Patrick's log. Start date 21/02/10

[paddy155]

Hello everyone. I think it is about time that I create a log to track my progress. Before I begin I would like to tell you a little about myself.
I will be turning 28 next month and for the last 12 year's I have never trained consistently or ate the proper diet that one should in order to build muscle. I have alway's had a very unhealthy diet. Well it is time for a change. With the knowledge and experience of you fellow member's if feel that I am ready to embark on the journey as a bodybuillder. The knowledge and experience some of you have is priceless and I thank you for sharing it.
So let's begin.

STATS

27 year's old
191cm tall
217 lbs
bodyfat % unknown. Nark recommended I start on 10 Kcal's per lb of bodyweight

DIET

MEAL 1 ( 6.00am) 30g pro,20g carbs,5g fat
300g of pasturized eggwhites = 30g pro
87g of sweet potato = 18g carbs
50g green beans = 2g carbs
10g almonds = 5g fat
500ml water

MEAL 2 (8.00am) 30g pro,20g carbs,5g fat
37g of eggwhite powder = 31g pro
33g ultra fine oats = 20g carbs
10g almonds = 5g fat
500ml water

MEAL 3 (9.30am) 30g pro,20g carbs,5g fat
140g tuna in spring water = 32g pro
87g of sweet potato = 18g carbs
50g green beans = 2g carbs
10g almonds = 5g fat
500ml water

MEAL 4 (12.30am) 30g pro,20g carbs,5g fat
140g tuna in spring water = 32g pro
87g of sweet potato = 18g carbs
50g green beans = 2g carbs
10g almonds = 5g fat
500ml water

MEAL 5 (2.30pm) 30g pro,20g carbs,5g fat
37g eggwhite powder = 31g pro
33g ultra fine oats = 20g carbs
10g almonds = 5g fat
500ml water

MEAL6 (5.00pm) 30g pro,20g carbs,5g fat
300g pasturized eggwhite = 30g pro
87g sweet potato = 18g carbs
50g cauliflower = 2g carbs
10g almonds = 5g fat
500ml water

MEAL 7 (7.00pm) 30g pro,20g carbs,5g fat
135g turkey breast = 35g pro
87g sweet potato = 18g carbs
50g cauliflower = 2g carbs
10g almonds = 5g fat
500ml water

MEAL 8 (9.30pm) 30g pro,20g carbs,5g fat
135g turkey breast = 35g pro
87g sweet potato = 18g carbs
50g brocolli =2g carbs
10g almonds = 5g fat
500ml water

MEAL 9 (10.30) 30g pro,20g carbs,5g fat
150g pink salmon = 30g pro,6g fat
50g brocolli = 2g carbs
500ml water

SUPPLEMENTS

B-complex vitamins, 1 cap with every meal.
Chromium polynicotinate,400mcg with every meal.
Bromelain,1000mg prior to every meal.
Serrapeptase,10mg daily.

TRAINING (IRON MAN'S HIT)

I am still trying to ease myself into my training. I train every second day which last's 50-60 min's max followed by 30mins high intensity cardio (running). I do 3 set's per muscle group. First set is 6-10 reps,second set is 3-5 reps followed by the third set which is 11-15 reps. I always try to use proper form and use compound exercise's. When I reach the maximum of reps allowed for each set,I increase the weight by 500g. I have a set of micro weights. Every workout I try beat my number of reps performed on my previous workout by one. When I hit my maximum I increase the weight. Obviously I could not do this if I added 1.5kg-2kg to my weight's as I would plateau very quickly,but with the micro weight's I feel I can.

MONDAY CHEST,SHOULDERS,TRICEPS,TRAPS

Bench press (6-10) 50kg,9 reps (3-5) 55kg,5 reps (11-15) 30.5kg,15 reps
D Bell press (6-10) 11.5kg,10 (3-5) 16kg,5 (11-15) 8.5kg,15
Tricep
extensions (6-10) 12.5kg,10 (3-5) 17.5kg,5 (11-15) 9.5kg,15
Barbell
shrugs (6-10) 62.5kg,10 (3-5) 72.5kg,5 (11-15) 52.5kg,15

WEDNESDAY BACK,BICEPS,QUADS,HAMS

Good mornings (6-10) 8kg,10 (3-5) 11kg,5 (11-15) 3.5kg,15
Barbell rows (6-10) 27kg,10 (3-5) 32kg,5 (11-15) 22kg,15
Barbell curls (6-10) 22kg,10 (3-5) 27kg,5 (11-15) 17kg,15
Squats (6-10)42kg,10 (3-5) 47.5kg,5 (11-15) 37kg,15
Straight leg
deadlifts (6-10) 21kg,10 (3-5) 20kg,5 (11-15) 16kg,15

FRIDAY (same as monday and so on ) A break of 5 day's will be took every 8 weeks to allow body to recover fully and give CNS a rest.

I have not included the weight of the olympic bars etc in with my exercise's just so it is easier for me to follow.
I will be reviewing my diet and be taking fresh pictures every month to track my progress.
Thanks for taking the time read.

CURRENT TARGET IS TO HIT -10% BODYFAT

[paddy155]

current pics

[Narkissos]

Sweet Patrick

Good luck!

[t-gunz]

paddys in... chuck him in the bin





best of luck

[Swifto]

Dont consume your water with your meal. 30-45mins proir.

[Swifto]

That your advice Nark?

SUPPLEMENTS

B-complex vitamins, 1 cap with every meal.
Chromium polynicotinate,400mcg with every meal.
Bromelain,1000mg prior to every meal.
Serrapeptase,10mg daily.

[paddy155]

Yeah,the supp's were recommended by Nark.

[Narkissos]

That your advice Nark?

SUPPLEMENTS

B-complex vitamins, 1 cap with every meal.
Chromium polynicotinate,400mcg with every meal.
Bromelain,1000mg prior to every meal.
Serrapeptase,10mg daily.

Yep.

As his bodyfat drops, chromium intake will be lowered.

[Swifto]

Yep.

As his bodyfat drops, chromium intake will be lowered.

How do you find chromium, when compared to ALA and vanadium as a GDA?

I use ALA and have some of my clients on it.



How are things going Patrick?

[paddy155]

Hi Swifto. Thing's are progressing along nicely. Diet broke down as it got on top of me a few day's into it with work commitment's but training has been consistent and I am begining to enjoy my training again. Although diet has not started this month I fully intend on begining at the end of this week. I have however intended to tweak my diet. I have decided to change the number of meal's from 9 to 6 and have decided to change my food choice's also. I will post my new diet next week but I intend on keeping it extra simple and tweak it month by month as I go along. Nark said to me "if keeping it extra simple is doable,then I suggest on keeping it extra simple"
I spend so much time sitting drawing up diet's trying to perfect every piece of it and then it fail's,so I have decided to keep it simple. It maybe plain,boring,generic etc,but if it make's it doable for me and is consistent then I am on the right path I need to be.
What about you mate,how is your training etc going ? Did not know you were a personal trainer. I have read a lot of your previous thread's and I have huge respect for you. I do not fully understand it all but it makes very good reading.

[paddy155]

bump

[Swifto]

Hi Swifto. Thing's are progressing along nicely. Diet broke down as it got on top of me a few day's into it with work commitment's but training has been consistent and I am begining to enjoy my training again. Although diet has not started this month I fully intend on begining at the end of this week. I have however intended to tweak my diet. I have decided to change the number of meal's from 9 to 6 and have decided to change my food choice's also. I will post my new diet next week but I intend on keeping it extra simple and tweak it month by month as I go along. Nark said to me "if keeping it extra simple is doable,then I suggest on keeping it extra simple"
I spend so much time sitting drawing up diet's trying to perfect every piece of it and then it fail's,so I have decided to keep it simple. It maybe plain,boring,generic etc,but if it make's it doable for me and is consistent then I am on the right path I need to be.
What about you mate,how is your training etc going ? Did not know you were a personal trainer. I have read a lot of your previous thread's and I have huge respect for you. I do not fully understand it all but it makes very good reading.

Keep it simple. I always have done. Simplicity works.

Thank-you. I am fine, training going well (clients and I).

Keep things simple, as above, but do not be afraid of experimenting.

[paddy155]

23/03/2010. Some updated pic's.