Fat Around Button Area?

[MartinBoy]

Thanks that's another thing too, even if i had a different instructor if i didn't fail on that it could of been another thing, hopefully next time i'll be more lucky, just got to get one for soon as but got to wait at least 10 working days and make sure it's done before october. So hard just to get a test date which is early.

Jacket potato and mixed vegetables 220 cals, 33g carbs
wafer thin cooked ham and 2 slices wholemeal bread - 284 cals, 24g protein, 30g carbs, 6g fat.

Homemade rhubarb crumble, tried to have most of the rhubarb and no crumble but eating the crumble was inevitable so im guessing around 200 cals for the bowl? Not sure in sugar/fat but im guessing it's around that.

Gone right off fish such as white fish which tastes rubbery and has no taste, any other main source of protein? Chicken and meats are good, tuna is good and seafood, but most foods i know for good protein contain carbs.

Maybe should of just not had the crumble, but done now just like test

4 egg whites - 60 cals, 16g protein

300g natural yougurt - 183 cals, 15g protein, 21g carbs, 4.5g fat

15 slices wafer thin ham - 15g protein, 100 cals

Now ive laid down i can feel a bit of pain in lower back from earliers workout but hopefully nothing severe, it is good at trimes when it feels solid.

TDEE somewhere around
2300 cals, 156g protein, 253g carbs, 50.6g fat

[Boss Man]

I passed third attempt.

What annoyed me, was on the second attempt, I was on a duel carridgeway, moved out to pass some parked cars, went through some traffic lights, carried on for a bit, checked mirrors, signalled and then moved to the nearside lane.

He marked me as a fail even though I'd done everything right, because I didn't move into that lane sooner.

He also failed me, for doing two manoeuvres where I reversed and continued to do so, when traffic was coming, making them go around me slightly, but what bites was he said afterwards, that had I not done those two minor things, he'd have let me off with the other one.

I then found out off instructor that he was a perv. The guy had been doing stuff like peeking down females tops and one time put someone off and they failed, because he put one of his hands on her legs. He got a two week suspension once following a complaint, but was never, (up until he took me), prevented from ever taking driving tests again.

[MartinBoy]

Wow that's quite bad, it seems if they're going to fail you, then they're going to fail you. However i don't think yesterday was the case, it was beginning of the month, early morning, everything was set up right, i had an old woman so i thought she's either going to pretend to be nice and be very strict or let me get a way with a couple things, and to be fair i think she wasn't that strict, which worries me because, although i only just failed, in terms it weren't by a lot. I'm worried that next time i might get a more strict instructor, the roads might be more busy, some idiot might cause me to fail, i just dunno, but i feel yesterday was definitely the time and i messed it up.

Day 379
Breakfast - 3 wheatabix with 200ml semi skimmed milk, wafer thin ham.
414 cals, 27.8g protein, 52.8, 12.4g fat

Ok the first workout i did with actually following a rep range and not going to failure on every set and hoping to get in the right rep range, i tried to do constant reps for example first 2 sets 8 reps, then on the last set i would go to failure, this seems a better way to do it?
3x Bent over Barbell Rows (57kg weight) - 8,8,8
3x Incline DB Press (18kgx2) - 9,9,12
3x Chin ups - 9,9,9
3x Lateral Raise (6kg x2) - 9,9,10
3x French Press (12kg) - 8,8,10
3x Hammer curl (11kg x2) - 8,8,8
And again added DB pullover's at the end (21kg DB) - 8,8,9

Good workout i feel. Took 53mins, and now all of a sudden i feel tired so it must of been the workout im guessing. Few notes, Incline DB press first time i used new bench was good, but where i can go to 12 reps on the last set than maybe i need to up the weight for next week to 19kg, only problem is the self spotting, and actually getting the weight up, when it's going it's easy. Chin ups i did just 9 reps to not fatigue myself too much like in previous weeks ive done 12,8,6. Maybe next week aim for 10,10,10, or add some weight? Lat raise i think i should try to up the reps. French press must be working triceps surely, i feel it is a bit better than before, just getting used to it i think. Hammer curl, maybe aim for more reps before adding weight. And pullovers maybe the same.

After i had 75g of fruit and fibre, protein scoop and 200ml semi skimmed milk:
492 cals, 36.8g protein, 50g carbs, 16g sugar, 10g fat

Apple 60 cals, 15g carbs

300g yougurt, can of chick peas
369 cals, 27.5g protein, 54g carbs, 8g fat

Slice of wholemeal bread with a tbls of crunchy peanut butter
195 cals, 7.5g protein, 15g carbs, 9.1g fat

2 Slices wholemeal bread, wafer thin ham and a tbls crunchy peanut butter
379 cals 26.5g protein,30g carbs, 16.5g fat

50g oats, 100ml semi skimmed milk
230 cals, 8.9g protein, 32.4g carbs, 4.7g fat


4 egg whites, 200g yougurt
181 cals, 26g protein, 14g carbs, 4.5g fat
50G oats, with 100ml semi skimmed milk
230 cals, 8.9g protein, 32.4g carbs, 4.7g fat

Am i eating too many carbs?
Fat quite high today.
Tdee at the moment around about:
2550 cals, 169.9g protein, 295.6g carbs, 69.9g fat

[cassiegose]

Wow that's quite bad, it seems if they're going to fail you, then they're going to fail you. However i don't think yesterday was the case, it was beginning of the month, early morning, everything was set up right, i had an old woman so i thought she's either going to pretend to be nice and be very strict or let me get a way with a couple things, and to be fair i think she wasn't that strict, which worries me because, although i only just failed, in terms it weren't by a lot. I'm worried that next time i might get a more strict instructor, the roads might be more busy, some idiot might cause me to fail, i just dunno, but i feel yesterday was definitely the time and i messed it up.

Day 379
Breakfast - 3 wheatabix with 200ml semi skimmed milk, wafer thin ham.
414 cals, 27.8g protein, 52.8, 12.4g fat

Ok the first workout i did with actually following a rep range and not going to failure on every set and hoping to get in the right rep range, i tried to do constant reps for example first 2 sets 8 reps, then on the last set i would go to failure, this seems a better way to do it?
3x Bent over Barbell Rows (57kg weight) - 8,8,8
3x Incline DB Press (18kgx2) - 9,9,12
3x Chin ups - 9,9,9
3x Lateral Raise (6kg x2) - 9,9,10
3x French Press (12kg) - 8,8,10
3x Hammer curl (11kg x2) - 8,8,8
And again added DB pullover's at the end (21kg DB) - 8,8,9

Good workout i feel. Took 53mins, and now all of a sudden i feel tired so it must of been the workout im guessing. Few notes, Incline DB press first time i used new bench was good, but where i can go to 12 reps on the last set than maybe i need to up the weight for next week to 19kg, only problem is the self spotting, and actually getting the weight up, when it's going it's easy. Chin ups i did just 9 reps to not fatigue myself too much like in previous weeks ive done 12,8,6. Maybe next week aim for 10,10,10, or add some weight? Lat raise i think i should try to up the reps. French press must be working triceps surely, i feel it is a bit better than before, just getting used to it i think. Hammer curl, maybe aim for more reps before adding weight. And pullovers maybe the same.

After i had 75g of fruit and fibre, protein scoop and 200ml semi skimmed milk:
492 cals, 36.8g protein, 50g carbs, 16g sugar, 10g fat

Apple 60 cals, 15g carbs

300g yougurt, can of chick peas
369 cals, 27.5g protein, 54g carbs, 8g fat

Slice of wholemeal bread with a tbls of crunchy peanut butter
195 cals, 7.5g protein, 15g carbs, 9.1g fat

2 Slices wholemeal bread, wafer thin ham and a tbls crunchy peanut butter
379 cals 26.5g protein,30g carbs, 16.5g fat

50g oats, 100ml semi skimmed milk
230 cals, 8.9g protein, 32.4g carbs, 4.7g fat

Hi Martin,

AND going back to the drivers test thing... I failed 4 t imes pal!... And look how cool I turned out? Seriously though, I know what youre feeling now and I know that it totally sucks but this too shall pass. It stinks while you're going through it but you WILL pass the test eventually and then all of this will be behind you. Until then, lets keep working on getting strong and muscular.

I can definitely see that you're really starting to figure this weight training stuff out Martin! The workout looks good! I alternate back and forth between going *almost* to failure at heavier weight and doing a set number of reps and sets with a certain weight that is heavy but still managable so that I'm able to get all of the reps in without failing. Make sense? So I like to alternate because it keeps me from getting bored and allows me to constantly challenge body in different ways. Bottom line, workout looks freaking awesome and you're doing a terrific job!

[MartinBoy]

Yeah it's just annoying because, i'm good enough to pass test and it's like im being delayed to be able to do so by someone Else's decision. And if it did happen for the worse say it took me like 7 times or so to pass, it would look like i was a bad driver, when i can drive fine i feel. Oh well, once it's done it's done, just expensive.

Alternating is good to avoid plateau's right, i don't think im that advanced as yet, hopefully though, if i just continue by adding weight or reps hopefully the gains will come, tdee today, is quite high but that's good im hoping, plus it's not like the calories are from things like big macs and donuts, all good calories i feel.

2 slices of wholemeal bread, 2 slices of ham - 218 cals, 12g protein, 30g carbs, 4g fat

TDEE
2768 cals, 181.9g protein, 325.6g carbs, 72.9g fat

[Boss Man]

The test incurs fails for things not usually deemed problematic.

Examples.

1. What I did when not moving back into that nearsdie lane quickly enough. Everything I did was perfectly acceptable, acceptable seepd signalling, checks, etc etc. A qualfied driver would never be able to cause an accident I believe, doing what I did.

2. Doing 25 in a 30 zone, or 35 in a 40 zone. Too low for a test, acceptable on the road, if a little cautious.

I can't think of anymore however.

[MartinBoy]

Yeah it aint fair really, alot of it's on luck, just hope that luck isn't like 7th time as i'll have no money left lol and it's annoying because i feel im good enough to pass 1st time, i only got 5 minors, and she said i took too long when reversing around corner/went to wide, even though i tried to correct myself, bitch.

Day 380
Breakfast, 4 egg whites and 3 wheatabix with 200ml semi skimmed milk
352 cals, 28.8g protein, 52.8g carbs, 6.4g fat

Lower body B workout today, still haven't managed to get any more weights so i guess i'll just have to do what i can, even if it's like 12 reps, however i should have them by this weekend,

Workout - Lower Body B
3x Squat (23kgx2) - 12,12,12
3x Step ups (23kgx2) - 12,12,12
4x lunges (23kgx2) - 12,12,12,12
5x Calf raises (38kg BB) - 12,12,12,12,12

So again a similar situation to last week, workout only lasted just over half hour so not long at all, didn't have fruit and fibre after because it's not like i would of needed the sugar, instead had 3 tbls oats, protein scoop and 100ml semi skimmed milk. It's hard to workout legs and feel as effective as working upper body, squats with dbs on shoulders it's hard when lowering them, same with the bb calves, and with the squats i keep checking form and trying to look if knees are going past toes which is hard to tell when looking downwards. I think legs are so important to workout and i don't want them to feel underachieved, things like deadlifts are good but they're not just focusing on legs.

Protein scoop, 3 tbls oats, 100ml semi skimmed milk
352 cals, 31.4g protein, 35.4g carbs, 6.6g fat

Can of chick peas, 180 cals, 12.5g protein, 33g carbs, 3g fat

200g yougurt with 180g mixed fruit - 200 cals, 10g protein 29g carbs, 4g fat
Im always eating lol

Tbls crunchy peanut butter - 95 cals, 3.5g protein, 7.6g fat

2 chicken thighs - 260 cals, 30g protein, 16g fat - rough estimate after a bit of researching.

About 40mins later had 3 shreaded wheat with 200ml semi skimmed milk, as i didn't get much carbs and was still hungryish.
323 cal, 14.3g protein, 55.3g carb, 4.7g fat

25g roasted salted peanuts, can of red kidney beans
384 cals, 24.1g protein, 36g carbs, 13g fat

2 slices of wholemeal bread - 184 cals, 8g protein, 30g carbs, 3g fat

[cassiegose]

Yeah it aint fair really, alot of it's on luck, just hope that luck isn't like 7th time as i'll have no money left lol and it's annoying because i feel im good enough to pass 1st time, i only got 5 minors, and she said i took too long when reversing around corner/went to wide, even though i tried to correct myself, bitch.

Day 380
Breakfast, 4 egg whites and 3 wheatabix with 200ml semi skimmed milk
352 cals, 28.8g protein, 52.8g carbs, 6.4g fat

Lower body B workout today, still haven't managed to get any more weights so i guess i'll just have to do what i can, even if it's like 12 reps, however i should have them by this weekend,

Workout - Lower Body B
3x Squat (23kgx2) - 12,12,12
3x Step ups (23kgx2) - 12,12,12
4x lunges (23kgx2) - 12,12,12,12
5x Calf raises (38kg BB) - 12,12,12,12,12

So again a similar situation to last week, workout only lasted just over half hour so not long at all, didn't have fruit and fibre after because it's not like i would of needed the sugar, instead had 3 tbls oats, protein scoop and 100ml semi skimmed milk. It's hard to workout legs and feel as effective as working upper body, squats with dbs on shoulders it's hard when lowering them, same with the bb calves, and with the squats i keep checking form and trying to look if knees are going past toes which is hard to tell when looking downwards. I think legs are so important to workout and i don't want them to feel underachieved, things like deadlifts are good but they're not just focusing on legs.

Protein scoop, 3 tbls oats, 100ml semi skimmed milk
352 cals, 31.4g protein, 35.4g carbs, 6.6g fat

Can of chick peas, 180 cals, 12.5g protein, 33g carbs, 3g fat

200g yougurt with 180g mixed fruit - 200 cals, 10g protein 29g carbs, 4g fat
Im always eating lol

Tbls crunchy peanut butter - 95 cals, 3.5g protein, 7.6g fat

2 chicken thighs - 260 cals, 30g protein, 16g fat - rough estimate after a bit of researching.

Martin I doubt you'll fail 7 times. What makes you think you're going to fail that many times? You keep mentioning "7 times"... Remember THINK POSITIVE THOUGHTS! I know its hard, but doubting yourself will get you nowhere. You can do this Martin. Just gotta believe in yourself.

That workout looks good. Thats great that you're going to be getting more weights. That will help alot to keep challenging you to grow stronger.

Meals look great Martin. Good job.

[MartinBoy]

Thanks Cassie and nope i don't think it'll take 7 times, it was just an example, saying if it took someone say 7 times when they're capable of passing on their 1st time makes it seem like they're a worse driver, when it doesn't necessarily mean that.

Tdee somewhere around
2422 cals, however ive been nibbling at things so prob around 2.7k, 166.6g protein, 286.5g carbs, 50g fat

[MartinBoy]

Day 381

Breakfast, 4 egg whites, 3 wheatabix with 200ml semi skimmed milk
352 cals, 28.8g protein, 52.8g carbs, 6.4g fat.

Going to do jump rope this afternoon and a small bit of ab work.

100g oats with 200ml semi skimmed milk
460 cals, 17.8g protein, 64.8g carbs, 11.6g fat

tbls crunchy peanut butter - 95 cals, 3.5g protein, 7.6g fat

For abs i tried to do hanging leg raises but i didn't really feel it working abs and it was just putting wear on forearms, so i didn't really bother, i don't think it's too important where im not exactly ripped at the moment.

20mins jump rope. Had some chest pain whilst doing it though.

300g natural yougurt with 100g of mixed fruit - 223 cals, 15g protein, 29g carbs, 4.5g fat

Going to buy 2x 10kg discs later, spent aload of money lately, but that's always the case

Bought the plates, however they're quite bulky, and thick, so im probably going to take them back.. beats the point of not buying a vinyl one, i was buying these cast iron 1s so that they didn't take up too much room.

Was going to have a choclate bar for cheat meal, had a piece of chicken from kfc which parents bought and a few chips, did some research think it was a thigh so

450 cals - 18g protein, 30g fat, 12g carbs

Grr shouldn't be so obessed, still left some chicken on plate.

There goes fat intake, now i basically can't eat anything as im up to 60g of fat today and if i go over 70 im probably going to get fat.. ffs.
Hopefully the jump rope will help me out a bit though

Can of red kidney beans - 224 cals, 16.6g protein, 35g carbs, 3g fat

Protein scoop, 50g oats and 100ml semi skimmed milk
352 cals, 31.4g protein, 35.4g carbs, 6.6g fat

Can of tuna with some sweetcorn - 150 cals, 29g protein, 10g carbs

2 Wheatabix - 128 cal, 4g protein, 28g carb, 2g fat

TDEE around
2434 cal, 164.1g protein, 267g carb, 71.6g fat

[MartinBoy]

Day 382
Bit of elbow pain still from last night, mainly in left elbow, when i lock it and pull forearm towards me i'm experiencing a bit of pain

Breakfast - 3 shreaded wheat, 4 egg whites and 200ml semi skimmed milk
383 cals, 30.3g protein, 55.3g carb, 4.7g fat

Nice to have a rest day, could do jump rope where i had a cheat meal yesterday, but then id never be able to have a rest day.

Still worried about elbow as i don't want things like tennis elbow or tendinitis, had a shower and it helped a bit.

25g peanuts - 160 cals, 7.5g protein, 13g fat

Ok, returned them weights as they were too chunky, went tesco to buy these
http://direct.tesco.com/q/R.901-4329.aspx" onclick="window.open(this.href);return false;
However i have to go back tuesday evening, so that messes things up for workout tomorrow - upper body a, and lower body with deadlifts.

So what im thinking is, how about if i switch the days around, for instance do upper body b and lower body b, because for upper body b i still do certain exercises such as incline dp press, where i can use Dumbbell weights and chin ups. Lower body b, squats however id have to just keep doing the 12 reps

Saying this though, the following week the monday id go back to upper body a, instead of upper body b, so it may seem confusing, but if possible i think that's best option?

Also i don't think i'll be working out tomorrow unless left elbow pain has gone, even lifting up shopping bags it's hurting, i don't know why, it's not like ive been whacking it against a wall or something, ahhhhhhhhhhhhhh so annoying!!

Banana 100 cals, 23g carb

2 slices wholemeal bread, tbls crunchy peanut butter and a can of baked beans, the beans were in tomato sauce which is where i think all the sugar came from, but i drained it all so hardly any sugar, not going to worry about it, but still couting the carbs and cals.
487 cals, 29.1g protein, 60g carbs, 12.1g fat

300g tesco yougurt with 150g mix fruit
255 cal, 15g protein, 34g carb, 5g fat - all sugars but it's natural so not really counting it as an issue.

Spaghetti bolognese being made, but i got asked if i wanted some and said no, i guess it would be good if the spaghetti was a good source of carbs and the meat being used was lean, but even if i had some i wouldn't know the nutritional value on the plate Sometimes makes it seem like i have issues saying no to a dinner like that, when it's not even bad

Sorry to keep on and on, but something id like to mention. Sometime this week, i would like to plan to go away for a few days again, however i workout during the week so perhaps i should move them days about, i don't want to mess things up too much, but i need to enjoy myself

I think elbow has got worse! I can't even full lock it without it hurting, hope it's ok for tomorrow?

100g cous cous white fish, 25g brazil nut
440 cals, 37.1g protein, 24g carbs, 18.5g fat

The cous cous was mixed with spices, 2.5g per 100g is sugar, here's ingredients as i think it's good:
Dried cous cous (80%) (from wheat), dried vegetables (7%), carrot,onion,tomato,courgette), sunflower seeds (1.8%), salt, vegetable oil, yeast extract, dried parsley, garlic powder, natural flavouring (contains mixed spice), carrot powder, dried coriander, onion powder, chili powder.

Filling at the time but just 45mins later im feeling hungry.

Protein scoop, 50g oats, 100ml semi skimmed milk
352 cals, 31.4g protein, 35.4g carbs, 6.6g fat

200ml semi skimmed milk, 2 slices wholemeal bread, 1 wheatabix
348 cals, 16.8g protein, 54.8g carbs, 7.4g fat

TDEE AROUND
2525 cals, 167.2g protein, 286.5g carbs, 66.8g fat

Hope elbow is ok tomorrow, change of routine as i'll try the upper body B workout, just hope results aren't effected, by this i mean where i only did it last thursday, and want to try harder weights/reps. Should i work out if elbow is in the same condition as it is now?

[MartinBoy]

Day 383
Ok i was hoping the elbow pain would of gone through the night, it's not a constant pain, but certain movements are making left elbow hurt, and it's mainly the outer part (part that's furthest away) which is effected. Now by the time you guys read this i would of probably made up mind, but im not sure wether to work out or not. I know i'm not going to make gains by sitting on backside and eating all the right food will be meaningless with no work, however i have to be really careful because if i take this too far i could set myself up for something serious and not be able to workout for months, i've tried mimicing certain exercises like press (bench), bicep curls etc. And it's the bicep curls where it hurts so perhaps il try the preacher pad for today, i'll try the workout and if at any stage the pain hurts where i feel i can't workout past it, wether that's 7 exercises or the 1st rep on the 1st exercise, i'll have to stop. I've taken a cod liver oil tablet to help, and had a bath, i can only try the workout, however i don't know what to do if the pain keeps occurring, i think everyone will agree that it's not a good idea to push through joint pain.

Breakfast - 3 shreaded wheat with 200ml semi skimmed milk, 4 egg whites
368 cal, 26.3g protein, 55.3g carb, 4.7g fat

Ok luckily i managed the workout, here's how it went,
Upper Body Workout A
Warm up bench press/half weight around 8 reps.
3x Bench press 58kg - 6,6,6
3x Weighted pull up (5kg) - 8,8,5.
3x Military Press 40kg - 5,5,5
3x Weighted Bench Dip (9kg) - 8,8,10
3x BB Preacher curl (22kg) - 8,8,8
3x Reverse Fly (6kgx2) - 11,11,11
3x DB Fly (16kgx2) - 8,8,8

So, not bad, bench press only 6 reps, however it's still in the 5-8 rep range, so next workout i should have more weight which i could try adding 1 or 2kg. Weighted pull ups i don't know what happened, was going alright than the last set was hard, looks like im going to have to lower the weight which is annoying as i feel im going backwards in progress, i'll try them with perhaps a 3kg dumbbell instead of without and aim for 10+ reps. Military press was ok, i kept form as best as possible (standing i do these by the way), maybe i should try increase reps for next week? Perhaps 6,6,6, seems hard now, but hopefully in a week's time it'll be possible. Weighted bench dip is pretty straight forward, I tried preacher curls today where elbows was playing up a bit, hopefully next week they'll be ok and i can go back to standing bb curls, maybe adding 1kg or more reps. Reverse flys, slowing increasing the reps, when i can do 12,12,12 i think i'll make them 7kg. And finally the DB flys was ok, tried keeping shoulder blades back as much as possible, maybe they hurt a little where im doing them straight after reverse flys as it's an exercise ive added myself, however within 5-10mins the pain is gone. These were quite tough so perhaps i'll try 3 sets of 9 next week? What would you advise, which sets should i increase reps and which sets should i increase weight? I feel i have more to aim for now im aiming for reps, rather then just working out til failure and hoping it's in the right rep range, booked an appointment with a doctor this week to check elbows for anything serious.

Protein scoop, 75g of fruit and fibre, a banana and 200ml semi skimmed milk
592 cal, 36.8g protein, 73g carbs, (16g sugar from cereal), 10g fat

May do the lower body b tomorrow though, as i'm possibly not getting the weights til the evening, and deadlifts 5x5 i can manage, i feel like id like them to be more challenging.

I'm annoyed at having to urinate during a workout which isn't even an hour.

Also, I've been advised that current bench press exercise - 3x5-8 isn't enough volume, and something like 4x6-8 would be better, even today after i did the bench press 6 reps which was tough, after i thought, that's only 18 reps.

300g yogurt, 100g mixed fruit, 25g roasted salted peanuts
395 cal, 22.5g protein, 30g carbs, 17.5g fat

100g red grapes - 64 cals, 15g carbs

2 slices wholemeal bread, tbls crunchy peanut butter
279 cals, 11.5g protein, 30g carbs, 10.6g fat

100g cous cous, a white fish, removed batter.
200 cals, 15.3g protein, 25g carbs, 4gfat

Again right knee is hurting for some apparent reason!
Also, im scared of working out squats tomorrow, due to this: http://www.youtube.com/watch?v=W2omgOO6 ... r_embedded" onclick="window.open(this.href);return false;

Can of baked beans in tomato sauce, again drained as much of the sauce as i could.
210 cals, 16.6g protein, 30g carbs, 1.2g fat
50G oats, 100ml semi skimmed milk
230 cals, 8.9g protein, 32.4g carbs, 4.7g fat

Protein shake with water, to help me when i go sleep in a little while.
122 cals, 22.5g protein, 3g carbs, 1.9g fat

TDEE AROUND
2460 cals, 160.4g protein, 290.7g carbs, 59,9g fat

[Athene]

Just saying hi, and that I'm loving your thread!
I'm really benefitting from the advice of your supporters, and wish you the best. Your torso has completely changed.

[MartinBoy]

Thank you.
Day 384
Breakfast, 3 shreaded wheat with 200ml semi skimmed milk, 200g yogurt.
453 cal, 24.3g protein, 70g carb, 7.7g fat

Ok, i did lower body B workout today instead of A - Deadlift type as i feel it'll be more benefical to use more weight for the deadlifts plus i was a little worried with form for squats, ive been researching about it for around 2 hours this morning and hopefully form was good.

Workout Lower Body B
Warm up squats
3 x Squats (23kg dumbbells in hand) - 12,12,12
3x Step Ups (23kg DB'S) - 12,12,12
4x lunges (23kg x2) - 12,12,12,12
5x calf raises (bb 39kg) - 12,12,12,12,12

Now although this seems like the same thing, i feel squats were alot more challenging so hopefully form was better, i actually felt thighs being worked and i was getting more out of breath, which i hope is good, im just overly concerned about them as i have a horrid image in head about the spine.

Protein scoop, 75g of fruit and fibre, a banana and 200ml semi skimmed milk
592 cal, 36.8g protein, 73g carbs, (16g sugar from cereal), 10g fat

Need buy more protein powder soon, seems as if im always spending money, but it goes like that at times

Going to buy the same powder as the taste is alright and it's a decent price/protein serving:
http://www.discount-supplements.co.uk/s ... p?id=10918" onclick="window.open(this.href);return false;

50g cous cous, white fish fillet, tbls crunchy peanut butter
395 cals, 42g protein, 36g carbs, 9g fat

Apple 65 cals, 15g carbs

200g yogurt, 25g peanuts, can of red kidney beans
512 cals, 33.6g protein, 50g carbs, 16g fat

Got the weights now, just need to make sure im doing the squats right.

Instead of cardio tomorrow im thinking of doing, upper body b then lower body a, incase i go away for a few days.

[cassiegose]

Thank you.
Day 384
Breakfast, 3 shreaded wheat with 200ml semi skimmed milk, 200g yogurt.
453 cal, 24.3g protein, 70g carb, 7.7g fat

Ok, i did lower body B workout today instead of A - Deadlift type as i feel it'll be more benefical to use more weight for the deadlifts plus i was a little worried with form for squats, ive been researching about it for around 2 hours this morning and hopefully form was good.

Workout Lower Body B
Warm up squats
3 x Squats (23kg dumbbells in hand) - 12,12,12
3x Step Ups (23kg DB'S) - 12,12,12
4x lunges (23kg x2) - 12,12,12,12
5x calf raises (bb 39kg) - 12,12,12,12,12

Now although this seems like the same thing, i feel squats were alot more challenging so hopefully form was better, i actually felt thighs being worked and i was getting more out of breath, which i hope is good, im just overly concerned about them as i have a horrid image in head about the spine.

Protein scoop, 75g of fruit and fibre, a banana and 200ml semi skimmed milk
592 cal, 36.8g protein, 73g carbs, (16g sugar from cereal), 10g fat

Need buy more protein powder soon, seems as if im always spending money, but it goes like that at times

Going to buy the same powder as the taste is alright and it's a decent price/protein serving:
http://www.discount-supplements.co.uk/s ... p?id=10918" onclick="window.open(this.href);return false;

50g cous cous, white fish fillet, tbls crunchy peanut butter
395 cals, 42g protein, 36g carbs, 9g fat

Apple 65 cals, 15g carbs

200g yogurt, 25g peanuts, can of red kidney beans
512 cals, 33.6g protein, 50g carbs, 16g fat

Got the weights now, just need to make sure im doing the squats right.

Instead of cardio tomorrow im thinking of doing, upper body b then lower body a, incase i go away for a few days.

Hi Martin,

Sorry for the lack of communication lately. I'm in the middle of moving and changing jobs so life is a wee bit crazy right now.

With the squats... I think doing them with the dumbells at your side should help alot in preventing injuries to your back/spine. Just remember to keep your face forward and push with your heals on those. Weight should be over your heals not your toes.

Your meals look good!

Hows the elbow? If its still hurting you might ice it for a while today and see if that helps.

I think skipping cardio tomorrow in favor or upper body b is a fine idea. You could also do the weights then jump for 10 minutes or so and get the effects of both weights and cardio. If you have to choose one or the other though I'd definitely do the weights over cardio.

You're doing great pal! As always, I'm proud of ya! Keep up the great work!

Cassie