andys64's Journal, 27 Oct 18

Great work! Any tips on keeping fat below 20%? 

Hi. Thanks everyone for support. Don't know if i have diet calendar set to visible, But I Mostly just stuck to a balanced diet until weight goal was met. But i cut out eating the fat from meat, Used to eat everyone's fat from off gammon( I really miss that) Bacon just tend to eat medallions. Sausages as treat and remove skin from chicken. I drive past morrisons and asda on way home so usually pop in for bogoffs/last miniuits. Couple of times picked up whole salmon for less than a tenner. and last week got 4 roast chicken for £1.20 each. Carved up and frozen they make great homemade stews/curry's or after workout snacks. Aldi do 4 100g frozen tuna steaks at less then £4.00 high in protein and essential fatty acids. I also sprinkle my cereals with chia seeds or omega seed mix for fiber and fatty acids. Also the omega seed mix is Delicious. I am also lucky to have some very good veg shops and a couple of markets close by so get to eat a lot of fresh veg. The big one though just before i joined this site my weight stuck and even though i was exercising my weight was not going anywhere, So my consultant referred me to Barnsleys health referral scheme. one of the problems was i was exercising to hard so as soon as i ate the fat piled on again. On Ashleys advice( Personnel trainer/advisor ) i bought a smartwatch to monitor heart rate/calories burnt etc. He then made sure that apart from 20mins a day cardio when i exercised (bike treadmill)i kept my heart rate between 100 and 115 bpm. This worked like a charm and also lets me eat to calories burnt. I aimed for 5-700 less then burned every day. So i am now at a perfect level from a literally heart stopping 39% As i am am now on weights, I usually have a protein supplement before or after workout and have upped my protein percentage to 35% to help reconstruct muscle. Ps Don,t forget to eat plenty of fiber as it slows down fat absorption really helps lower cholesterol and stops you feeling hungry. Thanks everyone for the support and hope this helps. Am now off for my once a week fry-up (grilled not fried)