Get lean!

I don’t really understand everything about muscle growth but wow do you seem motivated keep going to achieve your goals hun
All the best
Laura
 
Wednesday 9th February 2011

Breakfast:2 weetabix/skimmed milk

Break:1 slice of wholegrain and 4 egg whites(stunk the whole locker room at school out lol)

lunch:2 slice granary bread and cappucino

Dinner:low fat curry/2 slice wholegrain

snacks:4 almonds/2 small apples/organic low fat yogurt/oats and bran flakes/peanut butter

Exercise

20 mins on treadmill @6.5 mph

barbell forearm wrist curls
10kg x 15
10 x 15
10 x 20

reverse barbell wrist curls
10 x 15
10 x 15
10 x 15

seated deltoid press
4.5 x 10
4.5 x 10
4.5 x 10

side laterals(for deltoids)
4.5 x 10
4.5 x 10
4.5 x 10

standing deltoid dumbell raise
4.5 x 10
4.5 x 10
4.5 x 10

Overall today was not great,i ate too much food,but i shall work it back to normal tomorrow and get some good exercise and sets in tomorrow!
 
cheeki119 said:
I don’t really understand everything about muscle growth but wow do you seem motivated keep going to achieve your goals hun
All the best
Laura
Click to expand...

Thanks you very much laura,such genuine people on this website make me motivated even more than any other time to achieve my goals and pursue,i wish you all the best in your missions weather it be weight loss or just anything in life :)

Dylan!
 
Thursday 10th of February 2011

Breakfast:2 weetabix w/skimmed milk

break:1 slice of bread with teaspoon of peanut butter

lunch:half a wholegrain sandwich with cottage cheese in it

dinner:2 chicken fillets/box of mushrooms and a large amount of wholegrain rice(alot of food in this meal)

snack:bowl of oats with low fat yogurt

Exercise
18:30 mins walking at 4.2 mph and then 10 mins jogging at 6.5 mph = 307cals

no weight training today as i fell asleep up until like 30 mins ago and have to go back to bed again for school right after i make this post

overall today was not good,for last little while i have seemed to have hit a plateau ,this weekend i will varie my cardio and add in some more maybe circuit training type exercises,it is only temporary as i am starting p90x with a friend for the fun very soon he just needs to read over the guidelines of it and figure if he wants to do it or not,i am doing it with or without him,anyways i ate alot of rice today and i am up a pound since yesterday but i do not worry,i will be back on track for saturday,maybe even tomorrow evening after school since it is weekend i can get jobs done early and get very big training session in to compensate for todays overeating of wholegrain rice lol
 
Friday 11th February 2011
Breakfast:2 weetabix/skimmed milk

break:peanut butter slice of bread

lunch:john west tuna lunch(250 cals)

dinner:wholegrain rice with 1 and half chicken fillets

snacks:rolled oat bars i made/4 almonds/almond and oat cereal

Exercise

20 min @ 6.5mph on treadmill


overall today wasnt bad,done my run but no weight exercises,still on a nice consistant weight which i like,and run was good so i have no complaints for friday
 
Sunday 13th February 2011

breakfast:eek:ats and almond oat and more ceral/skimmed milk

tea and lemon slice

4 almonds

1 chicken fillet/wholegrain rice/3 baby potatoes

apple

muesli/skimmed milk

2 slice potatoe bread

2 slice wholemeal bread with peanut butter

Exercise

1.2 mile run on tarmac and 1.5 mile walk

bench press(flat)
30 x 12
30 x 12
30 x 12
30 x 12
30 x 12

barbell curls
15 x 10
15 x 10
15 x 10

lying overhead tricep extension
7.5 x 15
7.5 x 15

Dumbell fly's
7.5 x 10
7.5 x 10
7.5 x 10


dips
x 15
x 15

standing dumbell curls
7.5 x 10
7.5 x 10
7.5 x 10

overall it was good day,still at a consistant weight,alot of meals and some good exercise,feeling good today!
 
Hey Dylan,

Good job keeping up with your plan... The more you stick with it, the more results you'll see! I saw the post where you said that you're starting p90x with your friend. That's great! Having someone on board and working out with you is a great motivator. I've tried some of those p90x workouts! Whew! Not easy!

Keep up the good work!

P.
 
PLBFitness said:
Hey Dylan,

Good job keeping up with your plan... The more you stick with it, the more results you'll see! I saw the post where you said that you're starting p90x with your friend. That's great! Having someone on board and working out with you is a great motivator. I've tried some of those p90x workouts! Whew! Not easy!

Keep up the good work!

P.
Click to expand...

Yo man,thanks for the good words again,still going strong doing at LEAST cardio every day,if not cardio and weights,only missed like 2 days weights last 2 weeks,just havent been logging in as much with homework and things,yeah i tried the chest and back today,im not fit or strong enough for all those push ups or pull ups,but when the real thing comes around in a few weeks i hope to have trained a small bit more so i will be able to do a few more of each exercise when its proper!
 
Tuesday 15th February 2011
Breakfast:2 Weetabix/skimmed milk as usual

break:Nothing,forgot to make a sarnich for break,bad times

lunch:multiseed roll dry,bottle of lucozade sport

Dinner:haddock,peas and potatoes

4 almonds,coffee,2 potato bread slices

have a tray full of Quorn chicken strips in the oven as we speak and shall put on a bag of wholegrain rice too,i am just post workout,i usually have chicken as it is better source of protein but i have to use up the quorn,so its my protein packed post workout meal....Kind of

Exercise

All weights measured in KG

First half of p90x chest and back wokout

bench press
32.5 x 12
32.5 x 10
30 x 10
27.5 x 10
25 x 10

barbell curls
15 x 10
15 x 10
15 x 10

tricep dips
x 15

dumbell curls
7.5 x 10
7.5 x 10
7.5 x 10

laying tricep extension
7.5 x 10
7.5 x 10
7.5 x 10

vertical barbell rows
15 x 10
15 x 10
15 x 5

Dumbell flys(my personal favorite chest exercise)
7.5 x 10
7.5 x 10
7.5 x 10

Overall i am very tired after p90x and then straight into my weight traning with alot of water and sweating going on so i am happy with that,i am kind of tryiny to put on small bit of weight with protein and muscle and bulk up a bit because i have noticed like during horseplay at school i am being thrown around by people who i used to nudge by accident and they would go a mile,so i think i would rather have a few pounds of muscle on anyways,rather than being thin!got to go chow down now so peace!
 
Dylan said:
Yo man,thanks for the good words again,still going strong doing at LEAST cardio every day,if not cardio and weights,only missed like 2 days weights last 2 weeks,just havent been logging in as much with homework and things,yeah i tried the chest and back today,im not fit or strong enough for all those push ups or pull ups,but when the real thing comes around in a few weeks i hope to have trained a small bit more so i will be able to do a few more of each exercise when its proper!
Click to expand...

You definitely wont' be able to do everything right off the bat. Just start slow and over time, you'll see the gains in strength.

Make sure you're giving your body rest days at least once, maybe twice per week, especially if you're doing higher intensity workouts. You don't want to do all this work, then get burned out a month in!

Cheers,

P.
 
Wednesday 16th February 2011

Breakfast:eek:ats with almond oat and more cereal over top/skimmed milk

break:2 slice hovis granary bread

lunch:turkey multiseed baguette with small amount chilli sauce

home from school i had 2 slices of potato bread in the toaster,low in fat and calories

then for dinner later i had a HUGE steak which my father obtained from his friend a butcher so he was generous with the cuts,goddamn it was good tho ,and that was accompanied by wholegrain rice

i had a wholemeal pita with peanut butter also and 2 more slices of potato bread and 4 almonds

alot of food eaten today,but i am very much so half way over the fence on the idea of bulking,i am currently weighing out the pros and cons,pros seem to outweigh but i still am contemplating,i love bodybuilding and to get mass i need to bulk but just need a small bit more time thinking and gettin ready to dedicate myself to it properly,be willing to get onto a scales and see my weight go up will be tough seeing as i am kind of addicted to the scales as i usually use them a few times a day,just because im a tool but i cant stop,if i want to eat something but i dont feel sure weather or not to do so,i weigh myself and thne decide,anyways i shall sort that out soon i hope!

Exercise

jog on treadmill @6.5mph for 20 mins

3 sets of squats with only 10 kilos on the bar as i am trying to get technique down and get good form before i go putting my back out of place like so many idiots before or whatever

also done some lunges,but i was fairly week after squats as it is only my second time doing squats and they really work the quads and hamstrings,its good stuff!
 
Saturday 19th February 2011

Breakfast:eek:ats and some cereal with skimmed milk

was working from 8 until 12 and went to the gym on my break because i am doing work experience in the gym and you cant use the gym during work time so i used it at lunch

when i got home i had another bowl of oats and cereal just because i was very hungry and wasnt going to wait for an hour to grill some chicken

then my neighbour called for me and hadnt seen him in years so i think i was away from 12.40 until 6.30 then without food but when i got home i had two chicken fillets and wholewheat pasta

then i had a sleep since then and now it is 22:32 and i will probably have something before bed.


Exercise


today at lunch in gym i was just testing machines out and no cardio today

shoulder press
25 x 10
25 x 10
25 x 10

chest press
30 x 10
30 x 10
30 x 10

bench press
35 x 10
35 x 10
35 x 10
35 x 10

lat pull down
25 x 10
25 x 10
25 x 10

leg press
60 x 10
60 x 10

all these weights were only easy lifted ones,i didnt want to do a workout atall because i had a new piece of equipment arrive the day before and wanted to do my workout on it when i got home

todays eating wasnt very good,and no proper gym work,but i was working and a few different things popped up but i have tomorrow afternoon to do all my work!

other
Whenever i collect the money i hope to purchase a 2.2kg tub of optimum nutrition whey protein to help with the rebuilding of muscle tissue after a good workout and to have a very high protein diet,at that stage i will proably start gaining a few pounds,infact if i do it right and start working out very good,i should develop over the next few years.

at the start of my thread it says 72kgs,i must have mesured wrong but i am only 70 kilos,and am still on 11 stone 0 pounds after about 2 days of no cardio,only weights and being busy at work and school,as soon as monday hits,i will be hard at gym work and cardio as i have a week off and want to spend it wisely by reading some books i bought and havent had time to read and to really set a solid base to work on for my bodybuilding!
 
Last edited:
20th February 2011

Breakfast:2 weetabix and oats with skimmed milk

was working until 12 then,had a coffee at the coffee shop with my father,some good stuff

when i got home i had 4 almonds,half a seeded sub,and some oats and more cereal

later on i had 3 chicken fillets and a LOAD of wholewheat pasta

built some stuff and worked out

before bed had some cereal or oats and special k


Exercise

Muscles - pecs



bench press
25 x 10 warmup
25 x 10 warmup
32 x 10
32 x 10
30 x 10
30 x 10

incline bench press
25 x 10
25 x 10
25 x 10

decline bench press
25 x 10
25 x 10

wide grip pushups
x 10

dumbell flys
7.5 x 10
7.5 x 10
7.5 x 10


overall i spent from 8a.m to 1:00pm at work
then when i got home my friend came over and we built up the multi gym i ordered a few weeks ago,i tested it for a little while,came inside and done my wokout and went to bed,no time for cardio today!
 
Wow, Dylan!

It seems like you're really keeping up with your program. I see that you're contemplating whether to bulk or not. I think that it just depends on your goals & motivation level to achieve those goals.

Keep up the good work!
 
PLBFitness said:
Wow, Dylan!

It seems like you're really keeping up with your program. I see that you're contemplating whether to bulk or not. I think that it just depends on your goals & motivation level to achieve those goals.

Keep up the good work!
Click to expand...

Yeah man,many reasons why i cant decide,after so long of watching my weight go down on the scales,it seems nearly a sin to go and put that right back up,but i have became very weak due to alot of weight lost as mentioned and need more sturdy structure,love doing weights too and am going to be buying protein anyways,i think i will just stick to eating normally,but introduce the shakes 2 times and day and work the muscles hard,after 3 or 4 months,see if the difference is satisfactory and if so,just keep at that routine,but i love the way all the big bodybuilders look like arnold,jay cutler ronnie coleman and frank zane look like,its soo appealing to me,and i love the culture behind lifting weights and just being that dedicated and aiming for crazy results!

Thanks again for the nice comments man,keep well!

Dylan
 
Monday 21st February 2011
Breakfast:eek:ats and milks,2 slice wholemeal toast and coffee

cleaned up a bit then came in for coffee and lemon weightwatchers slice

had dinner around 5 o clock of 2 chicken fillets and wholewheat pasta with a slice of bread

later had 4 almonds and a pint of milk then worked the muscles

came inside done and ran and then ate a big plate of quorn and bread

i will eat oats with a film before bed

Exercise

Muscles - biceps,triceps and forearms

preacher barbell curl
15 x 10
15 x 10
15 x 10
15 x 10

laying tricep extension
7.5 x 10
7.5 x 10
7.5 x 10
7.5 x 10

standing dumbell curls
7.5 x 10(each arm)
7.5 x 10
7.5 x 10

close grip tricep barbell extension
10 x 10
10 x 10
10 x 10

preacher dumbell curls
7.5 x 10(each arm)
7.5 x 10
7.5 x 10
7.5 x 10

tricep exercise with the lat pull down bar
20 x 10
20 x 10
20 x 10

dips
x 10
x 10
x 10

barbell wrist curls
10 x 10
10 x 10
10 x 10

reverse barbell wrist curls
10 x 10
10 x 10
10 x 10

hammer curls on knee
5 x 10

run on treadmill for 20 mins

GOOD BURN TODAY, seeing as i only left abour 10 or 20 seconds in between each set of exercise,was brilliant,i think i am on a good path at the moment!
 
Wednesday 23rd February 2011

Breakfast:Oats,Bran flakes with skimmed milk

lunch:3 slices potato bread with lots of chicken

evening meal:2 slices potato bread and lots of chicken

snack:chicken wrap

snack:chicken wrap and again

snack:and yet again more chicken wrap

MEAL:Shitloads of pasta and lots of CHICKEN,smothered in black pepper too and quite a bit of coffee today aswell

Exercise

leg curls
25 x 10
25 x 10

hamstring curls
15 x 10

lat pull down
30 x 10
30 x 10

bench press
40 x 10
40 x 10
40 x 10
40 x 8

dumbell fly's
5 x 10
5 x 10

Bench press
30 x 10
30 x 10
25 x 10

chest press
30 x 10
30 x 10
30 x 10
30 x 10

Pec deck
20 x 10

flys
7.5 x 10
7.5 x 10
7.5 x 4

Then went to circuit training which was 1 hour 10 mins long

Overall i ate SHIIIIIIITTLOADS of food today,bloated and all that stuff,but i will be back on the straight and narrow when i return to my own house,its good to have a break
!
 
Dylan said:
Overall i ate SHIIIIIIITTLOADS of food today,bloated and all that stuff,but i will be back on the straight and narrow when i return to my own house,its good to have a break
!
Click to expand...

No worries if you have an 'off' day here and there. That won't really mess up your program (although it may make you feel pretty crappy as you've already discovered!). As long as you're 'eating clean' most of the time, say at least 80-90% of the time, then you are doing pretty darn good!
 
PLBFitness said:
No worries if you have an 'off' day here and there. That won't really mess up your program (although it may make you feel pretty crappy as you've already discovered!). As long as you're 'eating clean' most of the time, say at least 80-90% of the time, then you are doing pretty darn good!
Click to expand...

cheers man,back on the straight and narrow again anyways since i got home


Saturday 26th February 2011

So today i woke up at aroun 8.30 because i was at a party last night and,i dunno i just wake early for some reason,got up and made a cup of coffee and a bowl of oats,bran flakes and skimmed milk

went back to sleep for a little while,until around 12 o clock or so and just got up and lisdtened to alot of good music,then had dinner at around 1 o clock,or well a biggish snack i suppose seeing as i have my dinner later on in the log.I had a weightwatchers vegtable pasta meal with a wrap.

later on in the day i had a peanut butter wrap and 4 almonds.

i also had 4 weightwatchers cookies spread out through the day with my cups of tea and coffee etc.

at around 7.30 i made wholewheat pasta with weightwatchers mozzerella and rocket sauce,i also fried 2 turkey bacon slices with 1 calorie spray.

i have had nothing since,i plan on having maybe a chicken wrap or a bowl of oats and 2 weightwatchers biscuits with a few films very soon,but i will decide that soon,i am pretty content at the weight i am at,infact i wouldnt mind if i put on a pound or two where as before i used to weigh in a few times a day and it was impossible to stay full and keep the scales steadily coming down.

i am far more confortable to eat now,i dont have a sheet of paper with calories of the food i ate anymore,and i just eat when i am very hungry and i have been doing so for the last week or so,and i havent gained a pound,infact i lost a pound so im an enjoying the time spent relaxing to brilliant music today and look forward to films tonight etc.



Exercise

treadmill belt needs lubricated and i never found time to do so today,no worries it shall be sorted tomorrow morning.

Barbell curl
17.5 x 10
17.5 x 10
17.5 x 10
17.5 x 6

laying tricep extension
7.5 x 10
7.5 x 10
7.5 x 10

standing dumbell curls
7.5 x 10(each arm)
7.5 x 10
7.5 x 10

overhead tricep cable extensions
30lbs x 10
30lbs x 10
30lbs x 10

preacher dumbell curls
7.5 x 10(each arm)
7.5 x 10
7.5 x 10

Bench dips
x 10
x 10
x 10


Felt good working today as it was hard and my veins in my forearms were going crazy,which is what i love about it.Felt good today and have a super cool workout planned for starting on monday and it looks like it will be a very good one and i enjoyed today so its a good day for me!
 
Sunday 27th February 2011

Breakfast:Oats,muesli and one weetabix with skimmed milk,cup of coffee and a banana

dinner was wholegrain rice and roast chicken

snack of peanut butter wrap, 2 weightwatcher cookies, 4 almonds and a slice of brown bread

going to have my post workout meal in a few minutes of chicken and wholewheat pasta

and oats before bed


Exercise

Treadmill for 20 mins @ 6.5 mph

Squats
15 x 10
15 x 10
15 x 10
15 x 10
15 x 10

leg curls
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
40lbs x 10

Good mornings
15 x 10
15 x 10
15 x 10

Went well today i got my cardio in and my legs were trembling after the weights and tomorrow i start a new style of workout will be fun!
 
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