BeaRz's Journey

[BeaRzwalken]

Once you're back training, get wrist wraps.

gala I till now still have ZERO idea how the hell I got my wrist bone injured Lol. I woke up ytd morning, I stretched my shoulder and turn my wrist abit and I felt a sharp pain, I tot it was because morning thing, during work felt it as well.

yah I will go look into the wrist wraps as well

 

[BeaRzwalken]

even with an injured wrist I am still able to complete my workout without triggering the pain, had to be extra careful

did 4 x 8 20kg per side deadlift with 1 hand, after that I use my wraps on my right to test on 3 x 8 30kg which also didn't trigger any pain so I up it to 40kg per side and did a 3 x 8 as well

lower down the dumbbell weight for bicep curl, no pain triggered as well, did tricep rope pull down only minor trigger the pain for 1 sec and I stopped

 

[BeaRzwalken]

need to start stocking up stuff

btw xerref you still here in this thread?

 

[xerref]

need to start stocking up stuff

btw xerref you still here in this thread?

Yea, I just lurk. sup?

 

[BeaRzwalken]

Yea, I just lurk. sup?

given my height is 1.71 and current weight is 108 and it should hit 110kg before i start changing my diet + program

roughly any idea how much protein and calories i need to prevent my body from going into staving mode?

 

[derrickgyn]

Dude, at that height and weight nobody can even give you a remotely good estimate of what your TDEE is. You need to TRACK YOUR CALORIE INTAKE and ADJUST BASED ON THE SCALE. Start at 3k for now. Not losing weight? Cut cals. Easy.

 

[BeaRzwalken]

Dude, at that height and weight nobody can even give you a remotely good estimate of what your TDEE is. You need to TRACK YOUR CALORIE INTAKE and ADJUST BASED ON THE SCALE. Start at 3k for now. Not losing weight? Cut cals. Easy.

how did you come with the 3k figure, because i use a few different calculator online it all use 3k++

 

[derrickgyn]

how did you come with the 3k figure, because i use a few different calculator online it all use 3k++

Because you're obese and your body doesn't need that many calories to run. Plus, you want to be losing the fat.

 

[BeaRzwalken]

Because you're obese and your body doesn't need that many calories to run. Plus, you want to be losing the fat.

hmm 3k calories, seem like a pretty big number. got some researching to do

 

[ettenyl]

hmm 3k calories, seem like a pretty big number. got some researching to do

This is useful. http://keto-calculator.ankerl.com

 

[BeaRzwalken]

This is useful. http://keto-calculator.ankerl.com

that is more of keto diet

 

[BeaRzwalken]

3k calories, 210g protein needed

by logic for weight loss ( since i need take a break from strength training)
you minus off 500 calories of ur maintenance, so in my case 3k - 500 = 2500 calories

1. 300g Chicken Boneless Tight with skin on - Calories 735 Fat 46.08g Carbs 0g Protein 74.55

2. 300g Chicken Breast - Calories 330 Fat 3.72g Carbs 0g Protein 69.27g

3. 300g Pork- 789 Fat 63.57g Carbs 0g Protein 50.64g

this are the only meat are allowed to be cooked @ home, easiest and most simple way to hit my calories is to go for 1 and 3

no issue hitting 210g protein as i still got whey which is 30g per scoop.

seasoning i am using are mostly powder form with no sugar

 

[BeaRzwalken]

some stuff which i hope you all can help

1. is it ok to have ur post meal 1h - 2 hour before sleep???
2. should i include coconut oil into the diet?
3. Snack wise for Nuts, what nuts is better?
4. is it ok to have 1 x 2500 calories meal and den fast till the next meal on the next day?

 

[xerref]

given my height is 1.71 and current weight is 108 and it should hit 110kg before i start changing my diet + program

roughly any idea how much protein and calories i need to prevent my body from going into staving mode?

My general thoughts;

Starvation mode is a MYTH.
http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html/
http://www.leighpeele.com/starvation-mode

At higher BF%, you can get away with a higher deficit and lower protein mins than those at lower BF%.

110kg = ~242lbs.
Using the mid-range for cutting - 11kcal/lb = 2662kcals
And aiming for 1g of protein per lb = 242g of protein
IIRC, the general recommendations is 0.8g, but IMO higher protein intake will be more beneficial as its more satiating and recent research on high protein intake wrt weight loss, muscle preservation and gains has been very encouraging.

Breaking it down:
Aim for 2700kcals a day.
Aim for at least 190g of protein, optimally 242g of protein.
Min fat intake ~60g. Try to keep saturated fats to 30% of your daily fat intake.

Maintain the calorie intake for 2 weeks. Assess progress and recalibrate if necessary.

Good luck!

 

[xerref]

some stuff which i hope you all can help

1. is it ok to have ur post meal 1h - 2 hour before sleep???
2. should i include coconut oil into the diet?
3. Snack wise for Nuts, what nuts is better?
4. is it ok to have 1 x 2500 calories meal and den fast till the next meal on the next day?

1. Yes.

2. If you want to. Coconut oil has no magical properties.

Kevin C. Klatt just a quick note - there's a massive mistaken equivalence of MCTs and coconut oil. MCTs in the literature are defined as 8:0 and 10:0 (as this study does). by this definition, coconut oil contains very few MCTs. Everyone talks about coconut oil because it has such a high lauric acid (12:0) content, which is often classified as a MCFA but it behaves more like a long chain. The conflation of MCT oil and coconut oil is a bit of problem in the whole bulletproofbs conversation

https://www.facebook.com/alan.aragon.796/posts/10153520178054992

3. All nuts are ok.

4. Fasting is a type of meal patterning. It has no magical properties. If it helps with dietary adherence go ahead. But don't do it if you are under the assumption that it has special/magical advantages.

 

[BeaRzwalken]

1. Yes.

2. If you want to. Coconut oil has no magical properties.

3. All nuts are ok.

4. Fasting is a type of meal patterning. It has no magical properties. If it helps with dietary adherence go ahead. But don't do it if you are under the assumption that it has special/magical advantages.

the 4th point is because i want to stay away from food not in my diet, i work project base job as well. project i handle are major which means client ( most are very close with me) will buy food for us, i dun want to make life problematic den it is already is because of the projects with my diet needs.

Thank you xerref.

 

[xerref]

the 4th point is because i want to stay away from food not in my diet, i work project base job as well. project i handle are major which means client ( most are very close with me) will buy food for us, i dun want to make life problematic den it is already is because of the projects with my diet needs.

Thank you xerref.

NP.

yea. I do that too sometimes. you gotta make the diet work for you, not the other way round. if you find that structuring your meals this way makes life easier for you, go ahead. in the end, adherence and consistency is all the matters.

 

[BeaRzwalken]

NP.

yea. I do that too. you gotta make the diet work for you, not the other way round. if you find that structuring your meals this way makes life easier for you, go ahead. in the end, adherence and consistency is all the matters.

yah i need the consistency for personal as well as not to pis* my clients off with my stupid needs.

I need my client to keep telling my boss i have values, that why i dun want to pis* them off LoL! even if they know i am on diet they always try to help me out but we are work + handling major project, the damn stress is already there, dun wish to give people even more problems.

now i just need to go ask ard where got sell nuts, roasted rdy to eat without salt, oil and whatever things not needed.

Anthonyspice boss was nice enough to custom make my 1kg seasoning by removing out the sugar, which i am very thankful even if it cost more.

 

[BeaRzwalken]

the meat that i show in the post with the stats, is what i will taking for the next 6mths

by what it is shown, i will only need 3 meals of 300g meat per meal + a small rice bowl of veggie and i should be good in hitting the calories needed and protein needed as well.

now i just need to stock up my whey, bcaa, calcium pill and i should be good

i dun drink milk so yah i need the calcium pill to maintain my bones needs

 

[BeaRzwalken]

My general thoughts;

Starvation mode is a MYTH.
http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html/
http://www.leighpeele.com/starvation-mode

At higher BF%, you can get away with a higher deficit and lower protein mins than those at lower BF%.

110kg = ~242lbs.
Using the mid-range for cutting - 11kcal/lb = 2662kcals
And aiming for 1g of protein per lb = 242g of protein
IIRC, the general recommendations is 0.8g, but IMO higher protein intake will be more beneficial as its more satiating and recent research on high protein intake wrt weight loss, muscle preservation and gains has been very encouraging.

Breaking it down:
Aim for 2700kcals a day.
Aim for at least 190g of protein, optimally 242g of protein.
Min fat intake ~60g. Try to keep saturated fats to 30% of your daily fat intake.

Maintain the calorie intake for 2 weeks. Assess progress and recalibrate if necessary.

Good luck!

I will use the red as a guideline to hit

as for the green -___- this is going to be a problem but hack it i will check by weighting machine and measuring tape