Beginning of a Long Road - ^wG

W

^wG

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Along time have I awaited to have that ideal look, to not feel so uncomfortable all the time... So what better time to start other than the present, eh? I feel that creating a journal will really boost my confidence and motivation, and also for me to track my previous stats and other information which could come in handy.

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Information - Few of my relatives are dietitians, nutritionists and Trainers, so getting some vital information wasn't hard; however I can't really rely on them as they are hard working people (mostly GP's and one of which who is a osteopath). Starting this journal, I have hopes that people can correct and advise me on certain areas.

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Beginning Stats -

◦ Male
◦ 6"ft
◦ 18 years old
◦ 193 pounds
◦ 24-25% BF

Yep, quite a chubby one :(

It's going to be hard voiding my current intake and replenishing it with something healthier, but it's one of those goals which I have to tick off on the to-do-list.

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Goal! -

◦Short term◦ Throughout summer, really work hard on loosing weight and body fat, and in the process, gain some strength, muscle mass and increase fitness.

◦Long term◦ Loose a sufficient amount of body fat and weight until I feel comfortable, and were I come to the stage were I want to bulk and achieve that ideal lean look.



Briefing over :p Hopefully this plan is going to be a success through blood, sweat and tears... but it's got to be done.

Thanks for reading all, hope I didn't bore you! :)

P.S - Further information coming soon..
 
Good luck in your journey! YOU can do it. YOU just have to have your mind ready to change and take it each day at a time. :)
 
Just came back from the groceries and picked up everything I'll need, picking wasn't easy :p

Mostly meats, nuts, salads, wholemeal bread, fruit and more veg, organic cereals and stuff like that.

I'll post my workout session and first meal tomorrow :)
 
23/04/09

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Wake up - 9.30am (Hehe, yeh... need to work on that)


Breakfast - 10.15am - 250ml water / 250ml of freshly squeezed orange juice / 2 eggs scrambled (2 tbl. skimmed milk) 1 slice of toasted wholemeal brown bread with a light layer of margarine and tomato ketchup ontop.

The reason for the ketchup is because when I was young, I was allergic to egg (sore tongue, swollen throat, red eyes, regurgitation.) so putting something on top to dampen the taste settled well with me. Of course this allergy was probably just a young age thing, and once my body developed I grew immune to the allergy :confused4:

10.45am - Small walk / 250ml of water

1pm - Breast of chicken cooked with extra virgin olive oil, salt and pepper / mixed salad (carrot, lettuce, red onion, rocket) topped off with extra light salad cream / 250ml water / *muller light raspberry yogurt.*

* = I am not sure on this yogurt, any opinions? I checked the ingredients and it seems okay...

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Workout -

Single bicep curl - 4 sets of 8 rep. (alternating sets between arms)- 5kg

Tricep kick back - 4 sets of 8 rep. (alternating sets between arms)- 5kg

Close lat pull down - 4 sets of 8 rep. - 10kg = way too easy, boosting this up to 15kg

Lat pull down - 4 sets of 8 rep. - 10kg = too easy again, boosting to 15kg

Bench press - 4 sets of 8 rep. - 20kg = slight struggle on last 3 reps (pyramid routine next time)

Pectoral fly - 4 sets of 8 rep. - 5kg = way too easy again, boosting to 12kg

Today I mainly focused on arms, chest and a bit of backwork.

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After working out yesterday on a full body routine, it wasn't really working very well, so I decided to split up my routine. Since I am splitting up the parts, I do not see a need in a "rest day", unless I feel strained.

*Kneeling crunch* - Struggled with this yesterday, I didn't feel the burn toward my abs, is this normal as a beginner because of the fat/muscle ratio?
I also tried doing it indoors with no kit, just the motion; I figured out that "rolling" the upper body and pivoting on the hips strains the abs more, I'll try that out tomorrow.

*Overhead tricep extension* - Since I am using a smiths machine, I am not overlay keen on this workout, it hurts my lower back near the Sacrospinatus too much.

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Also tomorrow I'll start with my jogging.

I posted this at 3.17pm purely because I was a bit bored, I really enjoy working out, shame I can't do it as much as sitting around :/

Lessons learned today,"if it isn't burning, your doing something wrong... or your lifting too light" :p

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Question = I only have 50kg's of weight at the moment (2x10kg / 4x5kg / 4x2.5kg) and I am using a Marcy MP3100 () Can I put 2x5kg's on each side and then place 1x2.5kg on the other, or is it bad to make it uneven?

Thanks for reading, I'll post my dinner as an edit later on.
 
How tired are you after a set? I don't know how strong you are now, but some of those weights (e.g., bicep curls) seem light for a person of your size. If you are taxed after a set (hard breathing, muscle fatigue, can't do another rep) then fine - otherwise, I would experiment with using a little heavier weights with the same number of reps and sets.
 
Yeh, it's all in the experimenting, I admit it's too easy... the first 3 sets are easy, the last one is harder, but not hard enough.. I want to adjust my body before hitting the higher weights, but gradually working up :)
 
Breakfast - Mixed organic fruit/nuts/oats with skimmed milk / 250ml orange juice / 1 cup of tea with skimmed milk

Lunch - Chicken caesar salad with small croutons / 500ml water

Snack - Mixed nuts (no peanuts or flavourings) / Fruit yogurt / 250ml water

Dinner - Light choice beans with a pinch of salt / chicken breast (skinless) + seasoning / mixed leaf salad / humus / coleslaw / 250ml water

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Workout

Bench press - Managed to do the whole 4 sets, only struggling on the very last rep, but was easy enough. Going to repeat this for the next week then boost up the rep amount to 9.

Lat pull down - increased weight, didn't struggle much, going to increase by another 5kg

D curl - The reason they are so light is because the technique is different to standard bicep curls with dumbbells. I went to my local gym and found 10kg's easy, must be the machines pulley system.

Leg extension - increased 10kg to 20kg, increased rep amount to 10.

My goal at the moment is to find my maximum level of lifting until I feel comfortable/struggling, then gradually increase rep amount until it reaches 12-15 reps, then increase weight levels.

Realistic goals?

Working on workout plan tomorrow (splitting up the routine into sections of body)
 
Hi WG ...I think that goal is a VERY realistic Goal....

Ps...on the yogurt...why not try Greek Yogurt? Anyways, Have a great Friday, I just wanted to stop in and Say hi.
 
Huh... Crap day... Some people eh...

Anyways...

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Breakfast - 2 slices of brown bread / 2 scrambled eggs / 250ml of water / Cup of tea

Snack - Strawberries, orange and a banana / 250ml water

Lunch - Can of tuna, slice of brown bread, mixed leaf salad, humus and salad cream / 250ml water

Dinner - ABSOLUTE CRAP. Wasn't very happy at this stage of night :( Munched out on crisps and pizza... Not happy with myself.


My mood should die off soon, tomorrow will be a better day for me.
 
27/04/09
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Breakfast - 250ml fresh orange juice / 250ml water / bowl of mixed cereal (fru grain, oats, raisins, mixed fruits, bran flakes, coconut) skimmed milk / cup of tea.

No snacks, since I was naughty yesterday.

Lunch - Potato, sausage casserole and 250ml water / raspberry yogurt.

Dinner - Ummm.. I was busy and forgot to eat.. huh.

night - 500ml water

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Workout-

I managed to section all my exercise's into days, focusing on different parts of the body.

First group - Focusing on upper/lower back and shoulders.
Second group - Legs and abs (lower body)
Third group - Arms, chest (upper body)
 
you should be drinking around 2.5L of water a day...
and you should try breaking down ur diet into smaller meals and more spread throughout the day
i.e.:
breakfast
snack
lunch
snack
supper

the smaller the meals and because they are spread out throughout the day will help increase your metabolism.
also get some cardio in your workout too, unless I didn't see you write ur cardio lol. but u should do some cardio and get ur HR up..

I was in your same situation, i was 215 lbs at 6 foot... i didnt count my calories or **** like that, i just became more attentive to what i eat and I ate healthier and smaller portions. I also worked out every day, intertwining the days with cardio.
I managed to lose 40lbs in 4 months. just by doing that.. its pretty easy.
And dont feel bad if u eat a pizza or something, u have to be positive... i cheat too sometimes by drinking a couple of beers now and then.. you have to give yourself some space to live your life too you know lol.

but keep positive and the most important thing in my mind is to just keep doing it.. but if u do feel tired or out of it one day, then do rest.. its better to exercise when you want to.. for example i just got home from work and I am rly tired, so instead of doing a whole circuit I will just do 100 situps/100 pushups... something like that.. anyways, hope this helps..
good luck

oh and one other thing, dont punish yourself the following day for something u did... like i see u wrote that u didnt eat a snack because u had pizza the night before... not really smart, u want to keep a positive attitude and you shouldnt be punishing yourself, anyways u need to eat... people think eating less is good but its not.
 
Thankyou very much halisray :)

I am starting running tomorrow, the weather has just been horrific recently, hehe.

I will try my best to spread my intake, I have forgotten to write down a lot of foods I eat as "snacks", I usually have lots of fruit, nuts and seeds.

Realistically I want to be hitting my anaerobic state whilst doing cardio, better fat burner... Not a fan of the treadmill, prefer just hitting the road and grasping the fresh air lol.

Thanks again.
 
yeah I was never a fan of any running machines thats why i run outside and the fresh air and some good music is the way to go!
good luck, and just stay positive you know.. just do your best and be happy with the results and do NOT punish yourself.. you have to live a little too :p

good luck!!
 
^wG said:
Realistically I want to be hitting my anaerobic state whilst doing cardio, better fat burner
Click to expand...

Actually, that's not true. Your body can burn carbohydrates (glycogen) both aerobically (through Krebs cycle) or anaerobically (glycolysis) but can burn fat only aerobically. That said, there are a lot of advantages to training in an anaerobic state like increasing your lactate threshold, but burning fat is not one of them.
 
Oh really? Learn something everyday ;)

However I do want to increase my vo2 max, not just for the calorie burner, but to increase my fitness levels.
 
g8r80 said:
Actually, that's not true. Your body can burn carbohydrates (glycogen) both aerobically (through Krebs cycle) or anaerobically (glycolysis) but can burn fat only aerobically. That said, there are a lot of advantages to training in an anaerobic state like increasing your lactate threshold, but burning fat is not one of them.
Click to expand...

True. But think of the wonderful EPOC and higher metabolism he'll enjoy this way. = better potential for burning calories overall.
 
Didn't know that Evo, so technically doing this helps the process of burning calories quicker? Cool.
 
Just a quick update from the last couple of days...


My workouts are getting easier, I am not struggling on some of the lighter weights. I feel an increase in weight is required.

Diet is doing favours for my workouts, I feel I have more energy, and when working out I feel like I can last longer. This might be due to a radical change from my previous diet of junk food :/

Starting cycling and running... in fact, I am going out now, going to tackle that huge hill :D

Auf Wiedersehn
 
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