Fat Around Button Area?

[cassiegose]

Thanks Martin.

Yeah replace the leg curls with lunges or step ups. Step ups are AWESOME also. As are straight leg deadlifts. Lots of options.

I definitely feel like you've made progress also Martin. You're doing FREAKING FANTASTIC friend! I'm SO proud of you!

[MartinBoy]

Thanks alot

200ml semi skimmed milk, 2 slices of wholemeal bread
214 cals, 11.8g protein, 30g carbs, 5.4g fat.

TDEE so far around
2139 cals, 155.4g protein, 238,8g carbs, 51.3g fat

[MartinBoy]

Day 357
Breakfast - 4 egg whites, tblspoon peanut butter, 50g cous cous and 200ml semi skimmed milk.
480cal, 37.3g protein, 45.8g carbs, 11g fat

Too much peanut butter?

100G chicken - 117 cals, 26g protein.

Did 15mins worth of jump rope, hardly stopped, but of course tripped etc a few times, id say at least 10mins worth, is this enough?
Then did 3 sets of ab crunches, 3 sets of "bicycles" but wasn't too good as im not too good with abs, plus makes me feel sick in stomach.

Now, some slightly badish news, tomorow im due to go out which involves drinking, i know limits however, and don't normally have a hangover, however, it's one of them events where, it would probably be worse for me if i didn't go, so how should i do things, as tomorow im due to do upper body part B, so of course don't want to mess up schedule, and need to eat enough protein, but of course say im getting all the calories i normally have, the calories from alcohol are just going to sit on top of that which will lead me to being fat, saying that 3.5k calories are to a lb of fat, so i doubt i would have 3.5k extra calories in one night, and the friday after is lower body Part B, so should i just continue, do the cardio on saturday, and rest day too? Maybe jump rope and a slow/steady 15mins cycling?

200g natural yougurt - biopot - 142 cals, 7.8g protein, 11.2g carbs, 7.4g fat
Apple - 80 cals, 23g carbs

Another tablespoon of crunchy peanut butter, can of baked beans
425 cals, 21.5g protein, 59g carbs, 7.6g fat

[cassiegose]

Day 357
Breakfast - 4 egg whites, tblspoon peanut butter, 50g cous cous and 200ml semi skimmed milk.
480cal, 37.3g protein, 45.8g carbs, 11g fat

Too much peanut butter?

100G chicken - 117 cals, 26g protein.

Did 15mins worth of jump rope, hardly stopped, but of course tripped etc a few times, id say at least 10mins worth, is this enough?
Then did 3 sets of ab crunches, 3 sets of "bicycles" but wasn't too good as im not too good with abs, plus makes me feel sick in stomach.

Now, some slightly badish news, tomorow im due to go out which involves drinking, i know limits however, and don't normally have a hangover, however, it's one of them events where, it would probably be worse for me if i didn't go, so how should i do things, as tomorow im due to do upper body part B, so of course don't want to mess up schedule, and need to eat enough protein, but of course say im getting all the calories i normally have, the calories from alcohol are just going to sit on top of that which will lead me to being fat, saying that 3.5k calories are to a lb of fat, so i doubt i would have 3.5k extra calories in one night, and the friday after is lower body Part B, so should i just continue, do the cardio on saturday, and rest day too? Maybe jump rope and a slow/steady 15mins cycling?

200g natural yougurt - biopot - 142 cals, 7.8g protein, 11.2g carbs, 7.4g fat
Apple - 80 cals, 23g carbs

Another tablespoon of crunchy peanut butter, can of baked beans
425 cals, 21.5g protein, 59g carbs, 7.6g fat

I don't think thats too much peanut butter.

I think 10-15 minutes of jumping is fine. Don't forget you could throw in some jumping jacks, burpees, mountain climbers, or other plyometric exercises to really shake things up a bit.

As for tomorrow, Martin go and have fun! I think the advice Brent provided is right on the money! Drink a little alcohol but make sure to have some water in there as well. Continue on with workouts as scheduled. For nutrition just make sure to keep the diet clean the next couple days and the alcohol shouldn't make too much of a difference. You could also add say 5 minutes of jump rope to today and tomorrows workouts if you felt it was necessary but honestly I wouldn't worry about it too much. You're young, you've been working hard, you should go out and enjoy yourself! Remember Martin its all about balance! Its about working hard to meet your goals but also knowing when to take a little break and enjoy yourself! You only live once! You've got one chance to work hard and achieve your goals, but also only one chance to have fun and live life to its fullest!

You're doing awesome and, as always, I'm proud of ya!

[MartinBoy]

Thanks for the advice, i may just have vodka kicks then, and no cider/lager as mixing is bound to make me sick, not sure how many calories are in one vodka kick though, as for having water with it, i don't know how that's possible? As it's a club, and i can't really ask for water lol.

1/2 a hass Avocado - 137 cal, 12.5g fat, 7.5g carbs, 2.5g protein.

Thanks for the advice it really means alot, vodka is probably more easy to get me going than lager/cider and has less calories, so maybe i'll just drink that and hopefully it won't make a difference ha

Should i eat less fat foods though? Like less peanut butter for tomorow, or just keep nutrition as it is?

Chicken breast, jacket potato, and some carrots, peas. Id say the jacket potato was around 200 cals, 43g carbs, rough guess.
350 Cals 28g protein, 43g carbs, 1.2g fat.

4 slices of wholemeal bread, 200ml semi skimmed milk, tblespoon peanut butter, been having peanut butter more as don't have many fat sources, such as mainly peanuts.
413 cals, 13g protein, 50.6g carbs, 9.6g fat

Chicken breast, slice of wholemeal bread
203 cals, 32.5g protein, 9.9g carbs 2g fat

TDEE
2329 cals, 168.6g protein, 250g carbs, 51.3g fat

Tomorrow, upper body B:
3x bent over bb rows
3x incline db press (if i can't get the wood balanced on bench, i'll just do flys)
3x chin ups
3x lateral raise
3x french press
3x hammer curl

Is this enough? Im thinking of adding DB pullovers after the BB rows, but not sure of rep range, perhaps 8-12, but don't want to overwork out?
Here's a picture of the wood i could use, ive posted a pic of bench, so i could put it on the end bit, which isn't the most stable, the first pictures are of a piece of wood which fits back, but isn't as thick, and the 2nd is a much thicker piece (probably more stable) but less width - it supports back, but shoulders hang off it.

- Looks thicker than what it is, prob a couple of inches, lol.
2ND piece of wood: (thicker, less width)

Sorry to keep posting alot, just wondering your opinions on this situation, where im working out tomorrow morning, i'll probably have already done the workout, but will be good to know for next time, plus i don't really do db press, so i can't imagine it's going to make me feel like chest is sore, plus there's no flys really in this routine, do you think the routine is good though? I can post it if needed.

[cassiegose]

Thanks for the advice, i may just have vodka kicks then, and no cider/lager as mixing is bound to make me sick, not sure how many calories are in one vodka kick though, as for having water with it, i don't know how that's possible? As it's a club, and i can't really ask for water lol.

1/2 a hass Avocado - 137 cal, 12.5g fat, 7.5g carbs, 2.5g protein.

Thanks for the advice it really means alot, vodka is probably more easy to get me going than lager/cider and has less calories, so maybe i'll just drink that and hopefully it won't make a difference ha

Should i eat less fat foods though? Like less peanut butter for tomorow, or just keep nutrition as it is?

Chicken breast, jacket potato, and some carrots, peas. Id say the jacket potato was around 200 cals, 43g carbs, rough guess.
350 Cals 28g protein, 43g carbs, 1.2g fat.

4 slices of wholemeal bread, 200ml semi skimmed milk, tblespoon peanut butter, been having peanut butter more as don't have many fat sources, such as mainly peanuts.
413 cals, 13g protein, 50.6g carbs, 9.6g fat

Chicken breast, slice of wholemeal bread
203 cals, 32.5g protein, 9.9g carbs 2g fat

TDEE
2329 cals, 168.6g protein, 250g carbs, 51.3g fat

Tomorrow, upper body B:
3x bent over bb rows
3x incline db press (if i can't get the wood balanced on bench, i'll just do flys)
3x chin ups
3x lateral raise
3x french press
3x hammer curl

Is this enough? Im thinking of adding DB pullovers after the BB rows, but not sure of rep range, perhaps 8-12, but don't want to overwork out?
Here's a picture of the wood i could use, ive posted a pic of bench, so i could put it on the end bit, which isn't the most stable, the first pictures are of a piece of wood which fits back, but isn't as thick, and the 2nd is a much thicker piece (probably more stable) but less width - it supports back, but shoulders hang off it.

- Looks thicker than what it is, prob a couple of inches, lol.
2ND piece of wood: (thicker, less width)

Sorry to keep posting alot, just wondering your opinions on this situation, where im working out tomorrow morning, i'll probably have already done the workout, but will be good to know for next time, plus i don't really do db press, so i can't imagine it's going to make me feel like chest is sore, plus there's no flys really in this routine, do you think the routine is good though? I can post it if needed.

I'm confused what the wood is for on the pullovers? Check out this link:
http://www.exrx.net/WeightExercises/Pec ... lover.html" onclick="window.open(this.href);return false;
Can't you do them like that?

I would keep the healthy fats stable tomorrow even if you plan on drinking.

Ohhhhh so the wood is for incline bench? Yeah give that a shot! I'm curious to see how that goes!

I think that routine is fine. For upper body days I would just pick 2 back exercises and 2 chest exercises then throw in some arms at the end if you feel the need.

[MartinBoy]

Thanks, so perhaps I''ll throw in the DB pullovers, that way it's another chest exercise and back, and yeah the wood is for incline, but the bit which is thicker and probably more stable, covers back where as the other is the opposite but covers wholeback and shoulders. I'll give it a go anyway, but Db press i don't do often, and I've got a feeling it's not going to feel like ive worked it but yeah i'll do it. I'll give them a go today, however if i feel they don't do much, I'll swap for flys next week as im not really doing any exercise like that in this routine, and it's easy to think i'll add more bench press and stuff but that's probably where i'll over do it, as you said this routine is fine, so ive just got to stick with it for 2-3 months and hopefully make gains.

Day 358
Breakfast, 4 slices of wholemeal bread, 228 cals, 10g protein, 39.8g carbs, 4g fat
4 egg whites, 80 cals, 20g protein

Workout Upper Body B Reps i should of done/aiming for Reps i did
3x Bent over BB rows (52kg), warm up, 5-8 8,8,8
3x DB pull over 16kg - 10, changed to 18kg - 12, 10
3x Incline Db press 16kg x2 8-129,9,8
3x Chin ups 8-12 12,8,6
3x Lateral Raise (5kg x2) 8-12 12,10,8
3x French Press (10kg) 8-12 9,8,8
3x Hammer curl 10kgx2 8-1210,8,8

Ok, few notes, Bent over bb rows were fine, felt them working lats, however i had to stop for around 10minutes after, i was looking for the incline piece of wood and couldn't find it, so i had to saw off another piece, so this interrupted the workout and annoyed me as i was rushing to get back into things.
Db pull over, i did 16kg last week, i think, but i felt it was too easy, and even 18kg i could do, so perhaps i'll try 20kg next time.
Incline DB press was ok, felt it was working shoulders too, i didn't set the wood 85 degress or anything like that, just put it so it was leaning against bench, tried 20kg x2 but could only do around 4-5 reps so i lowered to 16kgx2.
Now chin ups, i was cautious about doing these, 1st set i did 12 which was max of what im aiming for so i felt good in myself, then it dropped to 8 the next set as i struggled to do the last rep, and then 6. So this disappointed me as i was out of the range im aiming for, however i dunno why this happened? Plus i haven't done chin ups in a while, im better at pull ups.
Lateral raise was fine.
French press, it's weird i can only do 10kg? Which isn't alot of weight, first set i didn't feel it working triceps at all, then i started using a closer grip and i felt it working them more, i can do this fine, but i feel it's the pushing the weight back up to the starting position (negative?) that's where i struggle. Not seen an improvement with this exercise for some time.
Hammer curls were fine too.

So yeah, im sorry to keep going on and on and on after each workout, but where this is new i want to correct any mistakes/flaws i make as soon as i can. So any advice is much appreciated, after doing this workout, forearms are really pumped, but that's about all, but if i don't have to get sore all well and good because im not sure everyone enjoys being sore.

Protein shake with 200ml semi skimmed milk, 222 cals, 29.3g protein, 14.6g carbs, 5.3g fat.
Slice of wholemeal bread, 57 cals, 2.5g protein, 9.9g carbs, 1g fat.

Bit cautious of going out and drinking tonight, as im wondering how it'll affect me and progress, but as long as i get the same amount of protein, hopefully ill be ok.

Another sucky driving lesson, dunno what went wrong, i have test in 2 weeks and im not delaying it anymore, already delayed it twice, why must everything i do be so bad, seriously stressing the hell out of me. It's so much out of bank aswell $30 a lesson (1hour) and a test, $183.
Anyway life story over, chicken breast, 117 cals, 25.5g protein, 1.2g fat.

Apple 80 cals, 23g carbs
Shreaded wheat 300 cals 13g protein, 55g carbs, 5g fat

[cassiegose]

Don't be sorry to "keep going on and on" Martin. Youre asking good questions and the only way to learn is to ask!

That workout looks good Martin!

Yes, try the 20kg next time on the pullovers. Its good that you're slowly increasing weight on those as I know they tend to feel a bit awkward for you.

The incline db press will work your shoulders a bit more than flat db press. Thats normal. Its good that you're aware of what muscles are working in these exercises!!!

As for the chin ups, reps decrease with every set also so don't feel like you're doing something wrong. Thats just your muscles getting fatigued. Its totally normal.

For french press its totally normal to have to use a light weight. Yes, if you feel like its not targeting your muscles properly don't be afraid to tweak your form a bit until you feel it working. Pushing the weight back up should be where you struggle because gravity is working against the weight as you're contracting your triceps to get the weight up.

I don't think going out tonight will affect your progress. Go out, have fun, don't get crazy wild drunk but have a few drinks and enjoy yourself.

Martin have I told you that I failed drivers test 4 times before I finally passed? Not trying to make you feel bad or worried that you're going to fail 4 times before passing (LOL!) just letting you know that I also SERIOUSLY sucked at driving when I first started out. Seriously man who fails their driving test 4 TIMES!?! Me!!! The funny thing is that after failing it 4 times I later became and insurance agent. One thing I learned about the driving thing... Being stressed only makes it harder to focus. Chill out, take a deep breath, forgot about how much money its costing you as I"m sure thats only stressing you out more, and just focus! Just think... in 2 weeks you could have your drivers license!!! When you have that you can get a job and when you get a job you can either get a gym membership if you wish OR move out of your parents house OR BOTH!!! Good luck with the driving. As I said, deep breaths and just try to relax.

Your meals are FREAKING AWESOME lately Martin!

[MartinBoy]

Thanks alot for the feedback it really helps, yeah the driving really stressed me out today, i had such an off session, but ive just got to stick with it and forget how much it's costing, once it's out the way it's done, it's just such a drag at the moment.

So yeah, im going to go out tonight, however i was planning to have a few vodka kicks as i thought they would make me a bit tipsy easier, however im trying to find out calories and such and i don't know calories, except for a pint of cider is around 210 cals, ive cut calories back a little, and don't really plan on having more than say 3-4 pints, i was going to have vodka, but i think it's less alcohol, and probably more calories, ive tried finding out calories but i can't, i think just 1 small vodka kick is 180 cals? That's alot, it's like 275ml.

Anyway, had can of baked beans and for dinner, jacket potato, veggies, and a chicken portion, tdee somewhere around this i think today
1764 cals, 149.3g protein, 218g carbs, 26.5g fat

[MartinBoy]

Just got in, had 3 vodka drinks or 4, vodka and redbull, vodka and coke, and a pint of cider, so probably around 700-900 cals? Not good i know, so i hope it doesn't make me fat, and i shouldn't mix drinks as i felt ill, however im so sad now, i enjoyed tonight, but what i said before about the past and that girl and best friend, the girls friend brought it up, tryin say i loved her and that when i didn't and i feel i could cry cause ive just had enough, but im holding it together, tomorows another day, just i rarely see them, so wish i just spoke.. Best get some sleep soon, nearly 1am and got workout tomorow.

Also had a shot!

[Boss Man]

Dude, why would it make you Fat. Look you had some dumb Alcoholic drinks, but it was one night. Why would it make you fat, unless you quaffed that much every night?

[MartinBoy]

Dude, why would it make you Fat. Look you had some dumb Alcoholic drinks, but it was one night. Why would it make you fat, unless you quaffed that much every night?

Yeah your right, im prob overthinking things, however, if it's excess calories over tdee, say something like 300-400, i know 3.5k is a pound of fat, surely if it happened again after 1 nite it would add up?

Day 359
Chicken piece 25g protein, 117 cals
Shreaded wheat 300 cals 13g protein, 55g carbs, 5g fat

Need to do todays leg workout soon as part of the upper lower split and it's just annoyed me because
Squat 5x5 - I can't get weight heavy enough to allow me to do just 5 reps, won't fit on dumbbell - barbell can't do on own.
Leg extension - i can't do at home.
Lunges i can do.
Seated calf raises i can do

So, i dunno what to do, might just do squats how i normally do, i don't have a choice.

Ok well this is the workout i did, took around 45mins.
Squats 23kg x2 3 sets, 11,12,10
Jump squat 3kg db - 15, 5kg db - 12,12,
4X lunges, 8-12, 22kg x2 - 12,12,12,10
5x seated calf raises (did standing with 2 16kg dumbbells) - 15-20, 15,12,12,15,15

The plan i was ment to follow was, squat 5x5, leg extension 3x8-12, walking lunges 4x8-12, seated calf raises 5x15-20

But, can't do 5x5 squats, nor leg extensions, not alot of room for walking lunges, and seated calf raises just felt akward.

problems are the two lower splits, Lower body A is:
Deadlift 5x5, this is ok.
Leg curls, these are akward to do as i don't have a bench that allows me to do so, 3x5-8
Split squats or leg press 4x8-12, split squats are alright.
Standing calf raises 5x8-12, these are ok.

But the worse was todays, Lower body B, could you give me some advise and alternatives, Lower body A is hip dominant, Lower body B (today), knee dominant, i feel knees aren't that strong now and cause me pain now and then.
Also with the workout i just did im probably going to injure shoulders as the dumbbells are scrapping them as im getting them off from things like squats.

I also feel alot fatter and bloated, like ive lost whatever visible 6 pack i had from last night. It was a good night but now im wishing i didn't do it because, the girl and good friend i brought up before, i was out with them, and one of her drunken mates brought up the past in front of everyone, saying how i used to "love" her and such, i just basically said she didn't know what she was talking about, and everyone could see she was drunk, and she was trying to say, ive seen the way u look at her, trying make me feel akward so i just ignored it, and it didn't bother me too much, until now im thinking about last night and i see what ive got now, coming back to a home, being moaned at, just really cant handle it sometimes, and dunno how i hold things together, i feel like i want to speak to either her or friend, but im not going to where it's the spur of the moment, it'll probably pass eventually and i won't see them for another few months, but im obviously feeling this for a reason, and i can't talk to her even if i wanted, as he's over protective. I hate to be the one that loses. I sometimes feel like i have nothing in common with friend at times, like there's almost nothing to talk about.
It's making me physically sick to stomach having to deal with it, i was over it until last night, i hate having nothing, and hearing, you'll find someone else blah blah lol.

Protein scoop with 200ml semi skimmed milk.
222 cals, 29.3g protein, 14g carbs, 5.3g fat

50g cous cous, 1/2 can tuna and a apple
330 cals 58g carbs, 25g protein
tblspoon peanut butter
95 cals, 7.6g fat, 3.5g protein.

Mash, chicken piece, greens and cod fillet (removed batter)
457 cals, 35g protein, 45g carbs, 6g fat?

2 slices wholemeal bread, tblespoon peanut butter.
209 cals, 8.5g protein, 19.9g carbs, 7.6g fat.

[Boss Man]

Regular drinking can help make you Fat, almost non-existant drinking habits won't make you Fat, but if the person was really Fat it wouldn't necessarily help with a weight loss prograame.

[MartinBoy]

Regular drinking can help make you Fat, almost non-existant drinking habits won't make you Fat, but if the person was really Fat it wouldn't necessarily help with a weight loss prograame.

Yeah, i hardly often drink, but if im invited out and it involves drinking, to set the mode why not, thanks for the feedback, gives me more confidence.

4 Large egg whites, Shreaded wheat
380 cals 33g protein, 55g carbs, 5g fat

Peanut butter 95 cals, 7.6g fat, 3.5g protein
3 slices of wholemeal bread, 171 cals, 7.5g protein, 29.8g carbs

400ml semi skimmed milk
200 cals, 13.6g protein, 21.6g carbs, 6.8g fat

Tdee somewhere around
2459 cals, 196.9g protein, 298.3g carbs, 50.3g fat

So yeah a bit higher today, but must need it.

[MartinBoy]

Day 360
Breakfast, protein shake, bowl of shreaded wheat
537 cals, 42.3g protein 68.3g carbs, 10.6g fat

Going to do some ab crunches soon, 15mins jump rope then 15mins cycling although it'll probably be not too heavy as i would of just done the jump rope before.

3 sets of ab crunches, til what i could do, something around 24,12,10

15mins jump rope, 15mins steady cycling, not sure whether to have the rest day tomorrow or to do cardio where i went out drinking.

50G Cous Cous, can of tuna, tblespoon peanut butter
410 cals, 38.5g protein, 38g carbs, 8g fat

God i have way too much spare time on hands, talk about wasting your life. And alot of the time it's doing nothing indoors, which is why i like to go out for a drink to socialize.

Shreaded wheat, tblespoon peanut butter.
425 cals, 16.5g protein, 55g carbs, 12.6g fat

Chinese takeaway for dinner, although i said i didn't want it, ive been bought some but im not eating it, i went out drinking, plus i don't like Chinese takeaways anymore, too greasy and make me feel ill.

However, had 2 prawn crackers.

100g of chicken pieces, 108 cals, 25g protein.

2 slices wholemeal bread, chicken pieces, 244cal 35g protein, 19.9g carbs

TDEE somewhere around
1724 cals, 157.3g protein, 180g carbs, 32g fat