marcus
Fri, February 20th, 2004, 04:40 AM
Its about time I posted my Journal, I’ll update it everyday and hopefully it will keep me motivated.
First some background information. Up until when I was about 14 I was always overweight and not very good at sports. I decided to make a change and I got into the gym and hit the weights. I improved my diet but it was nowhere near as good as it is now. Over the next 4years I worked out consistently at the gym and played state level rugby union. In this time I lost a lot of fat and made great strength and muscle gains but I was still a little chubby. I was pretty much the strongest kid in the gym and the fasted on the rugby field however I could not get rid of that last bit of fat. I finished school in 2000 and deferred from Uni and started working. After school I stopped playing rugby and I almost stopped training apart from going to the gym a couple of times a fortnight. I maintained this until about October 2003 when I saw John’s site. For about six months I’d been trying to make a change (going to the gym more etc) but when I saw John’s site I decided to take action. From the start of Oct to halfway through Nov I lost about 5kgs and was going well. At this point my bodyfat% was down to about 11-12% and I was really happy. Even though I still wanted to lose more I think it was this small bit of satisfaction that made me fall off the tracks. From this point until about mid Feb 2003 I slacked off a bit and didn’t go to gym as much and stopped logging my diet. I managed to only to put on about 1kg so not too much damage was done. So here I am in the present, I’ve been going for about a week now and I think I’m to where I was when I stopped.
Goals (fitness related)
1. To get bodyfat% in single figures
2. To put on about 5-8kgs of lean muscle mass (its hard to say until I’ve seen it)
3. To run the Tan (a track near me 3.8kms) in under 14mins. I can do it in 17min now.
4. To maintain my fitness for life.
Thats all I can think of for now but I’m sure there will be more.
I will post my stats tomorrow when I get a chance to do them. For now I am going to post my workout schedule and what my diet looks like. Any criticism is welcome.
Training Schedule
Monday - AM: HIIT PM: Legs, Shoulders
Tuesday – AM: Rest PM: Rest
Wednesday - AM: Continuous 40mins PM: Back Bis, Forearms
Thursday - AM: HIIT PM: Rest
Friday - AM: Rest PM: Chest, Tris, Abs
Saturday - AM: HIIT PM: Continuous 40min
Sunday - AM: 50min Bike Into Work PM: 50min Bike Home
With my weights, I'm following many of the Max OT principles but for some exercises I'm not pushing quite as hard because weight gain isnt one of my goals right now and I dont need my muscles fatigued for when I do my cardio.
I’m still experimenting with this workout schedule. I’ve kept it rather easy during the week because I have work and Uni and I’m pretty busy. On the weekends I have a lot of training but the rest of the time I’m at work doing nothing so I think I can handle it. If this proves to be too much cardio I will promptly cut it down.
Diet
This is a typical day
8am Workout
9am 5g L-Glutamine, Multi Vitamin and Mineral
9am All Bran Cereal with 200ml of Skim Milk
9am 1 Apple
12am Sardines on Wholmeal Bread
12am Garden Salad
2pm Snack (Homemade Muffin or some Yogurt.)
4pm Workout
5pm Protein Shake, 5g L-Glutamine
7pm Grilled Chicken
7pm min 2 cups of assorted steamed Vegetables.
9pm Snack, might have a vege burger or some eggs or ryvita biscuits with peanut butter or vegemeite.
12pm Bedtime + Fiber supplement
This usually comes to about 2200-2300 calories. And a 50 (c) : 30 (p) : 20 (f) Macronutrient Ratio Split.
I’m constantly trying to come up with new simple meals to put together. I think the above diet covers everything I need. If anyone has any criticisms they are welcome.
This is all I will write today. I will post my measurements tomorrow. My pics are in the photo gallery section and I will post more in about 8 days.
Marcus :tucool:
First some background information. Up until when I was about 14 I was always overweight and not very good at sports. I decided to make a change and I got into the gym and hit the weights. I improved my diet but it was nowhere near as good as it is now. Over the next 4years I worked out consistently at the gym and played state level rugby union. In this time I lost a lot of fat and made great strength and muscle gains but I was still a little chubby. I was pretty much the strongest kid in the gym and the fasted on the rugby field however I could not get rid of that last bit of fat. I finished school in 2000 and deferred from Uni and started working. After school I stopped playing rugby and I almost stopped training apart from going to the gym a couple of times a fortnight. I maintained this until about October 2003 when I saw John’s site. For about six months I’d been trying to make a change (going to the gym more etc) but when I saw John’s site I decided to take action. From the start of Oct to halfway through Nov I lost about 5kgs and was going well. At this point my bodyfat% was down to about 11-12% and I was really happy. Even though I still wanted to lose more I think it was this small bit of satisfaction that made me fall off the tracks. From this point until about mid Feb 2003 I slacked off a bit and didn’t go to gym as much and stopped logging my diet. I managed to only to put on about 1kg so not too much damage was done. So here I am in the present, I’ve been going for about a week now and I think I’m to where I was when I stopped.
Goals (fitness related)
1. To get bodyfat% in single figures
2. To put on about 5-8kgs of lean muscle mass (its hard to say until I’ve seen it)
3. To run the Tan (a track near me 3.8kms) in under 14mins. I can do it in 17min now.
4. To maintain my fitness for life.
Thats all I can think of for now but I’m sure there will be more.
I will post my stats tomorrow when I get a chance to do them. For now I am going to post my workout schedule and what my diet looks like. Any criticism is welcome.
Training Schedule
Monday - AM: HIIT PM: Legs, Shoulders
Tuesday – AM: Rest PM: Rest
Wednesday - AM: Continuous 40mins PM: Back Bis, Forearms
Thursday - AM: HIIT PM: Rest
Friday - AM: Rest PM: Chest, Tris, Abs
Saturday - AM: HIIT PM: Continuous 40min
Sunday - AM: 50min Bike Into Work PM: 50min Bike Home
With my weights, I'm following many of the Max OT principles but for some exercises I'm not pushing quite as hard because weight gain isnt one of my goals right now and I dont need my muscles fatigued for when I do my cardio.
I’m still experimenting with this workout schedule. I’ve kept it rather easy during the week because I have work and Uni and I’m pretty busy. On the weekends I have a lot of training but the rest of the time I’m at work doing nothing so I think I can handle it. If this proves to be too much cardio I will promptly cut it down.
Diet
This is a typical day
8am Workout
9am 5g L-Glutamine, Multi Vitamin and Mineral
9am All Bran Cereal with 200ml of Skim Milk
9am 1 Apple
12am Sardines on Wholmeal Bread
12am Garden Salad
2pm Snack (Homemade Muffin or some Yogurt.)
4pm Workout
5pm Protein Shake, 5g L-Glutamine
7pm Grilled Chicken
7pm min 2 cups of assorted steamed Vegetables.
9pm Snack, might have a vege burger or some eggs or ryvita biscuits with peanut butter or vegemeite.
12pm Bedtime + Fiber supplement
This usually comes to about 2200-2300 calories. And a 50 (c) : 30 (p) : 20 (f) Macronutrient Ratio Split.
I’m constantly trying to come up with new simple meals to put together. I think the above diet covers everything I need. If anyone has any criticisms they are welcome.
This is all I will write today. I will post my measurements tomorrow. My pics are in the photo gallery section and I will post more in about 8 days.
Marcus :tucool: