Fat Around Button Area?

[MartinBoy]

Hey guys, i do have some pictures, perhaps i should take some soon, just working on a 3DAW full body routine and aiming for big compounds, i want to create a variation so each workout is different and just not over do it keeping it simple say 5-6 exercises and not burning myself out, for instance yesterdays workout was as follows:
BB Squats 4x8
Chin ups, 11,10,10
DB Rows 2x10
DB Chest Press x3 - 9,9,6
French Press 3x8 (isolation - triceps weakpoint)
And say next workout could be something like this
Deadlifts (IF i manage to find something to stack the bar on to raise it to shin height)
Pull ups
Dips
Arnold press?

And 3rd day something like SLDL, db pull overs, of course need to work on calves aswell.

Day 432
No workout today as only did that yesterday, if i aim for monday, weds, fri that should be ok im guessing, was going to do around 20mins of jump rope today but it is really raining, so i'll have to aim for 30mins boring bike cardio.

Breakfast - 80g serving weetabix bitesize, 50g wheat germ and 200ml semi skimmed milk
550 cals, 31g protein, 90g carbs, 10g fat

Wholemeal sandwich with 1/2 can tuna, cucmbers and peanut butter
270 cals, 25g protein, 32g carbs, 5g fat

100G Cous cous 370 cals, 15g protein, 72g carbs, 1g fat

Wholemeal sandwich with 1/2 can tuna, cucmbers and peanut butter
270 cals, 25g protein, 32g carbs, 5g fat

2 Slices wholemeal bread, bit of jam - 220 cals, 10g protein, 40g carbs, 3g fat

Can of baked beans, 25g peanuts, 100g yogurt and a banana
525 cals, 28g protein, 59g carbs, 15g fat

[MartinBoy]

Day 433
Breakfast - 80g serving weetabix bitesize, 50g wheat germ and 200ml semi skimmed milk
550 cals, 31g protein, 90g carbs, 10g fat

100g Cous Cous 340 cals, 10g protein, 70g carbs, 2g fat

Wholemeal chicken sandwich with marmite and beetroot
280 cals, 24g protein, 35g carbs, 4g fat

Twix and can of diet coke (cheat meal)
284 cals, 2.8g protein, 38g carbs, 13.8g fat

Wholemeal chicken sandwich with marmite and beetroot
280 cals, 24g protein, 35g carbs, 4g fat

80g oats, with 100ml semi skimmed milk
330 cals, 12g protein, 53g carbs, 8g fat

Another dissapointing workout, and maybe last

Protein shake with 200ml semi skimmed milk, banana.

[MartinBoy]

Day 434
Breakfast, shreaded wheat with 50g wheat germ and 200ml semi skimmed milk
503 cal, 29.3g protein, 80g carb, 9.7g fat

Went to cafe, 2 bacon rolls, unfortunately - but they were nice however going to add tdee at the moment to 1.4k cals,

100g cous cous

Wholemeal chicken sandwich.

[fit-fanatic-2025]

Don't take pictures Martin just for that person.

Those bacon rolls sound good. Gpa use to make what he called pigs in a blanket which was sausage rolled up in a biscuit. They were pretty good.

[Boss Man]

Sweet and savoury on the same plate, why I wouldn't hear of it.

I could never partake in such a devlish union of foodstuffs, never I tells ya

[MartinBoy]

Day 435
Breakfast, 3 shreaded wheat with 200ml semi skimmed milk
323 cal, 14.3g protein, 55.3g carb, 4.7g fat

100g Cous Cous 340 cals, 10g protein, 70g carbs, 2g fat

Wholemeal chicken sandwich with peanut butter
300 cals, 24g protein, 36g carbs, 5.6g fat

Pear 45 cals, 13g carbs

80g oats, 100ml semi skimmed milk
330 cals, 12g protein, 53g carbs, 8.9g fat

Workout -
Barbell Squat 56kg - 4x8
4x Towel Chin Ups (to failure) - 10,10,8,7
4x Chair Dips - 8,8,8,7
4x DB Press (28kg) - 8,6 (26kg) - x (20kg) - 9,9
4x Arnold Press (10kg) - 8,8,8,8

Banana and protein shake with 200ml semi skimmed milk
322 cals, 29.3g protein, 36g carbs, 5.3g fat

200g greek yogurt, 25g peanuts
310 cals, 17.5g protein, 17g carbs, 18g fat

[MartinBoy]

Day 436
Breakfast, shreaded wheat with wheat germ and semi skimmed milk
535 cals, 30g protein, 80g carbs, 9.7g fat

Beans on wholemeal toast x2 and a plum
426 cals, 27g protein, 66g carbs, 4g fat

200g greek yogurt, 50g wheat germ
340 cals, 26g protein, 41g carbs, 10g fat

Banana 100 cals, 23g carbs

2 slices wholemeal bread 186 cals, 9.6g protein, 32g carbs, 3g fat

apple 50 cals, 10g carbs

100g cous cous, 125g chicken breast, vegetables
540 cals, 38g protein, 70g carbs, 7g fat

[MartinBoy]

Day 437

Breakfast, shreaded wheat with wheat germ and semi skimmed milk
535 cals, 30g protein, 80g carbs, 9.7g fat

Banana 85 cals, 20g carbs

80g oats with 150ml semi skimmed milk, 75g chicken breast
483 cals, 36g protein, 56.1g carbs, 12.2g fat

apple 50 cals, 10g carbs

chicken breast, 2 slices of wholemeal bread with marmite
350 cals, 40g protein, 32g carbs, 6g fat

3 wheatabix with 200ml semi skimmed milk
292 cals, 12.8g protein, 54g carbs, 6.6g fat

Bowl of homemade stew - carrots, greens, onions, pearl barley, new potatoes, diced turkey, dumplins and gravy, really nice, good food so thought i should have some, just problems are i don't know the nutritional content, but i wouldn't say more than 450 cals, it was mostly veg.

[MartinBoy]

Day 438
Breakfast, shreaded wheat with 50g wheat germ and 200ml semi skimmed milk
535 cals, 30g protein, 80g carbs, 9.7g fat


80g oats, 200ml semi skimmed milk, 50g chicken breast
444 cals, 25.6g protein, 58g carbs, 10.6g fat

workout:

God im feeling like giving in guys i can't take anymore workouts, the weight, the reps, nothing is working ive tried countless routines, splits - chest and triceps, back and biceps etc, upper and lower split, full body 3daw, nothing works, maybe i need to call it a a day

apple, protein shake with 200ml semi skimmed milk
322 cals, 29.3g protein, 23g carbs, 5.3g fat

[MartinBoy]

Why give in? Look at your strength - you do realize that most people can't even get 1 chinup and you are doing 10?

Hey brent, I've just really started to get frustrated and annoyed with these performances, i feel it's been on going for around 7-8months, i try some many different types of things and performance doesn't seem to increase, i am real pleased with the changes ive made in the last 1yr and a 1/2, but i can't seem to get any further and i don't know what to do, for instance, i reckon maximum pull up if i really tried would be 15, i tried the 50 pull up challenge in order to get through the phase of not being able to increase weight/reps, so by being able to perform 15 pull ups i should of started the level 5 - pro stage, however instead of jumping in at the deep end i took the last week of the previous stage (10 pulls, 10 chins, 9 pulls, 9 chins, 8 pulls), and results were (10 pulls, 10 chins, 9 pulls, 9 chins, 5 pulls), so even stuff which should be easy to me i can't do.

And routine at the moment is constantly changing i don't know what im doing anymore, or i know as of now is lower back is hurting me.

100g cous cous, 3 egg whites, 25g peanuts
535 cals, 28.5g protein, 70g carbs, 15g fat

Wholemeal chicken breast sandwich with marmite
280 cals, 26g protein, 35g carbs, 5g fat

[Fygle]

And routine at the moment is constantly changing i don't know what im doing anymore

Perhaps that's the problem?

[MartinBoy]

Yeah i could do 3-4 reps with weight, no problem there but whenever i set a rep range/ weight, i'll get to a certain exercise and not be able to increase, for example, about a month ago, did 28kg x2 db press, 3x8, now i can't do that, instead today i did 24kgx2 and 3x9, but it's not the same, it's less weight so in a way going backwards, and I feel ive taken enough breaks for now, im really willing to push myself and all and feel body isn't working anywhere near as hard as it needs to. I could give inverted rows a go as im interested too but need to find a place first, however, 10 of them is probably equal to 10 pull ups i would of thought so it's not like even if i got to that amount strength or mass would be any different.

Another thing i think i have some sort of wheat intolerance, for breakfast i normally have 3 shreaded wheat and add 50g of wheat germ as it's a fast and easy way to get some protein in the morning without having to worry about weighing stuff and what not, but it's real high in fibre so maybe that's what makes aroma wreak.

[MartinBoy]

Hey thanks for the advise, I've heard alot about CNS and i think problem is related to that, going backwards is not good at all. I'm always researching and enjoy the fault of working out but get discouraged after bad performances, what do you mean, less weight high reps?

And is 3-4 pull ups going to be sufficient? Maybe i should get a weight belt?

[MartinBoy]

Day 439
Breakfast, shreaded wheat with 50g wheat germ and 200ml semi skimmed milk
535 cals, 30g protein, 80g carbs, 9.7g fat

125g Cous Cous, 1/2 can tuna, tbls peanut butter and an apple.
630 cals, 31.5g protein, 110g carbs, 10g fat

30mins stationary bike.

wholemeal tuna sandwich with marmite
290 cals, 27g protein, 35g carbs, 5g fat

[MartinBoy]

Thanks for the advice Brent, i'll give that a go, it's just ive read that 3-4 reps isn't really too good for hypertrophy (muscle gain), but im going for strength here and the mass can follow. How many sets would be suitable for low reps then, 5? Maybe i need to buy a weight belt, so i can attach weight plates rather than having a dumbbell between legs but i don't know what to search, when i look up these weight belts most are back support straps.

I was doing chair dips to work triceps as there lagging, and it works chest/shoulders too.

3 Chicken drumsticks, mash, peas
roughly
700 cals, 45g protein, 50g carbs, 10g fat - guess.