Reddit's Log

[XanderBuilt]

oh i forgot im taking whey protein and creatine every week day. haha sorry i forgot to mention it. i fry the chicken using happy call too. actually not too bad. im going to try adding some curry powder, or tandoori like you said.

i will definitely look into the good fats. thanks man! once i add them to my diet i will update here!

Most of the fats are easy to buy. Get a decent fish oil source.

I use a happy call too sometimes. It's great with eggs.

 

[Reddit]

ur incline more power than ur flat

haha its because my form for flat is terribad, so when im flexing nuts, i can feel my shoulders ache. i just ease off and maintain form. incline is ok though.

 

[XanderBuilt]

Do you have any other health issues? Either you or your family? Is your weight/height ratio considered average or on the high end relative to your family?

 

[Reddit]

Most of the fats are easy to buy. Get a decent fish oil source.

I use a happy call too sometimes. It's great with eggs.

bro, you think salmon steak twice a week is enough? or should i supplement my diet with more fish oil?

 

[XanderBuilt]

Google Paleo diet bah

I don't understand why people like to torture themselves haha

I still think diet should be responsible for 80% of your weight loss and 20% from exercising

Carey you may like this : http://www.byebyecarbs.com/low-carb-weight-loss-weight-control-nutrition-blog/

 

[XanderBuilt]

bro, you think salmon steak twice a week is enough? or should i supplement my diet with more fish oil?

I think salmon steak daily and 5g or more decent fish oil.

 

[cowculator]

One thing I'm concerned is that you mention the history of lifting weights as a source of your injury. Did you have your form looked at by a knowledgeable person? If not, some of the leads provided by Xander can help if you do see them for treatments. I would suggest if possible, that you also look at some literature by Stuart Mcgill. He has a book called Low Back disorders. It's been very helpful for me. Another author to look for is Craig Liebenson.

You mentioned being able to keep up with your kid or at least carry him. Again, please educate yourself on the right way to pick him up, if you haven't already done so. It really is not so much about the weight but the technique. You can even injure yourself if you are not careful, just bending down to pick a pencil up from the floor.

Report back your results. Good luck.

 

[t3h1337n00b]

Why not both? You can never get too much omega 3...unless you down the whole container

 

[XanderBuilt]

do you know if they cost much? i will give them a call and talk to them for sure! do they come highly recommended?

chest is kg. i used to lift weights when i was younger and intermittently over the years, so i still have some left over muscles. thats also how i injured myself.

Yes go see them for an appt. without seeing their facilities an level of support it's hard to judge whether it's right for you. Take your wife too. If you're going to be somewhere 4 days a week she might as well know where you are

 

[Reddit]

Do you have any other health issues? Either you or your family? Is your weight/height ratio considered average or on the high end relative to your family?

As far as I know I don't have any other health issues. I take a blood test every year and it's usually fine. My cholesterol is low, but I remember my good cholesterol not good enough.

In my family I'm definitely the fattest. I don't think anyone is even near my weight. Thats why my wife is so worried. I ballooned a lot after marriage. Good times for me usually means good food

 

[Reddit]

One thing I'm concerned is that you mention the history of lifting weights as a source of your injury. Did you have your form looked at by a knowledgeable person? If not, some of the leads provided by Xander can help if you do see them for treatments. I would suggest if possible, that you also look at some literature by Stuart Mcgill. He has a book called Low Back disorders. It's been very helpful for me. Another author to look for is Craig Liebenson.

You mentioned being able to keep up with your kid or at least carry him. Again, please educate yourself on the right way to pick him up, if you haven't already done so. It really is not so much about the weight but the technique. You can even injure yourself if you are not careful, just bending down to pick a pencil up from the floor.

Report back your results. Good luck.

Thanks man! I will look up that book in the library. I hope they have it. Haha within one hour I got so many more things to consider and do. You guys are really very helpful!

Youre right about the picking up baby thing. His crib is low and I usually have to bend over to pick him up. Plus he is getting heavier. 3 months already and in my opinion super cute lah! Haha. I need to figure out a good way to carry him. The last relapse was caused by simply bending over to sign something while I was having reservist. Thanks for the reminder

 

[XanderBuilt]

As far as I know I don't have any other health issues. I take a blood test every year and it's usually fine. My cholesterol is low, but I remember my good cholesterol not good enough.

In my family I'm definitely the fattest. I don't think anyone is even near my weight. Thats why my wife is so worried. I ballooned a lot after marriage. Good times for me usually means good food

Ok then you just need to correct your diet, exercise often and you'll get better. Of course correcting your lower back and understanding the "why" behind doing what you're doing.

 

[Reddit]

Ok then you just need to correct your diet, exercise often and you'll get better. Of course correcting your lower back and understanding the "why" behind doing what you're doing.

man, i sincerely hope so!

 

[Reddit]

today i worked out my chest. pretty good, although not excellent. everything went fine until the dips. i skipped the last four sets as i was too tired. nothing surprising about the rest of the exercises. i think i will bump up my incline bench weights next month, since im adapting to my current weight quite well. i forgot to record the weights for the lat pull down machine which i use for chest pull over.

swimming also nothing significant to report. 12 laps as usual. i do feel more lethargic today, perhaps because my baby woke up a couple of times in the night. one thing i learned after becoming a new dad: sleeping early does not mean waking up refreshed and ready to go.

diet wise is pretty good. i ate my surprise salmon steak in the afternoon, along with the enormous plate of boiled dice veggies, and 2 hours ago i finished my jug of blended goodness.

oh yeah! i did something different today: i drank some whey before working out. thanks to xander and vurtomatic's tips! cant say i feel any difference, but today is just the first day. i havent tweaked my diet to fit leangains.com suggestions, but i will slowly try to implement changes over the week.

forgot to add that im definitely going to try adding other types of paleo foods into my diet like carey said. shrimps and shellfish for sure. nuts too. i love them but i stopped since my wife became pregnant. time to start again! yum yum!

and another sad thing. i found out my body fat is 41%. what the heck man. i feel disgusted with myself. short time goal - below 100kg in 6 months! by 13th August i will weigh 99.9 kg max!

 

[XanderBuilt]

Sounds good.

For sleep, consider ZMA, it's zinc and magnesium, both important minerals and will help you rest better. The first couple of months is tough but it gets better. My girl is 5 months this week. She wakes up for a "dream-feed" then sleeps nowadays so between 4 to 6 hours at night. Every child is different, and you'll adapt.

Nothing wrong with seafood, just take care of the source. I prefer eggs, chicken and red meat sources for my protein.

Intermittent fasting is basically 8 hours eating, 16 hours fasting. Only tea, zero calorie or BCAA type drinks in those hours. Basically you take what you'd eat in a day and pack it into 8 hours.

My diet usually is something like this

Protein 1g per pound of body weight a day.
Carbs 50g to 80g max
Fats 100g a day

Trying to slowly switch to less protein, more fat and low carbs.

I don't handly insulin and stress very well hence my body composition is less than par but I've understood this and working on it with my diet, training and supps.

 

[merrr111]

nice work reddit...juz curious, did u give urself a cheat day or two say a week where u basically eat anything u wan? i am like u too now trying my best but i can't forget my kfc, hokkien mee and nasi lemak so i try to find one day to eat them all per wk, mostly on a saturday...

 

[XanderBuilt]

I'd limit to one cheat meal per week and in one sitting. You have to ask what's the purpose of the cheat meal? Is it to reminisce all the crap food you used to eat that got you fat? Or is it a carb re-feed for low carbs during the week?

Plan your cheat meals around events. So if you're going out on Friday and your cheat day is Saturday dinner, do your cheat on Friday and get back to normal on Saturday, not a 3 day feast.

 

[kakashixx]

i realised as time goes by..u will slowly forget about your kfc etc. and actually feel guilty after you consumed them..at least this is what i feel myself. im not eating super clean though..but much cleaner than in the past.

anw, im hitting my 3rd month anniversary of working out! excluding 2months of going to the gym n doing nonsense haha. i started out as a skinny fat, is still a skinny fat now but gt abit more muscles,not much of manboobs now, slightly smaller tummy now hehe. so jiayou!!

 

[Reddit]

Sounds good.

For sleep, consider ZMA, it's zinc and magnesium, both important minerals and will help you rest better. The first couple of months is tough but it gets better. My girl is 5 months this week. She wakes up for a "dream-feed" then sleeps nowadays so between 4 to 6 hours at night. Every child is different, and you'll adapt.

Nothing wrong with seafood, just take care of the source. I prefer eggs, chicken and red meat sources for my protein.

Intermittent fasting is basically 8 hours eating, 16 hours fasting. Only tea, zero calorie or BCAA type drinks in those hours. Basically you take what you'd eat in a day and pack it into 8 hours.

My diet usually is something like this

Protein 1g per pound of body weight a day.
Carbs 50g to 80g max
Fats 100g a day

Trying to slowly switch to less protein, more fat and low carbs.

I don't handly insulin and stress very well hence my body composition is less than par but I've understood this and working on it with my diet, training and supps.

Yeah! My diet already quite similar to lean gains. I think shouldnt be hard to adapt fully to it. I really hope it helps me.

I didn't know you're a new dad too! Congrats!

 

[Reddit]

nice work reddit...juz curious, did u give urself a cheat day or two say a week where u basically eat anything u wan? i am like u too now trying my best but i can't forget my kfc, hokkien mee and nasi lemak so i try to find one day to eat them all per wk, mostly on a saturday...

Bro, actually I eat anything I want during the weekend, just not a lot. More often than not I eat homecooked food, which to me is super tasty after the same boring stuff during weekdays. The trick I learned is to eat a bit of whatever I want, and after a while, the cravings go away. At least that's the case for me.