PDA

View Full Version : Its Not To Late To Get Fit For 2008!!



TheGMan
07-08-2008, 07:08 AM
I thought i would start a Journal as this seemed the easiest way for me to monitor what i eat, drink, train etc, my overall goal is to get down to about 10% BF, i dont really care what i weigh as long as i am strong and dont have a layer of fat around my stomach!

I have been doing well on a routine but have just changed to WBB 1.1 so lets see how that goes.

I am currently cuttign my calories and my aim is 9 weeks as we go away on holiday then!! (i know quite fickle but i have to have a short nterm goal)

RThe long term goal is to get a lot stronger but i feel i will be able to do this better once the fat has gone!

Starting day - Monday 7th

Food
7:30 3 eggs poached, chilli flakes and black pepper with a splash of brown sauce. Porridge creatine 35ml

10 ama - Banana and a small plum

12:00 - Tin of tuna, Peach 35ml creatine

2:30 - Apple and some grapes

4:00 - Gym WBB 1.1 day 1

5:30 - Creatine 35ml

6:30 - Dinner - Cheat meal - Fillet steak - a huge portion, Good for you xchips (low fat), brocolli,. coliflour, creamy pepper sauce, mushrooms

10:00 - Creatine 35ml


As for the gymDay 1 - Lower Body/Abs

Back Squat – down to a box, 1 x 8 x 80kg, 1 x 8 x 90, 1 x 8 x 100, 1 x 5 x 120, 1 x 5 x 100, 1 x 8 x 80

Alternating Lunges – all 6 sets done with 20kg dumbbells in each hand

Good Mornings – 40Kg bent over as far as I can (have not done these for a good few years so am working slow on them)

Standing Calve Raises – set 1 90kg, set 2 100 kg, set 3-6 – 120kg

Diagonal Cable Wood Chops 1 x 8 x 40kg, 1 x 8 x 45kg, 1 x 8 x 55kg, 1 x 8 x 60kg, 1 x 8 x 65kg, 1 x 8 x 70kg,

Planks – Not a lot of space for these so just did 1 set and held for 30 seconds

Abs – Crunch with weight – 4 sets, 1 x 8 x 40kg, 1 x 8 x 50kg, 1 x 8 x 60kg

My legs were burning after the lunges, I have not done them for at least 8 years!!

Lastly I did a quick HIIT workout on the treadmill, 3 mins warm up, 1 min at 10mph, 2 mins cool down walking ands joggin to 6.5 mpg, then again a 10 moh sprint for 1 min then a warm down then a 2 min jog and off (it is difficult to doi 20/30 second bursts on the treadmill as it doesn’t speed up ior slow down quick enough!)

Steam room and out!!


Tuesday (unfortunately I am doing a 8 – 8 at work so have to swap Wednesdays rest day for today so I will do my gym routine on Wednesday)

As for food I am still keeping it up

Breakfast – 6:30 – 3 egg whites, chilli flates, black pepper, splash of brown sauce, little knob of butter. Creatine 35ml and a bown of porridge
10:00 – Banana , small plum
11:00 – handful of grapes
12:00 – 35ml creatine
1:30 – Chicken breast, sweetcvorn, chilli flakes, sweet potato
4:00 – peach, creatine 35ml
6:30 – Applr and small plum
8:30 – buffet food, (Dads birthday so prob 2 chicken butties, some lamb or steak hot pot and a pint of fosters larger)
9:00 – Creatine 35ml


Tomorrow i will get some sizes, weights measurements etc, i wil post up on here so i rememebr to do them!

TheGMan
07-08-2008, 07:11 AM
Wednesday morning measurements

Weight - 13 stone 0.5 pound - 182.5 pounds
Height - 6 ft 2
Neck
Shoulders
Right Bicep
Left Bicep
Right Forearm
Left Forearm
Chest
Stomach
Waist
Bum
Right thigh
Left Thigh
Right Calf
Left Calf

TheGMan
07-14-2008, 01:01 PM
Wednesday, thursday and friday the same type of food. and i did my WBB 1.1 routine,

Saturday it went a little wrong, no exercise sat or sunday, on saturday i still ate the eggs, then a steak pie and later on a mixture of lasagne, curry and a few beers.

Sunday eggs again, porridge, whole milk and a few other bits, still pretty gd food.

Now monday i am back to the rigional diet just less any protein shakes, no gym today, back is sore but tomorrow starts wbb1.1 week 2!!

I am jst a little confused with the diet, i dont want to bulk i want to cut but i cant really cut from what i am eating now so my plan is to work on more cardio!

We will see eh!