This is going to be my new journal, as I am starting again (properly)

Below are my current stats...

8th Jan:
Age - 16 years
Weight - 188lbs
Height: 70.5 inches
Waist - 34 inches (naval)
Body Fat - 14.5%

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Monday 8th January Nutrition

M1: 2 Eggs, 4 Egg Whites, 50g Oats, 70g Mushroom, 100g Broccoli, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Extra Virgin Olive Oil

M3: 140g Tuna, 100g Broccoli, 96g Peas

M4: 130g Cottage Cheese, 50g Oats w/ 200ml milk

M5: 60g Yucky Protein Powder w/ 300ml Milk, 2 Bananas *

M6: Cheat Meal!!!

M7: 130g Cottage Cheese, 50g Salted Peanuts

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* I ordered some Whey Protein Isolate and Dextrose from http://myprotein.co.uk on the 2nd Jan. I have not received yet, due to their Christmas back log of orders. I phoned them today and the guy on the other end said that I should get my order in the next few days. So, for PWO, I took some of the yucky Whey that I bought (and have now donated to a mate f/o/c) with some milk and 2 bananas for PWO. My next gym session is on Friday, so HOPEFULLY my order will have come in by then :)

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Monday 8th January Workout**
Leg Curl - 3 x Level 8 x 12/12/8
Leg Extension - 3 x Level 11 x 12/12/8
Calf Press - 2 x Level 10 x 15/15
Seated Rows - 3 x Level 6 x 12/12/12
Shoulder Press - 3 x Level 7 x 12/12/7
Chinups - 3 x Body Weight x 4/3/2
Chest Press - 3 x Level 6 x 12/10/8
Tricep Pushdown - 2 x Level 4 x 9/7
Supine Curl - 2 x Level 4 x 12/12

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** I have decided to go back to the HIT style training, but add in more sets, and reduce the weight slightly. When I find a better gym, I will probably opt for a split (I posted one in the forums ages ago, I will find it and use that)

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Tomorrow at 6pm I am going to look at Fitness First's gym. It looks quite good, but they have so much useless stuff in there, e.g. Sauna, TV, Boxing Ring. All I want is to go in, workout on the freeweights and machines, and then go home and recover :D

The guy who runs my school gym suggested I try one that he looked into a while back. It is a gym that opened in the summer about 20 mins walk from my house. He says it is a "meat head" gym, so I guess I'll probably find some powerlifters in there :lol:

I also had a look in where my friend Daniel (King.UK) goes to, but they charged £30 a month, and I don't have that kind of money at the moment.

[/Life Story]

Tuesday 9th January Nutrition

M1: 2 Eggs, 4 Egg Whites, 75g Oats, 70g Mushroom, 74g Broccoli, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Extra Virgin Olive Oil

M3: 140g Tuna, 100g Broccoli, 80g Peas

M4: 70g Chocolate WPI

M5: 130g Chicken Breast, 130g Pasta, 70g Broccoli, 1/4 Can Chopped Tomatoes, 1/4 Onion, 50g Mushroom

M6: 200g Cottage Cheese, 50g Salted Peanuts, 1/2 Grapefruit

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Today I am at home as my teacher for my lesson at 3pm is out today :D Need to do some more revising for my Maths exam tomorrow. I am really not looking forward to it, as I find Maths quite hard. But, I will do my best :nod:

I got in at 12:30, and at 1 the Royal Mail van turns up outside. Oh yes, I knew what that meant...

My order from My Protein has come, as promised by the guy on the phone that I spoke to yesterday. Can't wait to start using my new Whey and Dextrose!!!

C/O/S I have the biggest DOMS I have EVER had today. Everything hurts! Chest, Back, Arms, Legs, Abs, my whole body is aching!

Update on my order
I tried 70g Whey w/ water, and it tasted of nothing. I knew I should have asked 4 a sweetener :lol: When I use it with the Dextrose, it should just taste like im drinking sugar :D That Whey on its own w/ water almost made me gag, but I'm a man, I can take it ;)

Wednesday 10th January Nutrition

M1: 2 Eggs, 4 Egg Whites, 75g Oats, 70g Mushroom, 74g Broccoli, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Extra Virgin Olive Oil

M3: 140g Tuna, 86g Broccoli, 80g Peas

M4: 100g Mince Beef, 130g Pasta, 1/4 Can Chopped Tomatoes, 1/4 Onion, 50g Mushroom

M5: 200g Cottage Cheese, 50g Salted Peanuts, 1/2 Grapefruit

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Work is going to put me out today. I have an exam in 1 hour, before then I will eat Meal 3. I then get home and scoff down Meal 4 before going to work from 4-8:30. I will get in about 9, and then have some peanuts and cottage cheese. My calories will be way low today, so I think I will bulk up my pasta in Meal 4 to take account of this.

Wednesday 10th January Nutrition

Work is going to put me out today. I have an exam in 1 hour, before then I will eat Meal 3. I then get home and scoff down Meal 4 before going to work from 4-8:30. I will get in about 9, and then have some peanuts and cottage cheese. My calories will be way low today, so I think I will bulk up my pasta in Meal 4 to take account of this.

Don't forget a cheat meal...u owe urself 1 a week. Try and make it something good so u have something to work for next week. GOOD LUCK.

I had a cheat meal on Monday because that is the day that my mother cooks crappy food LoL

And I will maybe have one when I am out with my girlfriend on Saturday, so that is 2 a week. I can live with that :)

Thursday 11th January Nutrition

M1: 2 Eggs, 4 Egg Whites, 50g Oats, 76g Mushroom, 50g Broccoli, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Extra Virgin Olive Oil

M3: 140g Tuna, 80g Peas, 83g Broccoli

M4: 50g Oats w/ 100ml Milk, 130g Cottage Cheese

M5: 40g Whey Isolate, 60g Dextrose = YUM!!!

M6: 60g Pancetta, 130g Pasta, 50g Broccoli

M7: 200g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

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Fuck this! I'm not counting calories anymore. :lol: Fitday is shit, and I cannot get on with the spreadsheet on this forum. I know roughly how much I am eating, so if I need to change I will.


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I have decided to try a split, because I am bored with HIT.

Here it is for the first 4 weeks, (I am beginning today)

Mon - Legs (8-12 reps)
Leg Extension 3 x Weight x Set1 / Set2 / Set3
Leg Curl 3 x Weight x Set1 / Set2 / Set3
Calf Press 3 x Weight x Set1 / Set2 / Set3


Thu - Back, Shoulders, Biceps (8-12 reps)
Seated Row
Chinups
Lat Pulldown
Military Press


Fri - Chest, Triceps (8-12 reps)
Chest Press
Dips
Pushups

1.) 3 sets of each exercise.
2.) 1 min rest between sets, 2 min rest between exercises.

I had a cheat meal on Monday because that is the day that my mother cooks crappy food LoL



:lol: :lol:

:D :lol:

Thursday 11th January Workout

So, I made up that quick split whilst bored, and tried it out in the gym.

Back, Biceps and Shoulders
Seated Row: 3 x 32kg x 12/10/8
Chinups: 3 x Body-weight x 3/2/2 *
Lat Pulldown: 3 x 43kg x 10/8/8
Military Press: 3 x 38.5kg x 12/6/3

* WHY can I not do chinups? :mad:

Apart from the chinups, everything went well. Next Thursday, I will change the order, I'll move each one down. I will do 5 weeks, and hopefully by the time I get back to doing my first order, everything will have improved :lol:

Friday 12th January Nutrition

M1: 2 Eggs, 4 Egg Whites, 50g Oats, 76g Mushroom, 98g Broccoli, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Extra Virgin Olive Oil

M3: 140g Tuna, 80g Peas, 160g Broccoli

M4: 130g Cottage Cheese, 50g Oats w/ 100ml Milk

M5: 40g Whey Isolate, 60g Dextrose

M6: 100g Lean Pork, 100g Noodles, 100g Assorted Vegetables

M7: 130g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

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Friday 12th January Workout

Chest and Triceps
Chest Press 3 x 39kg x 12/12/12
Dips 3 x Body-weight x 6/4/2
Pushups 3 x Body-weight x 9/4/2
Cable Pushdowns 3 x 23kg x 9/8/7

Well today went well. I managed to go a school week without skipping from my plan :D I'm happy. It has been easier that I thought it would be to stick to exercise and diet. I'm really happy.

The real challenge comes tomorrow while I'm out with my girlfriend.

I'll aim to do something like this:

Meal 1: Usual - 8:30 - 9:00

Meal 2: Usual - 11:00

Meal 3: Usual - 13:00

GO OUT

Meal 4: Dinner, when I get in

Meal 5: Usual Meal 6 / 7

Saturday 13th January Nutrition

M1: 2 eggs, 4 egg whites,

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, 150g Broccoli

M4: A FREE Tuna Sandwich at the cafe where my girlfriend works :D

M5: 1 Yorkie (is this a meal?)

M6: Chicken Fajitas, few chips, BBQ Ribs YUM! (I resisted Ice cream though!)

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Ok, so I woke up late. Wanted to get up about 8:30, but ended up waking up at 10. GRRRR!

I decided to do a low carb day, so I scrapped the oats from M1, and will only eat veggies today. Will probably end up having a second cheat meal for the week at my girlfriends tonight, but I don't mind 2 a week. Its all guuuuud :D

Saturday 13th January Nutrition

M1: 2 eggs, 4 egg whites,

M2: 140g Tuna, 1tbsp Olive Oil

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Ok, so I woke up late. Wanted to get up about 8:30, but ended up waking up at 10. GRRRR!

I decided to do a low carb day, so I scrapped the oats from M1, and will only eat veggies today. Will probably end up having a second cheat meal for the week at my girlfriends tonight, but I don't mind 2 a week. Its all guuuuud :D

Hey, so we are in the same time zone LOL ....you're low carbing today too?
I got up at 10am too and tried to do no carbs today, but now Im going to the gym, so decided to do a low carb (around 100 g) and NO carb tomorrow
Have you worked out on your no carb day? Im scared LOL

Hey Maya thanks for dropping in. Yay someone in the same timezone. Everyone else is asleep, because its about 5am for them :lol:

I am experimenting, as always :D

Workout Days - Hi (M, Th, F usually)

Job days Med (Wed, and Sa or Su)

Nothing special Low (Tu, Sa or Su)

I will try something like that. it is pointless to eat carbs when you don't need them don't you agree :p

Sunday 14th January Nutrition

M1: 2 eggs, 4 egg whites, 1x wholemeal toast

M2: 140g Tuna, 2x white bread

M3: 140g Tuna, 25g Peanuts

M4: Roast Beef, Potatoes, Kale, Green Beans, Yorkshire Pudding.

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Got up early to go kayaking with a mate. We had fun but it was VERY cold!

Then at 12 I went to work. It was quite easy really, just putting clothes out on shelves, helping customers get things down off high shelves, that sorta thing. Got in, starving, dinners almost ready, just has some tuna and nuts to try and get in some vital calories. Weigh in Monday, I expect to lose quite a few lbs, most of which water weight :lol:

Foley,

In my early 20's I worked out religiously. I had problems doing chin -ups as well. I could eek out about 3/4 max when I began.

I alternated between assisted chin-ups and non-assisted. Within a year I was able to crank out 12 un-assisted.

Also, I did them first in my routine. Maybe that will help????

Foley,

In my early 20's I worked out religiously. I had problems doing chin -ups as well. I could eek out about 3/4 max when I began.

I alternated between assisted chin-ups and non-assisted. Within a year I was able to crank out 12 un-assisted.

Also, I did them first in my routine. Maybe that will help????

Yer, maybe I will try that. I am going to alternate my exercises each week, to give each of them a chance to be first. Thanks for the tip on assisted and non assisted may try that out. :tu:

End of Week 1

Here are my thoughts:

Nutrition: This went well. I stuck to a plan for most of the time. I just need to be more prepared when I go out for fun or work. (Work isn't fun :lol:)

Workouts: I did not miss a workout, so that is good. I also want to start doing more compound lifts, so I need to sign up to a better gym or my own barbell and plates. Hmmm

Sleep: I haven't mentioned this before, but I go to bed around 10pm and wake up at 7am. This is good I think.

Water: I have been drinking water consistently, but I think I need to drink about another half a litre each day, something like that.

Week 2 Targets
1. Miss less meals.
2. Miss no workouts.
3. Keep calories around 2300-2400 mark.
4. Drink more water.

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End of Week 1 Results

Jan 8th Jan 15th
Weight 188lbs 184.5lbs
Bodyfat 17.74% 17.30%
Waist 34 inches 33.5 inches
Neck 15 inches 14.75 inches
Lean Mass 154.65lbs 152.58lbs
Fat Mass 33.35lbs 31.92lbs


I guess my lean mass loss is due to water weight. I will monitor this, as I want it to stay the same, if not increase slightly. :D

Monday 15th January Nutrition

M1: 2 eggs, 4 egg whites, 50g Oats, Mushroom, Broccoli, 1/2 Grapefruit

M2: 140g Tuna, 1 tbsp Olive Oil

M3: 140g Tuna, Broccoli, Kale

M4: 50g Oats w/ 100ml Milk, 130g Cottage Cheese

M5: 50g Whey Isolate, 60g Dextrose

M6: 130g Chicken Breast, 100g Pasta, Broccoli, Tomatoey Sauce

M7: 200g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

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I might be going bowling with a couple of mates today. This means I will have to squeeze in my leg workout. Gym opens at 4:15, bowling is before 6. Also, my brother needs picking up from school at 5.

Life is confusing :doh:

Update
I am going bowling at 5:45pm. I am going gym at 4:15, today is Legs. I will then come home, eat Meal 6 and then go out bowling. We will bowl for a couple of hours and then go to the pub. I won't be drinking because firstly, I am underage, but who cares ;) and secondly, errr DIET. When I get home I will have my Meal 7, and then go to bed. Wooooo :lol:

Monday 15th January Nutrition

M1: 2 eggs, 4 egg whites, 50g Oats, Mushroom, Broccoli, 1/2 Grapefruit

M2: 140g Tuna, 1 tbsp olive oil

M3: 140g Tuna, Broccoli, Kale

M4:

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I might be going bowling with a couple of mates today. This means I will have to squeeze in my leg workout. Gym opens at 4:15, bowling is before 6. Also, my brother needs picking up from school at 5.

Life is confusing :doh:

Hi:
I saw in your sig you're counting lean mass and fat. I was wondering how you're calculating those?

Hi:
I saw in your sig you're counting lean mass and fat. I was wondering how you're calculating those?

Check your PM ;)

Just got in from bowling. It was good. £5 for 2 games, can't really beat that :D My best score was 128 yay I'm so good (not) :lol:

We then went to the pub down the road and I had a pint of diet coke. This diet thing isn't so hard after all ;)

Monday 15th January Workout

Legs
Leg Press 3 x 94kg x 6/12/3 *
Leg Extension 3 x 56kg x 10/7/6
Leg Curl 3 x 21kg x 12/11/7
Calf Press 3 x 59kg x 12/12/12

* I decided to do these on the lowest pin setting, which I think is equivalent to ATG. I really don't know how I managed to struggle with 6 reps, then manage 12, and then only do 3. I took 1 minute rests between them, as I do with every exercise. Strange one!!!

Awesome workout, still feeling the DOMS today. :lol:

Tuesday 16th January Nutrition

M1: 2 Eggs, 4 Egg Whites, Mushrooms, Ketchup, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli, Green Beans

M4: 150g Cottage Cheese

M5: Lasagne, Broccoli

M6: 125g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

Wednesday 17th January Nutrition

M1: 2 Eggs, 4 Egg Whites, Ketchup, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli, Green Beans

M4: Lasagne, Green Beans, 1 Mars Bar, 1 Galaxy Bar

M5: 125g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

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I have work again today, and because of a lesson between 3pm and 4pm, I have no time to have a meal between lunch (M3) and dinner (M4). I think I will have a bit of a cheat at dinner and have a chocolate bar or a muffin, to boost the calories a bit. Undecided so far.

I definitely do not want to increase the size of my last meal, as this is the right size IMO, and any more will make me a bit ill!

Update
I decided to have some chocolate, for one of my 2 weekly cheat meals. Wasn't really a meal but I have missed it. However, after I finished it, it did very little in the way I thought it would. Hmmmm!

Thursday 18th January Nutrition

M1: 2 Eggs, 4 Egg Whites, 50g Oats, Mushrooms, Broccoli, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli, Green Beans

M4: 50g Oats w/ 100ml Milk, 250g Cottage Cheese

M5: 50g Whey Isolate, 60g Dextrose

M6: Lean Pork, Carrots, Mashed Potato, Broccoli

M7: 120g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

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Thursday 18th January Workout

Back, Biceps and Shoulders
Military Press 3 x 38.5kg x 12/8/4
Seated Row 3 x 32kg x 12/12/8
Chinups 3 x Body-weight x 3/2/1
Lat Pulldown 3 x 43kg x 12/12/12

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I am very happy with that workout. I changed the order, and as expected, my military press increased, by 3 reps. However, I was expecting my other lifts to decrease slightly. But my Seated Rows went up by 2 reps, as did my Lat Pulldowns by 10 reps :drool: That leaves the Chinups, which went down by a single rep, so I'm not that bothered about them.

My PWO shake is tasting very nice at the moment. I am taking 50g Whey Isolate with 60g Dextrose. :drool: :drool: :drool:

Friday 19th January Nutrition

M1: 2 Eggs, 4.5 Egg Whites, Ketchup, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli, Green Beans

M4: 100g Oats w/ 200ml Milk, 120g Cottage Cheese

M5: 50g Whey Isolate, 60g Dextrose

M6: Chicken, Salsa Sauce, Fajitas, Lettuce :drool:

M7: 120g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

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I have decided to try something different. Instead of having my 50g Oats at M1, I am moving them into M4, with my other 50g Oats. I will see how that works today, and may continue for another week or so.

Friday 19th January Workout

Chest and Triceps
Cable Pushdowns 3 x 23kg x 12/12/12
Chest Press 3 x 46kg x 12/9/5
Dips 3 x Body-weight x 0/0/0
Pushups 3 x Body-weight x 4/3/0
Bench Dips 3 x Body-weight x 5/4/2

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Not such a good workout. Increased reps on Cable Pushdowns, and increased weight on Chest Press, Pushups went down as I expected. But I could not do ONE Dip. Just didn't have the arm strength. So I opted for Bench Dips. I got a small bench out and did some dips on that.

Oh well, not all workouts will be good :)

Saturday 20th January Nutrition

M1: 2 Eggs, 4 Egg Whites, Mushrooms, Ketchup, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli, Green Beans

M4: Cheat Meal - 800 calorie Chicken Tikka Pizza, 3 Mars Bars (This will turn into a binge)

M5: 120g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

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I was using the Army Bodyfat test up until now and I have been getting readings of around 17%. Now, I do believe I am less than that. Timbermiko sent me this link (http://weightsnet.com/Misc/calculators.html)

It says that I began at 14.5% and I am now at 13.8%. I think this is more accurate :lol:

I will now be using that link every week. When I get close to my goal, I will post up some pics as my digi cam is not working at the moment, stupid thing :mad:

Have a nice day / evening :D

Sunday 21st January Nutrition

M1: 2 Eggs, 4 Egg Whites, Mushrooms, Ketchup, 1/2 Grapefruit

M2: 140g Tuna

M3: 140g Tuna, Broccoli, Green Beans

M4: 150g Cottage Cheese, 50g Peanuts

M5: Roast Duck, Beans, Cabbage, Potatoes

M6: 120g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

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Quiet day today really. My Dad is considering letting me put a Squat Rack somewhere in our house. I doubt he will let me but I can hope. :)

I was using the Army Bodyfat test up until now and I have been getting readings of around 17%. Now, I do believe I am less than that. Timbermiko sent me this link (http://weightsnet.com/Misc/calculators.html)

It says that I began at 14.5% and I am now at 13.8%. I think this is more accurate :lol:

I will now be using that link every week. When I get close to my goal, I will post up some pics as my digi cam is not working at the moment, stupid thing :mad:

Have a nice day / evening :D
I tried that link from Timbermiko. It gave me a bf% of 24.5. Now I believe you are lower than me from your pictures, but if you look at my pic I have a bit of a flap around my belly. That is why my waist is so high compared to yours. The rest of our bodies are simillar, but I don't have the "V" taper that you do.

Yer it is really hard to get it right, nothing is right. Its only good for seeing if it is going up or down really :0

BTW, do you have a journal?

End of Week 2

Here are my thoughts:

Nutrition: This went better than last week. I don't think I missed a meal all week :) I kept it very clean, and enjoyed my cheat meal on Saturday night.

Workouts: I did every workout, to the best of my ability :)

Sleep: I got 8 or more hours sleep a day.

Water: I drank around 2 litres every day :)

Week 3 Targets
1. Drop down to 183lbs, whilst keeping my lean mass the same.
2. Try to eat enough on Tue, Wed, Sat and Sun, because I am working those days.
3. Try and do 1 Dip in my Chest and Triceps Workout.
4. Keep on going with my cut :)

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End of Week 2 Results

Jan 15th Jan 22nd
Weight 184.5lbs 184 lbs
Bodyfat 13.80% 13.30%
Waist 33.5 inches 33.25 inches
Lean Mass 159 lbs 160 lbs
Fat Mass 25 lbs 24 lbs

Monday 22nd January Nutrition

M1: 2 Eggs, 4 Egg Whites, 50g Oats, Mushrooms, Broccoli, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli, Green Beans

M4: 50g Oats w/ 100ml Milk, 120g Cottage Cheese

M5: 50g Whey Isolate, 60g Dextrose

M6: Pancetta, Pasta, Sauce, Broccoli w/ grated parmesan

M7: 150g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

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Just got in from school. Leg workout later, and I'm looking forward to it :) :lol:

Yer it is really hard to get it right, nothing is right. Its only good for seeing if it is going up or down really :0

BTW, do you have a journal?

NOt a real journal. I keep an online thread where I describel anything that I deem important enough to remember. I may not have post anything in the last few weeks. Since I'm going in for elbow surgery next week I'm not able to do any upper body. Also I was away from the gym last week and didn't get a workout.

NOt a real journal. I keep an online thread where I describel anything that I deem important enough to remember. I may not have post anything in the last few weeks. Since I'm going in for elbow surgery next week I'm not able to do any upper body. Also I was away from the gym last week and didn't get a workout.

Hope the op goes well :)

We should set up some sort of challenge sometime. What dya think?

Monday 22nd January Leg Workout

Leg Press
1 x 24 x 10
1 x 45 x 10
1 x 66 x 10
5 x 94 x 5/5/5/5/5

Leg Extension
3 x 56 x 10/8/6

Leg Curl
3 x 21 x 10/10/10

In another thread, I was trying to construct a new workout for when I get my equipment for my house. Tarseal was mentioning about warm up (acclimation?) sets. So I thought I would give that a try. In the end, the 94kg was easy enough, so next well I will up it to the next level, which is 101(kg).

Tuesday 23rd January Nutrition

M1: 2 Eggs, 4 Egg Whites, Mushrooms, Ketchup, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli, Green Beans

M4: Chicken in white sauce, 100g Brown Rice, 2 handfuls of Green Beans

M5: 50g Peanuts, 150g Cottage Cheese, 1/2 Grapefruit

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My dinner (M4) was an out of the tin meat with sauce, and I knocked up some brown rice and beans. The chicken in white sauce had 52g Protein :) but about 19g Fat, of which 4 or 5 grams was saturated. I guess that's ok. Work was very easy today, and very boring, but money's money at the end of the day :lol:

Wednesday 24th January Nutrition

M1: 2 Eggs, 4 Egg Whites, Mushrooms, Ketchup, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli and Green Beans

M4: 4 Sausages, 2 slices of bread, Ketchup :drool:

M5: 50g Peanuts, 150g Cottage Cheese, 1/2 Grapefruit

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Got work again today, and that same out of the tin dinner I think. Oh joy! I prefer eating real meat and real sauce but oh well it'll do for today. It is snowing hear in the UK woooooooooooooooooooooo :D

On the way to school I was about 30 mins late due to snow ball fights with kids I didn't even know. It hasn't snowed where I live for about 4 years!!!!!!!!! :drool: :drool: :drool: :drool:

Hi Foley, good work with the Journal, I've just started my own and yours was a bit of an inspiration. Certainly helps when you see someone from the same country doing it. Seeing a Yorkie bar mentioned was a pleasant suprise. :lol:

It's snowed here too, starting to melt slowly though - but nothing less than expected.

See you around!

Hope the op goes well :)

We should set up some sort of challenge sometime. What dya think?
I don't know what kind of challenge we could set up with me having a bum flipper for a few months. Maybe a food challenge? Like the bodyfat% challenge last year? Remember that one?

Hi Foley, good work with the Journal, I've just started my own and yours was a bit of an inspiration. Certainly helps when you see someone from the same country doing it. Seeing a Yorkie bar mentioned was a pleasant suprise. :lol:

It's snowed here too, starting to melt slowly though - but nothing less than expected.

See you around!
Thanks mate :) Yer, sometimes these guys talk about things and I'm like... huh? And when I mention some English foods, they don't know either :lol: Oh and one has to treat oneself once in a while :nod:

Yer, the snow has all gone here. Where are you from? I'm down south in Reading, Berks. :)

I don't know what kind of challenge we could set up with me having a bum flipper for a few months. Maybe a food challenge? Like the bodyfat% challenge last year? Remember that one?
Oh yes, the bodyfat challenge. That was my favourite one so far. Yes, we should start that up again.

After your op, how are you going to eat / workout? Is maintenance probable?

Thanks mate :) Yer, sometimes these guys talk about things and I'm like... huh? And when I mention some English foods, they don't know either :lol: Oh and one has to treat oneself once in a while :nod:

Yer, the snow has all gone here. Where are you from? I'm down south in Reading, Berks. :)

Royal Leamington Spa in Warwickshire, not too far away. I'm afraid I've only glimpsed Reading as one of those festival goers that descends on the town like a plague once a year. Been for the last 5 years now, always a good craic.

Oh, here's something you might be able to help me with, before I forget. I've been having about 130g tuna with a tablespoon of olive oil for my second meal, similar to you, but I can't seem to find out exactly what the stats are for the oil. I found out per 100g, but that's no help at all. All I've managed to glean is that it's about 120 calories, and trace of protein and carbs? I don't know if that's correct, hoping you could point me in the right direction.

Cheers!

Yes, you need it per tablespoon, teaspoon or mililitres, something like that. I use 1tbsp with my Tuna. :)

I decided to have my cheat meal today, instead of that tinned chicken crap.

Im having Sausage sandwiches :) 4 Sausages, 2 slices of bread and some ketchup :D

Royal Leamington Spa in Warwickshire, not too far away. I'm afraid I've only glimpsed Reading as one of those festival goers that descends on the town like a plague once a year. Been for the last 5 years now, always a good craic.

Oh, here's something you might be able to help me with, before I forget. I've been having about 130g tuna with a tablespoon of olive oil for my second meal, similar to you, but I can't seem to find out exactly what the stats are for the oil. I found out per 100g, but that's no help at all. All I've managed to glean is that it's about 120 calories, and trace of protein and carbs? I don't know if that's correct, hoping you could point me in the right direction.

Cheers!
Ok I didn't answer your question fully. In small amounts, Olive Oil will have a lot of fat, most of which is good. It will also have traces of Protein and Carbohydrates. I will find out for you later. At the moment I am on here, cooking my dinner, and gettin ready for work :lol:

Ok, cool. :nod:

Cheers for that Dave.

Thursday 25th January Nutrition

M1: 2 Eggs, 4 Egg Whites, 50g Oats, Mushrooms, Broccoli, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli, Green Beans

M4: 150g Cottage Cheese, 50g Oats w/ 100ml Milk

M5: 50g Whey Isolate, 60g Dextrose

M6: Chicken, Tomatoey Sauce, Pasta, Mushrooms, Broccoli

M7: 150g Cottage Cheese, 50g Peanut Butter, 1/2 Grapefruit

==================================================

I will be continuing with the rep set scheme that I did with Legs on Monday and use it in my Chest and Triceps workout later today :)

Yer it is really hard to get it right, nothing is right. Its only good for seeing if it is going up or down really :0

I agree nothing is perfect but you have to get away from that calculator you're using. Measuring bodyfat% gives you a guestimate on how successful you've been with your program. As I can see you are working very hard, I hope you see that.
Measuring waist size and weight only gives you a very poor picture of your real condition. I recommend you download my bodyfat% calculator or something with some real measurements, like waist, hips, forearm, and wrist, to give you a more accurate measure of your progress.
From what you're doing now you will only get a measure that is at best a guestimate.
Here is the link. (http://forums.johnstonefitness.com/showpost.php?p=351178&postcount=3)

Ok will do that on Saturday morning or something like that. See what it gives me... :)

Thursday 25th January Chest and Triceps Workout

Chest Press
1 x 15 x 10
1 x 25 x 10
1 x 32 x 10

5 x 46 x 5/5/5/5/5

==================================================

I had just finished my heavy sets, when the lights went out. Now, I have nothing against training in the dark :lol: but because of "health and safety" I had to leave :mad:

I got home and did 14 pushups, then drank my PWO shake, totally dissastisfied with my workout :mad: :mad:

Well next time I will be moving up one level to 53kg, and doing 5x5 again, altering the warm up sets as necessary :)

Yesterday the shopping came and I ordered some Peanut Butter, in place of the peanuts. It was very nice, seeing as I have never tried Peanut Butter before in my life.

Today is Back, Biceps and Shoulders Workout, and hopefully I will be able to use the gym after yesterdays mishap :mad:

Friday 26th January Nutrition

M1: 2 Eggs, 4 Egg Whites, Mushrooms, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g tuna, Broccoli, Green Beans

M4: 100g Oats w/ 200ml Milk, 150g Cottage Cheese

M5: 50g Whey Isolate, 60g Dextrose

M6: Beef, Pasta, Tomatoey Sauce, Broccoli

M7: 150g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

Ok will do that on Saturday morning or something like that. See what it gives me... :)
OK! Now we can plan that bodyfat% challenge that we talked about. At least we'll be on a level playing field by using the same calculator. Unfortunately you will have an advantage since I won't be able to workout after surgery. I don't know how long it will be until I get back into the gym afterwards.
So should we plan this and announce it in a thread? I'm up for it.

OK! Now we can plan that bodyfat% challenge that we talked about. At least we'll be on a level playing field by using the same calculator. Unfortunately you will have an advantage since I won't be able to workout after surgery. I don't know how long it will be until I get back into the gym afterwards.
So should we plan this and announce it in a thread? I'm up for it.

I want to wait until you are in a fit state to workout :)

THEN we will be begin. Hmm we could open it up to anyone, but they would all have to use the same calculator as you said.

Im up for it too :)

Friday 26th January Back, Biceps and Shoulders Workout

Lat Pulldown
1 x 18 x 10
1 x 23 x 10
1 x 35.5 x 10

5 x 50.5 x 5/5/5/5/5

Chinups
3 x 10/4/3

Seated Rows
3 x 32 x 10/8/6

Military Press
3 x 38.5 x 10/6/4

I want to wait until you are in a fit state to workout :)

THEN we will be begin. Hmm we could open it up to anyone, but they would all have to use the same calculator as you said.

Im up for it too :)

I'm down with that. The only problem is how am I going to keep from blowing up while I recuperate?

I'm down with that. The only problem is how am I going to keep from blowing up while I recuperate?

Workout whatever does not give you pain, and do some light cardio. Eat at maintenance and stay away from too many carbs :)

OK, so I used the calculator in my signature today, and that gave me a reading of 12.7% BF, with 160lbs lean mass and 23lbs fat.

I used leftyx's calculator, which gave me a reading of 11.5% BF, with 162lbs lean mass, and 21lbs of fat.

So two similar readings really!

Saturday 27th January Nutrition

M1: 2 Eggs, 4 Egg Whites, Mushrooms, Ketchup,

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli and Green Beans, 1/2 Grapefruit

M4: 150g Cottage Cheese, 100g Peanuts

M5: Cheat Meal: Beef Burger, Chicken Burger, Chips, Bacon, Cheese, Onion Rings, Ice Cream, Chocolate Fudge Cake :D

==================================================

Got work today at 2pm, then I am going out for a meal because of my brother's birthday. I will try and eat clean, probably Chicken and Salad :)

Update
So much for eating the chicken and salad. Got to the restaurant and it was full :( So we went to another one, and I decided not to care about healthy eating, and had fun :)

Sunday 28th January Nutrition

M1: 2 Eggs, 4 Egg Whites, Mushrooms, Ketchup,

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli and Green Beans

M4: Cod, Tomatoes, Green Mash Potato, Green Beans

M5: 150g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

==================================================

Got work today at 1.30pm. Money is money :)

Well next week here is my schedule:

Mon - School 9 - 12, Work 5 - 10

Tue - School 9 -4 , Work 5 - 8.30

Wed - School 9 - 4, Work 5 - 8.30

Thu - School 9 - 4, Work 5 - 10

Fri - School 9 - 3

Sat - Work 2 - 6.30

Sun - Work 12 - 4

Basically what I am trying to say, is that I have no time to workout whatsoever :( I may just end up doing Pushups every morning and evening, as well as some situps. I will get a lot of "cardio" from working, as it is an active job.

I weighed in this morning at 185lbs and 33.25 inch waist, so my bodyfat reading is 13.2%

Monday 29th January Nutrition

M1: 2 Eggs, 4 Egg Whites, Mushrooms, Ketchup, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli and Green Beans

M4: 50g Peanuts, 200g Cottage Cheese

M5: 100g Lean Beef, Potatoes, Lots of Broccoli and Green Beans :)

M6: 50g Peanuts, 200g Cottage Cheese, 1/2 Grapefruit

==================================================

And so begins the mad week. On top of having to work so much, my mathematics teacher has given me triple home work. Oh joy!

Have a nice day everyone! :D

Tuesday 30th January Nutrition

M1: 2 Eggs, 4 Egg Whites, Mushrooms, Ketchup, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Broccoli and Green Beans

M4: Pork Chops, Potatoes, Green Beans, Broccoli, 1/2 Grapefruit

M5: 150g Cottage Cheese, 50g Peanuts

Well I have just got back from a parents evening at my school. It went well in all subjects (ICT, Maths) except one, Geography.

I think I'm failing badly. I have been told I need to put in more effort. So I am going to have to start doing that, it will take priority, even over fitness.

I will continue to eat right, workout, but I will not be on this site so much. I want to pass all my exams to the best of my ability, so I am going to have to try harder.

Dave :)

Foley, I am a member of the local school board and my wife it a teacher. Education is very important to me. I want it to be to you too. Let's forget about the challenge for now and you concentrate on your studies. Like you said, you can continue to eat healthy and train as much as you have time for but you can hit it hard again in the summer, after school lets out. Good luck and I hope you can bring your grades back up. That's your job right now, being a student.:tu: :read:

Foley, I am a member of the local school board and my wife it a teacher. Education is very important to me. I want it to be to you too. Let's forget about the challenge for now and you concentrate on your studies. Like you said, you can continue to eat healthy and train as much as you have time for but you can hit it hard again in the summer, after school lets out. Good luck and I hope you can bring your grades back up. That's your job right now, being a student.:tu: :read:

Thanks for understanding. It was a real wake up call for me. We can do the challenge another time, I'm sure you would have won anyway ;)

i'm really impressed. not only is your diet working this time round you seem to be coping rather well with the monotony. i'm not sure i'm with your selective choice of workouts but it seems to be working for you. how often are you working each body part?

I also would work out little meals, write down how much each component should be for a certain macronutr-ratio/kcal total and stick to that recipe, rather than calculating cals each time.

good luck with yr exams innit.

very brave with myprotein.com. I'll stick with my myoplex. That place is worryingly cheap and i don't think i'm brave enough. what did you buy? the flavourless, sugarless whey? lol it sounds like something you'd do:tu:

i'm really impressed. not only is your diet working this time round you seem to be coping rather well with the monotony. i'm not sure i'm with your selective choice of workouts but it seems to be working for you. how often are you working each body part?

I also would work out little meals, write down how much each component should be for a certain macronutr-ratio/kcal total and stick to that recipe, rather than calculating cals each time.

good luck with yr exams innit.

very brave with myprotein.com. I'll stick with my myoplex. That place is worryingly cheap and i don't think i'm brave enough. what did you buy? the flavourless, sugarless whey? lol it sounds like something you'd do:tu:
1. Well Ive been working hard on that, and the boringness of the same food is actually ok :) My workouts are all over the place, I still have no equipment to do proper weightlifting with.

2. I am doing ok with the meals, but may use your advice if it gets harder.

3. Cheers man :)

4. I bought Chocolate, without a sweetener. It is disgusting, but with Dextrose, is very nice :)

5. Sounds like something I would buy??? :lol:

Wednesday 31st January Nutrition

M1: 2 Eggs, 4 Egg Whites, Mushrooms, Ketchup, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Green Beans Broccoli, 1 Big Pack of Chocolate Raisins, 1 Small Pack of Chocolate Raisins, 1 Small Pack of Jelly Beans, 1/2 Small Pack of Milk Chocolate Buttons

M4: Minced Beef, Pasta, Tinned Tomatoes

M5: 150g Cottage Cheese, 50g Peanuts, 1/2 Grapefruit

Thursday 1st February Nutrition

M1: 2 Eggs, 4 Egg Whites, Ketchup, 1/2 Grapefruit

M2: 140g Tuna, 1tbsp Olive Oil

M3: 140g Tuna, Green Beans, Broccoli

M4: Chicken and Dad's random sauce, Pasta, Broccoli

M5: McDonalds after work :( :D :lol:

Finally I get to go gym today :D

Recently I've been a bit lax with my diet, but I'm going to improve next week.

I am going to be going back to HIT as I am not going to be moving to a new gym anytime soon, nor am I going to be getting a home gym :(

Here is my new routine: (MON, THU)]
Leg Extension
Leg Curl
Calf Press
Chinups
Seated Rows
Lat Pulldown
Shoulder Press
Chest Press
Tricep Pushdown
Bicep Curl
Crunches

I will update this once I am back on my usual computer :)

Diet will remain the same:
Workout days - High Carbs
Work days - Low Carbs
Nothing days - Minimal Carbs
Cheat Meal Day - Who knows!

I will be using this online calculator I found, it is similar to leftyx's, but it gave me a different reading. Pics will be posted up too, starting next Saturday, every second week.

I'm going to eat as I choose this weekend, nothing too bad, but our dinner today will be takeaway pizza :)

Next week I go back to it, and along with the HIT, I will get back on the wagon towards my goals.

[Back to normal]

Date: Feb 5

Meals:
M1 - 2 eggs, 4 egg whites, 50g Mushrooms*, 1/2 Grapefruit
M2 - 140g Tuna, 1tbsp Olive Oil
M3 - 140g Tuna, 100g Broccoli**, 100g Green Beans**
M4 - 200g Cottage Cheese, 100g Oats w/ 100ml Milk + 300ml Water
M5 - 50g WPI, 60g Dextrose w/ Water
M6 - 150g Chicken Breast*, 100g Pasta*, 100g Broccoli*
M7 - 200g Cottage Cheese, 50g Unsalted Peanuts, 1/2 Grapefruit

* Pre cooked
** Post cooked

Workout:
Leg Extension - L11 / 14
Leg Curl - L9 / 12
Calf Press - L12 / 15
Chinups - 10
Seated Row - L8 / 5
Lat Pulldown - L7 / 12
Shoulder Press - L9 / 11
Chest Press - L8 / 6
Tricep Pushdown - L4 / 8
Bicep Curl - L5 / 9
Crunches - 20*

* Simple, half way up

All in all, a good day :)

Date: Feb 6

M1: 2 eggs, 4 egg whites, 50g mushrooms, 100g oats, 100ml milk, 1/2 grapefruit
M2: 140g tuna, 1tbsp olive oil
M3: 140g tuna, 100g broccoli, 100g green beans
M4: 100g lean pork, 80g potatoes, 150g assorted vegetables, mostly greens.
M5: 215g cottage cheese, 50g unsalted peanuts, 1/2 grapefruit

Hey Foley - just wanted to pop in and say hi.

Sounds like you're doing a sterling job!

Hey Foley - just wanted to pop in and say hi.

Sounds like you're doing a sterling job!

Look who it is :) How are you mate?

Well, I posted in the Weight Training forum about finding a new gym, and I will start today, fingers crossed.

This morning I took some stats.

Date: 12/02/2007
Weight: 183lbs
Waist: 32.5 in
Hips: 38.5 in
Wrist: 6.75 in
Forearm: 11 in
Bodyfat: 12%
Lean Mass: 161lbs
Fat Mass: 22lbs

Will post up some starting pictures when I upload them to the PC later today.

My new nutrition and training plans can be found here (http://kayak24-7.com/fitness/foleydietandliftingplan.xls)

Laters

Here are the pics that I took this morning. Any guess on my bodyfat? I am thinking 13-14%....

Back
http://img360.imageshack.us/img360/3040/backoriginal1qj5.jpg (http://imageshack.us) http://img360.imageshack.us/img360/3576/backoriginal2mp7.jpg (http://imageshack.us)

Front
http://img246.imageshack.us/img246/6076/frontoriginal1ol2.jpg (http://imageshack.us) http://img246.imageshack.us/img246/8315/frontoriginal2io7.jpg (http://imageshack.us) http://img246.imageshack.us/img246/1007/frontoriginal3jm0.jpg (http://imageshack.us)

Side
http://img360.imageshack.us/img360/6471/sideoriginal1rv2.jpg (http://imageshack.us)

WHOA! Just had a killer workout :)

Got to the gym, and there were 3 guys in there doing Bench Press, one of which the UK Powerlifting Champion. (I think) I paid my £3, and got the guy running the gym to talk me through form.

Squat form was fine, and I went ahead and did them. Next, I was going to do BB RDLs, but my form was shite. Between the guy running the gym, the powerlifting champion and myself (not much from me) we realised that my hamstings were very tight.

This meant that my back was compensating for my (lack of) hamstring flexibility. I will now spend a week stretching them, and come back to RDLs next week. So, the guy suggested I tried Conventional Deadlift, so I did. They were hard, especially after the Squats!

I then finished off with an exercise I know very well (from my limited school gym) Machine Leg Extensions. Boy was I tired at this point!

BB SQUAT (Parallel)
3 x 40kg x 10/10/10

BB DEADLIFT (Conventional)
3 x 40kg x 10/8/6

MACHINE LEG EXTENSIONS
3 x 30kg x 10/7/6

So a good first workout, shame about the hamstrings, but I can't wait till Thursday: Flat Bench, Incline Bench and Military Press :D :D :D

WHOA! Just had a killer workout :)

Got to the gym, and there were 3 guys in there doing Bench Press, one of which the UK Powerlifting Champion. (I think) I paid my £3, and got the guy running the gym to talk me through form.

Squat form was fine, and I went ahead and did them. Next, I was going to do BB RDLs, but my form was shite. Between the guy running the gym, the powerlifting champion and myself (not much from me) we realised that my hamstings were very tight.

This meant that my back was compensating for my (lack of) hamstring flexibility. I will now spend a week stretching them, and come back to RDLs next week. So, the guy suggested I tried Conventional Deadlift, so I did. They were hard, especially after the Squats!



Sounds like they gave you some nice feedback. That's great!

Sounds like they gave you some nice feedback. That's great!
Yes, very helpful, already started to do those stretches!

Thursday can't come quick enough :)

Thought I may as well post what I ate today, for completeness sake :)

M1: 2 eggs, 4 egg whites, 50g Mushrooms, 1 Grapefruit

- My usual breakfast. Can't beat it for taste!!!

M2: 140g Tuna, 1TBSP Olive Oil

- This is becoming one of my favourite meals of the day.

M3: 140g Tuna, 100g Broccoli, 100g Green Beans.

- This is ok, could be nicer, but I'm not too worried.

M4: 100g Oats, 100ml Milk, 200g Cottage Cheese

- No, I don't have these together. Milk is necessary to give the oats a little flavour.

M5: 50g Whey Protein Isolate, 60g Dextrose

- My favourite meal of the day. Period!

M6: Chicken Breast, Pasta, Broccoli, various other things

- This meal changes daily. It is my family meal, so whatever is cooked, I eat. It is important to note that I have input, so that it is not a cheat meal everyday. I let them have cheat food when Im at work ;) :lol:

M7: 50g Peanuts, 200g Cottage Cheese

- This is not too bad. Peanuts a bit bland, but who cares. ;)

Calories are 2500 ish, at about a 45/35/20 PCF ratio. I don't count strictly, but if I need to adjust I will.

13th Feb

Quads, Hams and Glutes = OWWWW!

M1: 2 Eggs, 4 Egg Whites, 50g Mushrooms, 1 Grapefruit, 50g Oats, 100ml Milk.

M2: 140g Tuna, 2tbsp Olive Oil

M3: 140g Tuna, 100g Broccoli, 100g Green Beans

M4: 50g Peanuts, 200g Cottage Cheese

M5: Dinner - Lamb, Potatoes, Broccoli, Beans

M6: 50g Peanuts, 200g Cottage Cheese

14th Feb

Still sore from Monday :( :lol:

M1: 2 Eggs, 4 Egg Whites, 50g Mushrooms, 1 Grapefruit
M2: 140g Tuna, 2Tbsp Olive Oil
M3: 140g Tuna, 100g Broccoli, 100g Green Beans
M4: 50g Peanuts, 200g Cottage Cheese
M5: 9 slices of Pizza :)
M6: 50g Peanuts, 200g Cottage Cheese

Cheat meal today, Pizza with the gf on Valentines Day :)