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Thread: **My Diary**

  1. #1
    blummy is offline Junior Member
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    **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!

  2. #2
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    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?
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  3. #3
    blummy is offline Junior Member
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    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
    Last edited by blummy; 05-18-2013 at 02:24 AM.

  4. #4
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    Ur protein is too high....

    But if u want advise post up in the nutrition section...
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  5. #5
    blummy is offline Junior Member
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    Done, hopefully I'll get put on the right path and repost here thanks base

  6. #6
    blummy is offline Junior Member
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    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

  7. #7
    blummy is offline Junior Member
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    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.

  8. #8
    blummy is offline Junior Member
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    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

  9. #9
    blummy is offline Junior Member
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    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
    Last edited by blummy; 05-20-2013 at 04:15 AM.

  10. #10
    blummy is offline Junior Member
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    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
    Last edited by blummy; 05-20-2013 at 04:24 AM.

  11. #11
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    Quote Originally Posted by blummy View Post
    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 View Post
    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....
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  12. #12
    blummy is offline Junior Member
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    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

  13. #13
    lovbyts's Avatar
    lovbyts is offline Knowledgeable Member
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    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.

  14. #14
    blummy is offline Junior Member
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    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

  15. #15
    lovbyts's Avatar
    lovbyts is offline Knowledgeable Member
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    Quote Originally Posted by blummy View Post
    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?

  16. #16
    blummy is offline Junior Member
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    Quote Originally Posted by lovbyts View Post

    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

  17. #17
    blummy is offline Junior Member
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    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)

  18. #18
    blummy is offline Junior Member
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    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.

  19. #19
    blummy is offline Junior Member
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    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.

  20. #20
    blummy is offline Junior Member
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    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

  21. #21
    blummy is offline Junior Member
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    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

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