Week 18 workout 5
Food
07:00 am - 5 weetabix/milk/sugar, 1/2 a protein shake, raisins
10:00 am - 3 boiled eggs, coffee, apple, bannana
01:00 pm - veg/salad with tin of tuna, grapes/kiwi/pinnapple
04:00 pm - veg/salad with tin of pilchards
05:00 pm -------------------------- 06:00pm Workout
06:00 pm - Protein shake, sugary cereal
07:30 pm - 2 cod fillets, spinach, brussells, broc, caul, carrotts
Workout - Upper body
Decline BB Bench press - 55KG
Incline DB Rows - 2x25KG
BB curls - 35KG
French presses - 25KG
Dave's workout
Moderators: Boss Man, cassiegose
With regards to bulking and cutting, should i keep tryin to bulk untill im stronger/bigger or should i do a 'cutting phase' and then go back to bulking? Im not really losing weight at the moment, and still got some body fat % to be losing.
I dunno if coz i work in an office enviroment I dont burn alot of cals, apart from doin weights 4 times a week and cardio twice, some of the good stuff stores as fat?
I dunno if coz i work in an office enviroment I dont burn alot of cals, apart from doin weights 4 times a week and cardio twice, some of the good stuff stores as fat?
Week 18 workout 6
Food
07:00 am - porridge with seeds, mixed berries, dried apricots, 1/2 a protein shake
10:00 am - nat. cottage cheese handful of cashews, bannana, apple, coffee
01:00 pm - Veg/salad with 145g chicken, blueberries
04:00 pm - Veg/salad with turkey ham and beef slices
05:00 pm ------------------------ 06:00 pm Workout
06:00 pm - protein shake & slice of wholemeal with nat. pnut butter
07:30 pm - home cooked chilli con carne with small amount of brown rice
may have small amount of protein and veg later.
Workout (lower body)
Sets - 8
Reps - 3
Hack squats - 90KG
BB Lunges - 60KG
Lying leg raises - 3x10
Calf raises - 80KG
With doin lunges balance aint great, i could do more weight but sometimes when i lunge i start to lose balance and jus about regain it, so should i just stick with whats safe?
Also I sometimes cook from scratch chilli con carne or spaghetti bolognaise, with small amount of either spag or brown rice, is this a bad meal? Im guessing having carbs at that time of the day aint good.
Also Im not sure if im eatin right or what, I eat what i write on here, and thats it, Shouldnt this be enough to lose body fat and be gainin muscle?
What is the difference nutrition wise in a 'cutting' phase and 'bulking' phase
Food
07:00 am - porridge with seeds, mixed berries, dried apricots, 1/2 a protein shake
10:00 am - nat. cottage cheese handful of cashews, bannana, apple, coffee
01:00 pm - Veg/salad with 145g chicken, blueberries
04:00 pm - Veg/salad with turkey ham and beef slices
05:00 pm ------------------------ 06:00 pm Workout
06:00 pm - protein shake & slice of wholemeal with nat. pnut butter
07:30 pm - home cooked chilli con carne with small amount of brown rice
may have small amount of protein and veg later.
Workout (lower body)
Sets - 8
Reps - 3
Hack squats - 90KG
BB Lunges - 60KG
Lying leg raises - 3x10
Calf raises - 80KG
With doin lunges balance aint great, i could do more weight but sometimes when i lunge i start to lose balance and jus about regain it, so should i just stick with whats safe?
Also I sometimes cook from scratch chilli con carne or spaghetti bolognaise, with small amount of either spag or brown rice, is this a bad meal? Im guessing having carbs at that time of the day aint good.
Also Im not sure if im eatin right or what, I eat what i write on here, and thats it, Shouldnt this be enough to lose body fat and be gainin muscle?
What is the difference nutrition wise in a 'cutting' phase and 'bulking' phase
- depends on % now...if above 15% keep cutting
- increase accidental activity (walk stairs, to shops, get off bus earlier etc)
- stay strong through both legs, glutes and core as well as upper back for lunges...decrease wt to where you don;t fall over at all then work back up again
- you nailed it...food timing is crucial
- eating more for bulking or eating less for cutting in accordance with your maintanance calorie figure
- increase accidental activity (walk stairs, to shops, get off bus earlier etc)
- stay strong through both legs, glutes and core as well as upper back for lunges...decrease wt to where you don;t fall over at all then work back up again
- you nailed it...food timing is crucial
- eating more for bulking or eating less for cutting in accordance with your maintanance calorie figure
Thats problem then, im not counting calories, I dont even know what maintenance calorie figure is, ill try to find out. Maybe the protions im eatin at the moment are to big?
Another problem Im not sure where i can go to check body fat %, most gyms u probably have to be a member to get a check. But im almost certain that i have a higher bf% than 15%, I got some excess on chest and core.
I think im gonna have to do a cutting phase, would i still do what im doing now with weights and cardio on set days, but just eat less according to maintenance allowance and increase accidental activity?
Or is it completely different and i should up the cardio?
Another problem Im not sure where i can go to check body fat %, most gyms u probably have to be a member to get a check. But im almost certain that i have a higher bf% than 15%, I got some excess on chest and core.
I think im gonna have to do a cutting phase, would i still do what im doing now with weights and cardio on set days, but just eat less according to maintenance allowance and increase accidental activity?
Or is it completely different and i should up the cardio?
week 19 workout 1
Food
07:00 am - 5 weetabix/milk/sug., protein shake,apple
10:00 am - 3 boiled eggs, banana, small coffee no sug.
01:00 pm - 150g of chicken breast with veg/salad, grapes
04:00 pm - tin of tuna with veg/salad
05:00 pm ------------------------- 06:00 pm Workout
06:00 pm - slice of wholemeal bread with jam, protein shake
07:00 pm - 3 smoked cod fillets, spinach, broc, caul, brus, carr, sweetcorn. Coffee after
Mayb later small amount of turkey slices and cup of veg.
Workout (upper body)
Sets - 8
Reps - 3
BB Bench press - 65KG
Incline DB rows - 2x28KG Db's
Pull ups
DB Shoulder press - 2x20KG Db's
I got a few days off work coming up where ill look into starting a new routine, probably planning the CW high freq. program.
Today i found out about a shop that has a set of proper weight scales, that takes all sorts of measurements, Its also supposed to take body fat %, not sure how but ill find out tommorow and post up on here for a laugh
Food
07:00 am - 5 weetabix/milk/sug., protein shake,apple
10:00 am - 3 boiled eggs, banana, small coffee no sug.
01:00 pm - 150g of chicken breast with veg/salad, grapes
04:00 pm - tin of tuna with veg/salad
05:00 pm ------------------------- 06:00 pm Workout
06:00 pm - slice of wholemeal bread with jam, protein shake
07:00 pm - 3 smoked cod fillets, spinach, broc, caul, brus, carr, sweetcorn. Coffee after
Mayb later small amount of turkey slices and cup of veg.
Workout (upper body)
Sets - 8
Reps - 3
BB Bench press - 65KG
Incline DB rows - 2x28KG Db's
Pull ups
DB Shoulder press - 2x20KG Db's
I got a few days off work coming up where ill look into starting a new routine, probably planning the CW high freq. program.
Today i found out about a shop that has a set of proper weight scales, that takes all sorts of measurements, Its also supposed to take body fat %, not sure how but ill find out tommorow and post up on here for a laugh
Just a note that with the second and third meals, you might have issue with the Fruit digestion, if you're not giving them time before the other food, and with the first meal, be aware, that that breakfast is very high Carb, and even with lowered Bloodsugar first thing, the of that meal, could be as much as 60% or more, when 20% at a normal Bloodsugar level, is considered high, and all th efibre, could impact on your bodies natural GH and Test levels, as Fibre is consideed to have a counterproductive activity, and you probably don't need a massive amount of Fibre first thing anyway.
Fibre is good, but perhaps you could possibly reduce Carb a bit, and add more Fats in somehow instead, like a few Nuts, or maybe replace a bit of the Carbs and add Fats from a Flax source, or Cashews maybe.
Just a few thoughts.
Fibre is good, but perhaps you could possibly reduce Carb a bit, and add more Fats in somehow instead, like a few Nuts, or maybe replace a bit of the Carbs and add Fats from a Flax source, or Cashews maybe.
Just a few thoughts.
Cut bakc on the Wheetabix, and either add more lower Carbs in, or add more Fats.
Cashews would be a great choice, as they're GI 22, got some Carbs, and got some Fats, and if you make them a reasonable amount like say 10% or 20% of the overall Carb count, you will reduce quite a bit, and you could crush then up, and add them to your reduced Cereal, or use something like ground Flax perhaps.
Another alternative, is cut out the Orante Juice, and use a Vit C supp, though not necessarily a grade A idea, you'll get more Vit C, from normal or buffered, even at 500mg doses, than you'd get from several glasses of Orange Juice per day. Then add a littlre more fat back in or Protein to compensate for lost Carbs, os you're not reducing daily Calories too much.
I don't know what a higher might be, first thing as opposed to normal, but I don't think most people need anything above 30-40%.
Cashews would be a great choice, as they're GI 22, got some Carbs, and got some Fats, and if you make them a reasonable amount like say 10% or 20% of the overall Carb count, you will reduce quite a bit, and you could crush then up, and add them to your reduced Cereal, or use something like ground Flax perhaps.
Another alternative, is cut out the Orante Juice, and use a Vit C supp, though not necessarily a grade A idea, you'll get more Vit C, from normal or buffered, even at 500mg doses, than you'd get from several glasses of Orange Juice per day. Then add a littlre more fat back in or Protein to compensate for lost Carbs, os you're not reducing daily Calories too much.
I don't know what a higher might be, first thing as opposed to normal, but I don't think most people need anything above 30-40%.
Week 19 workout 2
Food
07:00 am - bowl of porridge, with seeds, mixed berries, dried apricots
protein shake
10:00 am - boiled egg, beef slices, handfull of cashews, apple, bannana
Coffee
01:00 pm - veg/salad with turkey ham/ ham slices, grapes
04:00 pm - veg/salad with tuna
05:00 pm ------------------------ 06:00 pm Workout
06:00 pm - Slice of wholemeal with nat. pnut butter, protein shake
07:30 pm - 2 Salmon Fillets & veg
Workout (Lower body)
Sets - 3
Reps - 8
BB Squats - 85KG
Reverse crunches - 3x15
Deadlift - 90KG
Lying leg raises - 3x10
Standing Calf raises - 80KG
Thanks for the advice bossman, so u recommend i cut down to 3 weetabix and have either some seeds or cashews?, not sure what fats from a flax source is.
I also make sure to leave 15mins digestion before having the fruit.
I went a weighed myself today at store, heres the results
Weight - 14st 3.7lbs
Height - 6ft 4 inches
Blood pressure:
Maximum Systolic........118 mmHg
Minimum Diastolic........77 mmHg
Pulse/minute...............104
BMI - 24.3 kg/m(squared)
I havent got a clue about the blood pressure readings. The Bmi is worrying tho, can this reading be accurate from a scale? a normal BMI value is between 20 and 24.9 so im right near the top. How can i improve BMI? I think i eat relatively well, I dont cheat at all, Ive been working out seriously for 19 weeks. I do weights 4 times a week and cardio twice, maybe i should increase cardio? decrease portions of food?
Food
07:00 am - bowl of porridge, with seeds, mixed berries, dried apricots
protein shake
10:00 am - boiled egg, beef slices, handfull of cashews, apple, bannana
Coffee
01:00 pm - veg/salad with turkey ham/ ham slices, grapes
04:00 pm - veg/salad with tuna
05:00 pm ------------------------ 06:00 pm Workout
06:00 pm - Slice of wholemeal with nat. pnut butter, protein shake
07:30 pm - 2 Salmon Fillets & veg
Workout (Lower body)
Sets - 3
Reps - 8
BB Squats - 85KG
Reverse crunches - 3x15
Deadlift - 90KG
Lying leg raises - 3x10
Standing Calf raises - 80KG
Thanks for the advice bossman, so u recommend i cut down to 3 weetabix and have either some seeds or cashews?, not sure what fats from a flax source is.
I also make sure to leave 15mins digestion before having the fruit.
I went a weighed myself today at store, heres the results
Weight - 14st 3.7lbs
Height - 6ft 4 inches
Blood pressure:
Maximum Systolic........118 mmHg
Minimum Diastolic........77 mmHg
Pulse/minute...............104
BMI - 24.3 kg/m(squared)
I havent got a clue about the blood pressure readings. The Bmi is worrying tho, can this reading be accurate from a scale? a normal BMI value is between 20 and 24.9 so im right near the top. How can i improve BMI? I think i eat relatively well, I dont cheat at all, Ive been working out seriously for 19 weeks. I do weights 4 times a week and cardio twice, maybe i should increase cardio? decrease portions of food?
whats your wt in pds?
bmi is rubbish, i'm about that and obese apparently
if you still ab/chest fat then lean down now
here's a few changes you can make:
1 - up your heakthy fats and decreaee your carb intake...fat storage around the stomach is associated with poor carb tolerance
2 - change breakfast to a protein rich one...20 - 25g...and veggies...so now carbs except fruit/veg will come post training meal only
3 - maybe give one of the programs from "read before posting..." article a go
no high frequency plan, it;s a bulking program and you won't be eating no where near enough to make iot through
bmi is rubbish, i'm about that and obese apparently
if you still ab/chest fat then lean down now
here's a few changes you can make:
1 - up your heakthy fats and decreaee your carb intake...fat storage around the stomach is associated with poor carb tolerance
2 - change breakfast to a protein rich one...20 - 25g...and veggies...so now carbs except fruit/veg will come post training meal only
3 - maybe give one of the programs from "read before posting..." article a go
no high frequency plan, it;s a bulking program and you won't be eating no where near enough to make iot through
Week 19 workout 3
Food
07:00 am - 3 weetabix/milk/sugar handfull of cashews and seeds, apple,
Protein shake
10:00 am - 3 boiled eggs, small coffee (no sug.), bannana
01:00 pm - Veg/salad with 145g of chicken breast, grapes
04:00 pm - Veg/salad with tin of pilchards
05:30 pm --------------------- 06:30 pm Cardio workout
07:30 pm - Veg with 3 smoked haddock, coffee for after (no sug.)
Snack later maybe small protein source and veg
Workout Cardio
25 min total HIIT to begin, then medium rate
7.5 miles completed
Plank 2 min 25 secs
Side planks
weight in pds is 200. So BMI aint nothin to worry about? I cant understand how the scales measure it, is it jus based on height and weight?
I still have some ab/chest fat, but I looked at a photo I took back in sept 08' and compared to now i have noticably reduced body fat %, definition is alot greater around the abs/obliques and chest.
Healthy fats is stuff like nuts, cashews, fish, nat. peanut butter?
As for breakfast, I could eat eggs for breakfast, but im not to keen on the idea of meat and veg lol.
breakfast options i give myself at the moment is:
Scrambled eggs, 1 slice of wholmeal, 1 pcs fruit, Tea
Weetabix, protein shake, 1 pcs fruit (will eat less weetabix and add seeds/cashews)
Porridge, Cashews, seeds, Protein shake, 1 pcs fruit
Are these not ok protein rich breakfasts? I know theyr not th best source cos most of the protein in these meals are from drinking shakes, Im just not sure if i can stomach chick/fish/meat in first meal (if thats what u mean) Although I will change breakfast to suggested if i dont continue to drop body fat.
This Friday Ill be lookin for a new program, ill look on here and t-nation. Tbh the high freq. program did look a bit hardcore, i just lookd over the exercises, and it liked the look of it, all the compounds and that, but the am and pm workouts would be to much (even tho i kno i could attempt it, god knows how i would feel 4 weeks into it)
Food
07:00 am - 3 weetabix/milk/sugar handfull of cashews and seeds, apple,
Protein shake
10:00 am - 3 boiled eggs, small coffee (no sug.), bannana
01:00 pm - Veg/salad with 145g of chicken breast, grapes
04:00 pm - Veg/salad with tin of pilchards
05:30 pm --------------------- 06:30 pm Cardio workout
07:30 pm - Veg with 3 smoked haddock, coffee for after (no sug.)
Snack later maybe small protein source and veg
Workout Cardio
25 min total HIIT to begin, then medium rate
7.5 miles completed
Plank 2 min 25 secs
Side planks
weight in pds is 200. So BMI aint nothin to worry about? I cant understand how the scales measure it, is it jus based on height and weight?
I still have some ab/chest fat, but I looked at a photo I took back in sept 08' and compared to now i have noticably reduced body fat %, definition is alot greater around the abs/obliques and chest.
Healthy fats is stuff like nuts, cashews, fish, nat. peanut butter?
As for breakfast, I could eat eggs for breakfast, but im not to keen on the idea of meat and veg lol.
breakfast options i give myself at the moment is:
Scrambled eggs, 1 slice of wholmeal, 1 pcs fruit, Tea
Weetabix, protein shake, 1 pcs fruit (will eat less weetabix and add seeds/cashews)
Porridge, Cashews, seeds, Protein shake, 1 pcs fruit
Are these not ok protein rich breakfasts? I know theyr not th best source cos most of the protein in these meals are from drinking shakes, Im just not sure if i can stomach chick/fish/meat in first meal (if thats what u mean) Although I will change breakfast to suggested if i dont continue to drop body fat.
This Friday Ill be lookin for a new program, ill look on here and t-nation. Tbh the high freq. program did look a bit hardcore, i just lookd over the exercises, and it liked the look of it, all the compounds and that, but the am and pm workouts would be to much (even tho i kno i could attempt it, god knows how i would feel 4 weeks into it)
Week 19 Workout 5
Food
07:00 am - Bowl of porridge, mixed berries, cashews, seeds, dried apricots, protein shake
10:00 am - 3 boiled eggs, apple, coffee
01:00 pm - Veg/salad with tuna, grapes
04:00 pm - Veg/salad with pilchards
05:00 pm --------------- 06:00 pm Workout
06:00 pm - Protein shake and slice of wholemeal with peanut butter
07:00 pm - Home cooked chilli con carne meat (beef steak mince, chopped tomatoes, onion, tomato puree, kidney beans, chilli powder, stock etc.) with veg (no rice no carbs)
Workout (upper body)
Incline DB bench press - 2x25KG Db's
Incline DB Rows - 2x20KG Db's
BB Bicep curl - 37KG
Diamond pushups - 15,13,10
(I kno, probably shouldnt have done these)
I will work harder and be more strict. I feel im doin ok at the moment, im quite dedicated/focused with prep. meals and eatin only good stuff (even if it tastes like shit i.e pilchards lol) but since seein results from now compared to 4 months ago, im gonna put in extra effort.
How come Id thank u for changing the high carb brekkie? Is it cos i'd see better results in less time? how come it would only be temporary?
Food
07:00 am - Bowl of porridge, mixed berries, cashews, seeds, dried apricots, protein shake
10:00 am - 3 boiled eggs, apple, coffee
01:00 pm - Veg/salad with tuna, grapes
04:00 pm - Veg/salad with pilchards
05:00 pm --------------- 06:00 pm Workout
06:00 pm - Protein shake and slice of wholemeal with peanut butter
07:00 pm - Home cooked chilli con carne meat (beef steak mince, chopped tomatoes, onion, tomato puree, kidney beans, chilli powder, stock etc.) with veg (no rice no carbs)
Workout (upper body)
Incline DB bench press - 2x25KG Db's
Incline DB Rows - 2x20KG Db's
BB Bicep curl - 37KG
Diamond pushups - 15,13,10
(I kno, probably shouldnt have done these)
I will work harder and be more strict. I feel im doin ok at the moment, im quite dedicated/focused with prep. meals and eatin only good stuff (even if it tastes like shit i.e pilchards lol) but since seein results from now compared to 4 months ago, im gonna put in extra effort.
How come Id thank u for changing the high carb brekkie? Is it cos i'd see better results in less time? how come it would only be temporary?