Jonesys Transformation Progress Diary :D

[SlimmerMe]

Jonesyy.....aren't you trying to gain lean mass? Seems to me you need to eat a bit more....but wait for the pros to chime in.

[Jonesyy]

SlimmerMe, to be honest, yes and no. I prefer a more 'rounded' look instead of the super toned look, so a bit of fat isn't the end of the world for me. Also do you think these pros are waiting for me to see if I come back after summer? After all I go abroad for a month in 3 weeks, so either way this is just a test period because I didn't want to wait, and I wanted a tad more weight on before I go anyway. WOuldn't mind a bit of feedback, but not sure they're interested lol.

I'll make sure in September I come back with a more serious plan with more goals etc.

Update: Forgot to mention, at the gym today when I did legs I felt a bit stronger, was good. Also:

Weight on start - 155lbs
Weight today - 158lbs

Nothing to ring home about, and I don't know where it has come from but it's good to see it swinging in that direction. I'll check back on that next week and reassess my diet

[SlimmerMe]

3 pounds is great. It all adds up.....or DOWN ( I am hoping! LOL! for me!)

Anyway as far as the pros? gotta be patient. They will help you. Keep posting!

[Nephets]

what lifts are you doing in the gym. Are you doing the basic squat, bench and deadlift. Are those totals increasing. As long as each workout you are adding weight or adding reps you know your getting stronger. If you think you are getting too fat too quick you can either drop the calories or add fasted cardio in the morning. I would go the second route if you have the time. Use the cardio to burn off the fat and use the calories to build new muscle.

[Jonesyy]

Thanks Nephets, it seems to have subsided a bit. Think maybe a bloatedness in result to the almost doubling of calories I was getting in.

I do all the compound exercises I can. Bench, deadlift, squats, clean and press. As well as other exercises obviously. This week I noticed my legs could do another 10kg a side on the squats which I found very motivational. Strangely, I can't really feel any soreness in my legs today, maybe DOS.

Today is Chest, or if I dont get a spotter, Back. Problem with chest is that it can sometimes ruin my shoulder day, so might even do shoulders today and leave chest until Friday/Sat.

[Nephets]

I try to make everyday at the gym a contest against myself. Always trying to get more reps or more weight than last time. It's a good way to see if your adding any extra muscle. Lifting heavier week after week.

[Jonesyy]

I try to make everyday at the gym a contest against myself. Always trying to get more reps or more weight than last time. It's a good way to see if your adding any extra muscle. Lifting heavier week after week.

What I have decided is when I start again in September I will be using a diary. It is hard to remember where you were last week, and therefore hard to put on say another 2.5kg to push yourself to the next level.

Day 8

Got up today late, again. Don't know how one week I can be up at 8am consistently and the next find it impossible to move until about 11am. Crazy.

11am - 1 cup of oats, sliced banana, multi vitamin tablet, protein drink.

12pm - 2 Egg whites, pasta in sauce 100g roughly. Needs scales too.

2pm - A steak, peas and some chips

4pm - Beans on toast

6pm - Post workout shake

8pm - Cottage cheese on crackers + whole grain bread and butter.


Gym Session - Back and Abs

First exercise was 1 set of lat pulldowns as a warmup (40kg) followed by 3 sets (60kg) for 6-8.

Second were deadlifts. Last week did 20kg a side, didn't want to push myself too hard first week back. This week went for 30kg p/side for 6. Also did a 1 rep max on 40kg a side, not much to you, a lot to me. Could have probably done 2.

Next did standing rows with a barbell. 10kg a side, 3 sets for 6-8.

Then I did some oblique training and a decline sit ups on a decline sit-up bench. 3 sets of each, super setted.

One-Armed rows with 30kg dumbells followed, decided I need some training gloves and my hands hurt a bit. Did 25kg last week. Might do 35kg next time.

Then I did a load of weighted ab routines, the usual, some leg raises too. Felt good this sesh, felt really pumped up and like I could have kept going.

[Nephets]

Definetly keep a journal. I have an app on my I phone. I know what I did last week and how it felt. As for the gloves, I wouldn't worry about them, your hands will tuffen up soon. I wouldn't bother with the one set max. Your more likely to hurt yourself at this point. Just keep adding weights or reps to make continual progress.

[gbrice75]

Definetly keep a journal

x2. I have an iPhone but don't even use an app for this - I just use the built in 'notepad' and track my lifts there, always trying to beat my last.

[Nephets]

x2. I have an iPhone but don't even use an app for this - I just use the built in 'notepad' and track my lifts there, always trying to beat my last.

I think the name of my app is called 'workouts'. It has a calendar and it keeps a graph of your weightloss, measurments, or specific exercises. Easy to use at the gym. END OF PROMO.

[Jonesyy]

I think the name of my app is called 'workouts'. It has a calendar and it keeps a graph of your weightloss, measurments, or specific exercises. Easy to use at the gym. END OF PROMO.

I just realised I have something like this on my iPod touch already. Always been a bit cautious about taking it to the gym though after what happened to my friends iPhone.

Hint: Glass screen no likey heavy dumbells.

The journal, along with an improved, more organised diet should really help me out when I do this without the need to stop for a month due to my trip. I look forward to seeing you all then, but I still have another 2 weeks or so to go on this and I'm already seeing some marginal benefits; always the motivator.

Chest today, but due to exams etc I have no spotter so will have to make due with an average session.

[SlimmerMe]

Every single day ahead of the game helps for your return!

[Jonesyy]

Today was a pretty good day. Chest day, upped the ante a bit and got rewarded for it. Also found out I'm up to 160 so that's up about 5lbs. Amazing, can only put it down to it being the first time my body has had such a good diet and part memory muscle (I have been about 165 before, but plateaued there).

One thing I did realise is that the top of my chest is severely lacking. And I mean badly. I have never properly trained my upper chest, because when I was younger I was ignorant to training exercises for upper lower and middle chest areas. Doing the flat exercises the whole time and I literally have nothing below my collar bone. I mean, nothing. So I have realised in the future I will be focusing on incline.

Day 9


10am

Oats, banana, water and multi-vitamin tablet. Protein shake.

11.30

2 eggs, some pasta in dolmio sauce.

1

Bowl of rice. A can of tuna

2.30

2 slices of bread. Some beans.

4

2 chicken breasts, pasta, some vegetables.

7

Post workout shake and an apple

9

Cottage cheese, crackers and half a cup of oats. Fish Oil tablet


The Workout

So it was chest day today. I am still doing weak (I am putting it down to the upper chest as I struggle on the first part of the exercise and am fine from there).

In comparison to last week though (when I could do 1 set then lost the energy to get the first rep up) I got all 3 sets done and had plenty left over for incline press and incline flies.

After I went to flies super setted with push ups.

Was a good sesh, felt a lot stronger from last week. Looking forward to next week, see if I can improve on it.

[Nephets]

keep an eye on your protein intake. That day looked way off. Even on my cheat days I make sure my protein is on point, every meal, every 3 hours.

[Jonesyy]

keep an eye on your protein intake. That day looked way off. Even on my cheat days I make sure my protein is on point, every meal, every 3 hours.

I roughly worked it out in my head to between 150-180 so yeh you are right. The problem is I have lost my weight gainer which I would be taking daily too, buffing me up another 50g protein. Obviously this is no replacement, but I don't know where else to get protein less buying loads more meat and having it all day every day.

That said I am talking now, when I do the main one I will be better off both financially and time wise so I would probably make the investment in more meat.

[Nephets]

just keep in mind how important meal prep is. You don't want to find yourself looking for something to eat when its already time to eat. If your out of weight gainer, you should make real sure that you have a protein source ready to go.

[Nickels326]

figuring out diets is always a pain.

[SlimmerMe]

just keep in mind how important meal prep is. You don't want to find yourself looking for something to eat when its already time to eat. If your out of weight gainer, you should make real sure that you have a protein source ready to go.

x a trillion......this is key and a challenge

[Jonesyy]

Don't worry Nephets I know and I wouldn't let myself run out in the future. With Serious Mass I've noticed after about 3 months it 'goes off' and I feel ill after taking it so it should be consumed quickly.

Like I said the good thing about this trial period stuff I'm doing is I can work out the issues with my diet/work outs and where to improve. My only struggle atm is my sleep; I have a slight case of insomnia most nights which makes it impossible to sleep when I need to, and too easy to sleep through the morning (or feel groggy through the day). Been doing well to keep up before 11am most days though, going to hope the pattern sticks around 10am at least.

I'll be working through the summer so I'll have a good amount of money going into my next year at Uni. This translates to me as "I can buy all the food I need". I'll probably have 2 meat meals a day, instead of 1.

[Jonesyy]

Day 10

Decided to use this as a day of rest so I could own my coursework. Similar tomorrow, but going to do legs and shoulders somewhere in there.

10am - Oats, banana, multi vit, protein drink

12am - Beans on Tooast

1pm - Pasta

3pm - Chicken, rich, veges, fish oil

6pm - whole bread (2 slices), 2 scoop protein drink

8pm - Cottage cheese and crackers


Boring day. Missed the gym Poor body. I think it's upset.

[Jonesyy]

Day 11

I think today I have hit the pinnacle of my current diet. I have started to run out of food and I'm obviously winding down to go home for the summer. So from today on I am going to eat as well as possible and still do the gym, but my diet will not be perfect and probably not where it needs to be. Like I said it is a matter of priorities at the moment.

I would like to thank everybody who has really helped me in this thread. Especially SlimmerMe and Nephets. I will keep researching and developing the diet/workout based on what I have learned so I can come back and really go at it next year when I have more time.

I'll write a summary of what I have achieved so far at the bottom of this post:

Gym Workout Today:

Did legs again along with abs. I have decided I want a bigger, stronger midsection as my waist is way too narrow. Genetics? Yes, but doesn't mean I can't increase the size of my obliques and hip flexors. Does anybody know the best exercises for hip flexors? Currently the only thing I can think of doing that will help that is also weighted are the squats.

Anyway I thought I'd try some new machines for legs today and I found out what was wrong with my technique for my squats. The weight was too heavy for my back. Moved onto the seated leg press and it was perfect. Going to use this for now I think. Will probably still do lighter squats though, as they are compound exercises.

Was a decent session though, and got a good ab work out in.


Summary of 11 days I was doing diet properly (mostly).

Weight Gained:
Partly memory muscle, maybe a little water weight but 8lbs. Up from 155 to 163 roughly. Was nice to see it go up either way!

Strength Gained:

Everything went up, but that is to be expected as I had a long break. Saw most improvement on legs.
Squated 30k a side week 1.
This week, 50k a side for 6.


Thanks again, I'll keep lurking and learning

[SlimmerMe]

Good luck and see ya when you get back. Have a great trip!

and then.....Back in the saddle!

[Jonesyy]

Good luck and see ya when you get back. Have a great trip!

and then.....Back in the saddle!

Definately! I'll train for another week and post up new pics, I swear there is a huge difference (probably memory muscle though) and I cannot wait to see the true effects a diet can have when I have the money and time to support it!

If I make it up and down Kilimanjaro ok Thanks

[klitch]

Hey,

Have fun overseas, I have been back to Africa twice and love it. Has anyone commented on your diet?

If you live UK, Sainsburys sell packs of 15 free range eggs for about £2, 3 packs of 700g of lean mince (make each pack into six burger patties = 25g of pro each), turkey steaks 3 packs for £10, kilo bags of rice a dirt cheap, big bottle of EVOO, bulkpowders sell whey cheapest in europe. Your diet doesn't look ideal to say the least and thats from a rookie dieter.

Klitch

[Jonesyy]

Hey,

Have fun overseas, I have been back to Africa twice and love it. Has anyone commented on your diet?

If you live UK, Sainsburys sell packs of 15 free range eggs for about £2, 3 packs of 700g of lean mince (make each pack into six burger patties = 25g of pro each), turkey steaks 3 packs for £10, kilo bags of rice a dirt cheap, big bottle of EVOO, bulkpowders sell whey cheapest in europe. Your diet doesn't look ideal to say the least and thats from a rookie dieter.

Klitch

Wow I thought Sainsbury's was expensive? Those are some good deals! Thanks for commenting anyway, I haven't had much feedback but to be honest GB is right, at only a 3 week plan it isn't really worth paying attention. When I come back it will be September through to December and then on from there! I'll be able to keep a real record and do it properly. I can't wait now I know the gains I can make!

[klitch]

I spent 6 months only worrying about getting 300g of protein a day and not looking at my macros and put on 14 kg, only working out two times a week, however I did put on a bit of fat and am currently cutting.

Even if its only three weeks it might be an idea to lock in some good habits so you hit it running on your return. The biggest thing for me has been eating six times a day (although I rely to heavily on shakes it seems to be working) and always eating a protein source with each meal. It has taught me how to eat and I'm already looking forward to putting on clean mass as I have learnt how many cals I need and different combos of food to achieve this.

Some of your meals e.g. beans on toast are just two carb souces and sugar, pasta on it own (jar sauces are usually bad in terms of sugar).

Good luck with everything,


Klitch

[Jonesyy]

My Final Diet should look something like this.

Meal 1: 8-10am Quinoa in the morning, and a banana.

Meal 1.5: 10.30am: Half an hour later take half serving of weight gainer.

Meal 2: 12pm: Pasta and Chicken Breast (sliced).

Meal 3: 1pm: Half serving weight gainer.

Meal 4: 3pm: 2 hard boiled eggs, beans on toast

Pre workout shake: No Xplode
Post Workout Meal: Instant Whey and some form of fruit

An hour later, Meal 5: Chicken/Beef/Fish/Steak likely with brown rice and some whole grain bread.

Meal 6: 7pm: turkey slice sandwich (brown bread).

9pm: Cottage Cheese and crackers, fish oil tablet.

Supplements give me about 80g protein. Food should give me around 120g protein. 200g protein and I weight 160lbs. Will simple pack in more protein if I need to. Carbs quite high due to being a hardgainer too.

When I get to 200lbs I intend to find an equilibrium where I neither gain nor lose weight. THen I will add 1.5xg protein and tweak my diet to make it a cutting one. Simples. I hope :P

[klitch]

Supplements give me about 80g protein. Food should give me around 120g protein. 200g protein and I weight 160lbs. Will simple pack in more protein if I need to. Carbs quite high due to being a hardgainer too.

I thought as a hardgainer you would be looking for 1.5-2g / lb?

I suspect you will need more protein than 200g to get to 200lbs

[Jonesyy]

I suspect you will need more protein than 200g to get to 200lbs

Will simply pack in more protein if I need to.

200g protein will be enough to start making improvements and it was just an estimate because I didn't work out the values of each meal. Now I have it is about 220g protein. That is 1.5x. As I get to 170/157lbs I'll just increase it as I go. It's the carbs I need to find a balance with.