Day 352
Thanks for the feedback Brent, perhaps i should measure rather than feeling progress, as if it's little it's hard to see, as im only really looking for major changes.
Breakfast, wheatabix x3, with 200ml semi skimmed milk, 4 egg whites.
335 cal 45.6g carb, 28.5g protein, 5g fat
TBLEspoon peanut butter, 85 cals, 5.6g fat, 3g protein, 3g carbs
red kidney beans, 250 cals, 18g protein, 43g carbs
really wanted to do arms today, so decided to, and here's how it went
Workout Arms
Triceps
3x Push ups (triangle) - 14,15,11
3x French press (10kg) - 9,9,7 - felt these were alright, but felt it a bit in right elbow.
3x Close grip bench press (20kg) - 10, felt these were too easy, so did 33kg - 9,9 - wrists felt like they had been stamped on.
3x DB kickbacks 10kg - 10, changed weight as i felt i wasn't getting the full range of motion - 6kg, 12, felt it was too easy, so did 8kg, 12.
Biceps
3X BB curl (20kg) - 12,9,9 - felt it in back?
3x db curl 12kgx2 - 8,8,7
3x Ham curl - 10kg x2 - 8,6,5
3x bb reverse curl 10kg - 9,9,8
Protein shake with 1/2 cup oats, 100ml semi skimmed milk after
322 cals, 30.9g protein, 35g carbs, 6.6g fat.
So, as you can see the workout is a little all over the place, i felt triceps was a bit of a waste of time, biceps you can feel getting worked out, the triangle push ups i couldn't really feel working triceps, french press i could a bit, but i could feel it in elbows, db kickbacks were ok, and close grip bench, i felt didn't go well as wrists were hurting.
For biceps, i felt it was fairly ok, despite the reps i did.
So, im starting to feel like, if im not going to be making progress during workouts, i know you say no workout is a waste of time, but if im not making progress, then i feel it is a waste of time, and if im not making gains for months on end, would there be much point me eating well, and putting other stuff off. I'm just saying like, i wouldn't have to worry about drinking and going out and i would alot more if i didn't want to gain mass and strength, but i feel like strength is sometimes lowering and im not making gains.
I don't know if the weather has something to do with it, as it's been hot recently, but today it's 88 degress Fahrenheit, so it's pretty damn hot, the sweat was pouring off me, and i hate sweating as it is, but working out in the heat is HELL, really.
100g natural yougurt, 60 cals, 6.3g protein, 8.3g carb, 0.3g fat.
1/2 avocado - 137 cal, 12.5g fat 7.5g carb, 2.5g protein.
That's what i mean Brent, i should be doing that? As for progress, perhaps i am, but it's taking so long.
Dinner being cooked, egg noodles and class A chicken, and vegetables, so fairly healthy going to have it, however i only know a rough nutrition of the egg noddles, about half a pack is being used which is i believe 375g, and between about 5 of us, so id say from the egg noodles it's roughly around 260 cals, 9g protein, 52.5g carbs, 1g fat, the ingredients is wheat flour and a bit of egg.
Id say around 500 cals to cover myself, 53g carbs, 23g protein, 4g fat.
150g seafish, 2 slices wholemeal bread, and tblespoon peanut butter, 395 cals, 31g protein, 23g carbs, 8g fat.
TDEE at the moment somewhere around:
2084 cals, 143.2g protein, 218.4gcarbs, 42g fat
Fat Around Button Area?
Moderators: Boss Man, cassiegose
Re: Fat Around Button Area?
Last edited by MartinBoy on Fri Jul 09, 2010 2:32 pm, edited 3 times in total.
Re: Fat Around Button Area?
Yeah ive been asked to go out tomorow night, and i do want to, but of course i don't want to lose progress, but the way it's been going is making me say go out, however if i go out tomorow, there's a still a chance i could go out next week, during the later days, perhaps thursday, as ive been invited, so yeah, not sure what 2 do tomorow, maybe shoulders and abs, and cut back on the calories, if i can.
Re: Fat Around Button Area?
Day 353
Breakfast, wheatabix x3 with 200ml semi skimmed milk, 4 egg whites.
335 cals, 45.6g carb, 28.5g protein, 5g fat
May have today off, and just give myself more rest, or do a bit of jump rope as it's really hot, i know ive not really given this routine a chance, but with some help and alot of research i think this upper-lower split could help me, i know you've suggested it before, but perhaps if i try it for say a month or two, and then see if i can notice any changes?
Monday
Flat BB Bench press - 3 sets, 5-8 reps
Weighted pull ups - 3 sets, 8-12 reps
Military Press - 3 sets, 5-8 reps
Weighted Dip - 3 sets, 5-8 reps - going to need to find a alternative
BB curl - 3 sets, 8-12 reps
Reverse flys - 3 sets, 10 reps
Tuesday
Deadlift, 5x5
Leg curls, 3 sets, 5-8 reps
Split squat - or a alternative? 4 sets, 8-12reps
Standing calf raises - 5 sets 8-12 reps
Wednesday - Jump rope, some abs workout
Thursday
Bent over BB row 3 sets, 5-8 reps
Incline DB bench press, of course going to need a alternative, as i don't have an incline bench - 3 sets, 8-12 reps
Chin ups 3 sets 8-12 reps
Side Raises 3 sets, 8-12 reps
French Press 3 sets 8-12 reps
Hammer curl 3 sets 8-12 reps
Friday
Squat 5x5
Leg extension - need an alternative, 3 sets, 8-12 reps
Lunges - 4 sets, 8-12 reps
Seated calf raises/standing - 5 sets, 15-20 reps
Sat - Jump rope and abs
Sun - off
How does that look? Anything you would change? Of course i need to find some alternatives, but pretty good? Perhaps i could add in Db flys for incline press?
Can of redkidney beans, 216 cals, 17.2g protein, 33g carbs, 1.2g fat
May be going out tonight drinking, i know alcohol is empty calories, but it's not like im drinking pure fat or sugar, just calories, and a pint of cider is about 210 cals, so even if i have bout 4, i'll just have to cut back on calories and eat as much protein as i can, then hopefully not much damage will be done as im not working out today?
Anyway trying to keep protein up and calories short, perhaps i'll do a bit of jump rope tomorow to help myself, say 10mins or so? As left calf is still a little sore.
can tuna, 2 slice wholemeal bread, tblespoon peanut butter
395 cals, 39.6g protein, 30g carbs, 6.6g fat.
So far
1150 cals,
118.3g protein
108.6g carbs
12g fat.
Trying to keep calories to around 1.4k, however i keep getting hungry, maybe im growing, but yeah it's hard to cut back when i keep getting hungry, id say im going to have 3-4 pints tonight, so i just hope everything is ok? Feel a bit bad, but at the same time i do want to enjoy myself now and then, just that during late next week i could be going out as a birthday drnik.
2 white fish - 150 cals, 33g protein.
Breakfast, wheatabix x3 with 200ml semi skimmed milk, 4 egg whites.
335 cals, 45.6g carb, 28.5g protein, 5g fat
May have today off, and just give myself more rest, or do a bit of jump rope as it's really hot, i know ive not really given this routine a chance, but with some help and alot of research i think this upper-lower split could help me, i know you've suggested it before, but perhaps if i try it for say a month or two, and then see if i can notice any changes?
Monday
Flat BB Bench press - 3 sets, 5-8 reps
Weighted pull ups - 3 sets, 8-12 reps
Military Press - 3 sets, 5-8 reps
Weighted Dip - 3 sets, 5-8 reps - going to need to find a alternative
BB curl - 3 sets, 8-12 reps
Reverse flys - 3 sets, 10 reps
Tuesday
Deadlift, 5x5
Leg curls, 3 sets, 5-8 reps
Split squat - or a alternative? 4 sets, 8-12reps
Standing calf raises - 5 sets 8-12 reps
Wednesday - Jump rope, some abs workout
Thursday
Bent over BB row 3 sets, 5-8 reps
Incline DB bench press, of course going to need a alternative, as i don't have an incline bench - 3 sets, 8-12 reps
Chin ups 3 sets 8-12 reps
Side Raises 3 sets, 8-12 reps
French Press 3 sets 8-12 reps
Hammer curl 3 sets 8-12 reps
Friday
Squat 5x5
Leg extension - need an alternative, 3 sets, 8-12 reps
Lunges - 4 sets, 8-12 reps
Seated calf raises/standing - 5 sets, 15-20 reps
Sat - Jump rope and abs
Sun - off
How does that look? Anything you would change? Of course i need to find some alternatives, but pretty good? Perhaps i could add in Db flys for incline press?
Can of redkidney beans, 216 cals, 17.2g protein, 33g carbs, 1.2g fat
May be going out tonight drinking, i know alcohol is empty calories, but it's not like im drinking pure fat or sugar, just calories, and a pint of cider is about 210 cals, so even if i have bout 4, i'll just have to cut back on calories and eat as much protein as i can, then hopefully not much damage will be done as im not working out today?
Anyway trying to keep protein up and calories short, perhaps i'll do a bit of jump rope tomorow to help myself, say 10mins or so? As left calf is still a little sore.
can tuna, 2 slice wholemeal bread, tblespoon peanut butter
395 cals, 39.6g protein, 30g carbs, 6.6g fat.
So far
1150 cals,
118.3g protein
108.6g carbs
12g fat.
Trying to keep calories to around 1.4k, however i keep getting hungry, maybe im growing, but yeah it's hard to cut back when i keep getting hungry, id say im going to have 3-4 pints tonight, so i just hope everything is ok? Feel a bit bad, but at the same time i do want to enjoy myself now and then, just that during late next week i could be going out as a birthday drnik.
2 white fish - 150 cals, 33g protein.
Last edited by MartinBoy on Sat Jul 10, 2010 11:38 am, edited 1 time in total.
Re: Fat Around Button Area?
I've got to cut down though to cover myself, otherwise id be adding it on top which will lead to me getting fat.Lesplease wrote:1400 calories isn't nearly enough...
50g cous cous, 200g natural yougurt
300 cals, 20g protein, 44g carbs, 2g fat.
couple slices wholemeal bread, off out soon, going to drink of course, but i won't over do it, and hopefully burn it off tomorow with some jump rope, and maybe bike cardio, hope it's ok?
1620 cals,
138.3g protein
152.6g carbs
14g fat.
Re: Fat Around Button Area?
What do you mean cut down to cover yourself?
You need 2,000 calories a day as an adult , which in your case, could be around 1,800-1,900 as you're not quite there yet, but with exercise, you're looking at around another 300-500 a day on top.
1,400 a day won't do that and won't permit you to shed fat as easily, if the body hangs on to it, plus you'll be depriving yourself of some nutrients, making it hard to get close to some of the RDA's required, which could cause issues with things like Bones, Blood Oxygen levels, Immune function etc etc.
You need 2,000 calories a day as an adult , which in your case, could be around 1,800-1,900 as you're not quite there yet, but with exercise, you're looking at around another 300-500 a day on top.
1,400 a day won't do that and won't permit you to shed fat as easily, if the body hangs on to it, plus you'll be depriving yourself of some nutrients, making it hard to get close to some of the RDA's required, which could cause issues with things like Bones, Blood Oxygen levels, Immune function etc etc.
-
Martin-Boy2
- ESTABLISHED MEMBER
- Posts: 227
- Joined: Sat Jul 18, 2009 12:13 pm
Re: Fat Around Button Area?
Its me, came home early, had just 2 pints of cider - 420 cals, and an orange when i came in, left really early as im not myself, started speaking to family members, crying, not trying with girls, there's tons of girl but to get even any confidence i need drink, so i have to put shit in system for it, sometimes i don't care, sometimes i do, as i feel you know, lots of people normally say to me, your really good looking etc, handsome, so i could probably get girls if i try, but i dunno something holds me back life, it's not just that im ill, i haven't been myself in a long lon time and im sorry to explain it here, but being out drinking, i should be having fun, not sitting there miserable, so i just left to get out of it, and here i am, back to life indoors, roll on the teenage years, not long left\!! i hate myself, truth comes out after just 2 pints. <3 u guys
Re: Fat Around Button Area?
I know, i had probably around 1.7k cals, just had the 2 pints, so 420 cals, hopefully i can get back on track, and start the routine upper/lower split on monday, today i might just do say 10mins of jump rope as i don't want calves to be too sore, and maybe 10 or 20mins on bike cardio, to help burn the calories?
Re: Fat Around Button Area?
I know, i had probably around 1.7k cals, just had the 2 pints, so 420 cals, hopefully i can get back on track, and start the routine upper/lower split on monday, today i might just do say 10mins of jump rope as i don't want calves to be too sore, and maybe 10 or 20mins on bike cardio, to help burn the calories?
Day 354
Breakfast, 8 tblespoons oats, 200ml semi skimmed milk, 1/2 handful of brazil nuts and 4 egg whites.
395 cal, 29.5g protein, 37.8g carbs, 14.4g fat
tblespoon peanut butter - 85 cals, 5.6g fat, 3g protein, 3g carbs
did 15min jump rope, as much as i could do with no rest, so prob did a fair amount, not blaming the rope but its so annoying at times, im not tripping because own fault, but the rope ends up feeling loose sometimes.
then did 15mins slow/steady cycling on bike, probably light cardio, but was tired after jump rope, just did some exercise although it's rest day to make up for the 2 pints of cider. Although they could of been considered cheat meal.
Left calf a little sore, but hopefully if i keep doing jump rope it will get used to it, and not get sore.
50g cous cous, 2 white fish fillets, 335cal, 39.5g protein, 35g carbs, 2g fat
So, what did you guys think about the upper/lower split i posted, seem good? And what about alternatives, i think i NEED an incline bench? I could do a 3on-1off routine too? But perhaps i should go for the upper/lower split for a good couple of months?
100ml semi skimmed milk, fig, and slice of bread.
182 cal, 7.6g protein, 33.4g carb, 2g fat
protein scoop with 100ml semi skimmed milk, 8 tblespoons/1/2 cup oats, and a tablespoon crunchy peanut butter (15ml) - nutrition said tablespoon (15g) so must be equivalent:
417 cals, 34.4g protein, 34.4g carbs, 14.2g fat
can of baked beans in tomato sauce, 330 cals, 18g protein, 59g carbs, 2g fat.
2 slices wholemeal bread, 25g peanuts.
320 cals, 14.1g protein, 30g carbs, 13g fat., fig x2 94 cals, 26g carb
tdee around
2158 cals, 146.1g protein, 258.6g carbs, 53.2g fat
Day 354
Breakfast, 8 tblespoons oats, 200ml semi skimmed milk, 1/2 handful of brazil nuts and 4 egg whites.
395 cal, 29.5g protein, 37.8g carbs, 14.4g fat
tblespoon peanut butter - 85 cals, 5.6g fat, 3g protein, 3g carbs
did 15min jump rope, as much as i could do with no rest, so prob did a fair amount, not blaming the rope but its so annoying at times, im not tripping because own fault, but the rope ends up feeling loose sometimes.
then did 15mins slow/steady cycling on bike, probably light cardio, but was tired after jump rope, just did some exercise although it's rest day to make up for the 2 pints of cider. Although they could of been considered cheat meal.
Left calf a little sore, but hopefully if i keep doing jump rope it will get used to it, and not get sore.
50g cous cous, 2 white fish fillets, 335cal, 39.5g protein, 35g carbs, 2g fat
So, what did you guys think about the upper/lower split i posted, seem good? And what about alternatives, i think i NEED an incline bench? I could do a 3on-1off routine too? But perhaps i should go for the upper/lower split for a good couple of months?
100ml semi skimmed milk, fig, and slice of bread.
182 cal, 7.6g protein, 33.4g carb, 2g fat
protein scoop with 100ml semi skimmed milk, 8 tblespoons/1/2 cup oats, and a tablespoon crunchy peanut butter (15ml) - nutrition said tablespoon (15g) so must be equivalent:
417 cals, 34.4g protein, 34.4g carbs, 14.2g fat
can of baked beans in tomato sauce, 330 cals, 18g protein, 59g carbs, 2g fat.
2 slices wholemeal bread, 25g peanuts.
320 cals, 14.1g protein, 30g carbs, 13g fat., fig x2 94 cals, 26g carb
tdee around
2158 cals, 146.1g protein, 258.6g carbs, 53.2g fat
Re: Fat Around Button Area?
Day 355
Breakfast, 8tble spoons porridge oats, 200ml semi skimmed milk, 4 egg whites.
310 cals, 27.4g protein, 37.8g carbs, 6.6g fat.
tbls crunchy peanut butter - 95 cals, 3.5g protein, 3g carbs, 7.6g fat.
Going to hopefully start the upper/lower split today
2 white fish fillets and 50 g cous cous
297 cals, 32.5g protein, 35g carbs, 2g fat
Going to do weights in a min, keep getting hungry lately?
Where im going to put say, 5-8 reps that's what im aiming between and after that will be what i actually did. Italic font will be what im aiming for, bold what i did.
Workout - Upper Body A
Warmup set bench press, 23kg. 3X BB Bench press (58kg) 5-8 reps - 7,6,5.
3X Weighted pull ups (5kg DB) 8-12 reps - 9,8,6
3X Military press 40kg 5-8reps - 7,5,4 1/2
Alternative to dips - bench dips with 5kg plate on hips 3X Weighted bench dips, 5-8reps 8,8,7
3X BB curl 18kg 8-12 reps - 12,10,8
3X Reverse flys (5kgx2) 10 reps - 10, 10, 10
So overall, im fairly pleased with this workout and how it went, i'll try and get some pictures for before and after, pull ups, last set i was short by 2 reps, and military press i was out by half a rep for the last set, but other than that, good i feel.
Protein scoop, 1/2 cup oats, 100ml semi skimmed milk.
322 cals, 30.9g protein, 35.4g carbs, 6.6g fat.
Feel a little rough but im ok.
2 slices of wholemeal bread, 5 turkey breast slices, tbls crunchy peanut butter and a granny apple
394 cals, 27g protein, 42.8g carbs, 11.1g fat
Just thought id upload a few pictures i took, firstly, ive been doing pull ups on this:
Now this:
Which used to be a Scaffold tower, of course i didn't do it myself, mainly was helped but it's budged together with planks of wood and hopefully will do the trick, only thing is im going to have to jump up to it, but no big deal, i actually prefer it to be high.
Here's where i workout and useless bench:
Mind the mess
Outside space:
Few pics i took of myself, quite suprised at how back looked when having arms up to take pictures:
Breakfast, 8tble spoons porridge oats, 200ml semi skimmed milk, 4 egg whites.
310 cals, 27.4g protein, 37.8g carbs, 6.6g fat.
tbls crunchy peanut butter - 95 cals, 3.5g protein, 3g carbs, 7.6g fat.
Going to hopefully start the upper/lower split today
2 white fish fillets and 50 g cous cous
297 cals, 32.5g protein, 35g carbs, 2g fat
Going to do weights in a min, keep getting hungry lately?
Where im going to put say, 5-8 reps that's what im aiming between and after that will be what i actually did. Italic font will be what im aiming for, bold what i did.
Workout - Upper Body A
Warmup set bench press, 23kg. 3X BB Bench press (58kg) 5-8 reps - 7,6,5.
3X Weighted pull ups (5kg DB) 8-12 reps - 9,8,6
3X Military press 40kg 5-8reps - 7,5,4 1/2
Alternative to dips - bench dips with 5kg plate on hips 3X Weighted bench dips, 5-8reps 8,8,7
3X BB curl 18kg 8-12 reps - 12,10,8
3X Reverse flys (5kgx2) 10 reps - 10, 10, 10
So overall, im fairly pleased with this workout and how it went, i'll try and get some pictures for before and after, pull ups, last set i was short by 2 reps, and military press i was out by half a rep for the last set, but other than that, good i feel.
Protein scoop, 1/2 cup oats, 100ml semi skimmed milk.
322 cals, 30.9g protein, 35.4g carbs, 6.6g fat.
Feel a little rough but im ok.
2 slices of wholemeal bread, 5 turkey breast slices, tbls crunchy peanut butter and a granny apple
394 cals, 27g protein, 42.8g carbs, 11.1g fat
Just thought id upload a few pictures i took, firstly, ive been doing pull ups on this:
Now this:
Which used to be a Scaffold tower, of course i didn't do it myself, mainly was helped but it's budged together with planks of wood and hopefully will do the trick, only thing is im going to have to jump up to it, but no big deal, i actually prefer it to be high.Here's where i workout and useless bench:
Mind the messOutside space:
Few pics i took of myself, quite suprised at how back looked when having arms up to take pictures:
Re: Fat Around Button Area?
Hmm, them pictures haven't came out the best, just right click and view image if you want to see
Dinner - Lean Beef mince, with peas and onions, jacket potato and greens.
652cals, 40.8g protein, 63g carbs ,23.2g fat
Strawberrys and melon/Honeydew id say 150 cals, 30g carbs
Dinner - Lean Beef mince, with peas and onions, jacket potato and greens.
652cals, 40.8g protein, 63g carbs ,23.2g fat
Strawberrys and melon/Honeydew id say 150 cals, 30g carbs
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Re: Fat Around Button Area?
Hi Martin!
So sorry for lack of communication lately. Life has been cRaZy here so wasn't able to get one the site last week. I'm totally playing catch up here and don't have time to go back and read all of last weeks posts.... Sounds like you were kind of having a rough time last week? Feeling better now? Everything ok?
The workout looks good. I do think I would take out those curls and replace with a back exercise... sometime like rows would be great. That way you're working both back and bis instead of just bis. Know what I mean? I think you'll like the upper/lower splits. I've been doing those for a while and really enjoy them.
If you keep getting hungry its probably a sign that you need to eat more.
You're doing great Martin! Hang in there pal!
Cassie
So sorry for lack of communication lately. Life has been cRaZy here so wasn't able to get one the site last week. I'm totally playing catch up here and don't have time to go back and read all of last weeks posts.... Sounds like you were kind of having a rough time last week? Feeling better now? Everything ok?
The workout looks good. I do think I would take out those curls and replace with a back exercise... sometime like rows would be great. That way you're working both back and bis instead of just bis. Know what I mean? I think you'll like the upper/lower splits. I've been doing those for a while and really enjoy them.
If you keep getting hungry its probably a sign that you need to eat more.
You're doing great Martin! Hang in there pal!
Cassie
Re: Fat Around Button Area?
Hey no problems, i hope your ok, it's nice to hear from you. I was having a rough time, and still am a bit, but im ok, i'll managecassiegose wrote:Hi Martin!
So sorry for lack of communication lately. Life has been cRaZy here so wasn't able to get one the site last week. I'm totally playing catch up here and don't have time to go back and read all of last weeks posts.... Sounds like you were kind of having a rough time last week? Feeling better now? Everything ok?
The workout looks good. I do think I would take out those curls and replace with a back exercise... sometime like rows would be great. That way you're working both back and bis instead of just bis. Know what I mean? I think you'll like the upper/lower splits. I've been doing those for a while and really enjoy them.
If you keep getting hungry its probably a sign that you need to eat more.
You're doing great Martin! Hang in there pal!
Cassie
I thought the curls were pretty good, but i can always alternate, would like to include DB pullovers, somewhere as i enjoyed them last time. But it makes sense what you mean, Compounds > Isolations, yeah todays workout was good, and legs tomorow, more variation Perhaps i should just KEEP eating then, when it's like just over an hour after eating a highish protein/carb/fat pretty balanced meal and im feeling hungry, can't be right, did u manage to see those pics? Anyway TDEE at the moment, and might eat again soon, 50g cous cous, 200ml semi skimmed milk, sometimes think that nothing fills me up.
2470 cal, 176.1g protein, 281.8g carbs, 60.5g fat - Too many carbs?
Re: Fat Around Button Area?
Day 356
Breakfast, 4 egg whites, 4 slices of wholemeal bread, tblespoon crunchy peanut butter.
383 cals, 29.5g protein, 39.6g carbs, 9.6g fat
200g natural yougurt - biopot - 142 cals, 7.8g protein, 11.2g carbs, 7.4g fat
50g cooked chicken - 58 cal, 13g protein
This is what im aiming for, This is what i did.
Workout - Lower Body
Deadlift, warmup, then 5x5 BB 58KG
3 x leg curls (10kg) 5-8reps 8,8,8
4x split squats 10kgx2 8-12 8,10,10,10
5 x calf raises 20kg BB 8-12 12,12,12,12,12
So yeah, how does this look, anything you would change? Don't feel that sore at all, however i don't always get sore and if i ever get DOMS it's usually in legs, having said that though, i have a feeling i won't get them. The deadlifts, i normally use 50kg weight, and do 8-10 reps, so i used 58kg and did the 5 reps however, i know the lower back is used alot in this, i can feel it in lower back, just hope it's muscular pain and nothing else.
The leg curls are ok, but an alternative would be better until i get a proper bench as it sometimes takes a while to get them in feet.
Split squats were ok, a bit unstable as perhaps it's first time i did these, but i hope i did them ok
And calf raises i didn't really feel, but cardio tomorow - jump rope normally helps get these.
For the calf raises, you lift the end of your foot (heel) up so it's working your calves? For example having your feet on floor and basically pushing off of the front of your foot (toes)?
Protein scoop, 1/2 cup oats, 200ml semi skimmed milk.
372 cals, 34.3g protein, 40.8g carbs, 8.3g fat.
can od tuna, 50g cous cous with tomato ketchup, tblespoon crunchy peanut butter
410 cals, 35g carbs, 35.5g protein. 7.6g fat
Breakfast, 4 egg whites, 4 slices of wholemeal bread, tblespoon crunchy peanut butter.
383 cals, 29.5g protein, 39.6g carbs, 9.6g fat
200g natural yougurt - biopot - 142 cals, 7.8g protein, 11.2g carbs, 7.4g fat
50g cooked chicken - 58 cal, 13g protein
This is what im aiming for, This is what i did.
Workout - Lower Body
Deadlift, warmup, then 5x5 BB 58KG
3 x leg curls (10kg) 5-8reps 8,8,8
4x split squats 10kgx2 8-12 8,10,10,10
5 x calf raises 20kg BB 8-12 12,12,12,12,12
So yeah, how does this look, anything you would change? Don't feel that sore at all, however i don't always get sore and if i ever get DOMS it's usually in legs, having said that though, i have a feeling i won't get them. The deadlifts, i normally use 50kg weight, and do 8-10 reps, so i used 58kg and did the 5 reps however, i know the lower back is used alot in this, i can feel it in lower back, just hope it's muscular pain and nothing else.
The leg curls are ok, but an alternative would be better until i get a proper bench as it sometimes takes a while to get them in feet.
Split squats were ok, a bit unstable as perhaps it's first time i did these, but i hope i did them ok
And calf raises i didn't really feel, but cardio tomorow - jump rope normally helps get these.
For the calf raises, you lift the end of your foot (heel) up so it's working your calves? For example having your feet on floor and basically pushing off of the front of your foot (toes)?
Protein scoop, 1/2 cup oats, 200ml semi skimmed milk.
372 cals, 34.3g protein, 40.8g carbs, 8.3g fat.
can od tuna, 50g cous cous with tomato ketchup, tblespoon crunchy peanut butter
410 cals, 35g carbs, 35.5g protein. 7.6g fat
Last edited by MartinBoy on Tue Jul 13, 2010 12:02 pm, edited 1 time in total.
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cassiegose
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Re: Fat Around Button Area?
Awe thanks Martin.MartinBoy wrote:Hey no problems, i hope your ok, it's nice to hear from you. I was having a rough time, and still am a bit, but im ok, i'll manage I thought the curls were pretty good, but i can always alternate, would like to include DB pullovers, somewhere as i enjoyed them last time. But it makes sense what you mean, Compounds > Isolations, yeah todays workout was good, and legs tomorow, more variation
Perhaps i should just KEEP eating then, when it's like just over an hour after eating a highish protein/carb/fat pretty balanced meal and im feeling hungry, can't be right, did u manage to see those pics? Anyway TDEE at the moment, and might eat again soon, 50g cous cous, 200ml semi skimmed milk, sometimes think that nothing fills me up.
2470 cal, 176.1g protein, 281.8g carbs, 60.5g fat - Too many carbs?
Yeah everything is more than ok in life... just crazy hectic right now getting some career and house things straightened out as I'm planning on moving to a new town about 5 hours away. I think you should definitely include DB pullovers into some of your upper body days. I love that exercise!
I did see the pics. You're looking great man! I feel like you've made quite a lot of progress. What do you think?
As for you getting hungry... you could always throw some fruits and veggies into your meals. They are full of fiber so would help to fill you up more and keep you full longer.
The workout looks good! I think I would do lunges or step ups instead of the curls.
You're correct on the calf raises, lift heel up and really squeeze your calf as you come up.
Re: Fat Around Button Area?
Thanks for the feedback, i hope that goes well for you with moving houses.
I think i'll replace the curls with lunges next time
I feel i have made progress, espically back i didn't notice, because all i normally see is shoulder blades, but for example those pictures it looks more defined, well to me anyway lol
Granny apple, 80 cals, 23g carbs
4 maltesers
Can of baked beans, drained the tomato sauce so probably not as many calories/carbs, but here's the can and 25g of roasted salted peanuts
480 cals, 23.5g protein, 59g carbs, 13g fat
I think i'll replace the curls with lunges next time
I feel i have made progress, espically back i didn't notice, because all i normally see is shoulder blades, but for example those pictures it looks more defined, well to me anyway lol
Granny apple, 80 cals, 23g carbs
4 maltesers
Can of baked beans, drained the tomato sauce so probably not as many calories/carbs, but here's the can and 25g of roasted salted peanuts
480 cals, 23.5g protein, 59g carbs, 13g fat
Last edited by MartinBoy on Tue Jul 13, 2010 12:43 pm, edited 1 time in total.