Hello, is probably the best way to start this off... :)

I recently updated my forum account membership, upon first glance the VIP section of the forum appeared to have a warm comfy glow to it. Everyone seems to work together as a team to create inspiration for each other to keep on training hard towards one goal. A fitter, active lifestyle. Whilst the general section would also be an appropriate place for this journal, the VIP section seems to house feeding grounds for the older members who have really made a quality of life change (although this can also be done by chipping John a couple of bucks for maintainance/running costs :lol:)

Ive been a member here now for a couple of years, however alot of the time my social life has dictated my results, although ive worked hard in the gym during the week. Weather it be social drinks or a catch up meal with some friends on a sunday or clubbing in the city on a saturday night.

Ive gotten to a point in my life where im not doing this so much anymore and I'd really like to make a significant change and get right back into the training and active lifestyle. This works well because I also have a good solid goal which I can work towards. In february 2008 I will be going on a cruise ship vacation (http://www.pocruises.com.au/html/w806-south-pacific.cfm) with my girlfriend. So this week I have begun cutting up, I started at 102KG (225lbs) I also have some photos of me which I will be able to post up when im at home (im busy working at the moment :p)

Ive got a little bit of experiance on my side, A bit over two years ago I dropped down to 86KG (189lbs) from 107KG (236lbs) Since then I dropped off the hardcore eating and went back to eating normally again whilst still training. I put on some decent muscle, alot of size on my legs back and chets, arms and shoulders also had a marginal increase. However it was more of a bulk because I enjoyed lifting weights, I didnt stick to any real strict eating guidelines. I now stand at 102KG when I started this week. Although im almost up to my starting weight of 107KG again, my body shape is completly different! I no longer carry a large stomache and skinny arms/legs etc. Infact most of the weight is in my legs id imagine, they are quite big compared to other muscle groups!

Ive spent the last week or so planning out my training and food logs for the next 4 -5 months and also the October 100 Challenge which I will be participating in. A breif rundown of my eating plan is as follows.

Meal 1- 3 Eggs
Meal 2- 5 Weetbix
Meal 3- Chicken, Beans, Pea's and Carrots
Meal 4- Lean beef patty & 50G Almonds
Meal 5- Chicken, Beans, Pea's and Carrots
Meal 6- Protein Shake with Milk.

I have a detailed excel spreadsheet which I can post up for people interested, with a graph of macronutrient break down, full calorie count etc.

Focusing on the future, ideally id like to be down around the 8-10% bodyfat mark for my vacation, so when I get back I can begin a winter bulk. Although this may change if im happy with results in the mirror.

Im more than happy for people to reply within this thread, the more motivation and people I can get behind me the better, I see the forum as a great form of motivation for change and it will be greatly appreciated, inturn I will be trying to become more active within the forums and getting to know a few people etc.

I will be updating this daily, where possible. (if you dont hear from me, you will know why in advance.)

Well thanks for listening, im off for meal 3.

-Josh

Well, im in a damn good mood today :D

Dont know why, nothing to really report back, yesterday's eating went spot on and to schedule. Im feeling really good after getting my first week of eating properly, Although its not easy, definatly beneficial. I can say preparation has been a huge thing for me, as ive precooked meal 3 and 5, so all I have to do is heat them up, it makes following my eating schedule really easy!

I cant wait to hit the gym on monday, browsing throughs peoples journals and getting back into the forums really has me motivated, I want my forearms to be as big as Chris' :p

Its a long weekend here so im excited about that, 80% of Australia has Monday off for Labour Day. Should be a nice relaxing break, It will also give me a bit more time in the gym on monday for the first day of the JSF October 100 Challenge!

Ill be back tomorrow to blab on about something else and may even include a few pictures.

-Josh

Pushing Your Beleifs (http://www.bodybuilding.com/fun/siegel4.htm)

Just found this interesting article on BB.com, thought I would put it here for future referance. Its an interesting article about getting your mind in the right place to really progress your training to another level, so that you have all aspects covered, mentally & physically.

I think ive done what I can to physically prepare myself for the future, by planning training and diet routines, now I just need to follow through to mentally prepare myself and beleive.

I really can make this change in time for my summer vacation. :tu:

-Josh

First of all, sorry I didnt get an update in yesterday. It was flat out!

Yesterday morning I went to look at a job, as I might be working for myself in the not so distant future (Networking and Client support - within IT) and in the afternoon watched the AFL Grand Final, which is probably equivalent to the Superbowl in the US. In the afternoon I also did all my cooking, for lunch and dinner meals.

http://www.adam.com.au/dmci0568/JSFimages/Photo-0008.jpg

I cook 14 meals like this once per week, the reason for this being because I am quite lazy when it comes to cooking etc etc, I like to make a mess once a week and freeze everything then its all just done and im organised. I also beleive preparation is the key to great results for me, after a long day at work or if im out all day on the weekend, the last thing I want to do is cook a fresh meal, and im more inclined to just eat whatevers laying around. However if I have my meals ready to go, all I have to do is put it in the microwave & im all ready to go in 3 minutes time. Yes im lazy, sad but true. Preparation works!

I also had my cheat meal for the week lastnight, it was average at best, A hotdog and some hot chips. I felt sick after eating it and instantly regretted it, I was somewhat annoyed that I wasted my one meal that I was waiting for all week on a hard cold crappy hotdog. Next week will definatly be a smarter choice!

Today I havent really done anything, I took all my measurements this morning and updated my October 100 Challenge thread (see signature) since I have also done my cooking, im all ready to rock and roll!

I also went on a bikeride today with 10 or so friends, down the beach as the weather in Australia is just warming up from summer, excuse the crappy camera phone shots

http://www.adam.com.au/dmci0568/JSFimages/Photo-0010.jpg

http://www.adam.com.au/dmci0568/JSFimages/Photo-0011.jpg

http://www.adam.com.au/dmci0568/JSFimages/Photo-0012.jpg

Anyway im just about to head out the door to go to the movies. Its a public holiday here tomorrow, so Im looking forward to relaxing after my workout in the morning.

Have a good night

-Josh

Well today was the first day of the October challenge, and im off to a strong start, im excited to begin seeing results for my summer cut for my cruise ship vacation, and im really ready to hit this head on.

Feeling pretty good today, I didnt do much with the public holiday just trained weights and cardio today (see october 100 challenge thread for specifics) Dieting was also successful today, good clean meals.

All systems are go!

Back to work tomorrow :(

-Josh

"What's Valuable in Life is NOT what you get, what's Valuable in Life is what you BECOME." - Jim Rohn

True story...

I'm about to leave work to head off to the gym for my cardio for the day. I'll update this tonight after my workout and some more food :)

Ive got a special feeling...

Its not something ive had before when cutting up. I feel REALLY good about this cut, ive had another great day today, eaten everything to schedule, all that is left for the day is my protein shake before bed in a couple of hours, which I quite enjoy :)

There was only one slight set back today, I was at the gym this afternoon for my cardio session, and I have new shoes. About 20 minutes into my run they really started to hurt my feet in the arches. I guess I will just have to wear them in, apart from that i'm looking forward to another great day tomorrow.

I hope everyone else is on the road to success with their goals also :)

-Josh

Well I just got a call from my partner at work, she is sick today so I have to start early, my gym will be scheduled for tonight now instead of a normal Wednesday morning session. Have a great day everyone!

Well today was another good day, I ate all my meals as scheduled. My day was absolutely flat out at work. Ended up doing 2 hours overtime because one of our big servers crashed as I was walking out the door. So by the time I got to the gym, I was feeling a bit flat although I managed to train and get my cardio done, While I was driving to the gym, my thoughts were on the 100 Challenge, its what got me there, If I wasnt working so hard towards a goal, I would have just given up. When I left the gym tonight I felt great, its a rewarding feeling when you do the right thing even if you cant be bothered

Short but Sweet, Have a good night!

-Josh

Well I had an average sleep last night, dosed off at about 3:30 AM after crawling into bed at 10:30 PM, I dont know why but this happens to me every so often and its really annoying, some nights I just can not sleep and lay there wide awake for hours at a time.

The other problem with this is that it leaves me feeling quite drained the next day, im feeling less than average today. About ready to go to sleep actually, im glad ive only got cardio tonight, though i'll have to bust my ass to get through it!

I didnt make it to the gym last night for my cardio workout, when I left work I was literally almost falling asleep in my chair, probably wasnt the smartest idea to drive home even! As soon as I got in the door I crashed out for about 2 hours, before waking up for my final 2 meals of the day. I was well and truely exhausted. I think going last night would have done me more damage than good, I probably would of completely killed myself and then missed my lifting and cardio session this morning.

Now about my lifting and cardio this morning! I was determined to make it a great workout as I missed last nights, I tried Chris' (1fastGTX) suggestion from this (http://forums.johnstonefitness.com/showthread.php?t=39357) thread, and lifted fresh this morning after a protein shake and then performing my cardio workout. It worked out great, and my strength appears to be improving even though im cuttting! I managed to increase my weights on my deadlift, squat and benchpress. (remembering that I used to run for 30 mins before lifting) This proves it is far more beneficial for me to lift before doing my cardio workout.

I wasnt able to perform HIIT after my lifting, though Chris recomended LISS anyway, I jumped on the treadmill and cranked the incline up to level 3.5 (quite steep) and began walking at a fast pace for the first 10 minutes. I then had short spurts of running inbetween and cooled down after 30 mins. I was well and truely exhausted after this.

Ive just gotten to work now and im about to have meal 2 for the day, I dont find eating correctly challenging anymore at all, so no doubt I'll have a good day food-wise.

Ive also got another 3 day weekend this weekend because I had some time owed to me from all my overtime at work, which im looking forward to.

Hope you all have a good weekend and keep working hard to achieve your goals :)

-Josh

Well todays been an ok day, not feeling real flash at all and I have quite a sore back today (not from training) not sure why. I havent eatena anything that will kill me, thankfully. Everything ive eaten has been in a weird order today.

Hopefully the scales indcate some change at the start of the week. Also I hope I feel better tomorrow :(

Well the weekend finished off alot better than it started. Sunday was spent cooking up my meals for the following week and preparing my self. I did have an extra cheat meal on the weekend which was disappointing, however for a significant event which I couldnt really dodge.

From now on im going to schedule my cheat meals for Sunday night meal 5, this way I know that ive completed 40 of my 42 meals for the week and it ensures I finish off the week with a reward for my hard work sticking to the other 41 of 42. My last meal for the week on a sunday night is easy enough to follow, a coffee flavoured protein shake, which I quite enjoy at the end of the day. :)

Well I hope you all have a good week starting monday :)

Nice strategy to keep your eating consistent. Good job in here.:tu:

Thanks Organichu :)

Some updates for today. I hit the gym hard this morning, which was the complete opposite of what I felt like doing when I woke up at 6:15AM on a Monday morning.

I had a great weight session and cardio. When I left the gym at 8AM I was really glad that I did end up going! So far I've had the first two meals of the day on schedule and feeling fairly fresh.

Have a good Monday everyone :)

Well yesterday finished up great, I ate all meals as scheduled and had great workouts both weight training and cardio.

Today im off to a good start with meal one, done and dusted. I also have a cardio workout tonight after work. I'm feeling a bit tired today so it will be important that I get a good sleep in tonight to refresh myself before tomorrows workout. (both weights and cardio.)

Well I better get some work done!

Have a good day everyone :)

Ended up having a great day today, eating all meals to schedule and performing a massive HIIT cardio workout. I sure feel good tonight, although im quite tired!

I better get to bed anyway, its getting late and ive got Weight/Cardio training tomorrow at 6:20AM

-Josh

What kind of HIIT work do you do?

Good work.;)

At the moment im on the treadmill for 30 mins a day, so its hard to do very short bursts. For the first 20 minutes im usually going with my ipod, one song warmup one song sprint. After about 20 minutes I cut it back to two minutes sprints, two minute walk.

The reason I go like this is because the treadmill takes a bit longer to spool up and down, as opposed to running around the street.

Well today has been a rather quiet day at work, we are 2/3rds of the way through the day, its currently 3:00PM. Ive had a good day so far in regards to my meals, ive eaten all my meals as scheduled. I havent slept for 2 nights in a row now, so its going to be a tough cardio workout tonight. I will be getting to the gym, doing my cardio and getting home as quick as I can to relax tonight.

I also have tomorrow off work, which I think I will need after tonight, So I have a nice 3 day weekend to catch up on rest.

Hopefully I get over this not sleeping thing soon :(

I ended up hitting the gym after work yesterday, got through my cardio session fine and also finished up eating all of my meals correctly.

Today is the first day in my 3 day weekend, I have time off work for overtime that I have done lately. Ive just come back from the gym this morning, had a good cardio and lifting workout. I managed to sleep the whole way through last night, but still feeling a bit flat this morning. So far ive had meal 1 and 2 as scheduled.

Ive got a job interview in an hour so I better go and get ready.

Have a good day :)

I ended up hitting the gym after work yesterday, got through my cardio session fine and also finished up eating all of my meals correctly.

Today is the first day in my 3 day weekend, I have time off work for overtime that I have done lately. Ive just come back from the gym this morning, had a good cardio and lifting workout. I managed to sleep the whole way through last night, but still feeling a bit flat this morning. So far ive had meal 1 and 2 as scheduled.

Ive got a job interview in an hour so I better go and get ready.

Have a good day :)

Enjoy your 3 day weekend and good luck with the job interview!! :gl:

Thanks bballer :D

Well I just got back from the job interview, it went great and they said they would definatly be able to find me a position on the spot! Sounds like ill be changing jobs in the not too distant future, which will be nice. My current job is good, but there is alot of travel involved and ive been working odd hours. (My profession involves looking after computer networks and network security whilst supporting some internal clients.)

Now im off go-karting with my brother for the afternoon!

-Josh

It just occured to me that I hadnt even posted up my diet plan yet... :bang:

http://www.adam.com.au/dmci0568/JSFimages/BoatDiet01.JPG

My training schedule is as follows (taken from my October 100 Challenge thread)

Monday: Treadmill, 30 mins (aerobic, fasted) (AM); Weight training: Compound lift program 3x8, Deads, Bench, Squats & 1 Supporting lift from each group (AM)
Tuesday: Treadmill, 30 Mins (PM)
Wednesday: Treadmill, 30 mins (aerobic, fasted) (AM); Weight training: Compound lift program 3x8, Deads, Bench, Squats & 1 Supporting lift from each group (AM)
Thursday: Treadmill, 30 Mins (PM)
Friday: Treadmill, 30 mins (aerobic, fasted) (AM); Weight training: Compound lift program 3x8, Deads, Bench, Squats & 1 Supporting lift from each group (AM)
Saturday Rest Day.
Sunday: Meal 5 - Cheat Meal & Rest Day.

I think im eating a bit much at the moment, might have to cut my intake back to ~2200. The weight is not quite coming off as quick as I had expected, however I am noticing gradual changes.

-Josh

Hey everyone,

As I am typing this, I have just finished my cheat meal and boy do I feel full! I had some fried rice and a couple of sausages. Interesting combo, I know. :lol:

Well the weekend has been good to me, I managed to eat everything as scheduled friday and yesterday, and also today (almost forgot) right up to my scheduled cheat meal just then :)

Yesterday I went for a ride with some mates in the morning, and spent the afternoon shopping for my cookup for this week. Saturday night was spent at a BBQ, where they cooked up chicken breasts and other meats and served them with salad. This worked out great for me beacuse I was still able to eat exactly what was scheduled.

Sunday morning I spent cooking up and the afternoon was spent relaxing with some other friends before 10 Pin Bowling tonight.

Now ive come home, completed had my last meal and im going to relax for the night before the gym in the morning, hope you all had a good weekend too

-Josh

Well today was interesting to say the least.

I was woken up at 4:32AM by our new puppy, who was spending her first night at home, she was crying. As usual when I got up she was pushing her tennis ball around the laundry and pouncing on it. Lucky shes too cute to be angry at. I went back to bed after this.

The alarm clock sounded at 6:00AM sharp, the last thing I felt like doing was going to the gym, so I layed around for another 10 minutes before the clock went off, again and again...

I got up at 6:30 and dragged my ass to the car, still feeling tired and robbed of my sleep since puppy had woken me up hours before.

Turns out I ended up having a great workout at the gym, I was lifting my max weights (which isnt very heavy - considering im cutting atm)

Deadlifts - 150x10, 150x10, 150x10
Squats - 200x10, 200x10, 200x10
Bench - 150x8, 150x8, 150x8
Rows - 140x8, 140x8, 140x8

After this I had a great LISS Cardio workout for 30 mins on the treadmill, I was also able to get a bit of a run in for 5 minutes which I though was pretty good considering I had just lifted for 45 mins before that.

When I left the gym, all my muscles felt tense and full. I had a good solid pump and was instantly glad I had dragged myself out of bed.

Eating was on schedule today all day whilst I was at work and home for dinner, all thats left now is a protein shake before I hit the hay tonight.

Hope everyone else had a good day today. I will have to update this thread with some pics when I get them off the camera.

-Josh

Sorry I didnt get an update in yesterday Folks.

Linkin Park came to Adelaide last night and I was at the concert all night, was a good show and im glad i got the oppurtunity to see them live. I was right up the front about 3 people back from the front row.

Fear not, this was a scheduled thing as some mates and I have had this planned for the last 2 months, so I havent fallen off the wagon. I will be aiming to make up for the cardio workout that I missed last night on saturday morning, as I had to get straight to the concert from work.

So far today has been all good! Though im not very hungry today, eating my small meals is even becoming difficult!

-Josh

Well the last couple days have been interesting to say the least. Sorry for the lack of updates ive been a bit sick after the concert the other night, so I havent had alot to report back.

Im glad to say my eating has still been quite good, ive remained focused and id say my eating has been an 8 or 9 out of 10 still. I may have missed a meal or two, or cheated once or twice, But considering im sick, ive been quite on the ball.

I have trained however, I havent had the energy, and past experiance has proven to me that training when im sick to push through it is often worse for you than the positive effect you think it is having.

Im planning on having a quiet weekend to recover fully for mondays trainng session, eating will remain on schedule of course.

Hope all is going well for everyone else!

-Josh

Well the weekend has been fairly good to me.

I ended up having my cheat meal on friday night instead of tonight. I noticed throughout the week I was letting things slip a little bit more with meal times and updates. Things have been pretty hectic lately in my personal life, I just need to learn to balance everything properly. Next week is a great oppurtunity for me to really refocus myself and push the bar a bit higher. I really want to finish up the october challenge on a good note. Though i'll admit I am struggling a bit.

I found something good to keep in teh back of my mind the other day on the net, so ill post it up here, I know it will benefit me.

"junk food only tastes good when your eating it, after that it neglects your body."

Now as simple as it sounds, its absolutly critical, I might get it tatooed to my forehead to stick it there.

(just kidding)

Hope all is well for everyone else.

Today has been a good day, ive got a couple of big changes to highlight. Ive changed both my eating and training schedule around because I was starting to get bored/losing interest with everything before.

Today has been good so far

Meal 1 - 3x scrambled eggs
Meal 2 - 5x Weet Bix
Meal 3 - Beans, Peas, Carrots and Chicken
Meal 4 - Protein Patty, handful of almonds.

I also trained this morning, Chest and tri's today. I have gone back to bodypart training this week, as opposed to compound lifts, just to keep things interesting and change it up a bit.

Almost finished work for the day and then I will be heading home for meal 5 and 6 before a solid nights sleep :)

-Josh

Well today was a good day. I started off the day with a morning cardio session which was quite good. A solid 30 Mins of HIIT on the treadmill.

Eating was also quite good today.

Meal 1 - Oatmeal
Meal 2 - Oatmeal
Meal 3 - Chicken, Beans, Peas, Carrots - Chicken tonight sace
Meal 4 - Almonds and a protein shake
Meal 5 - Roast lamb, beans, cauliflower, carrots, pumpkin. ( I wouldnt really call this a cheat meal, as I planned in advance for it and still ate reasonably well)

-Josh

Well yesterday was good up until the end of the day :( I have to admit I really dropped the ball yesterday.

Meal 1 - Oatmeal (1 Cup raw with water)
Meal 2 - Oatmeal (1 Cup raw with water)
Meal 3 - Beans, Peas, Carrots, Chicken and chilli sauce
Meal 4 - Protein Shake and handful of almonds (~40gm)
Meal 5 - Beans, Peas, Carrots, Chicken and chicken tonight sauce
Meal 6 - KFC

I dont know why it happened, I just had bad cravings all day. As soon as I was eating it I regretted it, I knew it was wrong etc etc.

From now on I am going to question myself before eating my meals, "Why am I putting this into my mouth? What will this contribute to my final results?" etc etc. This should help me get my head around it a bit more as eating really is a mental thing more than anything else.

Anyway i'll be back later on for todays update.

-Josh

Well, I feel good :D

its 9:58PM here in Adelaide, South Australia. Currently my eggs are on the stove cooking away, they should be ready in 5 minutes.

Today my eating has been excellent, absolutly everything was on schedule, I didnt miss a thing (except for my eggs - which are cooking now :p) I have also had lots of water, probably a little more than one should. But I seem to have no trouble polishing off a litre of water.

Meal 1- Oatmeal
Meal 2- Oatmeal
Meal 3- Chicken, Beans, Peas, Carrots and CT Sauce
Meal 4- Almonds and a Protein Shake.
Meal 5- Chicken, Beans, Peas, Carrots and CT Sauce
Meal 6- Scrambled eggs (3x eggs and 70ml fat free milk.)

I also had a great cardio workout today, 30 Mins of HIIT in the gym on the treadmill on my way home from work.

Well I better get back to these eggs, before they burn! After that im going to hit the hay tonight, so that I'm ready for my workout in the morning. Hope everyone else has had a great day :)

-Josh.

By the way, I forgot to mention...

Tonight I spent the night catching up with a friend of mine who is quite sick at the moment, So I hired Fantastic 4 - Rise of the silver surfer from the video store.

I have to say I was impressed, and Jessica Alba is mighty hot. Compared to other recent corny superhero movies, I was actually surprised to find that this one was a decent movie

You should see it...

EGGS....ahhhhhhhhhh!

Had another good day today. Although feeling a bit tired now. Ive just finished up meal 6, and im glad the weekend is here, some how ive managed to hurt my leg or strain it, feeling a bit sore. Nevermind, ive got the weekend to recover. Anyway.... Here is the rundown for today.

Meal 1 - 1.5 Cup Sultana Bran (post workout sugar)
Meal 2 - Oats
Meal 3 - Chicken, Beans, Peas, Carrots and CT Sauce
Meal 4 - Almonds & Protein Shake.
Meal 5 - Chicken, Beans, Peas, Carrots and CT Sauce
Meal 6 - Scrambled eggs :D

Compound Training

Squats - 135 plus olympic bar (dont know if you normally count this or not - I left it out)
Benchpress - 90 - plus Olympic bar
Deadlift - 100 - plus Olympic bar

Cardio - 30 Mins of LISS on the incline treadmill straight after lifting before work :)

Im off to bed!

-Josh

Well today was another good day. Rest day today being saturday. Though I feel far from rested at the moment.

Meal 1 - 5 Weetbix with 1.5 cups of skim milk
Meal 2 - Protein Shake
Meal 3 - Chicken, Beans, Carrots, Peas, CT Sauce
Meal 4 - 1 Tablespoon of peanut butter & Protein Shake.
Meal 5 - Subway - Scheduled weekly cheat meal.

Well today was another good day, im starting to hold it all together. All my meals went as scheduled (with a bit of variety)

The day was quite lazy, as I've been needing to catch up on some rest lately. I slept in this morning and then spent the day doing nothing at all really. This afternoon I watched The Day After Tomorrow on DVD for the first time, I thought it was quite a good movie. Tonight I had bowling, infact every sunday night some mates and I go bowling, we are in a league. Tonight I bowled quite well compared to usual, two games 165 and 157, so thats something to be happy about.

No training on sundays.

Meal 1 - 1 Cup of Oatmeal
Meal 2 - Protein Shake
Meal 3 - Chicken, Beans, Carrots, Peas, CT Sauce
Meal 4 - 3x eggs and 1 tablespoon of peanut butter
Meal 5 - Caesar Salad (Salad Greens, Egg, Grilled Chicken, Bacon, Cruitons and Caesar dressing) - Wouldnt really call this a cheat meal. Though its not usually scheduled it is fairly harmless compared to something like deep fried chicken.
Meal 6 - Protein Shake.

By the way, here is my current diet plan which I am eating around, sometimes the meals get switched around in different orders, or I might substitute something to try something new (equally as health - like my caesar salad tonight) But generally this is how it goes.

http://www.adam.com.au/dmci0568/JSFimages/BoatDiet02.bmp

-Josh

Well today was an exceptional day, I had an awesome workout in the gym. I was feeling very good today, also upped my max deadlift weight whilst cutting!

Apart from that was just another normal day at work, Tonight ive just chilled out after the gym and watched The Italian Job on DVD. Now my eggs are on the stove.

Meal 1 - 1 cup Oatmeal
Meal 2 - 1 cup Oatmeal
Meal 3 - Chicken, Beans, Carrots, Peas & CT Sauce
Meal 4 - Almonds and Protein Shake
Meal 5 - Chicken, Beans, Carrots, Peas & CT Sauce
Meal 6 - Eggs are on the stove!

Compound Training

Squats - 135
Benchpress - 100
Deadlifts - 110
Incline Benchpress - 90

Cardio

30 Mins LISS straight after training.

Have a good night everyone!

-Josh

Hello Hello,

Today has been hectic so im going to make this quick. Everything went well today minus a scheduled cheat meal, which could be classified as unscheduled, I had dinner arrangements for tonight booked from over a month ago, which I forgot all about.... :o So I had to rush to a local restaurant as I was at home heating up my usual Chicken, Beans, Carrots and Peas.

Meal 1 - Oatmeal
Meal 2 - Oatmeal
Meal 3 - Chicken, Beans, Pea's, Carrots, CT Sauce
Meal 4 - Protein Shake
Meal 5 - out to dinner, salad, calimari and chips :(
Meal 6 - Protein Shake.

Well today has been an ok day. Ive eaten reasonably well, id say to 95% of what I should have. My training however was not so good. Ive got alot of things going on in my personal life right now which is keeping my brain constantly ticking over, and im finding it really hard to focus on everything as I should be.

Meal 1 - 4 Weetbix with 1.5 cup of Lite White milk.
Meal 2 - Super shake (3.5 Tablespoons of PP, 1/4 Cup of oats, 250ML Lite White Milk.)
Meal 3 - Chicken, beans, peas, carrots, CT Sauce
Meal 4 - Protein Shake and 1.5 Tablespoon of peanut butter
Meal 5 - Chicken, beans, peas, carrots, CT Sauce and a couple spoons of Mashed potato :(
Meal 6 - Protein Shake with water (3 tablespoons)

Training

Trained arms and shoulders tonight with a good friend of mine, was nice to change things up considering I A) have been training compound lifts for the last 2 months and hadnt trained my arms at all in this time. B) am feeling pretty shitty/lost/tired/confused right now, was nice to have someone there to push me through it, training with him really took me away for an hour or two and enabled me to relax my mind whilst lifting some iron. I doubt I would have gotten through it on my own.

well tomorrow is another day... :)

just gotta keep focused... try to keep my mind from wondering.

I love jsf forums

-Josh

Im a space cadet

I Have had this moved to the General journal section from the VIP section.

-Josh

Well today was a good day, i dont really have alot to comment on, just another normal day at work and the gym.

Meal 1 - Oatmeal
Meal 2 - Oatmeal
Meal 3 - Chicken, Beans, Peas, Carrots, CT Sauce
Meal 4 - Protein Shake and 1.5 Table spoons of Peanut Butter
Meal 5 - Chicken, Beans, Peas, Carrots, CT Sauce
Meal 6 - 3x Eggs, 1/4 Cup of Milk, 1/3 Tablespoon of peanut butter.

Training - 30 Mins of HIIT Cardio on the tradmill.

Well its about time I put some pics up after a months progress.

First Picture @ 20% Bodyfat - 102KG - 28/09/07

http://www.adam.com.au/dmci0568/JSFimages/280907.jpg

Second Picture - Unmeasured Bodyfat - 98KG - 02/11/07

http://www.adam.com.au/dmci0568/JSFimages/021107.jpg

Well today was a reasonably good day, except I didnt train. The reason being is because my whole body is aching from every other days training. Im aching literally from my shoulders down to my knee's. I think I would have done more harm than good training today. On a more positive note, ive lost 4kg now or 9lbs for you americans.

Meal 1 - 4 Weetbix
Meal 2 - Oatmeal
Meal 3 - Chicken, Beans, Peas, Carrots, CT Sauce
Meal 4 - Chicken (~300 Grams) and 1 Tablespoon of peanut butter
Meal 5 - Chicken, Beans, Peas, Carrots, CT Sauce
Meal 6 - Protein Shake.

In response to your progress pictures: Besides already being a good looking guy, I definitely see a difference, particularly in the midsection area. Besides that, I think you've been making great progress so far, Josh!! Keep up the fantastic work! :tu:

Good job on the 4kgs. :claphigh:
I agree you can see it mostly in your midsection, and it seems like you have a little in the face... though that could just be the hair :confused:
Either way well done :tu:

In response to your progress pictures: Besides already being a good looking guy, I definitely see a difference, particularly in the midsection area. Besides that, I think you've been making great progress so far, Josh!! Keep up the fantastic work! :tu:

:o Thank you :D

It makes it all worth while when people notice and say nice things :)


Good job on the 4kgs.
I agree you can see it mostly in your midsection, and it seems like you have a little in the face... though that could just be the hair
Either way well done


Hi Achie, Thanks alot for your kind words :)

Well today (Saturday) has been a fairly good day id say, given current circumstances. This morning I did all my cooking for next week, ive said it before, Ive read it before and ill reiterate it again. Preparation is definatly the key to sucess, The amount of times I cant be bothered cooking something is incredible (maybe im just lazy) thanks to my meals which I pre prepare every saturday this makes eating clean really simple.

On another note, I am only human... I went to a good friends 21st party tonight and had 1.5 beers (it is incredibly hard to attend such an event at my age and socialise etc without having a drink or two - and no im trying not to make excuses etc etc), However I made it a strong point not to participate in any drinking games or hardcore boozing, trying to keep the bigger picture of a month or two's progress in perspective later on in the year. Apart from that Today's eating was great.

Meal 1 - Protein Shake
Meal 2 - 5 Weetbix with Milk
Meal 3 - Chicken, beans, peas, carrots, CT Sauce
Meal 4 - Bran with 50gm Sultana's and 1 tablespoon of peanut butter
Meal 5 - Chicken, beans, peas, carrots, CT Sauce
Meal 6 - 3x Eggs, 1/4 cup of milk.

Well today was another fairly good day. I ate all my meals as scheduled and had my weekly cheat meal tonight.

I didnt get up to alot today, helped my dad move some furniture and also watched and old dvd, Airborne. Tonight I had bowling, the team bowled alright, but we lost by 2 points. Overall, I think im ready for another week.

Meal 1- Protein Shake
Meal 2- Bran with Sultana's
Meal 3- Chicken, Beans, Pea's, CT Sauce.
Meal 4- Protein Shake
Meal 5- KFC (cheat meal)

Well the last 2 days have been a little more relaxed than my standard strict regime. I felt like I needed a bit of a break from it all whilst there was quite a few concerning issue going on in my personal life, though i'm glad all of this has been resolved and tomorrow I will be back to normal.

When I say the past two days have been relaxed, I dont mean ive immediatly gone out and gorged on chocolate and quit training, Ive still trained both days and yesterday I set a new record weight for squats during this cutting period.

Monday

Meal 1 - 5 Weetbix with 1.5 cups of Milk
Meal 2 - 1 Cup Oatmeal with Milk
Meal 3 - Chicken, Beans, Peas, Carrots, CT Sauce
Meal 4 - Protein shake & 1 Tablespoon of peanut butter.
Meal 5 - Out for dinner for Melbourne Cup night (Big horse race that everyone celebrates in Australia) - Cheat meal.

Squats - 3x 10 - 135 LBS
Flat Bench - 3x10 100 LBS
Deadlifts - 3x8 110 LBS

30 Mins LISS Incline Cardio on Treadmill.

Tuesday

Meal 1 - Bran With Sultanas and Milk
Meal 2 - Chicken, Beans, Peas, Carrots, CT Sauce
Meal 3 - Protein Shake
Meal 4 - 1 Table Spoon Peanut Butter.

30 Mins running around the local neighbourhood today, This felt great as I got lots of ups and downs to work with, I can really fell the difference in my legs from the hilly area's

Tonight I will be out for dinner and then going to the movies, which ive been looking forward to for the past week. :)

Tomorrow back to normal!

Have a good night all

-Josh

Have a nice Melbourne cup dinner :nod:
Not sure if I will end up making it to my night out, but thats by my choice.
Did you put a bet on?

I had sweeps on "The Fuzz" but it got scratched at the last minute, so I get my money back :(

Well last night was great, I was out for dinner with the girlfriend and we saw "Good luck chuck" which is a new movie here in Aus, i'm guessing most of the Americans on the site have seen it come and go. I thought it was quite funny, considering we are young immature adults :p

Overall today has been a relativly good day, However I didnt train today as my body is still hammered from Mondays workout and yesterdays cardio. Im fine with this as I beleive my body wasnt recovered well enough to head back into the gym, i'm also seeing results, so i'll just keep doing my thing :)

Meal 1 - Protein Shake
Meal 2 - Oatmeal
Meal 3 - Lettuce, Carrot, Cucumber, Beetroot, Onion, Chicken salad with slice of Brown bread.
Meal 4 - Protein Shake & 1 tablespoon of peanut butter
Meal 5 - Chicken, Beans, Pea's, Carrots, CT Sauce.

Thats all for today, im working back into my eating after a couple nice relaxing days off, I have a feeling tomorrow will be a great day for nutrition and cardio.

Have a good night all.

Well overall I think today was a good day :) I ate all my meals as scheduled and had a challenging HIIT cardio workout tonight on the treadmill.

It has been hard for me to get back into my strict diet, today was a bit of a challenge, but I managed to get there! Its all down hill from here...

Meal 1 - 1Cup of Oatmeal with water
Meal 2 - 1Cup of Oatmeal with milk
Meal 3 - Chicken, beans, peas, carrots, CT Sauce
Meal 4 - Protein shake & 1 Tablespoon of peanut butter
Meal 5 - Chicken, beans, peas, carrots, CT Sauce
Meal 6 - Protein Shake with Milk.

Sleep tight!

Yoshi.

Meal 3 - Chicken, beans, peas, carrots, CT Sauce
Meal 5 - Chicken, beans, peas, carrots, CT Sauce


CT Sauce = Chicken Tonight??

I saw Good Luck Chuck the other night as well as we were late to seeing Saw 4 :( I thought it started out well, but by the end it was kind of just blah..

Good job with getting your food back on track! :tu: I'm still trying to do the same.

CT Sauce = Chicken Tonight??

I saw Good Luck Chuck the other night as well as we were late to seeing Saw 4 :( I thought it started out well, but by the end it was kind of just blah..

Good job with getting your food back on track! :tu: I'm still trying to do the same.

CT = Chicken Tonight :)

I use the 99% Fat free ones, if you check out the table they are pretty much harmless, theres practically nothing in the, in the way of fats and sugars.

Yeah the end of the movie was a bit of a downer, I agree.

Monday Morning, my favourite time of the week! NOT. Well I was half way to work this morning when my car radio died, I thought it would probably just be a fuse or something. When I was about 3/4 of the way there my car (4WD Turbo Toyota Celica) (http://www.adam.com.au/dmci0568/ToyModsWorkLog/celicastageone06.jpg) started idling funny wanting to stall etc. I quickly pulled off the main road to check it out and get out of the way of loads of traffic.

I decided to leave my car where it was (relativly safe area) and catch a bus the rest of the way to work, I would worry about the car after work. Now, the last time I checked I wasnt invisible, but the first bus driver must have thought so, because he drove straight past me. I waited another 15 mins for the next bus to come. As I got on the bus and pulled some money out of my wallet for a ticket, the bus driver mouthed "Cant change $50, thats your own problem, go get change and wait for the next bus"

:mad: :evil: I was not impressed.... Rude bastard!

Anyway I decided to walk back to the car and call out roadside assistance, to help me charge it up as I suspected the alternator was faulting, and I clearly wasnt getting to work on the bus. After an hour or so of waiting they rocked up and helped me jump start the car. He also directed me to the nearest auto electrician and followed me there to make sure I made it. Needless to say he was much friendlier and alot more useful than any bus drivers I had encountered this morning. I walked the rest of the way to work from there (approx 20 mins) That can go down towards my cardio for the day :p

I ended up arriving at work fashionably late by about 2 hours, lucky my boss and management team are all pretty understanding. :D

Oh well, theres no use getting upset about these sorts of things. The car is almost 20 years old, and it still runs very well usually. This is the first time that anything has gone wrong with it this year and in the entire period that ive owned it! Replacing an alternator is hardly major anyway.

I know I missed a few updates last week, so i'll do a quick recap for last week. Training was quite good, I trained 4 out of 5 days, though from thursday onwards my nutrition was much like John's recently. I would eat good all day up until dinner time (Meal 5) and then have a cheat meal, or go out for dinner etc. So I didnt loose any weight last week, though I didnt gain anything either.

This week I will be focusing on getting back to my usual nutrition and having just the single cheat meal once per week. I dont know how I will go getting home from work and to the gym tonight as I dont have my car currently. Though if my car is ready I will be walking back down there to pick it up tonight which is about 20 minutes away as I mentioned earlier, which will add towards some form of cardio for the day.

The rest of the week will be fine even if my car isnt ready because I have my bike which I can ride whilst my car is being repaired. Its alot quicker riding to work anyway because I can weave in and out of traffic.

Have a good day, ill be back for updates tonight.

-Josh

Well yesterday was mostly good, apart from the earlier troubles I spoke of. Last night I went down to the beach with my girlfriend as it was nice and sunny (31 deg c), the wind was quite calm so we walked along the beach for an hour or so.

I didnt do any formal training as such yesterday as my day was all over the place (see previous post), though I did walk to work from where my car was dropped off and also walked along the beach last night. So I got plenty of cardio in.

Meal 1 - Oatmeal
Meal 2 - PP & Milk
Meal 3 - Chicken, Beans, Peas, Corn & CT Sauce
Meal 4 - 1 Tablespoon of peanut butter and protein shake
Meal 5 - Fish and chips at the beach with gf, DOH :bang:

I really need to get back on track today, Ive decided to have a week off any formal weight training as ive been doing compound lifts for the last 8 weeks & I was starting to feel like it was really taking a toll on my body last week. Though I will still be doing all of my cardio sessions.

Well this week has been fairly good so far, I apologise for the lack of updates, my internet service got capped cause we exceeded upload/download limit and it is all too hard trying to surf the web at 56k. :lol:

I weighed in at 98kilo's still this morning, so weight isnt really shifting, though im not gaining so i'm happy. Ill just have to keep working at it.

Nutrition is off to a good start today, ive just had my oats and im off to have a protein shake soon.

-Josh

Well after reading Johns update this morning, I feel like he's been reading this journal and kicking me in the ass to get me going again, Ive got to be honest, ive been pretty slack this week, in regards to my cardio, ive only had 3 out of 5 sessions. My diet has been probably 85-90%. I havent gained any weight, but ill get to meal 5 or 6 and usually snack on something im not meant to. I'm glad that I havent put on any weight, but I think its time to admit, ive had some fun this week and I need to get strict now before I landslide back to the old me. I also go on my summer holiday to Queensland in 10 days, so I think it will be a good challenge to be strict up until then.

I have really missed not training weights this week, but my body did need a rest after a solid couple months of compound lifts. I remember my final compound lift workout (around week 8 on a friday) it was absolutly terrible, everything that I usually warmed up with felt heavy and I felt completly depleted. So I obviously needed a rest. Next week I will be going back to individual bodypart training, eg Chest and Triceps on a monday etc etc, Im looking forward to the new regime. I will also be trying some HIIT cardio on an exercise bike, instead of running on the treadmill. I think this will be a good way to remotivate me with some new workouts to help me achive my goals for Feb next year.

Have a good day, and get back into it!!! :p

-Josh

Well today has been a pretty good day, I have set my goal to get down to 95kg, This is a realistic goal to focus on, considering im currently 98KG, its only 6.5lbs to drop. Though I will be going on holidays next wednesday for 10 days where I wont be training or following any strict diet.

I had a great 20min HIIT cardio workout (1 min on, 1 min off) on the exercise bike tonight.

Meal 1 - 5 Weet-Bix with Milk
Meal 2 - 1 Cup oatmeal with Milk
Meal 3 - Chicken, Beans, Pea's, Corn, CT Sauce
Meal 4 - 1 Tablespoon of peanut butter & Protein shake with milk
Meal 5 - Chicken, Beans, Pea's, Corn, CT Sauce
Meal 6 - is yet to come, but when I get home later on tonight I will be having my usual 3 eggs with a splash of milk.

Have a good night all :)

-Josh

Well Im now officially on holidays, I had some extra leave I had to use up before starting my new job. So I have taken the rest of the week off. Next week I will be flying to Queensland for 10 days, where most of the time will be spent relaxing on the beach.

I wont be updating my journal until im back officially on the 10th of December, where everything will go back to normal, training, dieting and journal etc.

Take care all and see you in a couple of weeks

-Josh

Have fun in Queensland, hope you don't come too far north.. you going to the sunny coast? or gold coast?

Have fun in Queensland, hope you don't come too far north.. you going to the sunny coast? or gold coast?

Hey Archie, We are in the Sunny Coast at Sippy Downs at the moment. Though we have been to the Gold Coast a Few times and I have family in Brisbane. So every time we come to Qld, we sort of do the whole lot!

Well im about halfway through my holiday with one week to go. I woke up this morning feeling sort of average. Wishing I was at home in the gym.

After a week of being lazy, sitting on my backside doing nothing at all (in regards to training/cardio) eating whatever I want, I feel really out of form and cant wait to get home and back into the gym, I really miss it after a week!

Also, im really tired of eating junk food! I actually want a bowl of oats with water and some plain chicken breast with vegges!

Now theres a sentence I thought I would never write! I'll see everyone Dec 10th unless I get homesick again. :lol:

Cool.
I'm up in North Queensland at the moment.
Grew up in those parts though and miss it alot, especially the beaches (compared to up here.)
Enjoy the rest of your holiday :)

Well i'm officially back to my normal routine tomorrow, and im really looking forward to it. I even bought myself an Excerise bike as a christmas present to myself, so that I can do my fasted HIIT cardio from home in the mornings, this means I only have to trek to the gym 3 times per week for weight training after work.

Much more conveniant!!!

See you tomorrow.

-Josh

Well today was my first day back into a real routine after a couple weeks holidays and I think I did pretty well, though it wasnt easy.

Meal 1 - Oatmeal
Meal 2 - Oatmeal
Meal 3 - Chicken, Beans, Corn, CT Sauce
Meal 4 - Protein Shake with Water
Meal 5 - Chicken, Beans, Corn, CT Sauce
Meal 6 - Protein Shake with Milk.

Cardio - 15 mins fasted HIIT cardio on exercise bike.

Training - Chest and Tri's

Dumbel Bench Press 3x 10
Inc Dumbel Bench press 3 x 10
Seated Flyes 3x10
Tricep Pushdowns - 3x10

I didnt go crazy with the cardio or weights as you can see, I thought I would easy myself back into it. Im looking forward to my cardio in the morning, now that ive got my own bike it is so much more conveniant.

Night all!
-Josh

Breif update tonight, as i'm running really late!

Started the day off with 15 min fasted hiit cardio on my exercise bike today, also ate clean all day. No trainign scheduled today.

Meal 1 - 5 Weetbix with Milk
Meal 2 - 2egg omlette
Meal 3 - Chicken, Beans, Corn, CT Sauce
Meal 4 - PP and Milk
Meal 5 - Roasted chicken (250 GM)
Meal 6 - 3 Eggs.

Today was a fairly good day. Im finally into the routine of my new job.

Meal 1 - oatmeal
Meal 2 - Chicken, beans, peas, corn
Meal 3 - Protein shake & almonds
Meal 4 - Oatmeal
Meal 5 - spinach, whole grain pasta.

Quick update tonight as im running late once again.

Well im going to put my update up early today as I have to go out tonight to bowling. I started off the day with 20 Mins HIIT cardio on my stationary exercise bike and I must say it almost killed me, i'm still getting back into the routine after holidays.

My goal is now to loose 5KG in 7 Weeks (Early February.)

My eating was great today, though on another note, my legs are rather sore, the exercise bike is really hammering them.

Meal 1 - Oatmeal
Meal 2 - Chicken, Beans, Peas, Corn & CT Sauce.
Meal 3 - Protein Shake with Water and Almonds.
Meal 4 - Oatmeal
Meal 5 - Chicken, Beans, Peas, Corn & CT Sauce.
Meal 6 - I havent eaten this yet, but when I get home I will mix up 3 eggs before I head to bed.

Have a good night everyone!

Today was another reasonably good day, I started with 20 mins of HIIT cardio, had a flat out day at work, but apart from that it was good.

Meal 1 - 5 weetbix with milk
Meal 2 - chicken beans peas corn
Meal 3 - protein shake and almonds
Meal 4 - protein bar
Meal 5 - Chicken and 1 Potato.

Hey MAD180!
Thought I'd drop in since I'm done with finals and have some time to catch up on journals. :) Based on what I've read in your most recent entries, things seem to be going well with you! I hope your enjoying your new job and good luck with reaching your weight loss goal! I know you can do it! :gl:

Hey MAD180!
Thought I'd drop in since I'm done with finals and have some time to catch up on journals. :) Based on what I've read in your most recent entries, things seem to be going well with you! I hope your enjoying your new job and good luck with reaching your weight loss goal! I know you can do it! :gl:

Hey Grace.

Congratulations on finishing up your finals! I hope you had a good christmas and new year.

Well as some may have noticed I had a little time off, ive had a bit of an injury in my right shoulder, but it is all coming back together now.

This year ive set out to keep my training and nutrition "interesting" Last year I went too hardcore for my own good. I tried to stick to iron will diets of oats and brocoli with chicken and I beleive this was my own downfall, as I found myself losing interest in diets and nutrition completely after a month or so and therefore I didnt make a huge amount of progress.

I am now focusing on eating healthy foods (still to a certain amount of calories.) I beleive I will get better results like this and I know that I will be able to maintain my interest and focus alot better.

Making a complete change from eating whatever I liked to a strict bodybuilders diet was something I could not do. (and I hate admitting that I failed) so this year I am going to ease myself into nutrition to maintain some flavour so I dont get bored of eating. Plain oats, brown rice and stale chicken breasts arent for me right now.

I also am currently training one body part per day 5x per week. This is something different for me compared to previous training routines.

I am trying lots of new things this year to keep my training and nutrition interesting. That is the key for me. Last year I plain and simply became bored after short periods of time - hence minimal progress.

Meal 1 - 5 Weetbix with 2 cups of Tone 99% fat free Milk
Meal 2 - PP with water, 25GM Almonds
Meal 3 - Chicken Salad YUM! - Lettuce, Carrot, Light Grated Cheese (15g) & 200GM Chicken breast with a little 99% Fat free ceasar salad dressing
Meal 4 - PP with Water
Meal 5 - Chicken breast with bbq sauce, 1 cup (cooked) brown rice cooked through with chilli, coriander, mint, thyme.
Meal 6 - 3x Eggs, 1/3 cup ff milk.

Training.

Today I trained back.

Deadlifts - 3x10 - 120lbs
Wide Grip Seated Row - 3x10 - 120lbs
Olympic Bar Bent over Rows - 3x8 - 110lbs
Close Grip Lat Pull Downs - 3x10 - 110lbs
Wide Grip Lat Pull Downs - 3x10 - 80lbs

Have a good night all :)

-Josh

Well today was another good day. Once again no cardio, as i'm easing back into it. I trained shoulders today and mainted a clean-ish diet. Though I probably did eat a little bit too much today.

Meal 1 - 5 Weetbix with 2 cups of Tone 99% fat free Milk
Meal 2 - PP with water, 25GM Almonds
Meal 3 - Chicken Salad YUM! - Lettuce, Carrot, Light Grated Cheese (15g) & 200GM Chicken breast with a little 99% Fat free ceasar salad dressing
Meal 4 - 125GM Chicken Breast
Meal 5 - 300GM Chicken (gotta love that protein) Cabbage, Carrot, tomato.

Shoulders

Shrugs - 3x10 - 100LBS
Side DB Raises - 3x8 - 20LBS
Front DB Raises - 3x10 - 20LBS
DB Shoulder Press - 3x10 - 20LBS

Tomorrow morning I am going to try and get back into my cardio.

Sleep tight all!

-Josh

Well today was another good day. Today I trained chest.

Bench Press - 130LBS 3x10
Decline Bench Press - 65LBS 3x10
Cable Cross Over - 30LBS Plates 3x10
DB Incline Bench Press 45LBS 3x10
Seated Chest Press - 70LBS 3x10

I also ate good all day again.

Meal 1 - 5 Weetbix with 2 cups of Tone 99% fat free Milk
Meal 2 - PP with water, 25GM Almonds
Meal 3 - Chicken Salad YUM! - Lettuce, Carrot, Light Grated Cheese (15g) & 200GM Chicken breast with a little 99% Fat free ceasar salad dressing
Meal 4 - PP with Water
Meal 5 - Chicken Salad - Lettuce, Carrot, Light Grated Cheese (15g) & 200GM Chicken breast with a little 99% Fat free ceasar salad dressing

Sorry for the quick update today, im running REALLY late!

-Josh

Well ive got to admit, im pretty sore today. Im really starting to feel hammered after 4 days of training. It was also 114 (45c) degree's here today. Nice and hot.

Today I trained arms, I like to train supersets when I train arms.

Barbell Bicep Curl - 40Lbs
alt
Barbell Tricep Extensions - 40lbs - 3x10

Barbell wrist curls (forearms) - 30lbs - 1x15

EZ Bar Seated Bicep Curls - 20KG
alt
Dumbell Tricep Extensions - 25lbs - 3x10

Barbell wrist curls (forearms) - 30lbs - 1x15

DB Hammer Curls - 25lbs
alt
Overhead DB Tricep Extension - 40lbs - 3x10

DB Concentration Curls 25lbs
alt
Tricep Pressdown - 18kg - 3x10

I also ate clean again today.

Meal 1 - 5 weetbix with 99% FF Milk
Meal 2 - PP with water and 25GM Almonds
Meal 3 - 175GM Chicken Breast, Beans, Corn, Peas, CT Sauce
Meal 4 - PP with Water
Meal 5 - 250GM Chicken Breast.

Im very sore today, I feel like ive been in the wars. I trained my legs today and they were instantly sore after training. I know i'm going to be hobbling round like a penguin tomorrow.

Hack Squats - 60kg plus frame - 3x10
Hamstring Curls - 18kg - 3x10
Leg Extension - 45kg - 3x10
Calf raises - 25kg - 3x10

Ive got to admit, I didnt train my legs very hard, and quite often I dont. My legs are very big in comparison to the rest of my body from years of cycling. They also seem to grow very easy compared to the rest of my body. I just train them moderatly to keep them in check with the rest of my body and keep everything else growing.

Meal 1 - 5 Weetbix with FF Milk
Meal 2 - PP with water & 25GM of Almonds.
Meal 3 - Chicken Salad - 220GM of Chicken, Lettuce, Carrot, 15GM grated lite cheese & 1 piece of rye bread.
Meal 4 - PP with Water
Meal 5 - 220GM of chicken breast and some pasta (didnt measure - cheat meal)

Tonight meal 5 was my cheat meal for the week, but I probably shouldnt have had it since tomorrow is the annual German Festival in adelaide where basically everyone gets drunk and drinks german beer & eats german hot dogs. though I dont feel so bad as Its only on once a year, so it's not like I will be doing it again next saturday.

No training tomorrow or sunday, I'm going to need the recovery. Have a good night all!

-Josh

Yesterday was a good enjoyable day. However my diet wasnt the best which was somewhat expected.

Meal 1 - 4 Weetbix with FF milk.
Meal 2 - 200GM Chicken Breast & 20GM of Almonds.
Meal 3 - PP with water and 1 slice of rye foccacia.

and it all went down hill from there, on the upside, when I jumped on the scales last night I had lost 1kg from all of my training over the week. :)

So its not all bad news, Take care.

-Josh

and it all went down hill from there, on the upside, when I jumped on the scales last night I had lost 1kg from all of my training over the week. :)

So its not all bad news, Take care.
-Josh

Everyone has minor slip-ups here and there, no biggie. :) You were really on track with your diet and training this week, and obviously it paid off since you saw the numbers on the scale go down! :tucool: Enjoy the rest of your weekend, Josh. :D

Everyone has minor slip-ups here and there, no biggie. :) You were really on track with your diet and training this week, and obviously it paid off since you saw the numbers on the scale go down! :tucool: Enjoy the rest of your weekend, Josh. :D

Hi Grace, thanks for dropping bye :) Yeah I just need to stick at it and treat myself occasionally for special events like this and I will continue to make good progress.

Today I trained 20 mins of HIIT cardio on the exercise bike before work and trained my back after work.

Straight Leg Dead lifts - 110lbs - 3x10
Lat Pull Down - 120LBS - 3x10
DB Rows - 50Lbs - 3x10
Seated Row - 130lbs 3x10.

Meal 1 - 5 Weetbix with FF Milk
Meal 2 - PP wth water and 25GM Almonds
Meal 3 - CT Sauce, 180GM Chicken Breast, Beans, Peas, Corn
Meal 4 - PP with Water
Meal 5 - 200GM Chicken Breast Fillet.

I felt absolutly blasted after training today, my back is definatly going to be sore tomorrow, back into the cardio also!

-Josh

DIET

Meal 1 - 5 Weetbix with FF Milk
Meal 2 - PP with water
Meal 3 - 180 gm Chicken Breast, Beans, Peas, Carrots
Meal 4 - 200GM Chicken Breast fillet
Meal 5 - Large Salad with 150GM Chicken Breast.

TRAINING

Cardio - None

Side Shoulder Raises - 50LBS - 3x10
DB Shrugs - 90LBS - 3x10

Flat Bench - 175LBS - 3x7
Inc Bench - 130LBS - 3x7
Seated Fly Machine - 70LBS - 3x7

COMMENTS

Well today was another good day. Today I trained my Chest and Shoulders. I also ate reasonably well today.

I am considering stopping my cut and bulking up when I get back from my holiday. I am no where near any sort of low body fat percentage range, though there really is no point in cutting at this time of year as we are just finishing summer, by the time I get lean I will have to maintain for 4 - 5 months which isnt really ideal. Also as the end of february comes around it starts to get cold here and head into winter. So its not really ideal beach weather for looking lean and hard etc. This time of year everyone puts on their long sleeves and track pants, so it wouldnt matter if I gained a couple of pounds whilst bulking.

Ideally my plan would be to bulk until the end of June, starting when I get back from my holiday at the end of february, so that I have 4 months of solid bulking and then. Start cutting on the first of July as I will have a higher bodyfat percentage to cut down (since i'm not lean now) this will give me 6 months of cutting. By the time December gets here next year and the weather gets warmer I should be fairly lean.

I'm a bit in two minds about what to do though, also im a bit scared to put on alot of fat, since I havent really bulked properly before as I would need to eat close to 4000cal's per day to maintain my current 100kg mass.

Any comments or insight on the matter would be greatly appreciated

-Josh

Over the last couple of days I have just been free training. Ive finished training the rest of my body for the week.

My nutrition has still been quite good, no let down there. Im still tossing up the idea of bulking. Not really sure which way to go yet. Its quite a descision.

-Josh

I have decided to go with my gut instinct and bulk when I get back from my vacation. I have 2 more weeks before we go away, I will continue to free train up until then to prepare my body for MAX-OT when I get back.

Im currently aiming to bulk to the end of June using MAX-OT, after this I will begin my cut for the rest of the year.

-Josh

Today I trained Chest and Triceps

Flat Bench - 3x6 - 175lbs
DB Flyes - 3x6 - 40lbs
Inc Bench - 3x6 - 130lbs

Tricep push downs - 3x6 - 60lbs
BB Tricep Extension - 3x6 - 60lbs

I ate reasonably well today also, though i'm not overly stressed about eating as my bulk wont be officially starting till I get back from vacation, so i'm currently free training for 2 weeks till I go away.

Meal 5 was the only let down today where I had a couple of bits of pizza with my normal meal. Everything else was spot on. Boy it sure is hard to eat alot when your bulking. I'm sure my body will get used to it though.

-Josh

TRAINING: Back and Biceps

Deadlifts: 3x10 - 110lbs
DB Row: 3x10 - 50lbs
Lat Pull Down: 100lbs

21's - 3x21 - 40lbs

FOOD: M1 - 5 Weetbix with FF Milk & Protein Shake
M2 - 1.5 Tblspoon peanut butter, 40GM almonds & 100GM Brown rice
M3 - 100GM brown rice & 150GM chicken thigh fillet.
M4 (Pre-workout) - 40gm PP & 50gm oats with water
M5 (Post-workout) - 40gm PP with water.
M6 - 150gm roasted chicken, 200gm potato, 1 small carrot & 50gm beans.

COMMENTS: Well I am finally back from my holiday through the pacific islands (Vanuatu, Fiji, New Caledonia) I had a fantastic holiday, though it is also nice to be back. This is my first week back in the real world, so I am easing myself back into training, eating and my job. Next week I should be in good form to pick right up where I left off and make some solid progress for this year!

-Josh

TRAINING: None

FOOD:

M1 - 5 Weetbix with FF Milk & Protein Shake
M2 - 1.5 Tblspoon peanut butter, 40GM almonds & 100GM Brown rice
M3 - 100GM brown rice & 150GM chicken thigh fillet.
M4 - 150GM Chicken Breast Fillet
M5 - 150 GM Lean Beef, 150gm white rice, beans, corn.

COMMENTS:

Well today was a terrible day, my car broke down on the way to a clients job, so I was late to a job, then again on the way home. So I rolled to the mechanic, therefore I missed my cardio session last night. Although if you count all of the times I had to push my car around today, id probably break even. This should be interesting since ive just been overseas and spent pretty much all of my money.

come-on pay day! (2 more weeks) :(:bang:

-Josh

Monday 3rd March 2008.

TRAINING:Today I trained Chest and Tri's

BB Bench Press - 3x10 - 60lbs
BB Inc Bench - 3x10 - 60lbs
Cable Cross Over - 3x10 - 13kg
Pec Dec - 3x10 - 23KG

Tricep Kick Backs - 3x10 - 20lbs
BB Tricep Press - 3x10 - 20lbs

TRAINING: 40Mins LISS Cardio - Neighbourhood walk/run

FOOD:

M1 - 5 WeetBix and PP
M2 - 40GM Almonds and 2 Rye slices with Peanut Butter (natural)
M3 - 120GM Brown rice & 150GM Chicken Breast
M4 - PP with Oats & 40GM Almonds
M5 - Rye bread wrap with 150GM Chicken Breast.

TRAINING: Back and Biceps

T-Bar rows - 3x10 - 165lbs
Close Grip Lat Pulldown - 3x10 - 100lbs
DB Rows - 3x10 - 60lbs
Deadlifts - 3x10 - 135lbs

Barbel Curls - 3x10 - 40lbs
Hammer Curls - 3x10 - 25lbs

FOOD:

M1 - 5 WeetBix and PP
M2 - 2 Rye slices with Natural peanut butter
M3 - Beans, Carrots, Potato & 200Gm beef
M4 - PP and 40GM Almonds
M5 - PP
M6 - Wholemeal wrap with 150GM Chicken.

Well I havent updated this for a while as I have been really busy with work and social activities.

I will give a breif update over the past month or so, I have been training weights quite reguarly 3 times per week (Mon, Wed, Thurs) I havent really done much cardio (winter time here), though managed to drop 2 or 3 pounds. I havent been extremely strict calorie counting, instead ive just been concentrating on eating clean & healthy. Generally avoiding junk food and alcahol.

-Josh

Today was a good day overall. I thought I should continue updating my journal.

6:30AM- Fasted liss cardio- Walk the dogs (paced) for 50 mins

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM wholemeal pasta & 170GM Chicken breast fillet
MEAL 4- PP & 50GM Almonds

5:00PM- Back and Biceps

Barbell Rows - 3x10 - 50KG
Close grip lat pdown - 3x10 - 41kg
Wide grip row - 3x10 - 55KG
Bent extensions - 3x10 - bodyweight

Concentration curls - 3x10 - 20lbs
Hammer curls - 3x10 - 20lbs

MEAL 5- Steamed vegetables and 200gm Chicken breast
MEAL 6- PP w/ skim milk (yet to come) :)

-Josh

Today was another good day for my progress. Founds john's updates quite inspiring as of late and often find myself thinking about training or my diet during my space cadet sessions at work.

6:30AM- Fasted liss cardio- Walk the dogs (paced) for 50 mins

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM wholemeal pasta & 170GM Chicken breast fillet
MEAL 4- PP & 50GM Almonds
MEAL 5- Stirfyr vegetables and 200gm Chicken breast
MEAL 6- PP w/ skim milk

I had another great training day today, today was a little harder as it was a rough day at work, but I managed to get through it!

6:30AM- Fasted liss cardio- Walk the suburbs (paced) for 50 mins

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM wholemeal pasta & 170GM Chicken breast fillet
MEAL 4- PP & 50GM Almonds

4:15PM- Chest and Triceps

DB Inc Bench press - 50lbs - 3x10
DB Bench 50 - 3x10
Cable Crossover 13kg - 3x10
Pec Deck - 28kg - 3x10

DB pull overs - 3x10 - 45lbs
Tricep press down - 3x10 - 21kg

MEAL 5- Mushrooms, Sweet Potato & Chicken breast.

-Josh

Well I missed my cardio today (on purpose) because I knew it was leg day and i've had a few aches and pains as of late in my legs, not sure why, so I wanted them to be charged for training. I didnt train very heavy cause I didnt want to cause any undue damage.

Overall nutrition has been reasonably strong this week.

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- Chicken, Broccoli, Beans, Carrots
MEAL 4- PP & 50GM Almonds

4:15PM- Legs and Shoulders

Hack Squat - 30KG - 3x10
Hamstring Curl - 18kg - 3x10
Leg extension - 32kg - 3x10
Calf Raises - 32kg - 3x10

DB Side raises - 3x10 - 40lbs
DB Shoulder press - 3x10 - 40lbs

MEAL 5- Pork (bad :() Beans, Cauliflower, Broccoli

-Josh

Well today was a solid day of eating and training, i'm rather happy with the results.

6:30AM- Fasted liss cardio- Walk the suburbs (paced) for 50 mins

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds

4:15PM- Back and Biceps

Barbel Rows - 40KG - 3x10
DB Bent Rows - 60LBS - 3x10
Straight arm rows - 8 - 3x10
Close grip lat pulldown - 41kg - 3x10

BB Bicep Curls - 3x10 - 50lbs
EZ Bar Hammers - 3x10 - 20kg

MEAL 5- Chicken, Brocolli
MEAL 6- PP with Milk

-Josh

No weight training today as it is a rest day, nutrition was good again :)

6:30AM- Fasted liss cardio- Walk the suburbs (paced) for 50 mins

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds
MEAL 5- Chicken, Brocolli

-Josh

Missed my update last night, so I thought id get it in early this morning.

SORE LEGS - My right leg is really sore for some reason, its a funny pain in the joint and is quite awkward, no cardio or training today due to leg.

I also didnt eat enough today, was so busy at work and my mind has been wandering, I wasnt as organised as I should have been. (food prep)

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 5- Chicken, Brocolli

-Josh

Well as it works out I am about a day behind with my updates lately, work has been flat out & So here is Thursdays update on a Friday. Nutrition and training has been solid so far this week.

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds

4:45PM- Chest and Triceps

DB Flat Bench - 60LBS - 3x8
DB Inc Bench - 50lbs - 3x8
Cable Cross Over - 13KG - 3x10
Pec Dec - 28KG - 3x10

Tricep cable Press down - 21KG - 3x10
Overhead DB tricep Press -40kbs - 3x10

MEAL 5- Chicken & Mushrooms

-Josh

Today was another good solid day of progress, as it was saturday - no cardio or training today. Nutrition was spot on.

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & Almonds
MEAL 5- Chicken, Mushrooms
MEAL 6- PP with Milk (yet to come)

-Josh

It appears I'm a day behind with updates again, Sunday was rather cruisy with no training or cardio. Today my cheat meal is scheduled (usually around dinner time)

It is rather conveniant that i'm a day behind with my update considering its now Monday morning (but i'm still writing sundays update.) I now feel qualified to ponder my thoughts a little in my journal. During the week I had a few moments where I was really quite tempted to go off the rails a little and defer from my scheduled meals. However I managed to stay on track (by focusing on one day at a time). Last night I knew it was cheat meal time and I was really looking forward to it since I had been strong all week sticking to my scheduled meals. I ordered a gourmet pizza with 2 mates to share and a garlic bread.

About 10 minutes into the meal I was feeling rather full and bloated and generally quite gross. I knew that I instantly regretted eating the pizza and felt as if I had let myself down. Though another part of me said "you've woked hard all week, you deserve it. Enjoy it!" So I decided to sleep on it (hence no update last night)

Now im going to be rather blunt. When I woke up this morning, I felt like compete shit. My mindset has now also changed to "although I worked hard all week, and I deserve the cheat meal, I wish I didnt have it" I believe alot of my recent will power and focus has come from the forums here reading a few peoples updates reguarly and Definatly from reading John's daily updates. I truely believe that focusing on diet and schedule just one day at a time really is the key to success. Since John posted this recently I have thought about it and it has really helped me alot. I used to be the sort of person that would focus on weeks or entire months at a time, and I would fail again and again. After all, the thought of eating broccoli for 2 months straight everyday is rather daunting, though its quite manageable if I take baby steps, one day at a time. :lol:

I also lost 2lbs (just under 1kg) over the past week when I weighed in this morning even after my crappy cheat meal. :D

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- 50GM Almonds
MEAL 5- Pizza & Garlic bread (cheat meal for the week)

-Josh

Monday 28/04/08

Today was another good day :) I'm starting to feel stronger in the gym, which is a bit odd since im cutting, but i'm all for my lifts increasing!

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds

5:00PM- Back and Biceps

Barbel Rows - 40KG - 3x10
DB Bent Rows - 60LBS - 3x10
Wide grip seated rows - 55kg - 3x10
Close grip lat pulldown - 41kg - 3x10

BB Bicep Curls - 3x10 - 50lbs
DB Bicep curls - 3x10 - 25lbs

MEAL 5- Chicken, broccoli
MEAL 6- pp, milk (yet to come)

-Josh

Tuesday 29/04/08

I had another good day today, nothing out of the ordinary to report. No training today, just cardio. It is getting colder in the mornings, definatly fast approaching winter!

6:20AM- 50 mins Fasted LISS cardio (walk the suburbs paced)

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds
MEAL 5- Chicken, broccoli
MEAL 6- pp, milk (yet to come)

Something else cool happened today, I almost forgot. GTA4 was released. Since I dont have to train tonight, most of my night will probably be spent on the xbox :lol:

http://consoles-de-jeux.fr/jaquette/jaquette-gta4-xbox-360

-Josh

Wednesday 30/04/08

Today I was pretty flat and tired, I felt the preassure to cheat even more-so today compared to any other recent days, I almost skipped my workout too. Then I thought about all my recent hard work and my goals. Ended up eating all meals as scheduled and training.

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds

4:45PM- Chest and Triceps

DB Flat Bench - 60LBS - 3x8,9 & 5
DB Inc Bench - 50lbs - 3x8
Cable Cross Over - 13KG - 3x10
Pec Dec - 28KG - 3x10

Tricep cable Press down - 21KG - 3x10
Overhead DB tricep Press -40kbs - 3x10

MEAL 5- Chicken & Mushrooms
MEAL 6-pp and milk (yet to come)

-Josh

Thursday 1/05/08

Today was a great day, though work was flat out. The day literally flew. Not that im complaining at all, the faster it goes the better! Nutrition was spot on, I also trained Legs and Shoulders today, it wasnt the heaviest session though because my back is a bit sore and I dont want to irritate that. I know I probably shouldnt have trained, but I was just pumped for my workout :D

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds

5:15PM- Legs and Shoulders

Squats (real deep - sub 90 deg) - 50KG - 3x10
Hamstring Curl - 23kg - 3x10
Leg extension - 40kg - 3x10
Calf Raises - 40kg - 3x10

Side raises - 3x10 - 50lbs
DB Shoulder press - 3x10 - 40lbs

MEAL 5- Chicken & Broccoli
MEAL 6-pp and milk (yet to come)

-Josh

Friday 2/05/08

Friday! My favourite day of the week. When I woke up this morning and got out of bed, I was instantly reminded of deep squats. I definatly had jelly legs all day today, boy was I glad it was a rest day. Nutrition was spot on again. Looking forward to this weeks weigh in, ive been supurb all week :D

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds
MEAL 5- Chicken & Sweet potato.

-Josh

Saturday 3/05/08

This morning I had a fairly decent round of Golf, which is always a good start to a saturday morning. The rest of the day went as normal. Tonight was also my cheat meal for the week, My girlfriend and I went out with my brother and his girlfriend to a nice pub for dinner, teh food was great and it was a good night overall :) (banany is smiling at me right now as I type this)

I will am curious about my weigh in this week, with the except of tonights scheduled cheat meal, my nutrition has been spot on 100% all week. Ill keep you posted! :D

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds
MEAL 5- Chicken Snitzel and Chips with Mushroom sauce (cheat meal for the week)

-Josh

Sunday 4/05/08

When I woke up today I didnt feel real flash, ive had a lazy day today. Meals were fine for the start of the day, but I ate a couple bits of pizza tonight because I couldnt be bothered cooking and I wasnt feeling well.

Ill be back on the horse tomorrow though, I garuntee it.

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- Pizza :(

-Josh

Monday 5/05/08

Well let me start off by saying my nutrition was back to normal today, 100% spot on, I also had great intentions of training until I injured myself at work today at 5:20PM.

For those that arent aware, I work in the IT industry as a sys admin, though from time to time, I have to go the extra step to get the job done. This afternoon I was working late (past normal finish time) Installing patch panels into a rack. When the cabling guys finished the data cabling for the office I was working in, they popped the patch panels in the roof (because the rack hadnt arrived yet.) This meant that I had to climb up on a ladder, remove the floor tile and pull all the floor tiles down. Unfortunatly for me I didnt realise how poor the building had been cabled (over the top of all the insulation & A/C Vents - it looked like a dogs breakfast in the roof) as I pulled the first strand of cabling and the patch panel down my head was in the roof and I copped an eye full of insulation dust. (with 5 minutes to go before the job was done)

Fast forward 2 hours im in the doctors surgery with my eye swolen up the size of a golf ball, I can not open it because im in so much pain and when I do, everything is just blurry. I ended up getting it completly flushed out which was quite a painful process. I've got a couple days off work because im not meant to be focusing on any computer screens so that my eye can recover. I also have to have presciption eyedrops every day and night. Alas I will have to make up my back and biceps workout tomorrow which normally would have been tonight. (no biggie) Would have been nice to not have gotten injured and had a normal gym night though.

I probably should wrap this up since im not meant to be on the computer. :cool:

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds
MEAL 5- Chicken & Broccoli

-Josh

Tuesday 6/05/08

Well my eye is alot better today, which is a good thing, Nutrition was also good today. This morning I weighed in at 101kg (222 lbs) thats a total loss of 7lbs over the past 3 weeks.

MEAL 1- 5 Weetbix with skim milk

9:30AM- Back and Biceps

Barbel Rows - 40KG - 3x10
Close grip lat pulldown - 45kg - 3x10
DB Bent Rows - 60LBS - 3x10
Wide grip lat Pulldown - 41kg - 3x10

BB Bicep Curls - 3x10 - 50lbs
DB Bicep curls - 3x10 - 25lbs

MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds
MEAL 5- Chicken, broccoli
MEAL 6- pp, milk (yet to come)

-Josh

Thursday 8/05/08

I had a good day today with nutrition, all my meals were spot on. Though what really pissed me off today was with my training, I had a serious ache in my right shoulder which I may have to get checked out, Ended up quitting my workout early cause my shoulder was hurting bad :(

I hate not being able to train. :mad:

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds
MEAL 5- Chicken, broccoli
MEAL 6- PP & milk

-Josh

Friday 9/05/08

Today was a reasonably good day today. My nutrition is good, but my head is wandering with a few personal issues at the moment. Ill get through it, just have to stay tough :D

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds
MEAL 5- Chicken, broccoli

-Josh

Monday 12/05/08

Well my reason for lack of updates over the weekend is due to the fact I had a hellish week at work (I'm an ICT Engineer) and I was avoiding computers like the plague on the weekend, Today was not alot better work wise.

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds

4:45PM- Chest and Triceps

DB Flat Bench - 60LBS - 3x8,9 & 5
DB Inc Bench - 50lbs - 3x8
Cable Cross Over - 13KG - 3x10
Pec Dec - 28KG - 3x10

Tricep cable Press down - 21KG - 3x10
Overhead DB tricep Press -40kbs - 3x10

MEAL 5- Scheduled meal eating out to catch up with friends from out of town.

-Josh

Tuesday 13/05/08

Today was another good day for me, fairly typical week day, no training. Recovery today.

6:00 AM- 45 Mins Fasted LISS cardio - Walk/Jog the suburbs.

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds
MEAL 5- Lamb, Broccoli, Carrots, Beans.

-Josh

Wednesday 14/05/08

Nutrition was great today, though didnt end up training as felt quite average, think im getting sick because I had alot of ache's from training monday which I dont normally get and starting to get a runny nose and headache's etc.

MEAL 1- 5 Weetbix with skim milk
MEAL 2- PP & 50GM Almonds
MEAL 3- 160GM Pasta, 170GM Chicken
MEAL 4- PP & 50GM Almonds
MEAL 5- Chicken, broccoli.
MEAL 6- PP, milk.

-Josh

Wow, I sure have been out of the JSF loop for a quite a period of time.

Alot has happened in my personal life over the past 6 months or so. I bought my first house in September. Ive also bought a new (used) car recently and ive moved jobs. This year has been enormous financially and mentally and quite simply... I cant wait for it to be over. I am seriously looking forward to next year coming round so I can settle into some sort of normality in my new house with the new job.

Training has been going well, I have been making some good progress. I packed on some good size over winter and made some good gains to my lifts on paper. Ive been cutting for the past 5 weeks, so far I have dropped 7lbs. I am fast approaching being double figures on my scales (in KG's - damn Australians and their metric system) which is something I have not been for quite a period of time and I am very excited about. :tucool:

Training and dieting have become pretty much second nature lately. I dont tend to think about the process anymore. I eat, I train, I do my cardio - its a wonderful habbit and im seeing some nice results for it. :)

I will leave you with a photo of my new toy before I leave, boy is she a whole lot of fun! :D

http://www.adam.com.au/dmci0568/yoshiwrx.jpg

I really should get more involved with JSF and get back to journaling daily.

-Josh

Well I had an awesome Chest/Shoulders workout yesterday. I sucessfully upped the weight in all my lifts and managed to complete my goal set/rep ranges also. I must say its the best workout i've had in a while and I was feeling absolutly explosive in the gym. My nutrition was also spot on which im quite pleased about. When I have a bit more time I will post up what I have been eating and my current training schedule for those who would like to critique.

Work hard! :D

Hi All,

Well I had an awesome Back/Biceps workout yesterday, my back promptly reminded me that it had been worked on over the weekend when I woke up this morning. Diet was pretty clean over the weekend, id say 90% effort there. I usually relax over the weekend and have a cheat meal Saturday night (which I did) and it was good :)

In the next couple of days I will get my food and gym schedules up, so people can see what im up to.

Thanks
Josh.

Well I had an awesome Back/Biceps workout yesterday, my back promptly reminded me that it had been worked on over the weekend when I woke up this morning.

Hey - if I read right your in a similar boat as me as far as getting in the groove again. I LOVE feeling sore after a workout. For whatever reason I don't get doms very strong - I need to change up my exercises and sets/reps significantly and then after the first week there pretty much minor. I guess not having the feeling all the time really makes me crave and appreciate it.

Anyway, good luck with your progress. Seeing you talk about being eager for this year to be over made me proud that you started back on workouts BEFORE Jan 1st. No better way to move on than to start now.

Hey - if I read right your in a similar boat as me as far as getting in the groove again. I LOVE feeling sore after a workout. For whatever reason I don't get doms very strong - I need to change up my exercises and sets/reps significantly and then after the first week there pretty much minor. I guess not having the feeling all the time really makes me crave and appreciate it.

Anyway, good luck with your progress. Seeing you talk about being eager for this year to be over made me proud that you started back on workouts BEFORE Jan 1st. No better way to move on than to start now.

Hey Boomer, Yeah your pretty much right. Ive been training for a while (3 or 4 years.) But lately I feel like I have really stepped up a notch. (and the mirror is slowly starting to reflect results) I have been consistantly focused on diet, fired up for training sessions and mentally strong determined to put pen to paper in the books.

However truth be told, yesterday I actually rocked up late to the gym. When I arrived it was scheduled to close in 45mins. I thought to myself, what the heck. I may aswell go for an intensity style workout, so I trained with 45seconds MAX rest between sets and 1 Minute max between changing exercises, I think thats why the doms have got me today. I did feel quite spent by the end of yesterdays workout. It was a mighty rewarding and somewhat empowering feeling though.

Thanks for the kind words, I really am in the zone at the moment and i'm determined as ever to make some good solid results.

Josh

Well this week is my week off from lifting and its killing me, my training has been solid over the past 8 weeks and I must be honest and say that I am looking forward to a change in my routine. I didnt realise how much I would miss a week off when I had planned one, though i'm sure my body is greatful.

My next 8-10 weeks worth of workouts will be full body/compound sessions. I havent finalised what exactly I will be doing as of yet, but I am working on it this week to get prepared for next week.

By diet and cardio sessions will remain the same as i'm still shedding fat at a good rate, so I see no need to change this until my progress halts.

Well today will be my first day back in the gym after a full weeks break from lifting. Im looking forward to it. My diet and cardio have remained steady over the past week. My scale weight this morning indicated that I have lost just over a pound last week. I havent done a bodyfat test yet this week, so not exactly sure how much fat I dropped relative to LBM, but all results are yet to come. :)