Fat Around Button Area?

[MartinBoy]

By compound excercises do you mean leg workouts? Like basic ones? That's true, im not entirely happy with legs, would like them to be muscular. Then again cardio im using legs, but i guess you could say that about anything like walking. Perhaps i should include it. Thank you.

[skully]

By compound excercises do you mean leg workouts? Like basic ones? That's true, im not entirely happy with legs, would like them to be muscular. Then again cardio im using legs, but i guess you could say that about anything like walking. Perhaps i should include it. Thank you.

Compound exercises are the one that work more than one muscle group at a time, like : pull ups (the one you did), dead lifts, lunges, bench press, chin ups... Not necessarily just for legs, but your back...etc. For example I've never done bench press until recently, and honestly that is the only reason why biceps/triceps are much stronger. I used to do isolation (I still do them, but later in the routine), and they didn't do much for me before.

We do use legs a lot, true, walking etc...but we need to exercise them nevertheless or then we will have an imbalance between our upper and lower body! case...I have a much weaker upper body.

I would add one of these exercises in each routine, and I hope Cassie agrees with me; Lunges, step-ups, squats, deadlifts. 3 x 10 is good. You always make them harder by adding weight to your exercises!

Good luck!!

[cassiegose]

Day 229

Breakfast protein shake and a bowl of wheatabix both with semi skimmed milk.

Some peanuts

Lunch, 2 slices bread with peanut butter, and a can of tuna.

Workout did this plan:

Wed


Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of dumbbell rows, 8-12 reps per set with 60s rest between sets.

Biceps: 3 sets of dumbbell curls, 8-12 reps per set with 60s rest between sets. 3 sets of underhand grip pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of barbell curls, 8-12 reps per set with 60s rest between sets.

Abs: 4 sets of crunches, as many as you can do with 60s rest between sets

Cardio: 20 min - jog, brisk walk or bike

Time Required - 60 minutes (40min weights, 20min cardio)

Did the 20mins steady cycling as cardio, this workout was tougher than i thought, seeing as it's only a few exercises, but now i feel tired after doing it. I noticed while doing the dumbbell curls that if i wanted to do an exercise after like shoulder press i couldn't, maybe to do with the blood flow during workout to grow muscles or something im not to sure how it works, but if people that have alot of muscle, their arms stay like that permantly, thats pretty scary.

But yeah did that routine from here: http://www.scoobysworkshop.com/schedintermediate.htm" onclick="window.open(this.href);return false;

Good? Going to have some egg whites, although i don't really like them, haven't got much else of a choice.

That workout isn't terrible. Didn't I post a workout for you to follow a while back? If the above workout is something you feel like you could stick with then go for it! I really just think you need to pick a program and stick with it religiously for a good 6 weeks or so. Take a picture before you start, then take a picture after and do your very best with the diet side of things.

[MartinBoy]

Thanks, il add that to the routine, i usually am holding the dumbbells when i do it too.

Dinner - sausage rolls, oven baked chips, and spaghetti. Had the spaghetti and the oven baked chips (small amount), had a protein shake instead of sausage rolls.

[cassiegose]

Thanks, il add that to the routine, i usually am holding the dumbbells when i do it too.

Dinner - sausage rolls, oven baked chips, and spaghetti. Had the spaghetti and the oven baked chips (small amount), had a protein shake instead of sausage rolls.

NICE JOB MARTIN! Way to steer clear of those evil sausages!

You're doing GREAT and I'm VERY proud of you! I know you sometimes get discouraged with your progress... however I think you're doing fantastic! Keep it up!

[MartinBoy]

Day 230

Breakfast protein shake and wheatabix both with semi skimmed milk. About 6 30 had a slice and a half of bread.

Lunch, just boiled 4 eggs was going to eat the whites but guess i didn't leave them long enough as they was a bit runny, so ate as much of the whites and less of the yolk as possible, had some cashews peanuts too.

Since ive had haircut today i feel like face looks fatter, and about what you said with getting discouraged, it is so frustrating like now, i can clearly see i haven't made much progress as i don't have a top on and am looking in the mirror, i would of said ive eaten well most of the time, like i almost always have a protein shake with breakfast etc. Just dissapointed with the results i have so far

did 30mins cycling cardio.

Had a slice of bread with peanut butter.

Dinner was burgers in sandwiches.

However i had some thick slices of ham in 2 slices of bread with light butter, and some cottage cheese. (1/2 pot = 165 cals 17.4g protein and about 7.4g fat.)

[MartinBoy]

Day 231

Breakfast, protein shake with semi skimmed milk and 3 wheatabix with semi skimmed milk.

Lunch, had 2 slices of bread with low fat butter, with low fat cottage cheese, and pieces of thick ham.

Had another protein shake with semi skimmed milk during workout, lasted about 1hour 15mins and thats excluding the pull ups i had done before.

I did, bench press, dumbbell flys, dumbbell press, shoulder press, shoulder shrugs, dumbbell rows, dumbbell pullbacks, squats, lunges, usually 2-3 sets and reps varying between 5-12.

Am i doing too much? Too little? Just right? Lack of protein?

For dinner having a jacket potato and steak and kidney pie, perhaps il eat the steak and kidney out of the pie (no pastry) and put some cottage cheese in jacket potato, would that be enough protein?

2 protein shakes i think is 33.3g, but regarding the milk probably about 48g protein, tuna 17g, ham sandwich and all probably at least 20g protein so thats 85g, wheatabix had about 10g in, thats 95, wow that all? I weigh about 11 stone i believe (154lbs).

Also im worried about eating tuna as i don't want to get mercury poisoning ive just eaten some now and even thinking about it is making me feel weird.

[cassiegose]

It is hard to get in enough protein each day. If you really want to know how much youre eating then its best to measure and keep track. I honestly have no idea how much youre getting just by what you've listed as I don't know how much of each food youre eating.

As for your workout.... are you following a program or just going out and doing some exercises? I thought you were going to follow a program so am kind of confused with the lifts you've listed.

[MartinBoy]

I think i would of covered protein for today?

And the workout, i just did go out and do some, i was following the routine, but it just didn't feel right for me.

[Boss Man]

Exactly. A lot of excess dietary content that can be problematic, I.E. Seleniumn, Copper, Fat Solualbe Vitamins, Mercury etc etc, can't be really problematic in a short space of time, unless you possibly had a massive amount in the space of a week.

Anything like that that you can consume a little to excess daily, will take months, more than likely years to create a problem.

The body can get rid of things like Mercury and other heavy metals like Cadmium and Lead. Vitamin C and Tryptophan are two such "chelators", that can assist with the process. So providing you're not caning back on Fish week by week, a week of excess Mercury won't be a problem really, if you consume an acceptable amount in future weeks.

Consuming less than a maintenance amount, will cause more heavy metal chelation, than retention. If this slow reduction of Mercury in the system over a few weeks, causes you to have a retained level that would be biologically acceptable, you wouldn't have a problem.

So If you think you ate too much Tuna in one week, don't eat that much again. Make alternative choices. instead.

[MartinBoy]

Oh that's good news, thanks.

Day 231

Breakfast - protein shake, wheatabix both with semi skimmed milk.

Lunch - low fat yougurt, apple, a piece of french bread with cottage cheese, and ocean sticks.

Hope nutrition is good

30MINs bike cycling cardio.

Dinner - oven baked chips, beans, homemade egg and bacon pie, i thought the pie was made out of just milk and flour for sake! Bet that workout was for nothing yesterday ffs!!

Im so angry have i wasted time?

[MartinBoy]

Was out last night, had some indian food- chicken bits in sauce and rice.

Day 232

Breakfast, protein shake and wheatabix both with semi skimmed milk, might rest today, chucking it down with rain, surprise surprise, and im aching a little.

Lunch - yogurt, bannana, slice of bread, glass of semi skimmed milk, some salad and a bit of cottage cheese.

Bit of a workout, cooking 2 pieces of chicken breast battered though so il take the batter off - 15g protein each and 200 cals each.

About 1hr and a half later, had another 1 and 1/2 chicken breast for dinner, with some oven baked chips and plummed tomatoes.



Cottage cheese

[MartinBoy]

Day 233

Breakfast - protein shake and wheatabix both with milk.

Lunch and break paste and tomato sandwiches.

Bought a ham and mustard mayo sandwich - 280cals, 15.5g protein , 9.8g fat.

Home - strawberry yougurt and a bannana.

Dinner was salad, jacket potato, and pizza, i skipped the pizza had a small bit that was left, and instead had a can of beans. 21g protein about 360 cals, 68g carbs, bout 20g were sugars, im not sure if this was due to them being in tomato sauce but i drained as much of that out as possible.

I really hope these sacrifices are worth it and that i can get a 6 pack within 2months.

Did 30mins cardio too.

[cassiegose]

Hi Martin,

Your meals these past couple of days look great! Keep it up!!

[MartinBoy]

Hi Martin,

Your meals these past couple of days look great! Keep it up!!

Thanks Cassie, im really hoping that this summer i can go out and look good, possible to get a 6 pack? I mean i exercise everyday it's just the fat has no intention of turning into abs.