Fat Around Button Area?

[MartinBoy]

Looks like a good product.

Yeah i agree, I'm definitely considering buying it soon, hopefully while they still have it, the only thing is, the bench i have at the moment is quick and easy to fold up and down, where this one is bigger I'm worried about how much room I'll actually have, as you can see i don't have much space: Please right click - view image to see properly.

Also where im doing incline DB flys - resting a plank of wood against bottom of bench, it isn't the most stable, so hopefully i'll have that new bench soon, but i just hope adjusting to incline etc is a matter of minutes and doesn't take so long that i have to delay workouts.

Upper Body A workout tomorrow, Still though i know there isn't much i can do until appointment at the end of next month, but im still concerned about knees, mainly right one hurts more, but i just don't want to do any damage, perhaps i could miss the lower body/jump rope I'm not sure what to do, not that i want to, but i need to do what's best for body, although i know sitting on backside isn't going to get me the goals i want.

200g greek yougurt - 160 cals, 11.4g protein, 14g carbs, 5.4g fat.
Some strawberries and berries - 80 cals, 20g carbs
8tbls oats, 200ml semi skimmed milk - 233 cal,11.3g protein 36.8g carbs, 5g fat

TDEE somewhere around
2356 cals, 144.3g protein, 332.8g carbs, 50.5g fat

Also regarding tomorrows workout, i can normally well when i used to workout shoulders with legs, military press around 40kg, but haven't been able to do so with pull ups and bench press being before it, so i guess i have to lower the weight.

[MartinBoy]

Day 369
Woke up quite late, so feel a bit stiff and lazy, perhaps before the workout it might be a good idea to run up and down the garden a few times, just to get more alert and ready, hopefully it will help performance

Breakfast - 3 wheatabix with 200ml semi skimmed milk and a can of tuna flakes.
391 cal 45.6g carb, 40.5g protein, 5g fat

Workout Upper Body A
3x Bench Press 58kg 5-8 7,5,6
3x Weighted Pull Ups (5kg) 8-129,8,8
3x Military Press (38kg) 5-88,6,5
3x Weighted Bench Dip (7kg) 5-88,8,8
3x BB Curl (20kg) 8-1212,10,8
3x Reverse Flys (6kgx2) 1010,10,10
Added on 3x DB Flys (14kgx2) - 9,8,6

Was alright i suppose, only thing that worries me is being able to get the right rep range, for instance pull ups, i really forced myself to not go under 8 reps, and it's 1 of the exercises i dread doing because, i know i have alot of chance of going under the rep range. Military press the same, although i used to do like 40kg, but once them 3 are done, it's not easy, but alot more simple. Ive seen a slight increase in BB curls, added 1kg per week, so that's good, but in about a year i want to be double the progress, i have, for instance benching like 120kg, instead of about 60kg, i do want to make gains, i know it's only been 3 weeks, so i'll give it at least another 5 weeks and see where im at. Maybe I'm being hard, the workout wernt terrible, but it's the fatigue feeling i get so easily that gets me down, maybe i need to eat something before working out to give me more energy?

With the DB flys i added at the end, I'm finding it hard to get in the habit of keeping shoulder blades back and tight together.

With that bench im interested in buying, i contacted the seller and they said the loading weight for the Lat pull down cable is 120kg, so im guessing this means it can take up to 120kg, say a db weight? But they don't know the weight that the bench exercise can take? Which seems a little odd? However it would be good to know, because if for instance i do double the weight i can bench, say 120kg by next year, if it cant take like over 100kg, it's going to seem like a waste of money in opinion.

Protein shake and 200ml semi skimmed milk after.
222 cals, 29.3g protein, 14g carbs, 5.3g fat

I do prefer the upper body days, as the main thing i want to increase is back and chest size, but of course can't neglect legs, Lower body workout tomorrow, I feel like i can't just skip it, but even now, right knee has started hurting again so i don't know what to do for the best

100g cous cous and a banana
228 cals, 6.6g protein, 46.6g carbs, 1g fat

Went over the park to play football for a few hours, legs are aching but upper body is fine. It's days like this sometimes i need hardly any calories, others i need alot, but if i want to bulk up i need to make sure im getting a good amount of calories and enough protein.

Chicken breast 75g, 25g Brazil nuts
259 cals, 19.9g protein, 17g fat

A standard barbell around 5ft-5ft 2, is about 7kg with the locks too? Means ive been doing more than i thought I'm going to start counting the weight included.

Can of chick peas - 190 cals, 12.5g protein, 32.5g carbs, 3.7g fat.

Keep getting hungry now so just eating.
Bowl of bran flakes with milk - 310 cals, 15g protein, 48g carbs/22g sugar - bad?

Can of white kidney beans - 227 cals, 13.5g protein, 40g carbs, 1g fat

Only about 1hr 30mins since last time i ate, but hungry so need to eat.

Got some eggs cooking for later for more protein. knees are hurting but i guess i'll workout lower body tomorrow, continuing is the only thing i know to do.

4 large egg whites - 80 cals, 20g protein
1/2 cup oats, with 200ml semi skimmed milk - 250 cal, 11.8g protein 37.8g carbs, 6.4g fat

100g cous cous - 6.6g protein, 150 cals, 35g carbs, probably not the best meal to have at 11:30pm, but TDEE somewhere around
2307 cals, 175.7g protein, 295.5g carbs, 42.4g fat

[MartinBoy]

Day 370
Woke up feeling bloated/big bellyed again.

Breakfast - 3 wheatabix with 200ml semi skimmed milk, 4 large egg whites
355 cal 45.6g carb, 32.5g protein, 5g fat

I'll do the lower body A workout today although i don't think it'll be that effective - SLDL - i can't do much weight where i have to do them slowly and wrists hurt, would like to be able to try GHR.

Lower Body A
Deadlift 5x5 - 58kg (barbell about 6.5kg) - 5,5,5,5,5
3X SLDL 58KG 5-88,6,6
4x Split Squats (12kgx2)8-1210,10,9,9
5x Standing calf raises (35kg) 8-1212,12,12,12,12

Was alright, felt lower back really worked, just hope i haven't injured it, felt so worked to the point where i didn't want to bend over or anything, i feel it from the deadlifts, since ive been doing 5x5, and i guess SLDL works part of it aswell, with the SLDL, the reason for the 6 reps was because grip gave in. Still waiting for those wrist straps to arrive. Split squats were ok but i feel knee looks out of place whilst doing it.

But yeah not too bad.

Protein scoop with 1/2 cup oats, 100ml semi skimmed milk
322 cals 30.9g pro, 35.4g carb, 6.6g fat

Really felt lower back work from the deadlifts earlier, which is i suppose good but i felt like i didn't want to bend over, i just hope i don't get any pain from it.

100G Cous Cous, 25g Brazil Nuts
328 cals, 8.5g protein, 30g carbs, 17.9g fat

Can of red kidney beans about an hour later - 240 cals, 17g protein, 44.5g carbs, 1.5g fat

[cassiegose]

Good job on adding in those SLDL's Martin. I was going to suggest that.

As for the knee pain. Have you been icing it? You might ice and elevate it a couple of times each day and see if that helps. Also, you're stretching after every workout right? Stretching will help to keep your muscles balanced as far as tightness goes. Stretch the quads and hams, bis and tris, chest and back, to ensure that no muscle group is tighter than the other as this could result in that muscle group pulling the other out of balance. Make sense?

What did you decide on that bench? Looks like a good product! I'm pretty excited for you to get some new equipment. You certainly deserve it!

Soooo drivers test this week or is it next? How are you feeling there? I have a feeling you're going to do great. Keep me posted on that ok.

I tend to feel the deadlifts in lower back also. Make sure to really focus on your hamstrings when doing those SLDLs and really focus on feeling those contract to pull your body upright. Make sense?

Meals are looking fantastic!!!

As for the 22grams of sugar in the bran flakes yesterday... not the best. Was that from both milk and flakes or just flakes alone? I have a feeling you woke up feeling bloated because of the 2 cans of beans you had. If I had that many beans I would be extremely bloated.

Nice job. As always, I'm proud of ya!

Cassie

[MartinBoy]

Hey Cassie, welcome back

Well today knees have been fine so far today, but then again i haven't done much apart from the actual workout, i haven't been stretching after a workout, which perhaps i should do, how long would this take? And how would i do such parts like chest and triceps? Maybe it's something worth me doing? I could try putting ice on it too, but it's not that bad in terms of i can still continue the day, cardio tomorrow - jump rope but yeah i'll just do best until the appointment at the end of next month, I just for some reason feel knee is out of place in terms of quads, i'll try to post a picture later in the week to help explain what i mean.

Well im pretty excited in buying that bench this week, however i haven't decided one yet, Ive contacted them and contacted them, but they said the max weight for the lat pull down cable is 120kg, including user, so im guessing i can only use around 50kg with it as im around 70kg? So a 50kg DB or so? Is this much? Never done pull downs before but I'm pretty decent at pull ups which of course are still the best. Main reason im buying a bench is to do incline work rather than flat, and of course more sturdy, but it's got to fit in small shed, and of course attachments like the pull down, leg extensions, preacher curls will definitely help me.

Drivers test next week, having a lesson next week before, not feeling the most confident, but then again i feel i can't do no more, hopefully i'll pass first time, if not im just going to have to not get down and get back doing it straight away, may cost alot but once it's done it's done.

With the Hamstrings, i defintely felt them while going down, but i feel i couldn't pull whole body + around 64kg of weight up with them, so i think i was using lower back? Not sure, just was going with what felt most natural to me, back isn't hurting at the moment, so want to make sure i keep it that way.

With the sugar, it's like (79%) wheat, (15%) wheat bran, i thought bran flakes would be good but maybe there are some with no sugar added, 100g is like 11g sugar, and 5.4g or so is from the 125ml milk, so im guessing around 16g are sugars .

And yeah i have been eating alot of peas/beans lately, must be the reason why im bloated lol.

http://www.argos.co.uk/static/Product/p ... 237269.htm" onclick="window.open(this.href);return false; That's another product which looks fairly good, but again they haven't listed the max weight each exercise can take, Ive contacted them and there reply was pretty useless so, really id prefer to just buy the 1 i posted first as it has pretty much everything, but in the long term if i can hopefully double weight by next year (benching around 120kg) then i want to make sure the bench can handle it.

Wall of text

2 chicken drum sticks, id say 200 cals, 23g protein?

8 tbls oats = 1/2 cup? Is it possible to confirm that please, with 100ml semi skimmed milk and a smallish apple.
270 cals, 8.4g protein, 50g carbs, 4.7g fat

chicken breast, 111 cals, 25g protein
100G Cous Cous - 153 cals, 6.6g protein, 29g carbs

Grr i just want to purchase either of the benches now, hopefully like most benches the max load weight is 200kg, which will have to do i suppose for the next year or so, but i think 60kg weight or so is allowed to be added to the lat pull down.

TDEE at the moment, somewhere around
2107 cals, 155.9g protein, 262.5g carbs, 43.7g fat

Pizza been ordered, however tempting it is to eat as i really like pizza, im not going to have none, because it's getting late and id only regret it in the morning, ive had 2 wheatabix and going to eat other "good stuff" as im sure it'll be better for me than eating say a slice or 2 of pizza, however bad i want it.

2 wheatabix - 128 cals, 4g protein, 28g carbs, 2g fat

Does it matter if i go to sleep a few hours later than normal, i know rest is important and im probably still getting enough sleep, just that im up for longer, will it affect muscle progress? Was up so ive eaten.

Chicken breast, 84 cals, 18g protein

porridge oats with 100ml semi skimmed milk 200 cals, 8.4g protein, 32.4g carbs, 4.7g fat

Chicken breast 84 cals 18g protein.

TDEE around
2475 cals,200.3g protein, 294.9g carbs, 48.4g fat

[MartinBoy]

Grr, im a little annoyed now, i always thought that 1/2 cup oats - 8tbls, was around 150 cals, 5g protein, 27g carbs, 3g fat, however it was only this morning that i weighed it out because i wanted to have double, 5 tblspoons leaded to 180 cals, 5.5g protein, 29g carbs, 4g fat So basically ive been having at least 100 extra calories every time ive been having oats. But that's not alot, i had 100g of oats today (around 10 tbls) and it's not exactly filled me up much.. Alot of carbs to waste?

Day 371
Breakfast - 100g porridge oats with 200ml semi skimmed milk and a chicken breast.
571 cals, 35.8g protein, 70g carbs, 12.4g fat

Need to sort out about getting a bench this week! Wouldn't be a problem if they just told me the weight that the exercises can take up to.

back isn't too bad today, i can feel it, so i just hope it's not going to hurt or be injured. Hopefully it won't stop me doing jump rope today, it feels solid.

Abs and cardio:
3 sets of ab crunches to failure - something like 25, 11,15
Then tried a couple of sets of hanging leg raises, but couldn't get the feel to it, so only a few reps.

20 mins jump rope.

Just one thing, is it normal to feel like pain in your shoulders whilst doing jump rope? Not mega pain, but pain that you're aware of? Also unsure what to do about the benches, i would have one already if they just told me the max loads, i don't see how they can't know, they're companys.

2 slices wholemeal bread, and a chicken breast with a small amount of tomato ketchup.
331 cals, 34.2g protein, 33g carbs, 3g fat

Small cup of Ribena.

[cassiegose]

Hi Martin,

Yes I would definitely impliment stretching into your daily routine. Shouldn't take more than 10 minutes or so. Look up stretches on the internet if you're not sure how to do them (sorry don't have time to explain how to do those and it would be better if you could see how to do them instead of me trying to explain.)

I'm not sure what to tell you about the max weight on the bench Martin. I'm not sure how much weight is alot for you so your judgment is going to be better than mine on this. I do agree that having an incline bench should help immensly.

Be confident on the drivers test. Confidence can take you a long ways.

I don't think those bran flakes are terrible. They do make some with no sugar added that would be a bit better but the ones you had aren't terrible. Those would actually be a great post workout meal as they are a combo of simple and complex carbs.

Going to bed a little later than usually shouldn't affect your progress too much. Its not getting enough sleep on a regular basis that will start to affect your progress. Just make sure youre getting around 8 hours and you're fine.

Yes, its normal to feel your shoulders burn a bit during jump rope.

Not sure what to tell you about the bench bud. Thats frustrating. You would think that they would know their own product huh? Maybe just keep researching until you find a company that can give you a good answer on the max weight?

You're meals look awesome!! Keep it up! You're doing a fabulous job!

Cassie

[MartinBoy]

No problem, I'll start looking up full body stretches then, Upper Body B tomorrow, only thing is i want to make sure i can get in the right rep range for the chin ups, however where lower back is a little stiff, and tense, i feel at the moment like if i were to bend down and use some heavy weight, like the first exercise (bent over BB row) that i would snap back lol. So i hope it clears up by tomorrow, if not then im unsure of what to do? Maybe it just feels like that?

Well for the Argos 1, I'm a bit annoyed with their help, today i pulled out 1 of their old catalogues and found that it said max user weight 110kg? Ideally i want a bench that is around 200kg max user. Because If that 110kg bench means i can only lift 40kg bench press on it, what is the point? Im doing around 60kg now, so im guessing that if i used that on the bench it would collapse? So that's a huge disappointment, had everything, lat pull down, flys, preacher curl, leg attachments, but of course it's obvious that at that price it's going to be weak.

So ideally im just looking for a bench which is easy to fold up, can take up to 200kg, because im hoping that i can double weights or somewhere around that within the next year and want the bench to last, so just need a bench that does incline, and ideally i would like to get one with a preacher curl attachment, as that's going to help me for biceps and when i do exercises such as reverse curls. But i don't have a curl bar, id just use a standard barbell. I mean i would love to buy that piece of equipment, but the main purpose is the bench press, and if they don't even know the amount it can take, then i doubt it's going to be 200kg? Probably going to be 110kg like the others, ahhh

Maybe i'll have some bran flakes and a protein shake after a workout

100g cous cous, can of tuna, 25g brazil nuts cut up with a bit of pepper and sauce :p However there was alot of cous cous there so im guessing double the values
594 cals, 42g protein, 60g carbs, 18g fat

Oh goddd im so gutted, found this bench, 200kg max load, and has everything, but out of stock everywhere and the offer is only until next week so it's probably going to go back to over £130!! Damnit !!
http://www.argos.co.uk/static/Product/p ... nd+leisure" onclick="window.open(this.href);return false;

Been searching for litreally over 3 hours, every store is sold out, closest in stock is 50 miles away, i have no car, just luck, im so pissed off, if i want this bench going to have to pay the full £150 now instead of £68.

Can of red kidney beans - 240 cals, 17g protein, 45g carbs, 2g fat

Looks like it's not to be parents are working and the store is 40miles away, not only are they not going to want to drive there and back after working, but it shuts at 17:30. Ahh just luck!

Another alternative though, even though i don't feel it's not as good and is more expensive, has a squat rack, not sure if it's even useful where it's attached to a bench but:
http://cgi.ebay.co.uk/ws/eBayISAPI.dll? ... 0458484310" onclick="window.open(this.href);return false;

Hopefully i won't feel as dissapointed when i wake up tomorrow morning, but im just gutted, cause now if i want it im going to have to pay the full price, money i really don't have.

2 slices of wholemeal bread - 210 cals, 9.2g protein, 33g carbs, 2g fat

Fish fillet, with 150g cous cous - with mixed spices and vegetables very full:
310 cal, 36.1g protein, 36g carbs, 5g sugar, 5g fat. I feel this must have been more carbs as im really full but that's what the pack said.

TDEE somewhere around
2256 cal, 174.3g protein, 217g carbs, 42.4g fat

Hope lower back is ok for tomorrows workout, knowing luck though it may affect me.

[MartinBoy]

Day 372
Breakfast, 3 wheatabix with 200ml semi skimmed milk, 4 large egg whites
372 cals, 32.4g protein, 52.8g carbs, 6.6g fat.

Going to do upper body b workout soon regardless of back.

The weight im listing is just the weight plates, when the barbell is around 7kg, and dumbbells 2kg.

Upper Body B workout
3x Bent over BB Rows (56kg) 5-88,8,8
3x Incline DB press 17kgx2 8-1212,11,8
3x Chin Ups 8-12 10,9,8
3X lat Raise 6kgx2 8-1212,10,8
3x French Press (11kg) 8-1210,8,8
3x Hammer Curl (11kgx2)8-1211,8,5
3x DB pullover (20kg) - 11,10,8

Was alright but im a bit annoyed. Firstly the Incline DB press, i feel i messed up on the last 2 sets, as it felt more of a shoulder press, i dunno if it was the way i was laying, or if i was doing a more upwards motion instead of a pushing one, hopefully when i get an incline bench this will be sorted.
Chin ups first set i did 10 reps as i didn't want to go to failure and lower chance of not getting in the rep range for the next 2 sets, but i managed to keep in rep range.
I noticed that after doing the chin ups and lateral raises forearms were really pumped, espically right one.
French press was ok, trying to keep best form as i can on here although i don't feel it working triceps much it must be if im doing just 8-10 reps? If it wern't id be able to do more weight?
Now, the biggest problem was the hammer curls, i only upped the weight by 1kg this week, and i think it's clear that the weight isn't too heavy for me as i demonstrated in the first set by doing 11 reps, so i don't know what's wrong with me, but it's not normal i feel to drop 3 reps in the next set (but still in rep range so not too bad) but then the last set managed a poor 5 reps, i even picked the db's back up after and did 2 reps as i wanted to get in the rep range but i couldn't. I feel i should NOT feel fatigued after 1 set and that really annoys me.
I also would like to be able to push through some exercises, and what i mean is, i feel like i've had a workout, but mainly because adding the last exercise DB pull overs, for example on the last set after 3 reps i felt like i could stop, but i managed to push through and get in another 5 reps, and when trying to complete the 9th rep i actually dropped the weight when it was behind me.

I'm not too annoyed, just a little dissapointed and i sometimes feel that i dunno why i bother, the only exercise i feel that i could get gains from today was the pull overs, and they weren't even in the routine. 1 exercise isn't a workout. I noticed this because when i tried to stretch arms particularly felt pumped.

So yeah dunno what's up Sorry if it seems like im moaning.

Ok post workout meal, i calculated the sugars aswell.
60g bran flakes, 200ml semi skimmed milk and a protein scoop.
420 cals, 35.9g protein, 50.8g carbs, 10.2g sugar from bran flakes, 8g fat

White fish, 25g Brazil nuts and a slice of wholemeal bread.
424 cals, 40.5g protein, 16g carbs, 18g fat

50g oats - 3 heaped tbls, and 100ml semi skimmed milk
230 cals, 8.9g protein, 32.4g carbs, 5.8g fat

Slice of wholemeal bread, tbls crunchy peanut butter
200 cals, 7.7g protein, 16g carbs, 8.6g fat

200g Natural Yougurt
122 cals, 9.8g protein, 13.8g carbs, 3g fat

Few Haribo sweets.

Pear 80 cals, 20g carbs
Can of Blackeye Beans - 292 cals, 22.5g protein, 45g carbs, 2g fat

2 slices wholemeal bread, 300g natural yougurt
393 cals, 23.9g protein, 53g carbs, 5g fat

wholemeal bread with a tbls crunchy peanut butter
200 cals, 8.1g protein, 16g carbs, 8.6g fat

TDEE somewhere around
2381 cals, 171g protein, 269.6g carbs, 56.8g fat

[MartinBoy]

Day 373
Breakfast, 3 wheatabix with 200ml semi skimmed milk, 4 large egg whites.
372 cals, 32.8g protein, 52.8g carbs, 6.4g fat.

Not feeling too well today but i think i'll manage, going to workout soon, tomorrow going out with family, so may have a drink like just a pint of lager or cider, as i'll be akward sitting there without one, but im not going to have more than 1-2. Also the day after going nans so probably having a roast dinner which i suppose can be classed as cheat meal/if drinks aren't.

Where i currently don't have enough weight for 5x5 squats, can always do more, i think i'll just do around 3 sets and about 10 reps, of the weight i can power clean to shoulders (DB'S), because before like where i was doing 5 sets of around 8-12 reps, im probably over training the quads, i know this is going to shorten the workout, but it's 5x5 for a reason, right?

Workout - Lower Body B
3x Squat (23kgx2) - 12,12,12
3x Step ups (20kgx2) - 12,12,12
4x Lunges (23kgx2) - 12,12,12,12
5x Calf Raises (37kg) - 12,12,12,12,12

Was ok, better than nothing, but it's not the type of workout i can expect to see gains from, as you can see it's not as challenging as the upper body workout by the amount of reps. Of course Upper Body is where it's more attractive, but i really want to have good strong legs and not sucky ones. It's just as important if not more, now i don't know what to do, hopefully im getting some more weight plates soon, and when i get a new bench maybe i could try leg extensions, but not sure if that's the best option with where knees are at, at the moment. The squats i felt form wasn't right, but i think it's just because i was looking to see if knees were going past toe (split squat type)

Had 1 hairbo cola bottle after (prob 8 calories) but got a toothache immediately after, so i think this is sign to tell me no more

3 heaped tbls of oats, protein scoop and 100ml semi skimmed milk.

352 cals, 31.4g protein, 35.4g carbs, 6.6g fat

Banana 75 cals, 18g carbs
Can of chilli beans, 260 cals, 18g protein, 40g carbs, 4g fat
Slice of wholemeal bread with peanut butter - 200 cals, 8.1g protein, 16g carbs, 8.6g fat

[cassiegose]

Hi Martin,

Were you able to find some stretches online?

That workout doesn't look too bad at all. Sometimes doing slightly lighter weight with higher reps works for shocking the muscles a bit. I think I would have thrown some SLDLs in there to hit the hamstrings a bit more. Also, remember Martin you can always do 4 sets of 6-8 also if you have the weights for that. You don't necessarily have to do 5x5 OR 3x10, doing some of the reps in between works also.

How are your knees feeling?

Does your nan always cook roast or does she sometimes make other meals also? Just curious.

You're doing awesome pal! KEEP IT UP!

[MartinBoy]

Hi Martin,

Were you able to find some stretches online?

That workout doesn't look too bad at all. Sometimes doing slightly lighter weight with higher reps works for shocking the muscles a bit. I think I would have thrown some SLDLs in there to hit the hamstrings a bit more. Also, remember Martin you can always do 4 sets of 6-8 also if you have the weights for that. You don't necessarily have to do 5x5 OR 3x10, doing some of the reps in between works also.

How are your knees feeling?

Does your nan always cook roast or does she sometimes make other meals also? Just curious.

You're doing awesome pal! KEEP IT UP!

Hey Cassie, yeah i found the stretches and did them after yesterdays workout. Now some badish news and great news. However first with the workout, im hoping to get some more weight plates soon (10kg x2), so hopefully that will open things up a bit more and i can expand workouts.

knees have been fine today And haha nope nan doesn't always cook roast dinner, but sometimes when we go to visit her (sundays) we have a sunday roast, however not sure if we will this sunday as it's not just us going.

Now, I have to thank brother alot, the York bench i was telling you about, http://www.argos.co.uk/static/Product/p ... +BENCH.htm" onclick="window.open(this.href);return false;
Which was out of stock EVERYWHERE, we had to travel 57 miles to pick it up, and on the way back it took 3 hours worth of travelling, we left at 1pm, and now just got back at 7pm, so i owe him a big favor. That bench cost me £68 - $106.

So yeah im excited as now i can do various things, however it's york 521 bench, the website says 520, i got there and thought oh god.. But i questioned them on it and they said it's exactly the same but sometimes the manufacturers change the model so it does the same stuff, just that it looks different, which i don't really mind, as long as it does the same, which she says it does. So yeah going to spend a couple of hours either tonight or tomorrow assembling that

Now for the badish news, while we was out on the run, had to grab something to eat, went in a cafe but got the healthiest thing i saw, minus the drink, i had one of these friji milkshakes - 325 cals, 18.5g protein, 52.5g carbs/49g sugar, 4.5g fat
While this seems bad, please note that around 94% of the ingredients is (75% skimmed milk, 19% whole milk) so not all of that sugar is added sugar. Anyways i feel fat and rather bloated, also while i was in the cafe to eat had a jacket potato around 200 cals, 30g carbs id say, with prawn cocktail, which was a few prawns but a type of sauce, probably a fatty sauce, but not mega loads.

Anyway so id say around 450 cals that meal would be minus the drink. 16g protein, 30g carbs, 10g fat

Now just got home, dinner has been cooked, some white rice which i know isn't the best but i wouldn't say it's a bad source of carbs, mixed with pork pieces ( more protein than fat), and some korma paste, and tomatoes, so sort of like a homemade chicken korma, i could do with a meal, don't know the calories etc, but i think i'll just have it. I think i wanted to note all this because where i prob will be having a pint to drink tomorrow and the chance of a roast or some sort on sunday, i don't want to out do weeks progress. I've had a few mouthfuls but maybe it's best if i have something i know the nutritional value of, as just checking calories and almost 2k already.

[cassiegose]

I'm SO glad to hear that you finally got your bench! That is very exciting!

I wouldn't worry too much about the meals today Martin. They aren't the best however they certainly aren't terrible. Youre doing an awesome job and I don't think todays meals are going to set you back at all.

Keep up the great work!

[MartinBoy]

I'm SO glad to hear that you finally got your bench! That is very exciting!

I wouldn't worry too much about the meals today Martin. They aren't the best however they certainly aren't terrible. Youre doing an awesome job and I don't think todays meals are going to set you back at all.

Keep up the great work!

Thanks Got more variety now for choices of exercises, and can do incline Yeah meals aren't the best mainly because the meal whilst traveling, but they're not too bad either, better than a burger and chips, didn't eat the dinner anyway, only a few mouthfuls.

200g natural yougurt - 122 cals, 9.8g protein, 13.8g carbs, 3g fat.
White fish - 144 cals, 36g protein.

[cassiegose]

I'm SO glad to hear that you finally got your bench! That is very exciting!

I wouldn't worry too much about the meals today Martin. They aren't the best however they certainly aren't terrible. Youre doing an awesome job and I don't think todays meals are going to set you back at all.

Keep up the great work!

Thanks Got more variety now for choices of exercises, and can do incline Yeah meals aren't the best mainly because the meal whilst traveling, but they're not too bad either, better than a burger and chips, didn't eat the dinner anyway, only a few mouthfuls.

200g natural yougurt - 122 cals, 9.8g protein, 13.8g carbs, 3g fat.
White fish - 144 cals, 36g protein.

I agree! Sometimes you just have to do the best with what you have and I think you did a terrific job!

Yay for the new bench! I'm pretty excited about that! Are you also considering buying some heavier weights now? You mentioned something in an earlier post....