Shrek's Training - Page 13 - Ausbb

Fadi · 21-02-2010, 01:22 AM

Quote:

Originally Posted by Shrek

Fadi,
where is there a Korean Shop in Sydney. I'm near Liverpool.

I bought mine from a Korean shop here in Waterloo rd Greenacre opposite the post office. It was a Golden box with a red patch and some red lines on it (didn't see it in google image otherwise...). It has 150g (3g x50). I paid $17 for it compared to normal Korean ginseng at $5.95.

I mean you could get all the stuff you want from iherb (US), but I thought I'd try it in tea form from here before I go overseas. It's very stimulating when you take two in one go.

You might have to venture down to the Bankstown area if you don't have some Asian shops in Liverpool.

Fadi.

Quote:

Originally Posted by Shrek

Update

Down to 101.5kg (Started at 106.1) after a full 6 weeks. I reckon I need at least another 10 weeks before I get where i wanna be, somewhere around 94 or 92.

Here's a quick pic I snapped. Starting to see some definition in my shoulders. I realise now how much the 2 months off around Sept / Oct set me back. If I had not stopped training around that time I would be carrying at least 1-2kg more muscle and probably 2-3 kg less fat. Damn those Italian Pastries hahaha. Sorry poor lighting and bad hair day. hahahaha

Have a look at my thin wrists..Awesome.

You look fine mate. Just wondering about the width of your wrist Adrian; have they caused you anything negative over the years because of it? Thanks.

Fadi.

Shrek · 21-02-2010, 05:16 PM

Quote:

Originally Posted by Fadi

You look fine mate. Just wondering about the width of your wrist Adrian; have they caused you anything negative over the years because of it? Thanks.

Fadi.

Not at all, the wrists are fine. Just can't wear watches as they do not make the bands that small. Last watch I had I needed to get links taken out so it would fit.

PowerPagan · 26-02-2010, 10:02 PM

Hey Shrek

Just wondering about your diet. You have probably posted it all somewhere but who can be stuffed going through it all. :-)

How many times do you eat a day?
I have a simple program somewhere (as Ive said in my diary, my HD crashed. I have recovered all my files but they are in NO order what so ever and have no names. I have over 600 folders containing 500 files each that I have to sort through... grumble-grumble-grumble frikkin Buffalo drives....... eh-hem..)

where was I?

Oh yeah, I have a program (somewhere) that works out exactly what you should be eating. Takes the guess work out of it all.
I think a rough estimate is 11-13 calories per pound of body weight per day (yeah all USA measurements, but it can be converted) divided over 5 to 6 meals, eating every 2.5 - 3 hours. Gets the metabolism WAAAAAAAAAAAAAY up and makes it easy to drop off the fat.
If, and when, I find it do you want me to send it to you?

I use it and easily drop about 1kg a week without losing muscle mass.

I eat 6 meals a day year round.

Shrek · 27-02-2010, 09:52 AM

PP. Could you find this diet so I can look at it please.
I eat 6 meals per day around the 350-400 cal mark. I was eating 7 but weight loss has slowed so i dropped one meal.

PowerPagan · 27-02-2010, 07:28 PM

You could be eating too little.
At 101kg (did you say?).

From memory at 106kgs I think I was eating around 1800 kjs per meal eating 6 meals, and that was a deficit. We are about the same height. You deficit should be no more than 15-30% less than your maintenance energy intake. if you go too low you will go into starvation mode and your metabolism slows right down and fat loss stops. Usually after about 8 weeks... which is why these shitty milk shake diets only last 8 weeks.

I have had a look for that file, but I have over 600 folder with 500 files each to go through.... its a bloody mess. I gave up after the first 60, but will have a further look later. I'll let you know.

Take a week off of cutting and eat what you want. This will increase your metabolism and you should begin to lose again when you cut it by 15%.
Mean while I'll keep looking.

PowerPagan · 27-02-2010, 07:37 PM

Thinking about it,
at the moment at 88kgs my deficit is about 1400kj per meal, so you should be about right at 1600-1800per meal. Try 1800kj after a week off, if not then drop another 100kj.

Its better to increase the deficit by increasing cardio rather than cutting kjs.

Shrek · 28-02-2010, 11:41 AM

I'll go one more week as is and then re-assess. That would make 9 weeks. Then I may take 1 week off and start again.

This sh!t sux but I will not give-in.

PowerPagan · 28-02-2010, 01:51 PM

Do you pedantically count your Kj intake?
Get a diary, a set of scales and a calculator for the kitchen.
Read the nutritional content of everything and add up everything you put in yer gob.
It sucks, but you could surprise yourself if you have been guessing portions.
After a while it becomes natural to do it.

Meal 1:
Meal 2:
etc
etc

I was guessing for months and finally hit a plateau. Then when I began measuring everything it shifted again.

Eat most of your carbs in the morning and protein in the evening.

Shrek · 28-02-2010, 03:43 PM

I do weigh everything, but I have an analogue scale which is hard to measure to the exact gram. I guess my fear is losing muscle so I keep cardio to a minimum.

I am down to 101.1kg. So I have lost 5kg in 8 weeks with very little cardio.

Shrek · 06-03-2010, 09:25 PM

Update
As of this morning I weigh 100.1kg. So that's exactly 6kg loss in 9 weeks.
I am going to do something silly but I want to try. I'm going to up my cals again to 2500 and introduce some more carbs. I'm feeling flat and weak. Although weight is still coming off (slowly) I will up cardio for the first time to burn off the extra cals I'll be consuming. I'm going for a 40:40:20 ration of carbs, protein, fat.

I will do 3 sessions of HIIT per week.
Good Luck.

26-02-2010, 10:02 PM	#123 (permalink)
PowerPagan Junior Member Join Date: Nov 2008 Location: Ulong NSW Australia Gender: Posts: 101	Hey Shrek Just wondering about your diet. You have probably posted it all somewhere but who can be stuffed going through it all. :-) How many times do you eat a day? I have a simple program somewhere (as Ive said in my diary, my HD crashed. I have recovered all my files but they are in NO order what so ever and have no names. I have over 600 folders containing 500 files each that I have to sort through... grumble-grumble-grumble frikkin Buffalo drives....... eh-hem..) where was I? Oh yeah, I have a program (somewhere) that works out exactly what you should be eating. Takes the guess work out of it all. I think a rough estimate is 11-13 calories per pound of body weight per day (yeah all USA measurements, but it can be converted) divided over 5 to 6 meals, eating every 2.5 - 3 hours. Gets the metabolism WAAAAAAAAAAAAAY up and makes it easy to drop off the fat. If, and when, I find it do you want me to send it to you? I use it and easily drop about 1kg a week without losing muscle mass. I eat 6 meals a day year round. __________________ Be Proud, but never Satisfied!

27-02-2010, 07:28 PM	#125 (permalink)
PowerPagan Junior Member Join Date: Nov 2008 Location: Ulong NSW Australia Gender: Posts: 101	You could be eating too little. At 101kg (did you say?). From memory at 106kgs I think I was eating around 1800 kjs per meal eating 6 meals, and that was a deficit. We are about the same height. You deficit should be no more than 15-30% less than your maintenance energy intake. if you go too low you will go into starvation mode and your metabolism slows right down and fat loss stops. Usually after about 8 weeks... which is why these shitty milk shake diets only last 8 weeks. I have had a look for that file, but I have over 600 folder with 500 files each to go through.... its a bloody mess. I gave up after the first 60, but will have a further look later. I'll let you know. Take a week off of cutting and eat what you want. This will increase your metabolism and you should begin to lose again when you cut it by 15%. Mean while I'll keep looking. __________________ Be Proud, but never Satisfied!

27-02-2010, 07:37 PM	#126 (permalink)
PowerPagan Junior Member Join Date: Nov 2008 Location: Ulong NSW Australia Gender: Posts: 101	Thinking about it, at the moment at 88kgs my deficit is about 1400kj per meal, so you should be about right at 1600-1800per meal. Try 1800kj after a week off, if not then drop another 100kj. Its better to increase the deficit by increasing cardio rather than cutting kjs. __________________ Be Proud, but never Satisfied!

28-02-2010, 01:51 PM	#128 (permalink)
PowerPagan Junior Member Join Date: Nov 2008 Location: Ulong NSW Australia Gender: Posts: 101	Do you pedantically count your Kj intake? Get a diary, a set of scales and a calculator for the kitchen. Read the nutritional content of everything and add up everything you put in yer gob. It sucks, but you could surprise yourself if you have been guessing portions. After a while it becomes natural to do it. Meal 1: Meal 2: etc etc I was guessing for months and finally hit a plateau. Then when I began measuring everything it shifted again. Eat most of your carbs in the morning and protein in the evening. __________________ Be Proud, but never Satisfied!