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TheGMan
05-04-2011, 03:19 AM
Hi All,

First day back in the gym today after 3 years (i have done bits on and off but nothing that is worth writing about)

I wanted to start a journal so i can check my progress, if anyone would like to critique please do so as i am interested in knowing what pthers think and what i need to change if anything:-

Yesterday
Breakfast - 4 egg whites, 1 whole egg, pepper and a splash of oil
snack - fruit - approx 1 apple and 1 banana
dinner - tin of tuna and a load of leutice
snack - nuts, apple and an orange
dinner - chicken breast wrapped in bacon, little bit of cheese, carrots and a small splash of gravy.
1 cup of coffee and about 3 litres of water
(oh 3 jaffa cakes and a croissant as a cheat - i know!! :-( )
gym - nothing

today

gym before breakfast
10 mins running machine warm up to 10mph
10 mins on bike
squats - 5 x 3 (75kg, 90kg and 75kg) - as i am just gettng back into it i dont want to start off with too much

calf raises - 3 x 8
warm up abs 1 x 10
weighted ab exercise 2 x 10
leg extensions - 4x 10
Weighted ab exercises - 2 x 10

About a litre of water

Breakfast after gym - 4 egg whites, 1 whole egg, chilli flakes and pepper
bown of porridge
1 cup of coffee

snack - apple, orange juice and handful of nuts

dinner - chicken wrapped in bacon with cheese, carrots and a splash of gravey
snack - fruit and nuts

tea???? - not sure yet....

TheGMan
05-05-2011, 07:32 AM
ok, so tea was 2 pieces of cod with a leutice and a small drisle or low fat dressing.

today 0 Thursday 05/05

Breakfast - porridge with blueberries

snack - 2 boiled eggs - didnt eat the yolk and a few nuts, half a protein bar (10g of protein)
dinner - large chicken breast, bacon - 3 rashers, no fat and leuttice
snack - 2 apples and an orange
tea - ???

I know you shouldnt get weigh yourself each day but we have a machine at works which measures your weight, blood pressure, BMI, body fat, how much you drink per day and what exercise so every other day i am having a go and logging my progress so i get a graph on what i have done.

Body fat currently at 21% - (fat Bas***d) 3 years ago i was at 11% body fat so my aim is to get below 10!