Fat Around Button Area?

[skully]

I agree with Cassie.

Bad workout is better than no workout at all.

Sometimes after I finish work (job), I feel so fatigued and tired - and not in the mood to exercise, but I always do it nonetheless, even if it means I lower weights just not to get any injuries, yet still get a workout done.

[MartinBoy]

Yeah i spose you're right, just got to make sure to use good form so i don't injure myself.

Can of chick peas
287 calories, 17.9g protein, 40g carb
Slice of wholemeal bread 4g protein 16g carb.

[MartinBoy]

Day 327

Breakfast, protein shake with semi skimmed milk, 3 wheatabix with semi skimmed milk.
525 cal, 64.8g carb, 35.7g protein, 11.6g fat

Going to have to get a measuring cup.
Think i might give the cardio a miss today and use it as day off as legs are still a bit sore so last thing i feel like doing is intervals or long durations, should be fine tomorow, just that im going to feel "sluggish" today.

Bannana 100 calories, 20g carbs

2 slices wholemeal, some cottage cheese and chicken breast slices, id say 25g protein
300 calories 32g carbs.
Pear 55 calories, must be around 15g carbs sugar.
Although it's sugar, it's not sugar from stuff like cake and choclate, so should be alright i hope.
Haven't done the cardio today and don't plan to, i feel like i'll perform better tomorow when legs are more healed and a rest could do me good.

Just had driving lesson, im pretty much ready for test just got to touch up on a few little pieces til it all comes into place, just trying to find a test date and making sure im defintely ready - such a drag though just want to get it done now, has cost more than i can afford lol.

red kidney beans - 300 calories 18.2g protein 43g carb with added tomato sauce for taste

[cassiegose]

Meals look good Martin.

Good call skipping the cardio today if you feel it will allow you to put more into your leg workout tomorrow.

Don't worry about the sugar in the pear. You need fruit in your diet.

Yay for being ready for that drivers test! While it is expensive I'm sure it will be worth it in the long run.

[MartinBoy]

Yeah gonna do intervals or 40mins tomorow and vise versa sunday and aim for full body on saturday.

Yeah, worth it, not like i enjoy it but it's an essential in life i suppose.

By the way, been looking for a measuring cup, but have a big sized jug and the measurements are quite faded on it lol, i have a small bottle which goes up to 300ml, and i think 11 uk oz - ounces, so i was just putting a few tablespoons of oats in until it reached around 150ml - half the cup, do you know how many tablespoons of oats are in half a cup? Sorry to bother.

had some chicken pieces too, half a pack = 30g protein, 120 calories, say i had a quarter so 15g protein there.

Oats and 200ml semi skimmed milk, and chicken, id say 400 calories, 26g protein, 40g carb.

Not long after had some carrots, peas and a bit of mash. Not sure about mash but it's from potatoes so thought it's alright, mainly carbs
Perhaps 250 calories, 25g carbs, not too sure

Wholemeal slice of bread, 92 calories 4g protein 16g carb.

To calculations today i have had around
2022 calories
255.8g carbs
123.9g protein

May have some egg whites or some chicken pieces so i can get bit more protein and not alot of calories, but like you said, if im hungry eat, just hope i aint overeating in order to get fat, it's not like im eating choclate, crisps etc, only the foods i normally do

[MartinBoy]

16 tablespoons in a cup
3 teaspoons in a tablespoon

great, thanks, il keep that in mind and remember to use 8 tablespoons, for half a cup's nutrition

Opened a pack of 30 eggs, they weigh 1.6kg, so did 1600/30 = 53g each, and it gives nutrition by the 100g which is 151 cal, 12.5g protein, 11.2g fat, so basically half of that is one egg, boiling 4 eggs now, but going to eat the whites, not sure how i would work out the protein in them but egg whites are just protein right?

Had the 4 boiled egg whites, there was a homemade rhubarb crumble on the side, had like 2 half tablespoon bits of it, which reminds me, im going nans on sunday so probably going to have a roast dinner and it's normally pretty big, but roast dinner is fairly good for you so im not worried about that, but after there's usually desert and such, and of course i don't have to have it, but im trying to think of the best way to fit in "cheat" meals, as i know if i had like a brownie id just feel bad after, don't want things to get too obsessive.

Chicken pieces, wholemeal slice of bread some cottage cheese.
150 calories

Going to aim to do some cardio 2moro just so ive done some exercise.

[Boss Man]

Also bookmark onlineconversion.com

Converts damn near anything to anything else. Well within specified categories anyway, I mean you can't convert grams to miles or kilowatts to minutes for example, as that's just impossible anyway.

[cassiegose]

1 egg white has 17 calories and about 4 grams of protein.

Why don't you just allow yourself one cheat meal per week Martin. I don't think this is going to set you back, especially with as good as you're being with your diet lately. That will give you something to look forward to. And you shouldn't feel guilty for it either because you've earned it. Think that would work?

[MartinBoy]

1 egg white has 17 calories and about 4 grams of protein.

Why don't you just allow yourself one cheat meal per week Martin. I don't think this is going to set you back, especially with as good as you're being with your diet lately. That will give you something to look forward to. And you shouldn't feel guilty for it either because you've earned it. Think that would work?

It could do, but id have to decide what it is, and like how big a cheat meal it is, probably be best saving it for the weekends. Thanks for the egg whites too, il make a note of it.

Day 328

Breakfast, 3 wheatabix with 200ml semi skimmed milk and a few chicken pieces and small amount of cottage cheese.
325 cal 45.2g carb, 22.5g protein, 5g fat

Bit airy and feel bloated, so could be to do with dairy, or could be where it's morning and i haven't had much to drink, going to do cardio soon anyway, think i'll do intervals today and save 40mins for sunday.

Banana, 100 calories, 20g carb.

Wholemeal bread, 92 calories, 4g protein, 16g carb

Are figs good for you? Dried figs, they're a dried fruit i think, had 2 of them, pack is 250g and is layed out by a 30g serving, there mostly carbs/sugar but fruit so maybe i could have some to snack on?

Anyway, did 20min intervals, i feel i did alright, but don't feel too "fit" in myself, a bit chesty, knees felt locked after and that i couldn't bend them, i know the point of intervals though is to go fast, so yeah not too bad, burned 329 calories, so probably about 164.

Another fig, can of red kidney beans - 250 calories 18.2g protein 43g carb

figs like 47 calories each? Seems alot seeing as there quite small, had 3 so
141 calories.

Gonna sort out a suitable full body workout plan later for tomorow.
Also, where the protein powder i have now is whey, does that mean it's only going to benefit me taking before/after workouts? Or can i take it at any time.

Can of garden peas and a ryvita peppercorn crispbread.
135 calories, 10g protein, 19.2g carbs.

2 slices of wholemeal bread, can of sardines, cottage cheese.
424 calories 30g protein 32g carb, 15g fat

Was going to have a magnum ice lolly, it's like 240 calories, as cheat meal it's like 26g carb/sugar, but may have it a bit later instead of eating now on top of that and making it like a 700 calorie meal. Magnum -Calories 271,Calories from Fat 147
Total Fat 16.3g 25%, Saturated Fat 11.2g 56%, Sodium 60mg 3%, Total Carbohydrates 26.7g -9%, Sugars 24.1g, protein 4.4g

Good information from here http://www.answerfitness.com/150/full-b ... -routines/" onclick="window.open(this.href);return false;, il have to find a way to do calf raises, as ive seen in demonstrations there usually standing on something.

After a bit of research here's what im going to aim to do tomorow for the full body workout:
Barbell bench press 3 sets
Pull ups 3 sets
Military Press 3 sets
Barbell squat 3 sets
Going to try and do calf raises, going to do some research, if not possible will subsitute for lunges/deadlifts
Dumbbell/Barbell bicep curls, 3 sets
Triceps bench dips - going to give these a try and see how i do, 3 sets.
Deadlifts x3
Lunges x3

Did a bit of research on the calf raises, i saw a video but it required a calf stand, and i watched a video on barbell calf raises, which were basically the same but without a stand, do i really need a stand, or should i go for lunges or deadlifts, rather than working calves?


I feel things are going well Which is why i overworry about little things like cheatmeals

[cassiegose]

Hi Martin,

I suggested the cheat meal for a couple of reasons. First, it gives you the opportunity to satisfy any cravings that you're having during the week. Second, it allows you to take a break from your diet for a meal each week for things like hanging out with friends or having dinner away from your home without feeling guilty. Think of it as a reward for your hard work and for sticking to your plan all week.

A cheat meal could be a meal at a restaurant or could simply be something that you're craving that isn't something that you allow yourself to eat everyday. Don't overthink it.

I'm guessing that the bloating is either the beans in your diet, the dairy, or the gluten. The only way to know is to take out each item (individually) for a couple of days and see how you feel without it. For instance, for the next couple of days don't eat any beans and see how you feel. If you're still bloated after those two days then its probably not the beans thats causing it. Add the beans back in and take out the dairy for a couple of days... again see how you feel. If you feel better then its obviously the dairy, if not add the dairy back in and take out products with wheat (bread, wheatabix)....

Figs are good for you but some of the dried ones have alot of added sugar I believe so don't overdo it with them. Also, its always better to eat regular fruit than dried as the calories from dried fruit can add up quickly.

The protein powder will benefit you anytime however you really only need it post workout. Since that stuff is so expensive you could save it for just post workout and have solid protein the rest of the day.

That workout doesn't look terrible however its a bit unbalanced.

I would take out the curls and add in lunges and deadlifts to give you a little more lower body work.... or keep the curls in but don't leave out the deads and lunges. Same thing with calves... You can do calves but if you do add them in don't replace the lunges and deadlifts for them as the lunges and deadlifts are very important. Calf raises work calves and lunges deadlifts work your hamstrings, glutes, and quads... 3 major muscle groups. Replacing the deadlifts with the calf raises would be like replacing the bench press with pull ups. You don't need the stand to do calf raises. I do mine with feet flat on the floor and raise up from there. It is understanding that when you use a stand and let your heal drop too far you're putting unnecessary stress on your achilles tendon.

Don't worry Martin. You're on the right track. Having a controlled cheat meal once a week isn't going to set you back if you're meals are on track the rest of the week.

By the way... you're doing awesome friend! As always, I'm proud of ya!

[MartinBoy]

Thanks so much for the feedback Cassie, alot of advise and information there, i may have the treatmeal soon then, but not too sure as i don't have tons of calorie expenditure left so don't want to miss out due to a cheat meal, i'll see, if not today then another day. Would you class a roast dinner as a cheat meal, where im going nans this weekend we usually have a BIG plate, so not sure how many calories, but it's all good food, no junk.

To be honest beans and dairy i eat often, dairy espically daily, for breakfast, and protein drinks, however i'll give it a try, il try not to eat beans tomorow and maybe replace them with stuff like chick peas, and see if it makes a difference

On the fig packet it didn't say any sugar was added, just 90% dried fruit and the rest was water of some sort, so yeah i'll watch them and maybe eat 1 a day or so. Thanks for the advise on the protein powder, i'll try to have it as less as i can, but of course after working out i should take it as it'll benefit me there, but i like to have in the mornings for breakfast as a quick source of protein, but if i have tinned food, i'll try that instead.

I can see what you mean about the calf stand, maybe i'll try it tomorow with feet just on the floor, however i think id find it quite easy so might have a light weight or two in hand, because i haven't done them before i don't think it's ideal for me to jump straight in with barbell type weights.
Do you think if i keep the bicep curls and add deadlifts and lunges then it'll be balanced? Whenever i workout legs it's mainly the tops of legs at the back that's sore, than anywhere else, dunno if that's normal though. I'll try do calves aswell, what about bench dips, keep them in? So i'll try do all of them basically, which is quite a lot, but yeah it's one session a week so i'll do best by adding deadlifts, lunges to what i was going to do before hand.

Feels good to be doing good

Just had a cooked chicken breast, i worked them out by dividing them but one was smaller than the others, so id say it had around 85 calories, 20g protein. Also had 8 tablespoons of oats (half a cup?) seemed quite a bit but i'll take Les's word for it, added 100ml semi skimmed milk too. Got your information before from half cup oats so it's easy to workout now.

285 calories, 28.4 grams protein 32.4 grams carbs, 4.7 grams fat.

Another chicken breast portion, wasn't a too big a size, say again around 85 calories 20g protein, also a slice of wholemeal bread.
177 calories, 24g protein, 16g carb.

Is granary bread ok to eat? Have a few rolls in the house.

2 slices wholemeal bread, some cottage cheese and chicken pieces to finish up protein intake. Also had a couple peanuts

So id say 300 calories, 20g protein, 32g carb.

[cassiegose]

Don't force the treat meal Martin. Save it for a day when you really feel like eating something that you don't typically allow yourself. I would call the dinner at your nans a cheat meal and relax and enjoy yourself... maybe have some dessert there as well.

Chickpeas are a form of bean so you'll want to avoid those for a couple of days as well when you're taking out the beans to see if thats whats causing the gas/bloating.

I do calf raises with feet flat on the floor. Just go slow. Do one set with both toes pointed straight ahead, then one set with toes pointed in and one set with toes out.

You can keep the bicep curls and dips in if you feel they're necessary but save them for the end of your workout. Remember you're already working tris with the bench press and bis with the pull ups so do the compound exercises first and if you feel the need to do more finish with the curls and dips.

I don't know what granary bread is.

[MartinBoy]

Don't force the treat meal Martin. Save it for a day when you really feel like eating something that you don't typically allow yourself. I would call the dinner at your nans a cheat meal and relax and enjoy yourself... maybe have some dessert there as well.

Chickpeas are a form of bean so you'll want to avoid those for a couple of days as well when you're taking out the beans to see if thats whats causing the gas/bloating.

I do calf raises with feet flat on the floor. Just go slow. Do one set with both toes pointed straight ahead, then one set with toes pointed in and one set with toes out.

You can keep the bicep curls and dips in if you feel they're necessary but save them for the end of your workout. Remember you're already working tris with the bench press and bis with the pull ups so do the compound exercises first and if you feel the need to do more finish with the curls and dips.

I don't know what granary bread is.

Thanks i'll give the calf raises a go and see how i do, same for bicep and triceps, pull ups which i do palms away, so they work lats more, doesn't work biceps as much as doing palms towards you?
Ill try to cut out the chick peas too then, is bloating a serious thing? I don't always feel bloated, just sometimes. Of course it's not nice.
As for the granary bread, here's a picture of one: http://www.acclaimimages.com/_gallery/_ ... d_roll.jpg" onclick="window.open(this.href);return false;
1 slice = Calories 119 Protein 4.4 Carbohydrate 19.8 Fat 2.5 Fibre 1.3
Been looking for ingredients but can't really find any, it looks quite healthy though.

Anyway today, worked out nutrition and it's not bad
2329 cal
163.5g protein
243.3g carbs
32.4g fat.

Looking forward to working out tomorow.

[Boss Man]

Granary is mostly just whole-meal.

[MartinBoy]

Thanks Boss Man, i guess that's ok then, plus it's not like it's main source of bread.

Day 329

Breakfast, 3x shredded wheat with 250ml semi skimmed milk and a chicken breast.
450, 37.6g protein, 58g carb 5.5g fat.

half cup of oats (8tblespoons) and a can of tuna, then start the workout.
300 calories, 34g protein 27g carbs, 3g fat

Workout
Full body In this order too
3 sets of Barbell Bench press 54kg - 9,7,6.
3 sets of pull ups (first 2 sets close grip, to work closer, aiming for around shoulderblades area)- 11,8, then wide grip - 7.
3 sets of Military press 39kg - 6,7,7 and a half - couldn't finish this last one as a complete rep.
3 sets of Deadlifts 50kg - 9,8,8
3 sets of Barbell squats 45kg - 10,10,10
3 sets of dumbbell lunges (22kgx2) - 10,10,10
3 sets of calf raises (holding two 5kg dumbbells) 10,10,10, with these i was keeping as still as i could, but heel was coming off the floor and front of foot going downwards sort of.
3 sets of dumbbell curls double, 12kg x2 - 8,7,6.
3 sets of triceps bench dips - 10,10,10 - these were easier than i thought they'd be. Did advanced version too.

Protein shake after with 200ml semi skimmed milk.
222 cal, 29.3g protein, 14.4g carb, 5.3g fat.

I feel the workout went alright, did all the exercises and took just over an hour, im not really sore, but i don't usually get sore, only DOMS in legs the day after normally, but surely this workout was enough? I feel a little more tired but of course im not totally out of it, i don't see what more i could of done?

Something else i wanted to bring up, do you think military press is ok, because i know alot of people like this exercise and you have to be careful that you're shoulders don't end up like a big blob.
left side of upperback is a little aching, not muscle pain, just hope it doesn't get worse and goes away soon
Sorry to post so much.

Banana and 1 fig, 147 calories, id say a fig is around 10g carbs, 30g carbs/sugar.

Would have cheat meal today, were i haven't had alot of calories, but where im going nans tomorow, best save it for then incase i have any desert.

Some chicken strips and a bit of cottage cheese, hard to workout where it's in 100gs, but id say around
110 calories, 23g protein.
Finished rest of chicken stripes, id say at least 12g protein, around 70 cals possibly.

For dinner, parents cooking something they've learnt, chicken breast, egg noodles, baby sweetcorn, mange tout, green beans, onions, ment to be a low fat dish with high protein, not sure of calories and all though, but it can't be high, it's ment to be low calories, i know i said i was going to avoid beans today, but there in the dish, and i might aswell have it as it seems pretty healthy.

Ha mistake, green beans, the ones that peas are in, not actual beans, although peas are similar.

Just had it, platefull of noodles, egg noddles, chicken pieces and vegetables, full up now, not sure bout noodles, but i don't think this dinner was too bad, and maybe i shouldn't class it as a cheat meal, id say around 500 calories? I had a onion barjit as it was on the plate along with 2 others, but didn't eat the others as there not proper nutrition.

Probably 50g carbs, 15g protein, hardly any fat, not too sure which is why i don't like to eat these sort of things, just hope it won't set me back, espically were ive worked out today and going nans tomorow, but again a roast dinner isn't unhealthy, but it's normally a big plate full.

I know it isn't what im normally eating, but it's still healthy this meal, unlike burger and chips.

Had a bit more of the dinner, also a pack of prawns 140 calories, 30g protein

Not sure of calories, id say 440? I think ive totalted tdee, but hopefully it won't set me back as it wasn't junk food in opinion and i still got the efficient amount of protein.