Week 23 workout 3
Food
07:00 am - 3 weetabix, milk no sug, apple, 1/2 a protein shake
10:00 am - 2 boiled eggs, bannana, coffee
01:00 pm - Veg/salad with 150g of chicken breast, kiwi/pinnapple/grapes
04:00 pm - Veg/salad with 8 turkey slices
06:00 pm - Protein shake, 1 slice of wholemeal with peanut butter
07:00 pm - 3 chicken breast, loadsa veg
09:00 pm - Cottage cheese
Workout
Sets - 3
Reps - 12
Squats - 1. 50KG, 2.60KG, 3.70KG
Chest supported rows - 1.10KG, 2.13KG, 3.17KG
Calf raises - 1.60KG, 2.70KG, 3.80KG
Decline bench press - 1.45KG, 2.50KG, 3.50KG
French press - 1.17KG, 2.22KG, 3.27KG
External rotations
Today i took it easy and done a set then added on weight, The main problem i had was with the squats, the bar across shoulders somehow puts pressure on neck (even though i make sure to rest on the muscle parts and not onto neck), this led to the headache coming back, the other exercises where fine.
Dave's workout
Moderators: Boss Man, cassiegose
Week 23 workout 4
Food
07:00 am - bowl of porridge topped with seeds, raisins, 3 dried apricots, 1/2 a protein shake, apple at work
10:00 am - 2 boiled eggs, bannana, coffee
01:00 pm - Prawns with Veg/salad, 1 med. avacado, kiwi/grapes/pinnapple
04:00 pm - 8 Beef slices with Veg/salad, small amount of cott. cheese
05:00 pm - Cardio workout
06:00 pm - Home cooked bolognaise (Lean mince and chopped tomatoes/onions, herbs etc, natural shit) with a bowl of veg. 1 glass of red wine.
09:00 - small amount of cott. cheese.
Workout (cardio)
HIIT Sprints.
Heavy Bag work at home (high kicks, alternating legs)
Weighted reverse crunches
Planks
Swanso i already have a foam support that u wrap around the BB (so its more comfortable on the shoulders), normally i dont have any pain when i put the bar on shoulders, must hav been jus cos i pulled a muscle/done neck in.
Food
07:00 am - bowl of porridge topped with seeds, raisins, 3 dried apricots, 1/2 a protein shake, apple at work
10:00 am - 2 boiled eggs, bannana, coffee
01:00 pm - Prawns with Veg/salad, 1 med. avacado, kiwi/grapes/pinnapple
04:00 pm - 8 Beef slices with Veg/salad, small amount of cott. cheese
05:00 pm - Cardio workout
06:00 pm - Home cooked bolognaise (Lean mince and chopped tomatoes/onions, herbs etc, natural shit) with a bowl of veg. 1 glass of red wine.
09:00 - small amount of cott. cheese.
Workout (cardio)
HIIT Sprints.
Heavy Bag work at home (high kicks, alternating legs)
Weighted reverse crunches
Planks
Swanso i already have a foam support that u wrap around the BB (so its more comfortable on the shoulders), normally i dont have any pain when i put the bar on shoulders, must hav been jus cos i pulled a muscle/done neck in.
Week 23 workout 5
Food
08:00 am - 3 weetabix, milk, 1/2 a protein shake, 1 green apple
10:00 am - 2 boiled eggs, coffee no sugar, bannana
01:00 pm - Veg/salad with 150g of chicken breast, nat. cottage cheese, grapes
04:00 pm - Veg/salad with tin of pilchards
05:00 pm - bannana (i think i need to cut carbs at breakfast and put sum in post workout meal)
06:30 pm - Protein shake, 1 slice of wholemeal with tablespoon of peanut butter
07:15 pm - 2 Salmon with veg
Workout
Reps - 6
Sets - 5
A1 Deadlift - 90KG
A2 Hammer Curls- 2x15KG
B1 Incline Bench press - 55KG
B2 Bent over rows - 37KG
C1 Calf Raises - 80KG
C2 Skull crushers - 32KG
Messed up today with the exercise selections, to much shoulder work.
Food
08:00 am - 3 weetabix, milk, 1/2 a protein shake, 1 green apple
10:00 am - 2 boiled eggs, coffee no sugar, bannana
01:00 pm - Veg/salad with 150g of chicken breast, nat. cottage cheese, grapes
04:00 pm - Veg/salad with tin of pilchards
05:00 pm - bannana (i think i need to cut carbs at breakfast and put sum in post workout meal)
06:30 pm - Protein shake, 1 slice of wholemeal with tablespoon of peanut butter
07:15 pm - 2 Salmon with veg
Workout
Reps - 6
Sets - 5
A1 Deadlift - 90KG
A2 Hammer Curls- 2x15KG
B1 Incline Bench press - 55KG
B2 Bent over rows - 37KG
C1 Calf Raises - 80KG
C2 Skull crushers - 32KG
Messed up today with the exercise selections, to much shoulder work.
Week 24 workout 1
Food
07:00 am - 3 egg vegetable omellette, apple, tea
10:00 am - Nat. cottage cheese, coffee bannana, handfull of cashews
01:00 pm - 2 tins of pilchards with veg/salad, kiwi/grapes/pinnapple
04:00 pm - 150g of chicken breast with veg/salad, 1 wholemeal pitta
05:00 pm ---------------------- 06:00 pm workout
06:00 pm - 2 weetabix/milk/sug (both very small amounts), Whey Isolate protein shake (mixed with water)
07:00 pm - 2 smoked haddock with veg
09:00 pm - nat. cottage cheese
Workout
Barbell back squats 10x3 - 80KG
A1 Dips
A2 Bb bent over rows 4x6 - 30KG
B1 Skull crushers - 30KG
B2 Standing BB Curls - 40KG
Hanging leg raises
With doin dips at home i dont have the proper equipment so am just improvisin with what i can, Is it best to use a thumbs facing foward, arms straight down at your side grip on something to raise and lower yourself.
Or have somthing behind u and put your hands flat on it behind u then put your feet up on something in front of u and raise/lower yourself.
Also, do u think dips should be done with weight?
Food
07:00 am - 3 egg vegetable omellette, apple, tea
10:00 am - Nat. cottage cheese, coffee bannana, handfull of cashews
01:00 pm - 2 tins of pilchards with veg/salad, kiwi/grapes/pinnapple
04:00 pm - 150g of chicken breast with veg/salad, 1 wholemeal pitta
05:00 pm ---------------------- 06:00 pm workout
06:00 pm - 2 weetabix/milk/sug (both very small amounts), Whey Isolate protein shake (mixed with water)
07:00 pm - 2 smoked haddock with veg
09:00 pm - nat. cottage cheese
Workout
Barbell back squats 10x3 - 80KG
A1 Dips
A2 Bb bent over rows 4x6 - 30KG
B1 Skull crushers - 30KG
B2 Standing BB Curls - 40KG
Hanging leg raises
With doin dips at home i dont have the proper equipment so am just improvisin with what i can, Is it best to use a thumbs facing foward, arms straight down at your side grip on something to raise and lower yourself.
Or have somthing behind u and put your hands flat on it behind u then put your feet up on something in front of u and raise/lower yourself.
Also, do u think dips should be done with weight?
Week 24 workout 2
07:00 am - 3 scrambled eggs, with a slice of wholemeal, apple, tea no sug.
10:00 am - nat. cottage cheese, handfull of nuts, coffee, bannana
01:00 pm - tin of tuna, turkey slices, with veg/salad, kiwi/grapes/pinnapple
04:00 pm - turkey slices with veg/salad, with a wholemeal pitta
05:00 pm ------------------------ 06:00 pm workout
07:00 pm - home cooked chilli (lean mince beef) with veg instead of rice
Workout Cardio
20 minutes jogging on the track, some basketball (nothing major mainly dunks/shooting)
Lying leg raises, planks
Monday i did behind the back dips, ill definately change this to the chest variant next week
07:00 am - 3 scrambled eggs, with a slice of wholemeal, apple, tea no sug.
10:00 am - nat. cottage cheese, handfull of nuts, coffee, bannana
01:00 pm - tin of tuna, turkey slices, with veg/salad, kiwi/grapes/pinnapple
04:00 pm - turkey slices with veg/salad, with a wholemeal pitta
05:00 pm ------------------------ 06:00 pm workout
07:00 pm - home cooked chilli (lean mince beef) with veg instead of rice
Workout Cardio
20 minutes jogging on the track, some basketball (nothing major mainly dunks/shooting)
Lying leg raises, planks
Monday i did behind the back dips, ill definately change this to the chest variant next week
Week 24 Workout 3
food
08:00 am - 1 grilled gammon steak, 2 boiled eggs, apple, tea
11:00 am - nat. cottage cheese, handfull of cashews, bannana, coffee
01:00 pm - Lean mince beef, veg/salad, blueberries
04:00 pm - 150g of chicken with veg/salad, 1 wholemeal pitta
05:30 pm -----------------06:30 pm workout
06:30 pm - Protein shake, 1 slice of wholemeal with nat. peanut butter
07:30 pm - 2 salmon with veg
09:00 pm - turkey slices
Workout
BB bench press (10x3) - 65KG
A1 Romanian deadlift (4x6) - 90KG
A2 Military press (4x6) - 50KG
B1 Calf Raises (4x6) - 90KG
B2 Bicep curl (4x6) - 40KG
French presses (4x6) - 30KG
food
08:00 am - 1 grilled gammon steak, 2 boiled eggs, apple, tea
11:00 am - nat. cottage cheese, handfull of cashews, bannana, coffee
01:00 pm - Lean mince beef, veg/salad, blueberries
04:00 pm - 150g of chicken with veg/salad, 1 wholemeal pitta
05:30 pm -----------------06:30 pm workout
06:30 pm - Protein shake, 1 slice of wholemeal with nat. peanut butter
07:30 pm - 2 salmon with veg
09:00 pm - turkey slices
Workout
BB bench press (10x3) - 65KG
A1 Romanian deadlift (4x6) - 90KG
A2 Military press (4x6) - 50KG
B1 Calf Raises (4x6) - 90KG
B2 Bicep curl (4x6) - 40KG
French presses (4x6) - 30KG
Week 24 Workout 4
08:00 am - 3 egg vegetable and beef omelette, coffee no sug., green apple
11:00 am - Nat. cottage cheese, handfull of cashews, coffee
01:00 pm - 2 tins of pilchards with veg/salad, kiwi/grapes/pinnapple
04:00 pm - Turkey slices with veg/salad, medium avacado
05:00 pm -------------------------- 06:00 pm workout
06:00 pm - 1/2 protein shake
07:00 pm - 2 tuna steaks with veg/salad
Workout Cardio
20 mins Skip rope
Heavy bag
4min Plank
Side plank with twists
Plank 2 point box.
08:00 am - 3 egg vegetable and beef omelette, coffee no sug., green apple
11:00 am - Nat. cottage cheese, handfull of cashews, coffee
01:00 pm - 2 tins of pilchards with veg/salad, kiwi/grapes/pinnapple
04:00 pm - Turkey slices with veg/salad, medium avacado
05:00 pm -------------------------- 06:00 pm workout
06:00 pm - 1/2 protein shake
07:00 pm - 2 tuna steaks with veg/salad
Workout Cardio
20 mins Skip rope
Heavy bag
4min Plank
Side plank with twists
Plank 2 point box.
I'd be careful with the Fish. You're eating Tuna sometimes, but also sometimes 2 portions of Fish a day.
In terms of Mercury consumption, you might be overdoing it on a weekly basis, especially when you're adding Tuna in the mix.
Unless you're eating little portions of Fish like 1OZ, (30g approx), then you might not be allowing the body to chelate all the Mercury properly, causing cumulative build-up.
So it might be wise to limit Fish to 1 portion a day, and only consume every 2 days, or bin off the higher mg ones like Tuna, limit to around 2-3.5 OZ, (60-100g approx), per day, and then you might be okay with a daily portion.
You could easily sub the removed Fish for things like Chicken, Turkey, Beef, etc etc.
If you wanted to add the Fats back in, things like Nuts would give you Monos, as would Flax, Omega Eggs, Avocado, which you already eat, and other lesser sources like Dairy, Soy, Peanuts etc etc, or go for things like Cold Pressed Extra Virgin Olive Oil, Coconut Oil, Sesame oil, Canola Oil, Sunseed, and other healthy Oils and Seeds.
In terms of Mercury consumption, you might be overdoing it on a weekly basis, especially when you're adding Tuna in the mix.
Unless you're eating little portions of Fish like 1OZ, (30g approx), then you might not be allowing the body to chelate all the Mercury properly, causing cumulative build-up.
So it might be wise to limit Fish to 1 portion a day, and only consume every 2 days, or bin off the higher mg ones like Tuna, limit to around 2-3.5 OZ, (60-100g approx), per day, and then you might be okay with a daily portion.
You could easily sub the removed Fish for things like Chicken, Turkey, Beef, etc etc.
If you wanted to add the Fats back in, things like Nuts would give you Monos, as would Flax, Omega Eggs, Avocado, which you already eat, and other lesser sources like Dairy, Soy, Peanuts etc etc, or go for things like Cold Pressed Extra Virgin Olive Oil, Coconut Oil, Sesame oil, Canola Oil, Sunseed, and other healthy Oils and Seeds.
Week 24 workout 5
Food
08:00 am - 2 scrambled eggs, green apple, tea, 1 slice of wholemeal
11:00 am - nat. cottage cheese, handfull of cashews, coffee, bannana
01:00 pm - Tin of tuna with veg/salad, kiwi/grapes/pinnapple
04:00 pm - 150g of chicken breast with veg/salad, 1 wholemeal pitta
05:00 pm ------------------------ 06:00 pm - workout
06:00 pm - Protein shake with water, 1 slice wholmeal with peanut butter
07:00 pm - 2 chicken breasts with veg, coffee
09:00 pm - turkey slices
Workout
Chinups 10x3
A1 Decline bench press (4x6) - 55KG
A2 Hammer curls (4x6) - 2x13KG Dumbbells
Calf raises (4x6) - 90KG
Glute Ham raises (4x6)
BB Lunges (4x6 each leg) - 50KG
Thanks for the feedback Bossman, I didnt realise too much fish was bad for you, i dont know much when it comes to nutrition. I will cut it down
The tins of tuna i was eating drained weight was 130g,
Pilchards was 155g, sometimes i was eating 2 tins of these for lunch jus cos i thought they were proper good stuff, high in omega3 and about 30g of protein per tin.
i havent felt any side effects yet, not that i know of, but am sure all that mecury cant be doin any good. What does mercury do to the body?(I heard it poisonous)
also i think i need to swap some foods round in diet, at the moment im trying things out but from reading posts on here, carb timings are wrong and more healthy fats need to be put in.
Meal 1 - Should have carbs, fruit (if possible protein)
Meal 2 - Should have carbs, fruit, protein
Meal 3 - Protein, veg, fruit, healthy fats
Meal 4 - Protein, veg, healthy fats
Training (either cardio or weights dependant on day)
Meal 5 - Protein shake, carbs
Meal 6 - Protein, veg
Meal 7 - Small Protein source
Food
08:00 am - 2 scrambled eggs, green apple, tea, 1 slice of wholemeal
11:00 am - nat. cottage cheese, handfull of cashews, coffee, bannana
01:00 pm - Tin of tuna with veg/salad, kiwi/grapes/pinnapple
04:00 pm - 150g of chicken breast with veg/salad, 1 wholemeal pitta
05:00 pm ------------------------ 06:00 pm - workout
06:00 pm - Protein shake with water, 1 slice wholmeal with peanut butter
07:00 pm - 2 chicken breasts with veg, coffee
09:00 pm - turkey slices
Workout
Chinups 10x3
A1 Decline bench press (4x6) - 55KG
A2 Hammer curls (4x6) - 2x13KG Dumbbells
Calf raises (4x6) - 90KG
Glute Ham raises (4x6)
BB Lunges (4x6 each leg) - 50KG
Thanks for the feedback Bossman, I didnt realise too much fish was bad for you, i dont know much when it comes to nutrition. I will cut it down
The tins of tuna i was eating drained weight was 130g,
Pilchards was 155g, sometimes i was eating 2 tins of these for lunch jus cos i thought they were proper good stuff, high in omega3 and about 30g of protein per tin.
i havent felt any side effects yet, not that i know of, but am sure all that mecury cant be doin any good. What does mercury do to the body?(I heard it poisonous)
also i think i need to swap some foods round in diet, at the moment im trying things out but from reading posts on here, carb timings are wrong and more healthy fats need to be put in.
Meal 1 - Should have carbs, fruit (if possible protein)
Meal 2 - Should have carbs, fruit, protein
Meal 3 - Protein, veg, fruit, healthy fats
Meal 4 - Protein, veg, healthy fats
Training (either cardio or weights dependant on day)
Meal 5 - Protein shake, carbs
Meal 6 - Protein, veg
Meal 7 - Small Protein source
Week 25 workout 1
Food
08:00 am - 3 weetabix/milk, green apple, tea no sug.
10:30 am - 2 boiled eggs, coffee no sug., bannana, wholemeal pitta
01:00 pm - Lean mince beef with veg/salad, kiwi/grapes/pinnapple
04:00 pm - 150g of chicken breast with veg/salad, handfull of nuts
05:30 pm ------------------------------- 06:30 pm Workout
06:30 pm - 1 slice wholemeal with cashew nut butter, Protein shake mixed with water
07:30 pm - 2 salmon with veg
09:00 pm - nat. cottage cheese, turkey slices
workout
BB squats 10x3 - 85KG
A1 Dips
A2 Bent over BB rows 4x6 - 32KG
B1 Skull crushers - 30KG
B2 BB Curl - 40KG
Hanging leg raises
Food
08:00 am - 3 weetabix/milk, green apple, tea no sug.
10:30 am - 2 boiled eggs, coffee no sug., bannana, wholemeal pitta
01:00 pm - Lean mince beef with veg/salad, kiwi/grapes/pinnapple
04:00 pm - 150g of chicken breast with veg/salad, handfull of nuts
05:30 pm ------------------------------- 06:30 pm Workout
06:30 pm - 1 slice wholemeal with cashew nut butter, Protein shake mixed with water
07:30 pm - 2 salmon with veg
09:00 pm - nat. cottage cheese, turkey slices
workout
BB squats 10x3 - 85KG
A1 Dips
A2 Bent over BB rows 4x6 - 32KG
B1 Skull crushers - 30KG
B2 BB Curl - 40KG
Hanging leg raises
Week 25 workout 2
Food
08:00 am - bowl of porridge with seeds, green apple, 1/2 a protein shake
10:30 pm - 2 boiled eggs, bannana, coffee
01:00 pm - Turkey/beef slices with veg/salad, 100g of nat. cottage cheese, pinnapple/kiwi/grapes, 1/2 a handfull of cashew nuts
04:00 pm - Turkey/beef slices with veg/salad, 100g of nat. cottage cheese, 1/2 a handfull of cashew nuts
05:00 pm --------------------------------- 06:00 pm workout
06:30 pm - 1/2 a protein shake
07:15 pm - 3 chicken breast, spinach, brussells etc.
09:00 pm - boiled egg 2 beef slices, carrot
Workout
HIIT Sprints
Basketball
Stairs (at home up and down 50 times jogging)
Plank variations (arm/leg raises etc.)
Food
08:00 am - bowl of porridge with seeds, green apple, 1/2 a protein shake
10:30 pm - 2 boiled eggs, bannana, coffee
01:00 pm - Turkey/beef slices with veg/salad, 100g of nat. cottage cheese, pinnapple/kiwi/grapes, 1/2 a handfull of cashew nuts
04:00 pm - Turkey/beef slices with veg/salad, 100g of nat. cottage cheese, 1/2 a handfull of cashew nuts
05:00 pm --------------------------------- 06:00 pm workout
06:30 pm - 1/2 a protein shake
07:15 pm - 3 chicken breast, spinach, brussells etc.
09:00 pm - boiled egg 2 beef slices, carrot
Workout
HIIT Sprints
Basketball
Stairs (at home up and down 50 times jogging)
Plank variations (arm/leg raises etc.)
Week 25 workout 3
Food
08:00 am - 3 weetabix/milk, protein shake, apple
10:00 am - 2 boiled eggs, bannana, coffee, 125g of nat cottage cheese
01:00 pm - 2 tins of pilchards with veg/salad, 150g of blueberries
03:00 pm - 125g of natural cottage cheese
04:00 pm - 100g of chicken breast with veg/salad
05:00 pm --------------------------- 06:00 pm Workout
06:00 pm - Protein shake, slice of wholemeal with peanut butter
07:00 pm - 2 Beef steaks with veg
09:00 pm - beef slices
Workout
Bench press (10x3) - 65KG
A1 - Romanian deadlift (4x6) - 90KG
A2 - Military press (4x6) - 50KG
B1 - Calf raises (4x6) - 90KG
B2 - BB Bicep curl (4x6) - 40KG
French press (4x6) - 27KG
No improvement on last week, i tried to up the weight on some exercises (such as I tried 70KG bench press) still no luck, Must be nurition or rest, or to much cardio? Ive upped accidental exercise like this morning went up and down stairs 25 times (jogging).
I must sort out diet properly, i feel its the main aspect thats letting training down, I will eat exactly what i need to, and have no problem preparing or buy extra stuff, i jus need to work out what it is i need to do.
I started trying to add up the cals and protein/carb/fat content of all the food i ate today. With regards to Carbs, do i only count the 'as sugars' amount? should i ignore trying to count nutrition from fruit and veg?
Im sure im not eating enough cals, its just hard cos im not sure where else i can fit in food, i cant eat much more freq., id be eating all the time
Im am losing weight with this current diet, and i feel im getting weaker. home scales now say im 13st 7lbs, around 190Lbs
Food
08:00 am - 3 weetabix/milk, protein shake, apple
10:00 am - 2 boiled eggs, bannana, coffee, 125g of nat cottage cheese
01:00 pm - 2 tins of pilchards with veg/salad, 150g of blueberries
03:00 pm - 125g of natural cottage cheese
04:00 pm - 100g of chicken breast with veg/salad
05:00 pm --------------------------- 06:00 pm Workout
06:00 pm - Protein shake, slice of wholemeal with peanut butter
07:00 pm - 2 Beef steaks with veg
09:00 pm - beef slices
Workout
Bench press (10x3) - 65KG
A1 - Romanian deadlift (4x6) - 90KG
A2 - Military press (4x6) - 50KG
B1 - Calf raises (4x6) - 90KG
B2 - BB Bicep curl (4x6) - 40KG
French press (4x6) - 27KG
No improvement on last week, i tried to up the weight on some exercises (such as I tried 70KG bench press) still no luck, Must be nurition or rest, or to much cardio? Ive upped accidental exercise like this morning went up and down stairs 25 times (jogging).
I must sort out diet properly, i feel its the main aspect thats letting training down, I will eat exactly what i need to, and have no problem preparing or buy extra stuff, i jus need to work out what it is i need to do.
I started trying to add up the cals and protein/carb/fat content of all the food i ate today. With regards to Carbs, do i only count the 'as sugars' amount? should i ignore trying to count nutrition from fruit and veg?
Im sure im not eating enough cals, its just hard cos im not sure where else i can fit in food, i cant eat much more freq., id be eating all the time
Im am losing weight with this current diet, and i feel im getting weaker. home scales now say im 13st 7lbs, around 190Lbs