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@LevButlerov - Thanks, Lev. If I increase my fats, it will take me way over my calorie deficit.You need to have digestive enzymes, probiotics and psyllium husk daily, please start using all 3.
Also again, your fats are too low.
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber | |
Breakfast | |||||||||
Boiled Chicken Breast, 150 gram(s) | 248 | 0g | 5g | 47g | 128mg | 111mg | 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, 32 gram | 30 | 2g | 0g | 5g | -- | -- | -- | -- | |
Avocado, 50 g | 80 | 4g | 7g | 1g | 0mg | 4mg | 0g | 3g | |
Lunch | |||||||||
Boiled Chicken Breast, 130 gram(s) | 215 | 0g | 5g | 40g | 111mg | 96mg | 0g | 0g | |
Egg white, 2 large | 34 | 2g | 0g | 7g | 0mg | 110mg | 0g | 0g | |
Basmati rice, cooked, 130 g | 168 | 36g | 0g | 3g | 0mg | 319mg | 0g | 1g | |
Dinner | |||||||||
Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g | |
pure product - hydrolyzed wheybprotein isolate, 63 grams | 208 | 2g | 1g | 57g | 2mg | 79mg | 1g | -- | |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- | |
Snacks | |||||||||
Zooper Dooper - No Sugar Zooper Dooper, 70 ml | 14 | 4g | 0g | 0g | -- | 14mg | -- | -- | |
Quest - Birthday Cake, 60 grams | 177 | 4g | 7g | 20g | -- | 249mg | 1g | 12g | |
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g | |
TOTALS | 1692 | 102g | 52g | 203g | 258mg | 1655mg | 26g | 20g |
@JBond24 awesome log right here!08/Jan/2025 - Food Log
@LevButlerov , the first day of protein at 200gm, but I am still digesting all that food. I literally had to push it in without any hunger...
Added fish today for lunch.
Let's see how the extra calories affect my weight; I just want to keep losing that extra fat.
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugar
Fiber
Breakfast
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
--
--
--
--
Chicken breast, grilled, skinless, 100 g
176
0g
5g
30g
96mg
353mg
0g
0g
Lunch
Egg white, 2 large
34
2g
0g
7g
0mg
110mg
0g
0g
Wild Fork - Skinless barramundi, 200 g
177
0g
3g
37g
97mg
62mg
--
--
Coles - Iceberg Blend Salad, 75 gram
17
2g
1g
0g
--
--
2g
2g
Basmati rice, cooked, 150 g
194
42g
0g
4g
0mg
368mg
0g
1g
Dinner
pure product - hydrolyzed wheybprotein isolate, 63 grams
208
2g
1g
57g
2mg
79mg
1g
--
Blueberries, 1 cup
42
11g
0g
1g
0mg
1mg
7g
2g
Chicken breast, grilled, skinless, 80 g
141
0g
4g
24g
77mg
282mg
0g
0g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram
110
4g
9g
3g
--
37mg
3g
--
Snacks
V Energy Drink - Sugar Free Blue, 250 mL
7
0g
0g
0g
0mg
195mg
0g
0g
Red apple, 36 gram
21
5g
0g
0g
--
0mg
4g
1g
Quest - Birthday Cake, 60 grams
177
4g
7g
20g
--
249mg
1g
12g
Latte, 1 cup
103
10g
4g
7g
17mg
84mg
10g
0g
TOTALS
1663
105g
45g
205g
289mg
2365mg
31g
20g
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber | |
Breakfast | |||||||||
Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g | |
Beth - Honey leg ham, 32 gram | 30 | 2g | 0g | 5g | -- | -- | -- | -- | |
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 | |
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g | |
Zooper Dooper - No Sugar Zooper Dooper, 70 ml | 14 | 4g | 0g | 0g | -- | 14mg | -- | -- | |
Lunch | |||||||||
Chicken thigh, cooked, skinless, 100 g | 193 | 0g | 11g | 24g | 128mg | 335mg | 0g | 0g | |
Chinese - Fried Rice, 1 cup | 228 | 43g | 3g | 7g | 32mg | 554mg | 1g | 2g | |
Dinner | |||||||||
Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g | |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- | |
pure product - hydrolyzed wheybprotein isolate, 63 grams | 208 | 2g | 1g | 57g | 2mg | 79mg | 1g | -- | |
Snacks | |||||||||
BSC - Low Carb Protein bar Cookie Dough, 60 gram | 207 | 4g | 6g | 19g | -- | 197mg | 3g | 7g | |
TOTALS | 1662 | 103g | 56g | 179g | 323mg | 2382mg | 29g | 13g |
@JBond24 Good pics updates bro.........11/ Jan/2025
Today is the last day of the current cutting cycle. 16 weeks in total.
Thank you, @Gains Man, for the great coaching
I started at 73.6 Kg (refer to the photo in the intro), and my current weight is 71kg. All in all, I am very happy with the progress.
My goal is to get to 70kgs, so I will remain in a calorie deficit during TRT until I reach my goal and start a lean bulk cycle.
10/ Jan/ 2024 - Workout
Hey, everyone. I hit all my workouts this week and made good progress on the scale.
I started this workout with 5 minutes of cardio on the treadmill and then finished it with a 20-minute treadmill at 15 incline and 5.5 speed.
Pull
Pull Up
1 - 8 reps
2 - 10 reps
3 - 8 reps
Reverse Grip Lat Pulldown (Cable)
1 - 45kg x 12 reps
2 - 59kg x 10 reps
3 - 52kg x 12 reps
4 - 45kg x 16 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Shrug (Dumbbell)
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Bicep Curl (Barbell)
1 - 30kg x 12 reps
2 - 25kg x 15 reps
3 - 25kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 12 reps
2 - 10kg x 13 reps
3 - 12.5kg x 12 reps
10/ Jan / 2025 Food Log
I am happy that I am managing to hit the 200g of protein. Today was a bit busy, so I just boiled the chicken breast and added some seasoning to it. It was actually nice. Breakfast and lunch looked similar with the difference of rice and salad for lunch.
My goal is to hit 70kgs before going into bulking, and I am 1 kg away from my goal...
FOODS Calories Carbs Fat Protein Cholest Sodium Sugar Fiber Breakfast Boiled Chicken Breast, 150 gram(s) 248 0g 5g 47g 128mg 111mg 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, 32 gram 30 2g 0g 5g -- -- -- -- Avocado, 50 g 80 4g 7g 1g 0mg 4mg 0g 3g Lunch Boiled Chicken Breast, 130 gram(s) 215 0g 5g 40g 111mg 96mg 0g 0g Egg white, 2 large 34 2g 0g 7g 0mg 110mg 0g 0g Basmati rice, cooked, 130 g 168 36g 0g 3g 0mg 319mg 0g 1g Dinner Blueberries, 1 cup 42 11g 0g 1g 0mg 1mg 7g 2g pure product - hydrolyzed wheybprotein isolate, 63 grams 208 2g 1g 57g 2mg 79mg 1g -- lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram 143 5g 12g 4g -- 48mg 4g -- Snacks Zooper Dooper - No Sugar Zooper Dooper, 70 ml 14 4g 0g 0g -- 14mg -- -- Quest - Birthday Cake, 60 grams 177 4g 7g 20g -- 249mg 1g 12g Latte, 1 cup 103 10g 4g 7g 17mg 84mg 10g 0g TOTALS 1692 102g 52g 203g 258mg 1655mg 26g 20g
11/ Jan/ 2025
Rest-day today, Had a great day out with the family.
11K steps today
11/ Jan/ 2025
We ate out today, so it was a bit hard to track the macros, but I logged as close as possible. I maybe hit the 200g of protein, but it's difficult to say.
FOODS Calories Carbs Fat Protein Cholest Sodium Sugar Fiber Breakfast Chicken breast, grilled, skinless, 150 g 264 0g 8g 44g 144mg 530mg 0g 0g Beth - Honey leg ham, 32 gram 30 2g 0g 5g -- -- -- -- 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 Latte, 1 cup 103 10g 4g 7g 17mg 84mg 10g 0g Zooper Dooper - No Sugar Zooper Dooper, 70 ml 14 4g 0g 0g -- 14mg -- -- Lunch Chicken thigh, cooked, skinless, 100 g 193 0g 11g 24g 128mg 335mg 0g 0g Chinese - Fried Rice, 1 cup 228 43g 3g 7g 32mg 554mg 1g 2g Dinner Blueberries, 1 cup 42 11g 0g 1g 0mg 1mg 7g 2g lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram 143 5g 12g 4g -- 48mg 4g -- pure product - hydrolyzed wheybprotein isolate, 63 grams 208 2g 1g 57g 2mg 79mg 1g -- Snacks BSC - Low Carb Protein bar Cookie Dough, 60 gram 207 4g 6g 19g -- 197mg 3g 7g TOTALS 1662 103g 56g 179g 323mg 2382mg 29g 13g
@JBond24 you are making progress bro11/ Jan/2025
Today is the last day of the current cutting cycle. 16 weeks in total.
Thank you, @Gains Man, for the great coaching
I started at 73.6 Kg (refer to the photo in the intro), and my current weight is 71kg. All in all, I am very happy with the progress.
My goal is to get to 70kgs, so I will remain in a calorie deficit during TRT until I reach my goal and start a lean bulk cycle.
@Npcclassicphysique champ, Thank you for the feedback.@JBond24 you are making progress bro
but i checked yoru diet in detail
we need to start cutting things more
i would start with upping fats but not cheese, get walnuts nuts, fish oil, avocados natural fat up
keep carbs around 100 and push protein to 180-200 daily
we also should bump the cardio do you have the time bro?
Current | ||||
Carbs | Fat | Protein | ||
Grams | 112 | 50 | 150 | |
Calories | 448 | 450 | 600 | 1498 |
Proposed | ||||
Carbs | Fat | Protein | ||
Grams | 90 | 70 | 200 | |
Calories | 360 | 630 | 800 | 1790 |