MOPAR JOURNAL

[mopar15]

Hi all,
I was 182kg and have been on a strict healthy eating and workout plan for the past 5 weeks and have lost 14kgs. I feel great.
What follows is a typical day in the life of a big man doing it....

6.00am-- protein shake 6 egg whites
9.00am-- cup of beans & tin tuna.
12.00pm-- protein shake
15.00pm-- 1cup whole raw almonds, protien shake
18.00pm-- cup of rice and chicken
21.00pm-- 1 cup of weightwatchers jelly

Workout as follows..
I bike to and from work everyday which takes about 15 mins,
Monday,Thursday --- chest,shoulders,biceps
Tuesday,Friday --- chest,back,triceps
Wednesday --- rest
Saturday --- leg workout. ( lunges,squats,hamstring & leg curls )
sunday --- rest

[swanso5]

I was 182kg

holy shit!!

[kunathm]

182kg, thats like 400lbs !!

GREAT JOB !! I'm new here so I don't know how to tweat what your eating or working out but I know thier going to tell you not to forget working out the legs !!

down 14kg (like 30lbs) in 5 weeks is alot, too much I think... make sure you do it right and it will stay off.. again, the others are better fit to help in the meals and workouts, I just wanted to say GREAT JOB !!

[mopar15]

THANKS KUNA,
Yep I guess alot of people are gonna say its too fast but its working well and I know that when I tweak to add more carbs and the body gets used to moving around alot things will start to slow down.
Im sorta looking forward to that part so I can start to really challenge myself with the pyhsical, mental and nutritional side of the whole journey.For me its been a 20yr path of destruction but I've seen a different one which is gonna benfit my whole being and family.

thanks for the support

[Boss Man]

Hi there.

Some of the weight loss could be water weight. People your size could only lose 4lbs Fat a week max anyway, so you're losing roughly 6lbs, which isnt vastly over doing it.

I think you might be overtraining, so cut Wednesday out. 6 days is a bit much, for someone like you.

You also aren't getting much work for Legs in really, with weights, I'd add that in.

Also Tuna is high Mercury, limit to 2-3 cans a week.

Meal timings are good, obviously reliance on shakes is something that needs addressing, most are Micronutrient defective, so you're potentially getting low amounts of Micronutrients per day.

One a day should be adequate after training, and maybe half at Breakfast.

For quick easy food types, have stuff like Whole-grain Cereal, possibly powdered Flax, Low Fat Cheese or Peanuts as snacks, as the last three are good for Carbs, Proteins and healthy Fats as well as other things. Whole-grain is Beta-glucan, so good for lowering Cholesterol, same as healthy Fats.

Incoroporating veggies in there is also an option. Right now Fruit is not a biggie, except ones like Tomatos, Peppers and Cucumber, the ones not classed as sugary or acid aren't important.

If you can find a way to scale down the 6lbs a week to around 3-4lbs, you'll avoid excess skin issues further on down the line, but for a guy in your position, to have gotten this far in 5 weeks, in what seems like their own steam, deserves big, big props and you can be very proud of yourself.

The main thing is patience, tolerance and understanding of yourself. If you make mistakes, pick yourself up as soon as possible, and keep doing your best. I'm sure on this evidence you can, and I wish you all the best trying .

[mopar15]

Cheers Boss.
yes I would probably substitute some tuna for chicken this week.
The protein I use is 100 percent whey for fuel & recovery but I'll take on board what youv'e said.
I realize that i dont workout my legs at the moment but that is about to change, walking was an accomplishment for me and my legs are still getting used to it.

Boss,
I appreciate every bit of info youv'e given myself, the help and positive feed back is good for the mind,it keeps me strong within and on track for the next 5 weeks so once again thank you.

[Boss Man]

No worrries, I'm sure you'll be fine.

[mopar15]

Hi all,
I am now 160kg and have changed things up a bit, I feel great and everything is going relly well. I will stick the new photo's up when I can.
What follows is a typical day but with a couple of changes....

6.00am-- Protein shake,6 egg whites
9.00am-- 1cup beans, 250gm can tuna in water .....WITH 1 CUP OF BROWN RICE
12.00pm-- 1/4 CUP OF BROWN RICE, 200GRMS OF SHREDDED CHICKEN WITH BEANS
15.00pm-- PROTIEN SMOOTHIE, 1 CUP OF NUTS
18.00pm-- GREEK SALAD, 250gm grilled chicken,
21.00pm-- 1 cup of weightwatchers jelly

Workout as follows..
I WALK to and from work everyday which takes about 5Km ROUND TRIP
Monday,Thursday --- 10Min INTERVAL TRAINING ON STATIONARY BIKE,chest,shoulders,biceps
Tuesday,Friday --- 10MIN INTERVAL TRAINING ON STATIONARY BIKE,chest,back,triceps
Saturday, Full leg workout and then a sauna for 35min & steam room for 10Min
Sunday,Wednesday rest

[cassiegose]

GREAT GREAT GREAT GREAT Job man! Keep it up! You're doing awesome!

[mopar15]

thanks cassie

[Boss Man]

Beans and Rice with a Flesh source is not necessary, unless you're seriously scaling Flesh down.

Don't forget those are not just Carb sources, but Protein ones too. Incomplete / complimentary, (good together), but none the less, you might be putting too much Protein into your system on certain occassions, causing a lot of Protein waste or possible elevated risk of Kidney stones, or Gout from the converted Nitrogen to Uric Acid, the substance that causes Gout.

I'd go for 3 options.

1. Beans and Rice together, with no Chicken,

2. Chicken with no Beans and Rice and a mix of something like Tomatos, Peppers, Cucumber and Veggies, so you have more purer Carb sources, without significant levels of other macros in them.

3. Have the Chicken, Beans and Rice, but keep Beans and Rice as the main two, with a modest portion of both, as they're more macro and Micronutrient rich, I.E. Protein, Carbs, Magnesium, B Vits, Iron, Copper etc etc, then add a bit of Chicken in, (1/3 Breast approx), to compliment them.

Same 3 options with the Fish if you have it.

Don't have a whole cup of Nuts, that's about 700+ calories, more if it's something like Cashews, because they are one of the few with Carbs in, so you're seriously increasing that smoothie option calorifically.

I'd go for 1/3 that cup instead, then you could add another third back in instead of that Jelly thing, then you can save the other 1/3 for another time, so you don't spend so much on Nuts.

[mopar15]

cheers boss man,
all the infomation is much appreciated and i will give option 3 a go and let everyone know how its going.

[mopar15]

Hi all,
I was 182kg and have been on a strict healthy eating and workout plan for the past 6 mnths and have lost 30kgs. I feel great.
What follows is a typical day in the life of a big man doing it....

6.00am-- 6 egg whites
9.00am-- 1 and half cups of brown rice and a cup and a half of fresh veges.
12.00pm-- 2 x kiwifruit, 1apple and protien shake
15.00pm-- 1cup whole raw almonds, protien shake
18.00pm-- salad ( cup and a half of shredded lettuce,tomatoe,cup and a half of sliced cucumber,capsicum and celery,half an avocado,quarter cup of croutons and 2 slices of feta cheese. plus 200grms of fish,venison or skinless chicken.
21.00pm-- 1 cup of weightwatchers jelly

Workout as follows..
I walk to and from work everyday which takes about 30 mins, when I go home i slowly jog the last km. ( 2.5km one way )
Monday,Thursday --- chest,shoulders,biceps & 25min interval training on staionary bike
Tuesday,Friday --- chest,back,triceps & 25min interval training on stationary bike
Wednesday --- rest
Saturday --- nice quite 2.5km walk, leg workout. ( lunges,squats,hamstring & leg curls )
sunday --- 6km walk

interval cardio training ( 5 min warm up-30secs at 90 percent intensity the 1 minute at 65 percent for 15mins and 5 min warm down ) -- all on a staitionary bike.

I have achieved 1 of my little goals which I am tottaly stoked to get. 152kg

[Boss Man]

I'd suggest adding more Carbs in with the Whites, then reducing the Almond portion later on. You're getting about 600-750 calories from that cup, which is a lot of good Fat, which I don't think you necessarily need as an amount.

So take out half the Almonds, add some Carbs in if the shake doesn't have any, then add a few more Carbs with your Whites. The Almonds will have some Carbs, but nothing significant.

A simple way would be to add something like a bit of Whole-grain Cereal or an Apple or a medium sized Banana as examples, in with Breakfast, which unless you wanted more, would be around 20g Carbs, which should suffice and which those Fruit choices would be, and Cereal can be, depending on portion size.

For Afternoon add something in like a few Veggies, or a couple of slices of Whole-grain Bread as examples, to compensate for some of the Almonds. You'll be getting some less calories in the afternoon, but adding more in at Breakfast, and you could add perhaps a 1/4-1/2, or 1/8-1/4 of a Cup, of the Almonds you take from the afternoon meal, to Breakfast, therefore getting a rough caloric maintenance per day, as the remainder of the PM Almonds that wouldn't be eaten, get calorically replaced with some Carbs in the PM and AM.

Should give you a little better balance, but the introduction of the Carbs in the Breakfast and PM meal would be perhaps more suitable, and the small addition of some of those Almonds to Breakfast as well, then becomes an optional thing.

Sound feasible?

[mopar15]

cheers boss man.
can always count on you for some constructive advice