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Piano Man training and diet logs
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TOPIC: Piano Man training and diet logs

Piano Man training and diet logs 01 Oct 2018 02:02 #309159

This is going to be a place to put my training and diet logs to keep myself accountable.

Here's my introduction log

I had a couple years of lifting behind me, but stopped going seriously maybe 1.5-2 years ago after injuring my wrist. Since then my diet has been complete garbage and I'm basically starting from scratch again.

My immediate goals are to drop fat to a rough 10-12% bf percentage by cleaning up my diet and starting back in the gym, hopefully getting some newbie strength gains.

At this point I'll be pretty damn skinny, and will add in calories to my diet and focus on size and strength gains.

For diet, my immediate plan is to follow something along the lines the GLL fat loss diet, and cut out virtually all carbs and sugars, which I currently eat a lot of.

My meal plans look something like this currently:

Breakfast - 6-8 egg scramble/omelette, coffee
Lunch - chicken breast stir fry w veges (make in bulk)
Dinner - various. I'm considering various mince patties, fish, or more chicken, and veges
Snack - protein shake
fats coming from cooking with butter/oil and eggs, protein from meat/eggs/powder

Just clean, low carb.

Lifting: upper lower split 4x a week, first thing in the morning. This was a program I used and liked in the past. I'm undecided on cardio, fasted morning cardio too?

So far:

Two days of eating clean now, did 30 mins cardio Sunday and lower body +15 mins cardio Monday. Felt pretty nauseous after lower body, but not after cardio, lets hope it passes

Bought a bunch of clean food.

Need to weigh myself and take starting pics. I don't want to because I don't look good now.

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Piano Man training and diet logs 07 Oct 2018 06:21 #309381

Not gonna lie, been a rough week.

But gym 4 days as planned, plus some light exercise 2 more. Winning.

Feels good to be lifting again.

I severely underestimated how difficult it'd be to follow the GLL fat loss diet. I'm T1 diabetic, so I change my insulin doses to match what I eat. My insulin use has dropped massively, but dropping the carbs also caused a lot of low blood sugars which I need to eat carbs/sugar to fix, it's been hard to get stable.

It definitely hasn't been zero carb but way lower than usual, and I've eating nearly all clean this past week.

General plan is to carry on as is, not zero carb but low and see if weight starts dropping. If not I'll get strict on calorie counting.

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Piano Man training and diet logs 21 Oct 2018 03:25 #309916

Past two weeks here's the progress:

Diet has been 90% clean. Not counting calories, and not zero carb but way lower than before.

Main foods: eggs, chicken, olive oil, protein powder, milk, veges, bread, butter, cheese, fruit, other meats.

I aim to wait as long as possible to eat, then eat a big(ish) meal of real foods, or a protein shake.

Insulin use for diabetes has dropped 21% of one type. The other varies, but is less. Noticeable increase in insulin sensitivity.

Have settled into a gym routine, and am focusing on getting my lifts up. Not much cardio.

Weight is holding steady, but I could swear I've lost some. 165 lbs. I think once I hit 150 lbs I'll be pretty lean and can start gaining weight slowly.

In a week I move to a new city and start a new job. That is priority #1, lots of stuff to organize. Once I'm settled in there I can get strict with meal planning and accurately counting calories. I'll need to meal prep, won't have much time to cook daily. I don't know how to meal prep, but I'll figure it out.

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Piano Man training and diet logs 22 Oct 2018 05:03 #309974

Blood work:

Cholesterol is high.
TSH is also slightly high.

Doctor's diagnosis: don't worry about it.
My diagnosis: coupled with my fatigue and depression, sure sounds like it could be hypothyroidism to me. Or at least a thyroid that isn't functionally optimally.

Maybe I should consider finding some T3.

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Piano Man training and diet logs 22 Oct 2018 05:14 #309975

You should post your blood work here if you want real advice. Just because your doctor said those are high doesn't mean he's right.

Let us help access it.

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Piano Man training and diet logs 22 Oct 2018 22:27 #310005

Dashedhopes wrote: You should post your blood work here if you want real advice. Just because your doctor said those are high doesn't mean he's right.

Let us help access it.


Ok.

These blood tests were done as routine bloods because I'm t1 diabetic. The HbA1c is high for most people, but for a diabetic it's pretty reasonable.

Diabetic profile:

HbA1c : 55 mmol/mol [<41]

Lipid tests:

Fasting status: not stated
Cholesterol : 5.5 mmol/L [<5.0]
Triglyceride : 1.0 mmol/L [<2.0]
HDL cholesterol : 1.67 mmol/L [>1.0]
LDL cholesterol : 3.4 mmol/L [<3.4]
Chol/HDL Ratio : 3.3 [<4.5]

Renal function tests:

Sodium : 140 mmol/L [134 - 145]
Potassium : 4.0 mmol/L [3.5 - 5.2]
Creatinine : 92 umol/L [60 - 105]
eGFR : >90 mL/min/1.73m2

Thyroid function tests:

Free T4: 16.5 pmol/L [10.0 - 20.0]
TSH : 4.2 mIU/L[0.30 - 4.00]
Comment: borderline raised TSH, suggest repeat in 6 months or if symptoms indicate.

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Last edit: by Piano Man.

Piano Man training and diet logs 04 Nov 2018 04:50 #310498

Finished up the first week at a new job. That has taken priority, and diet hasn't been great. Still 60-70% clean, but not good enough.

Weight is at 162lbs, definitely dropped a couple here!

I did all my lifting this week but no cardio.

I get free lunches at work. That's pretty dope to save money, but they're not exactly high protein healthy stuff.

Been waking up at 5am, coffee and work at 6am, then lunch around 12-1pm, some snacks maybe, and a big dinner.

Protein too low, not been eating eggs because no time for breakfast.

I don't know whether to meal prep literally everything and go like that or carry on as I have been.

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