Yay for the jump rope!! I don't blame you for wanting to skip the bike tomorrow. I think if you did 15-20 minutes of jumping rope that would be about the same as 40 on the bike. Or you could do 2 minutes of jumping rope, then 2 minutes of bike, 2 minutes rope, 2 bike... going back and forth for a total of 20 minutes. You might have to just start jumping and see how you feel then decide how long you can/want to go. Its a pretty good workout. If you do the jumping rope just jump straight for a minute. If you trip up, the rope and start jumping again. I'm not too coordinated and can rarely go for a full minute without messing up.
Oh and I'm not offended at all by you not doing the other workout I suggested. It was just a suggestion as a way to change things up from the bike. The important thing is finding a workout that you enjoy and don't absolutely dread on a daily basis. You're doing AWESOME Martin! I really enjoy helping you with this stuff as you've come SO FAR in the past year and its so rewarding to see you sticking with it and making progress. I know you probably don't see the progress, however I've seen an immense amount in your attitude, knowledge and understanding, and strength... for instance you're doing more pull ups than you were months ago... this clearly shows that you're getting stronger and building muscle!
Yes it's a great feeling, i remember when i first got the pull up bar to mount in a door frame and i found it so hard to just do 1. Now outside and up alot higher i can do up to 11, it's a good feeling. Thanks for the feedback, i think i'll aim to do 15-20mins jump rope then, i think i'll try and go for a minute and then maybe rest 30-60 seconds and repeat, so it should take around 40mins, which may be boring in lengh of time, but i quite fancy the role of trying out jump rope as i feel i'll enjoy it alot more than the bike, so that's what i'll aim for. Espically if i trip up i may not get a full good minute workout then rest but i can only improve good way of keeping fit i feel and when the bike eventually is put outside like you said 2minutes of that isn't long at all and it's constant variation which will be great.
Thanks alot, couldn't of came where i am today with out all you're help.
1 egg is about 75 calories and 7g protein, 5g fat right?
2 eggs, and 1 egg white, slice of brown bread and a small orange.
215 calories, 21.6g protein, 11g fat, 25g carbs
Ive worked out TDEE to be around this
2140 cals, 138.2g protein, 239.4g carb, 44.2g fat, so a little short on the protein side, but not too bad.
Day 335
Breakfast, 3 large egg whites, 3 shredded wheat with 200ml semi skimmed milk.
383 cal, 28.3g protein, 55.3g carb, 4.7g fat
Going to do jump rope soon.
Did jump rope, did 20 sets so 20mins worth, some sets were good, some were really bad, but im not too fussed, i would be if i was desperately trying to lose weight, but im doing it to get fit and keep the fat off, max rep was like 28, which isn't too bad seeing as i haven't really done jump rope before at all, even back in school when i was about 8. But yeah it was alright, prefered it alot more than doing say 20min intervals on bike or 40mins long cycling, did it outside too and even now im sweating, so must of done fairly well, some sets i was really frustrated and wanted to wack the rope into the nearest thing, but all that's going to get me is a broken rope and no cardio. So even though some sets were annoying and after i jumped once and it hit me, and again and again, way i see it is i can only improve, maybe in a months time i'll be twice as good. Least that's the cardio done and won't have to do it again until twice next week but im not dreading doing it again because it was alright. Actually felt good when i was doing say 20+, however i noticed myself leaping up in the air as if i were avoiding an obstacle lol, but i feel with pratice i'll get it right, should just be moving off the ground a little bit not leaping, i did alright though so no biggie. I used a stop watch on fone but will have to get a real 1, press go and by the time i actually get going ive probably missed a good 10 seconds in terms of tripping up, ha probably rested more than i exercised but no point doing another set if im still out of breathe, i'll stick with it and hopefully get fairly fit soon. Also i feel it worked body more better to, espically calfs, which could aid in weight training/muscle tone?
Have some turkey and cooked ham slices from iceland, which are probably good for me, but they don't have any nutritional information on the packets, so im a bit warey about eating them.
Had a few handfuls of red grapes, id say 100 cals, 20g carbs.
2 slices of tasty kingsmill wholemeal bread with a tablespoon of peanut butter, and 2 cooked turkey slices which were quite big id say 9g protein each,
400 cal, 31.2g protein 35g carb 13.4g fat
Apple, 81 calories, 21g carb
For the fullbody workout tomorow, should i stick with the same one i did last week? As that seemed pretty decent, also a friend may join in, which he can help spot me, rest while im doing sets, etc. So may spend more time resting, but as long as i get the whole workout done.
Had a square biscuit, with a little bit of decorative icing on the top, wasn't huge or smothered in chocolate, but i really fancied something that tasted nice, and instead of me just taking bites out of it, i just had it, id say it was about 130 calories, tasted like a rich tea biscuit really, so hopefully not too bad, defiantly not over 200 calories. So yeah had that as treat for this week, however feel a bit annoyed in a way that the fact that i may of done the skipping for nothing, but as long as i can keep making gains, keep fit and keep the fat off, then all's good. Probably ate it due to boredom, but not too bad, could of had something alot worse, like a 1/6 of chocolate cake.
Had a protein shake with 100ml semi skimmed milk for a bit of protein.
172 calories, 25.9g protein, 5.4g carb, 1.7g fat.
Dinner being cooked, chicken drumsticks,thighs, and wings, so probably going to have some for protein, going to do research on the nutritional value as they don't have labels. Drumsticks have bone, but closest i can find is with the bone removed - 116 cal, 6.1g fat, 14.4g protein.
Wings: 102 cal, 15g fat, 14g protein, which doesn't seem right, as im going to remove the skin? God why can't they just have labels..
Thigh: 49-82 calories, 2-3g fat, 8-14g protein.
Think i'll probably get one of each piece, so i should probably just eat them, and go by what research i have found.
I'm glad you enjoyed that jump rope more than the bike! Instead of timing yourself and having to bother with the stop watch you could always just do a certain number of jumps. For instance do 60 jumps then rest for 1 minute, then 60 jumps and rest... I always jump in the gym in front of the clock so timing myself isn't that big of a deal. Hadn't even thought about you having to bother with a stop watch.
Yeah do the same full body you did last week if you enjoyed it and felt like it was a decent workout.
I'm glad you enjoyed that jump rope more than the bike! Instead of timing yourself and having to bother with the stop watch you could always just do a certain number of jumps. For instance do 60 jumps then rest for 1 minute, then 60 jumps and rest... I always jump in the gym in front of the clock so timing myself isn't that big of a deal. Hadn't even thought about you having to bother with a stop watch.
Yeah do the same full body you did last week if you enjoyed it and felt like it was a decent workout.
Cassie
Thanks yeah i could do that I think i'll stick with the workout i did last week, wasn't sore, but don't have to always be, plus it's already set up and met your approval, haha.
Dinner, based on the research calories should be like this.
1 chicken drumstick, 1 chicken wing, 2 chicken thighs, peas.
400cal 20g fat 34g protein, added the calories to 400 to cover myself, but yeah they're mainly estimates and helped by a bit of research
1/2 cup oats with 100ml semi skimmed milk
200 calories,8.4g protein 32.4g carbs, 4.7g fat
calfs are sore, espsically right side, full body workout tomorow, should i still work legs if they're sore, im hoping they'll be better tomorow, it's due to the skipping i believe, was i ment to warm up before/stretch?
calf's are in so much pain today, i thought they would of got better, DOMS? I dunno, maybe i've done something wrong but how, it's only skipping, however when i once went for a jog after a nightout i had a similar probably, just not with calfs, yet when i use the bike it's fine. Maybe it's where im not used to it or didn't warm up/stretch? It's a shame because what i thought was a good cardio session has turned into me not being able to do full body today. I would work through the pain but i can hardly walk at all so going to walk as less as i can today. Hopefully if calfs are healed tomorow i can do the workout then, if not i'll have to hope they're better for monday .
Day 336
Breakfast, protein shake with 1/2 cup oats and 100ml semi skimmed milk.
322 cals, 30.9g protein, 32.4g carb, 6.6g fat
Would like to workout full body today, but im seriously having pain from just walking, i think it'll be best for me if i just left it today unfortunately. Even if im better tomorow and do the full body, then day after i won't be able to workout as full body ive worked out same body parts. Just don't see what ive done wrong but obviously something.
2 slices wholemeal bread, tablespoon peanut butter, and 2 big slices of cooked turkey.
400 cal 30g protein, 35g carb, 11.8g fat
Tablespoon of peanut butter and can of red kidney beans and a slice of turkey which i think is about 9g protein
370 cals, 45g carbs, 31.2g protein, 11g fat.
However, im a bit warey because, a tablespoon of peanut butter is about 94 calories, 8g fat, 4g protein 3g carbs i think. However the tub i have is 340g, and 100g = 615 calories, only thing is those two tablespoons seem to have taken bit of a chunk out of the tub, maybe it's still right and im overlooking things.
Also, with things that are difficult to read, such as 100g = and there's multi pieces of food in a pack, what's a quick way of helping understand the nutritional value, say for yougurt 100g would convert to 100ml? And what about things such as prawns, meats etc? Is there any quick method you guys could give me some advise on?
Last edited by MartinBoy on Sat Jun 19, 2010 9:47 am, edited 2 times in total.
I was wondering how sore your calves were going to be today. Jumping rope is killer on the ole calves. You being sore just shows that you found a new exercise that challenges your muscles in a way that they aren't used to be worked. This is AWESOME! You could just do upper body today. I would also go for a walk or something to get the blood flowing. Light exercise usually helps me when I'm super sore... just gets things loosened up a bit. The calves might be just as, if not a little more sore tomorrow. This is a GOOD THING so don't worry about it.
When I'm eating something out of a pack and trying to figure out how many calories I'm taking in I'll often look at the total servings on the package. For instance... Say I'm having something and the label says: Serving size 100 grams, servings per container/package 4. I then know that 1/4 of that package is going to be the number of calories in the serving size. Does that make sense? Or is that not what youre asking? For meats I actually bought a food scale so help me measure out meats. The scale that I bought was pretty inexpensive and its an easy way to measure and determine how much meat I'm eating. When you start weighing foods youre getting pretty intense with this nutrition stuff, however I feel that its a good idea to understand what you're eating and how much food is actually in 1 serving.
Great job Martin! Sorry your calves are so sore today. Its a GOOD THING though. Means you really worked em yesterday.
Yeah that's sort of what im asking, i normally do that too, but like you said bit intense when it comes to weighing, say there's a pack of chicken which is 240g, and 100g = 26g protein, 121 cal or something, it's hard to randomly guess if you're getting around half the pack.
Yeah calves are really sore, but hopefully it's good like you say as they'll rebuild stronger? If they're not better tomorow then i may have to give it a miss then also. I would attempt to do upper body, but even standing up it's sore, so trying to lift weights may not be a good idea, i just feel so lazy though but what can i do about it.
Hopefully next time i do jump rope they won't be as sore.
Thanks.
Had dinner, salad and a jacket potato, salad - egg whites, egg yolks, ocean sticks, lettuce, bit of cheese etc.
Id say 300 calories, perhaps 30g carbs, and a few grams fat protein.
Cooking 200gs of chicken breast pieces, 100g = 23g protein, 108 cal, so where it'll be around 46g protein, i'll try not to eat most of it at once, not hungry after that salad, but having this as a source of protein.
so, 46g protein, 216 cal
Had second bit with 2 slices kingsmill bread, 210 calories, 9.2g protein, 33.2g carb, 3.8g fat.
Feel like ive eaten alot/fat today but maybe it's just one of them days as im still around 200 cals under 2k calories for the day, maybe it's where i haven't done much.
Knees are playing up a bit too, sometimes when i stretch them out they make a "crackling" noise .
Slice of wholemeal bread, 105 cal, 4.6g protein, 16.6g carbs.
Total TDEE around this.
1923 cal, 192.2g carbs, 156.8g protein, 37.1g fat.
Day 337
calfs are still sore, but a little bit better, hope they're better tomorow as i don't want to be limping about lol. Anyway, had to miss full body workout, because even if i managed to do today, which i don't think i should, i won't be able to workout tomorow and follow routine. Feel a bit fat lately but i think everyone probably gets days like that, i weigh the same, i thought it may have been the dairy - milk, but i was feeling like this before i had some. So, looks like another rest day, and hopefully back to chest and triceps tomorow, as im not really using legs there. For the flys, i think im going to aim for around 20-25% of the weight i flat bench to use, where as before i was using about 40%. As long as i can still do between 8-12 reps hopefully it's still effective.
Breakfast - protein shake with 100ml semi skimmed milk, 3 wheatabix with 200ml semi skimmed milk.
447 cal, 38g protein, 54.6g carbs, 6.7g fat.
There's a chance next weekend i could be drinking, ive been invited to a party.
I haven't drunk this weekend or the past couple of ones so hopefully it'll be alright, on the day i'll have to cut down calories but make sure i get the protein required.
Slice of 2 wholemeal bread 210 cal, 9.2g protein, 33.2g carb, 3.8g fat.
Table spoon of crunchy peanut butter 94 cal, 8g fat, 3g carb, 4g protein.
Cooked chicken stripes again, the pack is 380g, cooked 200g yesterday, so should have 180g left, but when i weighed them it was nearly 400g. Which is odd, and i don't understand what's gone wrong, seemed alot more chicken left than yesterday, anyway id say 30g was in the portion, a bit messed up here
120cal, 30g protein.
424 cal, 43.2g protein, 35.2g carb, 14.6g fat.
Craving for something sweet like cake or chocolate but must resist.
You feeling fat could also be something like sodium and water... if you ate more sodium than normal or didn't drink as much water as you could these could leave you feeling a little fat.
Yes, on the flies reduce the weight until you can do 8-12 challenging reps.
I know your calves hurt but a really good way to make them feel better is to do some light cardio and stretches.
You feeling fat could also be something like sodium and water... if you ate more sodium than normal or didn't drink as much water as you could these could leave you feeling a little fat.
Yes, on the flies reduce the weight until you can do 8-12 challenging reps.
I know your calves hurt but a really good way to make them feel better is to do some light cardio and stretches.
Cassie
Thanks for the feedback, maybe i'll do some stretches soon, did a bit of walking earlier to see if it would help, kinda walking on hills lol. Knees are also sore when they're not flat out. (Bent/sitting down)
apple, 81 cal, 20g carb
Had 1/2 cup oats with 100ml semi skimmed milk, and rest of chicken pieces, id say around 120 calories, 25g protein, dinner also being cooked is chicken.
320 cals, 33.4g protein, 32.4g carbs, 8.1g fat.
Thanks about the sodium and flys range, for sodium do i look for this in nutritional labels too? Normally if somethings really high in salt i try to avoid it unless it's things like seafood - prawns.
Dinner - roast potatoes, roast chicken, couple chicken drumsticks, carrots and brussels.
Although this dinner is still good for me i don't know how much nutrition is in it, be good to get back into routine tomorow and hopefully calfs will be better so i can actually walk, tired of walking slow paced. Did 6and 1/2 mins cycling (slow) to ease pain, seemed like it was working while i was on there, but when i got off the pain returned .
Id say roughly dinner was 550 cals, 35g protein, 40g carbs, 9g fat. Rough estimate.
I know you should eat every 2 1/2 -3 hours, but sometimes i get hungry after 1hr 3/4, 2hours, so i should just eat, might be growing.
Anyway, hopefully be good to get back into routine and aswell as slipping nutrition.
Day 338
Breakfast, protein shake and 3 shreaded wheat with 200ml semi skimmed milk.
495 cal 40.2g protein, 58.9g carb, 6.9g fat
Did a bit of walking to college, just walked through the pain and calfs got used to it although it still hurts.
Going to do weights in a little while - chest and triceps.
Workout Chest
3 sets of bench press 54kg - 9,9,7.
3 sets of bench push ups (incline i think), leaning towards it, 20,14,14.
3 sets of dumbbell flys (13kg) - 10,9,9. Used quite different weight to previous, arms (biceps) get really veiny near the last sets and sometimes feels like they're getting worked more, but it must be doing chest.
Triceps
3 sets of close grip push ups, for these you said they're also called triangle push ups? For these i had hands close, but thumbs were touching also the fingers next to the thumb (index finger i think) to form a triangle shape, hope that's right. Reps - 12,10,9.
3 Sets of chair dips - 4,3. Also did a set which i think were beginner style dips where i push myself back up with legs, did 9 of those, will re watch the video.
3 sets of french press (10kg) again lowered weight as need to be using good form - 9,8,8.
How's this workout look? It's definantly better than the previous 2 i feel, had to use lower weight so feel weaker, but so be it, hope it went well.
Ive also got a bit mixed up, what i thought were tablespoons mum said are desert spoons. So say ive been having a tablespoon of peanut butter, it's really been a desert spoon - 1/2 cup oats = 8 tablespoons - 8 desert spoons. mum said that a desert spoon is 2 teaspoons and a tablespoon is 2 desert spoons. But a desert spoon seems pretty big to me, so a tablespoon must be massive. Going to use 3 teaspoons to one tablespoon for now.
Before working out had a "tablespoon" - desert spoon of crunchy peanut butter - 94 calories, 8g fat, 3g carbs, 4g protein.
Now going to have 8 desert spoons i guess of oats, with a protein shake and 100ml semi skimmed milk.
322 cals, 30.9g protein, 32.4g carbs, 8.6g fat.
Can of chick peas and 25g of dry roasted peanuts.
432 cal, 24.5g protein, 40g carbs, 18.3g fat
Feel particarly fat after eating that meal, maybe because i knew it was a fairly high fat meal.
Im a bit concerned about the amount of fat im eating, i don't want to get fat, and try to keep whatever 6 pack i have lol.
Going to probably do back and biceps tomorow if legs are still playing up.
Ive also got a bit mixed up, what i thought were tablespoons mum said are desert spoons. So say ive been having a tablespoon of peanut butter, it's really been a desert spoon - 1/2 cup oats = 8 tablespoons - 8 desert spoons. mum said that a desert spoon is 2 teaspoons and a tablespoon is 2 desert spoons. But a desert spoon seems pretty big to me, so a tablespoon must be massive. Going to use 3 teaspoons to one tablespoon for now.
Before working out had a "tablespoon" - desert spoon of crunchy peanut butter - 94 calories, 8g fat, 3g carbs, 4g protein.
Now going to have 8 desert spoons i guess of oats, with a protein shake and 100ml semi skimmed milk.
322 cals, 30.9g protein, 32.4g carbs, 8.6g fat.
quote]
This cramped brain a little bit. Its 9:30 on a Monday morning here and I don't think I've had enough coffee to interpret all of this dessert and tablespoon talk.
That workout looks good Martin. Most importantly, how did you feel about it? Its fine that you had to use lower weights. Lower weights with good form are better than higher weights with poor form any day!
Martin keep in mind that eating fat doesn't make you fat. You NEED fat in your diet. Its things like cake, cookies, cheeseburgers, french fries.... that make a person fat. And even then they must be eaten in excess to cause weight gain.
Fat is part of a healthy balanced diet. You NEED it... especially healthy fats like nuts, avacado, fish, flax, eggs.
Ive also got a bit mixed up, what i thought were tablespoons mum said are desert spoons. So say ive been having a tablespoon of peanut butter, it's really been a desert spoon - 1/2 cup oats = 8 tablespoons - 8 desert spoons. mum said that a desert spoon is 2 teaspoons and a tablespoon is 2 desert spoons. But a desert spoon seems pretty big to me, so a tablespoon must be massive. Going to use 3 teaspoons to one tablespoon for now.
Before working out had a "tablespoon" - desert spoon of crunchy peanut butter - 94 calories, 8g fat, 3g carbs, 4g protein.
Now going to have 8 desert spoons i guess of oats, with a protein shake and 100ml semi skimmed milk.
322 cals, 30.9g protein, 32.4g carbs, 8.6g fat.
quote]
This cramped brain a little bit. Its 9:30 on a Monday morning here and I don't think I've had enough coffee to interpret all of this dessert and tablespoon talk.
That workout looks good Martin. Most importantly, how did you feel about it? Its fine that you had to use lower weights. Lower weights with good form are better than higher weights with poor form any day!
Martin keep in mind that eating fat doesn't make you fat. You NEED fat in your diet. Its things like cake, cookies, cheeseburgers, french fries.... that make a person fat. And even then they must be eaten in excess to cause weight gain.
Fat is part of a healthy balanced diet. You NEED it... especially healthy fats like nuts, avacado, fish, flax, eggs.
Thanks for the feedback, yeah i guess i do need fat, just when i first started working out and all, anyone i knew that knew about weights said try to avoid fat, and it did work for a start, maybe i was just bloated a bit earlier and thought that ateing the fat did it. For the teaspoon info cut short, ive been using what i thought was a tablespoon, but was actually a desertspoon, so for example instead of having 1/2 cup oats - 8 tablespoons i was probably really having 5 1/2 tablespoons. So from now i need to either find a tablespoon or use 3 TEAspoons per tablespoon.
I'm a little worried and concerned, it's been over 3 days, but maybe calfs are taking a while to heal, no bigger should be fine next time i do skipping. The problem i am most worried about though, is for example, im sitting down and ive got a lot of pain in knees, and when i bend them and move them slowly, they make a click/crackling noise like left elbow nearly does, and today legs have just Killed in pain. Maybe because i was walking though, but yeah im really concerned about knees, i hope it's something that passes and i haven't messed up joints/need therapy. I don't see how that could of happened, if it were i would of thought from maybe overdoing a certain exercise, not from jump rope, which isn't the hardest task in the world, so yeah little worried
Slice of wholemeal bread, 57 calories, 2.5g protein, 9.7g carbs.
And yeah im alot more pleased with today's workout than the previous two weeks
Another slice of wholemeal bread, 57 cal, 2.5g protein, 9.7g carbs, dinner was cod fillet, mash and carrots and brussel sprouts. Had the veg and cod fillet, removed the batter so id say that takes away 100 cals and the fat, so 127 cals, 16.5g protein. Would of ate the mash but don't know it's nutritional value.
Banana 100 calories 25g carbs
Mini Babybell - 42 calories, 5g protein, 2.4g fat.
100g of chunky chicken, 120 cals, 26g protein.
So far and almost over TDEE
2092 Cal, 165.1g protein, 219.7g carb, 46.6g fat
Last edited by MartinBoy on Mon Jun 21, 2010 5:06 pm, edited 1 time in total.
I've had times where calves were sore for a good 4 days after a killer workout. I think you'll be fine. Just give them a little more time to heal and if they're still bothering you after a few more days then we'll get concerned.
Your meals are looking GREAT Martin! Awesome job pal!
It was just a suggestion as a way to change things up from the bike. The important thing is finding a workout that you enjoy and don't absolutely dread on a daily basis. You're doing AWESOME Martin! I really enjoy helping you with this stuff as you've come SO FAR in the past year and its so rewarding to see you sticking with it and making progress. I know you probably don't see the progress, however I've seen an immense amount in your attitude, knowledge and understanding, and strength... for instance you're doing more pull ups than you were months ago... this clearly shows that you're getting stronger and building muscle! 
good way of keeping fit i feel and when the bike eventually is put outside like you said 2minutes of that isn't long at all and it's constant variation which will be great. 
.