Mooncat's Progress Journal

[Mooncat]

Booked a holiday in August back in December to South West France with family and friends and found out two weeks ago that the only attire allowed around the pool for health reasons is Speedos “WTF” so need to get in semi shape or better in just under 16 weeks.
I am 6ft 2” and weighed 207Ib and according to my scales my body fat % is 24%, I have now invested in Accumeasure fat calipers and these tell me I am 19.5% body fat using the Jackson Pollack 3 caliper method on this site http://www.linear-software.com/online.html. I know in sixteen weeks I’m not going to get a six pack but I need to loose the moobs and get my 37” waist down to a least a 34” and tone the muscle up I already have without loosing it and maybe if lucky put a little on and aim for 15% body fat or less. My weekly goal is 2Ib of fat or more.
Having done various diets over the years and weights I always struggle to get below 200Ib because of not sticking to a routine and getting bored so after researching on here and elsewhere I decided to do the following:-

1)Get on a high protein low carb diet
2)Hit the weights 3 x a week and do compound lifts only (I’m following the Stronglifts 5 x 5 routine www.stronglifts.com) It works for my time scales and the Wife is doing it with me as she needs to put weight on.
3)Do low intensity running on my new running machine every morning at 5:30 till 6:00 and then walk the dog for a mile after to warm down, Monday – Friday and all before my breakfast.
4)Weekends I rest.


My diet consists of :-

7am - 3 egg omelet with mushrooms and tomatoes and a green tea

10am - 200g of low fat cottage cheese with chili

1pm - Tin of tuna or mackerel fillet with pineapple and cucumber

3pm - Celery stick with natural peanut butter and a 30g protein shake unflavored with water

6pm – Meat of some kind with fat washed or trimmed if needed with brown rice or quinoa and veggies

9pm – Protein shake with 200ml of skimmed milk

Also during the day I have 100g of mixed nuts and pumpkin seeds.

I also take CLA,Cod liver oil and Omega 3 supplements

And drink 5 liters of water a day which I have always done

This works out at 2270 cal 192g protein 135g carbs 104g of fat

I am struggling to consume the amount of food above and have no cravings for crisps, biscuits or chocolate anymore. And keep getting hot flushes all day which feels weird.

The Cunningham equation says that I need 4314 cal on a lifting weights day and 3890 when not. So for time being I’m going to stick to my calorie intake and see how it goes.
http://users.telenet.be/WBtE/cunning.html
http://www.johnberardi.com/updates/july262002/na_masscalculator.htm

The first week I lost 3.4Ib and now weigh 203.6 Ib

I’m going to update this once every 2 weeks with progress to keep me motivated

Thanks for reading

Ps. I have taken a before photo so that I can do a Barry Bethel at the end