gary20's Journal, 13 May 18

Good morning Gary Maybe it’s just an unexplainable fluctuation, hopefully will just come off like it went on! Keep going, you’re doing great 👍 

Hi Gary, from what you are saying it sounds like your calories may be a little higher than they should be. I say this because everything was ok till you dropped the cardio time, so you are eating the same, but the workout has been dropped, naturally there are more calories to spare so your weight would go up. How many scoops of protein powder are you taking? I don’t follow the recommendations on the servings. Check your total numbers on FS of carbs protein and fats by going to the reports and selecting at the top “today” then check all your macro numbers. Make sure to hit exact numbers on there. -+ 3-5. Remember to loose weight you need to be in a calorie deficit. Keep your protein dead on -+3-5 no more. Just reduce your calories from carbs and fats. Tip:- I normally order 2USN tins and reorder one more once I finish my first. So always have a full one at anytime.  

Hi thanks Allen for your tips .. I have 2x shakes a day with 2 1/2 scoops in each ... usually 1 after the gym and the other about 1 hr before bed ? Think I’ve worked out with these 2 drinks and rolled oats/ peanut butter and milk for breakfast - around 800 Cals more than I was having a few months ago ? But recon I were eating way to little then .. how are you taking your shakes ? 

Just wanted to check your food diary and macros.. and see nothing..No macros, no daily calories in, not the food you eating, no exercise time..If you have your cardio 3 x a week and redused them in 10 min( 30 min) , obviously you cant gain 1 kilo straight away. must be calories, salt.. and oh, 2 l of water is nothing for your weight, especially when person is active like you.Double up! 

Hi oljka , yeah if I’m honest I don’t do the food diary - looks good - just don’t seem to find the time to fill it in , and I’m trying not to get too ocd with counting calories- just wanted to start eating healthy , more exercise at the gym and try and cut my snacking down .. but I’m going to give it and try and fill the food diary in .. love the journal tho ... want to thank you all for your help and support, and hope you all have a great week x 

1kg of muscle a week is impossible, make sure ur tracking macros and still eating at a calorie deficit  

Yeah that’s what I thought .. putting it down to fluid and one of those things ? But guess it’s so nice to see the blue line drop ?? Going to try and do the macros - just struggling to find time to enter everything?? 🤔 

Similar happened to me a few weeks ago. I cut my calories to around 8500 for the week against a target of 15400 but still put on 1.5 lbs. I have no idea why but I kept going and am now continuing on a downward track. These blips happen, just stay positive, go back to the diary for a couple of weeks and it will happen. Keep going. 

Hi Gary, I take 50g with oats before work out, then another 50g on its own after work out. This is at 5am and 7am. The rest of the day is just good old food. Just started a 10 week training plan today and the meals have changed. Good luck with your macros. 

Cheers Allen - might try that - what g of oats - and do you just blitz with water in a blender ?