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Im starting this log around 3 and a half weeks in, and hoping to be held accountable, and catch some tips on how I can tweak my plan. I used to sell and take a shit load of supps and diet pills, and in my older age Im trying to stear clear of that as much as possible.
I havent weighed in, and dont plan to until I get back in the gym. I am currently nursing a wrist injury I obtained playing hockey, thats about 7 weeks in, it may have been a break, but I was lifting for a few weeks before I got hurt. I gained about 15 - 20 lbs and my clothes are starting to not fit. Ive always been heavy, but my vigorous hockey schedule has kept my body weight in check for the last 3 years. Recently started in on ice hockey, and I want to lose weight and play better / skate faster.
My gym and nutrition background is heavy, I know my supps and have a lot of experience dieting. I have fluctuated a lot since I was 18 between 228 and 290, I am somewhere in the middle of that now. 31 y/o now.
Bring back some of my size
Look good in my wedding pictures (next 18 months sometime)
Play hockey better
Photos below are from 3-16-17
I was on about 90 carbs hit and missing my diet plan, but cardio everyday.
I have been doing cardio 50 minutes to an hour or more 7 days a week for the last 3 weeks, but missed saturday, and doubling down some days up to 2 hours and 45 minutes on days I have time to go out twice. Mostly walking, as I forget to bring good clothes to run in, I can do about 4.5 miles in an hour. Hockey sundays, and should increase to 3 days once I get a new pair of inline skates, I broke my skates when I hurt my wrist. Hockey is the most intense part of my workouts.
I plan to be back in the gym in 2 weeks with my homie, but also have my own weights at home, where I live at 4250 ft altitude in the Mts. The next thing on my list to get after skates is a cardio machine. I was planning to be hitting weights this week, but I went hard in my game sunday and caused my wrist to heal slower. I am about to push the pile, catch my heavy ass killin 8 miles a day jogging and dieting hard. I dont see how I can not lose weight on this routine.
Fresh photos for the log, taken right now on 3-29-17
I feel like I look bloated, I was smaller in the pictures I took on monday, but maybe I was stomach vac mode a bit haha.
I've been sticking to my diet plan about 95%.
Friday - 45 min walk
Saturday - 1 hr 30 min hike
Sunday - 55 min ice time hockey game
Monday - 45 min walk - 1 hr 30 min walk
Tuesday - 45 min walk
Wednesday - 45 minute walk - 1 hr 45 min walk
Thursday - 2hr walk
I will start updating my photos 1 time a week every friday.
Diet: I did 100% 2 days this week and close the rest. Weekend was sloppy.
Cardio: I had to help my friend with car problems 2 days where I planned to do an additional 2 hrs of cardio.
Friday - 45 minute walk
Saturday - 40 minute hike
Sunday - 45 minutes Ice time hockey
Monday - 45 minute walk
Tuesday - 45 minute walk
Wednesday - 45 minute walk
Thursday - 45 minute walk + 2hr 15 minute walk
I am estimating 2 to 3 more months of strict dieting and gradually increasing cardio I should meet my goals, and as soon as my sprain is 80%+ Ill pack on some serious size and need to increase my protein intake. I restarted my supplement business so I will be able to add cheap BCAA and better vitamins, and maybe some kre-alkaline.
Diet: I had another sloppy week. Cheat days on the weekend, chicken rollers from del taco on 3 days. No days at 100%, but I did switch things up a bit throwing down egg whites 3 times for meal 1. I also made a low carb cheesecake. It came out undercooked to an extent, hopefully next time it will be better. I plan to use this to tighten down my weekend.
Body Building Cheesecake - no crust - 18carbs a slice 25g of protein 225 cals.
3 blocks / 24 oz fat free cream cheese
3 Scoops Phase 8 whey
4 tbspn 1/4 fat peanut butter
3 tbspn PB2 powder penut butter
3/4 a cup of stevia (which I forgot to add) still good tho
8 mini peanut butter cups, 6 Oreos
Divided into 8 slices. I made this to keep my fiancé on a lower carb diet and give me some variation that can keep me below 75 carbs, she loves sweets and I didnt feel she was hitting high enough carbs / slow burning carbs before bed, hoping this will help to keep her not so hungry in the morning and satisfied having chicken and greens 5 says a week for dinner haha.
Cardio: This weekend I had to help my fiancé move into her new salon, which made me have to skip cardio for monday because I had to hit the post office for county paperwork.
Friday - 50 minutes cardio + 2 hours cardio
Saturday - Helping move into salon
Sunday - 2hrs 45 minutes screening at stores (low success, went too early, sundays suck for this) only had 1 sub for hockey, HIT training / 45 minutes ice time
Monday - STARTED CORE TRAINING*
Tuesday - 45 minutes cardio
Wed - 45 minutes + 1hr 45 minutes cardio
Thursday - 30 minutes cardio + 2hrs 15 minutes cardio
Total Cardio = 12.33 hrs
The plan evolves:
Starting tomorrow I am back on my roller hockey shit, I got some new skates and my wrist is about 85% recovered. The extra HIT should help meet my goals with more efficiency.
Lifting should begin sometime soon, Ive been dieting to maintain as much muscle mass as possible, and should blow the fuck up when I start lifting / adjustments to increase my protein intake on training days which will shock my system and force more loss. Haven't lifted consistency for over a year, but still have decent size. More size = more efficient cardio / calories burned.
Diet: The last two weeks I have been dieting but not so frivolously because I had been at about 6 weeks and needed to change it up for a bit, but next week I am back to hardcore low carb and dropping off some more carbs from my goals.
Cardio: I have bene hitting cardio almost daily, the first week I was hitting close to 3 hours daily, and this past week I was only around an hour per day, but hiit training with hockey on saturday and Sunday.
Logs: I am going to start using myfitness pal and map my walk to start keeing track of my cardio and diet better, also I hooked my fitbit up to that. Ill be posting some logs in here so I can check up on my logs all in one place.
Weight Training: I didnt lift this week because I strained my neck doing some improper oblique excercises for the 2nd time in two weeks. Im trying to take it easy to prevent further setbacks. My wrist is a litte better and is sore after hockey, but recovers in a day or two. Its been way less tight this week so I am hoping I'll be able to do some pressing excercises soon.
Mindset: I am honestly a bit dissapointed that I havent been able to be as strict as I want on my diet, also drank 3 times the past 2 weeks. Hopefully the next 6 weeks will push me close to the 12% range so I can start to focus on getting into the single digits over the next 6 weeks after this 6 weeks coming up.
You should cut out the whole wheat pasta and bread. If you must, a good cheat meal is a little bit, like 1/8 cup, of red lentil pasta as a side dish.
Why are you taking water pills? They wont make much difference if you arent single digit or alraedy onlow carb and will hurt your progress. You need that water. Also, if you are, or will take creatine, it will pretty much erase the benefits.
For the wrists, lookup the hand and finger stretches boxers do to recover on youtube.
BigT wrote: You should cut out the whole wheat pasta and bread.
That is pretty much the only food carbs I am getting. I am on a caloric deficit type of diet, and typically this is all non-lift day stuff. I will be increasing to body weight with protein about 240g and bumping carbs up by about 25g on days I am lifting to maximize gains.
I don't feel that being in the state of ketosis is very healthy and runs a higher risk of canibalizing the muscle mass I already have as well as heart muscle. Once I am able to train regularly I will blow up, I used to be pretty dense with muscle. This will allow me to burn more calories when I play sports and hit low intensity cardio.
BigT wrote: Why are you taking water pills? They wont make much difference if you arent single digit or alraedy onlow carb and will hurt your progress. You need that water. Also, if you are, or will take creatine, it will pretty much erase the benefits.
I was taking water pills to see how much extra water weight I was carrying, but I haven't been taking them recently. The only supps im using is multi and protein right now.
BigT wrote: For the wrists, lookup the hand and finger stretches boxers do to recover on youtube.
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