Fat Around Button Area?

[fit-fanatic-2025]

I agree with everyone Martin. You look great if you want to build muscle that's great too but right now you definitely don't have anything to worry about fat wise. Your veins are normal too. Please don't worry about that because honestly there is nothing to worry about.

[MartinBoy]

Thanks guys this really helps confidence alot, i will continue to workout though, would be good to bulk up, but of corse don't want to get too into it, that im a "bodybuilding meathead" lol, but yeah, wouldn't mind these veins not being as visable, and to be stronger. Im eating the right type of foods, like later tonight, 2 eggs half a can of beans, however im also picking at things like mini choclates etc.

[MartinBoy]

Day 291

Not sure what to do today, in terms of weights etc, so just see how it goes, breakfast, protein shake with little bit of semi skimmed milk, bowl of bran flakes.

Pack of dry roasted peanuts, 286 cals, some ocean sticks, and half a grapefruit.

Haven't done any cardio, or weights, yet, may just leave it and do weights again tomorow?

Been eating alot more, dunno if it's to do with boredom, but i keep eating things, probably where im not "full" or bloated, but yeah, gotta watch it.
Im an eating machine lol.

Can of beans

Mash and vegetables, and a star shapped bit of meat in batter only small dunno what it even was lol.

Mini Babybel, a mini choclate from a selection box

2 eggs scrambled, slice of bread.

[MartinBoy]

Day 292

Breakfast, protein shake with small bit of semi skimmed milk, bowl of branflakes.

Dunno what to do today, might do like 30mins cardio as i haven't done it for a while and feel "fat" lol. But need to gain too, so not decided yet.

mum has subscribed to some magazines as part of birthday present last month, it's about mens health and fitness, but none of it interests me, i just had a quick flick through it, and the only thing i found interesting is a couple of pictures of some exercises and that's about it, it's a nice thought that shes done it, but all them magazines are a waste of money in opinion.

Mini Babybell, cheese (42 cal) 5g protien, some dry roasted peanuts, then did a "killer home chest workout" here's the video on youtube incase you haven't seen it http://www.youtube.com/watch?v=nQAh7m4xsMo" onclick="window.open(this.href);return false;

Anyway, whilst doing this did about 3 or 4 sets of it, and felt a burn mainly under armpits rather than chest? And did 20mins slow steady cycling after.

Really going to try working on getting a routine sorted.

Lunch, a wholemeal roll, with peanut butter and some slices of cooked ham, funny enough the wholemeal roll had more calories than the white roll, sugars etc. But, probably the "good" stuff so it's all good

Muller vitality yougurt and a marmite ceral bar as i would assume it's good for you (96 cal, 4.6g protein, 14.1g carb, 1.4g sugar, and low in fat like 1g i think)

Dinner - 2 chicken portions, 2 jacket potatos, and mixed vegetables with gravy.

[Boss Man]

Whoa there on the Veggies with Dinner. You're Carbing too much there. I'd suggest 1 Baked Potato, some Veggies and perhaps something else to get the reduced calories back if possible, so perhaps something like Olive oil, Sesame Oil, Canola Oil etc etc, on food, or perhaps some low carb, low Salt Nuts, so don't have Nuts like Cashews, or Chestnuts, have others like Walnuts, Brazils, Hazelnuts, because they're good for healthy Fats, but lower carb too. Although Cashews and Chestnuts don't significantly impact on Bloodsugar activity, other types of Nuts have even less, so they could reduce the impact caused by other foods, such as Potatos which are higher GI.

[MartinBoy]

Oh right, i didn't really look at it like that, i know potatos have quite alot of carbs, but i thought that were they was good for you, 2 wouldn't matter much. Anyways, today probably going to do about 30mins cardio and maybe some push ups/pull ups crunches, as feel bit chubby round waist

Day 293

Breakfast, protein shake with semi skimmed milk and a bowl of bran flakes.

1 Wholemeal roll, with some peanut butter, and cooked ham pieces, muller probotic yougurt/drink, about 62 calories.

Did some crunches, pull ups, then did 30mins cycling cardio, didn't do anymore as i feel it wouldn't benefit me as i haven't lost the fat before plus, i don't want to really be losing weight.



4egg whites, some protein powder.

[MartinBoy]

Day 294

Breakfast, protein shake with semi skimmed milk same for bowl of bran flakes.

Can of baked beans, around 330 cal, 20g protein, 58g carb.

Been taking bites off of a quarter pounder burger that was on side, so probly had about half of it,

Some dry roasted peanuts

Workout.

Tried to get into a routine, so aimed to do chest and triceps today.

50KG Bench press tried mixing it up and doing close grip to work triceps too but that didn't work well, so ended up doing 50kg flat bench press 3 sets reps 6-8.

Then took off 12kg so did 38kg close crip bench press to work triceps, about 3 sets reps6-7

While the barbell was loaded with 38kg did 3 sets of deadlifts reps 10, now although this made me out of breathe alot and chesty, it was good because i was dying and hurting myself as i probably would of been and using worser form with 50kg.

Then put 15kg on each dumbbell, was going to do dumbbell flys on the floor outside but knowing luck it just started raining, however i still did them inside the shed but was cramped for space, 3 sets reps 7-8

Then did 10kg single dumbbell kickbacks to work triceps, hopefully did these right as they made me out of breathe, 3 sets each arm, 10 reps. Did them whilst kneeing over the bench.

Protein shake with semi skimmed milk after.

So yeah, i always hear about people saying they just had a hard workout and are really sore badly and all, however, i don't feel pain like aching alot, which is why i always think to myself am i doing enough, it does feel like ive worked out, but im not aching in pain for ages after, which of corse is good, but makes me wonder if im doing enough, also i think you'll all agree i don't need to lose weight, so perhaps i should do weights 4 times a week like Cassie said? And maybe 1-2 days simple cardio.

So, just want to know if that workout seemed good?

Let's try plan it out.

Monday (today) - Chest + triceps
Tuesday - Back + Biceps
Wednesday - Day off/Cardio
Thursday - Shoulders + legs?
Friday - Day off/Cardio
Saturday - Full body?


Left elbow keeps clicking when i move it back and fourth though lol.
I dunno, how does that seem, or should i try something else? I'll try and look at some exercises for the muscle group il be working out the day before or whatever, but what should i be eating to gain, like, TDEE is 2535 cals, should i be eating this, less, more, i do want to get stronger and bigger, not HUGE HUGE, and not fat.

Please give me your honest feedback.

Thanks guys.

Wholemeal roll with peanut butter and 1/3 can tuna.

[Boss Man]

Clicking could be an error in technique. Isolate which exercise(s), it happens on then perhaps get someone to check technique, make sure you're not slipping into bad ways.

There is a kind of clicking that can occur in the body, when Nitrogen bubbles pop, which is a normal thing.

[MartinBoy]

Yeah but it's a bit of pain in left elbow too, probably from the dumbell kickbacks, just hope it don't stop me working out tomorow and affected progress.

Pack of chicken tikka, 260 cals, 50g protein, 5.2g fat.

Pack of prawns, around 30-35g protein, and some beans.

Muller yougurt 69 cals.

Think ive had over 154g protein today.

[MartinBoy]

Da 260

Breakfast proteinshake and bowl of bran flakes, neck and back really aching, feels as if it's been ripped, like glands in neck, maybe laid funny but hopefully can still workout today.

It's in upper back like towards neck too, could just be that i laid on it funny as i only did chest and triceps yesterday, and deadlifts, going to workout today still, as if i keep putting it off im not going to gain. Hopefully i should be alright.

Can of baked beans.

Handful of peanuts before working out

Did 3 sets of pull ups however 5-reps, i felt it on shoulders when doing, i think where they're a bit sore.

Then went to do dumbbell pullovers for the first time, however with back leaning on the bench, and supporting myself by the hips with legs, i didn't like this much though, neck was aching where i had nothing to support it and i didn't really feel it working for me, something not very motivating about lifting weight back and fourth over your head knowing one slip could make a big mess.

So, did 38kg on barbell and did 3 sets of bent over rows.

Then did 20kg on one dumbbell and did dumbbell rows (single arm) whilst leaning on a bench, 3 sets per arm reps 8-10

Then did 14kg hammer curls, 3 sets each arm reps 6.
Then did curls but forced negative reps or whatever there called. (Sitting on a chair bit more weight than usual (17kg) on dumbbell and used both hands to curl it up and tried to lower it with just the one hand, worked well i think as right arm espically feels really pumped, not so much left but yeah did 2 sets of 6, Then 1 set of 3 to finish off.

Then did 10kg on a barbell and did 21s, 1 set of 21 reps, and this really burned, but hopefully it'll pay off.

Then had a protein drink after and i noticed soon as i had it and went a toilet this happened yesterday it hurts from urinating, which is a sign off too much protein? Sorry i know it's not nice to talk about, anyway hopefully right arm won't feel so pumped soon as i don't want it to stay like this lol limited to where i can move it.

But yeah is this workout good? I wouldn't mind bulking up but what i really want to focus on is getting stronger.

3 Eggs, tiny bit of semi skimmed milk, made scrambled egg, however about 20g of fat and 300 calories.

How many calories should i be consuming and how much fat and carbs, to get stronger and add mass, not fat.

Sprayed some deep hurt on back/neck to help the pain, burning though.

Dinner, brussles, small bit of mash, some chicken pieces.

Bout handful of oats, with little bit semi skimmed milk, and a pack of prawns.

[Boss Man]

Expecting not to add fat when bulking is unrealistic. Even if you consumed one excess calorie, or one unused gram of Carb, they would store as fat.

In general I feel you shouldn't bother increasing by anything more than 300 calories a day, when you need the calories I.E. when you stop gaining.

There are two general ways of doing this I think, based on a 6 meal a day eating plan.

1. 5g Protein, 5g Carbs, 1g Fat, (49 calories), more per meal.

2. 5g Carbs, 3-4g Fats, (47-56 calories approx), more per meal.

If Protein intake was around 1.2g per lb, and no more than 1,5g per lb, use option 2. If you thought it was lower than that, use option 1.

This should reasonably simplify things for you.

Increase when you need to with calories, don't just eat a load of them, or you'll get quite a bit of Fat when you bulk. If you are not someone that here and now needs 4,000 calories a day, when eat them? If you can continue to progress of around 2,800-3,000 as an example, then 4,000 is a pointless amount until you need it.

[MartinBoy]

Right, thanks alot for clearing that up Boss Man, however, if im adding fat too, id have to lose that/burn it off? Which i seem to be having trouble doing, if i eat around TDEE and continue to exercise i should still gain?

Wednesday today, probably going to just have day off, as shoulders and necck are still huting from monday, legs are a bit sore which i think is down to the deadlifts, but the ripping pain in side neck (upperback/ shoulders is still there) hopefully it's gone tomorow as im due to do shoulders and legs.

Day 293

Breakfast, protein shake and bowl of bran flakes.

I don't really have planned meals, like 6 meals, however i probably do eat them, just i eat mainly when im hungry, not down to a time. I want to feel as if ive done enough when it comes to workouts.

So yeah not going to do anything today, done about 20mins worth of walking id say though.

Had some peanuts, gone to get some shopping, so what's the best way to gain muscle and not much fat, just consume TDEE?

Can of baked beans, kiwi and 2 wholemeal rolls (100 cal each) got some wholemeal bread, made from stoneground flour? Is this good?

Pack of mixed seafood, 210 cals, about 34g protein. Had most this food close together as im hungry so i need it, probably where i had a kinda big gap between breakfast and the rest, but yeah, hungry but not wanting to overeat.

Hope nutritions good! Carbs from mainly, wholemeal, beans, fruits, milk, yougurt etc.

Dinner, jacket potato with a bit of butter for taste, chicken portions, greens, and carrots with bit of gravy.

Feel abit fat around gut so i did 20mins steady cycling just to help out.

Small glass of orange juice after, possibly 200ml (100ml = 42 cal, 9.1g carb/sugar,) No added sugar though so it's good for you as long as you don't drink too much?

Been snacking on turkey slices, 20 cals each.

Another wholemeal roll, pear, and a weightwatchers fat free toffe yougurt, 48 cal, 4.6g protein about 7g carb. I feel ive eaten a bit more today than usual, but i have been hungry.

[Boss Man]

You'd add good Fat, but no don't burn it off, because you'd be wanting the fat and associated calories to help you bulk. If you added some more calories, then burnt a lot of calories in the process, it could partly counteract the muscle building effect you were after, because what you'd have to do to burn the added calories, could also potentially burn muscle too.

[MartinBoy]

Ok thanks, gives me more knowledge of what i need to do

Day 294

Breakfast, protein shake with little bit semi skimmed milk. Bowl of bran flakes with semi skimmed milk.

4 slices of cooked ham about 100 cal, 12.2g protein, wholemeal roll.

Workout - shoulders and legs

Did in this order

1 set of deadlifts (barbell 38kg) sort of a warm up, reps 10
Then 2 sets (50kg), reps 10.

3 sets of 20kg each dumbbell squats, reps 10
3 sets of 20kg each dumbell lunges, reps 10 (5 per leg)

Then shoulders:
16kg each dumbbell, and did alternating dumbell press (1 dumbell at a time to use better form) about 5-6 reps i belive, 3 sets.
3 sets of dumbbell shrugs, reps 10
3 sets of reverse flys (5kg dumbbells) reps 7-8
10kg dumbbell side raises (reps 5-6) sets 3.
10kg dumbbell front raises (reps 5-6) sets 3.

So yeah, i felt this workout went well, lasted little over an hour, then had few bits of chicken pieces, now cooking a can of chilli con carne, however im a bit concerned about it as it has 19% sugar? The can contains 352 calories 26.3g protein which is good, 47.4g carbs (17.2g sugar), 6.3g fat and 15.7g fibre. Red kidney beans (34%), beef meat (10%), this made me wonder as not even half the can (50%) is the kidney and beans, however, by the time you read this i would of probably ate it, it doesn't seem bad, just obviously has a bit of sugar, which hopefully won't harm me as im having it after a workout?

Rest of ingredients incase you're interested are tomoato concentrate, onions, sugar, modified corn starch, wheat flour, chilli, rapessed oil, salt, flavourings, vinegar, garlic, cumin.

Thanks, i feel the workout went well and hopefully i can make these changes with nutiriton!

Had a banana after and a little tomato

Couple of wholemeal snack rolls, 100 cal each.

Can of beans, 330 cal, 18g protein.

Pear.

Carrots and a wholemeal snack roll.

Not keeping count of how many calories i eat fully, but i am keeping a rough idea, plus writting down here helps me work it out, i think id know if i was overeating.

50 calorie weight watchers fat free vanilla yougurt, another wholemeal roll, few bits of meat, and an orange, been hungry which is why ive been eating, but it's good nutrition i believe, so not too bad.

[MartinBoy]

Day 295

Wholemeal roll early morning as i woke up hungry.

Protein shake with bit of semi skimmed milk, bowl of bran flakes.

Half can of tuna, can of beans.

But for example, the can of beans was 46% salt. I'm probably eating alot of salt, fish is quite salty, and beans are, maybe that's why im feeling bloated.

When ive been breaking wind lately it has been smelling real bad, i think it could be the protein powder?

Wholemeal snack roll.

About 5mini chewy sweets (very small)

Apple.

Got out some prawns to have for dinner with a jacket potato, however the pack is 300g, 100g = 70 cal, 16.5g protein, 30% salt, so im roughly probably having about 2/3 of the pack, that's 60% salt, and earlier a can of beans i had was 46%. So im a bit concerned, just two pieces of food there and that's 6% over the GDA. Plus salt is bad for your heart?

I expect to be a bit bloated, as long as i don't stay it it's alright but yeah i am concerned. Most of protein, well a big deal is from fish, and beans, but they seem to be high in salt.

Some peanuts.

Dinner, jacket potato, peas, greens with bit of gravy, just waiting for the prawns to defrost.

Couple wholemeal rolls, handfull of peanuts.