PH Transformation Thread 2012 - Chat

[LordGrover]

It really isn't necessary, especially once you get a feel for it.
I only listed what I ate, there's not a lot of planning involved. Whatever looks good or is on offer at shops or supermarket. The only thing is I try to vary as much as possible and not eat the same thing too often. I don't weigh or measure anything and try to only eat when I feel hungry.

[GBDG]

soda said:

I am seriously impressed by the dedication of you all for tracking and planning your diets. I start getting a nervous twitch just thinking about it.

The idea of putting in the effort and not achieving results scares me more than anything! There's nothing worse than putting in the time/effort at the gym, thinking i'm being controlled with my diet and resisting temptation - only to see no results. Which is what happened in Jan when I got slack with my eating.

I see myself every day, so it's impossible to notice gradual change. The only way I can have confidence in what I do is to measure the inputs, and the outcomes will take care of themselves.

I'm very highly motivated about this, which is a blessing a curse. I'm really focused on getting sub 10% b/f (my goal when I started) but it does take away some of the enjoyment from the process. 90% of people would be delighted with my current body - but i'm really not.

In terms of planning - I'm just willing to eat bizarre food combinations. One of my favorite meals is 2x tins of tuna with mixed veg.

Edited by GBDG on Thursday 15th March 15:09

[Frankeh]

I basically only have about 6 meals that I cook, so planning should be relatively easy for me once I've input the recipes I use.

This apps great.

[GBDG]

Frankeh said:

I basically only have about 6 meals that I cook, so planning should be relatively easy for me once I've input the recipes I use.

This apps great.

If you go to home (bottom of screen) > Daily (top of screen) > Then top right there is a list (tells you macros) and a pie chart (macro breakdown)

[soda]

GBDG said:

soda said:

I am seriously impressed by the dedication of you all for tracking and planning your diets. I start getting a nervous twitch just thinking about it.

The idea of putting in the effort and not achieving results scares me more than anything! There's nothing worse than putting in the time/effort at the gym, thinking i'm being controlled with my diet and resisting temptation - only to see no results. Which is what happened in Jan when I got slack with my eating.

I see myself every day, so it's impossible to notice gradual change. The only way I can have confidence in what I do is to measure the inputs, and the outcomes will take care of themselves.

I'm very highly motivated about this, which is a blessing a curse. I'm really focused on getting sub 10% b/f (my goal when I started) but it does take away some of the enjoyment from the process. 90% of people would be delighted with my current body - but i'm really not.

In terms of planning - I'm just willing to eat bizarre food combinations. One of my favorite meals is 2x tins of tuna with mixed veg.

Fair play mate, you have a definite goal and determination to reach it.

By contrast my only goal is to increase my strength and fitness. Both are progressing reasonably well so I'm happy not to get too overboard with my diet. I did roughly work out my protein intake before Xmas and was happy enough to continue in the same vein without needig supplements

[Smitters]

Booooom! Back in the gym for the second time since being ill and feeling great. Did legs and finished with some intervals on the bike.

2 x 15 (40kg) squat focussing on control, form and getting deep comfortably.

2 x 15 (50kg) deadlift again, control and form.

Some clamshells, dirty dogs and single leg squats for my weak gluteus medius. Man alive it's bad - back to the physio for advice methinks.

5 x 8-10 (75-95kg) calf raises on leg press machine. Straight, straight, toes in, toes out, straight.

Managed to get my weight down a bit, though I won't do a reveal until the end of the month, but I'm really enjoying having such a clear target.

[Frankeh]

@soda: What's up with your bench? Never seen someone with a bigger OHP than Bench before.

[soda]

Frankeh said:

@soda: What's up with your bench? Never seen someone with a bigger OHP than Bench before.

I knew it, I'm a weirdo

I'm not really sure how this has come about, probably the nature of my work for the last lot of years. Lots of pulling heavy st and lifting stuff up, anything from a couple of feet to above head height. Pushing things would only be a fraction of the work involved.

I'm guessing this has left me with strong back and shoulders, chest muscles never really got a look in.

[Frankeh]

Nah, it's cool imo! 55KG OHP is bloody good going.
OHP used to be the gauge of strength before bench press got popular, apparently.

[soda]

I'll have to improve my technique for getting the weight up before I go any heavier on it though. Once I have it up it's no problem, getting the bar into position from the ground is not exactly an aesthetic delight

I'll have to improve my arms as well, finding the first half of the lift easy but my triceps are struggling to get it the rest of the way.

[maximus123]

goldblum said:

Yes I'm just wondering why Maximus is so fussed about insulin.Thing is that yes insulin can affect fat storage but this obviously occurs after you've eaten something

so there's excess cals from that meal in your body anyway.In other words every time you eat a meal 'fat burning' stops.A choc bar will not make a great deal of difference.Honestly

if I was on a diet I'd be more worried about how the calories in the chocolate bar affected my total calorie count than the effect on my insulin.There are arguments

for the insulin fat storage theory,and obviously a low GI diet is going to be better for a sportsperson...but come on I think you're taking it waaay too far.

Lastly,Maximus if you're on a diet why are you eating any chocolate at all?

I was under the impression (possibly wrongly) that sugar spiked insulin levels and this could be reduced by eating high protein/fibre as in the low GI theory. Maybe I'm taking it too seriously and will not worry too much when I have my chocolate. I'm happy to admit when I've got something wrong.

I'm not diabetic and hopefully never will be.

I eat chocolate on a diet because its is good for my soul

[goldblum]

maximus123 said:

I eat chocolate on a diet because its is good for my soul

Lol a totally understandable viewpoint.

[theshrew]

So far ive only concentrated on calories. If i used the app to track protien, fats and carbs.

Are these the correct things to look at ?

What sort of figures should i be looking for each day ?

[Frankeh]

theshrew said:

Frankeh said:

This is really great. You can just scan the labels of ingredients and create a meal, then set serving size, etc.. Loves it!

Amazingly my dinner all week this week has been 1300 calories. More than I thought it would be!

I found i used it for a while you get used to whats what and dont need to check it as much.

The thing that shocked me with it was how many calories were in things that you would think be low or things that you might thought be fairy high are really high. For eg bottle of wine is a huge ammount and to think i used to sink at least 7 a week omg.

I just put in yesterdays food.. 3200 calories! Quite a surprise tbh as I thought I wasn't eating enough but now I know I am.
Good to know.

Going to be VERY handy when I start my cut.

[LordGrover]

theshrew said:

So far ive only concentrated on calories. If i used the app to track protien, fats and carbs.

Are these the correct things to look at ?

What sort of figures should i be looking for each day ?

Very subjective. Probably best to do some research and decide for yourself. Sorry.

[Frankeh]

Just looking at the calorie intake that I'll need if I want to lose .45kg a week during my cut phase.. 1600 odd calories a day.
That's (almost) just my dinner at the moment!

I always shrugged off cuts as the easy part but I don't think that's going to be the case at all. Thank god I've got ages until I'm in the position to cut.

Currently set the app to .45kg weight gain a week. I'll see how I do.

[GBDG]

Frankeh said:

Just looking at the calorie intake that I'll need if I want to lose .45kg a week during my cut phase.. 1600 odd calories a day.
That's (almost) just my dinner at the moment!

I always shrugged off cuts as the easy part but I don't think that's going to be the case at all. Thank god I've got ages until I'm in the position to cut.

Currently set the app to .45kg weight gain a week. I'll see how I do.

1,600 seems low if you're working out too!

With regards to tracking macros, everything is carbs/protein/fats -
so those are the ones.

I do "fat loss" macros of 35/35/30 carb/protein/fats

[Pete102]

Good to see everyones doing well. I've not really had the time to update over the past two weeks but things are going ok, Ive continued my running 2 - 3 times a week, and this week I've started back at the gym primarily on a weights fat loss program with a bit of rowing mixed in.

I weighed myself on the sunday after the challenge started and I came in at 118.8kg - To say I was shocked is an understatement. Ive just jumped on my scales at home (poorly 3 year old had me up early) and they are reading 114.5kg (17st 13lb and a bit) a loss of approximately 10lb.

So there you go, time for my gym session (benefits of a 24hr gym I suppose). Its deadlift day.

[Smitters]

Good work Pete.

I just had a holy carp moment. Had beans (half tin), bacon (two slices) and poached eggs (two) on toast (two slices), with Clover Light spread. The aim was to get carbs in early for once and some decent protein levels.

About 620 calories. Add to that a Homer-esque scream of fright and that just about sums it up.

Lunchtime bike ride then.

[Bolognese]

Just started reading Primal Blueprint as mentioned earlier on this thread. Very interesting