Chrisj22's Diet & Training Log

Chrisj22

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.

cellaratt

Great to see you started a log...Good luck with your new routine and eating regimine...I fcukin hate cars, I just has to sink another $350.00 USD into mine but what can I expect it's a 1988 Jeep Wrangler but I wouldn't trade it because my son loves the bumpy ride...Hope you get your car problem sorted as it will just add to stress which none of us need...Cheers...

FAT BOY

goodluck with this m8 i hope your son is ok kids eh

crazycal1

ive made good gains on only training 2x a week! far better than when i tried more...i think its great that you actually realise this.
if you can get yourself some fractional weights ie smaller than the standard 1.25kg plates.you`ll find them invaluable if youre trying to add weight regularly.
the body will adapt to very small regular increases..

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Tall

Nice to see you've started the journal Chris.

Have a weigh in once per week, on a Friday morning (or the day before your refeed) to keep track of your weight.

Chrisj22

Thanks for the comments guys. Crazycal - I actually bought the 1.25kg plates as fractional one's from CHEAPEST Gym Equipment, Fitness Equipment, Supplements(guaranteed) as my gym's smallest plate is 2.5kg!!!
I do, however, have a set of 1kg plates, so they'll come in use as I progress.

Tuesday 01/04/08

Happy April's fool!

Erm - public transport; what can I say. I don't miss it, put it that way. Car's still goosed so I was on the bus this morning at 6.35am. Alarm went off at 5.10am, made my meals, had my breaky & set off walking to the bus stop at 6.20am.

Anyroad; mechanic thinks he knows what the problem is with the car (after wrecking his head for half a day) - it seems that an air filter is fkd which, when the car has been sat there for over an hour, it won't start. The diesel is escaping a seal & is going right to the back of the tank, but I've been told it's very cheap to replace, so there's something positive come out of it I suppose.

I'm off work Thursday, Friday, Saturday & Sunday, so I'm going to take it in on Thursday to get repaired. Now this is the fun part; before I set off tomorrow morning, & from work tomorrow evening, I've got to lift the bonnet up, & repeatedly squeeze the fuel pump for about a minute until diesel starts flowing through the pipes, then I'm good to go

So today has been a busy day to say the least. Got up at 5.10am, got home at 6.10pm, then had to walk to the garage to collect my car. Surprisingly feel full of energy though - probably the high fats

Diet

Meal 1; 5 whole eggs, 30g butter

Meal 2; 50g whey, 100g peanut butter

Meal 3; 100g chicken, 50g cheese, loads of salad

Meal 4; As meal 3

Meal 5; 200g topside beef, lots of cabbage & carrots

Meal 6; will be as meal 1 with 25g protein shake before bed


Diet tomorrow will be similar, however, I may add some bacon to mix things up a bit. Overall I'm feeling twice as energetic than I was prior to the diet & it's only been 2 days, & that's without any carbs!

If it works, I owe Tall a pint (of alcohol free beer )

Tall

Have you guessed your BF% yet Chris?

Take a photo while your in the first few days if your diet so you can see the progress at the end. Its upto you if you upload it or not.

Training wise where are you in terms of current lifts vs max lifts? Whats your goals on Bench/Squats/Deads?

What were you planning on doing to periodise your training?

Oh and I hate cars

cellaratt

Looks like things are going better Chris...I'm glad to hear...How is your boy doing ? I know anytime something like that happens with my boy I freak and can't get any sleep either...I'f I hear him move at night or cough, I'm up to check on him. Makes for a long day...

CMinOZ

Chris, If you do start feeling lethargic on the diet buy some L-Carnitine as this will help with the conversion of fat to energy. My missus used to hate CKD until she got ontothe L-Carnitine.
CMinOZ

Chrisj22

Tall - I'd probably guess my bodyfat to be about 30%. I've let myself go something chronic over the past couple of years. I remember in about 2004 I was about 15-16% & I thought that was good, so that's my initial aim. I'd ideally love to get to around 12%, however, being realistic it's going to take me a long time.

I haven't done any 1 rep max's before so I'm unsure where I am TBH. My current lifts are the one's I've listed on my first post, but I have some left in the tank. My goals are to get a 200kg squat (5 reps), 200kg dead(5 reps) & get to a 100kg bench(5 reps) as this is my terrible lift out the three of them. I'm not making excuses here, but both my shoulders are fkd from all the benching over the years so I switched to incline only for about a year to rest them, but they're back to normal now.

With regards to periodising my workouts, I was thinking along the lines of build up for 3 weeks, cut down to 50% workload on week 4, have week 5 off - what do you think? I will be using the 5 rep range so any help would be great here.

Cellarat - How's it going buddy? Yeah, my son's fine now thanks. I certainly know where you are coming from when you hear them cough etc - we're big softies really aren't we!!

CMinOZ - Thanks for that information mate. As I said, I welcome any advice & I truly mean it. At the moment I'm feeling full of energy. I do get the odd patch around 4pm ish when I feel a bit tired, but it soon passes.

Wednesday 02/04/08

Cars going in the garage Friday - I had to pump the fuel pump this morning before I set off to work this morning, but it only took me 20 secs so I can live with that. It saves £7 a day on bus fares....

Very busy day today in work - virtually non-stop actually. I'm not back in until Monday now so I can try & relax with the family a bit.

Diet

Meal 1: 5 whole eggs, 30g butter

Meal 2: 75g protein, 100g cashew nuts

Meal 3: 100g chicken, 50g cheese, loads of salad

Meal 4: As meal 3

Meal 5: 100g chicken, 4 pieces of un-smoked back bacon, loads of salad

Meal 6: will be as meal 1

Today I felt really bloated for some strange reason? My pants felt tighter than ever & it was a real head fuk TBH...

I think it may be mind games - I mean, I've not cheated at all so I don't know whether it's my body adapting to it, but I'm sure I'll be reet

After my cashew nuts I felt so full of energy it was unbelievable!