**My Diary**

Hey guys i'm going to do progress reports as i go along to keep me training and keep me motivated to eat clean. So if you do happen to read this and see i'm doing something wrong say so. I want to use to to learn as much as possible. Plus i need the motivation becuase i've just come back from a shoulder problem well slowly worked my way back so it's time to get into it serious now i'm all better and hopefully this will help.

I currently train weights 4 times a week in the AM and train kickboxing 2-3 times a week in the PM Plus sprints 1-2 times a week. I like running i will always do it haha.

Feel welcome to give me any tips on recipes on my food as well. i eat clean but i'm not very creative so it can get pretty boring!!

Now, i use HIT training is my prefered method of training. With food i've tried cal restrictions and i've tried carb cycling. I can't deal with no carbs for a long period of time, makes me feel terrible. From playing around what seems to work best for me is:
Day 1: high carb
Day 2: medium carb
Day 3: medium carb
Day 4: low carb
Day 5: no carb

Can change depending but that's the general structure. the weight just falls of me.


Today i did:

4:30am:
-Whey pro (useually cook couldn't be bothered)
-Pre workout amoino acids.

5:30am: Trained Back *HIT*
-Lat iso pullover
-Lat pulldown (wide)
-1 arm Dbell row
-Seated cable row (wide)
-Shrugs
-hyper exstensions
-3/4 deadlifts

All to failure by using rest pauses, static holds, drops sets ect.

6:30am Post
-1/2 serve Whey iso
-5 egg whites + 1 full egg

8:30
200g chicken
70g broc
30g bean
30g spinach

10:30am
200g chicken
70g broc
30g bean
30g spinach

12:30pm
-whey pro

2:30pm
200g chicken
70g broc
30g bean
30g spinach

4:30
-Whey pro
Got hungry so:
**2 slices of spelts and grain bread** with almond spread
**11g pro
3g fat
30g carb (3g sugar)**

dinner at 6:30 which will be either salmon or steak with veg haven't decided yet then before bed some Udo's oil blend.

Now it's time to start cooking up some food for tomorrow, probably be much the same but with carbs, Got a fair bit of chicken in the firdge so i better use it up!

By 'you eat clean' do you mean you wash your food with soap?

Lol only kidding, but there is no such thing as clean eating..... If u wanna eat that way then go for it, but damm, it's boring....

Macros come first..... What are ur macros?

And what are ur goals?

For dinner i ended up going out because my mate is going away for a while. I got salmon about 150-175g with veg, no dressing or sauces.

At the moment i'm aiming for about 2500 cal to play around with first.

MACRO BREAKDOWN WILL BE COMING ONCE ADVICE IS GIVEN :)

Goals are:
-Lean muscle
-Drop body fat down slowly while maintaining the muscle i have haha

Then at a body fat % i'm at and happy and can maintain easily i will start to try and put on more muscle without putting on mass amounts of body fat.

I'm 180cm tall about 173lb and anywhere from 12-15% bodyfat

Ur protein is too high....

But if u want advise post up in the nutrition section...

Done, hopefully I'll get put on the right path and repost here thanks base

Today i trained:

Shoulders and triceps:
-Dbell shoulder press
-Dbell side raises
-Cable side raises
-Rear delt machine

-Tri pull/push downs
-Skull crushers
-Ran out of time to finish with dips (slept in)

Was really sore, absolutely killed me and got a awesome pump. arms feel like they where going to drop of and still do..

Food has been on track so far

Meal 1 *Pre*:
-2x high bran Weetbix
-Whey pro
-Pre amoino acids

Meal 2 *Post*
-Whey iso

Meal 3 (practically could be linked with meal 2 was about 30 min after
-4 egg whites
-2 full eggs
-2 high bran weetbix

Meal 4:
-200g chicken breast
-150g Brown rice
-veg

Meal 5:
-200g chicken breast
-150g Brown rice
-veg

Meal 6:
-200g chicken breast
-150g Brown rice
-veg

Meal 7:
-Whey protien shake

SNACK:
-1 can of tuna
-penuts

Just waiting for dinner now

Still waiting to get some help from the nutrition thread then i will work on my macros over the weekend and really get them sorted out.

Today went as follows:

Meal 1:
-4 high bran weetbix (No milk)
-whey protien (forgot to by eggs..)

Meal 2:
-200g Chicken breast
-150g Rice
-Veg

Workout:
-Light 20 min 5 kilometer warm up run
-kickboxing warmup
-Kickboxing for an hour consisting of about 10-15 rounds of 3min sparring

Meal 4: PWO
- Whey iso
- 200g Pork
- Veg
- Some of the girlfriends chips.... not many maybe 10?

Meal 5:
-200g Chicken
-75g Rice ( cut down due to the chips from meal 4)
-Veg

Meal 6 (Will be):
-200g Steak
-Veg

Meal 7 (Will be):
-1 tbspoon udo oil blend

Tommrrow is all sorted out Food will be as follows:

Meal 1:
-100g Spelt
-2 Egg whites
-2 Full eggs
-Pre work out aminos

44.6 Pro 61.4 Carbs 14.2 Fat 551.6 Cal

Workout: HIT CHEST AND BI'S
-Inclcine bench:- 3 warm up sets, 1 feel set 1 working set tp failure followed up with drop sets and rest pause
-flat bench:- 1 feel set, 1 working set to failure drop down rest pause followed by another working set
-Cable cross over:- 2 warm up sets 1 feel set 1 working set tp failure, drop sets

-Bbell curl -2 warm up sets, 1 feel set, 1 working set to failure, cheat forced reps followed with negs + drop set
-incline dbell curl- 1 feel set, 1 working set to failure, rest pause

When going to failure half reps and quater reps where used.

Meal 2 PWO
-5 1/2 Weetbix
-35g Whey Iso

40.9 PRO 57.12 Carb 6.12 Fat 451.2 Cal

Meal 3 PPWO
-200g Brown rice
-130g Chicken breast
-70g broc
-50g bean
-50g Spinach

42.1 PRO 62.95 CARB 4.6 FAT 461.6 CAL

Meal 4
-150g 4 bean mix
-120g Lean mince
-4 aspargus spears
-50g spinach
-70g broc
-10g Spice mix

41.9 PRO 36.7 CARB 7.1 FAT 378.8 CAL

Meal 5
-150g Sweet Patato
-2 Cans of tuna
-20g low fat cottage cheese
TUNA BAKE

40.9 PRO 37.98 CARB 3.56 FAT 347 CAL


KICKBOXING (cardio)

Meal 6:
-150g Salmon
-4 spear asparagus
-50g spinach
-50g beans
-70g broc

38.55 PRO 10.75 CARBS 19.35 FAT 371.32 CAL

Totals: 246.8 PRO 260 CARBS 54.5 FAT 2525 CAL

Meals for tomorrow are:

Meal 1 :
110g Oats
25g whey
aminos

44.5g PRO 63.5g CARBS 10.4g FAT 526 CAL

HIT TRAINING LEGS AND CALVES


Meal 2:
5 weetbix
35g whey iso

40.9 PRO 57.1 CARBS 6.1g FAT 451 CAL

Meal 3
200g Lentils
100g Lean mince
70g Broc
50g Beans
Spices

46.1 PRO 62.4 CARBS 6.1 FAT 489 CALS

Meal 4
175g Chicken
4 asparagus spears
50g Spinach

44.4 PRO 3.75 CARBS 3.5g FAT 224 CALs

Meal 5
-2 Cans of tuna
-2 Full Egss

47.6g PRO 1.4 CARBS 11.8g FAT 302.2 CAL

CARDIO:- Kickboxing

Meal 6
100g Salmon
50g Beans
50g Spinach
70g Broc

26.4g PRO 8.75 CARBS 12.9 FAT 258 CALS

TOTALS:
249.9 PRO 197 CARBS 50.9 FAT 2250 CALS

Quote:

---

Originally Posted by blummy

Tommrrow is all sorted out Food will be as follows:

Meal 1:
-100g Spelt
-2 Egg whites
-2 Full eggs
-Pre work out aminos

44.6 Pro 61.4 Carbs 14.2 Fat 551.6 Cal

Workout: HIT CHEST AND BI'S
-Inclcine bench:- 3 warm up sets, 1 feel set 1 working set tp failure followed up with drop sets and rest pause
-flat bench:- 1 feel set, 1 working set to failure drop down rest pause followed by another working set
-Cable cross over:- 2 warm up sets 1 feel set 1 working set tp failure, drop sets

-Bbell curl -2 warm up sets, 1 feel set, 1 working set to failure, cheat forced reps followed with negs + drop set
-incline dbell curl- 1 feel set, 1 working set to failure, rest pause

When going to failure half reps and quater reps where used.

Meal 2 PWO
-5 1/2 Weetbix
-35g Whey Iso

40.9 PRO 57.12 Carb 6.12 Fat 451.2 Cal

Meal 3 PPWO
-200g Brown rice
-130g Chicken breast
-70g broc
-50g bean
-50g Spinach

42.1 PRO 62.95 CARB 4.6 FAT 461.6 CAL

Meal 4
-150g 4 bean mix
-120g Lean mince
-4 aspargus spears
-50g spinach
-70g broc
-10g Spice mix

41.9 PRO 36.7 CARB 7.1 FAT 378.8 CAL

Meal 5
-150g Sweet Patato
-2 Cans of tuna
-20g low fat cottage cheese
TUNA BAKE

40.9 PRO 37.98 CARB 3.56 FAT 347 CAL


KICKBOXING (cardio)

Meal 6:
-150g Salmon
-4 spear asparagus
-50g spinach
-50g beans
-70g broc

38.55 PRO 10.75 CARBS 19.35 FAT 371.32 CAL

Totals: 246.8 PRO 260 CARBS 54.5 FAT 2525 CAL

---

Quote:

---

Originally Posted by blummy

Meals for tomorrow are:

Meal 1 :
110g Oats
25g whey
aminos

44.5g PRO 63.5g CARBS 10.4g FAT 526 CAL

HIT TRAINING LEGS AND CALVES


Meal 2:
5 weetbix
35g whey iso

40.9 PRO 57.1 CARBS 6.1g FAT 451 CAL

Meal 3
200g Lentils
100g Lean mince
70g Broc
50g Beans
Spices

46.1 PRO 62.4 CARBS 6.1 FAT 489 CALS

Meal 4
175g Chicken
4 asparagus spears
50g Spinach

44.4 PRO 3.75 CARBS 3.5g FAT 224 CALs

Meal 5
-2 Cans of tuna
-2 Full Egss

47.6g PRO 1.4 CARBS 11.8g FAT 302.2 CAL

CARDIO:- Kickboxing

Meal 6
100g Salmon
50g Beans
50g Spinach
70g Broc

26.4g PRO 8.75 CARBS 12.9 FAT 258 CALS

TOTALS:
249.9 PRO 197 CARBS 50.9 FAT 2250 CALS

---

I'd not put you over 200g of protein for now TBH.... I'd keep those fats where they are and add the extra carbs....

Thanks base, Will re-arrange on the weekend.


Missed my legs yesterday morning so did them in the PM instead was full on but so many people there at the time of night and alot where just on facebook standing around the machines 'using' them so wasn't the best one i've done. BUT it's the next day and my legs are killing me and walking like a wierdo..

Today was as follows:

Meal 1:
5 weetbix
35g whey con

40.9 PRO // 57.1 CARBS // 6.1 FAT // 451 CALS

Meal 2:
4 Slice of spelt grain bread (low GI and low sugar only 3g in all of that)
6 egg whites

42.8 PRO // 58 CARBS // 12 FAT // 511.2

Meal 3:

180g Quinoa
70g 4 Bean mix
100g Turkey
70g Broc
50g Beans
50g Spin

42.9 PRO // 60.6 CARBS // 2.0 FAT // 432.5 CALS

Meal 4:

160g Chicken
20g Cottage Cheese
50g Spinach
50g Beans

42.4 PRO // 6.73 CARBS // 3.66 FAT // 229.62 CALS

Meal 5:

180g mince
70g Broc
50g Spinach
10g Spices

42.4 PRO // 14.32 CARBS // 9.03 FAT // 308.4 CALS

Meal 6:

100g Turkey
2 Full Eggs
70g broc
50g Spinach
50g Beans
4 Aspargus spears

42.8 PRO // 16.4 CARBS // 10.5 FAT // 332 CALS

TOTALS: 251.4 PRO // 207.9 CARBS // 42.5 FATS

You wouldnt want this moved to the members cycle results area would you?
MEMBER'S CYCLE RESULTS

You dont have to be on cycle or using aas to keep a log there and it's a little more appropriate location.

If you wont, i don't mind just didn't really know where to put it. haha

Even the NUTRITION RESOURCE FORUM? Alot seem to post there also

Quote:

---

Originally Posted by blummy

If you wont, i don't mind just didn't really know where to put it. haha

Even the NUTRITION RESOURCE FORUM? Alot seem to post there also

---

I think most people do their logs in the cycle section to show before/after results or the member pictures forum.
http://forums.steroid.com/members-pictures/
If you want it moved I can ask for you or you?

Quote:

---

Originally Posted by lovbyts

I think most people do their logs in the cycle section to show before/after results or the member pictures forum.
http://forums.steroid.com/members-pictures/
If you want it moved I can ask for you or you?

---

Yea that's fine. If you'd like to ask go for it.
Thanks

Sorry missed yesterday was busy!

Day went:

Meal 1:

80g Spelt
2 Full Eggs
2 Egg Whites
30g Blue berries
pre workout aminos

44.72 PRO // 63.95 CARBS // 14.32 FAT // 563.36

TRAINED HIT BACK:
-Lat iso
-Lat pulldown
-wide grip high row
-bent over barebell row
-shrugs

-hyper exstentions
-straight leg deads

Meal 2:

5 weetbix
whey iso 35g

40.9 PRO // 57.12 CARBS // 6.12 FAT // 451.2 CALS

Meal 3:

250g Sweet patato
2 cans of tuna
70g broc
50g beans
10g cottage cheese

43.67 PRO // 65.24 CARBS // 4.33 FAT // 474.6 CALS

Meal 4:

160G chicken
70g broc
50g beans

41.1 PRO // 7 CARBS // 3.2 FAT // 221.3 CALS

Meal 5:
140g Turkey
4 aspargus spears
70g broc
50g beans
1/4 avacado

41.9 PRO // 12.1 CARBS // 11.5 FAT // 319 CALS

TRAINED KICKBOXING
-5K RUN
-PAD WORK

MEAL 6:

100g salmon
100g turkey
(forgot to cook veg)

Today went something like this:

Meal 1:
-100g Spelt
-2 Egg whites
-2 Full eggs
-Pre work out aminos

44.6 Pro 61.4 Carbs 14.2 Fat 551.6 Cal

Workout: SHOULDERS AND TRI'S
-dbell press slight incline to hit front delt
-dbell Side raises
-1x upright row (superset)
-machine side raise
-machine rear delt
-1x row for rear delt (superset)

-tri pulldown
-skullcrushers
-dips

Meal 2 PWO
-5 1/2 Weetbix
-35g Whey Iso

40.9 PRO 57.12 Carb 6.12 Fat 451.2 Cal

Meal 3 PPWO
-200g Brown rice
-130g Chicken breast
-70g broc
-50g bean
-50g Spinach

42.1 PRO 62.95 CARB 4.6 FAT 461.6 CAL

Meal 4
-150g 4 bean mix
-120g Lean mince
-4 aspargus spears
-50g spinach
-70g broc
-10g Spice mix

41.9 PRO 36.7 CARB 7.1 FAT 378.8 CAL

Meal 5
-150g Sweet Patato
-2 Cans of tuna
-20g low fat cottage cheese
TUNA BAKE

40.9 PRO 37.98 CARB 3.56 FAT 347 CAL

Dinner has not been sorted yet, still figuring it out. Might be going out not sure yet.

Today was a rest day so carbs where lowered in term lowering my over all cals.

Meal 1:

100g oats
35g whey con

41.45 PRO // 58.36 CARBS // 9.87 FAT // 488.08 CALS

Meal 2:

130g chicken
200g brown rice
70g broc
50g beans

42.1 PRO // 62.95 CARBS // 4.6 FAT // 461.6 CALS

Meal 3:

2 cans of tuna
2 full eggs
70g broc

47.6 PRO // 1.4 CARBS // 11.8 FAT // 302 CALS

Meal 4

60g Whey con

49.2 PRO // 2.76 CARBS // 1.92 FAT // 225.1 CALS

Meal 5:

175g Chicken
70g broc
50g beans

44 PRO // 3.5 CARBS // 3.5 FAT // 221.5 CALS

Meal 6:

110g Steak (all fat cut off)
Peas, corn, mash, broc

MACROS: ?? Girlfriend cooked for me, i don't normally eat steak so i don't know what the macros for them is, didn't eat the mash but had the peas and corn + broc

TOTALS (not including last meal: 225.65 PRO // 134.22 CARBS // 31.69 FAT // 1724.7 CALS

Last meal steak having higher fat i assume pushed fat up around 40g pro up to around 250g and cals around 2000.

Tomorrow morning do some fasted cardio and another rest day getting ready for chest and bi's on monday.

Today i woke up and did some cardio on an empty stomach.

Did a 400cal run

then food was as follows:

PRO // CARBS // FAT // CALS

Meal 1:
5 weet bix
30g whey iso

36.8 // 56.9 // 5.96 // 422.24

Meal 2:
4 egg whites
2 full eggs
20g whey con

43.4 // 2.32 // 14.84 // 316.4

Meal 3:
175g Chicken
50g spinach
70g broc
50g beans

47.1 // 10.75 // 3.5 // 262.9

Meal 4:
45g whey con
50mL unsweetened almond milk
10g spelt flour
10g low suger cocoa powder
10g almond spread
5 low suger choclate

43.25 // 13.08 // 9.58 // 311.56

Meal 5:
175g Turkey
4 aspargus spears
70g broc

45 // 5.5 // 0 // 202

Meal 6:
200g salmon
50 spinach
70g broc
50g beans

48.7 // 8.75 // 25.8 // 462

TOTALS: 263.27 // 95.36 // 59.68 // 1975 CALS

Been really busy lately so haven't been able to post my stuff up.

Diet has been good. Been hitting all my macro targets and still training hard.

Today was a rest day and tomorrow I've got back. Hopefully will have time to do a post up