Jackie's workout and diet journal

[jackie11]

Im trying to understand more how the body works: is this right:

Say my Maintain calorie line is 2000
and i eat 1500 everyday, with protein in MOST meals(but on the whole not being the main bulk of each meal, for example brown roll with peanut butter, or raw peanuts with raisins), will i still lose just fat mostly???

and say i do a full body workout which takes bout an hour 4 times a week.


Jackie xxx

 

[Chillen]

Im trying to understand more how the body works: is this right:

Say my Maintain calorie line is 2000
and i eat 1500 everyday, with protein in MOST meals(but on the whole not being the main bulk of each meal, for example brown roll with peanut butter, or raw peanuts with raisins), will i still lose just fat mostly???

and say i do a full body workout which takes bout an hour 4 times a week.


Jackie xxx

In the most "traditional" sense, if your MT Line is 2000 (as an example), and you consume 1500 (and expending in energy 2000), keeping things all equal, you will lose "tissue" over a "trend" period of time. I specifiy "tissue" for a reason. While one CAN lose fat and build muscle at the same time, most likely with long term deficit dieters, one can also lose muscle and tissue--dependent on several long term factors involved (like: whether one is new to training, months/years in training, personal metabolism efficiency, etc).

IMO, (again dependent upon the persons bodily position and the reasons I lightly touched on previously), one can build muscle in a deficit environment, but most likely, the body will build and repair, and attempt to maintain what it has when one "fitness trains".

The answer can be somewhat difficult but yet predictable, if this makes sense. For example, if one has a large amount of fat accumulation, and little muscle in comparison, one could respond rather strongly to a deficit in the fat sense (losing this tissue), while gaining some muscle. This apparent "off set" can display itself on the scale and "confuse" goal persons. Especially onese new to diet and training.

The main thing is: You have to have a DEFICIT in energy to create fat loss, and to combat the potential of muscle loss (and improve the potential for muscle GAIN), one ought to weight train whether with traditional weights or body weight exercises.

I hope this made sense.


Chillen

 

[jackie11]

So i think your saying minus calories equals fat loss(well mostly with a good diet)

and weight training equals muscle growth to an extent and again with a good diet??

Jackie xx

 

[Chillen]

So i think your saying minus calories equals fat loss(well mostly with a good diet)

and weight training equals muscle growth to an extent and again with a good diet??

Jackie xx

Yes, this is what I am basically saying.

The DIET is EVERYTHING.

One cannot grow adequate (or attempt to make optimal) muscle without a good diet.

This is why I have harped on this since I joined the forum.

Even one's whom take steroids for example, eat grocery stores of food during the off season. Remove the complexity of the grocery store of food, and leave steroid by itself, and we have a different--growing person all together. Though the steroid is a major piece, obviously, it is just one major peice in the larger pie.

So, to answer your question, specifically. Yes, it is possible most of it can be fat loss. Do not be suprised if you gain some muscle, and your weight fluctuates in this ratio. Judge by the mirror not the scale (at least more so).

Keep your deficits (adequate), do your body weight exercises, guage your body as time goes by, and make refined adjustments.


Go here, and review the opening post. And, sign up, if you are interested.


This could assist you a great deal, young lady.


Firing-up the Spirit between Members

(Edit: Hope this is okay with the mods, if not let me know)


Best wishes,


Chillen

 

[jackie11]

ok thanks chillen, and thanks for the offer but im trying to make the time for workouts and studing as it is, sorry

Jackie xx

 

[stingo]

You'll be more likely to lose fat if you're using resistance training to preserve your muscles.

 

[jackie11]

Resitance = weights?? as in lifting and working with own body weight??

Jackie x

 

[Chillen]

Resistance = weights?? as in lifting and working with own body weight??

Jackie x

In the most basic sense: Yes.

Best wishes,

Chillen

 

[Chillen]

ok thanks chillen, and thanks for the offer but im trying to make the time for workouts and studing as it is, sorry

Jackie xx

This is cool. No need to explain anything.

We have to know our personal "plate" limitations in order to function well and succeed in what we are attempting to do.


ROCK ON!


Best wishes,


Chillen

 

[tribal1]

Resitance = weights?? as in lifting and working with own body weight??

Jackie x

Resistance training doesn't mean resistance to training! Technically, it's incorrect to refer to resistance training as strength training. Strength training would more accurately be described as resistance exercise that builds strength i.e. using bodyweight, weights etc

Cardio + Resistance training + Sensible diet = Muscle fed and Fat Burned

Though this , you can get the idea of the burn the fat feed the muscle program as opposed to the traditional bulk and cut phases.

 

[jackie11]

ok thanks Chillen and tribal

 

[jackie11]

Friday 27th June

Diet:
banana - 90
oat bar - 212
oat bar 212
brown roll - 160
sunflower 28
peanut butter - 75
tomatoes - 12
orange - 62
whole wheat pasta - 240
veg sauce - 140
cheese sandwich - 350

TOTAL - 1581

Workout

30 minutes hard biking

 

[jackie11]

Saturday 28th June

Diet:
banana - 90
bran flakes - 130
soya milk - 100
oat bar - 212
can of makeral fillets - 215
raw peanuts - 90
raisins 45
brown roll - 160
egg - 80
ham - 30
pototoe - 170
colslaw and potatoe salad - 110
salad - 10

TOTAL - 1442

Workout:

1 Hour and 10 minutes hard biking - bout 17/18 miles
10 minutes walking
2 x 18 push ups
2 x 23 decline crunches
2 x 28 dips
2 x 29 lunges
2 x 17 shoulder presses with weight

it felt great after all this - wooooooo!!!

Jackie x

 

[Chillen]

Now, wrap this feeling around your heart.......and self-create more of it!


Best wishes,


Chillen

 

[jackie11]

ok haha nice pic n words Chillen, thank you

Jackie x

 

[jackie11]

Sunday 29th June

Diet:
banana - 90
2 eggs - 160
oat bar - 212
can of tuna - 135
brown roll - 160
sunflower spread - 28
tomato - 6
bran flakes - 130
yoghurt - 59
strawberries - 36.2
white bread - 200
baked beans - 190
egg- 80
tomato - 10

TOTAL = 1496.2

Jackie xx

 

[jackie11]

Monday 30th June

Diet:

banana - 90
fruit bun - 193
oat bar 212
brown roll - 160
sunflower spread - 28
1 egg - 80
apple - 65
chicken thigh - 109
potatoe - 200
green beans - 33
carrot - 3
leek - 8
oat bar 212
yoghurt - 89

TOTAL = 1482

Workout -
10 minutes walking
13 minutes running hard
2 x 19 push ups
2 x 24 decline crunches
2 x 29 dips
2 x 30 lunges
2 x 18 shoulder presses with wieght

FEEL GREAT WOOOOOOOOOOOOOOO

Hope evryone had a great day!!

Jackie xxxxx

 

[stingo]

Nice workout there Jackie - keep up the good work.

 

[jackie11]

Tuesday 1st July

Hey thanks Stingo, whats going on with u these days?

Diet;
banana -90
fruit bun - 193
youghurt - 59
oat bar - 212
brown roll - 160
sunflower spread - 28
ham - 30
lettuce, tomato, n cucumber - 20
orange - 62
raw peanuts n raisins - 135
turkey - 170
potatoe - 150
green beans - 33
glass of soya milk - 100

TOTAL = 1442

Worokout:

10 minutes walking
12 minutes running hard
2 x 20 push ups
2 x 25 decline crunches
2 x 30 dips
2 x 31 lunges
2 x 19 shoulder presses with wieght

Jackie xxx

 

[stingo]

Doing well thanks - if you want to have a more metabolic effect, try doing one set of each exercise one right after the other with as little rests as possible. Rest once you've done one circuit, and then do the 2nd the same way.