Diet Diet Diet.....

Alex as Oupa said earlier: you took20 years to get fat. How the hell can you expect to lose it in weeks. Love handles and belly will be the absolute last place you will lose. Just like women, it's their arses and thighs. You have to reprogram your metabolism and that takes time.
The advice you've been given here is the type that pros charge people thousands for. You got it for free.
Stop thinking and do. Simple.

Down to 88 this morning from 89.9!!!

Got some body fat calipers at sportsmans warehouse, only R125 and they work like a charm, but my measurements give me 17% body fat, so not sure on the dieticians measurements, she did not use body fat calipers but a scale that gave her the readings, are those things even accurate????

Wife's measurements on me got 20% body fat!!

Oh well

Practice makes perfect

Those scales are a load of shit.

Old reliable, and the only way to measure bf is with proper Calipers....

The ones I got for R125 are in fact very decent, good quality and work really well, wife and I just don't have it down just yet, pinching too much skin and fat or not enough etc

Read the instructions, if you still don't understand, use your internet skills and Google & YouTube it.

That is one thing i keep noticing and coming across in forums, and people that i Train. They want to look good and they want it YESTERDAY! It all takes time, patience and hard work. Not a single body will react the same. You need to see what works for YOUR own body, see how YOUR body reacts to certain training methods, food and supplements. In 7 weeks you will get a SMALL indication, but as everyone says, it takes years. Just keep training hard and eating even harder and keep a log. Even if it is just progress pics for yourself. I have a small little black book where I write down everything that I have learned through all of my preps and diets, I suggest you do the same. Take all the advice you are getting, write it down in your own words and keep it somewhere to go back to again when in doubt!

Eat Clen
Tren Hard
Test your Limits!

For those that may be interested, my stomach, aka beer boep has dropped from 96cm to 92cm

Awesomeness

Welldone bud!! Just keep it going!

Thanks Flex

Weight hasn't changed though, seem to be stuck on 89 / 88 for 2 and a half weeks now

Still doing cardio after each session for 20 mins, HIIT, eating well and following my diet, may need to add in an extra 20 mins cardio in the mornings to try move my weight down some more

But all good and im getting comments at gym and work from the guys that they can see some good change on muscle definition, so im happy with my progress so far

Don't get fixated on Weight!! its an evil thing really! Keep measuring yourself and get BF% done with a calliper! You might be losing fat but gaining muscle.

Do 20-30 min fasted cardio in the morning. I am a strong believer in fasted cardio, and it just makes sense!

Some of the things ive changed

As soon as I wake I eat 2 x slices of white bread and 2 x scoops of whey - fast digesting carbs
I do the same straight after gym as I walk out the door

I make sure to have whey just before I go to bed with 1 x table spoon of peanut butter

Im now eating 388grams of carbs per day - 1553 calories - about 3 x 250gram sweet potato and 270grams of oats

288grams of protein - 1152 calories - 3 x 150g chicken breasts, this with my whey and eggs

300 grams of broc and 4 x table spoon of olive oil through out the day

I would lay off the white bread. Stay away from bread! Eat Clean, good organic food!

And lower your carbs a bit. That really is a lot of carbs!! Not ideal for weight loss at all imo.
And make the peanut butter a TEASPOON, not TABLESPOON!

Try changing your source of protein. Eg hake, stake and chicken. Up the g protein and decrease the g carbs i think.

From some of the reading ive done, you need fast digesting carbs when you wake and in the morning to stop muscle breakdown, I opted for white bread as im not sure what else if fast digesting, need to look into this more

Ill play with the numbers a bit more and try tweak it, as for eating different foods through the day, ive tried and im sure others like me will agree, steaks and fish are flippen expensive when you need to take in a lot to meet your numbers, chicken and tuna seem to be the cheapest and best but I am aware that I need to eat diff foods for diff meals

Its a cost thing for me at this time, but I hope to change it soon by finding other places to shop and get my foods from

How is makro when it comes to bulk purchases on food, anyone know?

Not sure where you read the white bread thing... SOunds like crap to me to be honest.
Get BCAAS. Drink upon wake up, pre and post training and before bed to stop catabolic affects!

Alex how you buddy. Bud white bread is defo not fast digesting.....fast digesting is basmati rice or sweet potato.....STAY AWAY FROM BREAD. Lol.
As flex says BCAA's with your creatine, L-glutamine and a whey shake will do the job. I have that every morning when I wake up......Eyes not open but awake. Lol.
Before you go to bed also have whey protein with your glutamine so again you don't go catabolic. Hope this helps lad.

T-Style wrote: Alex how you buddy. Bud white bread is defo not fast digesting.....fast digesting is basmati rice or sweet potato.....STAY AWAY FROM BREAD. Lol.
As flex says BCAA's with your creatine, L-glutamine and a whey shake will do the job. I have that every morning when I wake up......Eyes not open but awake. Lol.
Before you go to bed also have whey protein with your glutamine so again you don't go catabolic. Hope this helps lad.

Sweet potato is definitely not fast digesting.

Fast-digesting, high-glycemic-index carbohydrates eg. white pasta or rice, white spuds, or a carb-rich sports drink. Perfect for post workout to spike insulin.

Slower-digesting, whole-food carbs such as oats, quinoa, brown rice, legumes and vegetables should constitute the bulk of your daily carbohydrate intake

I take L-Glutamine (Biogen) and BCAA's (SSN) 1 x tspoon of each after gym with my shake with the white bread, ill have to change this then to 1 x brown/white potato

T - shot for the reply, see how we learn something new everyday!!!!

Its awesome I tell you

Quick one, im sick with flew, sore throat and all, can I still gym? skipped last night but need to get back tonight, should I?

AlexRon wrote: I take L-Glutamine (Biogen) and BCAA's (SSN) 1 x tspoon of each after gym with my shake with the white bread, ill have to change this then to 1 x brown/white potato

Not sweet/brown potato....

AlexRon wrote: I take L-Glutamine (Biogen) and BCAA's (SSN) 1 x tspoon of each after gym
...
Quick one, I'm sick with flU, sore throat and all, can I still gym? skipped last night

MA had a detailed thread on BCAA's. Reckons to take them during training.

As for being sick with Flu. You have a head cold. If you had flu you would be man down.

The danger with exercising while afflicted with a viral disease is the chance of post viral myocarditis.
While small it is there. Especially for endurance type exercises. Chances are you will be OK, but personally, I would take a few days of as the rest will also help you to get better and feeling crappy your efficiency during exercising will be compromised.

Bud training with flu is never a good idea. Take the break, give your body the rest. The gym is not going anywhere.

CycloTrpTyr wrote: As for being sick with Flu. You have a head cold. If you had flu you would be man down.

The danger with exercising while afflicted with a viral disease is the chance of post viral myocarditis.
While small it is there. Especially for endurance type exercises. Chances are you will be OK, but personally, I would take a few days of as the rest will also help you to get better and feeling crappy your efficiency during exercising will be compromised.

What Cyclo says. If you had Flu you would be man down. To distinguish a Cold from Flu, Flu is typically accompanied by a fever of more than 38.9 degrees. If you have a cold you can train.

As far as nutrition goes this thread is filled with bro-science and old ideologies.

Pyroclasm wrote:

CycloTrpTyr wrote: As for being sick with Flu. You have a head cold. If you had flu you would be man down.

The danger with exercising while afflicted with a viral disease is the chance of post viral myocarditis.
While small it is there. Especially for endurance type exercises. Chances are you will be OK, but personally, I would take a few days of as the rest will also help you to get better and feeling crappy your efficiency during exercising will be compromised.

What Cyclo says. If you had Flu you would be man down. To distinguish a Cold from Flu, Flu is typically accompanied by a fever of more than 38.9 degrees. If you have a cold you can train.

As far as nutrition goes this thread is filled with bro-science and old ideologies.

Such as?

if u have advice, plz share