Hello all,
I thought I'd start a diet & training log, mainly to motivate my fat ar$e to lose much unwanted fat. With me, I like people's input, so please feel free & add your thoughts/ideas to help me out more - after all, knowledge is power.
I'm going to write down EVERYTHING I eat on a daily basis & also what I've been up to, just to give people an idea of my life (not that it's a bad life or anything, just to give you the good & bad days I go through, like everyone).
Aims
Ok, I'll keep it basic - I'm too overweight. About 19 stone 7/8 (haven't weighed myself in a few weeks). I'm not blowing my own trumpet, but I do hold a fair bit of muscle, & I know that once the fat goes I'll have a physique to be proud of.
Diet
Erm, this is probably going to get frowned upon, but it's something I've discussed at length with Tall & I'm willing to give it a go. It's a TKD diet (I think), which means I'm basically on (for my bodyweight) 200g protein everyday (although it will be slightly more), 80g carbs on training day's only , & 170g fats everyday. Re-feed every 7 days (400-500g carbs).
Training
Ok, I probably have thee worst recovery powers than anyone else. I've done 5 days a week when I was younger, 4 days, 3 days, & now 2 days. A lot has changed though, I have a little son so I'm up very early everyday & on top of commuting to work & back 5 days a week it cripples me.
Day 1;
Squats 5x5 (sometimes get 3x5 due to being battered)
SLDL 2X15
Bench 4x5
OHP (or alternative shoulder press exercise) 3x5
Close-grip bench press - 2 sets to failure
Day 2;
Deads - 5x5 (again, like squats, sometimes it's 3x5)
Side laterals - 2/3x10
Rows - 4x5
Pulldowns - 3x10
Bicep Curl - 2x10
I'm on week one on this routine. As discussed with Tall, I'll attempt to increase wieghts each session (although dieting) for 3 weeks, de-load by 50% in week 4, & have week 5 off. This is something I've never tried before, but it sounds good for recovery.
I've trained for 5 years so I've tried most training routines, but I do like full body routines.
Monday 31/03/08
Yesterday afternoon my son tripped over in my parents house & really cracked his head (he's never cracked it as hard), so his sleep was very poor as a result of his head being swollen/bruised, therefore, mine & my girlfriends was, too. He woke up about midnight & didn't go over until about 3.30am (sorted him out etc, but he wanted to talk in his cot), but I couldn't fall into a deep sleep because I was worried for him. I'm an awful sleeper as it is, but this finished me off last night - I was tired all day today.
Anyway; luckily, it was my day in lieu today with work so I went training with my mate (he's a newbie) around 9.45am. My cars fkd at the minute (won't start, plenty of power there), & it seems as though there is something blocking the fuel from running around the tank so my mate picked me up to go training.
Cracked on with Day 2 today & had quite a good workout, even though I was fkd.
Deads; 3x5 - 142.5kg
Side laterals; 2x10 - 12.5kg each dumbbell
Barbell Rows; 4x5 - 80kg
Pulldowns - 3x10 - Don't know what weight it was, but it was about 12 pins or something
Bicep Curl - 2x10 - 7.5kg each side on the E-Z bar
Deads took it out of me to be honest - I should be able to up them next week. Side lats were comfortable. I will go heavier on rows next week as I had plenty left in the tank, but I was getting very tired. Pulldowns - stay on that weight probably. Bicep curls - easy peasy - just a burnout at the end - go up next week.
Diet;
Meal 1; 25g whey, 70g oats, 50g peanut butter (blended together in water)
Meal 2; PWO Shake - 25g whey, 70g oats (couldn't be arsed weighing WMS out today)
Meal 3; 4 whole eggs, 35g extra light butter
Meal 4; 100g chicken, 50g cheddar cheese, salad
Meal 5; As above
Meal 6; still to come - will be as meal 3.
I usually have 7 meals on training days, but I was short on time today trying to get my car sorted. It's gone in the garage now so I have to get the bus tomorrow morning which comes at 6.35am & gets me to work for 7.20am ish. Start work at 8am tomorrow so I'll be up at 5am ish
Update tomorrow.