if you want more fiber than just add more fruits and vegetables to your diet,
you're not gonna get fat off eating more salad and more fruit.
you're not gonna get fat off eating more salad and more fruit.
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@JBond24 Meals look amazing bro........04/Jan/2025
As I mentioned yesterday, I am trying to do intermittent fasting and started eating around 12:30pm, but I really struggled to eat all the food within the 6-hour eating window; I am already full after the first meal. I need to find a way to eat all my calories within the eating window.
I also included some healthy Fats (Avocado) and extra egg whites (I avoid egg yolks due to my cholesterol)
Note: The photo of the second meal has some potato salad in it, but when I tried it, it was off, so I had to cook some rice and ate it with avocado instead.
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugar
Fiber
Breakfast
Coffee, black, 1 cup
2
0g
0g
0g
0mg
5mg
0g
0g
pure product - hydrolyzed wheybprotein isolate, 33 grams
109
1g
0g
30g
1mg
41mg
0g
--
Avocado, 50 gram
80
4g
7g
1g
0mg
4mg
0g
3g
Egg white, 3 large
51
2g
0g
11g
0mg
164mg
1g
0g
Coles - Burrito Tortilla Wraps, 43 g
133
21g
4g
3g
0mg
396mg
2g
1g
Coles - Mozarella Shredded Cheese, 30 g
97
1g
7g
8g
--
144mg
1g
1g
Coffee, black, 1 cup
2
0g
0g
0g
0mg
5mg
0g
0g
Beth - Honey leg ham, 15 gram
14
1g
0g
2g
--
--
--
--
Chicken breast, grilled, skinless, 80 g
141
0g
4g
24g
77mg
282mg
0g
0g
Lunch
Avocado, 50 g
80
4g
7g
1g
0mg
4mg
0g
3g
Basmati rice, cooked, 130 g
168
36g
0g
3g
0mg
319mg
0g
1g
Green Salad - Green Salad, 100 g
23
2g
0g
2g
0mg
0mg
0g
2g
Chicken breast, grilled, skinless, 180 g
317
0g
10g
53g
173mg
635mg
0g
0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 50 grams
165
2g
1g
45g
1mg
63mg
1g
--
Snacks
Zooper Dooper - No Sugar Zooper Dooper, 70 ml
14
4g
0g
0g
--
14mg
--
--
Flying Power - Energy drink 99% sugar free, 250 ml
10
2g
0g
1g
--
--
--
1g
TOTALS
1406
80g
40g
184g
252mg
2076mg
5g
12g
04/Jan/2025
Today was a resting day; I still did my 10K steps, including 40 mins on the treadmill and abs.
Cardio/ Abs
Elevated treadmill
3.5km - 40min
Elevation:15
Speed: 5.5
Crunch - Superset
1 - 30 reps
2 - 30 reps
3 - 30 reps
Lying Leg Raise - Superset
1 - 30 reps
2 - 30 reps
3 - 30 reps
@JBond24 protein a bit higher, push it to 200 grams please and up the fats to 100 grams you're close04/Jan/2025
As I mentioned yesterday, I am trying to do intermittent fasting and started eating around 12:30pm, but I really struggled to eat all the food within the 6-hour eating window; I am already full after the first meal. I need to find a way to eat all my calories within the eating window.
I also included some healthy Fats (Avocado) and extra egg whites (I avoid egg yolks due to my cholesterol)
Note: The photo of the second meal has some potato salad in it, but when I tried it, it was off, so I had to cook some rice and ate it with avocado instead.
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugar
Fiber
Breakfast
Coffee, black, 1 cup
2
0g
0g
0g
0mg
5mg
0g
0g
pure product - hydrolyzed wheybprotein isolate, 33 grams
109
1g
0g
30g
1mg
41mg
0g
--
Avocado, 50 gram
80
4g
7g
1g
0mg
4mg
0g
3g
Egg white, 3 large
51
2g
0g
11g
0mg
164mg
1g
0g
Coles - Burrito Tortilla Wraps, 43 g
133
21g
4g
3g
0mg
396mg
2g
1g
Coles - Mozarella Shredded Cheese, 30 g
97
1g
7g
8g
--
144mg
1g
1g
Coffee, black, 1 cup
2
0g
0g
0g
0mg
5mg
0g
0g
Beth - Honey leg ham, 15 gram
14
1g
0g
2g
--
--
--
--
Chicken breast, grilled, skinless, 80 g
141
0g
4g
24g
77mg
282mg
0g
0g
Lunch
Avocado, 50 g
80
4g
7g
1g
0mg
4mg
0g
3g
Basmati rice, cooked, 130 g
168
36g
0g
3g
0mg
319mg
0g
1g
Green Salad - Green Salad, 100 g
23
2g
0g
2g
0mg
0mg
0g
2g
Chicken breast, grilled, skinless, 180 g
317
0g
10g
53g
173mg
635mg
0g
0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 50 grams
165
2g
1g
45g
1mg
63mg
1g
--
Snacks
Zooper Dooper - No Sugar Zooper Dooper, 70 ml
14
4g
0g
0g
--
14mg
--
--
Flying Power - Energy drink 99% sugar free, 250 ml
10
2g
0g
1g
--
--
--
1g
TOTALS
1406
80g
40g
184g
252mg
2076mg
5g
12g
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber | |
Breakfast | |||||||||
Egg white, 2 large | 34 | 2g | 0g | 7g | 0mg | 110mg | 0g | 0g | |
Beth - Honey leg ham, 25 gram | 24 | 1g | 0g | 4g | -- | -- | -- | -- | |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g | |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g | |
Chicken breast, grilled, skinless, 155 g | 273 | 0g | 8g | 46g | 149mg | 547mg | 0g | 0g | |
Coffee, black, 1 cup | 2 | 0g | 0g | 0g | 0mg | 5mg | 0g | 0g | |
Glaze - Balsamic glaze, 1 TBsp | 25 | 6g | 0g | 0g | -- | -- | -- | -- | |
Coles - Iceberg Blend Salad, 75 gram | 17 | 2g | 1g | 0g | -- | -- | 2g | 2g | |
Dinner | |||||||||
lyttos - Greek Style Natural Yogurt- Lactose free, 1.5 gram | 165 | 6g | 13g | 5g | -- | 56mg | 5g | -- | |
Egg white, 2 large | 34 | 2g | 0g | 7g | 0mg | 110mg | 0g | 0g | |
Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g | |
pure product - hydrolyzed wheybprotein isolate, 66 grams | 218 | 2g | 1g | 60g | 2mg | 83mg | 1g | -- | |
Snacks | |||||||||
Quest - Birthday Cake, 40 gram | 118 | 3g | 5g | 13g | -- | 166mg | 0g | 8g | |
TOTALS | 1182 | 57g | 39g | 154g | 151mg | 1618mg | 18g | 14g |
Thank you Bro,Tracking looks good. Current visual change is good. Later when you cut, you will have a nice transformation. Keep it up.
Meals look good, just have to stick it and adjust as you see your body change. Personally, during the cold season I would not worry about the 6 pack and just try to increase muscle size.
Great jobToday's food log.
I was reading the log from @stevesmi about fasting and decided to start intermittent fasting today; I will start with a six-hour eating window for a few weeks and assess how I feel about 24-hour water fasting.
Thank you again for all your feedback.
FOODS Calories Carbs Fat Protein Cholest Sodium Sugar Fiber Breakfast Coffee, black, 1 cup 2 0g 0g 0g 0mg 5mg 0g 0g Beth - Honey leg ham, 27 gram 25 1g 0g 4g -- -- -- -- Coles - Mozarella Shredded Cheese, 30 g 97 1g 7g 8g -- 144mg 1g 1g Coles - Burrito Tortilla Wraps, 43 g 133 21g 4g 3g 0mg 396mg 2g 1g Generic - Rump Steak (Cooked), 80 grams/1oz 143 0g 8g 17g 60mg 43mg 0g 0g Zooper Dooper - No Sugar Zooper Dooper, 70 ml 14 4g 0g 0g -- 14mg -- -- Lunch Generic - Roast Pumpkin, 120 gm 108 8g 8g -- -- -- -- -- Green Salad - Green Salad, 100 g 23 2g 0g 2g 0mg 0mg 0g 2g Chicken breast, grilled, skinless, 200 g 352 0g 11g 59g 192mg 706mg 0g 0g Dinner Blueberries, 1 cup 42 11g 0g 1g 0mg 1mg 7g 2g lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram 154 6g 12g 5g -- 52mg 4g -- pure product - hydrolyzed wheybprotein isolate, 61 grams 201 2g 1g 55g 1mg 77mg 1g -- Snacks Funday - Sour Cola Flavoured Bottles, 10 gram 21 1g 0g 1g -- 4mg 1g 1g TOTALS 1315 57g 51g 155g 253mg 1442mg 16g 7g
stay on deficit lets cut you up broThank you Bro,
I am in a cut a the moment, summer time in Australia, just fini8the cycle this week and go into TRT for a few weeks until my bulking cycle.
I will continue on a deficit to try and start my next cycle as lean as possible.
Thank fir your feedback
Today's food log.
I was reading the log from @stevesmi about fasting and decided to start intermittent fasting today; I will start with a six-hour eating window for a few weeks and assess how I feel about 24-hour water fasting.
Thank you again for all your feedback.
FOODS Calories Carbs Fat Protein Cholest Sodium Sugar Fiber Breakfast Coffee, black, 1 cup 2 0g 0g 0g 0mg 5mg 0g 0g Beth - Honey leg ham, 27 gram 25 1g 0g 4g -- -- -- -- Coles - Mozarella Shredded Cheese, 30 g 97 1g 7g 8g -- 144mg 1g 1g Coles - Burrito Tortilla Wraps, 43 g 133 21g 4g 3g 0mg 396mg 2g 1g Generic - Rump Steak (Cooked), 80 grams/1oz 143 0g 8g 17g 60mg 43mg 0g 0g Zooper Dooper - No Sugar Zooper Dooper, 70 ml 14 4g 0g 0g -- 14mg -- -- Lunch Generic - Roast Pumpkin, 120 gm 108 8g 8g -- -- -- -- -- Green Salad - Green Salad, 100 g 23 2g 0g 2g 0mg 0mg 0g 2g Chicken breast, grilled, skinless, 200 g 352 0g 11g 59g 192mg 706mg 0g 0g Dinner Blueberries, 1 cup 42 11g 0g 1g 0mg 1mg 7g 2g lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram 154 6g 12g 5g -- 52mg 4g -- pure product - hydrolyzed wheybprotein isolate, 61 grams 201 2g 1g 55g 1mg 77mg 1g -- Snacks Funday - Sour Cola Flavoured Bottles, 10 gram 21 1g 0g 1g -- 4mg 1g 1g TOTALS 1315 57g 51g 155g 253mg 1442mg 16g 7g
5 star chefing it upToday's food log.
I was reading the log from @stevesmi about fasting and decided to start intermittent fasting today; I will start with a six-hour eating window for a few weeks and assess how I feel about 24-hour water fasting.
Thank you again for all your feedback.
FOODS Calories Carbs Fat Protein Cholest Sodium Sugar Fiber Breakfast Coffee, black, 1 cup 2 0g 0g 0g 0mg 5mg 0g 0g Beth - Honey leg ham, 27 gram 25 1g 0g 4g -- -- -- -- Coles - Mozarella Shredded Cheese, 30 g 97 1g 7g 8g -- 144mg 1g 1g Coles - Burrito Tortilla Wraps, 43 g 133 21g 4g 3g 0mg 396mg 2g 1g Generic - Rump Steak (Cooked), 80 grams/1oz 143 0g 8g 17g 60mg 43mg 0g 0g Zooper Dooper - No Sugar Zooper Dooper, 70 ml 14 4g 0g 0g -- 14mg -- -- Lunch Generic - Roast Pumpkin, 120 gm 108 8g 8g -- -- -- -- -- Green Salad - Green Salad, 100 g 23 2g 0g 2g 0mg 0mg 0g 2g Chicken breast, grilled, skinless, 200 g 352 0g 11g 59g 192mg 706mg 0g 0g Dinner Blueberries, 1 cup 42 11g 0g 1g 0mg 1mg 7g 2g lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram 154 6g 12g 5g -- 52mg 4g -- pure product - hydrolyzed wheybprotein isolate, 61 grams 201 2g 1g 55g 1mg 77mg 1g -- Snacks Funday - Sour Cola Flavoured Bottles, 10 gram 21 1g 0g 1g -- 4mg 1g 1g TOTALS 1315 57g 51g 155g 253mg 1442mg 16g 7g
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g |
Basmati rice, cooked, 100 g | 129 | 28g | 0g | 3g | 0mg | 245mg | 0g | 0g |
Coffee, black, 1 cup | 2 | 0g | 0g | 0g | 0mg | 5mg | 0g | 0g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Beth - Honey leg ham, 25 gram | 24 | 1g | 0g | 4g | -- | -- | -- | -- |
Lunch | ||||||||
Basmati rice, cooked, 50 g | 65 | 14g | 0g | 1g | 0mg | 123mg | 0g | 0g |
Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g |
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Coles - Iceberg Blend Salad, 75 gram | 17 | 2g | 1g | 0g | -- | -- | 2g | 2g |
Glaze - Balsamic glaze, 1 TBsp | 25 | 6g | 0g | 0g | -- | -- | -- | -- |
Egg white, 2 large | 34 | 2g | 0g | 7g | 0mg | 110mg | 0g | 0g |
Dinner | ||||||||
pure product - hydrolyzed wheybprotein isolate, 55 grams | 182 | 2g | 1g | 50g | 1mg | 69mg | 1g | -- |
Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g |
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram | 110 | 4g | 9g | 3g | -- | 37mg | 3g | -- |
TOTALS | 1491 | 102g | 42g | 175g | 306mg | 2274mg | 26g | 6g |