Page 1 of 2 12 LastLast
Results 1 to 25 of 31

Thread: Eurodude's Journal

  1. #1
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20

    Eurodude's Journal

    I am currently travelling. I will provide photos and answers to question 1 on Friday.

    1) Current calorie intake and protein intake. If you don't know, don't answer.

    2) Do you have any current injuries going into this? We are unable to diagnose or treat, so basically anything that'll prevent you performing certain exercises..
    No current injuries, but need to be careful about my neck and have had Rotator Cuff problems in the past

    3) The program will for the most part be performed using basic barbell and dumb-bell exercises - is your exercise selection limited i.e. poorly equipped home gym etc?
    No. I travel for several days each week, but normally go to the same cities and have identified hotels / gyms where I can workout

    4) How many days training can you commit to? And what days are they?
    My preference is weights 3 to 4 times per week. Normally on Mondays, Tuesday or Wednesday, Friday and Saturday or Sunday. I can do aerobic activities most days.

  2. #2
    Strongman Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    119
    Eurodude,

    I will be your 'mentor' for this program.

    Please let me know if there is anything that I can help you with once we have the full questionare (diet/pictures) completed.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  3. #3
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20
    Here is some additional information to complete my answers.

    1) Current calorie intake and protein intake. If you don't know, don't answer.

    I generally eat quite clean when not traveling, but I have been traveling 3 days @ 3 weeks per month primarily to Paris, France. I still eat clean, just not as clean.

    Current Diet Summary is below. Fat includes 6 g of Fishoil (Note: I updated this post to include fishoil!)

    With Workout = Total Calories = 2534.5
    Protein = 231 g / 928.4 Calories / 36.6% of daily calories
    Carbs = 242 g / 968 Calories / 38.2% of daily calories
    Fat = 70.9 g / 638.1 Calories / 25.2% of daily calories

    Without Workout = Total Calories = 2256
    Protein = 191.5 g / 766 Calories / 33.9% of daily calories
    Carbs = 218 g / 872 Calories / 38.6 % of daily calories
    Fat = 68.7 g / 618.3 Calories / 27.4% of daily calories

    On non-Workout days, I basically eat the same food as workout days, except I do not have a post workout shake.

    My current weight is 188 LBs at 5'10" and my goal is to be really cut (about 176 lbs). I estimated my bodyfat to be about 12.5% using Jackson/Pollock 7 Caliper Method (but I am no expert, so not sure of the accuracy and my BF% looks more then that in the photos attached below!)

    I have not been doing cardio regularly for about 5 months which is a shame, because this would have put me in a calorie deficit.

    I will be in Florida the first two weeks of April and want to be in better shape then today! My initial plan is to work on my bodyfat for the next 5 weeks, then work on strength and size for the rest of the programme.

    I do not have a physical job at all. I am carb sensitive and have a low matobolism. My initial thought is to validate exactly what I eat (I will provide my typical diet), then adjust that, my caloric intake and aerobic activities appropriately. I appreciate assistance with maximising my diet and determining the appropriate amount and type of aerobic activity!

    For my initial diet, I estimated a total daily intake of 264 g P, 149 g C, and 88 g F for a total of 2444 (43%, 24,5%, 32.5%) based upon 13 Calories per lb a current weight.

    Attached below are several photos which I took today. I tried uploading several others, but kept getting an error.


    Front_c.jpg
    Full Back_c.jpg
    Legs_c.jpg
    Last edited by Eurodude; 02-21-2010 at 09:49 AM. Reason: Added Fishoil to Current Diet

  4. #4
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20

    Eurodude - Pre-Program Diet & Proposed Calories for New Program

    Attached file includes the following:

    • Proposed calories for the new programme and related calculations
    • Typical current diet and supplements for Workout and Non-Workout Days.


    Tom, I would appreciate your feedback on what I can do to improve my typical diet, supplements, etc.

    I will be in the USA for several weeks starting 31 March, so will order some AtLarge Nutrition supplements to use in the USA and to take back with me Europe.

    In the meantime, I will need to use either what I currently have or is available in Europe.

    My first workout will be tomorrow in my local gym, then my next two will be in Paris. The hotel has a nice gym, but only dumbells and Machines. The problem is that the machines do not have enough weight for me to max out on a lot of exercises at 6 reps, so may need to go to a local gym!

    Ciao!
    Eurodude
    Attached Files Attached Files
    Last edited by Eurodude; 02-21-2010 at 02:28 PM.

  5. #5
    Strongman Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    119
    EuroDude -

    Let's get your workout in order first and then we can worry about your diet. What do you plan to do in terms of the training split and do you have a clear understanding of the 6+2+2+2 protocol?

    From there we can tweak your diet to make sure that you achieve your body composition goals in time for your travel.

    It is easiest to break down complex solutions into simple pieces and then bring it all together for the finished product/program.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  6. #6
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20
    I decided to start with Program 1 on Mondays, Wednesdays and Fridays. The exercises I selected are below. I also want to perfrom aerobic activity at least 3 times per week. I am open to suggestions to improve my overall programme.

    I picked the exercises below, since I can perform them at my home gym and the gyms that I normally visit when traveling. Only issue is that my current hotel does not have Barbells and no real good equivalent to a 'Deadlift'.

    Since I live in Europe, I will document in kilograms. I normally workout on Mondays, but had to put off until today, Tuesday.

    The following exercises were performa at a hotel gym which is well equipped for a hotel; primarily Nautilus machines and dumbells.

    Workout A. Week 1 Day 1!

    Vertical Pressing: Pulldown - 57 / 64 / 71 / 77 / 84 / 91 / 98 x6 , 2 , 2 , 2

    Horizontal Pulling: Low Pulley Row - 71 / 77 / 84 / 91 / 98 / 111 / 115.5 x 6, 2 , 2, 2 (I used the max weight for the machine and could have added a few more kilos)

    Horizontal Press: Nautilus Verticle Press - 71 / 77 / 84 / 91 x 6, 1, 1, 2 (energy levels start to dive)

    Verticle Press: Std DB Press - 22.5 / 25 / 27.5 x 6 , 2, 2, 2

    Triceps: Cable Tricep Extensions - 25, 30, 35, 40 x 6, 2, 2, 2

    Time of Workout: 10 PM after being up, since 4 AM
    Motivation: 6 / 10 ( which is good considering I have a cold, sore throat and just completed an exhausting day!!!)
    Energy Levels: 3/10
    Sleep: 3.5 hours
    Weight: 84.0 kg

    I will update diet later after calculating grams and calories.

    Tomorrow will be a much better day! No planes and time for 6 hours of sleep!

    Workout B. Plan for Week 1 Day 2

    Hip Dominant: Deadlift (I will need to figure out a replacement exercise for this gym)
    Quad Dominant: Leg Press
    Calf: Calf press on Leg Press
    Biceps: DB Curls
    Abs: Cable Crunch
    Last edited by Eurodude; 02-23-2010 at 03:50 PM.

  7. #7
    Strongman Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    119
    That program should work well with (3) weight training days and (3) conditioning days. What do you plan to do in terms of cardio activities?

    Being that you are limited with equipment it looks like you are on track in terms of exercise selection. I would try to swap out pulldowns for chins whenever possible though.

    I will address the diet information next and am looking forward to tracking your progress though the workouts.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  8. #8
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20
    I have not done Chin-ups for a long time. If I remember correctly, with pull-ups, I can do about 9 my first set (bodyweight only), then the reps go down with each set. *** A great opportunity to improve!***

    I am just not sure how to properly perform these in the 6x2x2x2x2 program.

    Suggestions?

    ---------------------------

    With regards to Cardio, I have a rowing machine, bike, and elyptical cross-trainer at home (and also a little gym) plus both hotels have bikes and elyptical trainers. I am considering a combination of the recommended aerobics, plus HIT and constant pace traning. Will get back to you!

    Ciao!

  9. #9
    Strongman Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    119
    Quote Originally Posted by Eurodude View Post
    I have not done Chin-ups for a long time. If I remember correctly, with pull-ups, I can do about 9 my first set (bodyweight only), then the reps go down with each set. *** A great opportunity to improve!***

    I am just not sure how to properly perform these in the 6x2x2x2x2 program.

    Suggestions?

    ---------------------------

    With regards to Cardio, I have a rowing machine, bike, and elyptical cross-trainer at home (and also a little gym) plus both hotels have bikes and elyptical trainers. I am considering a combination of the recommended aerobics, plus HIT and constant pace traning. Will get back to you!

    Ciao!
    If you can perform 9 reps then I think that the 6x2x2x2x2 should be manageable; but you can also utilize forced reps if need be. The way to do forced-reps when training along is to place a bench under the pullup bar and then cross your legs and push off the bench to help yourself when needed.

    For the cardio I would do something like this:
    Interval - Rower, sets of 500-1,000 meters for time (5 sets total, 1-2 minute rest between sets)
    Steady State - Bicycle Ride, hills preferred. If in the gym then elliptical is good for low-intensity.

    Hope this helps! I still owe you some diet information and will work on getting that to you by tomorrow afternoon at the latest.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  10. #10
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20
    Workout B. Plan for Week 1 Day 2

    Hip Dominant: Deadlift (no barbells in the gym, so tried the heaviest DBs)
    Performed DB Deadlift: 35, 35, 35 x6x2x2x2

    Quad Dominant: Leg Press 191 / 209 / 224.8 (max weight), then Single leg: 109 / 127 x6x2x2x2

    Calf: Calf press on Leg Press
    Performed Seated Calf Press 91 / 98 / 105 / 111 x7x2x2x2

    Biceps: DB Curls 22.5 / 25 / 27.5 x6x2x2x2

    Abs: Cable Crunch
    Performed Nautilus Ab machine 64 / 71 / 77 x6x2x2x2

    Time of Workout: 7PM
    Motivation: 7 / 10
    Energy Levels: 5 / 10
    Sleep: 6 hours
    Comment: Still a little under the weather, but improved! I was able to have a better workout in the hotel gym for Workout A, then B!. Next time I am in Paris and have to perform Workout B., I will stay in a different hotel and pay the terrible 34 USD to workout in one of the local gyms.

    ------------------------------------

    With regards to Aerobics, I have an exercise and a regular bike.

    For now, I will try Interval Rower 1 x week, Barbell or Dumbell Complexes 1 x week, and Steady State Elyptical 1 x week.

  11. #11
    Wannabebig Member levensok's Avatar
    Join Date
    Jan 2009
    Location
    Las Vegas, NV
    Posts
    72
    Could you use resistance bands to simulate deadlifts?
    http://www.strengthmill.com/viewvide...Band_Deadlift/
    Last edited by levensok; 02-25-2010 at 06:07 PM.

  12. #12
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20
    I thought about trying resistance bands with weights, but not separately. I will think about this at least as a way to fill in the blanks and maybe add resistance to the machines that I have available when travelling.

    FYI: a lot of the weight machines in Europe have less weight on them, then in the USA. Same models, just less weights! I can mormally do about 12 reps at max weight for at least half of the machines in Europe, but this is not the case in the gyms in the USA.

    I also forgot about negative resistance chins / pull-ups. I usually do not use these machines and stick to using a normal bar, but my home gym and one of the gyms I currently use while travelling machines for negative weight.

  13. #13
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20
    22 Feb - Monday's diet (which is a typical day for me): Note - I have seen different values for large eggs, so will weigh average.

    Meal 1 - 7:45: 2 whole eggs, 3 egg whites, slice of cheese, slice of mini toast whole grain, 100 ml grapefruit juice
    Meal 2 - 10:45: 70 g Bresaola (cured dried beef - almost all protein), 1 cube parmesan cheese
    Meal 3 - 12:45: 190 g Chicken Breast, 60 g steamed cauliflower, 30 g Fennel
    Meal 4 - 16:30 Pre-workout: 1 Green Apple, 250 g Quark LF (similar to Greek Youghurt)
    Meal 5 - 17:45 to 19:00 during Workout: 30 ml Pineapple Juice; 22 g Whey Protein, 22 g Casein Protein
    Meal 6 - 20:00: 90g Chicken Breast, 30 g Bresaola, 60 g raw Tomatoe, 60 g Cauliflower, 80 g Celery, Lettuce
    Meal 7 - 23:30: 150 g Cottage Cheese 0.4% Fat, 3 @ half Walnuts, 10 Almonds (whole), 10 g Casein Protein

    Total 273.1 g Protein; 86.8 Carbs; 53.4 Fat = 2213 calories

    I will add the rest of the week, missing workouts and weekly totals tomorrow. I find the www.fitday.com tool very easy to use and helpful!
    Last edited by Eurodude; 02-28-2010 at 02:23 PM.

  14. #14
    Strongman Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    119
    Your diet looks to be good, the only thing that I would want to make sure of is that you are hitting similar numbers on non-training days. Also, you may want to add some whey protein / oatmeal for a PWO shake along with your PWO meal. Generally I will drink a shake within 30 minutes of completion of training and then eat a meal 30-45 minutes after consuming the shake.

    With regard to the gyms, do they have a smith machine? It is not ideal but you can do deadlifts on a smith machine; at least you would be able to load more weight than the dumbbells.

    Keep it up with the workouts! I know that it can be tough when traveling.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  15. #15
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20

    Log Catch-Up for Weeks 1 and 2

    I am back from my travels, no more illness, and will not be travelling this week, which thrills me!

    Overall, I was ill most of the past two weeks, so my strength was generally less then norma. I know that I have lost some 'fat', because my belt is one notch tighter, although my weight is more or less the same. In general, my weight fluctuates a lot depending on my carb intake the previous days, etc.

    I started using the www.fitday.com PC software to track my diet in detail and the summary follows. I have not figured out how to get the details out of the software, so that I can cut and paste. The software produces some minor differences in calories, so I included my diet from day one below.

    Workouts:
    I plan to replace Lat Pulldowns with Chins and Calf press on Leg Press with Seated Calf Press (only Calf machine I have not maxed out on at my home gym). I will start performing at least 3 aerobic sessions per week instead of two per week which is what I was able to accomplish during my first two weeks.

    Diet:
    Now that I am not traveling for the next week, I plan on tighening up my diet, being more accurate (I did not include Cappuccinos, Fish Oil, etc. in calorie counts), and eating more consistency to plan. I will also monitor daily, as opposed to retrospectively!

    Here we go for workout and diet results. I include a (+) after an exercise if increased and a (-) if a decrease from previous workout.

    22 Feb: Monday
    Weight: 83.4 kg
    Calories: 2,172; P: 264; C: 116; F: 74

    23 Feb: Tuesday, Paris
    Workout already posted
    Calories: 2,029; P: 177; C: 109; F: 86

    24 Feb: Wedneday, Paris
    Workout already posted

    25 Feb: Thursday, Paris
    Calories: 2,049; P: 190; C: 102; F: 89

    26 Feb: Friday Home
    Vertical Pressing: Pulldown - 60 / 65 / 70 x6 , 2 , 2 , 2
    Horizontal Pulling: Low Pulley Row - 65 / 70 / 75 / 80 x 6, 2 , 2, 2
    Horizontal Press: Bench Press - 80 / 90 / 100 x 6, 2, 2, 2
    Verticle Press: Std DB Press - 22 / 24 / 26 / 28 x 6 , 2, 2, 2 (+)
    Triceps: Cable Tricep Extensions - 30 / 35 / 40 x6, 2, 2, 2

    Weight: 84.0 kg
    Time of Workout: 5:45 PM
    Motivation: 7 / 10
    Energy Levels: 5 /10
    Sleep: 6 hours
    Calories: 2,138; P: 254; C: 126; F: 68

    27 Feb: Saturday, Home
    Calories: 2,151; P: 217; C: 137; F: 80

    Average Monday, 22 Feb Saturday, 27 Feb:
    Calories: 2,235; P: 217; C: 137; F: 80

    28 Feb: Sunday, Home
    Aerobic: HIT Rowing - 5 min warmup, then 1 min full, 1 min normal x 7 then 3 min cool-down = 22 Min

    Calories: 2,113; P: 172; C: 91; F: 103

    1 Mar: Monday, Home
    Hip Dominant: Deadlift - 70 / 90 / 110 x 6, 2, 2, 2
    Quad Dominant: Leg Press - 180 / 200 / 220 / 240 x 6, 2, 2, 2
    Calf: Calf press on Leg Press - 200 / 220 / 240 / 250 / 270 x 6, 2, 2, 2 (Max weight possible)
    Biceps: DB Curls - 22 / 24 x 6, 2, 2, 2 (-)
    Abs: Cable Crunch - 25 / 30 / 35 / 40 x 6, 2, 2, 2

    Weight: 83.1 kg
    Time of Workout: 5:45 PM
    Motivation: 7 / 10
    Energy Levels: 7 /10 (still recovery from illness)
    Sleep: 6 hours
    Calories: 2,388; P: 246; C: 183; F: 74

    2 Mar: Tuesday, Paris
    Aerobic: 5 min bike warm-up, then 30 min Eliptical Cross-Trainer @ 128 BPM average

    Calories: 2,226; P: 246; C: 183; F: 74

    3 Mar: Wednesday, Paris
    Vertical Pressing: Pulldown - 77 / 84 / 91 / 98 / 102.5 x6 , 2 , 2 , 2 (+)
    Horizontal Pulling: Low Pulley Row - 98 / 111 / 115.5 x 6, 2 , 2, 2 (Max weight =)
    Horizontal Press: Nautilus Verticle Press - 77 / 84 / 91/ 102.5 x 6, 2, 2, 2 (+)
    Verticle Press: Std DB Press - 22.5 / 25 / 27.5 / 30 x 6 , 2, 2, 2
    Triceps: Cable Tricep Extensions - 64 / 71 / 77 / 84 x6, 2, 2, 2, (actual weight is 1/4 of machine weight)

    Time of Workout: 9:00 PM
    Motivation: 8 / 10
    Energy Levels: 7 /10 (still recovery from illness)
    Sleep: 6 hours

    Calories: 2,001; P: 271; C: 116; F: 53

    4 Mar: Thursday, Paris
    Calories: 2,272; P: 226; C: 147; F: 70

    5 Mar: Friday, Home
    Hip Dominant: Deadlift - 70 / 90 / 110 x 6, 2, 2, 2
    Quad Dominant: Leg Press - 200 / 220 / 240 / 250 x 6, 2, 2, 2 (+)
    Calf: Calf press on Leg Press - 200 / 220 / 240 / 260 / 280 x 6, 2, 2, 2 (+; Max weight possible)
    Biceps: DB Curls - 22 / 24 / 26 / 3 @ 28, then returned to 26 x 2, 2, 2 (+)
    Abs: Cable Crunch - 25 / 30 / 35 / 40 x 6, 2, 2, 2


    Time of Workout: 5:45 PM
    Motivation: 8 / 10
    Energy Levels: 8 /10 (recovered from illness)
    Sleep: 6.5 hours
    Calories: 2,305; P: 229; C: 147; F: 89

    6 Mar: Saturday, Home
    Calories: 2,340; P: 257; C: 144; F: 69

    Average Sunday, 28 Feb Saturday, 6 Mar:
    Calories 2,235; P: 232; C: 135; F: 77
    Weight: 83.5 kg

  16. #16
    Soon to be lean... Joe Black's Avatar
    Join Date
    Dec 2000
    Location
    Cambridge, England
    Posts
    10,936
    Mate, it looks as if you are kicking ass. Your putting in some really good consistent effort and even whilst travelling! If you're weighing 83.5Kg, that's 182.5lbs which is 5.5lbs lighter which is a brilliant result.

    Keep doing what you're doing and you're gonna really bring that weight down.

    How is everything going generally? Anything you are unsure about?
    http://www.wannabebig.com/logo/alnlogo_black.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

    Can I have some lean muscle & strength please? My Training Journal

  17. #17
    Strongman Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    119
    Just to add to what Daniel said, it looks like you are making some great progress so far.

    How do you feel overall? Is there anything that we can help you with?

    The next few weeks are where things will really come together as long as you keep pushing hard in the gym and stay on track with your diet.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  18. #18
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20

    Questions

    Daniel and Tom,

    Thanks for your notes!

    Tomorrow, I will check my actual weight and post it as my official weight for this week. I have generally done so on Sunday. I will post my diet and exercise report for this week in a separate entry this evening.

    I had an unplanned overnight trip (5+ hour train ride both direcions) on Thursday / Friday. Friday ended up as a Cheat Day (dietary disaster). Friday was a high carb day and this morning (Saturday), my wieght was up to 84.3 kg. I lifted weights today and will do some aerobic activity this evening. But overall, my caloric intake averaged about the same as the previous week with slightly more protein and slightly less carbs.

    I will also check my bodyfat measurements and results and post them.

    Overall, I am feeling fine and am making progress!

    I just made my www.fitday.com log available for My Friends at http://fitday.com/fitness/PublicJour...Owner=eurodude.

    My immediate goals is to loose fat and get a six pack while maximising an increas in strength and muscle. This is in preparation for my vacation in Florida from 31 Mar to 16 April. I will shift my focus to muscle growth probably mid-way through my vacation. With my immediate goals in mind, I have the following Questions:

    1. What is the recommended 'amount and volume' of aerobic activity I should do per week given that I sit behind a desk or in meetings all day long?

    2. Excluding a couple of off diet days that will be obvious, are their any recommended changes to my diet that you would make? For example, I eat a fair amount of diary products (low / 0% fat youghurt, Greek Youghurt, Quark, and cottage cheese before bed) each day.

    3. I have not been making my grams of fat goal. Would it be better to increase fat by eating 2% diary products, taking more fat supplements, and/or chaning other foods?
    Last edited by Eurodude; 03-13-2010 at 11:52 AM. Reason: Was not done with entry!

  19. #19
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20
    07 Mar: Sunday, Home
    Aerobic: HIT Rowing - 5 min warm-up, then 40 sec full, 1 min normal, 50 sec full, then 1 min normal + 1 min full x 6 then cool-down = 24 Min (205 kcal / 734 strokes)

    Calories: 2,106; P: 259; C: 96; F: 69

    8 Mar: Monday, Home
    Calories: 1,997; P: 267; C: 119; F: 82

    9 Mar: Tuesday, Home
    BB Bench Press 50 / 70 / 90 / 100 x 6, 2, 2, 2 (accidently out of order and not a good day for BP)
    Chins - BW / BW / BW x6 , 2 , 2 , 2 (first time chinning)
    Low Pulley Row 60 / 75 / 90 / 100 x 6, 2 , 2, 2
    Std DB Press - 20 /26 / 30 x 6 , 2, 2, 2
    Cable Triceps Extensions 30 / 35 / 40 / 45 x6, 2, 2, 2
    Aerobic: Stair Stepper for 20 min

    Time of Workout: 5:45 PM
    Motivation: 8 / 10
    Energy Levels: 7 /10
    Sleep: 6 hours

    Weight: 83.3 kg (first thing in the morning)
    Calories: 2,254; P: 262; C: 119; F: 82

    10 Mar: Wednesday, Home
    Dead-lift - 70 / 90 / 110 / 120 x 6, 2, 2, 2 (+)
    Leg Press - 200 / 220 / 240 / 260 x 6, 2, 2, 2 (+)
    Seated Leg Press - 40 / 50 / 60 / 70 x 6, 2, 2, 2 (New Exercise; Max weight possible)
    DB Curls - 22 / 24 / 26 / 28 x 6, 2, 2, 2
    Cable Crunch - 25 / 30 / 35 / 40 x 6, 2, 2, 2

    Time of Workout: 5:45 PM
    Motivation: 9 / 10
    Energy Levels: 7 /10
    Sleep: 6.5 hours

    Calories: 2,100; P: 253; C: 108; F: 72

    11 Mar: Thursday, Strasbourg, France
    Calories: 2,516; P: 264; C: 143; F: 82

    12 Mar: Friday, Strasbourg, France
    Calories: 2,613; P: 167; C: 208; F: 80

    13 Mar: Saturday, Home

    Chins - BW / BW + 5 kg / BW + 10 kg x5 , 2 , 2 , 2 (+)
    Low Pulley Row 85 / 95 / 105 x 6, 2 , 2, 2 (+)
    Vertical Bench Press 100 / 110 / 120 / 130 x 6, 2, 2, 2 (first for exercise; no one in gym so decided not to flat BP)
    Std 1 Arm DB Press - 20 /26 / 30 x 4, 2, 2, 2 (thought it might be better then simultaneously, WRONG)
    Cable Triceps Extensions 30 / 35 / 40 / 48 x6, 2, 2, 2 (+)

    Time of Workout: 12:45 PM
    Motivation: 9 / 10
    Energy Levels: 9 /10
    Sleep: 6 hours

    Weight: 84.3 kg (first thing in the morning)
    Calories: 2,184; P: 2269; C: 104; F: 76
    % Body fat: 12% (0.5% less, since 21 Feb)

    Average Sunday, 7 Mar Saturday, 13 Mar:
    Calories: 2,253; P: 249; C: 122; F: 75

    Notes:
    1. I need to find a calf exercise with sufficient resistance
    2. I need to replace standing DB Presses with another exercise

  20. #20
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20
    14 Mar: Sunday, Home
    Weight: 83.5 kg

    Aerobic: HIT Rowing = 18 Min (188 kcal per heart meter)

    Calories: 2,275; P: 252; C: 104; F: 89

  21. #21
    Soon to be lean... Joe Black's Avatar
    Join Date
    Dec 2000
    Location
    Cambridge, England
    Posts
    10,936
    Great diet numbers for Sunday! Good job.

    To address your questions:

    My immediate goals is to loose fat and get a six pack while maximising an increas in strength and muscle. This is in preparation for my vacation in Florida from 31 Mar to 16 April. I will shift my focus to muscle growth probably mid-way through my vacation. With my immediate goals in mind, I have the following Questions:

    1. What is the recommended 'amount and volume' of aerobic activity I should do per week given that I sit behind a desk or in meetings all day long?

    ** If you are truly 12%, you're doing pretty good to be honest Obviously your general activity and clean eating is getting the job done, so I would be hesitant to do much cardio. What would be good though is to see some pics of you at your current bodyweight/bodyfat just to get a general idea for how you are looking. But, based on your stats, I would probably just do one 30 min session a week to keep things ticking over and not even go at it very hard.

    2. Excluding a couple of off diet days that will be obvious, are their any recommended changes to my diet that you would make? For example, I eat a fair amount of diary products (low / 0% fat youghurt, Greek Youghurt, Quark, and cottage cheese before bed) each day.

    ** Your fitday journal isn't showing any foods for any of the days so it's hard for me to tell? Again, I am going to go back to the point that if you are 12%, you're pretty lean and I wouldn;t worry so much about what you;re doing on the diet front, you're obviously going about things in the right way.

    3. I have not been making my grams of fat goal. Would it be better to increase fat by eating 2% diary products, taking more fat supplements, and/or chaning other foods?

    ** Yep, thats a good way to get your fat levels up. Throw in some nuts too.

    What are your current goals, to drop or gain weight?
    http://www.wannabebig.com/logo/alnlogo_black.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

    Can I have some lean muscle & strength please? My Training Journal

  22. #22
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20
    Quote Originally Posted by Daniel Clough View Post
    Great diet numbers for Sunday! Good job.

    To address your questions:

    My immediate goals is to loose fat and get a six pack while maximising an increas in strength and muscle. This is in preparation for my vacation in Florida from 31 Mar to 16 April. I will shift my focus to muscle growth probably mid-way through my vacation. With my immediate goals in mind, I have the following Questions:

    1. What is the recommended 'amount and volume' of aerobic activity I should do per week given that I sit behind a desk or in meetings all day long?

    ** If you are truly 12%, you're doing pretty good to be honest Obviously your general activity and clean eating is getting the job done, so I would be hesitant to do much cardio. What would be good though is to see some pics of you at your current bodyweight/bodyfat just to get a general idea for how you are looking. But, based on your stats, I would probably just do one 30 min session a week to keep things ticking over and not even go at it very hard.

    ### I will send take and send some pics this evening. This morning, I was back to 83.2 kg.

    2. Excluding a couple of off diet days that will be obvious, are their any recommended changes to my diet that you would make? For example, I eat a fair amount of diary products (low / 0% fat youghurt, Greek Youghurt, Quark, and cottage cheese before bed) each day.

    ** Your fitday journal isn't showing any foods for any of the days so it's hard for me to tell? Again, I am going to go back to the point that if you are 12%, you're pretty lean and I wouldn;t worry so much about what you;re doing on the diet front, you're obviously going about things in the right way.

    ### I opened up www.fitday.com to everyone. You should be able to access everything that is loaded into it.

    Please send me a friend request, then I will accept it and then lock it down to friends only again. (FYI, I have no idea how to request being a friend, but I know how to accept a request).


    3. I have not been making my grams of fat goal. Would it be better to increase fat by eating 2% diary products, taking more fat supplements, and/or chaning other foods?

    ** Yep, thats a good way to get your fat levels up. Throw in some nuts too.

    What are your current goals, to drop or gain weight?

    ### I can easily add some additional walnuts and almonds during the day. (I am deathly allergic to peanuts and Brazil nuts, so they are OUT!)

    My goal is to gain muscle. Ideally, loose about 5+ kg fat and gain 10 kg muscle leaving me at about 88 to 90 kg!
    Some changes as of today:

    1. I had a bottle of USPLabs Recreate, so I starting using this (plan is 2 caps in morning and 2 in afternoon)
    2. Eliminate all wine until I drop at least 3 to 4 kg of fat

    Plus, I am considering reducing my diet to the following for the next two weeks in order to burn some fat, then adding Carbs back into the diet, as long as I gain muscle and not fat:

    - About 2,000 calories composed of 266 grams P; 50 g C; 80 g F plus 1 teaspoon of metemucil
    or
    - Carb cycling based on 1,900 / 2,100 / 2,300 calories with varying percentages
    Last edited by Eurodude; 03-15-2010 at 03:01 PM.

  23. #23
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20

    Photos 2010 March 15

    Attached are photos from this evening. I was 83.2 kg this morning.
    Attached Images Attached Images
    Last edited by Eurodude; 03-20-2010 at 03:04 PM.

  24. #24
    Senior Member
    Join Date
    Jun 2009
    Posts
    323
    Nice triceps, calves and a strong looking back. Leaning up too. Good idea on the diet - how's that panned out over the last 5 days?

  25. #25
    Wannabebig Member
    Join Date
    Dec 2009
    Location
    Italy
    Posts
    20

    15 March 2010 - I figured out how to include photos instead of attaching files!
    Last edited by Eurodude; 03-20-2010 at 03:23 PM.

Similar Threads

  1. Starting Strength Journal - first journal
    By ditogarcia in forum Member Online Journals
    Replies: 31
    Last Post: 12-08-2008, 07:14 AM
  2. Me Journal.........
    By Joey G. in forum Member Online Journals
    Replies: 6
    Last Post: 11-22-2002, 12:18 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •