomorrow is going to be a early morning, i have to be in at school at 9am, ok that may sound slack, but i usually start at 11 on wednesday, so im going to have to get to the gym at 6am (means waking up about 5am) because my weights usually take about 1.5-2hours to complete, so its a bit of a rush!

its saturday already, today always comes so quickly!
first off, you cant tell, but this is my second time typing this message, i was typing my entry just a few minutes ago, when my computer froze for no reason at all, it just stopped working, so i lost the whole message!!! very annoying, but i will type it out again, the second time is never as good as the first (coming straight off your head is always best) but oh well

today i came in at 94.96kg(209lbs) down from 95.84kg(211lbs) a loss for 880grams (2lbs) which im pretty happy with, i have a feeling my bmr is getting lower as my weight is going down, maybe its time i re-calculated my diet and got some exact figures! (measuring everything!)

anyway its always nice when you break a 10lb barrier (230,220,210, etc...) so some extra motivation for me :) when i get to 204lbs i will be "normal" according to BMI so maybe that can be a mini goal for me in the next 4 weeks or so, not that im going to try anything drastic to reach it, but a goal is still something extra to work for!

i got my fitness assesment this tuesday, its a free thing my gym does where they do a few tests (blood pressure, bodyfat, measurments, bike test for cardio) they write you a weight program and help you with your goals too, damn my gym is good :)
anyway im thinking of adding in a low/med intensity cardio session once a week, just so my legs dont get so tired, and maybe my body is getting a bit too used to HIIT, also i would like to work on my endurance a little to, john seems to be having fun with his lower intensity workouts, so maybe it will be a good thing for me to do!

im going to submit this before my computer decides to freeze again! maybe i'll have another update later today :p

urg hectic sunday today!
i tried the bodybuilder pancakes recipe today, i think i really suck at cooking pancakes :)
not that they really tasted that good anyway, oh well i guess you gotta try stuff out to see if its good! but i prefer my big bowl of stuff :p

i ended up having a bit of diet coke today, just cos i could, i'll probly have some jelly or something later today, for stress relief :) sugar calms the nerves! or maybe a turkey sandwich, sometimes my diet is a bit stressing, with the amount of strictness i put into it, i guess its just on sundays where im trying to find new ideas for breakfast with the ingredients i normally use for my morning meals, next week im just throwing lots of stuff in a bowl, no fancy stuff, true bodybuilder style :)

urgh so tired today, didnt have my best workout :\

i think there was a few facotrs that contributed to this, my binge on sugar-free products yesterday, and i went to see kill bill 2, got home a bit late, had a late meal, and i woke up 20mins early this morning!
im going to be sleeping alot today, getting my energy levels back up, drinking a ton of green tea and so forth

yesterday, what a day of sugar-free filled craziness
i had a cup of the new lime diet coke, a few tablespoons of sugar-free jam on my bread (2:00meal i usually just eat bread plain, sometimes i add the jam), some splenda and diet chocolate sauce on my cottage cheese and almond butter, with a side of 500ml of sugar-free jelly (jello in america! the giggly stuff!) damn that stuff fills you up with only 20calories!

after that i went out to a movie with some friends, was going to buy some diet coke for the movie, but you know movie prices, like $5 for a small so nuts to that! probly better i didnt buy it anyway!
got home a bit late, had my chicken + broccoli a bit late, went to bed a bit late too, and got up early!

im never eating that much sugar-free stuff in 1 day again!!! im going to only have like 1 serving of sugar-free jelly a week and thats it, i wonder how this will affect this weeks results! :o

i had another fitness reassesment today, all went well! i got a new weights program which is a 2 day split, and it has supersets! and a few other new and challanging things, im looking forward to it!

i got all my measurements taken, i got my instructor to write them down, and compare them to when i started, here they are...

15/12/03

bicep
-right 38cm
-left 40.5cm

Chest 112.25cm
Waist 118.5cm
Thigh
-right 69.5cm
-left 68.5cm

18/05/04

Bicep
-right 35cm *3cm loss
-left 35.5cm *5cm loss
Chest 104cm *8.25cm loss
Waist 87cm *31.5cm loss :eek:
Thigh
-right 62.3cm *7.2cm loss
-left 63 *5.5cm loss

im pretty damn happy with that!
i also got my bodyfat checked at it is 17.59%, which is good

another thing i did was a cardio test on a bike, which i did really well on! i got 4/5 (1 being the least fit, 5 being the most) just goes to show HIIT works in more than just burning fat!

one more thing i should note, is that i have created a new diet, its on bb.com for critique, i'll probly post it up here later if i need more help, hopefully i'll start it next week, along with my new weights! i think i will take it easy this week, still do a bit of cardio, no weights tho!(except tomorrow when i get shown how to do the new exercises!) start fresh next week, all pumped again!

i got my shown my new weights today, damn its alot more intense! its going to be great, im pretty glad a wrote a new diet for it, cos im going to need it!!
im pretty glad its a 2-day split, makes things alot quicker, so maybe i can sleep in a little more :p or actually get to school on time! (j/k!) most of my weight days are on days that i start at 11am, with the exception of friday where is start at 9:45am, so no big deal!

i really want this week to end already, so i can start my new diet, im going to start it on saturday, weigh myself, but not compare it to last week, as this week i've been doing less exersice, so i wont count it, then for a few weeks i'll track my progress and see how this new diet pans out, i really do think its alot better than my old one, far more efficient! but like any diet it needs testing! maths formula's can only take you so far, hopefully it will all turn out well and i wont need to change much, but you never know!

today is my last day on my "old" diet, i didnt do weights today, like i normally did, rather i did 10mins of the bike, and 10mins on a tredmill(new for me!) then i did some ab work
tomorrow i'll do a normal workout, i dont expect it to be as intense tomorrow as my legs felt pretty sore today when i was doing my cardio, but who knows, maybe i'll amaze myself :p

anyway, im really looking forward to getting into my new diet and weights, its like im starting over from the start, just without the mistakes! instead of thinking "only 2months to go" that will be gone from my head, and im more wondering how the next 6 months will treat me, and if this diet will work, it always makes training alot easier if you never get it right, if your losing too much weight, or too little, you can tinker with your diet and you just gotta wait a week too see if your changes have paid off! which makes the wait alot easier!

i've just posted my new diet, since i just finished my last meal, of my old diet!
i really have high hopes for this diet, its far better than my old diet, more vegies, more fresh food, less processed food (bread basically!) most of my carbs are from vegies which will give me a big metabolic boost, also my pre and post workout meals are alot better, they actually give my body enough energy after a workout, then i have my post-post workout meal, because i will be having a shake PWO, i even bought a stick blender for it tonight! (check it out here (http://www.breville.com.au/products_detail.asp?prod=232))
i hope it goes well, who knows maybe i will have to add more food too it! im going to make sure i work extra hard this week!

new diet and weigh day today, a weird and good day
today im 92.54kg(204lbs), down from 94.96kg(209lbs) a loss of 2.42kg(5lbs) which i have NO idea why i lost this much, i did less work this week!
on monday, i had a crap weight session, cos i went out on sunday night, i didnt cheat or anything, just had a late meal and got to bed a little bit later
then on tuesday i had a fitness assesment, where the hardest cardio i did was a bike tests, the highest my heart rate got was 120 (that was a peak, only for a few mins towards then end where it gets "hard") i didnt do my normal HIIT on that day
then on wednesday, i had an instructor at the gym show me my new weight routene, which was pretty hard i must admit ;)
thursday - HIIT as usual
friday - no weights, i just had some fun doing low-intensity cardio on the bike and tredmill (10mins each <120bmp) i also tried some new ab exercises

i assume cos i did less, it gave my metabolism a jump start, or something like that! oh well, new diet now so i guess i can just track my progress


ok also new this week, my new diet! i just had my first shake, and it was awesome! my stick blender is the best, i couldnt even taste the potato, it was like a banana-choc milkshake! tasted awesome! lets hope my results are as good as that shake!

been on the new diet for 2 days now, and im feeling alot better, all the extra vegies are making me feel great, and more energied, i now regret not making this change sooner! but well all make mistakes and i have only been doing this fitness thing for 6-months

chuck norris doesnt count a mistake, unless he doesnt fix it, and according to him he has made no mistakes! (and we all know chuck defeated the WHOLE vietcong army in missing in action! :p)

anyway i cant wait too get into my new training tomorrow, then come home and have a nice shake, im very proud of the PWO nutrition now, a nice thick, chunky, 400calorie shake! nothing better...

also sweet potatoes tastes awesome! im never going to get bored eating them, i cant wait too see my results at the end of the week, see if i have to tweek my diet, i hope i can add more food :p but im not going to jynx it, so we will see!

well today was my first day on my new weights! and to tell the truth it felt a little easy! i think last weeks, taking it easy phase really helped me get some strength and energy back (even though i lost 2.5kg, go figure! :confused:)

anyway i've decided to wake up a whole 30mins later on cardio days, because i want to get all my meal times right! and cardio just doesnt take as long, and i dont wanna go on a 4-hour fast between my 1-1.5hr after meal and my 1pm meal! cos i really do have to have that meal no more than 1.5hours after my shake!

im still wondering how this week will turn out, are my weights intense enough? only time will tell... :cool:


oh yeah i'll update the weights as soon as i can remember them all!

i havent update my journal much this week, i've really been busy with school, yeah i actually did school work this week :o
anyway today is saturday, and im pretty happy, im 93.06kg(205lbs) up from 92.54kg(204lbs) which means i gained a pound, this week, however as we all know last week wasnt normal and i lost 2.5kg, these results have shown me that it was just a stupid fluctuation and in reality, over 2 weeks i have lost 1.84kg(4lbs) which is great
im pretty releaved about this result because it means i didnt lost a big chunk of my muscle! and also it mean i have more weight i can lose before i reach a healthy weight.... if that makes sense

i was thinking that i would weigh 91kg this week, and that would mean im only about 4-5kg away from my "ideal weight" and i thought i had more than 4kg of fat in my gut and other places, so i was getting worried if another 4-5kg would be enough to get me looking "skinny" or at least not have a big gut hanging over my belt

anyways, today is market day, going to stock up on all the fresh fruit, vegies and meat i need, for a cheap cheap price! also its a good day out of the house, get some good exercise too! :D

today is a different sunday, i've decided to get rid of a few cravings i've been having, dont worry i didnt cheat though!
i had a very different breakfast this morning, which included 1 egg (whole), 1 large apple (about 200grams) and a hot, whey chocolate (3/4cup milk, 1scoop whey)
i managed to fit it into my diet, on a sunday morning
and this afternoon i plan to have a whole thing of sugar-free jelly, that should take care of my cravings for another 2 weeks! (after 6-7months sometimes it bugs you a bit!)

anyway i enjoyed my "different" meal, even though it really isnt a cheat, because its all healthy, and its pretty much along the guidelines that i normally eat in the morning, its still a treat to me! i really do enjoy a good apple and hot chocolate, as for eggs..... i was just craving them for some reason, may it was because its possible for me to fit them into my diet once a week heh oh well! :p

today i really should do school work, but i think my friend is coming over and we are goign to go to the gym for some spa/sauna/swimming, we will see what happens!

i still have to get used to my new weight program, adjusting the weights so i can do good sets (not to heavy, not to light!) its hard to get it right, its kinda annoying though, im getting a bit sick of cutting and not being able to increase the weights alot, luckily im pretty close to my goal, i just gotta do it, for another month or 2, then bring back my sanity with a huge cheat meal, hell cheat day....and a half ;)

right now i just want this semester in school to be over, i hardly care what marks i get, cos im losing a bit of interest in studying music, i still love to play it, and plan to after this year, but its just the academic side that really gets me down, and playing stuff i dont want to, but have to :\

maybe a nice piece of chicken and broccoli will cheer me up, i can NEVER get bored of chicken and broccoli, i dont care how much i eat of it, i will always look forward to it at the end of the day! which reminds me, i should probly start preparing all my vegies, and maranate my chicken now

im feeling alot better today, all it took was a great cardio workout, i was feeling drousy and unmotivated in the morning, after my workout, feeling tons better and confident again! gogo endorphins :D
chuging my potato-banana-choc-protein shake today was alot more rewarding :p
anyway lots of stuff to do today, shopping...bass lesson...school work, i wonder if i'll do any school work today, i really should as i have exams next week, i'll try harder next semister! (ps: thats what i say every semister, maybe this one will be different because im fitter, i doubt it though! :p)

weird week, lots of ups and downs (motivationally speaking) but i still stuck throuh it, and have come out feeling good
todays weight in was.... 91.80kg(202lbs) down from 93.06kg(205lbs) a loss of 1.26kg(2.7lbs) a bit more than i would like, but still under 3lbs so its not that bad, im not sure if i should make any dietry changes, maybe i will just be a little less strict with my portions, instead of having 300-350grams of broccoli, i'll just have 1 big piece :)

but im getting really close to my goal of 90, although im not sure that will be the weight that i stop cutting at, im thinking more of 85-87, cos i kinda want a 6-pack, also i really wanna DESERVE a huge cheat day, so i can go and eat anything and not feel like it was for nothing, or end up regretting it!

oh well just gotta keep on doing it untill im happy! nice to know all this hard work is actually paying off, and my new diet is working :D

i figure its time for an entry
today i've been doing lots of school work, of course i've been distracted by my PC today as usual, but i still got alot done.... i think :)

my dad is over again, still concerned that im missing nutrients, just because im losing weight, for some reason you have to cut out vitamin A to lose weight :rolleyes:

not only that he wants me to eat crap food because its "fun" he doesnt understand that fun to me is eating well, lifting hard, and seeing good gains, and that fun doesnt have to involve simply opening and closing my mouth then putting inches on my waist line! its getting annoying, he keeps telling me things that are not true, and he is just making up stuff some times or talking out his arse
just had to vent that, my dad can be very very annoying, thinks he knows everything about everything and will lecture you at any chance he gets *shudder*

anyway, in other news, im doing more research into training, i thought that i would design my own weight program next, because right now the gym just tells me what to do, and i would like to learn how to design my own program, i'll probly get started on that in about 2months or so, whenever i'm done with my current weight program! (i just started it 2 weeks ago!)

i just updated my weight program, finally got around to it!!

as you can see SUPERSETS! are there :D they are pretty intense, but i like it that way!
i cant remember the names of a couple of the ab exercises, but i'll get them soon :)

whoa late night entry tonight, i though i would make one while i wait... im not sure what im waiting for! perhaps my mum to get hope, but anyways! IM REALLY TIRED!
i've got a bass tech exam tomorrow, then my major performance exam on friday, also i gotta play another like 6 songs for my friends exams, and do a couple of other written assignments (my fault for not doing them sooner!) its going to be a tiring week this one, cant wait untill friday!! even on friday i finished at 10pm because my friend needs me to practise late night (only time he could get) then i get to come home to.... my brothers b'day party! yay, i'll just wanna collapse in bed, but i will have a party going on around me, how annoying! still the week will be over, i'll go weigh myself the next day and see if i should increase calories or what! right now i just want school to end! the end is nigh!!!
ok im rambling now! i guess thats what i do when im tired and stressed, but after next week....3 weeks of holidays (well next week i dont really have classes, just friends recitals, alot less stressful and less time consuming)

over the holidays, i will hopefully break the 90kg barrier, and be on my way to the 86-7kg mark which in which case i can go out to an all you can eat buffet and kill my stomach (and cravings) when you are really close to a goal, you crave alot of things, i dont think its when you have been dieting for a long time, but rather when you are so close to a goal, you can taste it!

anyways i think i've sounded stupid enough for one night, im going to get ready for bed and hope that i pass my exam tomorrow!

arg, tiring week this week, have had exams, and lots of other things on, late nights, tired workouts, etc...

my brother had his party last night, so i got to bed pretty late, woke up an hour late and did my workout, and weighted myself
today im 91.20kg(201lbs) down from 91.80kg(202lbs) a loss of 600grams, or 1.3lbs, which i dont know what to think of, its been a weird week, maybe its cos i've had several late nights and alot of stress, or because i woke up later(very late night last night) this morning and didnt really have a good workout so i held more water
i got noooo idea! :)

anyway me and my mum are going to get a cake for my brothers birthday today, so we can sing happy b'day, maybe i'll have a slice! just maybe ;)

in conclusion this week doesnt count :p

well yesterday was a hard day for me to accept, but im fine now, i even wanted to go bu a scale yesterday to weight myself this morning in a fasted state, shows how obsessive i am :rolleyes: but still, over 2 weeks i lost a good consistant amount of weight, so i guess it evens up again
this morning im feeling alot better, i was really really tired yesterday, i have had a real lack of sleep last week, i had go into school late at night to practice for friends, and also i had my own recital(and other exams) to worry about
next week i still have a couple of things to stress over, but they arent that big, right now i just wanna relax for a few hours, my brother is in bed, i've just had a big bowl of oatmeal and some cottage cheese, and im in my nicely heated room, nice and relaxing
maybe i'll go play some warcraft 3 :)

wow im feeling GREAT this morning, i have really made up ALOT of sleep and im feeling so energied, i had an AWESOME workout, then i came back had my shake, which was also GREAT! and my turkey about an hour later, best, turkey, ever, nice and fresh, thats how i like it, unfortunatly i have to buy a kilo a week then freeze it (in 100g portions) and thaw it out everyday, sorta kills the taste a bit, but i always have the fresh stuff on sunday/monday and its always better!

i must say extra sleep is really important, i forced myself to get tons of sleep these past few days because i knew that i had missed out on sleep last week, but in reality, i should have always been sleeping this much (about 8-9hours) now i regret not doing it! but you know you have to make mistakes, you can never think "if i would have know that 6 months ago, i would be so ripped!" you have to make the mistakes and disadvantage yourself in early stages to learn, there is no way around it

also this week i have been going natural, which means im not adding alot spices, or herbs to anything, just enjoying the natural flavor of all my foods, except at dinner, where im going to use 3 cloves of garlic on my chicken and broccoli, as i feel it gives me more energy in the morning and better performance, if anyone reads these logs i suggest you try it :) enjoying the natural flavor of food is a must i belive now, alot of people go "eww how can you eat that" even though i put pepper and stuff on it, now i can simply explain to them that they havent tasted crap, unless they have gotten themselves used to the natural flavor of a big chicken breast, or a nice huge piece for broccoli! its better than all the artificial crap out now, why hide the natural flavor of foods with herbs and spices, when the natural flavor is so much better!

anyway i've rambled on about crap from long enough, i should probly start doing something more productive, i got peoples recitals i gotta play for this week, and cant let them down! i want everyone to get distinctions like i did (had my recital last friday, glad its over!, seriously i have no idea how i pulled it off!)

well im on holidays, was really busy today, doing shopping, getting some medication for my hands (they are really dried out, been washing them too much, damn increased water intake :p)

over the holidays im going to try and stay more active, school kept me sorta active during the day, but without that for 3 weeks, im going to have to go on walks and stuff! which i normally wouldnt mind, but its winter here in australia, and i HATE the cold, i'll still walk though :) maybe i'll do something energy consuming around the house

anyway im looking forward to tomorrow's weigh in, i just wanna see how this week has treated me, i've been eating everything without herbs this week, and i've decided what foods need herbs and what foods dont!
i've really gotten to like the natural taste of chicken and turkey in particular, i dont need to add herbs to them anymore to make them taste really good! i just add garlic to my dinner chicken + broccoli and its all good! (i've been eating about 3 cloves of garlic at night for a week, see what effects it has! i reckon its been a great addition to my diet)

vegies need something on them i think, but not much, garlic is enough for my broccoli and i think i'll continue to mix my brussel sprouts with cottage cheese, thats damn tasty!!
im going to spice things up next week for sure, i just wanted to test the natural flavor of things for a bit, its pretty interesting (call me crazy, i am!!!)

its saturday again! end of another week, and phew im tired! nice workout this morning (its always harder on the last day of the week)

today i weigh 90.78kg(200lbs) down from 91.20kg(201lbs) a loss of 0.42kg(0.9lbs)
humm weight loss slowing :o but i've still got lots more to lose in my lower-abs!!
so this week i've decided im going to try to throw in a medium intensity cardio session (like john) probly on thursday, instead of my normal 3-day-a-week HIIT program
i guess i have done HIIT for ages now, my body has probly gotten used to it so this will be a welcome change, i hope it boosts my fat loss a bit! i really wanna get rid of this lower-ab fat, its really annoying!

bad night last night, couldnt sleep properly, got to bed at about 9:30, woke up at about 1:30am to goto the toilet and never really got into a "deep" sleep again, got outta bed at about 4, had a shower then did some stuff on the computer (re-arranging my diet, yet again!)

anyways i had a good breakfast, nice and big, like 540calories :D
today i had 100g cottage cheese mixed with 1 scoop whey (wow this was DRY!)
also i had 50g of oats with 50g of sultana's (like raisins, but smaller) microwaved, now thats a TASTY dish!
i think im going to make myself some lime jelly today, just cos of this slow weight loss, i've had an urge to want to cheat (its always at night, probly cos im hungriest then) so i better at least get my sweet tooth under control (there is no controlling my cravings for a huge bowl of pasta with meat sauce tho :p)

anyway since i mentioned i was playing around with a new diet, i may as well elabourate a little!
depending on the results i get this week, with a changed training plan, im going to try upping my calories a bit, mainly through adding a pre-bed meal, with like 150g cottage cheese and 1tbsp of flax oil, now it seems like a simple addition, but then it got me thinking about how much cottage cheese i was eating!! i already eat 120g for breakfast, 200g for lunch, then another 150g for pre-bed, thats a massive 470g a day! talk about lack of variety :p also i dont know what the deal is with eating that much dairy in a day, i'll have to make a few posts about that, but i was thinking of just adding in half a chicken breast there, and then to make up for the lost cals/carbs add some fruit (was thinking cantaloupe)
but in total i would add about 250calories to my diet, mainly in fats, and a bit of extra protein and some carbs, just to get rid of that midnight catabolism/hunger, maybe save more muscle and boost my metabolism (if i need it, we will see after this week, it could just be my training)
of course there would be a whole new timing in this new diet, i've put a bit of work into it already, call me obsessive (i know i am)

well its going to be COLD today, and COLD every other day here, stupid winter, i still wanna go out for walks to keep my activity up, i guess i better just rug up and boil a green tea for when i get back, maybe i can find a bike to go riding on, or clean my room :p that would burn about 5000calories right there!

i've been doing pretty well keeping myself active these past few days, just walking around, its been "interesting" but i dont know if i can just walk an hour everyday for 3 weeks, but i'll see how i do! :p

i've been answering lots of questions in forums lately, i find that when i get home from the gym, i find myself sitting on the computer for like 2-3hours just browsing this forum and bb.com forums mainly, reading threads and replying, i find its the best way to learn is to help others, and explain some things to them, although it can get frustrating seeing the millionth "look at my diet" or "im overweight, help" thread! sometimes i feel like answering them, sometimes i dont!

anyways, i feel that this walking is doing me good though, i think its having a good effect of my lower-ab fat, but who knows, i'll have to wait untill saturaday to see how much i've lost

i got my bodyfat checked this morning, it came out 14.5% which we both though was too low, so a good estimate would probly be 15-16%

anyways i got shopping and stuff to do today, so i should be able to keep myself entertained, away from the computer (im addicted to this thing!)

ok weird morning, i get to the gym, all excited about my med-intesity workout, and it turns out the gym is closed because of some power failure!!
i was stressing out for a bit, but then i decided i would just go for a bit of a swim, which i did, however it wasnt much of a workout cos i suck at swimming (my arms and legs keep hitting the bottom of the pool, and i have no goggles so i cant go in a straight line) i ended up just paddling around on my back for a while, hit the spa + sauna, went home, and then went for a 10min jog, which felt pretty good, i didnt know i could jog for that long!! so im pretty happy that i was able to do that

anyway today i got tons of stuff to do, got a bit of walking i can do, make up some lost cal's and hopefully have a good weight session tomorrow!
i sure hope all this stuff accelerates my weight loss a little, if it slows down again, im going to have to kill myself (aka: lower calories!) :p

or maybe i should try raising them, im not sure if that would fix the problem though!

ok time to update my journal then make something to eat! i've been browsing the boards for a bit, and gotta get my post-post-workout meal cooked (on the holidays i like to cook everything fresh cos i got the time!)

anyway today i came in at....90.26kg(198lbs) a 520gram loss (1.1lbs) which is pretty nice i guess, i have busted the 200lbs marker, i think this has been a long goal of mine for a while, unfortunatly i still have a big 'ol gut ! :p (its probly smaller than i think, but you know, you can never see the results in yourself) so im going to slowly cut down do 190, maybe even 180 if i have to, i really want a 6-pack by summer (dec/jan/feb) so i do have quite a while to do it, so i better take it slow so i dont lose muscle
im considering adding a night time meal, but just a tablespoon of EFA/flax oil with maybe a whey shake, just to give my metabolism a bit of a boost, and see how that goes for a week or so, now that im under 200lbs i feel i can experiment a bit more, adding calories here and there
since i didnt get to do my med-intensity cardio last week im going to try it again, hopefully no power-failure this time!!! im really interested in how i'll do, since i have been doing HIIT for ages!

any i better start cooking, i got shopping to do today, need a new multi(going to get a good one this time) and i may as well pick up some more whey, and some EFA oil while im there, my bank account is going to come under attack today :p

i've been feeling guilty not making a journal entry for a while, i cant think of much to say!
i got a new tub 'o whey, dymatize elite "butter cream toffee", its ment to be their best flavor, since i mix it with a banana and a potato i think it dull's the taste a little, but it smells really nice, im going to have just that + oats this sunday so i can really taste it, see what everyones raving about!
i got lots of running about to do today, gotta goto my school, drop off some work i should have handed in several weeks ago :p then goto my bass lesson, which im starting to think is a big of a waste of money, since i dont really learn much anymore, we just jam about, then i pay him $20, but i've been seeing this teacher since i started playing bass so i cant just go "i've learnt all i can from you, goodbye!!" i just feel that going to music school has expanded my playing so much, but he cant keep up with what i need to learn and improve on, i feel pretty guilty feeling these things, but its the truth damn it!

i also got a new multi-vitamin, no more centrum for me, i got a good one, i also got $10 off :D its called "swisse" i think its an australian only brand, but its got tons of good stuff in it, more vitamins, larger quantities, and also some good herbs in there!! the tab is like twice the size of centrum, but i know its good :)

hopefully my goal of breaking 90kg will come this week, ever since i started my new diet, i've been losing about half the weight per week, which is a good thing, i've come to accept, less muscle loss! but you know me and my gut, i want it to goooo! its very stubborn! :p but slowly but surely im sure it will disappear, i've been keeping up some good activity, going on a few walks, also doing some cooking/cleaning around the house has kept me a bit occupied

weirdest thing happened yesterday too, my friend rang me up and asked me where i buy my protein powder, and what cottage cheese i ate!
i also saw him posting on bb.com forums for advise, which i helped him, but he doesnt know it was me!! HEHE ;) i'll continue to follow his posts and make sure he does well! looks like some inspiration has finally rubbed off on my friends!!! no way im letting it goto waste!

anyway, as usual i said i didnt have much to talk about, but then i wrote an essay, good to get some things off your chest, only a online bb for everyone to see :p

i think i need to make a post, to get some things off my mind
i recently posted my pics(in a few forums), and people thought that i had alot of sagging skin, really unelastic, which has got me worried
i wanna see a doctor about it really soon, so i know whats going, as i've been told its not looking normal
right now i dont know what im feeling about it, a bit depressed to be honest, i really hate that lower-ab "fat" (which im not even sure it is) and if i'll even get rid of it now, unless i can fork out lots of cash i dont have, for an operation
right now i dont know what to think, apart from bad elesticity of my skin, i have one other thought why it could be like this, which i'd rather not say right now, but i dunno, im going to have to speak to a doctor
now i dont feel like doing anything, really unmotivated, feeling sad :\
it probly sounds a bit weird me saying all this stuff in an online journal for everyone to see, but its really the only place i have, and i dont like writing stuff in a book!! im just confused now :(

feeling tons better today :)
i guess i got over my loose skin factor, and now im more happy about tomorrow, i should be on track to break 90kg, which has been a huge goal for me for a while now, that would mean i have lost over 30kg (about 66lbs) in the gym and 30-40kg in total (pre-gym i lost some weight, but then i learnt how to do it properly!)
i think im going to have a huge cheat meal next saturday, all you can eat buffet, i dont think i'll do the day of crap after it (maybe a couple of things :)), just a big binge, followed by a cheat meal every week or so
i want to learn how to cook, so what im going to do is maybe cook myself up a dish once a week, maybe some fancy chicken dish (who said a cheat cant be sorta healthy!) or sometimes a big cake :p
and maybe once a month i will treat myself to a huge pizza or pasta dish from a restaurant, thats untill my cooking gets better (or i cant stand it anymore!)

i think i will continue to cut down my body fat for a little longer, i dont think i will go lower than 85-87kg tho (187-191lbs) i will just start bulking at that point, or maybe i will change my goals sooner, depending on the feedback i get as regards to my skin (i've been told to keep cutting, and bulk up, nice and confusing, the way everything is!)

but since my skin will shrink over time, and its not a matter of staying 100% strict to my diet, i shouldnt really "punish" myself for it, cos i have been craving alot of things, so i figure i can still keep it pretty healthy, since i never really craved sweets before i started my diet, only since i started it have i really appreciated how good a creme filled dounut tastes!!, its always savory stuff that is the nicest (and the most evil, except for maybe cheesecake, damn thats evil)

well a new mind-set, a new plan? we'll see tomorrow, i've done a good bit of activity this week, went for a nice walk to think yesterday, did me good, i only get annoyed at things for a day, then im all good the next day for some reason, no matter how bad it is! it just takes me a day to get over it
gotta pick up some chicken later, so i guess i will take a walk to the supermarket, hit the HIIT hard tomorrow and hopefully be at my goal (only really 300grams away, but if i dont reach it, there is always next week!)

this has been a nice entry for me, i feel alot better now! i wonder if anyone read it :p

I'm still subscribed to this thread, and get e-mailed your entries :) So I read it! The loose skin thing isn't so good, but I'm glad you've realised that just because your body MAY not turn out how you imagined it, doesn't mean that you shouldn't strive to be the best that you can be. Keep up the good work!

yeah im a bit nervious about incorperating cheats into my diet, cos i just wanna cut slowly now, and hope my skin shrinks enough by summer so i can take my shirt off
i took another pic of myself in a fasted state, in the morning, and not relaxing my stomach (not flexing, but you know, "natural") check it out here (http://forums.johnstonefitness.com/showthread.php?t=6119) (down the bottom)
i dont think its as bad as i originally though, i just hate not know how much fat i have left, as the skin calipers would probly be inaccurite on me, and im not sure how much more weight i should lose, i think im going to continue cutting, untill im about 85-87kg, i dont belive i should go any lower than 85 for sure, its pretty confusing now!
i think im going to incorperate healthy cheats each week, accompanied by the occasional binge on crap, as i dont want to have a crap meal every week, cos im the kinda guy, instead of eating a piece of pizza, has the whole thing! and i think a better way for me to control these cravings is to do it less often, but more
healthy cheats will only do me good though :) well i hope anyway

your progress has been great sheepish, you are like over 100kg and still lean! i wish i could be like that! damn.....body


in other annoying news, i told my brother to clean his mess before he left for sydney, but he just cleaned like 2 pans and now hes gone for a week, leaving me with the mess (he cooked a cake, thats alot of mess on its own, but he also had some yogurt, left the half eaten cake on the plate, there is still half the cake in the dish, not to mention all the measuring cups, and also he didnt clean much from the stir-fry he made last night, im sure there is more!)
i gotta find a way to get back at him, maybe i'll leave a bag of sugar in his room for the week and let the ants do the revenge for me!
or just beat him up :p .... gotta be more phycological tho :)

Lol... not too lean, I'm around 23% bf at 116kg or 257lbs. There's a photo here (http://www.dulindor.freeserve.co.uk/me.jpg). I'd say that this is one of the few times in my life I've been really happy with my body... I'm strong, I'm good looking (er... :p ), healthy and I feel great.

You are doing GREAT with your diet right now. Every time I read one of your posts I think... "wow, he's still going!"

You're 6'2"-ish, yeah? You look pretty lean already, and you don't want to go too light at your height. Having said that, the guy I train with is your height and only weighs 76kg. It depends a lot on your body type.. he doesn't look ANY thinner than you.

im closer to 6'4, 192cm (borderline 6'3/6'4, i always say 6'4 tho :p)
i just wanted a flat stomach! i guess it will all happen, by summer if im lucky (dec/jan/feb here)
i guess my next goal is figuring out what im going to do next year, im looking at being a security guard! just earn some money, also i'd like to play in bands, so i get some extra cash from my skills as a bass player (i have been studying music for 2 years!)
i guess if i get that all down, i wont feel so pressured to achive such goals by the end of the year, and i can take it much slower, lead more of a normal life(enjoy more foods, but also enjoy going out more, which has been lacking since i started my weight-loss, but when i was overweight i was pretty anti-social anyway, too many computer games!), which i would like :)
maybe this half of the year will be different, a slower, more enjoyable change? we will see :)
i got alot of thinking and decicion making to do!

well its saturday, but not just any saturday
today is THE saturday, that i REACHED MY GOAL (destroyed my goal really)
today i weighed in at 89.74kg(197lbs) down from 90.28kg, a 540gram loss or 1.2lbs

now the reason i used the word "destroyed" is because i decided to weigh myself twice, once with my shoes on (how i do it normally) and once without my shoes, and without my shoes i came in a whole kilo lighter :o (88.70kg, 195lbs) so my real weight is closer to that, i still dont know my fasted-sunday morning weight, i should really find that out! my clothes probly weigh a bit too, oh well

anyway, this week i did my medium intensity ride, for 45mins, i really had trouble getting my heart rate up to 150bpm(damn this new fitness! :p) and i've been eating 150g spinach, 180g broccoli at dinner time, same calories, just i reading all that acid balance stuff, and spinach is a great neutraliser of acidic foods (the chicken!) so i figured i would give it a shot
i guess i feel a little better, but as you can see from my results, no real difference, from both changing my cardio and eating the spinach, i guess its more of a long term thing!

anyway, i feel really great now, reaching such a huge goal, after such a long time (started at the gym 15th of december, thats more than 7 months cutting)
but i have learnt soooo much, it has truely changed my life, not only my life but also i've at least made people think a LITTLE healthier, even if they dont convert like me, maybe it will stave off diabities or a heart attack for a few years of their life! maybe enough time to change their habbits, and save their life! maybe i'm thinking a little too big now :p

anyways, i couldnt have done this without my addicition to bodybuilding.com and of course john stone!!, best resource ever, people are always bagging the internet saying that everything is false, but me, and alot of other people too, are living proof that there is alot of GOOD info on the net, its just a few bad eggs that spoil the reputation of the other sites, which is crap :\

but gotta finish this post on a big smiley face, going to the market today, pick up fruit, vegies and meat, then relax for a few days!!

:D

heh what a day!
i went to the market, and i bought my usual fruit, veg and meat, but i did a few things differently!
i tried some full fat cheese (oh damn is it fat + calorie dense, i ended up buying a block cos it was so damn nice, but i dont think im going to eat it! my mum and sister will like it tho)

also i had a few hazelnuts with my almonds, they taste good!

and just then, i had a HUGE dinner, big peice of chicken(over 8oz for sure!), about 400-500g broccoli, 150g or so cauliflower, like 100-150g sprouts and about 100g spinach left-over from last night
and to top it all off i had a strawberry
i reckon i can still eat more, even though im completly stuffed!! which is a good sign cos i wanna really eat big at the buffet im going to next week, no holding back, this week is all about raising my metabolism, well, sorta, just eating a little more really!

im seriously considereding bulking, but i wanna cut for a little longer, maybe, im not sure right now!! i know i need more muscles, but not sure if i've blasted enough fat
i'll get a few peoples opinions this week, or feel free to post here or pm me with what you think (you can view my pics here (http://forums.johnstonefitness.com/showthread.php?t=6119) if you havent already seen them, also you may miss this (http://www.users.on.net/~jafae/memorning-side%202.07.04.jpg) one, which is me in a fasted state, not relaxing like the other ones, but not flexing, so natural, ok im obsessing again, i'll stop!!)

anyways good day, lots vegies, tomorrow is my day off, i guess i have alot of growing to do tomorrow!! since i just ate a TON of good nutrients and anti-oxidants

ahh sunday, day to relax?
i ate too many vegies last night!! next saturday, im dreading the day after, i guess i could have chewed my food a little better (im a pretty sloppy eater :p)
anyway, im so full, whenever i eat something it fills me up soooo much
if you ever craving any food, just go eat a kilo of various vegies, the next day you will hate food :)

anyway, i think im going to start bulking soon, i've been re-configing my diet, dont worry im not going to jump from 2000calories to 3500calories in a day (i think i would explode) i'll do it gradually, maybe starting tomorrow i'll add some calories to my PWO shake or something, im still working on the complete diet, so that will probly take a week or so for me to perfect (im quite the perfectionist!) then i'll just have to build up to the calories i gotta eat (something like 3400-3600 a day for my size, but i can imagine my metabolism is slow as crap cos i got no muscle left :p)

so i'll bulk for a few months(maybe even 3-4 if i feel like it!), dont wanna gain more than .5lbs a week, reaaaaalllllllly dont want extra fat, i'll keep my cheats healthy, and if i really feel i need a doughnut then i'll have one or 4 :p but i'll work it off hehe ;) but my goal is to stay cheat-free as much as possible (should be pretty easy, since i've been able to do it for the past 7months) but i'll give myself more lee-way this time

anyway my stomach is feeling bloated, but it aint (hey i only had like an extra 200-300calories of vegies last night, shows how good vegies are for killing cravings at a low cost!)
i think i'll go for a walk just to make me feel a little better! nothing hard, but its better than sitting around all day!

ok, first step into bulk territory is tomorrow
im going to be increasing my calories a whole 220 PWO! a few changes in the shake too, heres what im having (*note i wont update the first page of my diary untill im in my full bulk diet, maybe a while! :o)
anyway...

Post-Workout Shake

2 Scoops Whey Protein
176g White Potato
118g Banana
30g Dextrose

Calories: 612
Protein: 48
Carbs: 98
Fat: 4

see how that goes for a week, then maybe add some more calories

i had my new PWO shake today, im my road to 3500calories :D
and damn, im on such a sugar-high, i can really feel it!! so much energy, i feel great!
nothing better than chuging 100g of carbs and 50g of protein after a workout, im going to be lookig forward to this shake everyday!
well untill my body gets used to the large amount of carbs im pumping into myself :p

hopefully i'll get my metabolism running again this week, damn cutting has ruined it, but this week + the huge cheat im going to have on saturday (hopefully it will come together!) will surely leave me very much so carbed up!! (and bloated, but i deserve it after sooo many months of strict dieting!)

im going to look forward to doing really well in the gym from now on, even though it may take me a while to get started, cant increase the calories too fast or you will get fat!! no more than .5lbs a week for me

well i figured i better make an entry, see what im thinking, i never know what im going to write, but i always end up writing a ton!

so ummm, i think im pretty happy with my new bulking diet, i'll probly increase the calories 250-500 a week, we will see how much i have lost (or not) this week, i should lose weight this week as i am still eating below maint, but i was only losing 1lb a week on 2100calories, so we will see :)

anyway i've got my cheat meal coming up on saturday, i've decided not to go all out at a crappy all you can eat food bucket!, rather goto a nice italian restaurant down the street from me, dont worry i'll still eat ALOT but it will just be of a much higher quality
also i'm considering have some treats for lunch (so i'll miss out on some anti-oxidants for 1 day, big deal!!) i just dont wanna binge earlier in the day, so i cant fit it all the great italian food i will have for dinner (and i really like italian food, i never appreciated it before because i come from an italian family, and i guess i just got more of it, also pizza is an easy take away food!)
i'll probly go for a nice spaghetti bolognese, with tons of cheese, and after that a pizza of some sort (depending on how big the pasta dish is! these guys pizza's come in "small" "large" and "massive" i wonder how big massive , i'll take pics if its impressive enough :)) then maybe for dessert *looking at their menu now* oooo chocolate mousse.....baci :drool: or the classic tiramisu, even though im not much of a coffee fan (i really hate it) i really like tiramisu!
heh there is even a couple of desserts here i dont know what they are, i'll have to ask my mum!
still im going to stay away from booze/soft drinks, not worth the extra fat! rather eat something :D

anyway enough craving, it will only make the wait more painful, i gotta concentrate on my cardio tomorrow!
i reckon i am going to get a new weight program happening, maybe a 4-day split so i can really concentrate on building muscle, and throw in a couple of HIIT sessions in there, because cardio is anabolic!! despite what some people think, they are crazy though :)

thats about all i can think of right now, going back to school soon, next week! i wonder how my new diet will go at school, i get to eat alot more food! should be all good, i got away with eating brussel sprouts last semester, sometimes i would dunk them in my cottage cheese, damn thats tasty, even though it sounds weird, it has a nice creamy taste, although i think it would only work with the "low-fat" stuff, i tried the "no-fat" cottage cheese once, and its really bitter, i dont like bitter stuff (probly why i dont like coffee, figures :)) maybe it was just that brand, but there is only 1 no-fat variety i can find! and there is like 3 low-fat, which are all exactly the same (except in price) and yes i've tested them out, the cheapest is the same as the most expensive, so i just get the cheapest, obviously :)

thats about all i can think of :p oh wait i already said that, heh, looks like i did it again!

oh wow, tomorrow, cheat day, i cant wait
going to do my workout as usual tomorrow, weight myself, see how the extra calories did me (hopefully i can add more.... i will anyway :p)

tomorrow, going to have my PWO shake, then that will be it for my diet for the day :p im going to have some of my nonna's pasta, some ginger cake, some muffins, maybe a doughtnut or some cake, im going to the market, so i will maybe get a doughnut from there, there is this one place that is always packed, and it always smells so nice, maybe i'll try one :)
i was thinking i would just do the dinner thing tomorrow, and eat normally for the day, but then i thought....to much stuff i wanna eat, and its not like im going to do this for a while (maybe the odd cheat every 2-3weeks, which will be kinda healthy, or a small treat sometimes)

im still going to go out for dinner, have lotsa food, thats why im going to be doing the bulk of my cheating in the morning, or around midday, so my stomach can empty a bit, im sure the gi of all the foods will do it pretty quickly anyway :p
im going to be lacking some serious protein tomorrow, maybe i'll have some turkey just to keep it up! but its only 1 day, i may as well enjoy it while i can, its not like i can put on more than 1-2lbs of fat, maybe not even that if i keep active throughout the day (im doing shopping at the market too!!)

anyway, im sure it will be a fun day tomorrow, i'll see if i can get pics.... maybe i'll go for a swim on sunday, just to releave the guilt a little :) even though whenever i swim, its never intense, well....we'll see! all i know is that im going to satisfy myself tomorrow, and maybe then some :D

its saturday, after my workout, cheating time :p
heh not yet, i went through my regular "thing" this morning to weight myself, your going to be laughing after this.... i lost more weight
today im 88.94kg(196lbs) down from 89.74kg(197lbs) a loss of 800grams, or 1.7lbs, which is more than my average of 1.1lbs for the past month or so, which means i wasnt taking in enough calories all along!!! HOW ANNOYING! :p
the metabolism works in funny ways i guess! so if your having trouble losing weight, add calories before subtracting!! in your PWO shake it shouldnt matter none of it goes to your fat anyway

ok im increasing calories as of tomorrow, going to incorperate another meal, post-post workout, here it is....

Meal #3 (Post-Post-Workout Meal)

150g Turkey Breast
210g Sweet Potato
100g Brown, Long-Grain Rice


Calories: 486
Protein: 41
Carbs: 73
-fiber 8
Fat: 3

lets see what my body does this week, crazy body :p

phew what a day yesterday, i ate sooooo much :D all over now
the story is in the media gallery (http://forums.johnstonefitness.com/showthread.php?t=6416)

anyway today, i had a nice big breakfast, and im increasing calories by 130 this week, not that much, i guess its better since i ate so much yesterday!!! dont wanna put on too much fat :D
im still holding about 4-6lbs a water and stuff (probly a bit of fat hehe) im really looking forward to what my weight will be next saturday, see what effect this cheat had on my body, i think i'll get up to some cardio today, maybe a light 1hr walk, or some swimming, i just wanna do something that d