Backspace's Journal and image gallery!

I did lift yesterday. Did not feel liek it but I did it. Then I felt great. My personal trainer is comming in on Saturday to help me out, my gains have slowed.

I also think my monster long weekend affect my muscle mass slightly. I made some small gains in my last work out, but I also feel I have "hit the wall" getting changed up this week.

Diet is still going pretty crap.
 
Today is a new start for my diet

Saturday, my personal trainer came around and we changed up a few things. I am now 6 weeks into my program, I made some incredible gains just by changing my grip (I was able to push out more reps with more weight).

I am going to run more.

Today (Monday)

Breaky - 1/3 cup oats, low fat milk + banana.
 
Thank you!

I am having big trouble with my diet still. Considering I have been eating crap for most of my life I should not expect it to be easy.

I can eat a healthy breakfast no problem eg today

1/3 cup oats w/ Banana
Morning tea 2 litres of water (over two hours), one apple, one kiwi fruit.

Then lunch I had a nice sandwich. Right after that, I was still hungury so I had a small chips and gravy and chicken stick crap.

It's like my mind goes , nah you are doing this. you are eating crap.

But as Garry (my PT)said, you need to make small changes.

Speaking of changes we changed up my plan, here it is

Yesterday was my first day of doing it, I had my GF spotting me on the bench lol as it is getting heavy for me.

Dead lifts

51kg 8/8

Bench

51kg 10/7 (she helped push the last one out, with Garry I did 10/12!)

Bent over row

51kg 12/12 (must increase here! 12 is my maximum)

DB raises

12 kg 12/10

DB pull over

20 kg 12/12 (but it kills me every time, I don't really have enough weights to increase without taking my bench apart)

Tricep extension

20kg 8/7 I think)

Bi curl

11kg R 12/8 L 12/7 (gains slowing down here)

Ran around the block straight after, it's good I have been running after nearly every work out.

I really need to run more though in my off days.

Looking forward to a run tonight, perhaps some Yoga and some Xbox.

I will post a pic here soon, I have been so lazy about posting pics

Reading back over my journal, my diet has been **** for a while. I wish I could run more and still eat some crap food.

I think I would like to tone my gut down, be toned slightly and then just small amounts of resistance exercise to maintain.
 
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This afternoon I did a 10 min run followed by interval sprint training with somone I met down the oval. (200m in under 30sec 3min rest, 2min rest, one min rest and I was done!)

The missus cooked me some dinner, stemed vegies + some roast chicken breast thing.

edit deleted to put more up


New back




Peace, working out is hard.
 
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Thought I would post this from another thread.

I have a buddy comming over today whos is going to train with me.



I was just wondering what interval training does. My PT is a old colleague. I spent about seven months just doing weights on my own. Once I was able to fully integrate exercise into my routine it was necessary for me to get help to establish a program to more efficiently reach my goals.

I was only running about once a week on my off days and I hated it. Now I really enjoy pushing myself, run post work out also (just a bit) and have started some pretty hard interval training (200 m sprint, 3min rest, 200m sprint 2min rest, 200 m sprint 1min rest) on some days and some longer distance running on other days.

Thank you for letting me know exactly why it works, another colleague claims that long distance running destroys muscles.

I think my diet is the major factor holding me back right now. I am trying though, but bad food, I have found, is harder to kick than smoking and some drugs.
 
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I had a mate come over yesterday, went really well, and I smashed out so mad reps.

My DB pull over was easy as at a higher rate. I have been running more and doing interval training, I think this is why.


Dinner was grilled fish and two potato scallops. I went to Triva afterwards and had a few pints, but no fatty foods.

Breaky today was bacon and egg roll (only day of the week I don’t eat clean for breakfast).

Lunch was a nice sandwich.

Here is a post from another thread about mate coming over.

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


It went really well! I shared all my knowledge with him, found out that he used to really like running and encouraged him to start off with one run a week, trying to do some interval training.

I have free weights and bench at my house, and I went through program, and got him using two 5kg weight working on form, I think he really likes it! I am able to share with him my mistakes, so he can get straight into cutting the fat (I lifted for ages thinking increasing muscle would burn more at resting etc, did not work that well, I “like running” now, and I have to get him doing some.
\
He wants to come back once a week and train at home once per week. I just got him working form and it was great, I have a little program for him.

I wanted him to do push-ups just to get him used to doing exercise, it is how I got into it.

Hahaha you are right about spotting, when I got to fail, he fully yanked on the bar, even after I told that I only need a light lift. He also caught his finger a little on second set.

But I was able to push myself heaps more, and make some pretty cool gains!

Having someone to train with is great. He has a big frame and in no time he will be buff as.
 
Friday rest

Saturday, morning interval training, BBQ, then as it was so nice, I went for a run, pushed myself up this hill, felt great. Pushed really hard.

Today (Sunday) played an 80 min game of football (Soccer).

Really trimming down. Cardi work is going really well. Wresteling with a mate last night he said I had some Abs building up, it is a change for someone to say something positive about my stomach for once!
 
Backspace said:
Friday rest

Saturday, morning interval training, BBQ, then as it was so nice, I went for a run, pushed myself up this hill, felt great. Pushed really hard.

Today (Sunday) played an 80 min game of football (Soccer).

Really trimming down. Cardi work is going really well. Wresteling with a mate last night he said I had some Abs building up, it is a change for someone to say something positive about my stomach for once!
Click to expand...

Good Morning, Backspace.

Keep up the good work, continue to work hard, be patient, and the goal you desire is yours.

Just wanted to pop in and see how you were doing.

Changing your diet and lifestyle is going to be tough at first, but give it a bit of time, and it will become second nature. Unless I missed it, I didn't read where you configured your personal calorie needs per day. Quit beating yourself up over small trivial food items; keep working on yourself and you will improve.

Any problems or questions?

Best wishes to you young man,


Chillen
 
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Chillen said:
Good Morning, Backspace.

Keep up the good work, continue to work hard, be patient, and the goal you desire is yours.

Just wanted to pop in and see how you were doing.

Changing your diet and lifestyle is going to be tough at first, but give it a bit of time, and it will become second nature. Unless I missed it, I didn't read where you configured your personal calorie needs per day. Quit beating yourself up over small trivial food items; keep working on yourself and you will improve.

Any problems or questions?

Best wishes to you young man,


Chillen
Click to expand...


Thanks Chillen, I am really sore today, after the 80min plus game yesterday. I was so pleased that I could go for a full game.

I intially calulated my daily calori intake to something along the lines of 3000 calories oper day.

When it comes to diet and nutrition and am still only learning, I had an online calorie tracker going but I found it frustrating as it did not have the foods I was eating (eg I had to add a banana!).

I know how important it is now, I meet this guy the other day at the furniture store, he was doing kickboxing four days a week, weight lifting and worked in a physical job. He said he still had a bit of belly fat though (he had a flat stomach but was not "ripped".

When I asked him about his diet, he said "well that is another thing all together".

Any advice on my diet would be greatly appreciated. This week I am really going to have a go at it. What should I do Chillin? Go back and recalculate my daily resting calorie intake, then try eat 500 less per day? I am a bit confused when it comes to the science of nutrition.

My biggest problem is that I am not sure what to eat. I think I have my breakfast down pat (1.3 cup oats w/ banana or low sugar/gi missile w/ low fat milk), morning tea is fruit and lunch is a usually salad wrap w turkey and low fat mayo (however I have not been eating this for lunch last couple of weeks, I remember one day I ate one so quick, and was so hungry I went and got something across the road).

Dinner can be really difficult. Tonight after workout I am having chops and veggies (I know they are fatty, I need to eat them as I don’t want to waste them), latter in the week I have lean steak, rissoles and chicken breast planned.
 
Backspace said:
Thanks Chillen, I am really sore today, after the 80min plus game yesterday. I was so pleased that I could go for a full game.

I intially calulated my daily calori intake to something along the lines of 3000 calories oper day.
Click to expand...

Unless I missed it in your previous posts, I couldn't locate your height, weight, and age, to determine how accurate the 3,000 calorie approximation is toward your MT-Line. Post these, and let's work with the numbers a bit, and see what develops.

I am going to post a huge post for you to read. Read the Nutrition 101 sticky (or use the Delaware model which uses the Benedict Formula), and figure out your MT-line approximation with your personal particulars, and I will then compare and see if its fairly accurate.

Any advice on my diet would be greatly appreciated. This week I am really going to have a go at it. What should I do Chillin?.
Click to expand...

The diet is the most critical part of your goal quest. I think examining the diet and making sure the calorie approximation are roughly accurate, is a good idea. Once your MT-Line is approximated (with activities included), then we can decide on the correct deficit for you, and so forth)

My biggest problem is that I am not sure what to eat. I think I have my breakfast down pat (1.3 cup oats w/ banana or low sugar/gi missile w/ low fat milk), morning tea is fruit and lunch is a usually salad wrap w turkey and low fat mayo (however I have not been eating this for lunch last couple of weeks, I remember one day I ate one so quick, and was so hungry I went and got something across the road).

Dinner can be really difficult. Tonight after workout I am having chops and veggies (I know they are fatty, I need to eat them as I don’t want to waste them), latter in the week I have lean steak, rissoles and chicken breast planned.
Click to expand...

Some of your questions are answered below:

Here is some information on: Carbs, Protein, Fats, and Fiber

The Human Brain - Carbohydrates

What are Carbohydrates?

What You Need to Know Before You Start a Low Carbohydrate Diet
(and other info)

Carbohydrates
(this one may be a tad over-kill for the average person)

=============================================

Some info on Protein:

John Berardi - Protein Super Feature

Everything you need to know about protein

Protein: Nutrition Source, Harvard School of Public Health

=============================================

Some info on Fats:

What You Need to Know about Fat and Your Family's Diet - Family Articles - Kaboose.com


Fats 101: How to tell Good Fats and Bad Fats


Fats, Fish Oil and Omega-3-Fatty Acids - Cholesterol Information Produced by Doctors For Patients Experiencing High Cholesterol Levels

(and other GOOD info)

Fat

================================================

Some info on Fiber:

Dietary Fiber

Difference between soluable and insoluable Fiber:

The difference is primary that soluable fiber can dissolve (but not entirely) in the bowel (and is the culprit for some people getting the "stinky gas" :)) when consumed, while insoluable fiber can absorb a lot of water and isnt broken down as easily.

A couple of links for additional info:

Fiber 101: Soluble Fiber vs Insoluble Fiber

High Fiber Diet

=========================================================

Various EXCELLENT John Berardi Nutrition Articles (a MUST READ):

John Berardi - Nutrition Articles

=========================================================

An Article on Diet and Cheating by John Berardi:

Bodybuilding.com - John Berardi - Damage Control: To Cheat Or Not To Cheat!

=========================================================

Solving the Pre and Post Workout Nutrition Puzzle, John Berardi:

Bodybuilding.com - John Berardi - Solving The Post Workout Puzzle - Part One!

Bodybuilding.com - John Berardi - Solving The Post Workout Puzzle: Part 2 - The Recovery Plan.

=========================================================

Within the Nutrition 101 thread you will find some valuable information. Or you can use the ready made input web page in the 2nd link.

What you to do is to post your Maintenance Line of calories and list the multiplier you used to configure your approximated Maintenance Line.

Go here and read on some basic and fundamental information:

Nutrition 101

Delaware Consumer Health Information Services (Originally Posted by Wrangell)

Weight Training Information:

Weight Training 101


Weight Training Technical Articles

http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html


==================================================
Some Info on the ab core:

Abdominal Training


How to get abs guide

==================================================
Go here for some thoughts on the mental side:

Weight Loss Intricate


The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)
===================================================

All of the links, plus additional links (Not Listed here) that you may be interested in are in this link below:

http://training.fitness.com/new-member-intro/where-begin-all-info-links-18741.html

====================================================

Change your eating habits (below are some suggestion examples)


The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.


○ Try eating 5 to 6 smaller meals during the day

○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds

Dietary Fiber

ROOT VEGETABLES: beets, sweat potatoes, yams

GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach

OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).


=========================================================

Suggestions on various cereals:


1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.

2. Various types of Go Lean Kashi cereals. (Some dont like them, but I dont share this opinion).

3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)

4. Grape Nuts

GRAPE-NUTS:

Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.

Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.

5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)

POST SHREDDED WHEAT ORIGINAL SPOON SIZE

Ingredients: WHOLE GRAIN WHEAT

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
=========================================================

Post Shredded Wheat and Bran

Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one

Both are devoid of any "added in" sugars.


Alpen No Sugar Added Cereal

Serving size: 2/3 cup servings per container:7

calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g

Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box

Alpen No Sugar Added Cereal

=========================================================


I hope you had a great day and made it over any and all obstacles in your personal goal path. I wish you the best each day......I wish you no troubles or hardships in while pursuing your goal.......

BE ALL YOU CAN BE!


Best wishes to you all.


Chillen
 
Thank you very much for you time and interest Chillin. I will be reading through all this stuff and really trying to get a good understanding. I will post weight and height exactly when I get a tape measure. However I think it is 183cm, 84kg, and I know Iam 28yo. (I had a look at Nut 101 when I joined, will deft need to take another look).

Foods today.

1/3 cup oat meal 1 cup low fat milk for breaky

One footlong turkey sub on wholemeal all salads (I am so full)
 
Backspace said:
Thank you very much for you time and interest Chillin. I will be reading through all this stuff and really trying to get a good understanding. I will post weight and height exactly when I get a tape measure. However I think it is 183cm, 84kg, and I know Iam 28yo. (I had a look at Nut 101 when I joined, will deft need to take another look).

Foods today.

1/3 cup oat meal 1 cup low fat milk for breaky

One footlong turkey sub on wholemeal all salads (I am so full)
Click to expand...

Take time to read some of the articles. I know some of it is over-kill. The main thing is to get your calories correct for yourself, and construct a proper weight training routine, and then as you move forward, never ever forget to continually feed yourself education. I promise if you do, and research the correct topics, when a trouble spot develops (and it will come), you will have provided yourself the tool circumference to kill it.

I will be watching for your post information.

Best regards,


Chillen
 
I am reading through this, also priting off for my file. I am halfway through. I need to get exact height details, will try for tonight.

Diet is cleaning up okay, yesterday dinner I had the chops and steamed veggies (chops done in George Forman).

Today thus far, 1/3 cup oats + banana for breaky
Spinach leaf, tomato, carrot, capsicum salmon in a light mountain bread wrap for lunch.

Apple for morning tea and I have been eating small amounts of almonds. Also lots of water (1.5 l) and a tea with light milk.

Dinner will be hard, I have a workout, then I have a meeting.


The above info can be very overwhelming, I am trying to take it all in. I find I get lost in all the information.

Once I post my BMR details, I would love to work out some sort eating plan.

Can't wait to workout today, I missed yesterday due to really sore muscles from game of soccer.
 
Hi,

I have my BMR, 1917

W/ HBF it is 2971 with mod activity.
very active is 3307

Stats are 5'9
187 pounds @ late night (Will weigh in morning)

28 yo
 
Good work out yesterday, making gains almost every where. Don't feel very sore though.

Diet is crazy. I will eat really well, and then my brain will force me to eat some crap, it is all good, I am loseing weight, will just take time. Ran out of my sups so I am looking into Whey powder, or something low carb again with lots of multi' V's. Thinking about getting a blender, been looking at some of the food on here, mmm.

Got a beer here, I used to drink heaps whenI was in Uni etc, it is low carb beer lol.

Spoke to my PT about doing some other training outside of my two day a week lifting program, just working on the Tri's with DB's, he thought it was a good idea.

Might start running up the stairs at work in my break (7 floors, 14 sets).

We will see.

Going to start counting what I eat.
 
Feeling good, and eductaed (Thanks Chilln).

Great sandwhich for lunch (low fat/sugar muslie and natural greek yogurt for breakfast)

Was hungury right after sandwhich, but I waited 20 min and I was no longer hungry. I am hopefully about to beat the dailey sales record at work also.

Work out late tonight, as I ahev some mixing practice with my mate for a big gig this Friday.
 
Good work out yesterday. I am doing heaps better with my diet and noticeably reducing my waist size, however I could do better.

Good gains in most areas, cheast seems to have slowed down, I am adjusting my grip though. I think I have reached the limit of my supporting muscles, I have spoken to some ppl here, and I will speak to my personal traininer (who has already suggested a remedy). May need to change to free weights (DB Press) but I love the bench, I want to keep going). I want to find out what my max bench is also.

I struggle to eat clean for two days in a row, entirely, there is always something in there (which is not to bad, my girlfriend is pissing me off, by buying popcorn and crap. This is Karma though as I used always bring junk home when she was dieting).

However I would like to note the choices I make have changed enormously. I am no longer a slave to soft drink (that **** is called soft drink fro a reason, because if you drink it you are soft). I will watch what I eat when I am out unless I am having a binge, and my friends notice my choices and inform me if a coffee has low fat milk. I look forward to time when me healthy lifestyle is seen as a completely normal aspect of my life with my friends.

Workout was good, made gains in most area's, really happy with were my program is right now, I am at mid range reps for most exercises as I have bought more weights.

I was doing bent over row at about 80 kg yesterday, which is nearly my own body weight. I know that lifting your body weight is a great goal to look forward to (lifting in sets).

One of my old school friends trains really hard (i only speak on fb now and again). I trained with him in 196 the last time I was into training, and now he is in comps, benching twice his bodyweight. Pretty cool.

Yesterday was hard, it was the first day I did not come straight home and train, and as I had run out of shake, I ate about 200g pure tuna (that stuff is clean!) and some pasta sauce the girlfriend was cooking. Big bowl, got me about 60 g's of protein in that one meal. :eating:

I want to try and bring my protein intake up, I am researching the best supplement for me, I need to buy some today.

I have changed my shift at work so that I can play soccer with the African guys today, but I need to buy shin pads and boots.

I am up to

John Berardi - Nutrition Articles

in the above list, I have printed most out so far. But this link has link 20 more links so will take me a long time. I am learnign though!
 
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Heya
On Friday I played Soccer for 80mins and also today (Sunday.)

Danced all night Friday also. Got lots of " You are looking really healthy" calls.

While on a bender after a party, I felt different, like I did not want to put my body through that like everybody else (staying awake all night and day, taking ****, drinking and eating way too much).

I had a fair few drinks (mind you there was great cause for celebration thanks to the 5th birthday of our dance party production crew) But I think I paced myself okay, tried to drink water. So I took it easy.

I think getting trashed and stuff is more about lack of self respect, and love than ppl give credit for.

It is clear to me that I am able to control my diet during the week, and unable to, or don't care on the weekends. I will get there.

I was fully running like a Mofo around the oval today, some big hit ups (I came up on top every time), and I was able to really push it and sprint when needed during the game.

I was one of the fitess guys there, and the only white guy, so that was cool. Everyone is on the same path, wanting to get fit, let it slip a bit, albeit I am a bit younger than most.

Might be running tomorrow morning with my GF who I may have motivated.

I am hopefully going to do some lady training tonight also lol (everything counts right?)
 
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I just used my savings to buy a brand new pair of running shoes, football boots and and football!

Yay!!

My old shoes are so crap, I am going to burn them. Spent three hours and took the day off work for this mission, but worth it.
 
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