Dutchie kicking ass

overtherainbow said:
Are you going to start upping your calories to maintenance soon?
Click to expand...

I want to get down to 69 kg and 29% fat (short term goal) and to 25% fat (medium term goal) so Im not ready yet to go back to maintenance.

Tomorrow Im going to check whether Im losing fat or muscle, and adjust my diet accordingly. As long as Im making progress with my current diet, Ill probably continue with it (never change a winnning plan!). I have started reading up on possible changes so that when the moment comes that Im not making enough progress I know how to proceed. But my current diet is very easy to maintain, Im never hungry. I can eat quite a lot on 1500 calories.
 
10 August 2010

Food:
- 2 toast, peanutbutter (226 cal, 9.6 prot, 18.6 carbs)
- 119 banana, 10 millet, 250 quark (188 cal, 28.9 prot, 48.6 carbs)
- 229 apple (110 cal, 0.9 prot, 29.3 carbs)
- 168 Bell pepper, 250 kidney beans (307 cal, 22.7 prot, 40 carbs)
- sushi, wine, wasabi peanuts, crisps

Total calories: 831
Total protein: 62.1
Total carbs: 136.5

Had a very intense leg work-out with my PT. Just lunges and Donald Ducks but I was exhausted. Its amazing how much you can do with a dumbbel and body weight.

My sister arrived last night, and tonight we will be drinking champaign and eating sushi, :) Looking forward to it already. Will leave work as soon as I can.


Today: 71.2 kg
Target: 69.9 kg
 
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I love your whole dieting attitude. Its great that you have got such clear goals, and you are so motivated. Did you nick some of my motivation?

Did you do your body fat today? Do you do it with callipers or them electric handle thingies?
 
Yeah, but I did it at home with my omron handheld thingy, not that accurate but it showed 30% - less than last time. My PT will do the calliper on Friday - but ehm, right now Im drinking champaign and eating sushi, loool, you gotta live it up from time to time, :)

Update: had a good time, but pigged out with sushi, serano ham, 1/2 can of wasabi peanuts and potato chips. Sporadic pigging out is part of the plan. Back on track today!

Having clear goals helps me tremendously because it makes it easier to stick to the plan. When I get tired in the gym, I tell myself: 25%!!! Im also 'programming' my subconsiousness with affirmations so it knows that I am working towards being in the best shape I can possible be.
 
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11 August 2011

Food:
- 10 millet, 250 quark
- lettuce, Bell pepper, river lobster, salmon, 2 toast
- 2 toast, peanut butter
- tournedos, few french fries, ham

Today: 71.7 kg
Target: 69.9kg
 
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12 August 2011

Very bloated today - TOM.
Party at my place. Royal diet screw-up!!!

Today: 72.3 kg
Target: 69.9 kg
 
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Overview week 4

Week 4:
- 146 min cardio, 3X weight training
- Bodyfat down to 30%
- Weight up 1.5 kg

By the end of the coming week I should be back where I started last week.
 
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Mea culpa

One cheat day was part of the plan, the other 3 cheat evenings were not! In that respect I failed miserably. On the bright side, I did work-out every day and we have been very active during the day. My sister and I were on an interior design MISSION. The builder finally got all permits for the plan (à small development of 4 houses), so I have to hurry up and decide on the bathrooms and kitchen for my future house. We spent 3 full days shopping and designing different options.

Anyway, from now on I will start my weeks on Monday, and the goal of this week is to undo last weeks damage.
 
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15 August 2011

Food:

- 250 quark, 10 millet, 112 banana (285 cal, 27.5 prot, 42.5, carbs, 1.2 fat)
- 2 toast, 2 fried eggs (285 cal, 16.9 prot, 16.5 carbs, 16.1 fat)
- 372 melon (126 cal, 3.1 prot., 32.7 carbs, 0.7 fat)
- 110 chicken (182 cal, 34.1 prot, 4 fat)
- 140 tuna, 100 tomato (196 cal, 34 prot, 3.9 carbs, 4.6 fat)
- 3 eggwhite (51 cal, 10.8 prot, 0.4 carbs, 0.3 fat)
- 100 ham (pork) (177 cal, 23.5 prot, 0.5 carbs, 8.2 fat)

Total calories: 1302
Total protein: 149.9
Total carbs: 96.5
Total fat: 35.2

Bike, 60 min - felt very good
- 10 min 128 watt
- 50 min 138 watt

Today: 72.3 kg
Target: 69.9 kg
 
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Challenge for the coming 2 months

So, here it, after several weeks of debating: Ive banned alcohol for the coming 2 months. Im not going to drink a zip of alcohol. I know I can do this, and more importantly, Ive reached the point that I really WANT to do this.

So, Im on! Bye, bye alcohol induced setbacks. Welcome continued progress, :) I will look my best ever when I arrive in Mauritius exactly 2 months from today, :)
 
No point in keeping track of cal/prot/carbs/fat if you dont have targets. So, here are mine:

Normal days:
1500 cal
169 prot (45%)
113 carbs (30%)
42 fat (25%)

Every fourth day:
1700 cal
127 prot (30%)
213 carbs (50%)
38 fat (20%)

Its an experiment. Lets see how it goes.
 
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16 August 2011

Food:
- 250 quark, 20 millet (220 cal, 27.6 prot, 24 carbs, 1.5 fat)
-100 ham (pork) (177 cal, 23.5 prot, 0.5 carbs, 8.2 fat)
- 219 eggplant, 100 chicken (218 cal, 33.2 prot, 43.7 carbs, 4 fat)
- 140 tuna, 2 egg white, 59 bell pepper, 111 tomato (248 cal, 41.9 prot, 7.8 carbs, 0.6 fat)
-

Total calories: 863
Total protein: 126.2
Total carbs: 45
Total fat: 14.3

Treadmill, 45 min, heart rate above 140, ran 10 minutes

Bench Press:
20x 12.5kg
4x 22.5 kg
7x 25 kg
7x 25 kg
5x 25 kg
25x 12.5 kg

Partial Chin ups
4x6
Bench pull over with abs + jumping pull ups (so no rest in between sets)
4x20x 12 kg (next time increase to 14 kg)
4x6 (jumping pull ups)
Today: 72.1 kg
Target: 69.9 kg
 
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Champagne and sushi- I like it!

Think I'm gonna do my body fat in a couple of weigh ins when I'm a healthy bmi, I started off at 36 % fat eeek.

Oh god, I would be in heaven choosing kitchens and bathrooms :) How long till your new house is built?

Ooooh, Mauritius! Was chatting to someone earlier on who had lived there for four months. Its actually paradise, and i am tres jealous. I would be banning alcohol if I were you as well, there's nothing like a holiday to scare you into eating and drinking the best you can!
 
Hello OverTheRainbow, it will take a looooong time, I expect it to be ready at the end of summer 2012. But I have to take several decisions now because the developer needs the technical details of the kitchen/bathrooms for plumbing etc.
 
ASo how do I edit my Posts with this new system?????

I am really not keen on keeping track of my food intake on pièces of paper that I than have to enter online in the evenings. That defies the whole purpose of keeping my updates online. Nor do I want info that relates to one day spread out over several Posts? Anybody knows how to do this???
 
A[quote name="Sweat Daily" url="/forum/thread/49994/dutchie-kicking-ass/80#post_801991"]Food:- 250 quark, 20 millet (220 cal, 27.6 prot, 24 carbs, 1.5 fat)-100 ham (pork) (177 cal, 23.5 prot, 0.5 carbs, 8.2 fat)- 219 eggplant, 100 chicken (218 cal, 33.2 prot, 43.7 carbs, 4 fat)- 140 tuna, 2 egg white, 59 bell pepper, 111 tomato (248 cal, 41.9 prot, 7.8 carbs, 0.6 fat)- Total calories: 863Total protein: 126.2Total carbs: 45Total fat: 14.3Treadmill, 45 min, heart rate above 140, ran 10 minutesBench Press:20x 12.5kg4x 22.5 kg7x 25 kg7x 25 kg5x 25 kg25x 12.5 kgPartial Chin ups4x6Bench pull over with abs + jumping pull ups (so no rest in between sets)4x20x 12 kg (next time increase to 14 kg)4x6 (jumping pull ups)Today: 72.1 kgTarget: 69.9 kg[/quote]

- turkey ham
- melon
- 115 avocado, 4 toast

Total calories: 1513
Total protein:157.1
Total carbs: 100.8
Total fat: 36.6
 
A17 August 2011

Food:
- 250 quark, 20 millet, 30 protein poeder (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
- 113 chicken, 217 egg plant (208 cal, 37.3 prot, 12.6 carbs, 4.5 fat)
- 40 pasta, 53 Bell pepper, 115 tomato, 140 tuna (354 cal, 39.6 prot, 34.7 carbs, 5.6 fat)
- 90 turkey (90 cal, 19 prot, 1.4 fat)
- 2 fried eggs, 2 toast (285 cal, 17.1 prot, 16.8 carbs, 16.1 fat)
- 1 toast, peanut butter, some fruit, turkey ham, party food

Total calories: 1270
Total protein: 167
Total carbs: 88.1
Total fat: 29.1

Today, we calculated the weight I should be using for my future Monday work outs and we'll do the same on Friday for my Friday work outs. Next week, I will start the new programme, by working at 20% of my max during the first 2 weeks, 40% of my max in the second 2 weeks and at 60% of my max weight during the last 2 weeks. After 6 week, I will get a new training schedule. The coming 6 weeks, I will basically do three full body work outs per week, and after 6 weeks it will change to a split routine.

It turned out that I lost fat (minus 2 cm on my waist!), but also some muscle. With the new training programme, my PT advised to increase protein to 160 gram per day. So that is what I will do. I'm very excited about the new program, can't wait for next week to start.

Today: 70.9 kg
Target: 69.9 kg
 
A18 August 2011

Food:
250 quark, 20 millet, 30 protein (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
140 tuna, 129 tomato, 63 bell pepper (218 cal, 34.8 prot, 8.8 carbs, 4.7 fat)
2 toast (100 cal, 4.6 prot, 16 carbs, 2 fat)
80 turkey ham (180 cal, 38 prot, 0.8 carbs, 2.8 fat)
2 toast, 127 chicken (310 cal, 44 prot, 16 carbs, 6.6 fat)
208 grapefruit (67 cal, 1.3 prot, 16.9 carbs, 0.2 fat)

Party: grilled salmon, salad, piececof cake.

Im doing pretty well during the day, but have too many social events this week.

Total calories: 1208
Total protein: 177
Total carbs: 82.5
Total fat: 17.8

Bike: 30 min, 1 minute HR drop: 35

Today: 70.7 kg
Target 69.9 kg
 
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