Reply
Results 1 to 10 of 10

Thread: Health Journal

  1. #1
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline

    Health Journal

    Hello all,

    Newbie here. 28 year old male 174cm tall. I started weightlifting when I was 16 as a skinny fat kid (~70kg). I started with workouts based around "Starting Strength" and "Stronglifts". I continued on and off for a few years and at one stage got to what I'd consider my most fit stage around age 22 (2014) when I was 78-80kg with visible 4 pack abs.

    After 2014, I started losing some of my habits of eating clean and started my hospital training as a doctor. I started working 5-6 days sometimes 7 days per week, with shift work being common place. I shifted a lot of my focus towards making money amongst other things... I ended up gaining almost 4-5kg every year with most of it being fat.

    Finally, as of 4th May 2020, I am:
    96kg
    Waist 105cm

    I have always been fairly "strong". My back squat (ATG) was usually around 120-130kg for sets of 5. My bench was up to 100kg for a set of 5. My deadlift was up to 180-190kg. However, I now realise my number 1 priority is HEALTH. I don't really care how strong I can get or how much muscle I can pack on. I literally just want to be at a healthy BMI and bodyfat percentage and reduce my chances of diabetes (which runs in my family) and heart disease. I believe this would basically be achievable if i can get back to a weight of approximately 80kg.

    The purpose of this journal is to help keep myself accountable. I want to make steady slow progress in order to create a lifestyle that I can actually comfortably live, rather than "yoyo" out of.

    I believe diet is 90% of the work when it comes to losing fat. I want to start by being more aware of what I put in my body everyday. Thus, my first commitment is to journal exactly what I eat everyday. I will then reassess every 2 weeks to see what changes I can implement. I will log my weight, waist measurement, and a photo (private) once per week every tuesday as a means to track my progress. I will continue to do some resistance training (mainly bodyweight exercises at home now) and some HIIT (sprints at the park).

    I hope that by posting in a public forum it will help keep me accountable.
    Reply With Quote

  2. #2
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 1 - Weight 96.3kg (-0.6kg), Waist 104cm (-1cm)

    10/05/2020
    9am - Black Cold Drip Coffee
    1pm - 5 x white raddish pattys
    1pm - Cold Drip Coffee with some milk
    430pm - 2 x sushi rolls
    6pm - 1 x mandarin
    730pm - prawns and egg with rice. Spinach and tomato salad with vinegar
    8pm - 1 x small icecream, small porton watermelon

    Not the "healthiest" day. Did not really want to eat the sushi roll but it would go bad otherwise, and wanted to finish off the last few remaining icecreams in the freezer. I will just keep logging my food for now with no specific restrictions in mind, just to be "aware" of what I'm eating on a daily basis first.

    11/05/2020
    9am - Black Cold Drip Coffee
    1pm - 3 x small mini sandwiches. 5 slices watermelon. 2 x mandarin
    1pm - Black Cold Drip Coffee
    5pm - Small portion watermelon
    730pm - 2 x Pork and Cabbage Roll with sausage in soup of carrot and potato

    Doing some bodyweight training at home today - namely push ups, chin ups, squats, crunches, back extensions.

    12/5/2020
    9am - Black Cold Drip Coffee
    1pm - 1 x Pork banh mi
    1pm - Black Cold Drip Coffee
    5pm - Watermelon, 4 x pieces of chocolate, small portion rockmelon, small portion grapes
    730pm - Mussels with toasted baguette

    Weighed myself today. Suprisingly dropped 0.6kg and 1cm off the waist already o_O Played about 1-2 hours of basketball.

    13/5/2020
    9am - Black Cold Drip Coffee
    1pm - 30g protein shake, box of rockmelon
    1pm - Black Cold Drip Coffee
    5pm - Small portion grapes, some dark chocolate, 1 small icecream
    730pm - Teriyaki salmon with vegies and rice, tofu

    14/5/2020
    9am - Black Cold Drip Coffee
    1pm - salmon salad, small icecream
    1pm - Black Cold Drip Coffee
    5pm - Small portion watermelon, some dark chocolate
    730pm - Seafood pasta

    15/5/2020
    9am - Black Cold Drip Coffee
    1pm - beef pho
    1pm - Black Cold Drip Coffee
    5pm - Handful of chips, some dark chocolate
    730pm - Thai food
    9pm - Iced Milk Tea

    A bit of a cheat day as restaurants opened for the first time since lockdown!

    16/5/2020
    9am - Black Cold Drip Coffee
    1pm - Handful of chips, some dark chocolate, Black Cold Drip Coffee
    730pm - Lamb Skewers, Squid, Sichuan Dinner
    9pm - Watemelon

    17/5/2020
    9am - Black Cold Drip Coffee
    1pm - Handful of chips, some dark chocolate, Chocolate milk
    730pm - Chips, Chicken, Salad
    9pm - Leftover sichuan food
    Last edited by Klaix92; 05-17-2020 at 07:05 PM.
    Reply With Quote

  3. #3
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 2 - Weight 96.4kg (+0.1kg), Waist 104cm (-0cm)

    18/05/2020
    9am - Black Cold Drip Coffee
    1pm - Yum Cha lunch, Black Cold Drip Coffee
    3pm - 1 chocolate biscuit
    7pm - Leftover sichuan food (fish, cabbage, rice), small portion watermelon
    8pm - 1 chocolate biscuit

    19/05/2020
    9am - Black Cold Drip Coffee
    1pm - Leftover curried rice, fish, beef, Black Cold Drip Coffee, 1 chocolate biscuit
    6pm - 1 chocolate biscuit, small portion watermelon and chips
    6pm - Leftover sichuan food (fish, chicken, rice), small portion watermlon

    GF made lots of homemade triple choc cookies.... T_T so hard to resist.

    20/05/2020
    9am - Black Cold Drip Coffee
    1pm - Pork Banh Mi, 1 chocolate biscuit, Black Cold Drip Coffee
    7pm - Pork Wontons, 1 chocolate biscuit, Iced Tea

    21/05/2020
    9am - Black Cold Drip Coffee
    1pm - Chicken and Salad, 1 chocolate biscuit, Black Cold Drip Coffee
    7pm - Pork Wontons, Raddish Patty, 1 chocolate biscuit, Iced Tea

    22/05/2020
    9am - Black Cold Drip Coffee
    1pm - Prawn Laksa, 1 chocolate biscuit, Black Cold Drip Coffee
    7pm - Beef Mushroom Rice, Tofu, 1 chocolate biscuit

    23/05/2020
    9am - Black Cold Drip Coffee
    1pm - Japanese seafood rice bowl
    7pm - Malatang

    24/05/2020
    9am - Black Cold Drip Coffee
    1pm - Chips, cookie, milk coffee
    7pm - Brazilian pork and beans dish with rice
    8pm - Grass jelly and tofu dessert, lamb skewers

    Friends came over for a dinner party!
    Last edited by Klaix92; 05-26-2020 at 06:44 AM.
    Reply With Quote

  4. #4
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 3 - Weight 95.9kg (-0.5kg), Waist 104cm (-0cm)

    25/05/2020
    9am - Black Cold Drip Coffee
    1pm - Cold Drip Coffee with Milk
    3pm - 1 chocolate biscuit, some chips
    7pm - Japanese BBQ, Milk Tea

    26/05/2020
    9am - Black Cold Drip Coffee
    1pm - Sandwiches, Black Cold Drip Coffee, 1 chocolate biscuit
    7pm - Leftover pork and rice with salsa, small scoop lemon icecream, 1 orange

    27/05/2020
    9am - Black Cold Drip Coffee
    1pm - Charcoal Chicken and Greek Salad, Black Cold Drip Coffee
    6pm - Lemon icecream
    7pm - Hot pot
    8pm - Tofu Dessert

    28/05/2020
    9am - Black Cold Drip Coffee
    1pm - Rice with chicken and pork, Black Cold Drip Coffee
    4pm - 1 x kitkat
    6pm - 1 x chocolate
    7pm - Pork and cabbage roll with soup, black sesame dessert

    29/05/2020
    9am - Black Cold Drip Coffee
    1pm - Noodles, Rice, Chicken, Black Cold Drip Coffee
    6pm - 1 x chocolate
    7pm - Rice, Pork, Dumplings, Soy Drink

    30/05/2020
    9am - Cappuccino
    1pm - Beef noodles, soy drink, fried chicken
    4pm - Some chips and lollies
    7pm - Leftover shanghainese food, white raddish, cabbage and pork roll

    31/05/2020
    9am - Black cold drip coffee
    1pm - Chicken pad thai, cappuccino
    5pm - Some chocolate, chips
    7pm - Beef and vegetable stew, potato salad
    Last edited by Klaix92; 06-04-2020 at 01:23 AM.
    Reply With Quote

  5. #5
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 4 - Weight 96.9kg (+1kg), Waist 105cm (+1cm)

    dammit.. took me 3 weeks to lose 1.5kg and then 1 week out of quarrantine to gain back 1kg. T_T

    01/06/2020
    9am - Black Cold Drip Coffee
    1pm - Yum cha lunch
    7pm - Beef and cabbage rice, miso soup

    02/06/2020
    9am - Black Cold Drip Coffee
    1pm - BLT sandwich, black cold drip coffee
    5pm - miso soup, chips, lollies
    7pm - beef and vegetable stew, potato salad

    03/06/2020
    9am - Black Cold Drip Coffee
    1pm - Burrito bowl, taco, black cold drip coffee
    6pm - beef and vegetable stew, wontons, beef rice

    04/06/2020
    9am - Black Cold Drip Coffee
    1pm - Banh Mi, black cold drip coffee
    7pm - Chicken, cabbage and mushroom, rice

    05/06/2020
    9am - Black Cold Drip Coffee
    1pm - Curry with rice, black cold drip coffee
    5pm - Some chocolate, lollies
    7pm - Hot Pot Dinner

    06/06/2020
    9am - Black Cold Drip Coffee
    1pm - Pastrami sandwich, ricotta pancake, cappuccino
    5pm - Some chocolate, lollies
    7pm - Cantonese dinner - rice noodle wraps, rice

    07/06/2020
    9am - Black Cold Drip Coffee
    1pm - Banh Mi, black cold drip coffee
    5pm - Lollies, prawn crackers
    7pm - Fried chicken, salmon rice, pumpkin stew
    Last edited by Klaix92; 06-08-2020 at 07:25 PM.
    Reply With Quote

  6. #6
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 5 - Weight 97.7kg (+0.8kg), Waist 105cm (-0cm)

    felt really bloated when I weighed myself this morning.. hopefully just a temporary gain in weight.. I want to try to fast at least 16 hours on 5 days of this week (last meal of the day and the first calories ex black coffee of the next day).

    08/06/2020
    9am - Black Cold Drip Coffee
    1pm - Vietnamese vegetarian dish, iced coffee
    7pm - Portugese chicken burger and chips and quarter chicken

    09/06/2020
    11am - Black Cold Drip Coffee x 2
    1pm - Prawn rice noodle rolls, seafood congee, soy milk
    7pm - Sichuan Dinner with rice
    8pm - Small portion pineapple

    10/06/2020
    9am - Black Cold Drip Coffee
    1pm - Chicken drumstick and salad, half chicken schnitzel sandwich, Black Cold Drip Coffee
    6pm - Salmon rice, leftover sichuan food, pumpkin, small scoop icecream
    8pm - 2 x snakes

    11/06/2020
    9am - Black Cold Drip Coffee
    1pm - Pizza, Pasta, Black Cold Drip Coffee
    6pm - Small amount icecream, Mandarin
    8pm - Fried chicken wings, Rocket Salad

    12/06/2020
    9am - Black Cold Drip Coffee
    1pm - Banh Mi, Black Cold Drip Coffee
    7pm - Seafood pasta, chicken paramagiana, milk tea

    13/06/2020
    9am - Black Cold Drip Coffee
    1pm - Sichuan Food, Cappuccino
    6pm - Iced Lemon Tea
    8pm - Korean BBQ

    14/06/2020
    9am - Black Cold Drip Coffee
    1pm - Black Cold Drip Coffee, oranges, kiwi
    6pm - Hot Pot
    8pm - Icecream, portion of donut
    Last edited by Klaix92; 06-15-2020 at 07:45 PM.
    Reply With Quote

  7. #7
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 6 - Weight 96.6kg (-1.1kg), Waist 104cm (-1cm)

    Lost some of the weight again. Intermittent fasting >16 hours overnight is definitely something i want to continue for this week.

    15/06/2020
    9am - Black Cold Drip Coffee
    1pm - Chicken bacon and cheese wrap, black cold drip coffee
    7pm - Chicken noodles, steamed salmon

    16/06/2020
    9am - Black Cold Drip Coffee
    12pm - Chicken noodles, leftover duck
    3pm - Cappuccino
    7pm - Octopus, Brussel Sprouts, Chicken, Pork Pizza, Tiramisu, Icecream

    17/06/2020
    9am - Black Cold Drip Coffee
    1pm - Wonton Laksa
    7pm - Leftover duck, chicken, potato, pizza, mandarin and orange

    18/06/2020
    9am - Black Cold Drip Coffee
    1pm - Beef curry with roti and some rice, black cold drip coffee
    5pm - small amount chocolate, mandarin, noguat, green tea bun
    7pm - Cabbage, seafood noodles, tomato soup, fish, orange

    19/06/2020
    9am - Black Cold Drip Coffee
    1pm - Chicken pasta, black cold drip coffee, small cappuccino
    5pm - small amount chips, chocolate, orange
    7pm - Salmon cabbage rice, pork pumpkin, carrot and potato stew, half orange

    20/06/2020
    9am - Black Cold Drip Coffee
    1pm - Lamb gyros, blueberry pancake, cappuccino
    7pm - Salmon cabbage rice, pork pumpkin, carrot and potato stew
    8pm - Milk tea

    21/06/2020
    9am - Black Cold Drip Coffee
    1pm - Left over salmon rice and stew, 1 donut, 1 green tea bun
    7pm - Dinner party (snacks, tacos, dessert)
    Last edited by Klaix92; 06-21-2020 at 06:56 AM.
    Reply With Quote

  8. #8
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 7 - Weight 96.4kg (-0.2kg), Waist 104cm (-0cm)

    Gyms reopened so I'm beginning to go back to barbell / compound lifting. Also beginning soccer training and games again which will hopefully help my journey. In addition, aiming to reduce the snacks between 5pm-6pm (after work, before dinner) by replacing with fruit... or going to the gym during that time.

    22/06/2020
    9am - Black Cold Drip Coffee
    1pm - Pork Banh Mi, black cold drip coffee
    7pm - Rice, Chicken soup, Chocolate cake

    23/06/2020
    9am - Black Cold Drip Coffee
    1pm - Cappuccino, Seafood Lunch at fish market, Iced tea
    7pm - Steamed crab, chicken soup, strawberries

    24/06/2020
    9am - Black Cold Drip Coffee
    1pm - Cappuccino, Pork Banh Mi
    5pm - Strawberries and blueberries
    9pm - Chicken soup, rice, pumpkin, donut

    25/06/2020
    9am - Black Coffee
    1pm - Steamed pork rice noodle, beef noodle soup
    5pm - Blueberries
    8pm - Ramen, Gyoza, Fish, Mandarin Soda

    26/06/2020
    9am - Black Cold Drip Coffee
    1pm - Curry with rice, Black Cold Drip Coffee
    5pm - Pineapple, mandarin
    9pm - Korean BBQ

    27/06/2020
    9am - Black Cold Drip Coffee
    1pm - Dim Sum, Black Cold Drip Coffee
    5pm - Pineapple, mandarin
    7pm - Hot pot, milk tea

    28/06/2020
    9am - Black Cold Drip Coffee
    1pm - Fried chicken, cappuccino, blueberries
    7pm - Omurice
    Last edited by Klaix92; 06-28-2020 at 01:30 AM.
    Reply With Quote

  9. #9
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 8 - Weight 97.3kg (+0.9kg), Waist 105cm (+1cm)

    I have started lifting weight again 4 days per week.. but also joined an outdoor soccer team playing 3 days per week. Also started rockclimbing 2-3 days per week. I believe the gain in weight is due to water weight in my muscles. I have replaced a lot of the unhealthy snacks I had with fruits like blueberries and strawberries. I want to keep this up while maintaining my activity levels

    29/06/2020
    9am - Black Cold Drip Coffee
    1pm - Omurice, blueberries
    7pm - Wagyu, Tofu, Rice, Grass jelly and tofu dessert

    30/06/2020
    9am - Black Cold Drip Coffee, BBQ meat with rice, Cappuccino
    1pm - Mandarins
    5pm - BBQ meat with noodles, lemon tea
    7pm - Gatorade
    9pm - Burger with mushroom sauce and spinach, strawberries and blueberries

    01/07/2020
    9am - Black Cold Drip Coffee
    1pm - Chicken wrap and salad, Black Cold Drip Coffee
    5pm - Mandarin, Strawberries
    9pm - Leftover BBQ meat with rice, blueberries

    02/07/2020
    9am - Black Cold Drip Coffee
    1pm - Crab CKT, Laksa
    3pm - Iced Latte
    7pm - Seafood rice, tofu, beef, pear

    03/07/2020
    9am - Black Cold Drip Coffee
    1pm - Sushi, Chicken wrap
    5pm - Chicken wrap, mandarin
    7pm - Gatorade
    9pm - Chicken schnitzel, chips, salad

    04/07/2020
    9am - Black Cold Drip Coffee
    1pm - Leftover rice, beef, black coffee
    6pm - Beef rbs, chips, chicken burger

    05/07/2020
    9am - Black Cold Drip Coffee
    1pm - Instant noodles, protein powder
    7pm - Cauliflower rice, beef curry, dessert
    Last edited by Klaix92; 07-05-2020 at 02:57 AM.
    Reply With Quote

  10. #10
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 9 - Weight 97.2kg (-0.1kg), Waist 105cm (+0cm)

    Still rock climbing 3 days per week and soccer 2 times per week... I feel my weight fluctuates quite rapidly but today felt bloated when i measured myself.

    06/07/2020
    9am - Black Coffee
    1pm - Sushi, Chicken wrap, Black Coffee
    5pm - Blueberries
    7pm - Wontons, noodles, milk tea

    07/07/2020
    9am - Black Coffee
    1pm - Chicken parmigiana, cappuccino
    3pm - Cappuccino
    5pm - Ramen, Matcha float
    8pm - Congee, rice noodle, soy drink, blueberries

    08/07/2020
    9am - Black Coffee
    1pm - Chicken subway, Black coffee
    5pm - Rice crackers, blueberries
    9pm - Beef noodles, bbq duck, braised meat

    09/07/2020
    9am - Black Coffee
    11am - Cauliflower rice and beef curry
    1pm - Cappuccino, baguette
    7pm - Eel and Wagyu rice, mackerel, octopus

    10/07/2020
    9am - Black Coffee
    1pm - Cappuccino, Chicken avocado salad
    5pm - Blueberries
    10pm - Instant noodles, eggplant, egg

    11/07/2020
    11am - Cappuccino, rice noodles, congee, soy
    3pm - Black coffee
    7pm - Beef noodles

    12/07/2020
    1pm - Beef tripe, black coffee
    3pm - CKT
    9pm - Fried chicken, chips, pepsi max
    Last edited by Klaix92; Yesterday at 05:32 AM.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com