Posted by Fahad AlYehya | Core Fitness – Kuwait
“Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero.” – Mike Mentzer, the father of High Intensity Training.
If you’re eating a snicker’s bar, drinking a Red Bull and smoking a cigarette, then put your weapons down, step back slowly and carefully, and take a good gander (wow, GANDER, where did that come from?) at yourself. What you’ll probably see is regression; the convergent evolution of man, but in a very bad way.
Devolution, or the opposite of evolution, is what we are currently witnessing with the entire world. In a recent study that took over 10 years to accomplish concluded that males 10 years ago were manlier than males today. The study also concluded that the farther you go back, the larger “bowling balls” males had.
My grandfather had 4 wives, with a total of 13 kids. I’m willing to bet that your fathers, grandfathers, and the fathers of your grandfathers went through the exact same trend. I’m also willing to bet that no one in present time has a pair (biologically speaking) to do the same.
High Rate of Impotence & Erectile Dysfunction
On the 23rd of March 2010, Al Watan Newspaper published an article on it’s first page stating that Kuwait’s fertility rate is at risk. Moreover, it also stressed the high rate of impotence and sexual dysfunction. I’d like to add in my own theoretical opinion by saying that a lot of men are at the lower end of normal testosterone production, which is OK, but puts you just a few notches above a female. Yes you concerned female, you might be as manly if not manlier than your husband, boyfriend or whatever relationship you decided to pursue.
Seriously though, low-testosterone is also a contributer to the increase of divorce rates in Kuwait; females are not getting their fair share of manhood.
“Yeah..but how is that of benefit to us, Oh Master of the Fitness Universe?”
Maintaining moderately high testosterone levels in men has been shown to improve many parameters which are thought to reduce cardiovascular disease risk, such as increased lean body mass, decreased visceral fat mass, decreased total cholesterol, and glycemic control.
Lower testosterone levels are associated with cardiovascular disease (ehem), decrease in lean body mass (anyone here has no muscle hmm?), increased visceral fat mass (jello-jiggles? Egyptian belly dancer?), increase in total cholesterol (those cinnabons were good!), and glycemic sensitivity (and so was that large serving of rice!). If you haven’t realized this already, all the illnesses above are very popular in Kuwait.
Let me put things into a more comprehensible perspective:
200 B.C.: Caveman lived wildly in the wilderness with total animosity. Their fight-or-flight response was to fight 120% of the time, and they supposedly got their women by hitting them on the head with a club, and dragged them back to their caves tugging them from their hairs.
400 B.C.: “WE ARE SPARTA!” yelled King Leonidas, right after he kicked the Persians in the proverbial balls. Every man on earth decided to join a gym 3 seconds after watching “300”, or got into a fight with 50 other guys.
1000 A.D.: Vikings ruled the seas and the lands by killing, pillaging and raping every source of existence on earth. They were huge, intimidating and carried weapons that weighed well over 50kg. The site of blood made them hungrier for more blood, and upon their arrival of land, they drank massive amounts of booze (enough to kill a population of average men today) and hours of midnight orgies. Legend has it, they tamed dragons. In the words of Liz Lemon, I need to go to there; and release my Kraken while I’m at it.
1942: In “Casablanca” and almost every Humphrey Bogart movie, men perfected the art of forced seduction by literally slapping or back-handing woman left and right. It isn’t as ballsy as the dudes above, but testosterone levels were still intact. The slapping is pretty awesome too. *sigh*
2010: “Baby, I’ll be hitting the gym in a few, get a bite to eat, then stay a few hours at the diwaniya,” said the husband. “F*ck no,” replied the wife. “Ok…” responded the husband.
So Mr. Scientist, how are we evolving again?
Oh Master of the Fitness Universe! Why is this happening to us?
In reference to that gay fat dude on episode 19 of Modern Family, “it’s go time”:
1) Radiation: Laptops, cellular phones, computers and any radiation wave producing tool, all have an effect in lowering a male’s sperm count and increasing the risk of cancer. Stop putting your cell phones so close to your nads! Put them as far away as you possibly can, and don’t place any laptops on your laps; use a small table or a dog if you have to.
2) Processed & Junk Food: Has anyone seen “Supersize Me”? It’s a documentary about a guy who eats nothing but McDonald’s for a straight month. As a result, the 32-year-old Morgan Spurlock gained 11.1 kg, a 13% body fat increase, a cholesterol level of 230, and experienced mood swings, sexual dysfunction, and fat accumulation to his liver. It took him fourteen months to recover. That belly your playing with is blocking the blood flow to your down-under; get rid of it or suffer the consequences.
3) Smoking: An Australian survey of more than 8,300 men aged 16-59 shows that erectile dysfunction was 40% more likely to occur among men who smoked more than 20 daily cigarettes, compared with nonsmokers. Also, erectile dysfunction was 24% more likely to occur among men who smoked up to 20 cigarettes per day, compared with nonsmokers. Smoking can also have adverse effects on infertility in both males and females. Try to consume less cigs per day, preferably 10. If 20 cigs cause 24% erectile dysfunction, then mathematically, smoking 10 would decrease the risk by half.
4) Excessive Masturbation: Get married or hold it together. If anything, do it once a week so that you won’t go on a raping spree. The “use it or lose it” mantra is total crap, you’ll only sexually desensitize yourself. Excessive masturbation will also screw up your married life by killing your sexual drive! Lastly, don’t expect to be producing sperm for a long time, especially if you’re suffering from malnutrition.
5) Malnutrition: Deficiency in proper nutrition, which leads to a deficiency in nutrients. The majority of people who have problems associated with low-test are suffering from malnutrition. Their diets consist of junk food once a day and a lot of coffee/tea/red bull and cigarettes, all contributing to a low sperm count, erectile dysfunction and mood swings that would make premenstrual syndrome look like a cake walk.
6) Drugs: Specifically, anabolic steroids. Any drug can be used or abused, but anabolic steroids have been abused to their fullest extent to the point of mediocrity. I’ve seen perfectly healthy individuals ruined by taking massive amounts of steroids without maintaining proper protocol. In their pursuit of fitness and a healthier lifestyle, they’ve managed to screw it all up by depending on performance enhancers to excel their bodybuilding goals. Personally, I’m not with it or against it. There are proper ways to use anabolic steroids and certain protocols to take into consideration. The majority if users in Kuwait are using them based on street knowledge and a “more is better” mentality.
Other drugs may also contribute to sexual dysfunction, including cholesterol lowering agents, high blood pressure medication and painkillers. Drugs are only a means to stop the illness/disease, not cure it. It’ll keep it at bay, but at the expense of other functions in your body. Unfortunately, medical practitioners do so little to point that out; I truly believe that they need to preach the importance of proper nutrition to cure the illness/disease and slowly exclude the medication in the process of positive results. Drug dependence is not a joke. Your balls, however, appear to be.
7) Inactivity: Transportation in the past wasn’t as apparent as it is today, so they had to walk/climb/swim to their destinations. Both males and females had to stay active in order to drink water, eat food and live; things we take for granted when we say “Bushba! Bleez brring dinner!”
Moreover, our ancestors didn’t have any sources of entertainment indoors, so they spent their days running around, constantly burning calories and staying active doing whatever they were doing. My dad had an athletic build when he was 18, low in body fat, sporting a nice set of abdomens without even crunching once, since all he did was play basketball at night, and runs errands for my grandfather in the morning.
As opposed to today, we’ve got 18-year olds, butts glued to their chairs with awesome man-boob development, sipping on a Red Bull, smoking their cigarettes and chowing down on an endless supply of chocolate bars and potato chips, downloading the next episode of Lost while raiding the Cave of Mordorf on World of Warcraft, screaming at some douchebag on the other side of the screen “OH YEAAAH! I PWN YOU! Who’s my internet b*tch now!”
Yup. The internet. Serious business right there.
Solutions Solutions Solutions
Do EXACTLY the opposite of what’s on top. Avoid radiation, move away from processed junk food, cut your smoking to 10 cigs a day, stop spanking that monkey, get on a testosterone-boosting diet plan, avoid excessive use of drugs/pain killers/ antibiotics/steroids, and stay active. JUST BE HEALTHY!
For anyone currently suffering from the symptoms I’ve just talked out, supplement with the vitamins and minerals below AFTER getting on a good nutritional program and light-moderate exercise:
1) 60mg of Zinc: 30 mg after breakfast and 30 mg after dinner.
2) Vitamin E: 1,000 iu’s, spread in 2-3 doses after meals.
3) B-Complex: One large time-released dose after breakfast.
4) Folic Acid: 800 mcg, once or twice a day.
5) Liv-52: 4 tablets, divided in two doses, 2 after breakfast and 2 after dinner.
6) Saw Palmetto: 360mg total, divided into two doses, 180 mg with breakfast and 180 mg with dinner.
7) Cod Liver Oil: 2 softgels 3 times a day, after breakfast, lunch and dinner.
8) Multi-vitamin/mineral: once a day after breakfast.
You don’t need to be deficient to supplement with the vitamins/herbs/minerals above. Feel free to ask me any questions in the implementation of proper supplementation and our usual Q&A.
In conclusion, Kuwait (expats included) is slowly deteriorating one generation at a time. From diabetes to heart disease, cholesterol to high blood pressure and organ failure to sexual dysfunction; I think it’s about time everyone started paying attention to their health and stopped using “You Live Only Once” as a crappy excuse.
Posted by Fahad AlYehya | Core Fitness – Kuwait
79 replies on “Get BALLSY Kuwait!”
dont forget the air pollution, all the waves around us , stress , and the main thing that life is now is much easier than our grand fathers life you are operating everything by your remote control , cruise controls , and now days the parking assist so we dont do the same effort as our grand fathers that why the man married 4 women and had 13 children last week i saw a report about a man living in upper egypt he’s 103 years old and he was sitting in his wedding and still farming his land and lives like a 30 years old man
Another great article, Fahad! A very interesting read, and even humorous in parts.
“Seriously though, low-testosterone is also a contributer to the increase of divorce rates in Kuwait; females are not getting their fair share of manhood.”
“Fair share of manhood”? If you really believe this kind of juvenile talk is going to attract sane, high net worth men to your gym (your target audience, I presume), you have another thing coming. Good luck Hulk Hogan 🙂
Ps. Steroid shots are the leading cause of impotence among body builders.
8 supplements ? I need a sack to carry those around ! Where do we get those from ?
am pretty sure all this vitamins in tablet form are a total rip off…villagers in japan and italy for exmple live to be well over a hundred, they might be very hard working farmers and maintain a healthy lifestyle, yes. but they dont take insane amounts of vitamins and supplements to do so.
Fahad,
Great post.
The “devolution” of Man is very clearly visible. Fact is, yeah, we are getting weaker and softer (no pun intended) with every generation.
Hi Fahad,
I am a medical researcher at the Cornell medical research institute and would like to point out that vitamin E supplements have been proved to cause more harm than good when supplemented. The majority of the sample is not absorbed into your body. Also all current supplements are in an inactive form.
Secondly, your 800 micro grams of folic acid recommendation is also flawed, it should be 400 micro grams.
Finally you recommend 60 milligrams of zinc! I am certain you meant 60 micro grams otherwise you would be killing all your readers.
In summary I recommend you do not recommend supplementations if you are not a medical doctor or a professional and know what you are talking about .
Regards, Chris.
Fahad, you’re hilarious, and I doubt you’re in the market to attract (@Nobu) ‘high net worth men’… but if you are, might I ask what your average hourly rate is? (Honestly).
I was wondering, in reference to Core Fitness giving nutritional plans, if you make allowances for specific requirements (eg. vegetarian, vegan, no-sugar, no processed food, etc…) and tailor the plan accordingly? Thanks.
*Yawn*
good job on this post…
drink camel milk!
maged,
Yes most definitely. Anything and/or everything might be a contributor to sexual dysfunction in men. However, if you carefully think about it, situations were a lot more stressful back then, since they didn’t have the shortcuts we have today.
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Spiderguy252,
Thank you! 🙂
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Nobu,
1) It’s a fact that a small percentage of the divorce rate is dedicated to sexual dysfunction in men.
2) You failed to explain “why” what I said was juvenile, which keeps your arguement juvenile at best.
3)If you weren’t such a selective reader, you’d realize that I was addressing a problem that’s related to unhealthy lifestyles.
4)I’m trying to educate, not attract. I have clearly not mentioned anything in regards to Core Fitness.
5)”you have another thing coming. Good luck Hulk Hogan :)” – Core Fitness will either rise or fail by the grace hand of Allah, not me, you or anyone else.
6) Hulk Hogan sucks. I would rather you use Stallone; bad ass at the age of 65.
p.s. Thank you captain obvious. Anabolic steroids, not steroid shots, can be found in injectable and pill/tablet form, which may cause impotence and sexual dysfunction if abused; which I clearly said in my post.
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Realist,
Those are vitamins/minerals/herbs. You don’t need them if your nutrition plan covers everything. The only way you can determine deficiencies is by having routine blood checks.
I’m recommending the above for people who are suffering from the problem at hand.
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Lexicon,
They aren’t really a rip-off, but some definitely are. People in Japan and Italy have healthier lifestyles than Kuwaitis, since their diets are lightly to moderately portioned, and their activity levels are much better than ours.
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lensman,
Thank you! Unfortunately, devolution is evident.
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q8travelbud,
Highly appreciated 🙂
dude i think cavemen were a little longer ago than 300BC, good info….
Chris,
Pleasure meeting you and it’s an honour to have you join us.
Vitamin E supplementation’s harm depends on the dosage used and the type, i.e. natural (d-alpha-tocopherol) or synthetic (dl-alpha-tocopherol).
Studies were inconclusive in regards to its harmful risk.
In my opinion, 800mcg for someone who’s deficient is not flawed.
Lastly, the RDA for zinc is 15 milligrams, not micrograms. So yes, I actually meant 60 mg for someone who’s deficient.
Chris, I am not recommending any synthetic drugs. The above supplementation is based on what I’ve seen in terms of nutritional deficiencies in the clients that I work with.
I am a certified professional trainer and nutrition specialist, and since vitamin/mineral supplementation is OTC, I can or may give advice as I see fit.
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Moe,
Much appreciated. Yes, we do cater to specific requirements.
Our prices are as follows:
2 days per week for 7 weeks – KD 90
3 days per week for 7 weeks – KD 135
4 days per week for 7 weeks – KD 180
Of course, we do provide offers if you decided to join us, and you can ask for a 1 week free trial for up to 4 days.
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TweeZ,
LOL I got to research that more :p
RaZ,
Those were ballpark estimations. I might’ve been a few hundred years off :P.
“1) It’s a fact that a small percentage of the divorce rate is dedicated to sexual dysfunction in men.”
Modern lifestyle has created most of the problems mentioned by you – but they have also created solutions for those problems. Sexual dysfunction now a days is treatable and is not a problem BY ITSELF – as it was before the advent of viagra et. al.
So what is the percentage of divorce rate attributed to sexual dysfunction? It has to be negligible at best.
Hey Fahad,
I emailed you a few days ago about setting up an appointment for a nutritional consult and joining core fitness.
Waiting for your reply, i called the gym and it seems that very few time slots are available.
cajie,
I know atleast 10 cases of SD & ED that ended in divorce.
Individuals with SD, ED & impotence are embarassed at approaching a medical practitioner, or even talking about it with their closest friends.
They need to know that there are solutions to this, which involve attaining a healthier lifestyle.
In that regard, I highly recommend people to seek both medical and nutritional advice.
What’s the use of popping a few pills of Viagra if you haven’t lost that fatty mold of a belly that’s blocking proper blood flow to your genetalia?
Anony,
I just emailed you back. You need to personally go to Core Fitness and choose your time slots. After you’ve done that, you may sign up and the receptionist will schedule an appointment for consultation prior to your workout routine.
Hope to hear from you soon. 🙂
its all about getting out and working in the outdoors, less stress, less chemicals in your food….
and most definilty less focus on the shape of your body or your muscles…….which what these hallow heads at the gyms are all about
Fahad,
My comment will be regarding your previous article (You are not so big,..)and your advices regarding my daily meals routine.
Man, you changed my life!
I was so persuated about my lifestyle. I m one of the fortuned people who can literaly eat anything anytime if exercise regulary. But the routine u gave me made a big switch. Even I havent lost anything yet, I fell so much better : I have more energy, vitality and optimism. I have completly changed in last week the way I eat. I printed all your advices for optimal daily intake and i try to follow all the points. I also make time to have breakfat properly. I gave up almost all the milk and substitute it for another sources. I couldnt believe it made all that difference.
God bless you!
Um Abdulrahman
Your comments and information is great, even the top scientists/nutritionists in the world keep changing there opinions on whats ‘perfect’ and theres a trade-off for everything. Your sarcasm and funny side is legendary and overall your posts are informative and beneficial. Some people in here just want to argue lol silly childish twats.
Um Abdulrahman,
I’m more than happy you’re witnessing a positive outlook in your current lifestyle :).
Would you kindly write down exactly what you’re eating so that I may check if you’re properly following my dietary protocols.
Thank you 🙂
Im serious!
Back in the day, they used to drink a lot of camel milk. There has to be some sort of correlation with that.
on another note,
He-Man is impotent! Now Lion-O on the other hand…!
All he has to say is: “Thunder..THUNDER…THUNNDERR”
Agree with u totally,
check this picture, it summarizes ur point perfectly 😉
https://www.funnyjunk.com/funny_pictures/51849/Japan+back+then+and+now/
MSM,
200mg of Caffeine will surely wake you up.
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B_G_T_R,
YES! I totally agree with you. People don’t have to resort to gyms to reap the benefits of a healthy lifestyle :).
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Jallop,
Wow, thank you! That was very inspiring!
Honestly, I’m speechless!
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TweeZ,
Yeah dude, I totally believe you. I was with you when your dad, God rest his soul, talked to us about camel milk.
Fahad, i’m not a protein fan, is there a way to make a nice mix that i drink before and after gym for energy etc ? like a mix with fruits etc but no powder. i’m 180cm weight 80kg, i want more muscle, i usually eat after the gym by 2 or 3 hours, thats why i want to make a healthy shake
You should release your own fitness/nutrition advice booklet! Your approach to this is humorous yet very informative, very interesting articles.
Aziz54,
Haha! Exactly 😉
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Az,
You don’t have to resort to protein powders for muscle gains. If you’re having a hard time gaining muscle, your problem might lie in your overall diet plan.
If you don’t mind, I’d like to see how your current eating regimen looks like. I’ll be glad to help you in reaching your muscle-building goals :).
You know, you’re charging way too much for basic free information that can be found online. Anyone who has a peanut for a brain would deduce that everything you just said and mentioned is all on BodyBuilding’s countless articles. Not to mention their amazing forum.
They offer everything for free (from keto dieting to carb cycling), but the physical work depends on you. That’s why I pay a quarter of what you’re charging for 1 month membership. And please, don’t give me the “gym environment/equipment” argument.
Linda,
Thank you Linda! I highly appreciate your wonderful words of inspiration :). My routine is currently packed, so any extra activities, such as publishing my own fitness & health booklet, will have to wait, but I’ll surely take your suggestion into consideration :).
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what,
With all due respect to you and your knowledge, I’m not forcing anyone to join Core Fitness or to listen to my words; I’m only offering free nutritional & workout advice on a well-known blog in order to promote people into attaining a healthier lifestyle.
Since we live in a free world, you have the option of taking or leaving it, with absolutely no force from my part.
Lastly, I have absolutely no idea what you meant by “gym environment/equipment argument.”
My current daily routine is:
6.40 wake up
7.15 green apple juice fresh (with skin)
8.30 walking 15 min and climing stairs (250 ml water)
9.15 breakfast (2 boiled eggs)
10.00 coffee with milk
12.30 lunch (today maraq mluchyia without rice)
14.00 green tea
15.30 snack: pinneaple juice KDD
18.30 dinner (vegetable soup)
Do you have any more suggestion for breakfast?
eggs/yogurt/lentil soup/ ….
I still have some temptation to overeat on the dinner(well for long years my mindset was set up no dinner at all or overeat), but working on it.
Any suggestions for crisis after dinner?I m thinking for some vegetables (cucumber) or fruits ?
@what.. Fahad is offering some very useful and helpful advice that is
a. Free
b. Topical to us living in Kuwait.
I doubt he is getting a cut of the blog, but even assuming he was, the end readers are getting it for free.
As for joining Core Fitness, I have read all his previous articles. None of them were a plug for his gym. Just information.
I am a member on bodybuilding.com and they do have tons of useful material but Fahad’s advice is more relevant for everyday people while bodybuilding.com focuses more on the serious bodybuilders.
I, for one, look forward to his columns even though I like to question the minute details. But that’s just me.
Um Abdulrahman,
Your diet is lacking in protein! A few minor changes if you don’t mind:
6:40 – 250ml of Water + green Apple Juice
(I need you to drink the juice upon waking)
9:30 – Breakfast (2 boiled eggs) & coffee with milk
12:30 – Add in a few grams of protein (chicken, red meat or fish) with the mulukheya.
2:00 – Green Tea
4:00 – 4:30 – Snack
NO JUICE, please stick to “eating” fruit.
7:30 – 8:00: Dinner
1 serving if protein (chicken, beef, fish) w/ veggies on the side, but don’t overdo the veggies if you’re still hungry and PLEASE don’t add fruit to this meal.
Drink water to suppress your appetite if you feel hungry after dinner. Make sure you space out the meals & snacks 3 hours apart.
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cajie,
Thank you for your support and incredibly kind words :).
Fahad,
Correct, I forgot to mention that mlukchyia was with chicken. For snack, i ll switch to eating fruit instead of drinking them.
For clarification: do you count vegetable proteins like proteins too or u want me to stick to proteins of animal origin only?
I like to eat a lot of maraq meals: red lentils, green lentils, brown lentils, red beans, white beans,..
Can I combine these vegetable and animal proteins in one meal?
And what about drinking water through the meal?
Thanx
I do agree that the prices are waaaay too much. Specially when you cant use the equipments when its not your sched time.
But i like the gym, and the trainers. But the price must be reduced to a realistic figure if you want people to come back. 135KD for 60 minutes a week is just ripoff. I can get a FULL year membership with that money in another gym(minus the trainer)
I just think you should reconsider your prices, everything else is good.
Um Abdulrahman,
Protein of animal origin is considered more complete as opposed to other sources; it also contains superior nurtients that are essential for growth.
Just add in a small piece with your marag meal. In regards to the marag, don’t go over a 1-cup serving.
Combining veggies and protein of animal origin is ok.
Drink water 15 min before and after a meal. DO NOT drink water to run food down your throat! Chew properly.
For all (with objections)
I m graduated midwife(nurse specialised in gyn&obcs). I found all of the advices medically correct. Some of the theories presented by Fahad are cutting edge theories and still in research, but preliminary results are available.
In this article, we were presented basic
thesis- causal reasons – solutions structured material full of usefull information. Of course, the article doesnt exhaust all causes and solutions (there are some medical disorders causing tha same), but it can be used as a baseline for readers and inspiration for their potential problems.
As per the advising supplements, I would advise medical check up and all blood tests first.
Keep up the good work Fahad!
You sound like a meathead on roids.
I think your prices compared to other health clubs (good gyms mo bu 6agga) are just perfect. I’ve done a small research about the subject matter not too long ago and you are not charging “too much” at all.
Best of luck.
Oxygen is like KD25 a month,
Flex for men is like KD45
C Club is like KD80
Core is KD67.5
The reason I don’t see Core expensive is because of the fact you have your own personal trainer with you the whole time. A trainer just for you that pushes you to your extreme limits and makes sure you’re doing everything properly.
Yeah you can’t use the facilities whenever you want just during your session but thats a plus. There selling point is the fact you need to work out for just 20 minutes 3 times a week. Who would want to work out more than they have to? Plus Fahad can correct me if I am wrong, you could use their cardio machines whenever you want.
If I was working out by myself at the gym I definitely wouldn’t be pushing myself to my extremities and working out would definitely be a lot slower and a lot less fun. I like core because it makes me feel like a hollywood actor with my own trainer trying to get me in shape for the sequel to the movie 300.
Ahmado,
I’m more than glad you liked it and we are working to our fullest extent in order to bring down our prices :). We’ll be offering cheaper packages in the very near future, and we currently have 10-20% discounts
However, I’d like to point out that you aren’t paying for gym equipment. Clients are paying for great trainers, a technique, a personalized nutritional plan and your own timing. Specifically, you’re paying for RESULTS.
If results are not witnessed within a 7-week period, and you’ve done your part by abiding by your appointments and diet plan, then we’ll reimburse you or give you 7-weeks for free.
Lastly, we’ve researched the entire market (internationally too) and you’d be surprised on how low we are. I’d be glad to sit with you and explain how we compare to the rest.
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Um Abdulrahman,
Thank you 🙂 Will do!
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Hamad,
You sound like a ball-less weakling on jizz.
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FJ Bliss,
Thank you 🙂 I truly appreciate your support!
1. I appreciate that the real point here is to urge people to be healthy, and to walk further away from an unhealthy lifestyle.
Also, I appreciate that you, Farhad, obviously have a good idea of the real content– nutrition/ food / workouts etc. that you’re talking about.
That having been said,
2. I really REALLY glad I deal with females as my equals, an have no problem with not having either clubbed anyone on the head, nor pillaged a village, or driven a truck/ walked around with a gun to prove my manhood. When we start worshiping the glory manly days or our ancestors, we often forget that they also sowed the seeds of the problems we face in the world today. If they were so good at life, they would have managed this all better, no?
Lastly, the world has a HUGE population:available resource problem right now. Both in availability and allocation of resources, for that matter. I’m quite sure that the lack of multitudinous children per person is NOT a bad thing.
Thanking you again for the good you’re trying to spread–just don’t get TOO carried away with the other hype 🙂
-r-
touche
Hey Fahad,
Thanks for the posts that you’ve been submitting lately.
I’ve been an avid weight lifter and fitness practitioner for more than a year now, and I’ve made a lot of changes in my diet, and still am.
I’m on a fairly high protein diet (110gm – 150gm), but one of the things that I found was that meat is quite expensive here (I live in Canada). especially lean beef and chicken breasts. I’ve almost eliminated beef and focused on chicken, more specifically, chicken thighs, due to the difference in price compared with chicken breasts, you still need to trim the fat, skin and bones off of course. Fish is my secondary source. And the rest comes from cheese, and other dairy products, this is for my complete sources of proteins, I do get some from grain, vegetables, seeds…etc
Recently, I’ve started introducing soy beans (whole soy beans, not processed like tofu and what not) into my diet after reading numerous posts and articles that they are a good source of complete protein, and although there are articles and shun them because they increase estrogen levels in men, I decided to put it to the test and try it out. I make soy bean Hummus instead of chick peas and it tastes great! and recently, decided to bring back chickpeas and mix it with the soy beans too. Even better!
As you can see, I’m not afraid to try something new, and even make dishes are unusual and sometimes “disgusting” to some “normal” or “average” folks.
Now my question now is, what are your thoughts about soy beans?
Also, it is actually true that you can mix certain food groups to create a complete protein? Like mixing grain with beans for example?
I’m not planning on becoming a vegan, just want to increase my intake of non animal source food, especially protein since they are also cheaper than meat.
Would like to know your thoughts about this!
Thanks in advance!
Oh, one more thing,
Oh one more thing:
My stats are:
Weight: 151 lbs
Height: 5’7
BF: %11 – 13
I also take protein supplements almost once every day which contributes significantly in my diet, it’s a mix of whey protein isolate, consecrate and Hydrolysates, much cheaper than getting a supplement that is purely Concentrate or Hydrolysates.
However, I started reading about Hemp protein sources too, and how they are also considered complete like soy. What are your thoughts about this?
Sorry for going off topic a bit and thanks in advance!
My current daily routine is:
10.00 wake up
10.15 breakfast (3 boiled eggs, 2 peanut butter and honey sandwiches and 2 glasses of milk)
2.0 snack, usually chicken sandwich and orange or kiwi juice
3-4.0 lunch (this is random, sometimes chicken, sometimes beef etc)
6.0 gym (sometimes i goto the gym at morning after having the same breakfast)
8.0 snack if possible
9.0-11.0 dinner, usually order something of low fat or make 4 or 5 raw burgers sometimes with veggie’s
how can i improve this to gain more muscle ? and is there a shake i can do to drink before and after gym that has no powder, like banana+ strawberry + etc will it give a boost or atleast be helpful ?
thanks in advance
Mark,
You are 100% correct, the cardio room is open 24/7. You can spend the whole day in there without paying a fils.
____________
ridwan,
Your words are most admirable :), and like many others, an inspiration for me to further better myself and learn.
I urge anyone not to take my jokes seriously. Other than my nutritional advice, the rest is for entertainment purposes only. DO NOT under any circumstances treat the opposite sex badly in order to prove your manhood.
I promote these Q&A’s in order for me to guide, practice and learn. In reference to your last paragraph, you’ve managed to present something that has completely passed me and I applaud you for it; I have never thought of it in that way.
Thank you for presenting such a convincing argument 🙂
____________
Hamad,
My apologies for the reply earlier; it was too tempting to pass :P.
Props to you on your outstanding reaction; totally through me off guard.
Nael,
Your welcome 🙂 and thank you for reading them!
1) Your protein intake needs to be consistent; you need to be consuming 150g everyday in order to reap the benefits of proper muscle growth. Moreover, you’ve discussed protein but neglected to include both carbs and fats, which are also essential for muscle growth & maintenance. I’d like to see your daily food regimen if you don’t mind, and please be very specific (include timings for all meals).
2) 150g of protein for your weight is considered “optimal”, not high, so I applaud you for not over consuming the nutrient. However, the majority of 150g need to be from complete protein sources, such as whey, whole eggs, lean red meat, poultry and dairy. Protein from legumes are not complete sources, BUT you can make them complete by mixing and matching, just like you said (I practice this method, and it’s working with flying colors).
3) Soy beans are great, and I personally consume a cup of edamame 2-3 times a week. Does soy increase estrogen? I’ve seen studies that say yes and no, so I tend to dig even further in order to see who financed those studies. For example: Soy protein is cheap in comparison to whey, so supplement companies tend to finance research labs that sometimes half-ass the study in order to promote something the financing company sells (which is soy, since it’s cheaper). I recommend you stick to 40g of soy protein daily; get the 110g of protein from whey, whole eggs and poultry.
4) Chicken legs & thighs are identical to chicken breasts when you trim off the fat & skin. Moreover, they have more testosterone boosting zinc, similar to red meat. So go ahead and eat! 🙂
Awaiting your daily eating regimen.
5) A whey protein powder that has all the filtrations has a better amino acid content than one source. The more you clean up whey (from concentrate, to isolate, to hydrolysate), the more amino acid content you lose. Your protein powder should list whey isolate 1st, whey concentrate 2nd, and maybe hyrdolysate 3rd, followed by an optional blend of glutamine and BCAA’s.
6) Hemp protein: I’ve read about it, but all I see is marketing and absolutely no credible research. I might be wrong though; you can try it out and let me know 🙂
Khalid.Al.T,
Here’s your proposed diet plan:
10:00 – Upon Waking:
500ml of Water
10:15 – Breakfast:
3 boiled whole eggs, 1/2 cup oatmeal, 1 banana (or 1 tbsp of honey) and 250ml of Skimmed Milk
1:30 – 2:00 – Snack:
7-8oz of Skinless Chicken, 2 slices of Brown bread w/ 2 slices of low-fat cheese & veggies. Ditch the juice completely.
4:30 – Lunch:
7-8oz of Skinless Chicken, Beef or Fish, 1-cup of white or brown rice, a bowl of salad w/ 1 tbsp of Olive oil and 2 tablespoons of Apple Cider Vinegar
5:30 – Pre-Workout:
1 Cup of PLAIN Black Coffee or Black Tea
6:00 – WORKOUT (Your lunch & caffeine intake above is enough to fuel your workout)
7:00 – Post-Workout
250ml of Skimmed Milk, 1 Banana & 1/2 cup of Strawberries. Add in a tablespoon if you want to sweeten it.
10:00 – Dinner
Repeat Lunch but without the rice.
* Try to sprinkle some salt in your meals to keep your muscle hydrated.
* Drink AT LEAST 3 liters of water per day. Yes, you’ll be going back and forth to the rest room, but your muscles will thank you for it.
* Do not drink any juice with any of your meals. Do not add anything that hasn’t been included in the plan.
* Season your meals with salt, pepper, chili sauce (Tabasco, Red Rooster, Crystal), yellow mustard or 2 tbsps of Ketchup.
* If you’re into soda, drink 1 can a day of any diet carbonated drink.
* Space out your meals & snacks 2 1/2 to 3 hours apart.
Any complications, feel free to ask away. The above diet is not final, since you may request changes depending on what you see fit. If you have a fast metabolism, you’ll witness recomposition (ratio of muscle to fat) within 14 days, in which you’ll lose 2-4kg of fat & water retention and feel a lot leaner & tighter. When that happens, you need to notify me via my future posts so that I may add a few more calories.
Good Luck!
Thanks for the reply Fahad. Sorry about concentrating on protein only, but I initially wasn’t really looking for a diet plan, just some questions about protein sources, but I think my diet needs some modifications now that I think of it. I’ll have re-calculate everything that I intake since I have stopped doing so for months. I currently use estimations, not accurate, but easier for a person who has a 9 – 5 job like me. 🙂
The important thing that I know is that I have to consume 2850 calories to maintain my weight.
About mixing protein sources, if you mix a serving of legumes that has 10 grams of protein, with two slices of whole grain toast, each having 5g or protein, can you actually calculate it as a 20g of you daily intake of protein, or how does it work?
I have loads of questions now that I think of it. Like a diet plan during Ramadan? I’ve lost ALOT of weight last Ramadan, around 8 lbs. Even though I’ve set myself a plan to be ready for it, it was just an epic failure, I was already lean before that (I was in a maintenance phase) so the loss was mostly lean body mass, and I do want to prepare for it this year.
This would be a great topic for you start for all the readers since Ramadan is just a few months away from now. 🙂
Can you provide me with your email address so I can send you my diet plan?
Thanks again!
Nael,
Not all calories are created equal; 2,850 calories of muscle building nutrients to maintain lean muscle-mass, not fat stores, so be careful with which calories you choose.
Don’t split hairs when calculating your ratios; you’ve been in the game long enough to know what works and doesn’t (or at least I hope so?).
Yes, you can calculate that mix into 20g of quality protein. I suggest you go for 30g of protein per meal for sufficient absorption by adding 2 slices of non-fat cheese (5g of milk protein each).
I’ll be addressing Ramadan ensha’Allah a month prior. You’d be surprised of how easy it is to maintain muscle mass in Ramadan; you went through the exact same process as I in the pursuit of saving muscle. It took me years to figure it out! Fortunately, I have the answer and you’ll be more than satisfied :).
You need to post up your diet here so that people can learn and compare. 🙂
Hey Fahad,
I think it’s pretty cool youre taking the time to help people out.
I’ve hit a bloody weight loss plateau recently, after losing 10 kilos over the past 35 days.
I’m sitting at 105.6 kg right now and am 6 ft tall, I do 4k’s on the treadmill at gym 2k’s jogging and 2k’s brisk walking, and 4 miles on the cycle followed by some weight lifting.
Help me out here man, I’ve increased my intensity at gym, but still sticking to the same diet plan, here it is…
0800: Wake up, down 500-750 ml of water (your tip) 10-15 minutes later- 2 Weet-bix pieces, 250ml low fat milk, 1 peach cut and 1 teaspoon of jam.
10:00: Water 500 ml … Apple + Orange
13:00: More Water + 2 slices Mixed Grain bread, Fried egg in 1 tspn olive oil, lettuce, tomato, low fat cheese slice, 1tspn low fat mayo, mortadella slice. (sandwich)
15:00: Apple or Low fat yoghurt
EVEN MORE WATER
17:00 – 19:00 GYM!!!
20:00: 225g Chicken Breast marinated in honey, soy sauce, black pepper … with a big bowl of veggies.
So yeah, any advice on how to overcome this weight loss plateau would be highly appreciated.
Thanks in advance bud!
It’s hard for me to give an accurate number for my carb and fat intake. but I would safely say that my protein is around %35, carbs are around %45 and fats are around %20. But the numbers can vary, I know that it’s best to be consistent, but it’s not easy to follow every day, sometimes my intake will become %30 protein, %45 carbs and %25 fats, but I do my best to keep those numbers as close as possible. During parties and cheat days, it can change even more, %25 protein, %50 carbs and %35 fats.
Here’s my meal plan
day 1:
6:25AM – wake up and do my business
7:00AM – 7: 30AM – Breakfast,
veriety #1:
1/2 – 1 glass of water (200ml)
one medium > large banana
3 – 5 dried dates or a handful of blueberries or 3 – 5 medium strawberries.
3 wholes eggs
2 – 3 whole grain toast
60g of low fat Swiss cheese.
2 glass of water (200ml)
Variety #2:
1/2 – 1 glass of water (200ml)
one medium > large banana
3 – 5 dried dates or a handful of blueberries or 3 – 5 medium strawberries.
2 serving of serial (2g of fat, 36 grams of carbs, 7g of sugar per serving) + 250ml or one glass of skim milk mixed with 2 scoops of whey protein (25g for both scoops)
2 glasses of water
11:00AM – 11:30AM – Midday Snack,
cup of cottage cheese (110g) + apple or
handful of almonds or
cheese sandwich (two slices of whole grain toast with 30g or low fat cheese) or
small chick peas salad + egg/potato salad with some pasta (I buy this if I didn’t bring any snack with me).
two glasses of water (200ml), one before, another after).
1:30PM – 2:30PM – Lunch,
Variety #1:
one can of tuna (in water) + 3 slices of whole grain toast + serving of salad (carrots + spinach + lemon + tomatoes + green peppers + extra virgin olive oil).
2 – 3 glass of water, one before, another after.
Variety #2:
one tortilla wrap with 2 chicken breasts with a salad mixture (lettuce, carrots..etc). I buy this if I didn’t have time to bring food.
Variety #3:
Can of sardines in vegetable oil (this has 400 caloris), plus 6 inch whole grain bread with veggies that I buy from subway. I do this if I didn’t bring any food as well.
5:30PM – 6:00PM, Snack #2:
Power bar or
cup of cottage cheese (110g) or
variety of fruits (Banana + dates + strawberries + blueberries) or
3 -4 small tangerines
500ml of water when eating a power bar, less with the others. I will eat any of those except for the cottage cheese during my workout day to give me some energy before my workout.
8:00PM – 830PM, Workout
lasts for one hour, no more than that.
9:30PM – 10:00PM, dinner
Variety #1 (workout day)
2.5 scoops of whey protein (37.5g) + 250ml of skim milk blended with 1 medium sized – large Banana + 1 – 2 slices of whole grain toast with cheese. 1 – 2 glasses of water afterwords.
Variety #2 (non workout day)
3 pieces of chicken thighs + one large boiled potatoes + cup of Brocky + handful of carrots. I use a Foreman to grill my chicken, and I soak it with extra virgin olive oil. around 5 – 8 table spoons in total.
Variety #3
1 can of soy beans blended with tahini, lemon, 3 – 4 gloves of garlic and water to make my soy hummus. + 2 slices of whole grain toast.
11:30PM – 12:00PM, bedtime
I have more selections but the list is long, but you should be able to get the idea out of this.
During my weekend, it’s another story, I eat outside during my lunch time and have my cheat meals, and some junk, I stopped eating or drinking soda, chocolate bars, icecream, candies, but can never stop eating chips!
does higher reps of benchpress is aremedy for
fatloss for male breast formation?
SB,
Congratulations on losing your first 10kg! Now lets work the other 10:)
1st: When was the last time you ate whatever you wanted? If your answer is never, then I’d suggest that you do. A meal composed of an appetizer, entree and dessert (i.e. burger, fries and an ice cream).
2nd: Your diet plan needs to change:
8:00 – Wake up, 500ml of water
8:15 – Breakfast
3 scrambled eggs (w/ salt & pepper) + 1 Glass of Fresh Orange Juice
11:30 – Snack
1 Red Apple or 1 Orange + 1 teabag of Green Tea
2:30 – Lunch
Turkey w/ low-fat cheese sandwich
2-4 slices of turkey, 1 slice of low fat cheese, veggies, 1 tbsp of low-fat mayo OR 1 tbsp of Ketchup
5:30 – 10 pieces of raw almonds or cashews + 1 Cup of Plain Black Coffee
6:00 – 7:30 (90 minutes only) – GYM
8:00 – Dinner:
Same exact dinner, but use only 1 teaspoon of honey, 1 tbsp of soy sauce & black pepper to marinate, plus a big bowl of lettuce, cucumber & tomatoes. (if you have other choices plz let me know).
You may also eat 7-8oz of lean red meat, grilled fish or skinless chicken thigh/leg.
*Space your meals & snacks 3 hours apart.
*Drink 3 liters of water per day. Up to 5 liters if you can.
*Sip on 500ml of water in between meals & not w/ meals. Drinking water 15min prior and after meals is OK.
*Diet carbonated drinks are OK, as long as you limit your intake to once a day.
3rd: Your workout plan needs to change:
First, I shaved off 30 minutes in order for you not to overtrain.
Second, limit your weight-training days to a maximum of 5 days a week. Above 6 is too much of a hinderance to your body. Dedicate an entire day of REST! No cardio NO NOTHING!
Third, your workouts should start with 10 minutes of steady cardio, followed by 45-60 minutes of weight training & abdomen work, and concluded with 30-45 minutes of cardio.
In conclusion,
The above plan is bulletproof, ensha’Allah.
GOOD LUCK! 😀
____________
mansoon,
High reps won’t do anything to remedy fat-loss for male breast formation. Studies have shown that moderate-to-heavy weights w/ moderate-to-low reps burn the most fat & calories.
Stick to a weight that you can rep out for 6-12. Anything over 15 reps is considered a warm-up.
I had male breast development when I was fat, and it’s completely gone after pounding the hell out of my chest w/ heavy bench presses.
Hello Fahad
I got two questions for you about Core Fitness
1) I took a tour a week ago and I really liked the gym and the trainers were really helpful but all the times were booked 🙁
So when do you expect to have free time at 4-7pm ?
2)How well does the wieght loss plan goes ?
When I was there the guy told me around 2-3kg per week is it true ?
Thanks
Nael,
Your plan is great for a beginner, but you need to step it up! Since you are what you eat, you need to be extremely consistent with your meals, which means you’ll be eating the same exact foods day in and day out; I know it sucks, but consistency is KEY.
I’ll be going slightly below your current calorie intake to shed off some fat you might have stored; recomposition if you will.
6:25AM – Wake Up, drink 500ml of Water, and do your business (sadly, I know what that means)
7:00AM – Breakfast:
3 Whole Eggs, 1/2 Cup of Oatmeal, 1 Fruit (1 banana, 1 apple, or a handful of anyberries)
250ml of Skimmed Milk
(540 calories, 35g of protein, 63g of carbs, 18g of fat)
10:30 – 11:00 AM – Midday Snack
4 slices of Turkey Breast, 2 slices of low-fat cheese, 2 slices of whole grain toast, veggies & a tablespoon of ketchup and/or mustard.
(440 calories, 37g of protein, 5g of fat, 40g of carbs)
2:00 – 2:30 PM – Lunch
1 can of Tuna w/ water OR Sardines, 1-cup of brown or white rice, veggies, apple cider vinegar, 1 tbsp of EVOO (don’t add this if the sardines have oil).
(420 calories, 30g of protein, 40g of carbs, 15g of fat)
5:30 PM – Snack
1-Cup of low-fat cottage cheese + veggies (dip them in the cheese)
(150 calories, 20g of protein, 3g of fat, 6g of carbs)
8:00 PM – Immediately Pre-Workout
1 scoop of Whey Protein + 1 tablespoon of Black Coffee
(120 calories, 24g of protein, 3g of carbs, 1.5g of fat)
ONLY DRINK WATER WHILE WORKOUT OUT
9:00 PM – Immediately Post-Workout
2 scoops of Whey Protein + 50g of Glucose/Dextrose (use the protein scoop for the glucose. 1 scoop=50g)
(480 calories, 50g of protein, 60g of carbs)
10:00 PM – Dinner
3 pieces of skinless Chicken Thighs/Legs, 1-cup of your soybean & chickpea dip & veggies.
(450 calories, 50g of protein, 40g of carbs, 15g of fat)
Totals: 2,600 calories, 246g of protein, 252g of carbs, 60g of fat)
On your off-days, you will exclude your pre & post-workout shakes and replace them with 2 scoops of whey protein & 10 pieces of raw almonds or cashews.
*I don’t need to tell you this, but a reminder nonetheless: DRINK ATLEAST 3 LITERS OF WATER PER DAY.
*Sprinkle some salt on your meals to promote better cellular hydration.
You need to get back to me after 14 weeks of that strict diet. Cheating starts after your intial 14 weeks, and is scheduled every 7 days (i.e. every Friday or Saturday night). Remember: CHEAT MEAL, not CHEAT DAY.
Party or no party, you either hold it together or you don’t.
Good Luck! 🙂
Fahad,
1) Summer’s coming up and everyone wants to look thinner and hotter, so I can’t imagine when space will be available.
2) Fat-loss (not weight-loss) goes pretty well. The more you abide by our rules, the better the results.
Moreover, 2-3kg per week has happened to a few clients, but average weightloss is around 10kg per 7 weeks.
But can you explain what ‘devolution’ is?
I think you read too much t-mag.
Suleiman,
I’m sure you can, since you’re the expert.
Hmmm…t-mag…not familiar with that.
Maybe this will help… Lol!
https://www.arabtimesonline.com/NewsDetails/tabid/96/smid/414/ArticleID/151871/reftab/73/Default.aspx
Lensman: LMFAO! What awesome timing! This completely proves my “Decline in Test” Timeline :p.
‘Vikings ruled the seas and the lands by killing, pillaging and raping every source of existence on earth’
LMAO, amazing post as usual Fahad, keep up the great work!
Yeah Lol! I read it and just knew I had to post it here >:p
fahad,do you recomend the use of anabolic steroids or growth hormones?
Does it come into your mind to use any of these?
how can i build muscle fast?
how bad is a shawarma really? im in love with kuwaitana’s 9aaj shawarma! 😀 is it that bad to eat 2 shawarmas for dinner? :O
Louka,
Haha, thanks bro 😉 Glad you enjoyed it!
____________
lensman,
And thank God you did 😉
____________
Allah,
1) Depends.
2) Yes.
3) EAT, TRAIN, REST – In that order. You have to be specific if you want me to help you out.
____________
Shawarmalova,
On a scale of 1-10 (10 being the worst), 8.
High in protein, but extremely high in saturated fats and high glycemic carbs. Eating 2 shawarmas at night is a disaster.
It’s the famous Arabian cheat meal. The west has the hamburger, we have the shawarma.
Hi Fahad
How is the glycemic index of full grilled
chicken?is it healthy
mansoon,
Hey!
Glycemic index: An indicator of the ability of different types of foods that contain “carbohydrates” to raise the blood glucose levels within 2 hours. Foods containing carbohydrates that break down most quickly during digestion have the highest glycemic index.
A chicken breast is not considered a carbohydrate, therefore it doesn’t effect your blood sugar levels. However, a protein and/or fat source combined with a carbohydrate will lower the meal’s GI response.
And yes, 7-8oz of skinless grilled chicken is healthy, as long as you don’t consume more than the amount above per meal.
Nice write up dude… Awsome!
Dam, that looks like a great diet plan, but have a few Q’s , what if i’ m working out at morning, somewhere around 9-11a.m ? and where can i find oat meal ? couldn’t find it in the super market? does a type of cereal have it ? i recommended low fat cheese for a snack, is it better of i buy fat free cheese ? or do i need that little fat, and finally, by black tea do you mean just plain tea ? THANK YOU!
this is the diet plan you gave me,
10:00 – Upon Waking:
500ml of Water
10:15 – Breakfast:
3 boiled whole eggs, 1/2 cup oatmeal, 1 banana (or 1 tbsp of honey) and 250ml of Skimmed Milk
1:30 – 2:00 – Snack:
7-8oz of Skinless Chicken, 2 slices of Brown bread w/ 2 slices of low-fat cheese & veggies. Ditch the juice completely.
4:30 – Lunch:
7-8oz of Skinless Chicken, Beef or Fish, 1-cup of white or brown rice, a bowl of salad w/ 1 tbsp of Olive oil and 2 tablespoons of Apple Cider Vinegar
5:30 – Pre-Workout:
1 Cup of PLAIN Black Coffee or Black Tea
6:00 – WORKOUT (Your lunch & caffeine intake above is enough to fuel your workout)
7:00 – Post-Workout
250ml of Skimmed Milk, 1 Banana & 1/2 cup of Strawberries. Add in a tablespoon if you want to sweeten it.
10:00 – Dinner
Repeat Lunch but without the rice.
Hi Fahad,
I’m trying to reach you but I believe you are not replying to the other topic.
Remember me, I’m anonymous. Just to update, i lost around 5 kgs in 11 days but now the weight loss has slowed down. Alhamdulillah sugar & bp have become normal. sugar was 5.3 (unbelievable) and bp was 113/78 pulse 69 (unbelievable), i’m trying to control it.
do I need to continue my current diet or can I add some milk or yoghurt to diet to get more fiber, calcium and essential vitamins.
I’m using a pedometer to measure my walking and i’m doing average 6000+ steps daily.
Here’s the diet which you gave me, I have added up some assumed calories to the food which I’m taking:
186 lentil soup 7AM
66 bread 7AM
41 Fish Oil 7AM
90 red apple 10AM
10 green tea 10AM
31 fat free cheese 1PM
66 bread 1PM
80 egg whole 1PM
80 egg whole 1PM
16 cucumber 1PM
30 carrot 1PM
41 Fish Oil 1PM
10 green tea 4PM
140 15 almonds 4PM
300 half chicken 7PM
66 bread 7PM
41 Fish Oil 7PM
1294 Total
Assuming 10% of calorie intake for digestion: -129.4
I’m burning around -400 calories by walking 6000+ steps average daily (5 times weekly).
So, the current balance of calories is 764-850 per day (assuming if i slip a bit at dinner time)
My current weight (lb) 251
So I need 3012 calories per day to maintain my current weight. (calculated using Basal Metabolic Rate)
So I’m missing 2247 calories to maintain my current weight. (3012 – 764)
So I should be loosing 0.291 kg of weight on daily basis, am I correct? But i’m not losing that way, the weight loss has slowed down too much.
Anything wrong which is slowing down my weight loss? It is very difficult to stick to diet specially in the night on weekends and my walking is also very less.
I don’t want to increase my dietary intake but if possible reduce it or have some alternates. Also I don’t want any deficiency due to reduced diet.
Also i have lost weight in the shoulders and thighs and a very very very little fat from the tummy and most of my fat storage is in the tummy, it’s like 4 months pregnant 🙁 I’m a male 🙂
Nasynas,
Thanks 🙂
_____________
Khalid.Al.T,
1) If you’re working out in the morning:
9:00 – Upon Waking:
500ml of Water
9:15 – Breakfast:
3 boiled whole eggs, 1/2 cup oatmeal, 1 banana (or 1 tbsp of honey) and 250ml of Skimmed Milk
10:30 – Pre-Workout:
1 Cup of PLAIN Black Coffee or Black Tea
11:00 – WORKOUT
12:00 – Post-Workout
250ml of Skimmed Milk, 1 Banana & 1/2 cup of Strawberries. Add in a tablespoon if you want to sweeten it.
2:30 – 3:00 – Lunch:
7-8oz of Skinless Chicken, Beef or Fish, 1-cup of white or brown rice, a bowl of salad w/ 1 tbsp of Olive oil and 2 tablespoons of Apple Cider Vinegar
5:30 – 6:00 – Snack:
7-8oz of Skinless Chicken, 2 slices of Brown bread w/ 2 slices of low-fat cheese & veggies. Ditch the juice completely.
9:00 – 10:00 – Dinner
Repeat Lunch but without the rice.
2) Sultan Center. Buy Quaker Old Fashioned Oatmeal. Look it up on Google Images and you’ll know how it looks like.
3) Low-fat cheese. You need the fat.
4) Black Tea is Plain Tea :P.
_____________
Anonymous,
I remember you bro, you seriously don’t need to remind me :P. My apologies for taking a long time, but work has been hectic.
1) Fat-loss, not weight-loss. It’s too early to tell if it slowed down. You’ve lost a considerable amount of fat, so stay the course and reap the benefits. Plus, your BP & sugar levels are improving rapidly masha’Allah!
2) Stick to your current diet and don’t increase/decrease anything. Update me every 14 days OR when you get sick of your current routine.
3) Stop overthinking things! I’ve done the work for you, so you don’t need to be counting anything. Take it easy because it’s a lifestyle.
4) The diet I provided has no nutritional deficiencies, so stop freaking out.
5) You can’t target fat-loss. The fat around your stomach is there because it’s stubborn; you’ll lose it last.
6) STICK TO THE DIET! Once you complete 14 days, you may have 1 CHEAT MEAL every 7 days. Assuming you want to cheat every Saturday, you may cheat at lunch OR at dinner every Saturday.
I repeat, ONCE (1 MEAL) every 7 days.
Fahad,
I used to take Zinc bak in the US (solgar brand) … do u happen to know where to get it here in Kuwait?
Thanks
i don’t know if you still reply to this post, but if you do i was meaning to ask, is it any different if i boil 3 eggs in the morning and eat them, or go with the easy way and just break them open, pour them in a cup without boiling them, and drink it, it will save me alot of time, so is it the same ?
q8travelbud,
You can get Zinc anywhere. My advice: look a supplement that supplies Zinc Chelate.
___________
Az,
Still do buddy. I know this post’s ballsy, but drinking raw eggs is not the way to go. You won’t digest it properly, which will give you both gas and diarrhea. Moreover, the protein won’t get absorbed entirely.
Poach, scramble or boil your eggs. This is in reference to chicken eggs and not your balls.
how bad ddoes smoking a persons diet plan and affect his workout?