Fat Around Button Area?

[MartinBoy]

Thanks, and no worries, yeah it was alright, but i feel odd, although it was alright, normally i would have enjoyed it more, i feel sort of miserable with whatever i do if that makes sense lol. Like, i can't enjoy myself even around friends, i dunno, maybe just weird times, but glad i went away.

Day 345

Breakfast, 4 slices of turkey breast, 3 wheatabix with 200ml semi skimmed milk.
355 cal 45.6g carb, 28.5g protein, 7g fat

Had a pear before workout, 53 cals, 13g carbs

Workout
Back
3 x pull ups (close grip - upperback?) - 13,9,8
3 x barbell rows (50kg) - 11,8,8
3 x dumbbell rows (24kg) - 9,10,9

Biceps
3 x Db curls (13kgx2) - alternating - 7, singles - 7,7
Hammer curls (12kgx2) - double - 5,4. Stopped here
Barbell curls (22kg) - 5,4. Stopped.

Worst workout of the week so far, i was suprised and pleased to start off with 13 pull ups, but then the 2 other sets were hard to get 9 and 8. Barbell rows, first set was also good and felt that it was pulling lats and working them, then same with other 2 sets as the pull ups.

Biceps were hard today, and with this amount of weight i shouldn't be performing so bad, it can't be that im having another bad workout session, if i keep having these i'll get no where. It's probably around 2 months ive been doing this routine, i haven't noticed any changes myself, and while nutrition is pretty good i don't want the workouts to be a waste, sure ive seen some results and there quite good from when i started working out, but i can't say from this routine ive seen any major changes.

Ive done a bit of research, would it suit me to try a workout like this, (i don't expect you to watch the whole video)
http://www.youtube.com/watch?v=0rWahirgcPY" onclick="window.open(this.href);return false;
It pretty much sums it up in the description text anyway,
Week 1 - Lift heavy, work on one rep max and low rep sets (under 5 reps) - Don't get this 1 rep max, then under 5 reps?
Week 2 - Normal, 3 sets of 8 workouts
Week 3 - Drop sets on every exercise - 3 sets of 8, no rest drop 25% weight & do 8 more reps, drop another 25% weight and do final 8 reps
Week 4 - Do S61XL workout

This could work, at the moment he has arms, back and shoulders as a workout program, however i wouldn't want to get to the week 4 and have a bad workout session, do you think this is something that would suit me or is still too advanced?

Protein scoop, 1/2 cup oats, 100ml semi skimmed milk.
322 cals, 30.9g protein, 36g carbs, 6.6g fat.

Slice of wholemeal bread 57 cals, 2.5g protein, 9.9g carbs
Banana 100 cal, 23g carbs

2 slices of wholemeal bread, tablespoon peanut butter and can of tuna
329cals, 35g protein, 22.8g carbs, 6.6g fat

Had dinner as it seemed pretty good - jacket potato, salad - egg whites, grated cheese, cellery, beet root, cucumbers, tomatoes etc, and 2 roast chicken portions.

Jacket potato, wasn't huge id say around 200 cals, 33g carbs, the salad probably came to id say around 130 cals, and chicken, 300 as i took most the skin off.
630 cals, 40g carbs, 40g protein, 12g fat.

Cardio tomorow, probably jump rope if i can find it, is there a high chance calves will hurt again?

[cassiegose]

I went through a time where I also felt odd when hanging out with friends. I think as you grow older you begin to look at your friends a little differently and realize that they aren't who you thought they were or they're just headed in different directions in their lives. As you grow older you begin to develop different views on life and different goals and values... sometimes this makes it hard to really enjoy others when you don't feel like you have an honest connection with them. Does that make sense? That was just experience anyways.

The reason why those biceps were so difficult was because you really fatigued them with the pullups and rows. Keep in mind that pullups and rows work biceps in addition to back so your bis really get alot of work when you do the back exercises and finish with the biceps. I think you're still making progress Martin even if you don't really realize it. A workout is NEVER a waste as long as you're going in and putting 100%. Your nutrition is great these days and I know that is making a big difference as well.

I'm not sure I really care for that program Martin. So there are no legs in that workout? I don't know what S61XL is? I do like the idea of 5x5 but I don't think I care for you doing the 1 rep max thing. For one, you lift by yourself and you really need a spotter if you're going to do the 1 rep max thing to make sure you don't harm yourself. Also, if you're doing 1 rep max its more difficult to keep proper form. Lastly, I don't see how doing only 1 rep is going to benefit you in any way. I don't think that program is too advanced for you, I just don't really care for the program. Instead I think I'd do something like:

Week 1: 5 sets of 5
Week 2: 4 sets of 8
Week 3: 3 sets of 10

You could try splitting up your workout a bit differently. Your biceps are fatigued after doing back so if you feel like you want to do bicep exercises you could do back and chest one day, arms another day, then legs and calves another day. Or you could do the upper body/lower body split if you want to do 4 days of weights per week.

[MartinBoy]

I went through a time where I also felt odd when hanging out with friends. I think as you grow older you begin to look at your friends a little differently and realize that they aren't who you thought they were or they're just headed in different directions in their lives. As you grow older you begin to develop different views on life and different goals and values... sometimes this makes it hard to really enjoy others when you don't feel like you have an honest connection with them. Does that make sense? That was just experience anyways.

The reason why those biceps were so difficult was because you really fatigued them with the pullups and rows. Keep in mind that pullups and rows work biceps in addition to back so your bis really get alot of work when you do the back exercises and finish with the biceps. I think you're still making progress Martin even if you don't really realize it. A workout is NEVER a waste as long as you're going in and putting 100%. Your nutrition is great these days and I know that is making a big difference as well.

I'm not sure I really care for that program Martin. So there are no legs in that workout? I don't know what S61XL is? I do like the idea of 5x5 but I don't think I care for you doing the 1 rep max thing. For one, you lift by yourself and you really need a spotter if you're going to do the 1 rep max thing to make sure you don't harm yourself. Also, if you're doing 1 rep max its more difficult to keep proper form. Lastly, I don't see how doing only 1 rep is going to benefit you in any way. I don't think that program is too advanced for you, I just don't really care for the program. Instead I think I'd do something like:

Week 1: 5 sets of 5
Week 2: 4 sets of 8
Week 3: 3 sets of 10

You could try splitting up your workout a bit differently. Your biceps are fatigued after doing back so if you feel like you want to do bicep exercises you could do back and chest one day, arms another day, then legs and calves another day. Or you could do the upper body/lower body split if you want to do 4 days of weights per week.

Thanks for the feedback, firstly about the friends situation, i feel that it could be the same as what you just explained, however earlier i was reading up on depression, and alot of the symptoms i have, and it even said, socializing and activities with friends feel worsens. Now, ive been pretty, well not miserable, but fed up for a while but i feel i can handle it, i have a low self esteem i would say in terms of putting myself down alot, but cardio and exercise does help, if i do have depression, i want to be able to get rid of it myself, i don't want to end up going to the doctors and being on meds for the rest of life, it's not like im going to kill myself, i feel that if i can hopefully soon get a job, then that would help me spend more time doing stuff, and giving me money for things like a car and buying things i can enjoy. So hopefully that will come soon!!

Anyhow, i thought that about the workout aswell, because when i tried chin ups last week biceps were fatigued too, with that routine i explained, S61XL is a routine that the guy made himself, and that's an arm workout on the 4th week, he's made one for shoulders, back, and chest, and is probably going to make a legs one too. In regards to doing one rep max, i dunno if he ment 5 reps, or actually 1 rep max, if it was 1 rep max, then maybe on a weekend i could get brother to be a spotter for some exercises if he has spare time.

About the routine, it's currently this:
Monday - chest and tri's
Tuesday - legs and shoulders
Weds - back and biceps
Thursday - cardio
Friday - cardio
Saturday - full body
Sunday - cardio or rest.

So it's alright, but in terms of changing it up, i could do chest alone, as im thinking doing back too might fatigue me a bit? Seeing as they're both fairly big muscle groups. Arms together could be good i feel, having back and legs alone, and maybe throwing in a couple shoulder exercises.

Maybe, im not sure, things like arms im sure i'll have enough exercises and variety, with back, it's pull ups, barbell rows, dumbbell rows, i know pull overs are good for chest and back, but i don't feel too comfortable with them to be honest, last time neck was hurting from strain. Chest i could have alot more if i can find a way to do incline, legs i could just do more sets im guessing.

So yeah, perhaps i could try the 5x5, 4x8, 3x10? Id have to figure out what weights are suitable though for these reps. Sometimes all ha.

But yeah thanks for your help, hoping i can find the jump rope for tomorow and plan a new routine soon!

200G natural yougurt, 25g dry roasted peanuts, mini babybell, and a slice of wholemeal bread.
374 cals, 24g protein, 24.3g carbs, 17g fat

Tdee around
2220 cals, 160.9g protein, 214.6g carbs, 49.2g fat


Not too sure of tdee, but if im hungry il eat and hope to keep it around 2100-2400 cals.
If im doing jump rope tomorow might do 60 then repeat like you suggested, just hope legs aren't as sore.

[MartinBoy]

Day 346
Breakfast - 200g of yougurt, 3 shreaded wheat with 200ml semi skimmed milk.
453 cal, 24.3g protein, 69.2g carb, 7.7g fat

Going to have to do boring bike soon as the jump rope has gone missing

Did 30mins cardio, nothing intense, could of even been considered light cardio, i don't think im that fit, but i still sweated alot, probably burned around 236 cals, as that's half of what was displayed.

Can of red kidney beans with a bit of salsa - 250 calories 18.2g protein 43g carb

Banana - 95 cals, 23g carbs
Tablespoon peanut butter - 85 cals, 3g protein, 3g carbs, 5.6g fat.

I know you should eat about every 2 1/2 - 3 hours but sometimes i get hungry after like 2 hours so i just eat.

Can of chick peas - 287.5 cal, 18g protein, 40g carbs, 7.2g fat
Slice of wholemeal bread - 57 cals, 2.5g protein, 9.9g carb

25g brazil nuts - 171 cals, 16.4g fat, 3.6g protein.

Small piece of cooking bacon, maybe 100 cals, 8g protein, 10g fat. Not sure.

Prawns, 90 cals, 20g protein.

200g yougurt, 130 cals, 10g protein, 14.4g carbs, 3g fat.

Small rock cake.

Tdee at the moment, somewhere around
1718 cals, 105.1g protein, 202.5g carbs, 49.9g fat

So at the moment still short on protein but don't want to have tuna again, maybe i'll do some egg whites to help soon.

slice of wholemeal bread, 57 cals, 2.5g protein, 9.9g carbs
4 egg whits 60 cals, 16g protein.

Been asked to go out tomorow night to a club, if i want to go or not, im warey too as i don't want to mess up progress.

[cassiegose]

Day 346
Breakfast - 200g of yougurt, 3 shreaded wheat with 200ml semi skimmed milk.
453 cal, 24.3g protein, 69.2g carb, 7.7g fat

Going to have to do boring bike soon as the jump rope has gone missing

Did 30mins cardio, nothing intense, could of even been considered light cardio, i don't think im that fit, but i still sweated alot, probably burned around 236 cals, as that's half of what was displayed.

Can of red kidney beans with a bit of salsa - 250 calories 18.2g protein 43g carb

Banana - 95 cals, 23g carbs
Tablespoon peanut butter - 85 cals, 3g protein, 3g carbs, 5.6g fat.

I know you should eat about every 2 1/2 - 3 hours but sometimes i get hungry after like 2 hours so i just eat.

Can of chick peas - 287.5 cal, 18g protein, 40g carbs, 7.2g fat
Slice of wholemeal bread - 57 cals, 2.5g protein, 9.9g carb

25g brazil nuts - 171 cals, 16.4g fat, 3.6g protein.

Small piece of cooking bacon, maybe 100 cals, 8g protein, 10g fat. Not sure.

Prawns, 90 cals, 20g protein.

200g yougurt, 130 cals, 10g protein, 14.4g carbs, 3g fat.

Small rock cake.

Tdee at the moment, somewhere around
1718 cals, 105.1g protein, 202.5g carbs, 49.9g fat

So at the moment still short on protein but don't want to have tuna again, maybe i'll do some egg whites to help soon.

slice of wholemeal bread, 57 cals, 2.5g protein, 9.9g carbs
4 egg whits 60 cals, 16g protein.

Been asked to go out tomorow night to a club, if i want to go or not, im warey too as i don't want to mess up progress.

Eating when you're hungry is fine. I'm a firm believer in listening to your body. If its telling you that its hungry then eat up.

Wonder where the jump rope went?

With the friends and depression situation... I do believe that exercise helps immensly. I think its great that you're trying to work through your feelings on your own without having to be on meds for the rest of your life. Realize that there are situations where meds/doctors can help immensly, but there are also situations where you just need to figure stuff out on your own instead of immediately turning to meds. I do believe that you are too hard on yourself Martin and it seems that often you just don't realize how much you have to offer the world. I know for me the ages between 16-23 were pretty much the most difficult times in life. Theres no way in HELL I would ever go back and relive those days. I think life does, in many ways, get easier as you get older and begin to learn more about yourself and others. I also agree that having a job helps immensly as not having money can be quite stressful.

For the workouts.. You could also do something like
Monday: chest
Tuesday: back
Wednesday: cardio
Thursday: arms
Friday: legs and shoulders
Saturday: cardio
Sunday: rest

OR you could even do something like this:
Monday: chest, 15 minutes intervals or jump rope
Tuesday: back
Wednesday: arms, 15 minutes intervals or jump rope
Thursday: rest or easy cardio
Friday: shoulders, abs
Saturday: legs
Sunday: rest

What do you think?

[Boss Man]

It may vary from person to person though Les . That might be a commonplace physical experience, or one that happens to you and a small percentage of people.

I would suggest he try the rope scenario on Arm days and if it feels like he's getting a very tired sesnation in the Arms, doing the rope, then next time and for future times, use a differing Cardio style on Arm days.

This way, even if he can't adequately do both on the same day, he learns something, instead of deciding against something that might be okay, in favour of a plan B that could be less enjoyable.

Just a thought .

[MartinBoy]

Thanks for the feedback guys, it's something i'll defintantly look into, the jump rope is probably around the house somewhere but at the moment i feel like it's dissapeared.

I'll buy a new one though as they're only cheap.

For tomorow, where im not sure if ive decided to go out for the drink, or something else, and where i don't have the jump rope at the moment, im going to do full body tomorow and catch up with cardio on sat or sunday, and then i think i may try 1 of those workouts you've suggested.

For chest, if i can't do incline, should i just do more sets? Same with back really,

thanks for all the feedback, i read every comment and appreciate it so much.

Been hungry quite alot lately, eating and eating, but it's because im hungry so must need it.

[cassiegose]

Thanks for the feedback guys, it's something i'll defintantly look into, the jump rope is probably around the house somewhere but at the moment i feel like it's dissapeared.

I'll buy a new one though as they're only cheap.

For tomorow, where im not sure if ive decided to go out for the drink, or something else, and where i don't have the jump rope at the moment, im going to do full body tomorow and catch up with cardio on sat or sunday, and then i think i may try 1 of those workouts you've suggested.

For chest, if i can't do incline, should i just do more sets? Same with back really,

thanks for all the feedback, i read every comment and appreciate it so much.

Been hungry quite alot lately, eating and eating, but it's because im hungry so must need it.

I think doing a full body tomorrow is a great idea. Then cardio the next day then start the week fresh.

For the inclines... Did you ever see that pic I was trying to show you where the guy had a board of some sort leaned against his bench, then he was leaning back against the bench for an incline effect? You could also put you feet on the bench, hands on ground for an incline effect. Do you have a weighted vest? You could put that one for added resistance on those pushups. Did you ever look into those exercise bands? Those would give you some more variations for chest exercises. Just doing more bench isn't going to help much, you really need a variety. You really should try those pull overs again too Martin. Use super light weight starting out until you start to feel more comfortable doing those. Those are actually new favorite exercise.

For back you have inverted rows, standing rows, bent over rows, dumbell rows, pull up variations, chin up variations. I actually saw an exercise the other day where you're doing a pull up but hands are together facing each other (either one on top of the other or pinky to thumb) so your grabbing the bar from the opposite direction. Does that make any sense? Anyways was doing those the other day and it was an interesting change. Lots of options. Just gotta get creative.

With you getting hungry more often I would guess thats a sign that you're metabolism is picking up a bit. Definitely don't deprive yourself.

Great job Martin!

Oh... and with tomorrow... you could always just go out for a while, have a drink, and hang out with the friends. One drink shouldn't set you back and you're young. Plus you've been doing awesome lately and you deserve to have some fun in your life.

[MartinBoy]

That's the thing Cassie, if i were to go out id have to have a few drinks, like say 3, just to be enjoying myself as i know just having one would make me feel guilty. I don't often go out drinking, but i think in a week or two it's a friend's 18th so i might save going out til then, maybe the best option im afraid.

Yeah i saw the picture, i need to find a bit of wood for that, and wouldn't i need to tie it up to keep it in place, also i wouldn't be able to do incline bench with that, just press, but yeah could do incline flys and press if i got that sorted.

Pull up variations are also a good idea. May sound stupid but i should look into a substitute, i don't want to pull the garden furniture down lol, here's a picture of what it looks like http://greentouch.ie/cms/uploads/images ... pagoda.jpg" onclick="window.open(this.href);return false;. By the way that isn't me lol, it's a picture i got from google.

Day 347
Breakfast, 3 wheatabix with normal milk - all we had, and a can of tuna.
435 cal 44.5g carb, 39.5g protein, 8.8g fat

Im annoyed, even if i want to go out tonight and drink i can't, because for 1, i know i aint got alot of money, 2, im doing weights for nothing.
Anyway, decided not to go out for the drink, going away for couple days, but taking food with me, so shouldn't affect me, i'll keep nutrition as spot on as i can, it's not going to be as bad as last time. Did the workout though:
3x bench press (58kg) - had brother spot me so i could use heavier weight - 8,7, next set i got distracted (farted) so stopped at 4 reps as i was laughing, then next set rep 5.
3 x pull ups wide grip - 12,9, distracted as someone came out to garden - stopped on 5, than did 6.
3 x military press 40kg - 7,6,8
3 x deadlifts (50kg) - 10,10,10
3 x squats (58kg) again used brother as spotter but was still hard and must be careful to watch neck bone (top of spine) - 9,10,10
3 x db lunges (22kgx2) - 10,10,10
3 x db curls (11kg) double - 10,9,8
3 x push ups (triangle) - 13,12,10

After workout had protein shake, 1/2 cup oats, 100ml milk, tablespoon peanut butter
422 cals, 30.9g protein, 34g carbs, 13.9g fat.

tdee at the moment:
857 cal
70.4g protein
78.5g carb
22.7g fat


So im off now, will update when im back, speak soon.

[MartinBoy]

Back, keeping nutrition as good as i could, just need some more lean sources of protein, but only bad foods i ate was, a pint of cider, as you said, 1 beer wouldn't hurt, and some popcorn, other than that i kept nutrition the same, which i hope doesn't make too much difference as during the week it's normally good, stuck with similar foods today, but probably need more protein, just had a protein shake with 1/2 cup oats and 100ml semi skimmed milk, hoping to get back into routine tomorow

Might start new routine tomorow, but if i were to, do i do 5x5, or normal?

So yeah may start the new routine you suggested tomorow, thing is, may do back, but where i posted a pic of that garden furnature, im a bit cautious of eventually weakining it, and itbreaking, but i feel 10x more comfortable using this then a pull up bar that is door mounted and indoors with little space. If i do, do the back workout tomorow, probably do pull ups, rows - barbell + dumbbell and maybe vertical/upright rows? or i could try leaning on ab ball and doing some pull overs. I feel i have alot of sources of carbs and that they're more sources of carbs than lean protein, for example, cous cous, brown rice, wholemeal bread, wholegrain/wheat cereals, fruits, natural yougurt, etc. And lean protein - chicken/meats, tuna - fish, egg whites, dairy,

anyway so yeah want to try back workout tomorow but need a solid routine program i suppose, without worrying about the pull ups side as i know i need to do them, i also want to become more fit, i feel i get out of breath too easily, maybe stamina sucks, and i have bad hayfever/cold so that's not going to help, but im always willing to do best.

For example when i do the bench press and squat exercises the other day with 4kg added weight, i felt more of a pump, but i had a spotter, and even squats were still a pain, but a squat rack is around £150, i could use more weight and do less reps, but i need to make gains.

[MartinBoy]

Day 348
Breakfast, 3 wheatabix with 200ml milk, 1/2 can tuna.
370 cal 44.2g carb, 30g protein, 9.2g fat

Going to do workout in a few hours, probably back, again cautious of the garden furniture though.

Banana - 100 cal, 23g carbs

1/2 can tuna, 65 cal, 17g protein.

2 tablespoons peanut butter, 170 cals, 11.2g fat.

Red kidney beans can - 250 calories 18.2g protein 43g carb

Workout
Back
6 sets of alternating grip pull ups - 12,12,7,7,6,5
4 sets of Barbell rows (50kg) - 8,9,10,8
4 sets of Dumbbell rows (single - 24kg) - 8,9,8,8
4 sets of dumbbell pull overs (16kg) - 8,9,10,10

Fairly good workout i feel, the most effective i feel was actually the pull overs, but this could be due to me not doing it before properly and hitting muscles, i always feel it worked triceps and chest quite a bit.

Aiming to do chest tomorow, trying to adjust bench, finally managed to get the bolts off, but it is so useless, trying to make it incline, the rack doesn't fit inline with the actual bench, so it's got tons of scratches already and i haven't even got it connected, it's like it was made for another bench, i haven't got it sorted yet but will try again later as it's stressed me out too much, but yeah i do need to sort it for tomorow, worst way for some reason if i can't manage to do so, i'll do a "killer" chest workout, push ups, dumbbell press and flys all on floor, no rest and repeat 6 times.

Protein scoop, 1/2 cup oats, 100ml semi skimmed milk.

322 cals, 30.9g protein, 35.4g carbs, 6.6g fat.

25g dry roasted peanuts, 50g cous cous, 4 egg whites and a few spoonfuls of homemade salsa, which i didn't count nutritional value as it's probably low anyway and good for you - tomatoes, onions, peppers etc.
390 cal 30g protein, 36g carbs, 11.5g fat.

Pear - 53 cal, 13g carb

Just bought some wrist straps - http://www.amazon.co.uk/Maximuscle-Trai ... 188&sr=8-1" onclick="window.open(this.href);return false;

Which im hoping will help pull ups and things like deadlifts, however i hope the strap will go around wood, from the picture i posted of garden furniture, as that's where im currently doing them.

Useless bench, had to put it back together, the sticker on the side says incline max 150kg, so what's the point when it don't even go incline, i dunno if somethings missing or what but if i wanted it incline the bench would be unbalanced and beats the point if im doing it and the thing collapsing, im considering buying a new bench but i seriously can't afford one, but then i can't do incline, but maybe it isn't as good as people say, might just do the killer chest workout tomorow as all i can think of is push ups bench press flys, boring.

25g brazil nuts, can of jumbo boiled chick peas
492 cals, 18.6g fat, 21g protein, 57g carbs

quick note how many carbs should i be getting? Still hungry, even after that meal lol.
tdee so far today,
2221 cal, 147.1g protein, 251.6g carbs, 57.1g fat

ryvita wholegrain crispbread x3 - 111 cals, 3g protein, 21g carbs, 1.8g fat.

[MartinBoy]

Day 349#
Breakfast, 4 turkey slices, 3x wheatabix with 200ml semi skimmed milk.
355 cal 45.6g carb, 28.5g protein, 7g fat

[MartinBoy]

Day 349#
Breakfast, 4 turkey slices, 3x wheatabix with 200ml semi skimmed milk.
355 cal 45.6g carb, 28.5g protein, 7g fat

Going to do chest in a while, where i don't really have a solid routine in opinion for chest, may try "killer" chest workout.

Sorry about double post, did the workout, as follows: Push ups - to failure, no rest, db flys, no rest, db press, 2-5mins rest, repeat set 5-8 times, here's results:
Push ups - 20,14,13,11,11,9,8,6
Db fly (14kg) - 8,8,7,6(12kg) - 7,4(10kg) - 4,3
Db press(14kg) - 5,3,6,3, (12kg)- 5,2(10kg) - 1,3

So yeah, had to lower the weight and by the results you can see the fatigue kicking in, i mentally wanted to do lots, but when i just can't physically do it, it must of been a good workout? Where i lowered the weight, when i first picked them up, for say flys, they felt light, but of course when performing the exercise got hard very quick. I chose to do this as i didn't really have a chest workout, and felt this would be a good thing to try, however i feel arms, partially right around the delt and bicep are sore, when perhaps it should be chest, but of course i need to use arms to do flys and press, and even push ups. So yeah, i hope this was good, just looking at the plan you've suggested, i may do some jump rope later, if i do, should i just do say 15min intervals, or like you said before, do 60 then rest, although i want to feel ive worked out, last time i did 20min intervals of jump rope i could barely walk, don't want to go through that again, but maybe it was because it was first time.

Protein scoop, 1/2 cup oats, 100ml semi skimmed milk, tblspoon peanut butter.
407 cals, 33.9g protein, 35.4g carbs, 12.2g fat.

Triceps sore from yesterday

Ryvita wholegrain crispbread, turkey breast slice
58 cals, 5g protein, 7g carbs.

40g serving of shreddies, with 100ml semi skimmed milk, can of sardines in tomato sauce.
296cal, 19.5g protein, 38.6g carb,- 12.1g sugar, 5.4g from milk, so 6.7g possibly bad carbs, 5.2g fat

Dinner - 2 roast chicken portions (thighs i think), brocolli, carrots, and 2 small jacket potatoes, although i don't know the nutritional value of this meal, it would seem a waste to not have it, so rough estimate:
500 cals, 30g protein, 40g carbs, 16g fat ?

Again feeling quite fat around today, but probably just me being stupid.

50G Cous Cous, 25G Roasted salted peanuts, 4 egg whites, bit of salsa.
395 cals, 29g protein, 36g carbs, 15g fat

Ryvita wholegrain crispbread - 37 cals, 1g protein, 7g carb

TDEE at:
2048 cals, 146g protein, 202g carbs, 55.4g fat.

Depending on how i feel tomorow i'll choose what to workout, however probably going to do jump rope as cardio.

[MartinBoy]

Day 350
Breakfast, 3 wheatabix with 200ml semi skimmed milk, 4 egg whites
335 cals, 28.5g protein cal 45.6g carb, 5g fat

Bit sore today, triceps/inner arm are still a bit sore, and i can feel a bit of DOMS in lats, which i suppose is good, so today i might just do a bit of jump rope, of course i want to do enough, but not over do it so i could barely walk like last time, as i have driving lessons.

Can of jumbo boiled chick peas - 321 cals, 18g protein, 57g carbs, 2g fat

Tblspoon peanut butter, 85 cals, 2.3g carb/sugar, 5.6g fat, 3g protein.

Going to do jump rope shortly, want to do enough but of course not over do it, perhaps il aim to do around 600? Not sure, i'll go with the flow lol.

Did about 15mins worth of jump rope, i was exercising most of the time, hardly rested, suprisingly it was alot easier than before, and i wasn't as out of breath at all, just hope the effects don't kick in tomorow, i feel im alot better at jump rope already, and i actually do not mind jump rope at all, i would even say i enjoy it on some degree, big toes have a bit of dry skin though, but no sweat, apart from on body

Can of red kidney beans, and 25g of roasted and salted peanuts - 400 cals, 24.5g protein 43g carb, 13g fat

1/2 can tuna, don't want to eat alot of this, 200g greek yougurt, tablespoon peanut butter.
309 cal, 29.8g protein, 16.4g carbs, 10g fat

Deli wrap with salad, i know deli wraps probably aren't the best, ingredients said wheat flour? but it had aload of salad put in it and family was having them for dinner, so had one - 207 cals, 4.7g protein, 31g carbs, 6.7g fat.
Salad - salsa, celery, cucumber, tomatoes, peppers, grated cheese, ham slices, mixed salad etc.
Id say around 360 cals, 15g protein, 35g carbs, 9g fat.

Been picking at a few bits i perhaps shouldn't,

100g greek yougurt, with some strawberries.
200 cals, 6.4g protein, 25g carbs, 2.7g fat

Protein shake with 200ml semi skimmed milk.
222 cal, 29.3g protein, 14.4g, 5.5g fat

TDEE somewhere around:
2232 cal, 154.5g protein, 236.4g carbs, 52.8g fat

Going to get some rest as im SO tired for some reason, dunno what workout im going to do tomorow, maybe arms, 5 days lifting, quite alot really, when you think all i did earlier was about 15mins cardio?

[MartinBoy]

Day 351
Kind of annoyed where bottom left calf is sore, it's ok at the moment, no too bad, i can walk etc, i just hope it doesn't get worse as i don't really want to be having this problem everytime i do jump rope for around 15mins.

Breakfast, 3x wheatabix with 200ml semi skimmed milk, 4 egg whites and 100ml of apple juice
357 cal 50g carb, 28.5g protein, 5g fat

Going to have to do weights soon, not sure what, dunno wether to do legs as there a little sore, if they're worse tomorow im not going to want to do legs, or arms, shoulders.

It seems at the moment im following the first workout plan, so i'll probably do legs and shoulders, probably going to leave out the calf raises though.

Workout, was going to be shoulders and legs, but just legs, i'll explain.
3x deadlifts (52kg) - 10,9, 7 - last set left knee started to hurt so i don't want to mess up joints and have knee problems, so i stopped the set.
3 x DB squats - 23kg x2 - 10,10,10
3x lunges 23kgx2 - 10,10,10 - again left knee hurt, the same side as the calf that hurts..
1x hamstring curl (laying on bench, 10kg weight between feet) - 8, the reason i only did 1 set was because it kept falling out of feet/up leg and i just got so frustrated that i stopped.
Shoulders - military press, started doing this, about 3 reps and i just stopped, i felt the soreness from lats and i just thought im not going to do well if i carry on so i had to stop.

Protein shake with 1/2 cup oats and 100ml semi skimmed milk after - 322 cals, 30.9g protein, 35g carbs, 6.6g fat
tblespoon peanut butter, 85 cals, 5.6g fat, 3g protein, 3g carb

Ok, about the workout, i got SO frustrated to the point i felt like i could even cry, i was shouting, punching the nearest things, kicking, just so much aggression, maybe im getting too worked up about things but i need to punish myself here. I'm not being too hard on myself, i need to be with the way im performing, you know i everything up, college course, driving, ok they may take some skill, but lifting weights, you know, you need strength and good form ok, but anyone can lift weights, it's not something that only a talented few can do.

But what annoyed me was, it started well, Deadlifts i get so out of breathe where im so unfit, i lose breathe so easily and have very poor stamina, it was going alright though, 10,9, and then on the 7th set i felt if i carried on im just going to have knee problems, which of course i don't want.
Db squats, i don't like doing at all, i know it's not always about what you like though, but i feel form is crap doing dumbbell squats, but i can't do heavy barbell weights because i don't have a squat rack
I just dunno what it is, ive tried changing the routine, trying different things, in head i mentally really want to do well and have so much determination, but physical performance is slacking, i want to feel like ive worked out so hard that i deserve a protein shake after, and that the food im eating is actually going to good use. Not frustrated and unsatisified. I dunno if any of you have gone through a similar phase, but i just don't know what's going on, i have alot of aggression so i would of guessed that would help, when i had brother spot me bench press and squats (heavier weight) it felt like much more of a workout, and that it was actually half effective, i feel nothing after these ones, so i really don't know what to do anymore, i feel lost, i don't want to quit and have to look like an average person, i want to stand out, and be strong and quite big, espically at a young age, i want to feel fit aswell and not getting out of breathe alot, i know these things aren't going to happen overnight, and it's been nearly a year and don't get me wrong i have made some impressive changes, and i couldn't of done it without you guys. I know when you see all this text you must probably think, oh look Martin moaning again, so i am so sorry, i just thought i should explain thoughts and feelings how i feel right now to people that i feel could help me the most.

So yeah, i really don't want to quit this after nearly a year, changing diet, working out, but i dunno what i can do, i know everyone has bad workouts now and then, but im having more bad workouts then good, i feel underachieved and that im failing, seriously

Chick peas, 320 cals, 18g protein, 57g carbs, 2.2g fat

25g roasted and salted peanuts - 150 cals, 6.5g protein, 13g fat
200g greek yougurt, 154 cals, 12.8g protein, 13.4g carbs, 5.4g fat

200g greek yougurt - 154 cals, 12.8g protein, 13.4g carbs, 5.4g fat.
Red kidney beans, 250 cals, 18g protein, 43g carbs.

150g seafood, 140 cals - 21.2g protein
tblespoon peanut butter 85 cals, 5.6g fat, 3g protein, 3g carb.

1/2 can tuna, slice of wholemeal bread, 150 cals, 18g protein, 10g carb
weetabix - 64 cals, 14g carbs, 2g protein, 1g fat.

TDEE somewhere around
2200 cals, 172.7g protein, 238.8g carbs, 50.1g fat

Really hope calves don't get more sore tomorow than what they are, but i got a feeling they will.