Journal of cyrax

[cyrax_101]

8pm - oatmeal , 1 plum (heard it has good amount of complex carbs)

9:45pm - chicken , veggies , 2 flat bread

[Bonnie]

Diet is shaping up nicely.Though you need to add a meal between 12 & 5:30 pm, the whole idea is to tell your body it will receive what it needs to function & in turn it will let go of the fat, if you don't eat enough it will hang onto the fat, for survival purposes.

If you must do 2 chest press, try doing the DB one on the incline bench, at least there is varied angles that way.

Take one leg curl out, if you like both, then do seated one on one workout day, then the lying one on the next day.

Try to stay in the rep range of 8 - 12, in order to let your muscles be aware your wanting to build additional muscle fiber & create the correct muscle neuron pathways.Dong reps of 15 will build a muscle tolerance of lactic acid, not increase fiber in the muscle.Program is looking okay though I've no clue what a wrist flip is ? Fairly sure I'd NOT of said don't warm up, warm up is mandatory.Have a good day

[Bonnie]

Your going to want to avoid eating breads, rice, oatmeal etc after about 6 pm.They are energy foods & serve no purpose while you sleep, they will most likely be stored as FAT.Boss man would know more about plums than I would, but if I'm not mistaken they are high in sugar, try a banana

[cyrax_101]

One more thing.
The flat bread (also called as 'roti' or 'chappati' ) is made wholewheat flour NOT white flour.
I think there was a misconception among those who were commenting on it. Sorry for not telling you before.
I found this from somewhere , so people will know whats in a roti .

Flour Percentage
Whole wheat flour 60
Barley flour 20
De-fatted soybean flour 7
Black chickpea flour 13

There are many variants of the roti (if you check it up on wiki or google) . The one most commonly consumed(and consumed by me) is called chapati which has no oil or butter or any other fatty stuff.

[Bonnie]

I actually have made roti myself, so the flour is known to me, though I didn't know the breakdown.The grains the flour is made from will store as fat, if you eat them at night, was my point.You don't put any oil in yours ? Thought was at least about a teaspoon, if there is use olive oil, its good for you.

[Boss Man]

Plums are very Carb rich. They have about 7.5g Carbs per plum, but because the normal protocol if you eat them, (I don't), is to eat eat them with Custard and not just one either, they contribute to a high Carb intake with a meal.

They are not very high GI. Not exactly sure, but I think they're around 38 GI from memory.

Problem is, you'd only need 8 of them, to get a Carb total of 60g, plus the Carbs in Custard Milk and possibly any in the powder, you'd be having 70g+ Carbs. The impact of which might be slightly lessened by the Milk, in relation to "combined GI", but not enough to make them acceptable to eat en masse, as a part of a meal, because even if you eat 70g with around a 35 combined GI Carb rating, that's a 24.5% bloodsugar increase, which is in the 20+ rating on a Glycemic load scale, therefore high and eating them cold would not reduce any Carb content like cooking might.

I'd suggest if you eat them, limit to 3-4 without anything like Custard, Cream etc etc and have them as a snack with a protein source.

[Boss Man]

It's been done. I've seen it with my own eyes. Never succumbed however

[Bonnie]

I look forward to learning about nutrition, extensively.

[cyrax_101]

I havent more than 2 in a day . And its not an everyday thing anyways .

@Bossman
Plums and custard ? Throw some chocolate sauce in there and we have the perfect recipe for diabetes

[cyrax_101]

Woke up at 10 am

10:30 am - Granola, low fat milk , boiled egg , orange juice

1pm - grilled chicken , veggies , lentils , 2 flat bread

Planning to workout for chest only today . Any suggestions on what would be good ?

[Bonnie]

Why would you do a chest only day ? Dairy might say its low in fat, but it has carbs & sugar in it, careful of that.Eat the orange, skip the juice.

[cyrax_101]

I was thinking of splitting up my workouts according to muscles. Thanks for the info on milk

5:45 pm - workout
2 mins stationary bike ( for warming up)
Barbell bench presses (15 x 3)
pec deck butterflys (15 x 3)
Cable preacher curls (15 x 3)
Smith machine inclined chest presses (15 x 3)
Decline barbell bench presses (15 x 3)
10 mins ellipticals

I thought of doing cardio after strength training coz I heard that it burns max amount of fat.

7pm - almonds , tuna

[Bonnie]

You need to stick with one place for your information & stick to a program, to achieve results.

[cyrax_101]

Well I was thinking of splitting it coz many people (even on this forum) suggested that. I thought of getting my muscles used to some weights and then switching to working out based on muscles. Is it a bad idea ?

Anyways, today is the first day of ramadan.
Woke up at 3:15 am. Thought of doing some HIIT before I eat. Could only do 5 mins (I had planned for 20 mins). Couldnt breathe properly because of chest congestion.
3:45am - 2.5 pcs of roti , 1 can of tuna , lentils , almonds , green tea mixed with half tsp honey and 1 lemon (for the chest congestion) and of course lots of water

[Bonnie]

Do what you think is right for you.Good luck