Fat Around Button Area?

[cassiegose]

Hi Martin,

Yes a banana is about 100 calories or so.

To target the middle back space you hands diffenterly on the bent over barbell rows and pullups... the wider the grip the more it works your outer lats and the narrower the grip the more it works your middle back.

The best routine for you Martin is to keep slowly putting on that muscle. Once you feel like you have enough muscle (6-8 months or so) you can start a "cut" where you slowly decrease calories and increase cardio a bit. If you cut slowly enough you will mostly take off fat... you will also lose a bit of muscle but if you do it slowly while continuing to lift those weights you should mostly lose fat.

Working out back and bis today instead of chest and tris shouldn't make that big of a difference as long as your back has had adequate time to recover since last workout.

[MartinBoy]

Thanks for the feedback, i took your advise from last time i asked about back workouts and it makes sense that the wider the grip the more it targets your wider lats. So i changed the pull ups a bit.
Workout
Back
3 sets of pull ups (close grip- just over shoulder distance) reps 11,9,9
3 sets of bent over barbell rows (50kg) reps - 9, 9 , 8.
3 sets of 22kg dumbbell row (each arm) reps - 10, 10, 10.

Biceps
3x Double hammer curls (12kgx2) reps - 8,6,5
3x dumbbell curls (12kg) Single. Reps - 7,7, 6(rightarm), 5(left arm)
3x reverse barbell curls (13kg) reps 8,8, and i think 7 but maybe 8 (i forgot to write down) Found with these i was unsure if doing right as i felt forearms wernt in line with biceps, but felt more comfortable when i used a closer grip, still concerned about elbow clicking when i move arm back and fourth though.

Im pretty pleased after todays workout, because, not only was i considering giving it a miss because im dizzy and tired, (i was staggering like i was drunk) i managed to do more reps, and i feel the form was good. So perhaps, i have gained strength, because pull ups i reached 11, which i feel is pretty good and soon il move on to advanced pull ups, and barbell rows for example some days i was struggerling to reach 7, today i was doing 9's. Im thinking how comes i can lift more, and i was thinking maybe i have gained strength, but then i thought carefully and i know that before i went out there i had a piece of chicken (maybe 20g protein) and i know meat has some source of creatine . So maybe that's why i was able to lift more, i can't say a significant increase for biceps though, but back/lats i felt ive got stronger, i do hope so anyway Some positiveness for once .
Of course i can feel biceps are now more worked than back, probably because there smaller and easier to target, where in comparision your wholeback is so much bigger than biceps. Another thing about todays workout, is i was doing 3 sets, i know last week i did 4. But yeah may have gained strength a little so if thats the case then thats good Thanks for the advise on cutting too, maybe 6-8months is enough time for me to get a good size, im alright at the moment, but of course would like a more defined back, chest, just everything, and of course in porportion.

Protein shake with semi skimmed milk after - 33g protein, 250 calories 15g carb, had small bit of salad for dinner too (tomatoes, new potatoes (small), lettuce, cucumber. So id say 50 calories therefore quick meal - 300 calories.
Thinking of doing shoulders and legs tomorow

Oh and again im really sorry to rabble on, but i was thinking about this earlier on way out, and i watched a film quite a while ago, with an actor who was fairly big, id say about 250lb, during the film he was jogging or running quite weird, with his hands more to the side, like he had trouble running? Some of friends said it was because he's overtrained some muscles that it's messed up his running, just like to bring this up incase you have any knowledge of it?
And il end it after this lol, but you don't think im overtraining do you? I mean because i workout about 3 days in a row, then a day or 2 cardio and fullbody.
I may keep doing what im doing in terms of routine, if it seems ive gained strength
Sorry, all i can think of for now

Can of chick peas, 190 calories, 12.5g protein, 33g carbs. As for the calories i should be eating, 2500 seems reasonable, i mean i measured it with a device that tells you your body fat etc so must be more accurate than a website, mainly, if im hungry, i need to eat, so if im eating the "good foods" and not eating crisps, choclate for the sake of it (when not hungry) i shouldn't get fat right?
Can of tuna 100 cal 20g protein.

[cassiegose]

Im thinking how comes i can lift more, and i was thinking maybe i have gained strength, but then i thought carefully and i know that before i went out there i had a piece of chicken (maybe 20g protein) and i know meat has some source of creatine . So maybe that's why i was able to lift more, i can't say a significant increase for biceps though, but back/lats i felt ive got stronger, i do hope so anyway Some positiveness for once .

You're lifting more because you're getting stronger... youre getting stronger because you're muscles are growing!.... You're muscles are growing because youre doing an AWESOME JOB and really kicking butt Martin! Its definitely not the chicken (well it could be the protein from the chicken but not creatine). Keep it up Martin! I'm so proud of you!!!!

Oh and again im really sorry to rabble on, but i was thinking about this earlier on way out, and i watched a film quite a while ago, with an actor who was fairly big, id say about 250lb, during the film he was jogging or running quite weird, with his hands more to the side, like he had trouble running? Some of friends said it was because he's overtrained some muscles that it's messed up his running, just like to bring this up incase you have any knowledge of it?

[

LOL! He was probably running funny because he weighed 250 lbs and was trying to run! LOL! If I weighed that much I'd probably look pretty funny I tried to run too! Your friends don't know what they are talking about (in opinion).

And il end it after this lol, but you don't think im overtraining do you? I mean because i workout about 3 days in a row, then a day or 2 cardio and fullbody.
I may keep doing what im doing in terms of routine, if it seems ive gained strength

I don't think you're overtaining Martin. Just make sure you're giving your muscles a full 48 hours of rest between workouts and you should be fine. And by 48 hours of rest I mean if you work your legs one day then let them recover for a couple of days before doing more leg lifts... If you do back and bis one day wait 48 hours before lifting them again.

[MartinBoy]

Thanks for the feedback good news And about that guy lol, he was really muscular though, which is why i wondered why, but yeah could just be crap lol. As for overtraining, i didn't think i was, as i was working out different body parts on different days, but of course you're always using your arms, and other muscles for exercises like bench press, so that's why i was a little unsure, but seems ok? Also, am i fairly right in saying that, when im hungry, i obviously need to eat, so as long as i eat foods which are good for me and not foods like crisps, choclate, cake i should be ok? It's not like comfort eating, im eating because im actually hungry.

Thanks

[cassiegose]

Yeah that guy could just have bad running form or something. Yes Martin, when you're hungry EAT! As long as youre eating healthy foods youre fine.

[MartinBoy]

Thanks for clearing that up
Day 325
Breakfast, protein shake, shreaded wheat with semi skimmed milk.
33g protein, 40g carb. 440 cal.

Back from college,
Can of redkidney beans but added tomato chilli sauce.
250 calories 18.2g protein 43g carb

Going to do workout within the next hour or so, it's raining at the moment but was going to do chest and triceps tomorow anyway and legs and shoulders today, may do more sets for the legs to balance the shoulder exercises.
Feel quite fattish today lol, maybe bloated, still feeling "not all there", in terms of yesterday i aint as dizzy but still don't feel too right in myself.

Workout
Legs
4 sets of deadlifts (50kg) - 8,9,8,7.
Here added a clean and press, 3 sets as i thought it would benefit both shoulders and legs (35kg) - reps, 7,6,5.
4 sets of dumbbell squats (22kgx2) reps - 10,10,9,10 - with these, i feel knees aren't in parallel with feet, as i don't feel they are naturally.
4 sets of dumbbell lunges (22kgx2) reps 10,10,10,10.
Shoulders
2 sets of Shoulder shrugs (20kgx2) - reps, 10,10.
3 sets of dumbbell press - first set singles - 6 each, next 2 sets both arms - 7,7.
3 sets of Reverse flys (bent over resting head on chair) 5kgx2 - 8,8,8.
3 sets of side raises (8kg x2) = reps 7,7,9.

Shopping just came, and had a protein shake straight after workout - 250 calories, 33g protein, 15g carb, 5g fat. Going to look around for some more protein powder now as im almost out of the one i have, if it's the protein powder that's making farts smell il be glad to get rid of it lol.
I'm not sure on what protein powder to buy, i may buy the same one but in a different flavour, this one has lasted me over 2 months which is good, however downside is farts of course lol, and i know a protein powder doesn't determine if you gain muscle or not as it's a slow process anyway, but of course within those 2 months i haven't seen major gains myself.
Only other one ive seen so far is: http://cgi.ebay.co.uk/Nutrisport-Whey-P ... 19b9e57d00" onclick="window.open(this.href);return false; But this is a little more expensive and i think has less servings (the protein powder i was using is ment to be 46g protein a serving) but i was using half to make it 23g, which seems more appropriate. I think i'll wait for your feedback before purchasing any, just to see what you advise, if you don't mind.
Slice of hovis wholemeal bread - 92 calories, 4g protein, 15g carb.
bannana 100 cal

[cassiegose]

Hi Martin,

I bet you're feeling bloated and fat from the beans. They could also be causing the gas. Orrrrr it could be caused by the protein shakes. Have you ever tried taking dairy out of your diet to see if that helps with the bloating and "fat" feelings? Could have an intolerance or allergy to dairy. Just a thought.

That protein powder looks fine to me. Its your call Martin if you want to do the same that you've been buying or try something new. I would figure out what is cheapest and buy that.

[MartinBoy]

Hi Martin,

I bet you're feeling bloated and fat from the beans. They could also be causing the gas. Orrrrr it could be caused by the protein shakes. Have you ever tried taking dairy out of your diet to see if that helps with the bloating and "fat" feelings? Could have an intolerance or allergy to dairy. Just a thought.

That protein powder looks fine to me. Its your call Martin if you want to do the same that you've been buying or try something new. I would figure out what is cheapest and buy that.

I think it may of been to the beans, plus this morning i didn't have much to drink, the gas could be to fibre seeing as i eat a fair amount of beans etc, but the smell is bad and i think it has something to do with the protein powder, to be honest id rather keep the one i was using as i know it lasted a good 2 months and was a decent source of protein, i don't think changing the flavour is going to make much difference, it could be the ingredients that's the problem?
Undenatured cross-flow mirofiltered whey protein isolate (65%) isolated undernatured micellar casein (33%), stabiliser (pea fibre), sweeteners (cyclamate, saccharin), natrual flavour.

Sorry to keep going on and on, the protein powder i was using before, is quite expensive as it's paying in one go, but considering it lasts a good couple of months and is a decent source it's not too bad a deal.

Pack of muscles, 150 calories 30g protein, probohotic yogurt 70 calories, 11g carb/sugar, and a wholemeal slice 90 calorie 4g protein 15g carb.
310 calories 34g protein 26g carb.

I know you said half a cup of oats is about 150 calories, but when i feel half a cup up it just seems so much more than 150 calories, i know all cup sizes are different though, but the ones i normally use seem fairly normal sized.
So, oats with about 100ml of semi skimmed milk, 300 calories, 35g carb, 8g protein, piece of grapefruit and half a tablespoon of peanut butter - 160 cal?
460 calories.

can of chick peas, 190 calories, 12.5g protein, 33g carb

Just did 3 pull ups on pull up bar indoors see what i could do, but i worked out back yesterday so i hope this doesn't delay training? Only did it for sake of it, i don't normally overtrain.

[cassiegose]

think it may of been to the beans, plus this morning i didn't have much to drink, the gas could be to fibre seeing as i eat a fair amount of beans etc, but the smell is bad and i think it has something to do with the protein powder, to be honest id rather keep the one i was using as i know it lasted a good 2 months and was a decent source of protein, i don't think changing the flavour is going to make much difference, it could be the ingredients that's the problem?
Undenatured cross-flow mirofiltered whey protein isolate (65%) isolated undernatured micellar casein (33%), stabiliser (pea fibre), sweeteners (cyclamate, saccharin), natrual flavour.

Sorry to keep going on and on, the protein powder i was using before, is quite expensive as it's paying in one go, but considering it lasts a good couple of months and is a decent source it's not too bad a deal.

Pack of muscles, 150 calories 30g protein, probohotic yogurt 70 calories, 11g carb/sugar, and a wholemeal slice 90 calorie 4g protein 15g carb.
310 calories 34g protein 26g carb.

I know you said half a cup of oats is about 150 calories, but when i feel half a cup up it just seems so much more than 150 calories, i know all cup sizes are different though, but the ones i normally use seem fairly normal sized.
So, oats with about 100ml of semi skimmed milk, 300 calories, 35g carb, 8g protein, piece of grapefruit and half a tablespoon of peanut butter - 160 cal?
460 calories.

can of chick peas, 190 calories, 12.5g protein, 33g carb

Just did 3 pull ups on pull up bar indoors see what i could do, but i worked out back yesterday so i hope this doesn't delay training? Only did it for sake of it, i don't normally overtrain.

In the US a "cup" is a form of measurement. 1 cup= 8 fluid ounces. So no, all cup sizes aren't different if you're using a standard measuring cup.

3 pull ups isn't going to make you overtrain. You'll be fine.

I say go with the protein you had before as you know it tastes ok. Not sure what to tell you about the smelly farts.... However if you plan on going on any hot dates in the near future and you think the protein powder is the culprit maybe skip the protein powder before the date so you don't blow you date away. LOL!

[MartinBoy]

Haha yeah, think that would be wise, but it just smells so bad, i know it isn't pleasant to talk about lol, but just making me think where it smells so bad that it can't be good for me?
As for the cups all cups in house are different sizes, http://www.google.co.uk/images?hl=en&q= ... a=N&tab=wi" onclick="window.open(this.href);return false;, one is like this too which is of course different: http://ecx.images-amazon.com/images/I/41zIkT8I14L.jpg" onclick="window.open(this.href);return false;

Day 326
Breakfast protein shake with semi skimmed milk, 3 shreaded wheat with semi skimmed milk.
540 calories, 40g protein, 52g carb.


Bannana and vitality yougurt - 170 calories, 11g carb/sugar from yougurt.

Decided to go with this one@ http://www.discount-supplements.co.uk/s ... 20#reviews" onclick="window.open(this.href);return false;

Can of redkidney beans and a slice of wholemeal bread.
340 calories 22.2g protein 58g carb
Workout, had a protein shake after, 250 calories, 33g protein.
Workout In this order
Chest and triceps
4 Sets of push ups, close and wide grip reps - 16,13,13,14.
4 sets of 54kg bench press reps - 7,6,5,5.
4 sets of barbell french press (13kg) reps - 7,6,4,4
4 sets of flys (20kgx2) reps - 7,4,4,3.
4 Sets of chair dips - 5,4,4,4
4 sets of dumbell kickbacks (12kg) reps - 10,10,10,10.

Ok, im going to cut it brief now i am REALLY angry and dissapointed in myself, this was one of the worst workouts i have had in a long time and i got so frustrated during it i could of easily walked in or smashed something. After just the bench press i was tired, something was really wrong today, let's go to the french press, first set was fine, did 7 reps and used good form, so was quite pleased, and then it all of a sudden got very hard, (could of done more reps using bad form but whats the point) the reps decreased so quickly.
Then, when i went to do dumbbell flys, the first set the dumbbells in left hand i almost dropped on left shoulder, thankfully i caught it just in time, this shook me up a bit, but i carried on and managed a week rep range, 4's and 3's?
Chair dips i normally can't do loads anyway so i wasn't too suprised at this, now the dumbbell kickbacks which i did standing and singly, i must of been doing something wrong, like working out the forearm, it was red just above elbow and around elbow when i finished doing them, so i hope i aint messing up elbow joints or something, because i don't see how i can do 10 reps fairly easy and not even consisant 6 reps with french press which is using BOTH arms.

I'm sorry to whine guys, i must sound like a fool, the other day (monday) when i could do more reps for back, i was pleased but today is just been embarrasing and one big frustration. The tops of the back of legs gluteal? are sore, but after a leg workout they normally are, like shoulders were last week when i used military press exercise.
So yeah, really dissapointed today as i feel something was defiantly wrong, i know it may seem like im complaining, but im just expressing how i feel, i need to rest right now and going to get some fresh air to cool down.
The main reason im annoyed is because this chest and triceps workout takes a lot of time, i have to move concrete slabs to help self spotting which i feel isn't doing much, move chairs down to garden for chair dips which i also feel aren't doing much, and having to constantly urinate is hell annoying.
I totally can understand if you guys give up on giving me support, im so so so greatful for what you lot have done and you're all the reason why ive got this far and have learnt so much, thank you for your time.
I feel like i never want to workout again after todays workout, it's really really pissed me off, maybe im getting worked up about it too much, but yeah instead of me constantly going on, to sum it up, i feel everything went wrong for me today, i don't want to do that workout ever again so maybe i need to change things up, back and biceps i don't have a problem with, shoulders and legs are alright i really don't like working out legs but i can't have chicken legs, the reason i don't like working them out is because there usually sore the next day but i guess that's a good thing, and chest and tris i always feel like the effort im putting in and getting out of that workout is minimal.

I should enjoy working out, it should be like a ride - fun while it lasts.

Sorry

[MartinBoy]

Perhaps you're right, i just feel so down about it though and disapointed in myself, boring cardio tomorow just hope legs aren't still sore.

2 slices wholemeal bread, cottage cheese, 5 ocean sticks, pear and some peanuts.
400 calories, 20g protein, 43g carb.

[cassiegose]

Hi Martin,

I'm talking about a measuring cup not a regular cup. Like this: http://en.wikipedia.org/wiki/Measuring_cup" onclick="window.open(this.href);return false;

As for your workout... Don't be so hard on yourself man. Sheesh! We ALL have off days. Its called life. Don't be angry and don't be dissapointed in yourself. You're human and you're not perfect. You were just having an off day. No worries bud! Take a few deep breaths... maybe take a walk or something and chill out.

You're not going to quit. End of story. You havent worked this hard for so long to give up now so don't even talk like that. Like I said, you had an off day.

Ohhh and by the way... I don't ALWAYS enjoy working out. Yes, most of the time I do but there are days when the thought of working out really isn't that appealing. It happens to us all.

Don't be sorry. You are too hard on yourself Martin! You're doing great and making progress. So you had a bad workout. Its not the end of the world. You're still doing awesome. Keep up the good work!

*hugs*

Cassie

[cassiegose]

I used to think cardio sucked but then kid bought me an ipod nano and I put songs I like on it and that really helps. For example, yesterday I was on the elliptical and I just felt like saying _-)*& it and then happy songs came on and I found it in me to keep going and finish.

I don't know what kind of music you brits are into but here is "go to" list when I need it:

Long way to the top - AC/DC
Fire Burnin' - Sean Kingston
Pump It - Black Eyed Peas
I got a Feeling - BEP
Burn it to the Ground - Nickelback
Hell Yeah - Rev Theory

Its okay to think things suck because sometimes quite frankly things do suck. However, its not what happens that matters but how you react to what happens that is important.

I LOVE the Nickelback song!

I agree with Brent. Sometimes things really do suck.... however its those sucky times that make us really appreciate the good times.

[MartinBoy]

Wow thanks guys, does help, it's true there are off days, however i felt where i was doing a poor amount of reps that i wouldn't make no progress and wasted that workout, hopefully the next time will be better, if legs are still sore might skip cardio tomorow and use it as a rest day as i haven't had one in the past week. As for the cup, ohh that type, i probably have one indoors, if not i'll defintely get one, thanks.

Yeah songs do help me when working out and doing cardio, stationary bike just doing nothing is so boring, some music i listen to is normally hip hop/rap, but lately been getting into alternate rock quite a bit, like the songs youve posted, black eyed peas,

one of favorite bands right now are Anberlin, not sure if you guys know of them, but they're from amercia.
Some good songs i like by them
Cold War Transmissions
We Dreamt In Heist
Unwinding Cable Car
Undeveloped Story
Change the World

Pretty much every song lol.

But yeah thanks for the positive feedback guys, as much as i hated todays workout i can't quit, not after nearly a year, going to keep this rolling!

Dinner - carrots, peas, bit of mash and a can of tuna,
Can of tuna - 130 cal, 30g protein, id say mash is around 200 calories as it's just a potato, and the peas and carrots are hardly anything in thereselves.
32g protein, 30g carb, 350 cal.

[cassiegose]

It wasn't a wasted workout Martin. We all have bad workouts.... thats just the way it goes. A bad workout is always better than no workout at all.