Author Topic: Diiimn's Journal  (Read 5039 times)

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Diiimn

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Diiimn's Journal
« on: October 10, 2012, 02:47:02 am »
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Hi guys, was from theverticalsummit but it died so moved on to here. I usually post my lifting journals but as last year I injured my lower back doing half squats till now, from Kelly Baggett's online consultation program, I'll temporarily be posting my bf % reduction journal only. However right now I'm not sure whether my lower back's 100% healed. Starting off from where I left off in theverticalsummit





10 Oct 2012





Starting weight 165.8lbs, bf 14.59%.

fat weight   24.19
muscle weight   141.61


Sports this fat loss cycle
Mon, ~1 hr basketball shooting


My diet is basically the calorie cycling one, where there'll be 3 high kcal days followed by 3 low kcal days of 2,496 kcals and 1,996 kcals respectively. My fat loss cycle is a week and starts on Wednesday and ends on every next Wed, I'll remeasure my bf% using http://www.dietandfitnesstoday.com/body-fat-percentage-calculator.php and using my digital scale to weigh my weight first thing in the morning and calculate my fat and muscle stats and changes from there. It's been ~ 9 mths since I started trying to cut my bf, but one month I was on vacation, so sort of didn't count, so ~ 8 mths of trying to cut my bf to 10% or below. Lowest bf% recorded was 11.69% while I was on The vacation.


Last fat lost cycle week's stats were lost from theverticalsummit forum's server closure, but my bf% was probably 13.74%. Didn't sleep on Sun, and bad sleep on most other days. Substituted preserved pitted prunes 234kcals w/ brown rice of the same kcals on Fri, also 468kcals on Mon. Gonna continue this diet. High Days're Thu, Fri, and Sat.
« Last Edit: October 10, 2012, 02:53:30 am by Diiimn »




Diiimn

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Re: Diiimn's Journal
« Reply #1 on: October 17, 2012, 05:17:12 am »
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17 Oct 2012





Weight 162.6lbs, bf 12.88%, lost 3.2lbs

fat lost 3.25lbs
muscle gained 0.05lbs
fat weight 20.94lbs
muscle weight 141.66lbs
bf% change -1.71%


Sports this fat loss cycle
Wed, ~1 hr basketball shooting
Fri, ~1 hr basketball shooting



Didn't sleep enough the whole week. Even that my bf is fluctuating up and down by ~2%, I see a downward trend that suggests its going down to 5%, as my chart below shows, starting from when I started this diet


Red dots're the cycles w/ strict diet.

Continuing this diet this week. High Days're Wed, Thu, Fri, Tue.

« Last Edit: October 17, 2012, 06:57:31 am by Diiimn »




Diiimn

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Re: Diiimn's Journal
« Reply #2 on: October 24, 2012, 08:10:39 am »
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24 Oct 2012





Weight 163.2lbs, bf 13.46%, gained 0.6lbs

fat gained 1.03lbs
muscle lost 0.43lbs
fat weight 21.97lbs
muscle weight 141.23lbs
bf% change +0.58%


Sports this fat loss cycle
Sat, ~1 hr basketball shooting
Sun, ~1 hr basketball shooting



Didn't sleep well this whole week. Don't know why my bf% is increasing, continuing this diet and I'll see what happens this week. High Days're Wed, Thu, Mon, Tue




LBSS

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Re: Diiimn's Journal
« Reply #3 on: October 24, 2012, 01:31:15 pm »
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how are you keeping such insanely precise track of your body comp?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Diiimn

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Re: Diiimn's Journal
« Reply #4 on: October 31, 2012, 08:01:23 am »
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31 Oct 2012





Weight 161.8lbs, bf 14.31%, lost 1.4lbs

fat gained 1.18lbs
muscle lost 2.58lbs
fat weight 23.15lbs
muscle weight 138.65lbs
bf% change +0.85%


Sports this fat loss cycle
Sun, ~1 hr basketball shooting
Mon, 1 hr taekwondo, ~1 hr basketball shooting



Didn't sleep well this whole week. I'm temporarily stopping this diet today.
« Last Edit: November 14, 2012, 12:57:14 am by Diiimn »




Diiimn

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Re: Diiimn's Journal
« Reply #5 on: November 14, 2012, 02:02:30 am »
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14 Nov 2012











Starting weight 163.6lbs, bf 14.31%

fat weight   23.41
muscle weight   140.19



Ok new plan. I'm still using the Zig Zag Diet, and low days & high days still ~same kcals, 2,000 kcals and 2,495 kcals respectively.


Till now since I started to try to get to <10% bf, like since 8 mths ago, I ate 2 meals. So now I'm planning to eat 4 meals, kcals of ea the low and high days split by 4, 2 hrs in between meals, and there'll be a large no meal gap in the middle of the 4 meals which is when I sport. When ppl say, eg 3 hrs in between meals or 2 hrs in between meals, I don't know when do they start counting time between meals, could be at the start of eating the meals, or after swallowing the last bite. However, my typical time count is really squeezed to use both methods, thought it was fine, maybe, particulars


12pm Meal 1 ( Start Time Count from Start of Eating Meal)
2pm Meal 2 ( Start Time Count after swallowing last bite)
Basketball 4pm- ~6pm, then drive home and w/e
8.55pm Meal 3 ( Start Time Count from Start of Eating Meal)
10.55pm Meal 4 ( Start Time Count after swallowing last bite)


Diet for the whole day, for both High and Low days, what changes is only my brown rice and pasta

4 cups vege ~400 kcals
400g meat ~800 kcals
800g brown rice low days ~800 kcals, *1,070g high days ~1,070 kcals
62.5g pure pasta Fettucine only on high days ~225 kcals

I'll also be using the "calorie tapering" method this time. ie for Low Days, I'll take 100g brown rice from my Meal 4 and put it to Meal 1; High Days, I'll put the 62.5g pure pasta in Meal 1 & brown rice from Meal 4 0.5g, 40.5g & 60.5g put into meal 1, 2 & 3 respectively.

However, being busy doing assignments, and exams recently, I hardly went ~basketball/ taekwondo everyday.




Have seen my school's intramural 15 man basketball competition flier, didn't wanna join as I'm focusing on my studies, decided to focus on a coming state taekwondo competition at the end of the year. Improved in taekwondo free sparring.


Will remeasure after one week. High Days for this week's cycle is Sat, Sun, Mon.
« Last Edit: November 21, 2012, 01:15:42 am by Diiimn »




Diiimn

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Re: Diiimn's Journal
« Reply #6 on: November 21, 2012, 01:12:30 am »
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21 Nov 2012





Weight 160.8lbs, bf 13.74%, lost 2.8lbs

fat lost 1.32lbs
muscle lost 1.48lbs
fat weight 22.09lbs
muscle weight 138.71lbs
bf% change -0.57%


Sports this fat loss cycle
Sun, ~1 hr basketball shooting



Sunday I forgot to eat 1 cup vege at meal 4 and miscalculated meal 4 calorie taper. Didn't sleep well this whole week. I look like I've gained more muscle.


Continuing this plan. This week's cut and maintenance kcal requirement reduced based on the formula I'm using, from burn the fat feed the muscle book. This week's low days brown rice'll be changed accordingly 275/175x2/75g for meal 1 to 4 respectively and high days only pasta in meal 1 reduced to 35g, total kcals're reduced to 1,900 kcals and 2,395 kcals respectively. High Days're Fri, Sat, Sun.




Diiimn

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Re: Diiimn's Journal
« Reply #7 on: November 28, 2012, 03:43:17 am »
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28 Nov 2012





Weight 160.8lbs, bf 13.46%, lost 0lbs

fat lost 0.45lbs
muscle gained 0.45lbs
fat weight 21.64lbs
muscle weight 139.16lbs
bf% change -0.28%


Sports this fat loss cycle
Wed, ~1 hr basketball shooting
Fri, 1 hr taekwondo
Sun, ~1 hr basketball shooting



Friday I forgot to eat a number of brown rice on Meal 4, forgot to log how much was it, but was ~140g-~20g. Continuing this diet, same high and low day kcals as last week. High Days're Thu, Fri, Sat.
« Last Edit: November 28, 2012, 03:45:37 am by Diiimn »




acole14

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Re: Diiimn's Journal
« Reply #8 on: November 28, 2012, 10:00:11 pm »
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how are you keeping such insanely precise track of your body comp?

I don't think you answered this, I'm interested as well.

Diiimn

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Re: Diiimn's Journal
« Reply #9 on: December 05, 2012, 12:46:21 am »
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28 Nov 2012





Weight 159.6lbs, bf 11.69%, lost 1.2lbs

fat lost 2.98lbs
muscle gained 1.78lbs
fat weight 18.66lbs
muscle weight 140.94lbs
bf% change -1.77%


Sports this fat loss cycle
Thu, ~1 hr basketball shooting
Sat, ~1 hr basketball shooting



Didn't sleep well most of the week. Exam this Fri and next Mon.

Kcal requirement for low and high days this week has changed to 1,925kcals and 2,407kcals respectively. Low days meal 1 brown rice increased to 300g and high days meal 1 pasta increased to 38g accordingly. Continuing this diet. High Days're Wed, Thu, Fri, Tue.







how are you keeping such insanely precise track of your body comp?

I don't think you answered this, I'm interested as well.




I'll remeasure my bf% using http://www.dietandfitnesstoday.com/body-fat-percentage-calculator.php and using my digital scale to weigh my weight first thing in the morning and calculate my fat and muscle stats and changes from there.




LBSS

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Re: Diiimn's Journal
« Reply #10 on: December 05, 2012, 09:44:46 am »
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how are you keeping such insanely precise track of your body comp?

I don't think you answered this, I'm interested as well.

there's the answer, above: he's not, he's guessing based on an online calculator and then reporting a completely unreasonable level of precision.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

acole14

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Re: Diiimn's Journal
« Reply #11 on: December 05, 2012, 11:54:48 pm »
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how are you keeping such insanely precise track of your body comp?

I don't think you answered this, I'm interested as well.

there's the answer, above: he's not, he's guessing based on an online calculator and then reporting a completely unreasonable level of precision.

Lol, yep.

@Dimmn: my mistake, I thought maybe you had some fancy body comp scales. Reporting to two significant figures using an online calculator is probably pointless though. I wouldn't even give two decimal places with calipers.

Diiimn

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Re: Diiimn's Journal
« Reply #12 on: December 11, 2012, 09:49:33 pm »
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12 Dec 2012





Weight 161.0lbs, bf 12.59%, gained 1.4lbs

fat gained 1.61lbs
muscle lost 0.21lbs
fat weight 20.27lbs
muscle weight 140.73lbs
bf% change +0.90%


Sports this fat loss cycle
Wed, ~1 hr basketball shooting



Measurement may be off, as I drank water and shit ~2 hrs before measurement, as I was awake most of the night.

Continuing this diet. High Days're Wed, Thu, Mon, Tue
« Last Edit: December 11, 2012, 09:51:17 pm by Diiimn »




LBSS

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Re: Diiimn's Journal
« Reply #13 on: December 12, 2012, 09:46:38 am »
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so i guess what i was getting at earlier was, why are you listing your weights and percentages to the hundredth of a pound/percent if there is no way you can be accurate within even, say, a quarter pound?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Diiimn

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Re: Diiimn's Journal
« Reply #14 on: December 12, 2012, 01:45:41 pm »
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so i guess what i was getting at earlier was, why are you listing your weights and percentages to the hundredth of a pound/percent if there is no way you can be accurate within even, say, a quarter pound?

Kelly Baggett said it's fine. The figures I could get to accuracy of 1 decimal point, my measuring scale could measure to one decimal point, and my measuring tape is two decimal points, but this isn't chemistry or physics class, so there's no need to be particular on the small accuracies.