Doug's 11% body fat or BUST Journal

[Ogedei]

Bad dougz! No cookie.

Eat your veggies.

If you are eating celery....why isn't it in your food log? Do you have your fitday public? Might be an idea.

[dougz]

why isn't it in your food log?

It was last night, after I'd turned in..

Couldn't sleep..

It was like 2 stalks.. I don't imagine it amounted to many calories..

I got some veggies today..

And yes, you'll have noted I've posted my menu every day for the last week or so..

[dougz]

if you weigh 220 and calculated the BMR for 190. You should be able to eat at 190 maintenance and lose weight

I factored in activity level.

BMR (2220) x 1.4 = 3100.

3100 - 500 = 2600.


April 21/09

Pre WO shake (30 min before)

500g frozen blueberries
60g whey protein powder

10 min w/u run

DEADLIFT

135x5x2
155x5
165x5

MILITARY PRESS

135x5x3

BAD form on this one, on the last reps..

Will have to drop the weight..

SINGLE ARM ROWS

60x5
80x3
100x2
110x5x3

HANGING CHAIR LIFTS

10x3

POST WO (right after)

200g extra lean ground beef
1/2 tortilla
tbsp of salsa



DIET:


75ml 1% milk
50g rolled oats
250g 2% cottage cheese
13g walnuts
4g dark brown sugar

300g 2% cottage cheese
140g grapes
37g almonds

250g 1% milk
7g fructose
10g cocoa powder
25g peanut butter
30g whey protein powder

75ml 1% milk
50g rolled oats
250g 2% cottage cheese
13g walnuts
4g dark brown sugar

500g frozen blueberries
60g whey protein powder

200g extra lean ground beef
1/2 tortilla
tbsp of salsa

cals. 2780 Protein: 300g F 31% C 25% P 45%

[dougz]

April 22/09

2 mile brisk walk. 30 minutes.

Diet

150g back bacon
whole wheat tortilla
15ml Helmann's 1/2 fat mayo
275g strawberries

2 whole wheat tortillas
250g extra lean ground beef
30g sour cream
60g raw broccoli
14g taco seasoning

700g smooth tofu
60g peanut butter
20g cocoa powder
5g vanilla extract
25g fructose
30g whey protein powder

100g white flake tuna
25g salsa

cals. 2647 Protein 226g F 40% C 25% P 35%

[missjane]

Wow, nice detailed logging going on here! With such attention to detail, I'm sure you will be successful in all of your goals! Keep up the good work.

[dougz]

Thanks, Jane!

[S777]

Hey Buddy,

One thing I have picked up on that seems to being ignored, or I may be missing something, is, your goal doesnt match your training programme.

The post is titled 20%BF or bust, but your strength training?

In my eyes, thats the biggest issue, as your not focussing 100% on one solid goal, but hovering between the two.

The second thing I noticed is the cardio your currently doing, if your serious about dropping your BF, a 2 mile walk isnt going to do anything, especially at the pace your doing, 37mins? Im guessing from your training log you arent injured or anything, so why so slow? Especially with your height and stride length.


Your diet is bette rthan most, which is normally where most people I encounter slip up, so no real worries there, but I would reassess your goals, personally, I would finish your current strength routine, not worrying about your BF, then, go into a real cutting phase and stepping up the cardio.

Hope my reply helps, any questions please aks!

[dougz]

your not focussing 100% on one solid goal, but hovering between the two.

How so?

why so slow?

I tried doing jogs (6mph) on my off days, but it quickly became apparent that I was overtraining by doing so.. I was achy all the time, felt like I had a cold..

So I thought this might be a decent compromise..

But yeah, I guess I could still run, just at 5mph, say, with no incline..

Im guessing from your training log you aren't injured or anything

Funny you should mention this..

Just tweaked my back yesterday..

More on this later..

[Ogedei]

I am also curious on the thoughts put forward that his strength training routine will be in effective for fat loss because it's not a cutting routine even though his diet has him eating the right number of calories to lose weight.

ie How do you exactly define a cutting routine vs a strength routine and how is one more effective than the other, and just how much more effective.?

Og.

(Sorry to hear about your back dougz!)

[dougz]

April 23/09

Ow, ow, ow!! Hurt my back!!!

I mean bad..

I mean takes me 3 minutes to get out of a chair..

I mean once I'm out of said chair and my spine is loaded I have about a minute of stabbing pain..

I mean I'm getting my kids to put my socks on me..

Yeah..

Here's the story, if you're interested (if you're not, just take the above in and go):

The day before yesterday I strain my back a bit, carrying extinguishers up and down stairs..

But by the next day I'm feeling alright.. Not great, but alright..

So I go to the gym, do my 10 minute w/u run, do some stretching..

Then I go to do my first excersize, squats.. Warm-up weights feel alright.. And I get up to my working weight (215), and 3 reps into my 2nd set I come down and when I go to get back up I feel a really bad spasm in my spinal erectors.. Right at the base.. I barely get the weight up and off..

Maybe I wasn't paying enough attention to keeping my abs tight and my shoulders back, I dunno..

I gamely try and see if I can maybe do my upper body stuff (bench press and chin ups), but nothing doing..

So I'm forced to go home and put ice on my back, 10 minutes on, 5 minutes off.. I do this most of the day, when I go to work that night (the 23rd) as well.

Today (the 24th) pain is about the same.

Now, I've hurt my back before, and it's been as bad..

I hurt it at work years ago, and it's never been the same..

One time I sneezed.. Sneezed!! And I was on my knees..

It always seems to happen just when I'm feeling good.. Feeling "strong, like bull!"..

Juuuust when I say to myself "hey, I think I've finally turned a corner with this back thing.. I feel as if I cou..... OW!!!!!!!!!!!!".

Anyway, I'll put ice on at the same intervals for all of today, and tomorrow I'll start with the hot soaks..

Hopefully I'll be able get back to weights in a week or so, and I'll try doing some mobility work in a couple more days..

Any more suggestions?

I can probably cut my calories back to maybe 2300?

I won't be doing much of anything for at least a couple days..

Short walks, that's about it..

diet for April 23/09:

75ml 1% milk
50g rolled oats
250g 2% cottage cheese
13g walnuts
4g dark brown sugar

500g Blueberries
60g whey protein powder (my pre WO shake, broke this down into 2 separate meals)
13g walnuts

300g 2% cottage cheese
140g grapes
37g almonds

260g lean ground beef
10g taco seasoning
2 whole wheat bagels (forgot the tortillas!)
30g light cream cheese

cals. 2592 Protein 247g F 27% C 34% P 39%

[dougz]

I'm going to take this opportunity to really try and CUT..

Go as low as I can, calorie-wise, and whatever else cutting entails (I'll have to read up on this, as I have no idea what to do)..

Anybody have any good links?

Weight: 222

Diet for April 25/09

75ml 1% milk
50g rolled oats
250g 2% cottage cheese
13g walnuts
4g dark brown sugar

150g brown rice
220g chicken breast

300g 2% cottage cheese
140g grapes
37g almonds

200g sweet potato, skin off (leave them on?), cut into fries, added some spices..
210g asparagus (steamed)
1g butter
322g chicken breast

2306 cals Protein 270g F 20% C 31% P 49%

[Ogedei]

I leave the skin on my sweet spuds. More cause I am lazy than any other reason. Same reason I leave them on my squash.

Originally Posted by dougz

I'm going to take this opportunity to really try and CUT..

Go as low as I can, calorie-wise, and whatever else cutting entails (I'll have to read up on this, as I have no idea what to do)..

Anybody have any good links?

Weight: 222

Diet for April 25/09

75ml 1% milk
50g rolled oats
250g 2% cottage cheese
13g walnuts
4g dark brown sugar

150g brown rice
220g chicken breast

300g 2% cottage cheese
140g grapes
37g almonds

200g sweet potato, skin off (leave them on?), cut into fries, added some spices..
210g asparagus (steamed)
1g butter
322g chicken breast

2306 cals Protein 270g F 20% C 31% P 49%

[dougz]

Yeah, I think I will, too..

The recipe said peel them for some reason..

[Ogedei]

Recipe is at best a rough guideline.

[dougz]

I dunno..

I've gone "off book", with hideous, hideous results..

[dougz]

April 25/09

Weight: 222

Didn't do much.. A leisurely walk around town, some laps in the pool..

Did some cold treatments on back intermittently. Feels better today..

Didn't have to pop any muscle relaxants or anything..

Still have to be careful about bending over or getting up from bed, chairs, etc..

Diet:

75ml 1% milk
50g rolled oats
250g 2% cottage cheese
13g walnuts
4g dark brown sugar

100g raw broccoli
225g sweet potatoes
200g chicken breast

100g chicken breast
125g quinoa

250g 1% milk (chai tea, no sugar)

525g 1% m.f. yogurt
120g frozen strawberries
15g fructose
18g walnuts (whoops, shoulda added some whey powder to this)

2350 cals protein 189g F 19% C 48% P 33%

[CloveApple]

Originally Posted by dougz

...... Are you the only guy in this forum??!

I see you've figured out that all the posts are really by Ogedei. We like to pretend that we're all different people though. (Either that or it takes a little while for people to notice a new log.)

Good to meet you. It looks like you're off to a great start.

Originally Posted by dougz

What if you fail to eat at least 1g of protein one day? End of the world?

Generally your muscles explode. Very messy. Closed coffin recommended.

Originally Posted by dougz

I'm ditching the waxy maize in favour of conventional foods, also after talking with Alan..

Ahh, you're getting your advice from good people then.

Originally Posted by dougz

I got my digital scale, so I'll be remeasuring everything on fitday..

I love my digital scale though I don't use it for everything. (For example with veggies I go by volume. I want to eventually be comfortable eyeballing stuff.)

Also, glad to hear you are feeling at least somewhat better. Injuries suck.

[Ogedei]

Originally Posted by CloveApple

I see you've figured out that all the posts are really by Ogedei. We like to pretend that we're all different people though. (Either that or it takes a little while for people to notice a new log.)

shhh we are not supposed to tell....

Originally Posted by CloveApple

I love my digital scale though I don't use it for everything. (For example with veggies I go by volume. I want to eventually be comfortable eyeballing stuff.)

I can understand the desire to want to eyeball stuff. But I've always hated volume calculations for veggies. I am 90% sure I can take two equally weighing chunks of vegetable matter and get one into a a cup and the other into 2 cups based on how I cut it.

Now I am sure in terms of veggies and calorie amounts it's not going to be THAT much of a difference, but for starchier stuff it might make a difference. So I support weighing veggies and getting a feel for them that way.

Of course all that being said. If you are having success with one method, who am I to say it's being done wrong?

Og.

[dougz]

Good to meet you. It looks like you're off to a great start.

Thanks..

Hopefully I'll be firing on all pistons again soon..

[lawyerjoke]

Hi, Doug --

Just catching up on your log -- looks great -- keep up the good work.

Sorry to hear about your back -- looks like front squats and sumos may be in order when you return to heavy lifting?

[dougz]

looks like front squats and sumos may be in order when you return to heavy lifting?

Maybe..

Not sure yet..

[dougz]

April 26/09

40 minute brisk walk. A few twinges here and there..

Diet:

75ml 1% milk
50g rolled oats
180g 2% cottage cheese
13g walnuts
4g dark brown sugar

80g baby leaf spinach
220g white flake tuna
140g apple
23g walnuts
165g mandarin oranges
25g half fat mayo
37g 1% mf yogurt
(delicious, delicious salad.. Definately going in the rotation)

800g tofu
30g cocoa powder
19g fructose
45g peanut butter
2 tsp vanilla extract
30g protein powder (broken up into 2 meals)

250ml 1% milk (chai tea, no sugar)

2310 protein 213g F 35% C 29% P 36%

[dougz]

April 27/09

30 minute brisk walk, followed immediately by 20 minutes running (not quite literally) errands..

Had to take some muscle relaxants prior to walk..

Diet:

500g 1% yogurt
12g fructose
90g frozen strawberries
30g whey
15g walnuts

75ml 1% milk
50g rolled oats
180g 2% cottage cheese
14g walnuts
4g dark brown sugar

150g sweet potatoes
124g albacore tuna (canned)
50g salsa

300g chicken breast
18g olive oil
10g butter
100g asparagus
200g sweet potatoes


2431 cals protein 230g F 35% C 41% P 39%

[dougz]

April 28/09

Two 40 minute brisk walks in the afternoon and evening.

Back feels good, and I really felt like at least doing some push-ups and pull ups, but I don't want to push it and be back at square 1..

I'll put some heat on tomorrow, more walks, then I'll start with some stretches, back strengthening and mobility stuff.. Baby steps..


Diet:

75ml 1% milk
50g rolled oats
180g 2% cottage cheese
14g walnuts
4g dark brown sugar

300g chicken breast
315g sweet potatoes
275g asparagus
8g walnuts

75ml 1% milk
50g rolled oats
180g 2% cottage cheese
14g walnuts
4g dark brown sugar

4 chicken drumsticks with skin (420 cals?) Forgot to debone them..
honey and soy sauce marinade (64 cals?)
90g steamed broccoli
125b brown rice

Cals? Approx. 2740. protein 263g . F 26% C 34% P 39%?????

Cheat day today, as I can't really know how much that dinner was because of the chicken and marinade.. But that's a close approximation..

Was reading in Muscle and Fitness that you DO have to worry about going into a catabolic state overnight.. So I'll cover my bases and think of some alternatives to cottage cheese in the morning..

Banana and whey powder, maybe?

Eggs and whole wheat bagels with cream cheese?

[S777]

Originally Posted by Ogedei

ie How do you exactly define a cutting routine vs a strength routine and how is one more effective than the other, and just how much more effective.?

Its all to do with reps and rest, If your gonna cut, every single part of your training should be focussed towards that, which is what I meant by not focussing 100% on one specific goal.


I wouldnt worry about going catabolic overnight, though if you are concerned, Casein protein just before sleep would take care of that.

[S777]

And I feel for you on your back, I did mine two days ago playing with my dog!

[dougz]

I wouldnt worry about going catabolic overnight, though if you are concerned

Yeah, I'll try to time and cal count my meals so I have room for a cup of cottage cheese before bed..

[dougz]

Back feels good today.. Can finally put my own socks on..

No spasms and just the bad twinge in the morning when I load it for the first time getting out of bed..

No pain meds or muscle relaxants needed..

Tomorrow I'll start with the heat (hot soaks, etc) and some gentle stretching..

More walks for longer distances..

April 29/09

Weight: 221

90g banana
175g 1% milk
30g protein powder
14g walnuts
30g peanut butter

75ml 1% milk
50g rolled oats
180g 2% cottage cheese
14g walnuts
4g dark brown sugar

200g cottage cheese
150g grapes
14g walnuts

35g salsa
30g taco mix
360g extra lean ground beef
2 whole wheat tortillas
100g spinach

50g spinach
180g whole wheat pasta
12g parmesan cheese
200g ground beef (meatballs)

Cals 2990 Protein: 270g F 37% C 26% P 37%

Dunno what was with me today.. Couldn't get enough to eat! Even now at 10:49pm I'm hungry, and will go get a drink of water and eat a couple sticks of celery and hope I fall asleep before the rumbles hit again..

I'll be double sure to stick to the plan tomorrow (2600 or less)..

[Ogedei]

I like that everything has a weight infront of it, now that you own a scale. Takes the guess work out.

At least your food is like 99.9% clean

[dougz]

LOL Thanks..

Broke the 200lbs. barrier today!