Luin's diary

Luinwethion

Luinwethion

New member
So I guess this is where I start my journey (again).

Because I thought that making a presentation post was not necessary I'll writ a bit over my self and my past here.

I'm now 26 years old, and I've always been a bit fatter than other kids, but due the combination of personal problems and some medicaments I gained a lot of weight the past years, and now I have a BMI of 50.11

My luck was that I kept myself a bit more active than other obese people so I can walk normally, I ride my bike and etc... but yet there are many things that I can't do like I did before.

So now that I'm feeling better, I decided it was time to take care of my body.

I actually started my gym a two weeks ago, but I think it's nice the idea to be in a community where I might get some more motivation, ideas and advices.

So let's talk diet, I'm not in to crash or extreme diets, because it's proven that in a long therm , they just don't work. This doesn't mean I will not make sacrifices and changes to my diet, I just won't do things like fat or carb free diets, or going raw veggi only.



In the gym, I'm trying to increase duration and intensity of my cardio training.

By now I'm stuck at the crosstrainer and some legs workout, beginning soon with spinning.
 
Hi Luinwethion & welcome to the WLF community. This is a supportive & friendly place & we look out for one another. I like that you are going to be sensible about it. I wish I had never gone on any crazy fad diets when I was younger! What are your plans with eating? Will you be counting calories? We all do different things, but most of us find checking in regularly in our diaries helps keep us on track. All the best. Cheers, Cate
 
Hey catte, thanks for the warm reception.

My diet plan is not extreme, I want to keep enjoying food, but in a healthier way.

So I cut the unnecessary, soda, juices and redbulls I replaced for carbonated water.
No cakes, oreos, and sweets

I reduced the amount of simple carbs that I take bu replacing white rice and bread for whole grain products (and eating less of course).

I also reduced fat by eating less meat, and switching between fish, white meat and tofu.

And vegetables, lots of them.

So for example, what today was for me:

Breakfast:

Home made banana-apple shake with soya milk (not because I think it is better than normal milk, I just prefer it, I have gastric reflux and milk is not a great choice for me).
This shake provides me with energy, banana has a great amount of sugar, proteins and the apple helps with the keeping full feeling.

In between I had a apple and a carrot snack (really great that they sell those fresh snacks in any train station kiosk here in the Netherlands.

For lunch I made chicken breast with a bit of olive oil, when it was made I added, zucchini, champions and bell pepper, and with it a bit (two spoons) of brown rice left over from yesterday.

In between I had a glass of nuts muesli with soya milk

And for dinner after the gym I made a green smoothie with cucumber, zucchini, tomato and spinach.

So I thinks this is healthy and controlled diet while still taking all needed nutrients to give me energy to workout.

And I just replace things, like the chicken for tofu, the smoothie for a salad or roosted vegetables in oven...
 
Hi Luin and another welcome to the forum! Sounds like you've got a solid plan in place; I look forward to following your journey here :)
 
Thanks LaMaria :)

Yeah, actually I lost 2 kg (~4 lbs) the last 2 weeks without doing too much sacrifice, I was getting ready with the diet and the gym, so I'm aiming for a goal of 5kg / 11 lbs minimum per month, for a guy my of size, with a good metabolism and otherwise great health, I guess is a affordable goal.

Today I'm starting my morning with my banana apple smoothie again, with a spoon of muesli on it.
 
So I want to do a bit of an update about my weekend.

As I said Saturday I started my day with a smoothie, but I went to the gym a bit later than I wanted, I took a banana and an apple with me, to eat afterwards.

I did a lot of cardio and some abdominal and legs, and I felt that my sweat was smelling after ammonia (really creepy I know), after talking with the instructor at the gym, he said that there is two causes for that, too less hydration, what is not my case, because I drink a lot of water during the day.
And the other cause can be too less carbohydrates in the body, I don't remember the explanation well, but it seams if you don't have enough carbs in your blood, the body will start to convert proteins to energy, and the by product of this is ammonia, that should be filtered by the kidneys, but when there is too much of it, the body will dispose it in the sweat.

This is not really healthy, so remember to eat well before work out :)

After I made a delicious fish in oven and than also vegetables in the oven, a bit of olive oil and salt, mix everything and one hour at 180C, it tasted delicious.

For dinner I had a green smoothie.

Sunday I was kinda of down, but I did some workout and kept my diet/

Today I had much more energy and I expended 2 hours working out and having fun at the gym, I learned my lesson and I ate some fruits before working out.

Although is not easy to keep strong and today I smoked 2 cigarettes (I forgot to mention, I stopped smoking 4 weeks ago).

Tomorrow I will start doing some spinning (by my self, the gym have some spinning bikes that you can use out of the lesson time).

My goal is to one day give lessons again.

I will put some pics of me now, and where I want to go. View attachment 23812 View attachment 23813 View attachment 23814 View attachment 23815
 
Thanks bro!

Yeah, I base the green smoothie recipe after a Spanish cold soup made of cucumber, tomato, garlic, vinegar and bread.

I don't put the bread, and I add zucchini, bell pepper, broccoli (broccoli is really great when raw).

To add a bit of flavor, a bit of garlic and onion is welcome :)

And I found out the perfect fruit snack, plum, many fruits have lot's of sugar on it, but plum is really rich on fibers, that gives you a full felling and it heps your digestive system a lot.
 
Great job not overeating on Sunday despite feeling down. Weekends are always hardest for me, You were a spinning instructor? That IS a nice goal to get back to!
 
So a bit of update…. About the last days…


It was chaos!


Yesterday I had an appointment to made some new glasses, at 11, although I woke up pretty early, I decided to go after the appointment to the gym, because my mother wanted to go with me.

So we went, on the way I left my bike to repair.

Then after I made the tests, we went to some shops, and then to other shops, then we bought a falafel warp, then we went to more shops, and so on, then I ate a tuna salad, then later a lobster soup… Short version of it is that we left home at 10 to be back at 18.


And because of all the walking, (back and forth to the city center is 9 km, and than the walking around the city, I count with 13km walked)

I was done, and yet we decided to go to the gym, at 22h, it was a disaster, I couldn’t do 15 minutes of cross trainer.


Today I had so many things to do, that I’m still due to go to the gym, and I cocked again…. The problem is that I can cook too good lol, and today like as yesterday I broke the diet… So from now on starting heavy again.
 
Chaos can make a mess of the best laid plans. Oh well, today is another day. The walking was good though so hopefully that balances things out a bit.
 
What Cate said. Diet is never going to be the only thing happening in your life, so just do the best you can with what you've got. Being a good cook is a great bonus, by the way! I hate cooking but preparing your own food makes controlling calorie intake so much easier!
 
So guys,
I've been a bit busy and no time to update the diary.
As I said last week was terrible and it was difficult to recover, the energy and motivation, but I'm back at it.
One of my problems is that the last days I'm feeling like down on energy so I can't do all the workout that I'm supposed to... And I guess that all comes to food, I've been taking more carbs and fat than I was taking before, not I good idea, I feel it on my body that it does me no good at all, so back to the strict diet of more vegetables and fruits.

I really need to buy some tape measure to measure stomach, legs and arms each week to see the progress.... the weight thing is difficult, because, at the gym they have a digital scale that also measures body fat and etc... but it just goes up to 150kg, and I still am at least 10kg heavier than the max.

My scale at home says it goes up to 160kg, but I learned not to trust it, because sometimes it throw some crazy numbers at me.

Another thing that I wanted to do, is create some Spotify playlists of my own with some good training music, you see, I don't know if it is a left over from my spinning time, but I need music to train, and on the crosstrainer I like to keep up with the beat, so some slowish music will have the consequence that I will walk slower ¬¬
 
Music's really helpful for sure! About the energy: do you know how many calories you're having right now vs your TDEE? I'm guessing that for a healthy, active guy of around 160kg anything under 3000 a day would lead to sluggisness.
 
LaMaria said:
Music's really helpful for sure! About the energy: do you know how many calories you're having right now vs your TDEE? I'm guessing that for a healthy, active guy of around 160kg anything under 3000 a day would lead to sluggisness.
Click to expand...

Sorry for the late replay, it's has been crazy around here.

So, I'm not basing my diet on calories counting, and there are two main reasons for that:

First my diet is very diverse with lots of self made thing at home, and counting calories of those items is just too much

And second because in my point of view a alimentary re-education is for me more important than a hard diet, so eating the right things at the right time will give me the energy that I want without exaggerating on sugars, fat and carbs.

But calculating it roughly, lets say the 3 main meals goes from 400 to 600 calories, plus 2 a 3 smaller "snacks" lets say up to 300 calories I guess my intake is around 2500 to 3000 calories.


Yeah, music for me is the key, and I still haven't done my playlist yet, it's just annoying to be continuously skipping music during the training because the beat is too slow lol.
 
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