Approved Log Jenesaisquoi Transformation Log

[ROIDDERS]

make sure you post up some pictures of your meals
it's crucial that we know what you're putting in your mouth

 

[ceo]

Bros there's no need for cheat meals
you're not a dog that needs to beg for Treats have some discipline

 

[jenesaisquoi]

05/08/24
Weight: 227lbs

Legs (lbsxrepsxsets)

warmup stretching 10 mins

Leg Extension Machine
115x15
125x15
130x15

Back Extension Machine
105x30x3

Seated Leg Curl
85x12
95x12
105x12

Leg Press
230lbsx15
240lbsx15
250lbsx15

Elliptical machine 20 minutes


Meals
18 hour fast

Meal 1
Extra Lean Ground Beef Patty 36p/17f/0c
Flaked light tuna 26p/1f/0c
Broccoli & Cauliflower
Mustard (1 tblspoon)
Plain Greek Yogurt 25p/0f/8c
Blueberries 1p/.5f/15.1c

Meal 2
Chicken Breast 48p/5f/0c
Shrimp 21p/2f/0c
Grilled Orange Bell Pepper 0p/0f/2c
Grilled Zucchini 0p/0f/1c

Feeling good at gym. legs were burning at the end of the circuit. Had trouble finishing cardio.

 

[LevButlerov]

05/08/24
Weight: 227lbs

Legs (lbsxrepsxsets)

warmup stretching 10 mins

Leg Extension Machine
115x15
125x15
130x15

Back Extension Machine
105x30x3

Seated Leg Curl
85x12
95x12
105x12

Leg Press
230lbsx15
240lbsx15
250lbsx15

Elliptical machine 20 minutes


Meals
18 hour fast

Meal 1
Extra Lean Ground Beef Patty 36p/17f/0c
Flaked light tuna 26p/1f/0c
Broccoli & Cauliflower
Mustard (1 tblspoon)
Plain Greek Yogurt 25p/0f/8c
Blueberries 1p/.5f/15.1c

Meal 2
Chicken Breast 48p/5f/0c
Shrimp 21p/2f/0c
Grilled Orange Bell Pepper 0p/0f/2c
Grilled Zucchini 0p/0f/1c

Feeling good at gym. legs were burning at the end of the circuit. Had trouble finishing cardio.

@jenesaisquoi good day I see it

the meals lets talk

your meals are too low in FAT
you need to add omega 3 fats to the diet its crucial
and your calories too low too
even in the 6 hours you need calories
you either eat or dont, so fast or not, if not fasting you need to get the calories in


omega 3 fats = walnuts and fish oil distilled

thank you for updating us and good job pushing hard dont stop

 

[25homes]

Great

Hello to all, short time lurker, first time logger. I've been inspired to write after reading through so many wonderful logs and posts here on the forum. It's a positive place and so very encouraging and I can't help but follow along on everyone's journeys. I LOVE the Evolutionary podcast and I feel I'm learning so much listening to previous episodes while at the gym.

A little intro about me: I'm 47 years old and other than getting into shape when I got married 15 years ago, I have not lifted much. I was always kind of active recreationally, golf and baseball in the summer, skiing and basketball in the winter but not anything too regular. I have an office job so sedentary to start, I don't drink but I very rarely passed up a 2nd helping at mealtime. I never realized how much moving around the office helped until the pandemic hit, I was laid off for a few weeks and I let myself go throughout the pandemic lockdowns. Up until March of 2023 when I had a coming to god moment with of all things -- wait for it....

A waterslide.

I flew down on an inflatable donut and almost brained myself on the cement stairs coming out of the landing pool. Suffice it to say, I read afterwards that I was 40lbs over the maximum recommended weight.

I was fine, if a little dazed coming out of that pool but it made me realize that I couldn't keep going like this. Going up stairs, bending down to grab things on the floor, staying standing up for more than 5 minutes at a time would cause some kind of discomfort. The cherry of top was going skiing at this wonderful mountain with long runs from the summit and being unable to ski for more than 5 minutes without stopping to rest my legs, so embarrassing. At this point I was at 289 lbs.

Here's how I turned it around. I started first by taking long walks around the neighbourhood, tracking my steps and food to at least get some semblance of activity and you know what? I enjoyed it! A few weeks later I joined a gym and got a program together, started tracking my food intake and I started feeling really good.

With the summer, I was able to walk and bike + going lifting at the gym at least 4 times a week to the point where I got to 220 lbs in October

What else, I suffer from sleep apnea, getting a CPAP machine in 2018 changed my life. I was always confused as to why my fitness tracker said I was only getting 3-4 hours of sleep per night when I was in bed for 7-8+ hours. Now I get 7-8 hours tracked on my tracker and feel amazing. No more falling asleep on the couch in the middle of that day. When I don't use the CPAP machine (very rarely) I wake up with headaches. I have not tried sleeping without it now that I've lost all the weight.

My Stats (today)
Age 47
Height: 5'9" (175cm)
Weight: 227 lbs (103kg)

My Plan
For the first time in my life, I feel good about the work i've put in and been able to keep on going. My lifts have been getting better over the year but I want to be able to get more of a cut look. I feel as though I'm not recovering as well as I used to. I have a vacation in the last week of July and into August with my family and I want to look more amazing than ever.

I started reincorporating 18:6 fasting last month and did a 36 hour fast last week with just water and a little salt. My sleep took a hit on that one but I felt good afterwards. Reading through Why fasting helps you live longer, helps build more muscle. and my prolong fast LOG taught me so much, I had never seen it put so simply with the graph and benefits laid out.

Training and Diet
Legs
5 minute warm up - stretching or elliptical

3x Leg extension 110lbsx15/120lbsx15/130lbsx15
3x Back extension 105x30/105x30/105x30
3x Seated Leg Curl 85x12/95x12/100x12
3x Leg Press 230x15/240x15/250x15

20 minutes Elliptical machine

Upper Body
5 minute warm up - stretching or elliptical

3x Shoulder Press 60lbsx12/70x12/75x10
3x Crunch 90x25/90x25/90x20
3x Back Extension 110x30/110x30/110x30
3x Chest Press 60x12/70x12/75x10
3x Lat Pulldown 100x12/115x12/120x12

20 minutes Elliptical machine

Cardio Only workout
40 minutes Elliptical machine or C2 Rowing depending on how I feel.

Rest Day - then rince and repeat.

My diet
Noon:
extra lean ground beef hamburger patty 200g
brocoli and cauliflower or brown rice 100g
mustard for flavour

Dinner 1 (at least 3 times a week):
Rainbow Trout or Atlantic Salmon 150-200g
iceberg or romaine lettuce 300g
corn nibblets 20g
cucumber 100g
blue cheese dressing 20g

Dinner 2 (usually 2 days):
Chicken 200g
Zucchini 50g
Sweet potatoes 100g

Snack:
Dannone Oikos 19% Protein Plain Yogurt 250g
Assorted berries 30g
handful of walnuts
protein shake
occasionally a cookie or 2

Do I cheat? On occasion. what i've found keeps me motivated is the thought of the trip and reading all the logs here and how folks are dealing with cravings and the food pics mmmmm.


Supplements
Omega-3 Capsules 3x1200mg With Meals
Vitamin D3 1x10000 IU 1st Meal
CoQ-10 1x250mg Before Bed
Ashwaganda 1x300mg Before Bed
Magnesium Glys 1x350mg Before Bed
Multivitamin 3x With Meals

Bloods
LH 4.3 1.3 - 9.6 IU/L
FSH 6. 1 - 16 IU/L
SHBG 39. 12 - 60 nmol/L
TESTOSTERONE 13.6 M: 7.6 - 31.4 nmol/L
PROLACTIN 8. < 18 ug/L
FREE TESTOSTERONE 249. 160 - 699 pmol/L


If you're still reading, congratulations! It's a lot in a short time, i'll share more over the next few days and above all else, am open to your constructive feedback into what more (or less) I can do.

Great start. Keep it coming. Then we can help

 

[ballin2504]

Welcome aboard brother. Glad to have you. Now let’s get to work!!!

 

[Masonic Bodybuilder]

I think that happened to a lot of people that were all the sudden sedentary working at home, or laid off. Glad to see you are making the change and have already made progress since your heaviest. The key is diet. You have to have a good clean diet and be consistent.

 

[jenesaisquoi]

05/09/24
Weight: 226.7lbs

Rest day

20 minutes low intensity treadmill in the morning

Meals
18 hour fast

Meal 1
Extra Lean Ground Beef Patty 36p/17f/0c
Flaked light tuna 26p/1f/0c
Corn kernels 2p/.5f/15c
Mustard (1 tblspoon)
Plain Greek Yogurt 25p/0f/8c
Blueberries 1p/.5f/15.1c
Whole Wheat Tortilla 3.5p/2.5f/14.5c

Meal 2
Chicken Breast 24p/2.5f/0c
Shrimp 7.5p/1f/0c
Grilled red Bell Pepper 0p/0f/2c
Pad Thai 5p/29f/35c

Supplements
3 x Multivitamins
3 x Omega-3 fish oil 1200mg each
1x Vitamin D (250mcg or 10000IU)
1x CoQ10 (250mg)
1x Magnesium glycinate (350mg)
1x Ashwagandha (300mg)
1x Creatine Monohydrate (5g)

Total macros according to My Fitness Pal:
Protein 126g
Fat 53g
Net Carbs 82g

Rainy day here, spent mostly at my desk + had a dentist's appointment, no cavities thank goodness. Picked up some Mother's Day gifts.

Cheers to all.

 

[Tiger Salman Khan]

Good start to the log bro...we are with you on this journey....lets achieve the goals.........

 

[LevButlerov]

05/09/24
Weight: 226.7lbs

Rest day

20 minutes low intensity treadmill in the morning

Meals
18 hour fast

Meal 1
Extra Lean Ground Beef Patty 36p/17f/0c
Flaked light tuna 26p/1f/0c
Corn kernels 2p/.5f/15c
Mustard (1 tblspoon)
Plain Greek Yogurt 25p/0f/8c
Blueberries 1p/.5f/15.1c
Whole Wheat Tortilla 3.5p/2.5f/14.5c

Meal 2
Chicken Breast 24p/2.5f/0c
Shrimp 7.5p/1f/0c
Grilled red Bell Pepper 0p/0f/2c
Pad Thai 5p/29f/35c

Supplements
3 x Multivitamins
3 x Omega-3 fish oil 1200mg each
1x Vitamin D (250mcg or 10000IU)
1x CoQ10 (250mg)
1x Magnesium glycinate (350mg)
1x Ashwagandha (300mg)
1x Creatine Monohydrate (5g)

Total macros according to My Fitness Pal:
Protein 126g
Fat 53g
Net Carbs 82g

Rainy day here, spent mostly at my desk + had a dentist's appointment, no cavities thank goodness. Picked up some Mother's Day gifts.

Cheers to all.

@jenesaisquoi good day but your ratios and diet off

meal 1 drop the corn and tortilla replace with veggies and oatmeal
meal 2 drop the pad thai
all meat and add more chicken legs so you get the healthy natural fats
try to go Higher protein higher fats lower carbs, under 50 and fats over 100 and protein over 200

 

[stevesmi]

good job taking care of your teeth and checking for cavities

teeth care is important

 

[e2]

oh yes don't forget Mother's Day very important

 

[2Thick]

nice job posting your supplements

 

[Vadim Fedorov]

shrimp and chicken sounds like a good meal

 

[Wootoom]

keep up the good work

 

[JasonPriest]

very creative job with the nutrition

 

[BodyMonster34]

bro nice you got in some red meat

 

[Quadsweep]

trying to eat fresh fish and not out of a can

 

[StevenDarwinMD]

APPROVED LOG

 

[Mobster]

Hardcore fasting