PDA

View Full Version : Amos's 2006 journal



Amos06
01-01-2006, 12:20 AM
Some info about myself

Age:20
Height:180cm/5 11"
Weight: 74KG
Years properly working out: 1 year
BF: approx 19%/ goal: 10%
Working for 12 hours per day, struggling to find the motivation to hit the iron.
Supplements currently used: Hydroxy Cut

Current status: Cutting

Will update once I get back from the gym later. I hope the great people at WBB could guide me with my journal/workout.

Amos06
01-01-2006, 06:49 AM
Sunday Jan 1 06

Food consumed
1PM - 1 Pill of Hydroxy Cut
2PM - Noodles
4.30PM - 6 chicken nuggets
5.00PM - 2 pills of hydroxy cut
5.30PM - 7.00PM - workout
7.30PM - Rice with prawns, salmon, raw fish(sashimi)
9.30PM - Hydroxy cut
10.30PM - 2 apples

Chest workout + minor bicep workout

3x10,8,6 - Bench Press
4x8 - pull ups
4x10 - incline dumbell press
4x10 - dumbell flyes
3x12 - pec deck flye

Please feel free to comment.

Stumprrp
01-01-2006, 06:50 AM
good luck on the cutting bro, im still cutting 63 lbs later, it takes alot of dedication and hard work, GO FOR IT MAN!

Amos06
01-01-2006, 08:13 AM
Thanks Stump, do you have a journal ?
Perhaps we could observe and learn more about it!

Cheers,
Amos

Stumprrp
01-01-2006, 08:56 AM
yep, check it out, its in here somewhere under stumprrp's journal.

Amos06
01-02-2006, 12:44 AM
Just a quick question, how much cardio should I do per week?

Stumprrp
01-02-2006, 05:38 AM
i would do a little with every session, like some basketball or a little bit or sprinting

Amos06
01-02-2006, 07:08 AM
Monday 2 Jan 2006

10.30 - 1 Pill of Hydroxy cut
11.30 - Noodles with chicken (100g of chicken breast)
3.00 - 2 apples
4.30 - 1 pill of hydroxy cut
5.00 - Workout
7.45 - 2 bowls of rice, 100g chicken rice, vegetables
10.30 - 1 apple

Workout - Abs/Cardio

Leg raises - 4x10
Crunches - 3x12
Alternate leg raises (one leg goes down one goes up) followed by leg raises (lying down on the floor) 3x20 + 2x8 and 1x6

cardio for approx 20 mins, 200 calories

Am I running too fast? I've got weak stamina, was struggling to complete the run.

Amos06
01-03-2006, 07:30 PM
Tuesday 02 Feb 2006

0700 - 2 pills of hydroxy cut
0830 - 2 apples
1000 - 1 sausage/ beans/ 2 pieces of bread/coffee
1230 - 1 mcdonalds set meal / burger/fries/sprite
1330 - 2 pills of hydroxy cut
1530 - 2 pieces of egg/tuna sandwich
1830 - 1 bowl of noodles


workout : rest day

Amos06
01-04-2006, 06:17 AM
Wednesday 04 Jan

*SICK*

Did not go to work.

10AM - 2 pills of hydroxy cut
11AM - half a piece of papaya
12PM - Huge bowl of noodles (seafood + chicken)
12.30PM - Medicine
4PM - 3 hotdogs (no sauce, wholemeal bread + sausages)
5PM - 2 pills of hydroxy cut
6PM - GYM (lol went to the gym but not to work!)
9.30PM - Rice + chicken breast(100g) + vegatables
10PM - Medicine
10.30PM - sleep (long day of work ahead)

WORKOUT

BICEPS

Bicep cable curl - 4x10
Bicep dumbell curl -3x8
Hammer curls - 4x 10 and 1x6
Pullups - 4x8

SHOULDERS

Front raises - 5x12
Dumbell press - 3x8
I'm not sure the name of this exercise (the one where you hold the barbell in front of your waist, hands straight and pull it up to your chest region) 3x10

Obliques
3x10
2x10

Cardio

12 mins on the treadmill - 120 calories


Anyone willing to give comments? Will be appreciated.

Maki Riddington
01-04-2006, 03:48 PM
Tuesday 02 Feb 2006

0700 - 2 pills of hydroxy cut
0830 - 2 apples
1000 - 1 sausage/ beans/ 2 pieces of bread/coffee
1230 - 1 mcdonalds set meal / burger/fries/sprite
1330 - 2 pills of hydroxy cut
1530 - 2 pieces of egg/tuna sandwich
1830 - 1 bowl of noodles


workout : rest day

I won't touch on your training but I will comment on your nutrition.

It sucks. :)

Here is a template you can follow. Don't worry about calories right now, just focus on eating on time and taking in the proper nutrients.

Template #1

Meal 1: Breakfast
Meal 2: Snack
Meal 3: Lunch
Meal 4: Snack
Meal 5: Pre workout shake
Meal 6: Post workout meal
Meal 7: Bedtime meal

Template #2

Meal 1: Carbs/protein
Meal 2: Fat/protein
Meal 3: Carbs/protein
Meal 4: Protein
Meal 5: Pre workout meal Carbs/protein
Meal 6:Carbs protein
Meal 7: Protein/fat

Template #3

Meal 1: Oatmeal/4 egg whites
Meal 2: Nuts (trail mix)
Meal 3: Tuna pita (whoe wheat pita)
Meal 4: Cottage cheese
Meal 5: Protein powder/dextrose
Meal 6: Chicken/brown rice
Meal 7: Milk/nuts

Good luck!

Amos06
01-05-2006, 06:29 AM
Workout: Rest

I'm not even going to post my diet today, it was semi clean although I ate quite alot.

That looks like a pretty clean diet, but the thing is that I spend 12 hours at work, absolutely no time to cook at all

+its very hard to eat clean when you are with your colleagues and your boss, as much as I want a clean diet - eating like this is somewhat a step too far in their eyes. Very unfortunate though ;(

Maki Riddington
01-05-2006, 11:18 PM
Excuses is what I hear.

Blunt but true.

Amos06
01-06-2006, 03:18 AM
Will try my best to improve my diet.

JAN 06 2006 FRIDAY
STATUS:EXTREMELY SICK
WORKOUT:REST
DIET: FOLLOWING DOCTORS ADVICE TO CONSUME AS MUCH LIQUID FOOD/WARM LIQUIDS

Maki, my job finishes in 3 weeks after which I return to study and complete my 3rd year studies. But with regards about working - will try to follow your template, some of the food you mentioned here is not available.

Thanks for giving your comments(seriously) I know whats going wrong now.

Clifford Gillmore
01-06-2006, 06:06 AM
My collegues see me eat
6 Weight Gainers
3 Meal Replacement shake
Peanuts, lots of peanuts
A Gallon of waterrrr
And a few apples.

In the space of about 8-10 hours, eating clean you can easily do - even if you need to prepare you meals the night before. Don't care about what others think about what you are doing, tell them its what you want to do!

Amos06
01-06-2006, 07:22 AM
Any natural foods aside from weight gainers, etc?

Clifford Gillmore
01-06-2006, 07:37 AM
4-5 rounds of ham/salad or chicken/tuna/salad sandwiches. Depending on the day. Out of work I'll eat sit down meals, I just have shakes because I'm pressed for time - and I can drink them while working/driving.

Maki Riddington
01-06-2006, 08:56 AM
Preperation is key. All you need is 30 minutes a day or prep your meats and carbs on a Sunday evening. If you aren't organized you're gonna have a tough time eating properly.

Amos06
01-08-2006, 05:35 AM
sorry the lack of replies yesterday, i was extremely sick yesterday

well I am feeling much better today so I decided to hit the iron !

Sunday January 08 2006

10AM - Pizza (mother made it, not much of a choice but didn't eat much though)
1.30PM - Rice with 2 chicken drumsticks and vegetables
2.15PM - Workout
5PM - Bread with tuna
9PM - Rice with chicken breast and vegetables
10.15PM - 2 Apples

Workout

CHEST

Incline bench press - 2x10
Bench press - 3x8
Cable crossovers - 2x10
Dumbell flyes - 3x9
1 more chest exercises - 3x10

Triceps

Push ups - 3x10
Rope pulldown - 3x8
Close grip bench press - 2x10 1x6

Clifford Gillmore
01-08-2006, 06:08 AM
Looks like not enough fat and way to many carbs.

Amos06
01-08-2006, 06:27 AM
Carbs from my rice?

FYI, I rarely eat pizza or anything fat.

What fats might you be referring to? I'm open to suggestions.

Appreciate the feedback.

Amos

Amos06
01-08-2006, 06:38 AM
Oh btw, I forgot to include a cardio session for Sunday.

Just 100 calories after my workout (13 mins)

Franco
01-08-2006, 06:45 AM
Maki is correct, preparation and consistency is a must.

Do you like sweet potato? As you can cook them and eat them cold at work with the rest of your meal

In terms of fats such things as olive oil, fish oil flax oil, udo's oil, , unsalted almonds, unsalted brazil nuts, unsalted peanuts etc.

Amos06
01-08-2006, 06:55 AM
I do eat some crackers...that count?

olive oil = VERY expensive here

Any solid foods aside from peanuts and oils?

Thanks.

Franco
01-08-2006, 08:47 AM
whole eggs, salmon, mackerel

Amos06
01-09-2006, 06:43 AM
Thanks for all the replies guys. Only wish I had started a journal earlier.
Did some preperation today for a better diet.

Monday January 9 2006

Status:Minor sorethroat

DIET:

7AM - 5 Egg Whites, 2 hydroxy cut pills + vitamin B pill + 1 organic vegetable and 1 organic fruits pill (capsules)
8.20AM - 1 Pear, 1 Guava
10.30AM - 2 small sandwiches (tuna & egg)
11.45AM - 1 tin of tuna (high protein) + 2 hydroxy cut pills
12.15PM - Noodles (I'll be honest here, 80% carbs)
1PM - 5PM - Alot of water, was feeling the effect of my sorethroat and didn't really feel like eating anything at all. Took some lozenges.
5.30PM - 2 small sandwiches (tuna)
6.45PM to 8.15PM - Workout
8.30PM - 1 pill of hydroxy cut
9.20PM - Dinner (Will try to eat dinner earlier, lazy habit waiting to be kicked); mixed brown & white rice, vegetables and chicken breast (this should be keep my full for the rest of the night)
Approx 10.15PM - Light drinks (medium sugar content non-alcoholic)

Workout

ABS

Leg raises 3x8
Crunches - 4x9
Machine crunches - 3x10 1x8

Shoulders

Front raises 3x9
Lateral raises 2x8 - at this point I felt extremely lethargic and extremely hungry (any possible reasons?)
Barbell press 2x9 - its pretty hard to keep my back straight when Im sitting on a flat bench, weak back possibly?
Iso lateral shoulder press(some machine that I decided to try, might have got the name wrong) 2x10


Looks like quite alot went wrong today, any comments?

Thanks in advance.

Amos06
01-09-2006, 06:45 AM
Oh yeah, can anyone suggest a proper abs and back workout?

Dilemma: Should I go biceps/legs tomorrow or biceps/back? I have not worked these two muscle groups for at least a week because of my absence due to sickness.

Clifford Gillmore
01-09-2006, 07:03 AM
Honestly, I wouldn't worry about abs TOO much. Only one set of hanging knee crunches on sqaut day. As for a back workout

Deadlifts/Rack Pulls 3-4 x 10 - 12
Shrugs (Only if your doing Rack Pulls) '' ''
Chins/Lat pull downs (One type of grip) '' ''
One Arm Rows/BB Rows/T-Bar Rows '' ''

Amos06
01-09-2006, 09:39 AM
BTW GUYS, is my diet okay if I'm CUTTING right now(in case you haven't notice I am cutting off my fats!)

Franco
01-09-2006, 10:25 AM
Your carb content at present doesn't even resemble a moderate amount. Fats are 9 cals per gram as opposed to protein and carbs which are just 4 cals per gram. A reasonable amount of fats are required for certain processes that occur in your body, i.e. to break down certain vits and minerals so they can be used for their intended purposes.

Are you not able to grab some fish oil caps or place a little of the oils I mentioned into a water bottle or something similar and have that with a meal at work?

Once again I'm going to advocate sweet potato to put into your diet.

Are you taking a multivit or any other vits or minerals at present

Amos06
01-09-2006, 08:34 PM
Franco:

1) How much more carbs should I be taking ? With that in mind, I shall start taking more brown rice/wholemeal bread/bananas.

2) How much fats should I be consuming? I have some crackers(healthy) that have 1.5g fat for each cracker. Will take your advice and get some fish oil caps. Once again, could I ask how much protein/carbs/fats should I be consuming per day (with the mind that I'm cutting).

3) Not multivitamins at the moment. However I take :

(a) Vitamin C (250mg) per day --- should I take more?
(b) 1 Vitamin B caps (contains various amounts of different of vitamin B) per day
(c) 1 Organic Fruits caps (contains 500mg of various fruit extracts)
(d) 1 Organic vegetables caps (contains 500mg of various vegetable extracts)


Thanks for the input Franco!
---------------------------------------------------------------------------------

Any comments on my workout? Hopefully most of the problems at with my diet!

Amos06
01-12-2006, 07:14 AM
Sorry for the lack of updates, I wanted to update but the server was down.

I have been pretty frustrated with my diet, workout has been fine but I'm really down about my sh*t diet.

Franco, any comments with my regards to my previous question? Anyone?

Franco
01-12-2006, 08:56 AM
Franco:

1) How much more carbs should I be taking ? With that in mind, I shall start taking more brown rice/wholemeal bread/bananas.

2) How much fats should I be consuming? I have some crackers(healthy) that have 1.5g fat for each cracker. Will take your advice and get some fish oil caps. Once again, could I ask how much protein/carbs/fats should I be consuming per day (with the mind that I'm cutting).

3) Not multivitamins at the moment. However I take :

(a) Vitamin C (250mg) per day --- should I take more?
(b) 1 Vitamin B caps (contains various amounts of different of vitamin B) per day
(c) 1 Organic Fruits caps (contains 500mg of various fruit extracts)
(d) 1 Organic vegetables caps (contains 500mg of various vegetable extracts)


Thanks for the input Franco!
---------------------------------------------------------------------------------

Any comments on my workout? Hopefully most of the problems at with my diet!


Hey Amos, as the server was down so I couldn't reply.

A moderate amount of carbs (i.e 200g) will suffice to diet upon and then you can make alterartions from there by manipulating your carbs, fats. I don't personally change my protein intake that much when dieting. Its difficult to judge without seeing you in the flesh and how you react to changes in your diet and training.

Fat intake still looks fairly low, once again its a subjective thing this could be anywhere between 60-100g+ which will change once manipulated.

Start taking a multivit if you can, increase your vit c intake to 3g per day either 2g before training and a further gram after you workout.

Amos06
01-12-2006, 10:30 PM
Increase my vitamin C intake to 3g
- Will do that right away. But whast the significance of taking 2g before training and 1g after I workout? Wouldnt that make me very hungry while I work out?

-I checked the my daiy metabolic rate is 1750cals.

-I look thin but my BF is approx 18%.

Franco
01-13-2006, 07:47 AM
Well I assume that you're eating an hour before your workout, and no it wouldn't make you hungry.

Amongst Vit C properties are that it assists in boosting the immune system, assists in the control of stress to a degree (spefically cortisol), and functions as an essential cofactor for the enzymes involved in the synthesis of collagen (chief structural protein in connective tissues such as bones, cartilage and skin).

Is your bf% an estimate or have you tested yourself with something?

Amos06
01-13-2006, 10:24 AM
I tested to be 20.3% 7 weeks ago.

Given that I'm currently cutting at the moment, I'm optimistic that I've reached 18%. I'm also taking hydroxy cut pills regularly.

Amos06
01-16-2006, 07:05 AM
Sorry for the lack of replies, the server was down and my internet was also out for a few days. ANYWAY,


I worked out on my legs and shoulders, back and chest the last few days.

Monday, Jan 16 2006

BICEPS

Hammer Curls - 1x10, 1x9, 1x8
Dumbell Curl - 3x8
Barbell Curl - 1x8, 1x7,1x6
Pullups - 1x8

Triceps

Single hand tricep pulldown - 3x9
Dips 2x9, 1x12
Close grip bench press - 1x10, 1x9, 1x8

DIET

7AM - 1 bowl of corn flakes
8.30AM - 2 pills of hydroxy cut
9AM - 1 pill of Vitamin B
10.30AM - 1 Apple, 1 Guava
12.30PM - Rice with chicken and pork
3PM - 2 pills of hydroxy cut
6PM - Bread with raisins
7PM - 2 pills of hydroxy cut
7-8PM - WORKOUT
9PM - Rice with chicken/fish/vegetables.
1030PM - Sleep

Am I eating enough? I forgot to bring Vitamin C today, will do so. Its rather expensive to keep on eating bc Im a student and Im doing an attachment (so the pay is horrible, no such thing as minimum wage here). Please do note that Im currently cutting!

Another concern of mine is my bicep workout tend to be very short and they are not as intense as my chest/triceps workout. Any way I can improve this? Same goes for my back, its really lagging.

Thanks in advance guys!