Fat Around Button Area?

[MartinBoy]

Thanks for the feedback Cassie, not bad then seeing as i normally eat those types of food fairly before and after, except from rice, we always have white rice, but i guess brown would be better as it's not processed, saying that, is white rice still ok?

Well, i might just continue this routine for a few more weeks see how things go, but it takes a while to see results? So say i had results after a month of doing 3 weeks of 1 routine and a week of another, im not going to know. Plus when i break it up and on the weekend go for fullbody, im not sure im getting the full body, as full body workouts seems alot to cover in just one workout session unless you're doing mainly compounds.

Again, thanks for the feedback, appreciate it as always

On the packet of oats i was using it says 45g is one cup, but of course all cups or "mugs" are different, i had half cup of oats, with semi skimmed milk so i was eating dry oats - 250cal, 10g protein, 38g carb, 6g fat.
Slice of wholemeal bread, 57 calories 2.5g protein, 9.9g carb.

Had the other chicken breast, 96 cal, 20.8g protein.



Just one downsider thing id like to mention, recently started to go camping with few mates, i don't find it much of a problem though, except for usual less amount of sleep, but when we go next, im going to obviously take sensible foods to eat, like i said the only problem being lack of sleep and having to make up for it the next day, but last time we didn't drink, and i don't think id bother drinking, still this isn't everyday, but started doing it on the weekends so things could get a little outta routine but hopefully nothing drastic. If this is the case, say friday were going, i'll do the full body workout on the friday (so a day before) but a bit later than i normally would, so that ive had 48hours from today to rebuild, and then if im not going away for a day il do the cardio the following day, if not the sunday.

Had a pack of jumbo prawns (38g protein, 180cal) slice of wholemeal bread, 57 calorie 2.5g protein 9.9g carb and finished the last of the pot of cottage cheese.

[cassiegose]

Yes thats why compounds are suggested for the full body. If you're doing full body using single joint movements youre going to be working out for a long time. Plus, with the compounds youre hitting 2 muscle groups with one exercise so really it doesn't make a whole lot of sense to not do compounds. Yes Martin if you keep switching up your routine you'll have a hard time knowing whats working and whats not. Pick a plan and stick to it buddy! I'm currently doing an upper body lower body split where I do back, chest, and arms together then do legs and shoulders together. Looks like this:
Monday: Upper
Tuesday: spin
Wednesday: lower and shoulders
Thursday: spin
Friday: upper
Saturday: lower and shoulders
Sunday: Off

I teach spin so can't really move Tues/Thurs workouts around. This workout has been working pretty well for me lately and it gets me in the weight room 4 days per week which is great. Not sure if that would work for you? Really the most important thing Martin is to find a workout that is balanced, that you enjoy and that works with your schedule. If the program isn't balanced then you run the risk of creating some serious muscle imbalances and potential injuries. If you don't enjoy it you're not going to get as much out of it and if it doesn't fit in your schedule then its pointless. Obviously we all have aspects of a program that we don't enjoy, however overall you shouldn't totally dread the whole workout.

Regarding the camping... Go and have fun! You're only young once. Do the best you can with meals and I'd avoid the alcohol as much as possible. Sleep is very important but the occassional short night of rest isn't going to set you back too much (maybe take a nap the next day if you can).

[MartinBoy]

Had a protein shake with semi skimmed milk.

Thanks for the feedback, that routine seems similar to what im doing, so im hoping i wouldn't get things inbalanced. I don't mind the routine im doing right now, in fact todays workout, im still a bit sore, like tired, i can feel i worked out shoulders espically, which is good, i think the main change was the military press.

Ive been looking into videos and seen some killer chest, and arm workouts. I feel it would only benefit me to do killer chest and arm workouts if im working them out seperately, otherwise i don't want to be overtraining, so i think il stick with the routine ive been doing for a couple more weeks, keep lifting hard and hopefully make gains, then i might change it up and do each body part separtely and cardio 1-2 a week.

I think workouts are pretty balanced at the moment though? Just the main exercises for example for chest i can think of is dumbbell flys, bench press/dumbbell press, and push ups. Because i don't go to a gym i can't do the pec deck, but dumbbell flys are a similar subsitute, and thanks to selfspotting i can do them at home.

Thanks for the feedback on the camping, it's good to hear something positive , I probably wouldn't drink anyway, and try to be sensible, and have food already packed and take it with me, seeing as sleeping pattern would be a bit messed up (awake longer so eating then), but the next day id make up for it sleepin during the day, so i wouldn't be eating during sleep.

Thanks alot yet again really appreciate it!

[Boss Man]

If you're doing full body using single joint movements youre going to be working out for a long time.

However if you go home to a nagging type of wife, or a one dimensional existance, you might just want to do loads of single joint stuff, as an excuse to stay out longer and to hell with the possible overtraining consequences, or the expensive Gatorade habit .

[MartinBoy]

Day 320

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

550 cal, 40.8g protein, 52g carbs

Going to shortly go on the bike and do 20min intervals, i noticed when i was walking left leg felt as though it was pulled a bit, i think maybe hamstring, so hopefully one injury won't lead to another, because i was still able to walk.

Did 20mins intervals, according to the meter burned 326 calories so probably somewhere around 163. Which isn't really alot but better than nothing.

2 slices of kingsmill tasty wholemeal bread, 210 calories, 9.2g protein, 33.2g carb, 3.8g sugar, which i guess is bad?
Had 4 slices of turkey breast with it - 15g protein, and a knifefull of peanut butter to cover the slices of bread so id say 100 calories.
390 calories, 25g protein, 33.2g carb, 5g fat.

2 turkey breast slices - 48 calories, 7g protein.

Had 4 tablespoons of oats with a little amount of semi skimmed milk in a cup, did some research as i don't know how many grams a tablespoon of oats is, but i found the answer 15g? So 60g, and 45g with water is 161 cal, so id say around 200calories is a good bet, bit of milk, 300 calories.

Then again that seems odd, as half a cup i used wasn't full, yet this site says half a cup is 47g http://www.traditionaloven.com/conversi ... erter.html" onclick="window.open(this.href);return false;

[cassiegose]

2 slices of kingsmill tasty wholemeal bread, 210 calories, 9.2g protein, 33.2g carb, 3.8g sugar, which i guess is bad?

Thats not bad at all. Thats actually great.

For the oats... 1/2 cup is about 150 calories, 5 grams protein 27 grams carbs, 3 grams fat.

[MartinBoy]

2 slices of kingsmill tasty wholemeal bread, 210 calories, 9.2g protein, 33.2g carb, 3.8g sugar, which i guess is bad?

Thats not bad at all. Thats actually great.

For the oats... 1/2 cup is about 150 calories, 5 grams protein 27 grams carbs, 3 grams fat.

Excellent, thanks for clearing both of them up Cassie

Pink lady apple, 80 calories 22g carbs.

[cassiegose]

[quote="MartinBoy"][quote="cassiegose"][quote="MartinBoy"]2 slices of kingsmill tasty wholemeal bread, 210 calories, 9.2g protein, 33.2g carb, 3.8g sugar, which i guess is bad?[/quote]

Thats not bad at all. Thats actually great.

For the oats... 1/2 cup is about 150 calories, 5 grams protein 27 grams carbs, 3 grams fat.[/quote]

Excellent, thanks for clearing both of them up Cassie

Pink lady apple, 80 calories 22g carbs.[/quote]
No problem.

Oh man pink lady apples are favorite! I just bought some of those at the store this morning. YUM!

[MartinBoy]

Yeah i don't remember having one for a while, there really sweet.

Can of tuna, 90 calories 20g protein, slice of wholemeal bread 105 calories 4.6g protein, 16.6g carb, 1.9g sugar.

As for the camping, if i do go tomorow il probably do full body workout, which i haven't really got planned so probably just aim to do what i can and some compound exercises, so il do that tomorow, but where i probably won't get much sleep and need to sleep during the next day, im going to be eating where im awake, where as if it was a normal day id be asleep, il take some canned food and sensible foods, however, if im eating during the night, so im going over the calories i need will this mess things up, as i won't be eating whilst sleeping during the next day so all in all probably getting the same, but i was wondering where eating this sooner would possible affect results?

Hope that makes sense.

Going to have a cooked chicken breast in a while - 96 cal 20.8g protein, and probably a protein shake later, so i can save more chicken breasts. also a slice of wholemeal bread, 57 calories, 2.5g protein 9.9g carb.
2 boiled eggs as i was still hungry.


Yet im still hungry, so must eat, going to have a protein shake.

11:10pm, slice of wholemeal bread, 105 calorie, 4.6g protein, 16.6g carb, 1.8g sugar, and a cup of tea.

Hopefully the hungar is muscles rebuilding Going to do fullbody tomorow, but leave it a couple hours later, so muscles have had 48 hours.

Added up what ive listed and had around 2250 calories i believe. And possibly around 172g protein, perhaps more - near 200. Also think i had 200.3g carbs, so seems like it's going well.. i hope.

By the way i think tomorow night at camping the others are planning on drinking, so im going to look stupid being the odd one out, but i don't want to drink, already getting sort of out of routine, although i do want to go.

[cassiegose]

I don't think the eating sooner is going to affect your results. Just eat as clean as you cant try not to skip your workout and get as much sleep as possible.

Your meals are looking GREAT Martin! Keep up the awesome work friend!

Don't worry about looking stupid for not drinking. You have goals and if you don't feel like drinking then don't! If your friends judge you then they aren't true friends... and if they make a big deal about you not drinking just wait until they pass out then draw on their faces with a permanent marker... or you could shave their eyebrows.

[MartinBoy]

I don't think the eating sooner is going to affect your results. Just eat as clean as you cant try not to skip your workout and get as much sleep as possible.

Your meals are looking GREAT Martin! Keep up the awesome work friend!

Don't worry about looking stupid for not drinking. You have goals and if you don't feel like drinking then don't! If your friends judge you then they aren't true friends... and if they make a big deal about you not drinking just wait until they pass out then draw on their faces with a permanent marker... or you could shave their eyebrows.

haha yeah good idea, and thanks for clearing that up, makes me feel more confident in going, glad that meals are looking good, il probably take foods like, can chick peas, chicken breast, wholemeal bread etc, maybe some eggs. It's not like i want to drink, then it would be a different story, i don't mind it now and then, but even a can is excess calories and isn't going to get me where i want, so il avoid it.

Thanks again

[MartinBoy]

Day 321
Breakfast, protein shake with semi skimmed milk and shreaded wheat.

550 cal, 40.8g protein, 52g carbs

Been doing a bit of research to help me plan todays full body workout, will this do:
Clean and press - Muscles:Deltoids, Triceps Brachii, Biceps Brachii, Erector Spinae, Hamstrings, Glutes, Calves, Rectus Abdominis

However, most of the exercises ive been reading on ones i normally do, for example - bench press, military press, pull ups, chair dips, barbell rows, deadlift, squats.

Ive been doing these on seperate days as i thought they were mainly isolations, but i guess i was wrong.

Anyway il try, bench press, military press, clean and press, pull ups, maybe push ups too, deadlifts, bicep curl, try and do dumbbell kickbacks, basically il write down a list and do what i can. But if i do alot of exercises and 3 sets on each 1 i might be tired, so may just do the 1 set and do more exercises. May do a hip exercise too - dumbbells to one side back and fourth etc.

For camping later, i think il take caned food such as tuna and chick peas, some wholemeal sandwiches, maybe some eggs, just to be prepared, completely different to their marshmellows lol.

Had a chicken breast with 2 slices of wholemeal bread, 300cal, 25.2g protein, 32.2g carb, 3.8g sugar.
Pink lady apple, 80 calories, 22g carbs.

Packed food for tonight, chicken breast in 2 slices of wholemeal bread as a sandwich, can of tuna, can of chick peas, can of tomatoes and a pack of mackeral fillets, which have like a gram or more so fat than protein, but it's good fat i believe.
May boil a couple of eggs to take later, and going to do workout soon.

Workout, however i feel a bit dissapointed and annoyed in myself because i feel i could of done alot better, but i hate working out in this weather! It's 30 degress celcuis and working out makes you hot anyway, just so uncomfortable, itchy back sweating really not ideal, seeing as i hate sweating as it is. But here's what i did anyway, better than nothing i suppose
2 sets of push ups, reps 21, 10.
2 sets of Bench press 54kg, reps 6,6
2 sets Pull ups, reps 9,8
2 sets of Clean and press 35kg, 6,6
1 set deadlift 50kg, rep 6 - didn't want to mess back up
2 sets barbell squats 42kg, reps 10, 10
2 sets vertical row 23kg, reps - 8,8
2 sets barbell curls 23kg, reps 8,6.
2 sets dumbbell kickbacks each arm (10kg) - reps 10,10
10kg dumbbell hip raises, rep 10, then 5.
2 sets of standing reverse flys (5kgx2) reps 10, 10.

Although it may look like alot, i didn't feel it went too well mainly because i couldn't workout as good i feel due to the heat, but i also wasn't as motivated or energetic about it, still done now
Protein shake with semi skimmed milk, 32g protein, 250 cal.

Another chicken breast, had a cup of oats with milk (half cup) and now havin a can of kidney beans seeing as im leaving in a minute, be as full up as possible.

Hope it goes well

[MartinBoy]

Day 322

Back from the night out, was alright, in total ive prob had around 6 hours sleep so just chilling out. So hard though, ate most of the can food i took which was - mackerel fillets - 250 cal,15.5g protein, 18g fat. (High in omega 3), can of chick peas in water - 286 calories, 17.2g protein, 38.6g carbs. Can of plummed tomatoes, 4.4g protein, 14g carbs, 88 calories, 2 boiled eggs - 200 calories, 17g protein, 14g fat. And 2 slices of wholemeal bread with a chicken breast - 300 calories, 30g protein, 33g carb, 3.8g sugar.

Although i may have ate alot, so im not too sure how much to eat today, if im hungry il eat simple, but probably aim for just under incase i "overate", only "bad" thing i did was have a few haribo sweets and like 2 marshmellows. Which i know isn't great but i think i done pretty well, they was eating sweets all night, doritos, choclate cookies, brownies, basically all the really nice tasting stuff, drinking too. But i didn't drink, and i felt for me, made the night less enjoyable, but i didn't feel the purpose in drinking so i stuck by word and didn't drink, they was handing me cans of beer and stuff but i just rejected it. I do feel the night would have been more enjoyable if i got more "involved" but what's done is done, i don't exactly feel too guilty now anyway.

I wasn't planning on doing cardio today, but if i get a spare 30minutes i may just go on there, of course i haven't got as much energy and don't feel i HAVE to go on there, as i didn't eat hardly much of any bad foods apart from a few sweets, so if i do cardio today i do, if not il be doing it tomorow for 40mins anyway.

6am, shreaded wheat with semi skimmed milk, can of tuna.
450 cals, 42g carbs, 31g protein.

12:45pm - protein shake, 250 calories, 30g protein, 10g carb, slice of wholemeal bread, 105 calories 4.6g protein, 16.6g carb.

3:10pm, can of red kidney beans 210 calories, 17 protein, 38g carb.

Going to attempt to do 30mins cardio, but il probably do light cardio, in terms, going slowish as i feel really drained and energyless.

Did the 30mins cycling, was gentle but still better than nothing and i feel a bit better for it, burned 443 calories so probably around 220. Just another thing i would like to note, last night left elbow was in some pain and discomfort, and when i kept moving back and fourth elbow kept clicking, even now but just a little, of course i don't want to set myself up for any joint problems, espically where im only 18, but the idea of me doing weights is to better myself, and im a bit concerned as knowing me il end up doing something stupid and ruin joints.
Im still trying to understand myself, may seem weird but i mean, i think im an alright person, but just been thinking lately about how i may come across to some people and why, i just dunno, maybe it's a part of growing up.

Dinner - plummed tomatoes, piece of chicken (took batter off), and some chicken nuggets in tomato ketchup, ive tried best to workout nutrition etc, i believe about 9 chicken nuggets, im assuming the dinner was around (and this is worse way, which i normally work out, 450-500 calories, 35g protein.)

Keep getting hungry lately, so must "have" to eat.

By the way, what is your opinion on diet sodas, for example i don't drink them, but right now i fancied a glass of coke, so i had one, and it was probably 200ml if that, and 250ml is 1 calorie, so are they that bad? I thought i read somewhere before that they slow down weight gain/loss, is this true?

can of chick peas in water - 286 calories, 17.2g protein, 38.6g carbs

Been more hungry lately like i said before but, as long as i eat "good foods" and not stuff like crisps and choclate, hopefully i won't get fat, if im hungry, i must need to eat surely. So i think ive perhaps been lacking carbs, so ate 2 slices of kingsmill wholemeal bread 210 calories, 9.2g protein, 33.3g carb, 3.8g sugar, and another pink lady apple - 80 calories, 22g carb.

Ate some of brothers dinner - chicken nuggets, and chicken piece, but took batter off.
Ryvita crispbread, made of wheat, pumpkin seeds, and oats.

Been eating quite a bit lately, but i have been hungry.

[MartinBoy]

Day 323
Breakfast, protein shake with semi skimmed milk, shreaded wheat with semi skimmed milk.
550 calories, 41g protein, 52g carb.

Going to do 40mins cardio soon, so not super fast, but as long as it keeps the fat off that's all what matters, and of course keeping fit.

Did the 40mins, of course not super fast, but more of a duration, which is good, because i wasn't dieing of breathe, but unfortunately dieing of sweat, im not trying to sound like some sort of hero, but i aint the most fittest and didn't have any motivation today and was ready to get off after 6mins, but stuck it out. Now just got to eat sensibily with what foods are here.

I would like a constantly visible six pack, when i tense you can see it quite well, so i can't be far away from it, but of course i would have to lose weight and even more body fat which i don't think is the best option for me, i read that you can add muscle and lose weight at the same time, but to get big muscles im obviously going to have to put on weight, so that's probably to a certain extent like toning up.
hips are hurting a little i think from the side raises, so il probably not do them again.

Can of red kidney beans, 250 calorie, 17.2g protein, 33g carb.
Slice of wholemeal bread 4.6g protein, 16.6g carb, 105 calories.

Is it normal to be able to feel your chest bone by the way?

Cooking 3 eggs, 300 calories, 25.5g protein, 21g fat, seems alot of fat to me, but hardly any calories in eating just the whites. Had only 2 whole eggs, other was whites, so this changes it a bit.

Dinner - salad - mixture of beet root, lettuce, tomatoes, cucumber, eggs, cheese, etc mainly what a salad is in small bits and a bannana, probably 250 calories.

can of chick peas, 183 calories, 12.5g protein, 32.5g carb.

More salad, been snacking on peanuts.

Protein shake, 250 calories, 30g protein.
1 Choclate square, about 35 calories.

Cooking some chicken breast for tomorows lunch which il have with 4 wholemeal slices spread out through day.
5 chicken breasts in a 620g bag, ive worked out calculations that each one should be around 31g protein, and like 130 calories, however there are some big pieces and theres a small sized portion in there, so that obviously doesnt have 31g protein, which is quite annoying, and leads me to use own working out a bit.
AAnother thing, after college tomorow ment to be working out chest and triceps, may stick with the routine ive got for another week or so, or might change it, for example i could do this chest workout:http://www.youtube.com/watch?v=nQAh7m4xsMo and like it says do for 5-8 sets. But not sure if i should. May do back and biceps or something tomorow, changing the days around. Just want to make solid progress from now on, do i need to do incline?

[MartinBoy]

Day 324

Breakfast, protein shake with semi skimmed milk, bowl of 3 shreaded wheat with semi skimmed milk.
550 calories, 40g protein, 52g carbs.

Break and lunch - (divided by 2) - 4 slices of wholemeal bread, chicken breast and a bit of peanut butter - 620 calories, (420 from wholemeal bread - 18.4g protein, 66g carbs) Chicken portion quite big id say around 30g protein, and 100 calories id say from peanut butter.
And a bannana so 100 calories?

Got home, had some jumbo peanuts, id say another 100 calories there.

Going to do workout soon, probably going to go for back and biceps today, it's normally chest and triceps but want to mix the days up just a bit, and swap things around, plus i think il have a harder time with chest workout for example the bench press and flys, and today im quite tired and dizzy - not quite with it, so of course il do best but not kill myself. Just about back, i don't mind working out as i normally do pull ups, bent over barbell rows, dumbbell rows, which i don't have a problem with, except there mainly targeting lats, and not actually back, and when i think of back i think of wholeback like upper, i can see the exercises working some of it, but like i said before, about shoulder blades, id like to get upper back more defined and "bulkier", chances are you guys aren't going to reply in time as im going to workout in a minute so il keep it for today, but maybe change back routine as im probably going to change routine next week. But yeah that's what i want to aim to do, work upper back and get more definition.

Which leads me to a quick question, obviously the less body fat you have the more definition you're going to have, but i feel i have a reasonably fair body fat level at the moment, so instead of me losing weight and getting skinny, if i was to gain muscle say in upper back, and then i decided i wanted to lose fat, and i lost some there, would i be more defined and big, or would i lose the muscle along with the fat, just i don't want to be working out to end up losing it you know?
And im sure working out back and biceps instead of chest and triceps won't make a difference? Seeing as il most likely be doing chest and triceps either tomorow or wednesday anyway.

Thanks, going to have a glass of semi skimmed milk and a chicken breast before i go to workout in about 10-20mins:
260 calories 30.2g protein, 15g carb, 5g fat. Then probably a protein shake straight after, going to need to buy some soon though.
Of course feel free to correct me if im doing anything wrong, for example overdoing the same exercise or whatever really, as i don't want to end up with joint problems, thanks.