Gabriel#9758
New member
This is my first diary. Im very new to this so i dont know what to expect but I'll give this a shot.
I am a 21 year old student in germany. Im around 170cm tall (or small, depends on how you look at it) and weigh around 156lbs (71kg).
I want to lose weight not for health reasons but for feeling better about myself. I have been training since the age of 16. My twin brother walked in a funny way and the doctor said that he needed to strengthen his back muscles and be more active so my dad signed me and my brother up in a gym (do you say this like that?). I immediatly got hooked and had so much fun. Then I didnt know anything about proper nutrition and just ate what came on the plate. I gained a lot of weight in form of muscle mass and was pretty happy for a while. But after a while my training kinda plateaued and i didnt make any real progress. I even lost some of my strength and i am trying to regain it until today. Corona wasnt very kind to all of us (or maybe only to me, who knows) and social distancing paired with closed gyms and boredom led to me gaining weight. Not by much but its noticable. Im trying to use this as an oportunity to make things right this time and try to take nutrition as well as training a bit more serious.
Now about my 2 Weeks:
Years of training and interest in related topics gave me basic knowlegde. I know how to lose weight and how to gain weight. I know how to track calories and macros or how to bulk or cut. But knowing all these things doesnt mean that you can apply the knowlegde right away as many of you might experienced. For the past week I tried the OMAD fasting method/diet. Its intermitten fasting. You fast for 23 hours a day and eat for one. I didnt really struggle with that. I ate at roughly 6 or 7 pm and then restartet the timer. But i didnt really lose any weight. And since the OMAD method isnt suited for a long period of time (a week at most, i think) i quit today. Now there I am, confused and frustrated. Counting all those calories and fasting for 23 hours a day for a whole week and the result is just stagnation.
Now i did try to look up of what may be possible causes and found some answers. According to some calculators and apps, my maintenance calories are around 1500-1600 calories per day. I ate around 1000-1200 per day. But in addition to that i went to my sports ground every day and did some bodyweight training and some cardio. I didnt count those calories in so maybe the deficit is too high? In combination with me being a terrible example on sufficient water consumption might have caused my body to store the water and synthesize every carb and fat it could get (its only an assumption, and not at all based on scientific knowledge). Furthermore i tried running again but after a long break I got an ache in my legs (I think the word ache doesnt describe it quite right. In german its called "Muskelkater"). Ive read that affected muscles (in my case my leg-muscles) store water as well. So im waiting for the Week to pass and hopefully i can see some kind of weightloss.
I adjusted my nutrition according to my goals and try to eat a semi-keto diet. I limited my carbs to roughly around 60-80g and up my protein to around 140-150g. The rest of my calories are fat (what else haha). Ive found some good recipes but its really hard to eat according to these macros. Being a student with limited budget is an aspect i have to consider as well.
Instead of the OMAD diet, I think I'll just go for a 18-6 or 20-4 Fasting period. Eating only one big meal a day instead of multiple smaller ones is a bit harsh on your digestion as well.
Maybe i need to track my caloric deficit from the training.
As you can see, im not very satisfied with how things go right now but i actually dont really know what to change. I didnt have cheat meals and ive been dedicated and strict with my diet and fasting. Seeing no results is kinda disappointing. Training with bodyweight and resistance bands are not the same as weight-training and I personally just cant stand endurance training (im still trying to get it done).
Well tomorrow (or today, its 1am right now) is a new day and I'll try to train until my limbs fall off. Maybe that helps haha.
Thats it for my first diary page. I am open for any comments, criticism, suggestions or just chatting. Maybe someone had a similar experience and has some good advise.
I dont expect other diary entries to be that long. They'll be more "diary-like" i promise.
And i apologize for any grammar or typos. As I said, I'm from germany and i've always struggled with foreign languages. I sometimes even don't understand my parents (korean). But that might not be because of their lack of german-skills or my lack of korean-skills. Probably it's because I dont listen haha >
I am a 21 year old student in germany. Im around 170cm tall (or small, depends on how you look at it) and weigh around 156lbs (71kg).
I want to lose weight not for health reasons but for feeling better about myself. I have been training since the age of 16. My twin brother walked in a funny way and the doctor said that he needed to strengthen his back muscles and be more active so my dad signed me and my brother up in a gym (do you say this like that?). I immediatly got hooked and had so much fun. Then I didnt know anything about proper nutrition and just ate what came on the plate. I gained a lot of weight in form of muscle mass and was pretty happy for a while. But after a while my training kinda plateaued and i didnt make any real progress. I even lost some of my strength and i am trying to regain it until today. Corona wasnt very kind to all of us (or maybe only to me, who knows) and social distancing paired with closed gyms and boredom led to me gaining weight. Not by much but its noticable. Im trying to use this as an oportunity to make things right this time and try to take nutrition as well as training a bit more serious.
Now about my 2 Weeks:
Years of training and interest in related topics gave me basic knowlegde. I know how to lose weight and how to gain weight. I know how to track calories and macros or how to bulk or cut. But knowing all these things doesnt mean that you can apply the knowlegde right away as many of you might experienced. For the past week I tried the OMAD fasting method/diet. Its intermitten fasting. You fast for 23 hours a day and eat for one. I didnt really struggle with that. I ate at roughly 6 or 7 pm and then restartet the timer. But i didnt really lose any weight. And since the OMAD method isnt suited for a long period of time (a week at most, i think) i quit today. Now there I am, confused and frustrated. Counting all those calories and fasting for 23 hours a day for a whole week and the result is just stagnation.
Now i did try to look up of what may be possible causes and found some answers. According to some calculators and apps, my maintenance calories are around 1500-1600 calories per day. I ate around 1000-1200 per day. But in addition to that i went to my sports ground every day and did some bodyweight training and some cardio. I didnt count those calories in so maybe the deficit is too high? In combination with me being a terrible example on sufficient water consumption might have caused my body to store the water and synthesize every carb and fat it could get (its only an assumption, and not at all based on scientific knowledge). Furthermore i tried running again but after a long break I got an ache in my legs (I think the word ache doesnt describe it quite right. In german its called "Muskelkater"). Ive read that affected muscles (in my case my leg-muscles) store water as well. So im waiting for the Week to pass and hopefully i can see some kind of weightloss.
I adjusted my nutrition according to my goals and try to eat a semi-keto diet. I limited my carbs to roughly around 60-80g and up my protein to around 140-150g. The rest of my calories are fat (what else haha). Ive found some good recipes but its really hard to eat according to these macros. Being a student with limited budget is an aspect i have to consider as well.
Instead of the OMAD diet, I think I'll just go for a 18-6 or 20-4 Fasting period. Eating only one big meal a day instead of multiple smaller ones is a bit harsh on your digestion as well.
Maybe i need to track my caloric deficit from the training.
As you can see, im not very satisfied with how things go right now but i actually dont really know what to change. I didnt have cheat meals and ive been dedicated and strict with my diet and fasting. Seeing no results is kinda disappointing. Training with bodyweight and resistance bands are not the same as weight-training and I personally just cant stand endurance training (im still trying to get it done).
Well tomorrow (or today, its 1am right now) is a new day and I'll try to train until my limbs fall off. Maybe that helps haha.
Thats it for my first diary page. I am open for any comments, criticism, suggestions or just chatting. Maybe someone had a similar experience and has some good advise.
I dont expect other diary entries to be that long. They'll be more "diary-like" i promise.
And i apologize for any grammar or typos. As I said, I'm from germany and i've always struggled with foreign languages. I sometimes even don't understand my parents (korean). But that might not be because of their lack of german-skills or my lack of korean-skills. Probably it's because I dont listen haha >
