Fat Around Button Area?

[cassiegose]

Yes the chicken nuggets would have had some protein... however they also are deep fried in fat. A better choice would be a grilled chicken salad.

[MartinBoy]

Yes the chicken nuggets would have had some protein... however they also are deep fried in fat. A better choice would be a grilled chicken salad.

I honistly didnt see a option like that there

Updated post above also.

[MartinBoy]

Day 94

Breakfast - 3 wheatabix with milk and protein shake.

Snack - breaktime bought a multigran kelogs cake bar type, raisins not sure what it exactly was lol - 164 calories.

Lunch - ham sandwich with fresh bread.

Got in - 2 pieces of fresh bread with peanut butter - fruit, melon and grapes and pear.

Dinner - few sausages, mash, peas, and toad in the hole

Weights - bench curls with 18kg weight, from now im just going to say the weight from the plates, include other weight for the barbell (clip things) 4 sets - reps of 10.

Reverse curls 4 sets - reps of 10.

Squats 2 sets reps of 20

Bench press 5 sets reps of 10.

[cassiegose]

Need protein with meal after lunch... otherwise you're doing great!

Good job friend! I'm proud of you!

[MartinBoy]

Need protein with meal after lunch... otherwise you're doing great!

Good job friend! I'm proud of you!

Cheers Cas - updated post above.

[cassiegose]

Instead of curls go for pullups or row variations. These will work both your back and your biceps instead of just biceps (which the curls do). If youre going to be spending the time might as well "kill two birds with one stone" so to speak.

[MartinBoy]

Instead of curls go for pullups or row variations. These will work both your back and your biceps instead of just biceps (which the curls do). If youre going to be spending the time might as well "kill two birds with one stone" so to speak.

I see. However im still not very good at pull ups and can only do a few.

Day 95

Breakfast - 4 boiled eggs, 2 slices of toast (fresh bread) with peanut butter and a glass of milk.

I suppose so Les, i will continue to keep trying even if i can only do a few!

Lunch - 2 slices of fresh bread toasted with peanut butter and 3/4 can of tuna.

54Mins stationary bike cardio.

Also im not sure what's for dinner but mum has made some cheese sticks and some sausage roll types, i know most are filled with pastry but these are homemade and don't have as much pastry, would these be good for dinner?

6 sets of 10 reps of push ups.

[cassiegose]

I agree with Les 100%. If its hard THATS GOOD! It means that you're working. The only way you're going to get better at pullups is to do them.... as the saying goes... Practice makes perfect. Pullups really are one of the best exercises you can be doing so don't leave them out. I know they suck. I hate doing the damn things. However I know how great they are so I do them. If you do them regularly you'll find that they truly are a great exercise and will definitely help you build your back and bicep muscles.

Dinner... To be honest i really have no idea what cheese sticks and sausage rolls are. Are they fried? Cheese and sausage are NOT good for you. Yeah, they both have protein however they are also both loaded with saturated fat. If you must have them I would have a small serving or choose one or the other. I would also make sure to have lots of veggies in there.

Is that bread white or whole grain?

[MartinBoy]

White but it's fresh so no preservatives and no the food is not fried it's like a puffy pastry but not as bad for you as it's homemade.

[cassiegose]

It really doesn't matter if it its fresh or not. To knowledge bread doesn't have many preservatives in it... White bread is not good for you.

Dinner.. if its a pastry its not good for you. Being a pastry it probably has things like white flour and butter or lard... both are terrible for you.

Just saying.....

[MartinBoy]

Thanks Les, dinner was a homemade sausage roll, a cheese stick couple of oven baked chips and salad.



As for the pull ups i just get so wound up, for example when i go past the door with pull up bar, i give it a go but can only do like 2-4 and it's just so frustrating so i end up stopping.

[MartinBoy]

Day 96

Breakfast - cereal - it says toasted flakes and wheat with strawberry pieces, basically a healthy breakfast with vitamins, had that with 2 eggs.

Around 12pm had a mars bar and a pear.

Lunch - 2 slices of toast with peanut butter and 3 slices of pork luncheon meat.

Will do weights (bench excercises today) however i never feel i have energy to do them i feel tired even though ive done nothing.

3pm Had protein shake.

Dinner - cheese and ham things sort of covered by the stuff cod is when u order from shop. Few oven baked chips and onions.

[cassiegose]

I agree with Les. The mars bar and pear could have easily caused the tired sensation... all that sugar would have spiked you blood sugar and sent it crashing back down. The sandwhich could have turned it around a bit, however not sure how much. This is why i really like to stay away from simple carbs and stick to complex. Simple carbs make me feel SO TIRED and just kind of out of wack. Are there any times during the day when you feel like you have the most energy? I have the most energy first thing in the morning so reserve that time for workouts.

[MartinBoy]

Just done a weight session 4 sets of curls 18kg weight reps of 10 and reverse curls the same.

Bench 30.6kg weight 7 sets reps of 10

I feel aching now which is good i suppose but now it's been so long 96 days a hell of a long time for me and i couldn't of done it without your help i honistly am so greatful however i only see changes when i tense and flex and am working out when im just sitting normally and stuff there's hardly any changes i mean arms a bit bigger and you can sometimes see 6 pack faintly but it's been 3 months i know it takes time but i would of thought id seen some major results by now. Sometimes i feel like was in the point and feel like giving it up but then i think ive just done all this for nothing so i don't give up. However it could be what im eating, im not too good on knowing which foods does what however ive learnt alot from you all, i will defintely defintely get some pictures up soon i know i was ment to do it a while back but keep forgetting i will make sure it's done this week.

[cassiegose]

Martin,

Please don't give up! You've come so far and I honestly think that you've made more progress than you realize! If your arms are getting bigger then that is GREAT news! Keep in mind that you just recently started doing better on your protein intake and keep in mind that this does take a lot of patience and time. You're right... if you give up now all your hard work will be for nothing... however if you keep working and plugging along then you will eventually achieve your goals. Also keep in mind Martin that once you do reach your goals you'll have to continue to work hard to maintain your progress. In other words i hope you don't think that you can just work really hard until you meet your goals, then stop working out and start eating like crap again... because then all your hard work will go down the drain! These suggestions that i've been making and the changes that you've been implimenting are lifetime changes that hopefully will eventually become habit to you. In order to become and remain healthy you really should plan on eating a clean diet and exercising regularly for life... not just for a few months. Exercise and healthy eating have so many benefits and can improve and extend your life by preventing diseases and illnesses. I guess what i'm saying is maybe reconsider this health and fitness stuff... try to think of it more as permanent changes or as a "diet" and think of these things more as habits that you plan to keep for a long time. You're are doing an awesome job and i am so proud of you for sticking with it this far. I know that you are going to meet and surpass your goals. Keep up the good work!

Cassie