geraldinebester1611's Logboek, 24 mei 23

Intermittent fasting. 

What is your BF%? If you have 5kgs of fat to lose that comes down to breaking a plateau and changing your diet. I’m sure you know that muscle weighs more than fat and if your BF is low already you might need to look at losing some bulk muscle mass and leaning out. To do this you need to lower your protein intake and work on your secondary muscle fibres so endurance training rather than full on strength. Cardio, lower weight and a lot more reps, dynamic exercises at low weights (close to body weight) and high high reps. Incorporating cardio in between sets and ending off with a run will help. 

if uve just recently started working out it's natural reaction that your body will go through because uve caused some inflammation and that in turn causes a little water retention, and cortisole release. it's not fat ur holding, ur calories also might be wrongly tracked or they just might be to low and ur body is in survival mode, what exercise are u doing. try have a high day on ur diet and see if that kick starts ur metabolism sometimes that's all u need.  

Don't measure progress by weight, rather use body measurements. You're weight might go up because of exercise / muscle gain whole measurements go down  

intermittent fasting might help but 5 weeks is not a long time to establish the routine. I'm also not sure what your macros are or how vigorously you gym, but cutting and building muscle are two opposing forces. Calories in, Calories Out is the best way to lose weight, proven over and over again. If you're preparing for a boxing match, spend a few hours in the sauna prior to weigh-in and you'll be fine.  

use this for 3-4 weeks and you’ll see the result — only home made meals, no take away, no “ready to eat” food even if you know macros — no any kind of sugar, honey, syrups ( use stevia instead, the only safe sugar substitute) — 2 liter of water every day, preferably warm — limit the salt, just one pinch, max two a day — for dinner you eat only protein and veggies and a little bit of fat — all your carbs which comes from grains must be eaten before 4 pm — 1 fruit like green apple or green pear a day — no snaking; you have for example 4 meal per day; that means you eat just 4 times per day; interval between meal not less then 2,5 hour — drink water between meals, no juices, no coffe with milk, etc.. — no simple carbs like white rice, white wheat flour; only whole grains and everything you make - you make from whole grain flour — no grapes, banana, dried fruits — no butter and full fat dairy YOUR MACROS will be protein 110g fat 51g carbs 150g total 1500 kcal every meal should contain protein, fat, carbs prep your meal correctly; fat need to be taken in every meal to ensure the bile flow for example: 50g of red rice + 130 of skinless chicken breast + 100g broccoli + 10ml of olive oil good source of healthy fats: seeds, nuts, fat fish, olive oil, avocado protein eggs and egg whites white fish fat fish chicken breast low fat meat carbs: whole grains and veggies do not forget to eat at least 400g veggies per day, because you need your fiber minimum 25g per day this macros only for limited period of time while you’ll be loosing weight; then it should be changed  

thanks all. I appriate. I know my eating habbits is a mess and it has to change no matter what. ellenafrica what other fruits please? 

registered dietitian here!*👋 You definitely might be gaining muscle and losing fat if you recently started exercising. tracking measurements (cm) is much better, but the best is if you can get a body composition analysis at a dietitian or your gym. I was shocked when i found out that only 2 of the 10kg i gained was fat🤯 agree with ellenafrica's advice! really great. Definitely make sure you get enough protein with every meal. eggs, beans, chickpeas, hummus, feta, and peanut butter are also great sources of protein.  

any fruit is also fine. 2 servings of 1/2 cups fruit per day.  

thanks 

Remember muscle weights more than fat. So you might loose fat by the gym as well as built muscle. You need to take cm measurements rather than kg. Just keep going.