hilljd00's Journal - Bye bye wheelchair

Hi guys,

I've finished uni fully now for 48 weeks minimum as I need to find placement work :)

Anyway... I am a 100% focused on my walking independent goal now. My target date is Christmas day in front of the whole family. My short time goal is major cutting as I have become fat, obese :(

Starting Stats:

Height: 5ft 8"
Weight: 10st 7/8
Chest: 35"
Stomach: 33.5"
Right Arm Bicep: 11"
Right Arm Forearm: 9"
Left Arm Bicep: N/A
Left Arm Forearm: N/A
Right Thigh Muscle: 19"
Right Calve Muscle: 12"
Left Thigh Muscle: 18.5"
Left Calve Muscle: 11"

My diet is healthy but excessive I think, well it must be for my stomach to expand this fast! This is a sample cutting diet menu that I have found an adapted slightly as I am not a fan of fruit, but if I have to be... So be it!

Monday
Breakfast: Half a bowl of branflakes and cornflakes with 300ml skimmed milk and 500ml orange juice.
Snack: 120g low-fat yoghurt with blueberries and honey.
Lunch: Grilled chicken (1 chicken breast) salad sandwich on wholemeal bread.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Dinner: 120g tuna steak with stir-fried broccoli, green beans, sesame seeds and oil. 70g brown rice.
Snack: 250ml skimmed milk, protien bar
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat

Tuesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Snack: 120g low-fat yoghurt, blueberries and honey.
Lunch: Tuna sandwich on wholemeal bread. 200ml skimmed milk.
Snack: Mixed nuts, raisins and cranberries.
Dinner: 100g chicken, bacon and avocado salad.
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,802 calories, 131g protein, 219g carbs, 37g fat

Wednesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Snack: 90g mackerel on 1 slice of wholemeal toast.
Lunch: 1 apple. Chicken salad sandwich on wholemeal bread.
Snack: 1 banana.
Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.
Snack: 100g low-fat cottage cheese and pineapple.
Daily total: 1,821 calories, 138g protein, 222g carbs, 35g fat

Thursday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast.
Snack: 1 low-fat yoghurt with blueberries and a handful of oats and honey.
Lunch: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water. 30g brazil nuts.
Snack: 100g low-fat cottage cheese and pineapple.
Dinner: Tuna niçoise salad: 100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes.
Snack: 250ml skimmed milk.
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat

Friday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.
Snack: 10 radishes with balsamic vinaigrette.
Lunch: 1 can of tuna with beetroot. 1 low-fat yoghurt.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water.
Dinner: 120g barbecue chicken kebab with peppers and 70g brown rice.
Snack: 100g cottage cheese and grapes.
Daily total: 1,808 calories, 133g protein, 219g carbs, 34g fat

Saturday
Breakfast: 2-egg omelette with cheese.
Snack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water.
Lunch: 90g sardines on 1 slice of wholemeal toast.
Snack: 150g raw carrots and hummus.
Dinner: 100g grilled salmon with green beans, asparagus and 70g brown rice.
Snack: 200ml skimmed milk.
Daily total: 1,822 calories, 135g protein, 221g carbs, 36g fat

Sunday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast. 1 grapefruit.
Snack: Smoothie: blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and a banana.
Lunch: Tuna sandwich on wholemeal bread. 1 pear.
Snack: Mixed nuts and fruit bar.
Dinner: Mums roast dinner
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,840 calories, 140g protein, 228g carbs, 39g fat

I've edited the menu a bit but not lots because I'm seeking advice on what I can change out, I'm not a big fan of fruit mainly due to the texture of it!

What exercises should I be doing to maximum cuttung? Should I have rest day(s)? Should I do exercise bike every day?

I can't really help with the diet but just thought I would wish you success with this.

I wouldnt have thought 5'8" and 10st 7 was considered fat !!!! Or maybe it's just cos I'm fatter ;-)

Good luck mate...

In my defense I am 6' 2" and have very, very heavy bones !

Hope ur walking un aided soon.. if not have a good old beer session then you'd be on your back anyway lol

frikkin 'ell

im 5' 8" and 15 stone, ok im carrying weight and do heavy weights but im not a round moonpile...

11 stone is fine mate, you probably need to tone and build the muscle, dont look at the weight per se'

Ur avatar still looks pretty sweet if that's any consolation ;-)

Good luck

Progress is good. I'll post an update soon

Quote:

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Originally Posted by hilljd00

Progress is good. I'll post an update soon

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Good man, lets see an update