Dan's Diary

D

demontec

New member
Hi there, i needed a place to keep track of the next 4 months or so i have ahead of me and where better than the brutally honest world of the internet. I plan to post the amount of reps before failure also as i believe it helps me see strength improvements, same for cardio. I will be trying to increase the time by a few minutes a week. All weight loss tips regarding specific cardio exercises and foods/meals that are different but good for you are especially wanted as i have trouble varying my meals and get bored of eating the same foods day in day out.
Over the next 4 months im hoping to get my body fat down to 13-15% it is currently 21% so to achieve this i have come up with the following:

Exercise Regime:

Monday: 30 mins HIIT - 30 mins Cardio
Tuesday: 30 mins HIIT - 30 mins Cardio
Wednesday:30 mins HIIT - 30 mins Cardio
Thursday: 30 mins HIIT - 30 mins Cardio
Friday: 30 mins HIIT - 30 mins Cardio
Saturday: 30 mins HIIT - 30 mins Cardio
Sunday: 30 mins HIIT - 30 mins Cardio

HIIT - High Intensity Interval Training
HIIT workout: Post 2 - Click Here


meal idea's etc

Cereal morning meal
cutting out all alcohol
limiting both breads and pasta
chocolate is also going away.
pizza is also going this would happen on a Tuesday evening.
5+ veg a day is a must

not a fan of eggs at all.
help?


Now some starting stats:

Date & Time: 22 / 02 / 2014 : 1:52am
Age: 23
Height: 6' 2"
Weight: 193.8lbs
Waist: 36"
Wrist: 7"
Hips: 38"
Forearm: 11"
Neck: 14"


All constructive criticism is most welcome along with facts or things you may have found that helped in your experience. Would be nice to hear from fitness guru's/trainers or a dietician if your on here?

A quick thanks to Quercus for this table idea by the way, nice.



Will be updating every sunday​
Week #DateWeightWaist "Hips "Forearm "Bicep "FailureCardio
Week 023/02/2014193.836"38"----
Week 102/03/2014190.434"37"11.5"13"37.225
Week 209/03/2014-------
Week 316/03/2014-------
Week 423/03/2014-------
Week 530/03/2014-------
Week 606/04/2014-------
Week 713/04/2014-------
Week 820/04/2014-------
Week 927/04/2014-------
Week 1004/04/2014-------
Failure - The amount of time a plank can be held in the push up position in seconds
Cardio - The total minutes it takes to complete one cardio session that day. Lower the better ( 1.6 miles )
 
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my HIIT Workout:

warmup
20 x arm crosses
25 x windmills
25 x jumpin jacks
10 x hip circles
15 x knee circles
25 x jumpin jacks

Strength
20 x pushups
25 x squat & press
20 x pushups
25 x squat & press

Cardio
25 x jumpin jacks
50 x rope jumps
25 x jumpin jacks
50 x rope jumps

Abs
20 x sit up crunches
15 x reverse crunches
Plank till fail

rest 30 seconds

Strength
15 x dumbell row
20 x static lunge + bicep curl R
15 x dumbell row
20 x static lunge + bicep curl L

Cardio
75 x butt kicks
75 x hunched punches
75 x butt kicks
75 x hunched punches

Abs
15 x Twist R crunches
15 x Twist L crunches

Rest 30 seconds

Strength
10 x chest drives
25 x hand raise + side lunge
10 x chest drives
25 x hand raise + side lunge

Cardio
25 x jumpin jacks
75 x butt kicks
75 x hunched punches
50 x rope jumps

Abs
30 x bicycle crunches

Don't forget to always stretch out after doing HIIT else you will pay for it for the rest of the day with cramp and aches.
 
Day 1 - 24th February 2014

cup of tea
banana
BLT white baguette
2 cups of tea
kit kat 2 finger
large glass of water
cup of tea
home made steak pie 1 serving
baked potato
carrots, cauliflower & pea's

Goal Calories per Day: 1720 Calories
Estimated Calories Today: 1451 Calories
Estimated Calories burnt by Exercise: 292 Calories + Afterburn Effect (?)
Total Calories Left: 561 Calories spare

completed 95% of all reps in my HIIT workout set out above, my calves, quads, biceps & core muscles feel horrible & i generally don't want to move. Failed at doing cardio after HIIT, will try again tomorrow. Was going to do this workout in the mornings but failed at getting out of bed early enough, will try again tomorrow. Also forgot to mention the plank failure check will be marked down every Saturday, will try to remember to incorporate it into workouts when ever possible as its a really good one for core strength. And yes to question in your head, i drink a lot of tea. It has lots of antioxidants, magnesium and helps with weight loss. The list above by the way is in order of when i ate. According to a dietician using my workouts and lifestyle as a guide i have been given 1720 calories as a daily goal as seen above. This should be easily obtainable with HIIT workouts.
 
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scouted around the bbc website and found some tastey but healthier dinner options, im to used to pizza, curry & other large calorie dinner's, change it up.

Tandori Chicken


Mexican chicken & wild rice soup


Chicken, sweetcorn & noodle soup


Harissa chicken with chickpea salad


Crisp chicken burgers with lemon mayo


Inside-out chicken Kiev
 
Day 2 - 25th February 2014

cup of tea
cornflakes
cup of tea
BLT Baguette
kit kat 2 fingers
cup of tea
glass of water x 3
cup of tea
half a pizza

Goal Calories per Day: 1720 Calories
Estimated Calories Today: 1758 Calories
Estimated Calories burnt by Exercise: 292 Calories + Afterburn Effect (?)
Total Calories Left: -38 :( Calories spare

completed 98% of all reps and was surprised to find that after warming up the sets were slightly easier than yesterday. i didnt manage to complete 100% of the side lunges with arms raises but apart from that i didnt really struggle which is crazy because yesterday was the opposite i felt sick afterwards and had to sit down after the workout lol. Today i was fine. Guna be well on my way to loosing the required weight. night guys/girls.
 
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Day 3 - 26th February 2014

Cup of tea
kitkat
cup of tea
small BLT baguette
cup of tea
cup of tea
other half of the pizza
cauliflower
carrots
pea's
cherry tomato's
cucumber


Goal Calories per Day: 1720 Calories
Estimated Calories Today: 1532 Calories
Estimated Calories burnt by Exercise: 325 Calories + Afterburn Effect (?)
Total Calories Left: 513 Calories spare

felt good today, stronger more energy. Didnt have breakfast, wish i had i was starving by about 11am lol. Also swapped out my usual BLT from a smaller one from a local shop with no mayo. Got through HIIT ok, shoulders ached abit on the lunge + bicep curls. Also had to stop after about 8 press ups for a few seconds but completed the set. Worked in a few extra core exercises because i felt my abs were not aching at all compared to my shoulders which have been killing me for three days lol. So i did about 10-20 extra reverse crunches till failure and the same with the bicycle crunches. Took a quick look on the scales to after i jumped out of the shower and was surprised by 192.6lb's. Not sure if it is quite that much ive lost in 3 days because of all the water im drinking and food ive eaten, but its looking hopeful i can get 2lb's a week off my total weight. HIIT works ;)
 
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Pretty intense in here. You are at a pretty decent weight. I applaud you for getting more fit and healthy. I can't take credit for the table. I assure you I copied it from someone else. I've neglected the one in my log lately. I need to make it something useful again and get it updated.

I gave up alcohol at the end of the year. I don't miss it and I feel much better without it. I eat a mostly vegan diet and I eat a lot of tofu, tempeh, nuts, and quinoa. I still eat wild game and will make exceptions for meat on special occasions. Giving up cheese was the toughest for me. I miss pizza, but it would make me feel terrible if I ate it now.

I find that I eat a wider variety of foods now that my diet is more limited. It seems backwards, but without chicken breasts to throw on the grill I've gotten more creative.

Make sure your form is solid on your lifting. I loved powerlifting, but I let inflexibility from a minor injury result in a larger back injury from rounding my back during a squat. Weight lifting is great. Just make sure your form is solid so you don't hurt when you are older. I like all the bodyweight exercises and HIIT too.

It looks like you have a solid and intense plan. I look forward to seeing your progress.
 
hey Q, thanks for the stop by and wise words. Im trying to get each rep right more than the speed and especially with the weights make sure im looking after myself whilst always trying to go till failure. ive started doing HIIT everyday now and working in weights later on in the day and it works well for me with wrk and what not :) Will keep you updated :)
 
Day 4 - 27th February 2014

cup of tea
bacon oatcake
southern fried chicken (baked)
kit kat 2 finger
cup of tea
carrots, cauliflower & sweetcorn
home made spag bol
3 fists size portions of whole wheat pasta tubes
2 glasses of water so far


Goal Calories per Day: 1720 Calories
Estimated Calories Today: 1213 Calories
Estimated Calories burnt by Exercise: 292 Calories + Afterburn Effect (?)
Total Calories Left: 799 Calories spare

Found the workout harder today, pretty sure it was the pre-prepared lunch i had which probably had loads of rubbish in it but the calories said 230 something so went with it. found push-ups really hard today, stopped twice. Finished the workout strong though. I have done some bicep curls & tricep dips to work on my arm strength as thats the only part im struggling with, i will continue with those added on top for a week or two to see if it helps.
 
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Day 5 - 28th February 2014

cup of tea
bacon oatcake
pint of strongbow
wetherspoons brunch burger minus egg
cup of tea x 2
fillet steak
baked potato
sweetcorn, cauliflower, carrots
3 x glass of water


Goal Calories per Day: 1720 Calories
Estimated Calories Today: 2314 Calories
Estimated Calories burnt by Exercise: 292 Calories + Afterburn Effect (?)
Total Calories Left: -302 Calories spare

had a severe lapse in judgement today, went to spoons for lunch. Didnt think it would be to bad but i was very wrong. 1700 calories for a meal there... madness. Because of this i made myself work extra hard on HIIT and didnt stop at all and completed 100% of the reps. Still put myself over by 300 calories but im hoping to even that out tomorrow with a low calorie day.
 
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Day 6 - 1st March 2014

cornflakes
cup of tea
banana
meat and potato pie
chips
cauliflower
carrots
steamed green cabbage

Goal Calories per Day: 1720 Calories
Estimated Calories Today: 1247 Calories
Estimated Calories burnt by Exercise: 475 Calories + Afterburn Effect (?)
Total Calories Left: 948 Calories spare

Had an awesome day today. Went to bed quite early friday night of all nights and woke up feeling fresh. Because of this ive been quite active and had the will power to do cardio after my HIIT for the first time! so proud of myself for making the extra effort after yesterday. i walked for about 25 minutes up and down the hills where i live with the dog, worked out about 1.6 miles or so the pedometer tells me. If i can keep this up i will be really happy with myself being able to burn 500 calories a day on exercise. Didnt have much to eat but made sure to eat at the right times. I had a banana before the workout for a burst of energy and then went for a carb/protein dinner. first weigh in day tomorrow along with first check on how long i can hold a plank and cardio times. Hoping for really good results because of the effort put into this project. wish me luck :)
 
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Day 7 - 2nd March 2014

Bacon & cheese oatcake x 2
cup of tea
cup of tea
handful of mixed nuts
1/3 steak pie
2 small boiled potatoes
8 oven chips
carrots
cauliflower


Goal Calories per Day: 1720 Calories
Estimated Calories Today: 1711 Calories
Estimated Calories burnt by Exercise: 466 Calories + Afterburn Effect (?)
Total Calories Left: 475 Calories spare

Well my first week completed, not going to lie it feels good. But felt even better this morning when i jumped on the scales rather nervous and found out that id lost 3.4lb's! so proud of myself and it really is proof that this is working. I also did all of my HIIT and also did cardio after, knocked 2 minutes off yesterdays time, hoping to improve small amounts every day. Im also doing a bicep/tricep workout at night now as well. Cant wait to start week two.
 
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Day 8 - 3rd March 2014

cup of tea
small blt baguette
cup of tea
kit kat 2 fingers
sunday roast dinner
mixed nuts


Goal Calories per Day: 1720 Calories
Estimated Calories Today: 1563 Calories
Estimated Calories burnt by Exercise: 466 Calories + Afterburn Effect (?)
Total Calories Left: 623 Calories spare

forgot to post this last night, apologies. All went well, felt really good today after HIIT, feel like im used to it now and im hardly out of breath what an incredible change a week makes. I did extra core excercises after to keep pressure on my core to get that burning feeling, i dont want it to ever feel comfortable in that area. Strong core equal a strong back. I did cardio after also which is the first time on a week day ive done that so kudos to me. Also sticking to beating my cardio time each day so i put my stop watch on and made sure i was back before the alloted time of the day before which was 23 mins i think. Got that down to 20 minutes 4 seconds, i ran on the way back at intervals to create a sort of cardio HIIT. Was also reading an incredibly interesting article last night in bed which looked very simlar to what im doing now. here it is : http://www.bodybuilding.com/fun/kelly3.htm
It outlines that having small intakes of food in the day time when doing weight training and eating lots afterwards to build muscle. Very interesting read. Also note to self i need to eat all day ( every 3 hours ) but in small meals. need to get lots of protein heavy meats in and maybe make loaded up sandwiches consisting of the thinnest wholegrain slices of bread packed with high protein meat & veggies
 
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Day 9 - 4rd March 2014

cup of tea
cornflakes
apple small
pizza

Goal Calories per Day: 1720 Calories
Estimated Calories Today: 2067 Calories
Estimated Calories burnt by Exercise: 466 Calories + Afterburn Effect (?)
Total Calories Left: 119 Calories spare

jus cant stay away from that pizza. luckily i guessed this and laid off alot of food through the day and worked out extra hard before an still managed to come in just under my daily amount. cardio time was down to 18 minutes, ran some of the way back to home, felt good.
 
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Day 10 - 5th March 2014

cup of tea
cup of tea
club sandwich
cauliflower
carrots
cucumber
cherry tomato's
half a baked potato
chicken rapped in bacon

Goal Calories per Day: 1720 Calories
Estimated Calories Today: 1718 Calories
Estimated Calories burnt by Exercise: 287 Calories + Afterburn Effect (?)
Total Calories Left: 289 Calories spare

Odd day today, knee's were hurting a little before HIIT so i finished that workout and then gave cardio a miss given that there were sore afterwards. Today was the last time for this current workout to go tomorrow im moving on to a more difficult one so didnt want to push myself to hard and end up injured only 10 days in. noticed my arms are getting bigger and looking generally more toned so i jumped on the scales and was at first shocked because i was above what i originally was, but looking at the muscle mass i have added + generally feeling like i have far more endurance it is likely i have put on weight due to muscle. Calorie counting also backs this theory as ive consistently been below my daily target. Going to have to go with body fat % & measurements from now on rather than weight.
 
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sorry i havent been online in a few days ive been busy with work and started my new workout its literally killing me lol. Still going strong though. New stats are in.
 
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