Fat Around Button Area?

[MartinBoy]

Day 102

Breakfast - special cereal (wheat flakes with strawberry pieces, some oatmeal in there too, and 2 eggs.

Lunch - 2 slices of toast with peanut butter - 2 corned beef slices around 8.5g protein each and 70 calories.

Went doctors and got hair cut, today is a cardio day however it's one of those days, i went on the bike started peddling after 2mins i just had enough, so stopped however i missed mondays session also, hopefully later i will feel better and be able to do it, because right now i just dont feel up to it, could sound lazy but yeah

Did end up going on excercise bike but was just for 20mins.

Protein shake.

[cassiegose]

Hi Martin,

You got your hair cut at the doctors office? Man you guys sure do things differently over there. I crack myself up!

For workouts... Ok I think its time to switch things up and re-evaluate. How many days a week are you doing cardio? Weights? Do you enjoy the weight training more than the cardio? What are you goals at this point? Sounds like you've put on some muscle? Are you still concerned with losing fat or do you feel good just sticking to gaining more muscle? Personally, I think focusing on muscle gain is the way to go. The fat loss will come as you gain muscle. I'm still waiting to see those progress pics you've been promising. Any chance you can get those done today or tomorrow so we can take a look at where you are and figure out what we can do to switch things up a bit. After doing the program for over 100 days its no doubt you're bored with it. There are quite a few things that we can switch up to make it more enjoyable for you.

Diet looks awesome!!!!

Cassie

[MartinBoy]

Haha, worded that wrong, went doctors and then barbers after lol.

Dinner was few oven baked chips a sausage an egg and spaghetti, i am focused on gaining a bit more muscle mainly pecs, and i can see 6 pack faintly so, id like to get that done, indeed i will make sure il get a few pics tomorow. Defintely lol, so yeah, i do enjoy weight training more than cardio, as being on a bike for 40+mins does get boring, weight however where you keep having breaks is different and more to it as your changing weights and doing different excercises instead of the same thing, however saying that i would like to lose the last of the fat til i have a 6 pack and just get bigger pecs (arms noticable).

[cassiegose]

How many days a week are you doing cardio? Weights? How intense are the cardio sessions? Are you kind of just going through the motions or are you going as hard as you can?

[MartinBoy]

Usually 3 Cassie and im cycling for usually 40-50mins flat, not breaks, sometimes like every 5mins i will do a intense 1min fast then stop and carry on normally til another 5mins but sometimes i do this not always depending on how im feeling, and weights 3 times a week.

Day 103

Had a late breakfast/early lunch as i had to have a blood test and couldn't eat.

Friiji choclate milkshake around 385 calories low in fat and around 20g protein. A ham salad sandwich. And for lunch a few chicken nuggets and a waffle.

Protein Shake.

Weight session described below

Dinner - jacket potato with small amount of butter. Some chicken meat from a roast chicken (the 1s u get at christmas) so basically some roast chicken meat. And greens.

[cassiegose]

Ok what if we did something like this for your workouts to change things up a bit:

Monday: Weights
Tuesday: Cardio
Wednesday: off
Thursday: Weights
Friday: Cardio
Saturday: off
Sunday Weights
Monday: cardio
Tuesday: off
Wednesday: weights
Thursday: cardio
Friday: off
Saturday: weights
Sunday: Cardio
Monday: off

OR if you like working out 6 days a week with one day off you could lift 4 days a week, do 2 days of cardio and take one day off... and just go with what works with your schedule.

You've been doing full body workouts right? You've been doing this long enough you could actually split up your workout into something like this:
Monday: upper body weights
Tuesday: lower body weights
Wednesday: cardio
Thursday: upper body weights
Friday: lower body weights
Saturday: cardio
Sunday: off

On your lower body days you would do things like squats, deadlifts, step ups, good mornings, and lunges and on upper body days go for things like pushups, bench press, rows, pullups, dips, and military press. On cardio days cut back to 20-30 minutes and do intervals instead of a steady pace. So a 30 minute cardio workout would look like this: 5 minute warm up, 1 minute sprint, 1 minute slower pace, 1 minute sprint, 1 minute slower pace, 1 minute sprint.... until you've done 20 minutes of intervals. Then do a 5 minute cooldown and you're done. You could throw in some ab work on your cardio days.

What do you think? I think switching it up would be a great way to shock your body a bit. You've been doing the same workout for a while now so a change of pace would probably help with the boredom and would help keep your body guessing. Plus the shorter, more intense cardio is great for fat burning.

Cassie

[MartinBoy]

Yes, perhaps i will change it, it does get a bit boring, i will defintely look into it and full body work outs, i used to do with the dumbells but like i said before the weight isn't that heavy for me, i find it easy as it's a 14kg set.

Recently (1 or 2 weeks) been doing and just did 30mins ago, barbell - 18kg weight 4 sets of curls reps of 10 and reverse curls.

2 sets of squats 20 reps.

Bench press today i did 33 reps of 1 set on 18kg weight and then 5 sets of 31.6kg weight 10 reps.

When i feel sick which i used to think i got from drinking protein powder is actually from weight lifting, im not sure if this is common, but it does pass but at the time feels like your stomachs being twisted?

I will borrow a camera hopefully tonight and get some pictures up, worse way they will be tomorow!

Thanks - updated post above also.

[cassiegose]

Youre diet looks great! Very very very good.

Instead of the curls I would honestly do chin ups/pull ups. Also, rows are a great bicep exercise that also hit your back really well. If you're going to do the curls, save them until the end of your workout AFTER you've done your compound exercises (rows and chin/pull ups).

Squats are great! Is there any way you can increase the weight and do fewer reps? I would do 3 sets of 10 with heavier weight instead of the 2 sets of 20. Also, throw some deadlifts, lunges, good mornings, and step ups in there on your lower body day.

I really think switching it up at this point is going to help immensly.

Sometimes if i push myself hard enough stomach will feel a little uneasy after a weight workout too.

[MartinBoy]

Ok thanks for the suggestions, i will try out the new routine.

[MartinBoy]

Day 104

Breakfast - protein shake and 3 wheatabix with milk.

Few peanuts and a pear to snack on.

Lunch - 2 slices of toast with peanut butter and chicken breast (same stuff as last night)

Large diet coke from mc d

Peanuts and a yougurt ice pole type of thing, 107 calories 6.4g protein.

Finally some progess pics, please be as honist as you can id rather hear the truth than be lied to, also if you can recommend some positions/more pics please do, as i found it hard to take some of these and had to retry alot of them - Thanks.

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http://tinypic.com/view.php?pic=2507892&s=4" onclick="window.open(this.href);return false;

Im not very good with pics so please feel free to let me know, and yeah i know im a bit hairy lol, i think you'll agree i need to build pecs?

I would also like it if i could be suggested something for the cardio days, for example even today i haven't done any cardio yet, and it's coming to the point that when the cardio days arrive i don't want to do it anymore, because i find it soo boring and frustrating. Thanks. Decided to do weights today instead. Just about 7 sets of reps of 10 of 31.6kg weight and just 1 set of reverse and normal curls 18kg weight, didn't have much time as i spent alot of time uploading these as it took a long time for some reason

Dinner - skinless chicken breast,beans and jacket potato.

[cassiegose]

Looks great Martin!

[MartinBoy]

Thanks Cas, updated post above, however im not sure if you can tell alot from them pictures as honistly i think i look better in real life than i do in some of them pictures. Also this may seem a little weird, but when nipples are cold so shriviled up a bit, they look better than normal? Lol.

[cassiegose]

Hi Martin,

Ok honestly... I think the pics look GREAT! Not sure where you started but you definitely have some muscle. I would keep lifting those weights and the pecs will come... as well as the other muscles. You really don't need to lose any body fat. If you're hating cardio then maybe take a couple weeks off and just do weights every other day. Do you have a jump rope? You could jump rope for say 10 minutes or so. OR you could do jumping jacks. I would do 10 sets of 50 jumping jacks and call it good. At this point you really don't need a ton of cardio. You could also hop on the bike and go for 15 minutes as hard as you can and be done. Or ride for 5 minutes, hop off do 50 jumping jacks, ride for 5, 50 jumping jacks, ride for 5, 50 jumping jacks, ride for 5, 50 jacks.. and your done!

What do you think?

Cassie

[MartinBoy]

Thanks, unfortunatley i don't have a jump rope but may do the cardio being intense. However last night went out and wasn't best in food choices and all - 3 cans of beer and some indian food (not alot however)

Also, about the pictures, is there any you would suggest me getting from different angles or whatever. And What do you think i need to improve on?

Thanks again.

Day 105

Breakfast - protein shake and 3 wheatabix with milk.

However stomach feels bigger and i feel fatter, like i did last night

Lunch - 3 boiled eggs with 2 slices toast with peanut butter.

Had a yougurt ice pole type of thing, 107 calories 6.4g protein.

Had a bowl of fruit and fibre cereal with some milk.

Dinner - 2 scotch eggs, mash and garden peas, however only ate one of the scotch eggs as they were quite high in fat and calories and just had the egg out of the other one.

[cassiegose]

Martin, for progress pics I think full body shots are best... one from the front, one from back and couple of side shots.

Things to improve on... if I were you I would want to build more muscle. I would be focusing on high weights and lower reps. It seems like you really want to build up your biceps? If i were you I would definitely do some pullups. Do them til they get easy (this will take months) then add weight and keep on doing them. These truly will help immensly.

Don't sweat the beer and food you ate last night. Your human and deserve a treat now and again.