Passed driving test!!
Day 395
Breakfast, 50g wheat germ, 50g oats, 200ml semi skimmed milk
460 cals, 28.3g protein, 65.8g carbs, 12.5g fat
red kidney beans and 50g wheat germ
430 cals, 33.2g protein, 68g carbs, 6g fat
200ml semi skimmed milk
100 cals, 6.8g protein, 10.8g carbs, 3.4g fat
Thanks alot Brent!
Btw where im going on holiday soon, do you have to eat protein to maintain muscle? Hopefully the food in Greece isn't too bad!
Back still playing up a little, so unsure what to do in future with the deadlifts.
50g cous cous, 100g diced chicken, 25g peanuts
445 cals, 38g protein, 40g carbs, 15g fat
4 large egg whites, 3 wheatabix with 200ml semi skimmed milk
372 cals, 32.4g protein, 52.8g carbs, 6.4g fat
Had some Naan bread - indian bread, not sure how much in terms of calories etc, but i was about the house and it was there and it was hard to refuse, bad! I'll do some jump rope tomomrow as it'll help give legs a bit of a workout and then back to routine on monday, i hate to say it but maybe getting used to Naan bread and such where im going on holiday! Asking for trouble!
50g oats 100ml semi skimmed milk
230 cals, 8.9g protein, 35.4g carbs, 5.8g fat
50g oats 100ml semi skimmed milk
230 cals, 8.9g protein, 35.4g carbs, 5.8g fat
Don't think i reached tdde but it's a little lower as i was eating a bit of Naan bread.
tdee
2267 cals, 156.5g protein, 308.2g carbs, 54.9g fat
Fat Around Button Area?
Moderators: Boss Man, cassiegose
Re: Fat Around Button Area?
Last edited by MartinBoy on Sat Aug 21, 2010 6:35 pm, edited 6 times in total.
Re: Fat Around Button Area?
Day 396
Early start, had breakfast
3 shreaded wheat, protein scoop and 200ml semi skimmed milk
445 cal, 36.8g protein, 58.3g carb, 6.6g fat
Was aiming to do 30mins jump rope today as i haven't had a good cardio session in a while, started off not that great, then was going alright, until about 10minutes in left shoulder and still now as im typing is really hurting me, i normally experience shoulder and chest pain as well as stitches during the jump rope, however although i was only a 1/3 of the way through, im not willing to push through shoulder pain because even now it's really hurting and it's clear it's not muscular pain, im not sure what is going wrong, i am having doubts however, i mean when i first started lifting weights i couldn't see any cons against it, and there probably isn't if the exercises etc are done correctly, but ive been receiving, knee pain, elbow pain, lower back pain, even shoulder pain now, and im still only 18, although im happy so far, and still want to make strength and mass gains, i don't want to wear body out so early on in life, guess i can't really have any complaints if i get fat from doing 10mins of jump rope, i even tried to stop for a few mins to see if the pain went away and it didn't, even if it goes away within 30mins or so, i don't think i should do it again today, that pain was obviously there for a reason, maybe i don't have the right attitude or need to stretch or something.
50g oats, 50g wheat germ 200ml semi skimmed milk
460 cals, 28.3g protein, 65.8g carbs, 12.5g fat
100g cous cous, 100g chicken diced
478 cals, 39g protein, 72g carbs, 4g fat
Banana 100 cals, 23g carbs
rock cake - possibly 100 cals, 8g fat, 3g protein, 12g carbs
3 wheatabix with 50g wheat germ and 200ml semi skimmed milk
472 cals, 27.8g protein, 77.8g carbs, 11.4g fat
some vegetables and a small sized jacket potato id say around 100 cals, 15g carbs
400g natural yougurt
152 cals, 16g protein, 20g carbs, 6g fat
2 slices of wholemeal bread, 230 cals, 11g protein, 40g carbs, 3g fat
tdee about
2557 cals, 158.9g protein, 361.9g carbs, 43.5g fat
Early start, had breakfast
3 shreaded wheat, protein scoop and 200ml semi skimmed milk
445 cal, 36.8g protein, 58.3g carb, 6.6g fat
Was aiming to do 30mins jump rope today as i haven't had a good cardio session in a while, started off not that great, then was going alright, until about 10minutes in left shoulder and still now as im typing is really hurting me, i normally experience shoulder and chest pain as well as stitches during the jump rope, however although i was only a 1/3 of the way through, im not willing to push through shoulder pain because even now it's really hurting and it's clear it's not muscular pain, im not sure what is going wrong, i am having doubts however, i mean when i first started lifting weights i couldn't see any cons against it, and there probably isn't if the exercises etc are done correctly, but ive been receiving, knee pain, elbow pain, lower back pain, even shoulder pain now, and im still only 18, although im happy so far, and still want to make strength and mass gains, i don't want to wear body out so early on in life, guess i can't really have any complaints if i get fat from doing 10mins of jump rope, i even tried to stop for a few mins to see if the pain went away and it didn't, even if it goes away within 30mins or so, i don't think i should do it again today, that pain was obviously there for a reason, maybe i don't have the right attitude or need to stretch or something.
50g oats, 50g wheat germ 200ml semi skimmed milk
460 cals, 28.3g protein, 65.8g carbs, 12.5g fat
100g cous cous, 100g chicken diced
478 cals, 39g protein, 72g carbs, 4g fat
Banana 100 cals, 23g carbs
rock cake - possibly 100 cals, 8g fat, 3g protein, 12g carbs
3 wheatabix with 50g wheat germ and 200ml semi skimmed milk
472 cals, 27.8g protein, 77.8g carbs, 11.4g fat
some vegetables and a small sized jacket potato id say around 100 cals, 15g carbs
400g natural yougurt
152 cals, 16g protein, 20g carbs, 6g fat
2 slices of wholemeal bread, 230 cals, 11g protein, 40g carbs, 3g fat
tdee about
2557 cals, 158.9g protein, 361.9g carbs, 43.5g fat
Re: Fat Around Button Area?
Day 397
Breakfast, 3 wheatabix with 200ml semi skimmed milk, 4 large egg whites
372 cals, 32.4g protein, 52.8g carbs, 6.4g fat
Did some supermans, going to workout in a while.
Workout - Upper Body a
Bench press warm up
Bench press (61kg) - 6,6,4, 60kg - 3.
3x Pull up - 11,11,10
Military Press 40kg - 5, x, x x
3x Weighted dip 10kg - 8,8,10 - fairly easy
3x BB Curl 24kg - 8,8,8
3x DB fly (16kg) - 8,8,8
3x Reverse Fly - 6kg x2 - 12,12,12
Ok, not the best, also tried to do 10mins jump rope after, but again shoulders were hurting after just 3minutes and i couldn't perform well. Firstly i was aiming for 4x6-8 for bench press as 3x5-8 isn't enough volume, first 2 sets i managed and then it went down hill, wide grip again could be a problem but i suppose if im strong enough to do the lifts (which i should be) it shouldn't be an issue, i even have cuts on hands from having to extend grip to rack up the weight and caught it on the handles. Regretting buying the bench at times. Pull ups wern't bad, at the gym i managed to do 10,10,10, today wasn't as bad the only diference is im using a scaffold tower so bit different on the pole but shouldn't matter much, 1 rep short, hopefully next week it can be 11,11,11.
Military press i don't know what was up, i was pretty fatigued after just the pull ups and bench press, and maybe were shoulders were hurting yesterday could of had an affect, first set i managed 5 reps barely, and i didn't want to continue if it ment swinging backwards affecting back using bad form so i just stopped, tried reducing the weight but again that didn't work.
weighted dips were fairly simple, bb curls were fine, doing ok with these in terms of adding weight, however grip starting to hurt, db flys were alright, perhaps i'll aim for 9,9,9 next time instead of adding 1kg. And reverse fly i'll up the weight by 1kg next time. I rest for mainly 60-90 secs, more time probably on pull ups etc but not too long resting.
So, although im fairly tired i am a bit annoyed with performance, i just want weeks where i can just follow it simple and not have it get too complicated, i wanted to do just 10mins jump rope to help me aid against gaining fat espically where im going away soon but again there just hurting and i really don't want to do stationary bike, i am sick of it and even the thought of using it, 1 year of madness from it, guess i can't complain.
Pear, 42 cals, 10g carbs,
80g fruitful shreaded wheat 200ml semi skimmed milk and protein scoop
524 cals, 37.8g protein, 66g carbs, 23g sugar, 9.9g fat
Did 10mins slow cycling on the stationary bike, and wow so boring, the time must go twice as slow whilst on this, but still 10mins might not help alot but still something.
Also when i do lower body tomorrow where i hurt back last time, im going to seriously reduce deadlifts weight from 60kg to around 10kg, and slowly increase practicing form.
2 slices wholemeal bread, 230 cals, 10g protein, 38g carbs, 3g fat
Banana, 100 cals, 23g carbs
100g cous cous, 100g chicken
478 cals, 38g protein, 72g carbs, 5g fat
slice of wholemeal bread, 115 cals, 5g protein, 19g carbs, 1.5g fat
Can of red kidney beans
250 calories 18.2g protein 43g carb
Slice of wholemeal bread with peanut butter - 210 cals, 8.5g protein, 18g carbs, 9.1g fat
slice of wholemeal bread 115 cals, 5g protein 18g carbs, 1.5g fat
tdee somewhere around
2436 cals, 154.9g protein, 356.8g carbs, 37.9g fat
Breakfast, 3 wheatabix with 200ml semi skimmed milk, 4 large egg whites
372 cals, 32.4g protein, 52.8g carbs, 6.4g fat
Did some supermans, going to workout in a while.
Workout - Upper Body a
Bench press warm up
Bench press (61kg) - 6,6,4, 60kg - 3.
3x Pull up - 11,11,10
Military Press 40kg - 5, x, x x
3x Weighted dip 10kg - 8,8,10 - fairly easy
3x BB Curl 24kg - 8,8,8
3x DB fly (16kg) - 8,8,8
3x Reverse Fly - 6kg x2 - 12,12,12
Ok, not the best, also tried to do 10mins jump rope after, but again shoulders were hurting after just 3minutes and i couldn't perform well. Firstly i was aiming for 4x6-8 for bench press as 3x5-8 isn't enough volume, first 2 sets i managed and then it went down hill, wide grip again could be a problem but i suppose if im strong enough to do the lifts (which i should be) it shouldn't be an issue, i even have cuts on hands from having to extend grip to rack up the weight and caught it on the handles. Regretting buying the bench at times. Pull ups wern't bad, at the gym i managed to do 10,10,10, today wasn't as bad the only diference is im using a scaffold tower so bit different on the pole but shouldn't matter much, 1 rep short, hopefully next week it can be 11,11,11.
Military press i don't know what was up, i was pretty fatigued after just the pull ups and bench press, and maybe were shoulders were hurting yesterday could of had an affect, first set i managed 5 reps barely, and i didn't want to continue if it ment swinging backwards affecting back using bad form so i just stopped, tried reducing the weight but again that didn't work.
weighted dips were fairly simple, bb curls were fine, doing ok with these in terms of adding weight, however grip starting to hurt, db flys were alright, perhaps i'll aim for 9,9,9 next time instead of adding 1kg. And reverse fly i'll up the weight by 1kg next time. I rest for mainly 60-90 secs, more time probably on pull ups etc but not too long resting.
So, although im fairly tired i am a bit annoyed with performance, i just want weeks where i can just follow it simple and not have it get too complicated, i wanted to do just 10mins jump rope to help me aid against gaining fat espically where im going away soon but again there just hurting and i really don't want to do stationary bike, i am sick of it and even the thought of using it, 1 year of madness from it, guess i can't complain.
Pear, 42 cals, 10g carbs,
80g fruitful shreaded wheat 200ml semi skimmed milk and protein scoop
524 cals, 37.8g protein, 66g carbs, 23g sugar, 9.9g fat
Did 10mins slow cycling on the stationary bike, and wow so boring, the time must go twice as slow whilst on this, but still 10mins might not help alot but still something.
Also when i do lower body tomorrow where i hurt back last time, im going to seriously reduce deadlifts weight from 60kg to around 10kg, and slowly increase practicing form.
2 slices wholemeal bread, 230 cals, 10g protein, 38g carbs, 3g fat
Banana, 100 cals, 23g carbs
100g cous cous, 100g chicken
478 cals, 38g protein, 72g carbs, 5g fat
slice of wholemeal bread, 115 cals, 5g protein, 19g carbs, 1.5g fat
Can of red kidney beans
250 calories 18.2g protein 43g carb
Slice of wholemeal bread with peanut butter - 210 cals, 8.5g protein, 18g carbs, 9.1g fat
slice of wholemeal bread 115 cals, 5g protein 18g carbs, 1.5g fat
tdee somewhere around
2436 cals, 154.9g protein, 356.8g carbs, 37.9g fat
Re: Fat Around Button Area?
Day 398
Breakfast, 4 large egg whites, 3 shreaded wheat with 200ml semi skimmed milk
403 cal, 34.3g protein, 55.3g carb, 5g fat
Tried to do lower body workout a but again working out legs is a problem, firstly i tried to do 5 sets of 10kg deadlifts, but felt pointless, plus because i don't have anything to stack the weight plates on as the bar doesn't reach shins and is forcing me to use bad form. Secondly i did 3 sets of 9 9 8 reps, 52kg weight, form probably bad on these SLDL, again don't want it affecting lower back, tried doing hamstrings workout as thighs are the worse part of legs - fatty, tried hanging from a pull up bar putting some weight between legs and curling them up, but again didn't feel right weight all shaky about. Tried doing hamstring curls on the bench but again didn't feel comfortable, did 1 good set and then legs started to feel twisted etc. THEN, i tried to do some barbell squats 50kg, tried using bench as a squat rack but way too low, and whilst doing this and pusing hips back i felt back was going to snap in half so no point. form probably isn't perfect.
Then tried jump rope, and ahh even worse, did 20mins but probably about 10, with all the stopping/tripping hitting things, i got so frustrated, throwing bench about, throwing old one in the shed i always scrap the door trying to get the bench out everythings a nightmare and new bench actually ripped, great more money wasted. I've just really had enough i don't know what's happening to me but i want to make sure im really lean and not cautious of wearing vests/topless when on holiday, the last thing i want to be feeling is fat, if i have to eat 20 calories a day and do 4 hours of cardio with shoulder pain i'll do it, as long as i don't feel and look FAT. I just don't know if im coming or going anymore, working out legs at home has turned into a nightmare, and i read somewhere you should be able to squat more than you can bench, i probably can, however id have to check form constantly, i don't want chicken legs, what am i to do, if i don't do cardio like now i only did 20mins prob not even that where i kept kicking and hitting things from bad bad performance and frustration, looking down at gut thinking im fat seeing it fold over fuckkkkkkkkk so stressed, and can't calm down when it's happening, it's affecting realtionships with family, sorry getting a bit personal but im worried because i want to workout legs but i haven't had a good leg workout at home in ages, i support free weights over machines, but i can see why so many people use gyms now.
Pear, 42 cals, 10g carbs
2 slices wholemeal bread, 230 cals, 10g protein, 36g carbs, 3g fat
No wonder i feel fat, when i was out had a frozen yougurt and rhubarb milkshake but it looked like ice cream to me, who knows, possibly 350 cals, 40g carbs/sugar? No idea.
100g cous cous, 100g chicken
478 cals, 38g protein, 72g carbs, 4g fat
Went shopping and was relived that i thought i got all clothes to go on holiday, but no, i tried them on again at home and of course feel and look fat to MYSELF in them!!!! ahshahdhndghrrr
slice of seeded bread - 120 cals, 4.6g protein, 18g carbs, 2.5g fat
200g yougurt, 50g wheat germ
266 cals, 23g protein, 37g carbs, 5g fat
Breakfast, 4 large egg whites, 3 shreaded wheat with 200ml semi skimmed milk
403 cal, 34.3g protein, 55.3g carb, 5g fat
Tried to do lower body workout a but again working out legs is a problem, firstly i tried to do 5 sets of 10kg deadlifts, but felt pointless, plus because i don't have anything to stack the weight plates on as the bar doesn't reach shins and is forcing me to use bad form. Secondly i did 3 sets of 9 9 8 reps, 52kg weight, form probably bad on these SLDL, again don't want it affecting lower back, tried doing hamstrings workout as thighs are the worse part of legs - fatty, tried hanging from a pull up bar putting some weight between legs and curling them up, but again didn't feel right weight all shaky about. Tried doing hamstring curls on the bench but again didn't feel comfortable, did 1 good set and then legs started to feel twisted etc. THEN, i tried to do some barbell squats 50kg, tried using bench as a squat rack but way too low, and whilst doing this and pusing hips back i felt back was going to snap in half so no point. form probably isn't perfect.
Then tried jump rope, and ahh even worse, did 20mins but probably about 10, with all the stopping/tripping hitting things, i got so frustrated, throwing bench about, throwing old one in the shed i always scrap the door trying to get the bench out everythings a nightmare and new bench actually ripped, great more money wasted. I've just really had enough i don't know what's happening to me but i want to make sure im really lean and not cautious of wearing vests/topless when on holiday, the last thing i want to be feeling is fat, if i have to eat 20 calories a day and do 4 hours of cardio with shoulder pain i'll do it, as long as i don't feel and look FAT. I just don't know if im coming or going anymore, working out legs at home has turned into a nightmare, and i read somewhere you should be able to squat more than you can bench, i probably can, however id have to check form constantly, i don't want chicken legs, what am i to do, if i don't do cardio like now i only did 20mins prob not even that where i kept kicking and hitting things from bad bad performance and frustration, looking down at gut thinking im fat seeing it fold over fuckkkkkkkkk so stressed, and can't calm down when it's happening, it's affecting realtionships with family, sorry getting a bit personal but im worried because i want to workout legs but i haven't had a good leg workout at home in ages, i support free weights over machines, but i can see why so many people use gyms now.
Pear, 42 cals, 10g carbs
2 slices wholemeal bread, 230 cals, 10g protein, 36g carbs, 3g fat
No wonder i feel fat, when i was out had a frozen yougurt and rhubarb milkshake but it looked like ice cream to me, who knows, possibly 350 cals, 40g carbs/sugar? No idea.
100g cous cous, 100g chicken
478 cals, 38g protein, 72g carbs, 4g fat
Went shopping and was relived that i thought i got all clothes to go on holiday, but no, i tried them on again at home and of course feel and look fat to MYSELF in them!!!! ahshahdhndghrrr
slice of seeded bread - 120 cals, 4.6g protein, 18g carbs, 2.5g fat
200g yougurt, 50g wheat germ
266 cals, 23g protein, 37g carbs, 5g fat
Re: Fat Around Button Area?
Day 399
No cardio today as ive been working,
Aching all over including back but yeah,
Breakfast - 3 shreaded wheat protein scoop and 200ml semi skimmed milk
445 cal, 36.8g protein, 58.3g carb, 6.6g fat
Pear, 42 cals, 10g carbs
2 Slices wholemeal bread, bit of marmite as spread but not going to count that too much, and 50g chicken
290 cals, 23g protein, 36g carbs, 3.5g fat
2 slices wholemeal bread and 50g chicken
290 cals, 23g protein, 36g carbs, 3.5g fat
300g yougurt with 50g wheat germ
309 cals, 27g protein, 43g carbs, 6g fat
Cous cous and 1/2 can tuna,
408 cals 29.4g protein 63.8g carbs, 4.2g fat
also nibbled a bit at things like cake, so should add about 100 cals there. I know i shouldn't as im going away soon, but couldn't resist
I'm still a little worried about gaining weight as i know nutriton outthere isn't going to be the same and im going to be drinking, of course wanting to enjoy myself.
tbls crunchy peanut - 95 cals, 3.5g protein, 7.6g fat
200g yougurt, 50g wheat germ
266 cals, 23g protein, 37g carbs, 6g fat
slice of seeded bread
120 cals, 4.6g protein, 18g carbs, 2.7g fat
Haven't done cardio today and wouldn't be able to do weights either, was going to do workout tomorow, how im working, hopefully il be better tomorow and able to workout, even if i wanted i couldn't fingers and grip is so weak right now, fingers are sore and i have trouble pulling stuff so holding weights wouldn't work well, hopefully after a night's sleep it'll be better.
tdee aroun
2545 cals, 179g protein, 332.1g carb, 46.1g fat
No cardio today as ive been working,
Aching all over including back but yeah,Breakfast - 3 shreaded wheat protein scoop and 200ml semi skimmed milk
445 cal, 36.8g protein, 58.3g carb, 6.6g fat
Pear, 42 cals, 10g carbs
2 Slices wholemeal bread, bit of marmite as spread but not going to count that too much, and 50g chicken
290 cals, 23g protein, 36g carbs, 3.5g fat
2 slices wholemeal bread and 50g chicken
290 cals, 23g protein, 36g carbs, 3.5g fat
300g yougurt with 50g wheat germ
309 cals, 27g protein, 43g carbs, 6g fat
Cous cous and 1/2 can tuna,
408 cals 29.4g protein 63.8g carbs, 4.2g fat
also nibbled a bit at things like cake, so should add about 100 cals there. I know i shouldn't as im going away soon, but couldn't resist
I'm still a little worried about gaining weight as i know nutriton outthere isn't going to be the same and im going to be drinking, of course wanting to enjoy myself.
tbls crunchy peanut - 95 cals, 3.5g protein, 7.6g fat
200g yougurt, 50g wheat germ
266 cals, 23g protein, 37g carbs, 6g fat
slice of seeded bread
120 cals, 4.6g protein, 18g carbs, 2.7g fat
Haven't done cardio today and wouldn't be able to do weights either, was going to do workout tomorow, how im working, hopefully il be better tomorow and able to workout, even if i wanted i couldn't fingers and grip is so weak right now, fingers are sore and i have trouble pulling stuff so holding weights wouldn't work well, hopefully after a night's sleep it'll be better.
tdee aroun
2545 cals, 179g protein, 332.1g carb, 46.1g fat
Re: Fat Around Button Area?
Day 400
Didn't go to work today as wrists are so sore and hurting from yesterday even typing is a problem. They need to be better tomorrow as i have to finish the work i started.
Breakfast - 3 wheatabix with protein scoop and 200ml semi skimmed milk
414 cals, 35.3g protein, 55.8g carbs, 8.5g fat
slice of wholemeal bread
92 cals, 4.5g protein, 16g carbs 1g fat
rhubarb yogurt - 122 cals, 16g carb/sugar, 4.5g protein, 4g fat
3 wheatabix with 200ml semi skimmed milk
292 cals, 12.8g protein, 52.8g carbs, 6.6g fat
Can of chick peas
190 calories, 12.5g protein, 33g carb
300g greek yougurt, 50g wheat germ
420 cals, 32g protein, 49g carbs, 11g fat
100g cous cous 100g chicken
478 cals, 38g protein, 72g carbs, 4g fat
did 20mins stationary bike cardio, to help burn some fat where i hadn't done much, it's not so much tiring but really hard on quads/tops of legs, feels like ive got constant dead legs.
tdee around
2508 cal, 169.6g pro, 327g carbs, 43g fat
Didn't go to work today as wrists are so sore and hurting from yesterday even typing is a problem. They need to be better tomorrow as i have to finish the work i started.
Breakfast - 3 wheatabix with protein scoop and 200ml semi skimmed milk
414 cals, 35.3g protein, 55.8g carbs, 8.5g fat
slice of wholemeal bread
92 cals, 4.5g protein, 16g carbs 1g fat
rhubarb yogurt - 122 cals, 16g carb/sugar, 4.5g protein, 4g fat
3 wheatabix with 200ml semi skimmed milk
292 cals, 12.8g protein, 52.8g carbs, 6.6g fat
Can of chick peas
190 calories, 12.5g protein, 33g carb
300g greek yougurt, 50g wheat germ
420 cals, 32g protein, 49g carbs, 11g fat
100g cous cous 100g chicken
478 cals, 38g protein, 72g carbs, 4g fat
did 20mins stationary bike cardio, to help burn some fat where i hadn't done much, it's not so much tiring but really hard on quads/tops of legs, feels like ive got constant dead legs.
tdee around
2508 cal, 169.6g pro, 327g carbs, 43g fat
Re: Fat Around Button Area?
Day 401
Breakfast - 3 wheatabix with 200ml semi skimmed milk and 200g greek yogurt
452 cals, 23.8g protein, 68.8g carbs, 11.8g fat
tuna sandwich - 2 slics wholemeal bread, 1/2 can tuna, used marmite for spread too.
249 cals, 24g protein, 34g carbs, 3g fat.
chicken sandwich - 2 slices wholemeal bread, 50g chicken and marmite.
244 cals, 22g protein, 34g carbs, 3g fat
chicken sandwich - 2 slices wholemeal bread, 50g chicken and marmite.
244 cals, 22g protein, 34g carbs, 3g fat
Sundried tomato + garlic cous cous
392 cals, 14.4g protein, 72.6g carbs, 3.6g fat
Haven't worked out properly for a few days, but again working today, so back is sore and hands aren't the strongest at the moment, so it's probably best just to rest for a couple of days and then get in a few days before holiday
Also after work i had a few sips of coca cola as i felt i needed sugar, maybe 50 cals, 20g carbs
25g peanuts - 150 cals, 6.5g protein, 15g fat
100g chicken, 100g cous cous
478 cals, 38g protein, 72g carbs, 4g fat
Breakfast - 3 wheatabix with 200ml semi skimmed milk and 200g greek yogurt
452 cals, 23.8g protein, 68.8g carbs, 11.8g fat
tuna sandwich - 2 slics wholemeal bread, 1/2 can tuna, used marmite for spread too.
249 cals, 24g protein, 34g carbs, 3g fat.
chicken sandwich - 2 slices wholemeal bread, 50g chicken and marmite.
244 cals, 22g protein, 34g carbs, 3g fat
chicken sandwich - 2 slices wholemeal bread, 50g chicken and marmite.
244 cals, 22g protein, 34g carbs, 3g fat
Sundried tomato + garlic cous cous
392 cals, 14.4g protein, 72.6g carbs, 3.6g fat
Haven't worked out properly for a few days, but again working today, so back is sore and hands aren't the strongest at the moment, so it's probably best just to rest for a couple of days and then get in a few days before holiday
Also after work i had a few sips of coca cola as i felt i needed sugar, maybe 50 cals, 20g carbs
25g peanuts - 150 cals, 6.5g protein, 15g fat
100g chicken, 100g cous cous
478 cals, 38g protein, 72g carbs, 4g fat
Re: Fat Around Button Area?
Day 402
Fingers feel a bit stiff and bruised from working so again just going to rest a few days before i get back into weights.
Breakfast - 3 wheatabix with 200ml semi skimmed milk, 4 egg whites
352 cals, 28.8g protein, 52.8g carbs, 6.4g fat
2 slices of wholemeal bread, marmite and 50g chicken, with a activa fig yogurt
385 cals, 27g protein, 52g carbs, 8g fat
I feel like working out where i probably haven't done it for a while, but want to just rest wrists and fingers, so i might give a go trying to do some compounds, perhaps low weight high reps, don't feel like doing just upper body, might try say 20kg barbell squats or so and some pull ups push ups, i'll just do what i can.
Ok did what i could probably lasted around 30-40mins, here's what i can remember.
Squat 20kg - 20
Did some more squats i think around 15 reps, 12 reps
Then went in to do 4 sets of push ups to failure, something like 20,12,12,12
But i was alternating it with pull ups, say pull up, push up etc, not sure about rest i just did 1 after the other but last set of pull ups i prob rested longer as was adjusting the bar.
Pull ups - 8,8,8,8
Tried doing military press with the 20kg did about 5 reps (not long after push ups), then something like 7, then switched into squats and did about 7 reps, i could feel i tired out quads/thighs.
Then did floor press, i think 3sets about 6-8 reps, whilst resting inbetween sets i did a few ab crunches.
Then finished with a few sets per leg of hamstring stretches.
So yeah i found this kinda difficult although it's not that intense, i can feel ive done something and arent' as energetic which is good, always nice to change things around once in a while. Just made it up as i went along
The good thing about the squats was that where iwas using 20kg weight so not loads i felt form was alright, (touch wood), as lower back isn't hurting too bad, just hope i haven't spoke too soon, i didn't go to failure on these as that's dangerous, had 80g serving of kellogs all bran cereal after for some sugars and added 1/2 scoop protein powder.
80g kelloggs all bran, 200ml semi skimmed milk, 1/2 scoop protein powder:
385 cal, 29g protein, 52.2g carbs, 14g sugar, 8.3g fat
Small amount of canned spaghetti and some roast chicken pieces roughly:
300 cals, 28g protein, 20g carbs, 4g fat
100g light cheese and a can of kidney beans, too much cheese i think, made it sickly so going to count about half the nutrition as i ate probably just over.
200 cals, 15g protein, 25g carbs, 3g fat
300g yougurt, 50g wheat germ
294 cals, 27g protein, 49g carbs, 6g fat
3 slices wholemeal bread,
276 cals, 13.5g protein, 48g carbs, 3g fat
tdee somewhere around
2392 cals, 168.3g protein, 299g carbs, 38.7g fat
Fingers feel a bit stiff and bruised from working so again just going to rest a few days before i get back into weights.
Breakfast - 3 wheatabix with 200ml semi skimmed milk, 4 egg whites
352 cals, 28.8g protein, 52.8g carbs, 6.4g fat
2 slices of wholemeal bread, marmite and 50g chicken, with a activa fig yogurt
385 cals, 27g protein, 52g carbs, 8g fat
I feel like working out where i probably haven't done it for a while, but want to just rest wrists and fingers, so i might give a go trying to do some compounds, perhaps low weight high reps, don't feel like doing just upper body, might try say 20kg barbell squats or so and some pull ups push ups, i'll just do what i can.
Ok did what i could probably lasted around 30-40mins, here's what i can remember.
Squat 20kg - 20
Did some more squats i think around 15 reps, 12 reps
Then went in to do 4 sets of push ups to failure, something like 20,12,12,12
But i was alternating it with pull ups, say pull up, push up etc, not sure about rest i just did 1 after the other but last set of pull ups i prob rested longer as was adjusting the bar.
Pull ups - 8,8,8,8
Tried doing military press with the 20kg did about 5 reps (not long after push ups), then something like 7, then switched into squats and did about 7 reps, i could feel i tired out quads/thighs.
Then did floor press, i think 3sets about 6-8 reps, whilst resting inbetween sets i did a few ab crunches.
Then finished with a few sets per leg of hamstring stretches.
So yeah i found this kinda difficult although it's not that intense, i can feel ive done something and arent' as energetic which is good, always nice to change things around once in a while. Just made it up as i went along
The good thing about the squats was that where iwas using 20kg weight so not loads i felt form was alright, (touch wood), as lower back isn't hurting too bad, just hope i haven't spoke too soon, i didn't go to failure on these as that's dangerous, had 80g serving of kellogs all bran cereal after for some sugars and added 1/2 scoop protein powder.
80g kelloggs all bran, 200ml semi skimmed milk, 1/2 scoop protein powder:
385 cal, 29g protein, 52.2g carbs, 14g sugar, 8.3g fat
Small amount of canned spaghetti and some roast chicken pieces roughly:
300 cals, 28g protein, 20g carbs, 4g fat
100g light cheese and a can of kidney beans, too much cheese i think, made it sickly so going to count about half the nutrition as i ate probably just over.
200 cals, 15g protein, 25g carbs, 3g fat
300g yougurt, 50g wheat germ
294 cals, 27g protein, 49g carbs, 6g fat
3 slices wholemeal bread,
276 cals, 13.5g protein, 48g carbs, 3g fat
tdee somewhere around
2392 cals, 168.3g protein, 299g carbs, 38.7g fat
Last edited by MartinBoy on Sat Aug 28, 2010 5:38 pm, edited 4 times in total.
-
fit-fanatic-2025
- VETERAN
- Posts: 1072
- Joined: Mon Dec 14, 2009 9:01 pm
Re: Fat Around Button Area?
I've been reading your journal Martin! When are you taking off to Greece?? Sounds like a very fun time. Good idea to take it a little easy if your not 100%. 
Re: Fat Around Button Area?
About 3 or 4 days musculargirl!
Day 403
lats and quads are a little sore today which is good. Didn't expect much from a high repish workout, the lats were a couple of reps short of what i normally do but there was an extra set, and some squats were high rep, so good stuff, not sure if there going to rebuild bigger, but perhaps more endurance?
300g yogurt, 50g wheat germ, 2 wheatabix and 200ml semi skimmed milk
528 cals, 37.8g protein, 73.8g carbs, 10.4g fat
TDEE AROUND
2470 cals,150g protein, 300g carb, 46g fat
Day 403
lats and quads are a little sore today which is good. Didn't expect much from a high repish workout, the lats were a couple of reps short of what i normally do but there was an extra set, and some squats were high rep, so good stuff, not sure if there going to rebuild bigger, but perhaps more endurance?
300g yogurt, 50g wheat germ, 2 wheatabix and 200ml semi skimmed milk
528 cals, 37.8g protein, 73.8g carbs, 10.4g fat
TDEE AROUND
2470 cals,150g protein, 300g carb, 46g fat
Re: Fat Around Button Area?
Day 404
May do cardio in a little while, perhaps 15-20mins jump rope, hope shoulders can manage it though and i don't get too stressed out.
Worked out nutrition values so far today
chilli cous cous with vegetables, chilli powder and coriander, with 100g diced chicken
496 cals, 34.2g protein, 76g carbs, 4.5g fat
Feel and look to myself bloated/fat alot, hope i don't have much of this problem when i go away in a couple of days..
Hoping tomorow and wednesday to get the chance to do a lower body workout and upper body before i go away, or should i do cardio also.
did 22mins jump rope, annoying because i don't feel im burning any calories doing so, just making shoulders hurt, and sometimes chest, i hope what im feeling is just bloated and that ive not put on weight, because if i had, i may aswell of been eating junk.
I'm only ripped when i tense/flex abs, but as long as im not fat im not too bothered, some day i'll get there.
Protein shake, 200ml semi skimmed milk, tbls crunchy peanut butter
317 cals, 32.8g protein, 14g carbs, 12.9g fat
slice of seeded bread - 120 cals, 4.6g protein, 18g carbs, 2.7g fat
tdee around
2615 cals, 155g protein, 280g carbs, 44g fat
May do cardio in a little while, perhaps 15-20mins jump rope, hope shoulders can manage it though and i don't get too stressed out.
Worked out nutrition values so far today
chilli cous cous with vegetables, chilli powder and coriander, with 100g diced chicken
496 cals, 34.2g protein, 76g carbs, 4.5g fat
Feel and look to myself bloated/fat alot, hope i don't have much of this problem when i go away in a couple of days..
Hoping tomorow and wednesday to get the chance to do a lower body workout and upper body before i go away, or should i do cardio also.
did 22mins jump rope, annoying because i don't feel im burning any calories doing so, just making shoulders hurt, and sometimes chest, i hope what im feeling is just bloated and that ive not put on weight, because if i had, i may aswell of been eating junk.
I'm only ripped when i tense/flex abs, but as long as im not fat im not too bothered, some day i'll get there.
Protein shake, 200ml semi skimmed milk, tbls crunchy peanut butter
317 cals, 32.8g protein, 14g carbs, 12.9g fat
slice of seeded bread - 120 cals, 4.6g protein, 18g carbs, 2.7g fat
tdee around
2615 cals, 155g protein, 280g carbs, 44g fat
Re: Fat Around Button Area?
Day 405#
Been shopping all day no time to do weights, hopefully i'll do lower body and try to add some squats and stuff tomorrow.
Breakfast - 3 wheatabix with 50g wheat germ and 200ml semi skimmed milk
472 cals, 27.8g protein, 77.8g carbs, 11.6g fat
chilli cous cous, slice of bread with peanut butter
603 cals, 18.3g protein, 94g carbs, 13.7g fat
can of kidney beans and slice of bread - seeded
427 cals, 22g protein, 61g carbs, 3g fat
slice of bread - seeded
protein shake with 200ml semi skimmed milk
347 cals, 33.9g protein, 30g carbs, 8g fat
slice of bread with peanut butter
215 cals, 8.1g protein, 18g carbs, 10.3g fat
protein shake with 200ml semi skimmed milk
wheatabix with 200ml semi skimmed milk
514 cals, 42g protein, 62g carbs, 11g fat
tdee around
2578 cals, 152.1g protein, 342.6g carbs, 57.6g fat
so yeah, just going to make sure ive packed tomorow and hopefully get in upper body b workout, aswell as adding some legs like squats and sldl's, lunges. With squats il probably do 30kg this time, i did 20kg last time and more reps, this way i can focus more on form and hopefully do them correctly. Only thing is it'll be last workout for 3 weeks and then when i come back i only have a few days til i have a operation where i can't do no heavy lifting for 2 weeks! So maybe i can get in a couple days not long after vacation, all happening at once.
Been shopping all day no time to do weights, hopefully i'll do lower body and try to add some squats and stuff tomorrow.
Breakfast - 3 wheatabix with 50g wheat germ and 200ml semi skimmed milk
472 cals, 27.8g protein, 77.8g carbs, 11.6g fat
chilli cous cous, slice of bread with peanut butter
603 cals, 18.3g protein, 94g carbs, 13.7g fat
can of kidney beans and slice of bread - seeded
427 cals, 22g protein, 61g carbs, 3g fat
slice of bread - seeded
protein shake with 200ml semi skimmed milk
347 cals, 33.9g protein, 30g carbs, 8g fat
slice of bread with peanut butter
215 cals, 8.1g protein, 18g carbs, 10.3g fat
protein shake with 200ml semi skimmed milk
wheatabix with 200ml semi skimmed milk
514 cals, 42g protein, 62g carbs, 11g fat
tdee around
2578 cals, 152.1g protein, 342.6g carbs, 57.6g fat
so yeah, just going to make sure ive packed tomorow and hopefully get in upper body b workout, aswell as adding some legs like squats and sldl's, lunges. With squats il probably do 30kg this time, i did 20kg last time and more reps, this way i can focus more on form and hopefully do them correctly. Only thing is it'll be last workout for 3 weeks and then when i come back i only have a few days til i have a operation where i can't do no heavy lifting for 2 weeks! So maybe i can get in a couple days not long after vacation, all happening at once.
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Re: Fat Around Button Area?
Hi Martin!
So sorry for the lack of correspondence lately. In the past few weeks I've been moving, starting a new job, and getting settled in new town so things have been quite busy for me.
How are things going for you? I don't have time to go back and re-read 3 weeks of posts... Any news on the drivers license test?
So you're going on vacation to Greece?!?!?! Very exciting! Have a wonderful trip!!
Later...
Cassie
So sorry for the lack of correspondence lately. In the past few weeks I've been moving, starting a new job, and getting settled in new town so things have been quite busy for me.
How are things going for you? I don't have time to go back and re-read 3 weeks of posts... Any news on the drivers license test?
So you're going on vacation to Greece?!?!?! Very exciting! Have a wonderful trip!!
Later...
Cassie
Re: Fat Around Button Area?
Hey Cassie it's good to hear from you, i understand you're situation and that's not a problem, things have been alright, been a bit busy with shopping etc so not been working out as much, did a pretty long session today though, things are good for me lately, i took driving test and passed! Recieved the license in the post the other day, also had a few days work so hopefully that will pick up too! Yes i'm going on vacation to Greece! Main problem is 3 weeks away from routine/nutrition, so i hope i don't do too bad, i could take a jump rope, but as others have said it is a vacation and maybe it's what i need, there's a swimming pool so after a night out or so if i get the chance i could go for a swim. Just been keeping nutrition as good as i can up until the trip, only thing is when i get back i only have a few days then im having a op where i won't be able to do any heavy lifting for another 2 weeks! So hopefully i can get in a couple of days after the vacation, main concern is losing muscle, and of course gaining fat, which i hope neither happen however it may be inevitable, i just hope progress/hard work isn't over for the sake of 3 weeks. Tomorrow is the big day, haven't had a break in so long, maybe this is it!
Day 406
Breakfast - 3 wheatabix with 50g wheat germ, 200ml semi skimmed milk
472 cals, 27g protein, 77g carbs, 11.6g fat
Pre workout meal - Moroccan cous cous, 50g wheat germ with 100ml semi skimmed milk
586 cals, 32g protein, 95g carbs, 10.7g fat
Ok workout, i did upper body workout and then added some lower body and did 10mins cardio after.
Please note i hadn't worked out as recent.
Workout
4x BB Row 60kg - tried doing them incline - on a bench, did 2 sets of 8 but felt i was putting too much pressure on shoulders so reverted back to doing them standing, 8, 8.
3x Incline DB press 22kgx2 - 8,8,8
3x Chin ups - 11,11,7
3x Lateral Raise 6kgx2 - 12,12,12
3x French Press 15kg - 8,7, wanted to keep good form and make sure im really working tricep, so dropped to 10kg and concentrated on form - 8.
3x Hammer curl (12kgx2) - 8,8,6
3X SLDL 54KG - 8,8,8
3X bb 40kg step ups - 12,12,12
bb lunges 40kg - 12,6
4x BB squat 30kg - 10,10,10,10
3x Leg extension 22kg - 8,8,11
10mins jump rope
87mins workout.
Wanted to try and get in a good workout before i left. However again frustrating and making me think what im doing wrong, i'll explain, started with the chin ups, hard enough to get 2nd set of 11, and then i was so fatigued it was hard after 5 reps to reach 7. Don't see why, the last time i did chins i managed 11,11,10, so aiming to increase reps/weight to gain mass and strength, don't wanna be going backwards. Last few reps of lat raise were difficult but pulled them off with as good form as possible. French press i think the triceps are being worked most when pushing up, so rather than using heavy weight i wanted good form, because if im using heavy weight and flaring out im wasting time, then again i feel i should be able to do heavier than 10kg already. And hammer curls i don't understand, just like chin ups, fatigued bit time on the last set, i know it's good to fatigue muscles, but i can't see me making gains with the reps dropping this much.
With the SLDL, i feel it's working back more than hamstrings, really i need to find a good hamstrings exercise, maybe some how managing to pratice Glute ham raises, as i don't really know any hamstring exercises and i don't want them to be imbalanced. Step ups i found pretty easy, did 6 reps each leg, rather than alternating, to give them less recuperation time. I enjoyed doing the squats again only 30kg, but i could go a lot deeper and really feel quads and thighs being worked, with the form i know alot of people express how important it is, but if i can go deep and squat and knees aren't wobbling all over the place i think i should be fine, because it seems a natural movement, if you kept your back tight and tried to squat deep, it wouldn't happen i don't feel, naturally letting you use good form? And again leg extensions did a small range of motion (top bit) so i don't stress out the knees too much.
And 10mins cardio on the end. Felt i could of done more, but maybe i did enough.
So yeah, sorry to talk alot, just wanted to get in a fair amount of info incase i don't get a chance to speak to you again. I'll make the best nutritional choices i can but of course want to enjoy myself.
After, 80g all bran, protein scoop and 200ml semi skimmed milk
446 cals, 40.5g protein 52.4g carbs, 14g sugar from bran, 8.3g fat
Slice of ham - 40 cals, 1.3g fat, 7g protein.
Day 406
Breakfast - 3 wheatabix with 50g wheat germ, 200ml semi skimmed milk
472 cals, 27g protein, 77g carbs, 11.6g fat
Pre workout meal - Moroccan cous cous, 50g wheat germ with 100ml semi skimmed milk
586 cals, 32g protein, 95g carbs, 10.7g fat
Ok workout, i did upper body workout and then added some lower body and did 10mins cardio after.
Please note i hadn't worked out as recent.
Workout
4x BB Row 60kg - tried doing them incline - on a bench, did 2 sets of 8 but felt i was putting too much pressure on shoulders so reverted back to doing them standing, 8, 8.
3x Incline DB press 22kgx2 - 8,8,8
3x Chin ups - 11,11,7
3x Lateral Raise 6kgx2 - 12,12,12
3x French Press 15kg - 8,7, wanted to keep good form and make sure im really working tricep, so dropped to 10kg and concentrated on form - 8.
3x Hammer curl (12kgx2) - 8,8,6
3X SLDL 54KG - 8,8,8
3X bb 40kg step ups - 12,12,12
bb lunges 40kg - 12,6
4x BB squat 30kg - 10,10,10,10
3x Leg extension 22kg - 8,8,11
10mins jump rope
87mins workout.
Wanted to try and get in a good workout before i left. However again frustrating and making me think what im doing wrong, i'll explain, started with the chin ups, hard enough to get 2nd set of 11, and then i was so fatigued it was hard after 5 reps to reach 7. Don't see why, the last time i did chins i managed 11,11,10, so aiming to increase reps/weight to gain mass and strength, don't wanna be going backwards. Last few reps of lat raise were difficult but pulled them off with as good form as possible. French press i think the triceps are being worked most when pushing up, so rather than using heavy weight i wanted good form, because if im using heavy weight and flaring out im wasting time, then again i feel i should be able to do heavier than 10kg already. And hammer curls i don't understand, just like chin ups, fatigued bit time on the last set, i know it's good to fatigue muscles, but i can't see me making gains with the reps dropping this much.
With the SLDL, i feel it's working back more than hamstrings, really i need to find a good hamstrings exercise, maybe some how managing to pratice Glute ham raises, as i don't really know any hamstring exercises and i don't want them to be imbalanced. Step ups i found pretty easy, did 6 reps each leg, rather than alternating, to give them less recuperation time. I enjoyed doing the squats again only 30kg, but i could go a lot deeper and really feel quads and thighs being worked, with the form i know alot of people express how important it is, but if i can go deep and squat and knees aren't wobbling all over the place i think i should be fine, because it seems a natural movement, if you kept your back tight and tried to squat deep, it wouldn't happen i don't feel, naturally letting you use good form? And again leg extensions did a small range of motion (top bit) so i don't stress out the knees too much.
And 10mins cardio on the end. Felt i could of done more, but maybe i did enough.
So yeah, sorry to talk alot, just wanted to get in a fair amount of info incase i don't get a chance to speak to you again. I'll make the best nutritional choices i can but of course want to enjoy myself.
After, 80g all bran, protein scoop and 200ml semi skimmed milk
446 cals, 40.5g protein 52.4g carbs, 14g sugar from bran, 8.3g fat
Slice of ham - 40 cals, 1.3g fat, 7g protein.
Last edited by MartinBoy on Wed Sep 01, 2010 12:07 pm, edited 1 time in total.
Re: Fat Around Button Area?
Well, not long til i go, im sure i'll get to try greek yogurt and other stuff lol, thanks for the support guys, see ya in 3 weeks, hopefully not too fat but what the heck gonna enjoy myself!
Corn on the cob, jacket potato, ham slice, salad
320 cals, 12g protein, 55g carbs, 6g fat.
tbls crunchy peanut butter, 50g wheat germ with 100ml semi skimmed milk, slice of bread
442 cals, 27g protein, 30g carbs, 15g fat
Corn on the cob, jacket potato, ham slice, salad
320 cals, 12g protein, 55g carbs, 6g fat.
tbls crunchy peanut butter, 50g wheat germ with 100ml semi skimmed milk, slice of bread
442 cals, 27g protein, 30g carbs, 15g fat