Fat Around Button Area?

[MartinBoy]

Day 317

Breakfast, protein shake with semi skimmed milk, shreaded wheat with semi skimmed milk.

500 cals, 42g carbs, 34g protein

[MartinBoy]

beer isn't going to move you forward, buddy, it will make you funny and everyone else gets better looking but it is no good for what you want to do. It has no real use and what will happen is the fat burning and muscle building processes will just stop for a few days so you gt behind. Its not a real good idea especially with your "patience"

No one likes a beer morethen me but you must pick what you want more - pecs/abs or beer not both

I understand this but i thought everything in moderation was ok? I mean i just did a workout and felt alright in myself, and hadn't had a drink for id say at least 5 weeks, it's not like i do it too often.

Ham slices and some cottage cheese - 15g protein, 60cal

Workout
Chest
4 Sets of barbell bench press (55kg) - reps, 8,6,6,7
4 sets of 20kg dumbbells x2 (flys) 8,6,7,7 - these were really hard, i found myself grunting and sort of shouting after about 3 sets, i made a self spotting stand though out of concrete slabs, which did help.
4 sets of push ups to failure - 11,9,10,8.

Triceps
4 sets of chair dips - 5,5,6,4.
13kg barbell french press, rep 5 (wanted to make sure form was as good as i could get on this, i think if i keep practicing il eventually get there, so dropped the weight to 10kg)
10kg barbell french press, 8,6,7.
4 sets of Dumbbell kick back (each arm seperate) 10kg - reps, 7,7,7,11 - last set i was standing more than kneeling down on chair, so i could see myself in mirror and check form.

I feel this workout went well, however i started at around 1:25pm, and came in and it's 2:45pm, so takes quite a while, but then again, im not exactly sitting around, i have to move stuff, for example the chairs from the house so i can do dips, set up the concrete slabs which are heavy the'reselves, adjusting weights etc.
Just one thing id like to add, i notice with some exercises like push ups, sometimes after chest is a bit RED, which i would think is a good thing? Shows it's been worked, but however with stuff like dumbbell flys, i noticed it wasn't, but it's not like it was exactly easy, arms were really working hard to perform the exercise, but that's the thing, it's supposed to be working chest. Just hope im doing things right, i felt it went good.

As for continuing the routine, im thinking of carrying it on this week, but then maybe mixing it up more, for example, maybe doing arms together on 1 day (biceps and triceps), so i can alternate between them, or maybe i need to do some killer workouts to make solid gains, but of course not constantly doing them. What's this 2 day split stuff? Is it where you work half the muscles on 1 day and the others the next, sort of like half a full body workout? I'm really determined to make gains and willing to work hard to get it, think i should defintely focus on doing weights at least 4 times a week, and cardio at least twice.

Thanks for reading, hope you're all well.

Can of chopped tomatoes - 88calories, 14g carbs, 4.4g protein, 1.6g fat.

Cooked couple of chicken breasts, only had 1 for now so i don't eat too much protein in one go - 2 slices of wholemeal bread, chicken breast, and some peanut butter for the bread - 275cal, 20g carb, 32g protein.

Dinner - chicken breast, mash, mixed vegetables (peas, carrots, brocolli, sweetcorn).

3 slices of wholemeal bread, 7.5g protein, 28g carb, half a pack of prawns, 28g protein, natural ingredients yougurt.
450cals im assuming.

Maybe it would be better if i had set meals at set times. Then i could add in cheat meals so i know when im having them etc. It would be better than me eating when im hungry. But i guess as long as i get the nutrition (protein) i need, then that's what really matters.

Some peanuts, 3-4 handfulls of oats, semi skimmed milk and added protein schoop, 450 calories.

[wonton04]

Interesting conversation you guys are having here, I have heard the same before I think somewhere...

but when I go out I usually have 1 gin and tonic and thats it...is even that too much? (1 usually, but up to 2 days a week)

I was told if you go out get the lowest calorie drink and just nurse it all night and have fun with your friends.

edit: ah just looked it up, tonic water has sugar in it. Guess I will opt for some soda water with some lemon. Probably wont taste as good but who cares!

[MartinBoy]

What is the point of having one drink?

If your goals are to go out and have fun and be socialable, seems like a good idea.

But if you goals are to have a pec and six pack like Martin wants, then having "1 drink" twice per week would not be in line with his goal, right? That one drink might take a day for your body to deal with it so if you do it twice, then there is 2 days out of 7 shot or 29% of your progress for that week gone. If you can live with that, great, its a good idea then, but for me, I am too impatient to get progress delayed and I have to prioritize time to workout, so I don't want to waste it.

As always, it comes down to the red pill or the blue pill, always.

I see what you're saying, and believe me, im not a heavy drinker, i won't drink for the sake of it, even the night before i went out i didn't drink, but this was a party, and a social event, the drink made me enjoy it more. Im aware of the consequences though, but if im right i did cut back on calories, by about 1000 out of TDEE, with still enough protein, and i feel alright in myself and worked out today and did cardio the day after, so in opinion it's alright, as it's not every day, or not even every week, afterall everyone's got to enjoy theirselves, i find alcohol boosts confidence and helps me to reveal feelings, as i said i was a bit upset. And to be honest i don't know why, probably because the girl was there, with friend - her boyfriend and they was rowing i dunno, i could care less.

[MartinBoy]

Thanks for the feedback, i see everyone is different, espically those that can eat what they want and not put on weight, however, it was one time, and didn't think it be much of a deal, i mean it's not like ive been missing the workouts due to it? I understand that having the energy coming from the beers isn't any nutrition and just excess calories, but that's why i made sure i cut down on some, because if i didn't id just be adding them on top, which is surely worse.

[MartinBoy]

Yeah is a bit lol, thanks though.

Day 318

Protein shake and shreaded wheat with semi skimmed milk.
40.8g protein, 540 cal, 52g carbs.

Little sore under armpits i think from the dumbbell flys.

Going to do back and biceps soon, raining at the moment so going to give it a little while as i use the garden for pull ups.

Had some prawns before working out, 23g protein 100 cal.

Workout
Back
4 sets of pull ups - 10, 9 , 8, 6.
4 sets of bent over barbell rows (48kg) - 8,7,8,7.
4 sets of dumbbell rows (single)22kg - 10,9,9,8.
Biceps
4 sets of hammer curls: single (12kg) - 8,8. Double - 8,7
4 sets of barbell curls (25kg) - 6,5 lowered weight to 24kg and suprisingly did lower reps - 4,5.
4 sets of reverse curls (13kg) - 8, 7,6,7.

Cooking some chicken breasts now, and had 2 slices of wholemeal bread - 114 calories, 5g protein, 18.8g carb. Again im tired from workout, but not completely sore, which is how i don't know to tell if im doing enough, only way to see if i am is by results, but of course that doesn't happen afternight, just another question aswell as yesterday's how do i make back by shoulder blades more defined and look muscular, most the back exercises work lats but shoulder blades on back aren't that muscular.

Slice of wholemeal bread,57 cal, 2.5g protein 9.9g carb , rivita biscuit - 45cal, 2g protein, 7g carb, chicken breast, 111 cal, 25g protein, can of garden peas 98 cal, 9.6g protein, 13g carb.

425cal

Soon going to have to order some more protein powder, do you think i should go ahead and just get some normal one, or should i try something else, like creatine?

[cassiegose]

Protein powder and creatine are two different things. Order the protein powder. I take creatine and am a big fan of it (although others may tell you differently) however I didn't start taking it until diet and workouts were on 100%. If youre diet and workouts aren't "on" then don't bother with the creatine. I wont tell you whether or not to buy it, thats your call.

As for the alcohol, when I decided to transform body I cut ALL alcohol out. I decided that meeting goals was more important to me than drinking. Again, its a judgment call.

That workout doesn't look terrible. So I take it you're pairing back and bis, chest and tris, and then legs?

For the shoulder blades... Thats a matter of just adding muscle Martin. Try changing up the width of the grip on things like pull ups, bent over rows, and lat pull downs. Typically the wider the grip the more it works your outer lats and the narrower the grip the more it works your inner back muscles (inner as in closer to your spine). I'm always changing up the grip of width when doing lifts to hit muscles at different angles.

[MartinBoy]

Protein powder and creatine are two different things. Order the protein powder. I take creatine and am a big fan of it (although others may tell you differently) however I didn't start taking it until diet and workouts were on 100%. If youre diet and workouts aren't "on" then don't bother with the creatine. I wont tell you whether or not to buy it, thats your call.

As for the alcohol, when I decided to transform body I cut ALL alcohol out. I decided that meeting goals was more important to me than drinking. Again, its a judgment call.

That workout doesn't look terrible. So I take it you're pairing back and bis, chest and tris, and then legs?

For the shoulder blades... Thats a matter of just adding muscle Martin. Try changing up the width of the grip on things like pull ups, bent over rows, and lat pull downs. Typically the wider the grip the more it works your outer lats and the narrower the grip the more it works your inner back muscles (inner as in closer to your spine). I'm always changing up the grip of width when doing lifts to hit muscles at different angles.

Hmm, maybe i should give it a bit longer before trying some creatine then, it's basically a strength boost to help you lift more? Making it easier to gain muscle? Probably more to it than that.

I'l try changing things up then, i normally do wide grip pull ups as it is, getting them higher too, once i can do a few more with ease going to start adding weights between legs whilst doing them Just hope i don't pull down the garden piece lol. I'll try and get some pictures up soon showing where i workout, just so you get an idea.

And yeah that's right, back and biceps, chest and triceps, and normally shoulders with legs, legs i do normally deadlifts (compound), and squats, lunges, as lunges work you're whole leg? I hope workouts are good, feels great to be making progress, thanks for the feedback.

Dinner - jacket potato with cottage cheese, mixed salad (lettuce etc), cucumber and beetroot. Cooking a chicken breast now too, - 20.8g protein, 96cal.

Still a little confused about actual TDEE, as the device i had measured 2535, and when i checked using a site online it said something around 2944 calories.

[cassiegose]

Yes creatine is basically supposed to help you lift heavier weights promoting more muscle growth.

The only way to TRULY figure out how many calories you need each day is to calculate it on your own. For example, eat 2200 calories for 2-3 weeks. Track, measure, and record the foods you eat and the macros. If you're losing a significan't amount of weight at 2200 then obviously you need more calories.... increase and again track, measure, and record. After 2-3 weeks reassess your progress. To get a little more detailed... Lets say you ate 2200 calories for 3 weeks and you lost about 1 lb each week as a result. I know that 1lb of fat is about 3500 calories soooo that means I probably need about 3500 more calories each week to be around maintence. With this I know I should probably increase calories by about 500 per day and see what happens after that. The calculators have no idea of knowing how fast your metabolism is. They can guess but if you really want to know how many calories you need, in opinion youre best to figure it out on your own. I spent a year tracking, recording, and assessing calories and progress and now have a VERY good idea of the macros that body needs to lose weight, build muscle, or/and build muscle while also putting on alot of fat.

[MartinBoy]

Hmm, could be an option, seems a bit tricky, im not too sure by these macros?

I normally find somedays i don't even reach 2000calories, but i don't lose weight, it's odd, it's not like i have a fast metabolism, but normally need to eat every 2 and a half-3hours.
Bit sore under arms/side of chest, from dumbbell flys, didn't affect me too much so hopefully should be gone tomorow when i do shoulders and legs.
Protein shake with semi skimmed milk.

[Boss Man]

Creatine serves two main purposes.

1. Increase Phosphate use for energy purposes

2. Increase power output.

It almost certainly works better for guys with good levels of lean size. You'd be better hanging off, until you're bit bigger / more seasoned, because it's not a price to pay if results are crap.

[cassiegose]

Hmm, could be an option, seems a bit tricky, im not too sure by these macros?

I normally find somedays i don't even reach 2000calories, but i don't lose weight, it's odd, it's not like i have a fast metabolism, but normally need to eat every 2 and a half-3hours.
Bit sore under arms/side of chest, from dumbbell flys, didn't affect me too much so hopefully should be gone tomorow when i do shoulders and legs.
Protein shake with semi skimmed milk.

Its not tricky. Just takes time. I made up the 2200 figure just to show you an example.

You most likely won't lose weight with just one day of lower calories. It would take atleast a week or two of consistently eating a set amount of calories to determine the effect they are having on your body. Also, have you ever actually measured and calculated everything that you ate to know exactly how many calories you ate in a day? You said that you normally find somedays that you don't even reach 2000 calories. On these days are you measuring and adding up EVERYTHING that you eat? If not you don't know how many calories youre taking in.

[MartinBoy]

Well i get a rough idea, for example just had 2 slices of wholemeal bread, and i have already learnt that that is 114calories, 5g protein and 19.8g carbs.

Im taking more notice of what i eat, for example when i have breakfast as shreaded wheat and semi skimmed milk, ive noted it on journal and when i post it for the day there's the nutrition and i add it along as the day goes up

Hope i can continue to increase mass, im becoming more interested in this as the days go on im watching more videos, reading more on it etc.

What in your opinion Cassie is the best snacks for working out, just had some cottage cheese (low calories high protein), some mixed salad, mainly low calorie foods but fill you up (fibre).

[MartinBoy]

Thanks for the feedback, and yeah Boss Man i might leave it until im a bit bigger and progressed more.
Day 319
Protein shake and shreaded wheat both with semi skimmed milk.
550 calories, 40.8g protein, 52g carbs.

Going to do shoulders and legs workout soon, after this week what do you think is the best approach for me, to keep what im doing? Or i could try something else like, monday chest, tuesday back, wednesday arms, thursday shoulders, friday legs, or is that too much, what's most effective for me, compounds, isolations? Looking for the best effective way to gain strength and muscle. I know alot of exercises i could do for shoulders, but of course there's no point me doing like 3 leg exercises and about 6 shoulders, unless i did less sets for shoulders and more for legs, which i may do to balance it out. For example: Vertical rows (traps) shoulder shrugs (traps), front raises, side raises, reverse flys, dumbbell press, military press, .

Anyway, had can of red kidney beans before workout, to give me some protein and carbs.
250 calories 18.2g protein 43g carb

Before i worked out did a "superman" exercise, i got from watching this video, to help prevent lower back injury, i watch quite alot of this guy's videos and have helped alot: http://www.youtube.com/watch?v=5r1MiHU_Rwg" onclick="window.open(this.href);return false;

Anyways, to the workout:
Legs and shoulders - did legs first as there a bigger muscle group, and did 4 sets as i did 3 exercises to match with the 4 exercises 3 sets with shoulders.
Legs
Barbell deadlift 50kg - 4 sets, reps 8,8,8,7.
Dumbbell squats 20kgx2 - 4 sets reps 10,10,10,10.
Dumbbell lunges 20kgx2 - 4 sets reps 10,10,10,10.

Shoulders
Replaced Dumbbell press with military press as i feel it works more muscle groups and gives more variety than to keep doing dumbbell press.
Military press (barbell 39kg) - 3 sets reps - 7,7,7.
Then i replaced shoulder shrugs with vertical rows which i used 23kg weight, reps - 9,8,9, hope i did these right, used a mirror to help.
Then reverse flys - two 5kg dumbbells, first set i did them leaning over (resting head on a chair) -8reps. Then i did the next 2 sets standing as it felt more comfortable, but i noticed put more of a strain on neck - reps 9,10 but by doing this many reps it shouldn't matter, not like im straining neck after 3 reps.
Finally side raises (8kg dumbbells x2) - reps 8,7,6. I feel wrist gave in before shoulders, as left hand was hard to grip the weight whilst going up, so may have to look into some wrist straps.

Sorry to rabble on, i feel this workout went well and i can feel shoulders are a bit sore, and legs have been worked for example when i go up and down the stairs. I just hope i can continue to make strength and mass gains than il be happy, what else i feel good about is the fact that ive only been to a gym twice. All the progress i have made is from home workouts, and is funny as i started off this wanting to lose fat and turned into wanting to gain muscle Again as i feel im talking to much and it's probably annoying as it is to read, but i couldn't of done it without you guys, you've given me alot of information, and im now enjoying working out and looking forward to it, i remember the days when i used to do weights and try to eat protein, and on the cardio days eat normal, ive learnt alot, so again thanks, it's not like any of you have to continue to give me feedback, which i what i appreciate the most, you take you're time to help me, just be good if there was a way i could return the favor. Once im a bit older and got own place and job, i plan to buy like own gym, have more equipment, new bench etc, would be pretty cool, of course i don't just want to look good for a year, i want to look good as long as i can, but of course now and then would like to enjoy myself, but i feel as long as i work harder than i have fun then i should still make progress.

Anyway, cooking 2 chicken breasts, going to have one now with 2 slices of wholemeal bread and the other later, 20.8g protein, 210 cal, 25.8g protein, 19.9g carbs.

[cassiegose]

Well i get a rough idea, for example just had 2 slices of wholemeal bread, and i have already learnt that that is 114calories, 5g protein and 19.8g carbs.

Im taking more notice of what i eat, for example when i have breakfast as shreaded wheat and semi skimmed milk, ive noted it on journal and when i post it for the day there's the nutrition and i add it along as the day goes up

Hope i can continue to increase mass, im becoming more interested in this as the days go on im watching more videos, reading more on it etc.

What in your opinion Cassie is the best snacks for working out, just had some cottage cheese (low calories high protein), some mixed salad, mainly low calorie foods but fill you up (fibre).

First of all... Martin I gotta tell you I am so proud of you for the changes you've made. I know this journey hasn't been easy for you but you're sticking with it and making progress and I can't even begin to tell you how impressed I am with your dedication. Great job!

The best snacks for working out... Pre workout protein and carbs are great. For carbs fruit, bread, rice, cereal, oats. For protein chicken, fish, lean beef, eggs, or a simple protein shake if you don't have time to deal with solid protein. Post workout, of course a protein shake right after workout out then some carbs such as bread, rice, cereal, oats.

Martin if you feel like the workouts are going well right now then I'd stick to them. You could move to the 5 day per week program if you feel like you would enjoy that more. If you do the 5 day per week one with one body part per day you'd most likely want to do a combination of compound and single joint movements. However like I said, if the program you're on now seems to be working why change it?

Feel free to "rabble on" Martin. I'm so glad you've decided to focus on building muscle instead of worrying so much about that fat. Muscle is where its at! Like I said, your dedication has been amazing and I know you will continue to see great progress in the future as you continue to learn and put your knowledge to use. Again, great job!

Cassie