Get lean!

Dylan16

Dylan16

0
I'm Dylan,17 years old,5"11 inches,72kgs

i have lost in and around 6 stone over the last year and a half.

have got into a regular exercise frame of mind and i run every evening of the week for the past year.

I have recently started weights,well last summer,and have a serious interest and if a weekday evening goes by without doing them or doing proper workout it leaves me uneasy and frustrated so things have to get serious now.

This Monday i intend to start what is known on a bodybuilding forum i know as the Death march diet(DMD).It is a high protein and high carb kind of diet i think,the main foods consist of chicken,potatoes,broccoli oats and protein shakes.I have not yet bought protein but this weekend i intend to buy the essentials for the diet and have no other choice but to stick to it.


I have made this log because i exercise regularly and also for the diet.If i come on monday and post and people see in the foods i ate that day something like "had myself a nutri grain bar for break" i want to be scolded alot from users to get me back into my straight thinking.

anyways thanks for reading i shall see where this thread takes me in the future!
 
Friday 4th February 2011

Breakfast:2 weetabix with skimmed milk/Cup of tea

Break:Nutri grain bar

Lunch:Multiseed roll dry

Dinner:chicken jumbalaya(low fat meal)

Snacks:slice of wholemeal bread/4 almonds/1teaspoon of peanut butter/bowl of almond oats and more



Exercise
Treadmill:20 mins jogging @ 6.5mph

Weights: (all weights are measured in KG's)
Bench press
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10

barbell curl
17.5 x 10
17.5 x 10
17.5 x 9

Incline bench dulmbell curls
7.5 x 10(each arm)
7.5 x 10

Squats
17.5 x 10
17.5 x 10
17.5 x 10

incline dumbell rows
7.5 x 10
7.5 x 10

frontal deltoid raises
7.5 x 10
4.5 x 10

Overall today was a bad day,as my form on treadmill was bad due to quads being weak after first proper session of good form squats,also on the weights it was messy because i still have to organise my split 5 day workout for monday so i shall spend the weekend at that,i can assure you by tuesday it will be a far cleaner working session!
 
I don't understand the DMD, but far as your food habit you have it going on. Sounds like a healthy start. I aways said food is not our enemy. Our bodies need good healthy food: Chicken, potatoes, broccoli, and oats sounds good to me. Greens of any kind would be good too and if you can eat fish add some fish and add some fresh fruit to your diet. Have you dried almond butter? It tastes a little like peanut butter.

Welcome to the forum....Good start....Good Luck!
 
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Thanks very much AnnaGail,yeah my eating at the moment isnt half bad i eat good clean healthy foods MOST of the time,but the DMD is a diet which i intake mainly protein(chicken/protein shakes) and do weights so that i am cutting my fat back to show my muscles more defined whilst still getting muscle growth as i intake protein to repair the muscle tears and loose fat!

I will post my days log later on when i am finished eating and exercising!
 
Saturday 5th of February 2011

Breakfast:1 weetabix with oats and more/skimmed milk

Lunch:eek:ne slice wholemeal bread and small amount of peanut butter

Dinner:Roasted chicken fillet/small amount of plain pasta/beans

Snacks:4 almonds/weightwatchers lemon slice/2 slices wholegrain bread with cottage cheese/almond oats and more cereal

Exercise
Treadmill for 20 mins @ 6.5mph

leg curls(all weights are KG's)
15 x 10
15 x 10
15 x 10

Lat pull down
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

seated cable rows
18.5 x 10
18.5 x 10
18.5 x 10
18.5 x 10

leg press
45 x 10
45 x 10

overhead tricep extension
10 x 20

ab curling machine
15 x until i felt a huge burn

exercise bike for around 5 minutes

Overview
Today wasnt a bad day,i got to the gym and out of the house and out of routine,im down a pound since yesterday and i weighed in after dinner aswell,i was happy with the amount i ate too,the food i ate was decent enough nutritionally!
 
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Without you telling us what your goals are is is hard to make suggestions on your diet or your routine but doing things like the DMD are not healthy or effective in the long term.

What are you trying to achieve with your current split ?
 
I have reached a healthy weight now,but my goals are to build muscle by eating ALOT of protein high foods like cottage cheese/chicken and almonds or so on,but i dont want to get huge again,so i have to eat quite a bit of food but still work off the fat that will definatly come with eating alot of protein packed foods,to be lean and tone my muscles!

I am on the right eating track and am a consistant weight looser,it used to be far more i lost each week but now that i have came to 11 stone,for my height it would not be healthy to be lets say half a stone lighter i would look ridiculous like skin and bone,so i want to put on muscle,tone it up alot,and loose some fat so my core and abs will show more defined.
 
You seem to be eating a pretty minimal amount. How many calories? Without knowing portions it's hard but I'd guess about 1,000 calories.
 
Thats the thing iain,It seems like small amount,but when i take into account milk in tea and how i eat big bowl of cereal etc,a day that seems to other people(my friends), a small amount might be still adding up to 2000 calories, if you get me,i have worked it out on a few occasions and when i think im on a good day i will have intake of 2000 maybe the only reason im getting away with that is my basic metabolic rate is somthing like 1880 cals and i do a 260 cal run on treadmill and weights and other exercises so its all good!
 
you only need a certain amount of protein for muscle gain anything beyond that is NOT healthy now working that out for a male adolescent at your weight that is 144 grams of protein you need, anything above that is going to waste no matter what the supplement companies say.

your split so far is not logical but without more info about your planned split it is hard to tell.
 
yes you are right,i need something like 1 gram of protein per lb of bodyweight,but since i dont take protein shakes,even though if i want to get serious i would get them,i would have to eat a hell of alot of food to fit in 144grams a day without shakes,as i said in my intro,these last 2 days have been very messy,and said i will have stuff definatly cleaned up and proper by tuesday man,everything will be sorted i have to spend tomorrow getting food in for the week and writing out either a full body workout every second day of the week or a 5 day split,all these things will be sorted out by tuesday as i will be talking to a gym assistant and a few others before then.
 
If you need help just ask.

ps. 144 is not hard to get through just food, no shakes, no sups, and be able to compete at the top level.
 
Thank you very much man,this is exactly what motivates people,such helpful,friendly members on forums like this,thanks for your advice!
 
Sunday 6th February 2011
Breakfast:2 weetabix/cup semi skimmed milk

lunch:peanut butter slice

Dinner:low fat healthy options prepared meal from tesco(360 cals)

snacks:peanut butter sandwich/4 almonds/bowl of oats and milk/bowl of almonds oats and more/coffee

Exercise
exercise was very light today as it was sunday and i was away with family doing the shopping but got a few sets of dive bomber push ups in and some normal push ups and i done my usual 20 min jog @ 6.5 mph on treadmill

Overall today i took it easy enough as i was tired a bit but no worries i will be back on form tomorrow!
 
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Monday 7th February 2011

Breakfast:2 weetabix/skimmed milk and slice of granary bread with small amount peanut butter

break:1 and half slice of granary bread dry

lunch:1 and half slice of granary bread dry

Dinner:1 and half chicken fillet/brocolli/2 baby potatoes/wholegrain rice

snack:4 almonds/bowl of oats and milk with almond oats and more over top

Exercise
Muscles=biceps,triceps and pecs

20 laps around my house running


bench press
20 x 12
30 x 12
30 x 12
30 x 12
30 x 8

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

hammer curls
4.5 x 10
4.5 x 10
4.5 x 10


incline pushups
x 10
x 10
x 10


incline dumbell press
7.5 x 10
7.5 x 10
7.5 x 10

overall today was not bad atall,i ate well,was full,slept for like 3 hours after school so was fortunate to have enough time left before bed to do exercise anyways so i am happy with todays progress!
 
Hey Dylan,

I think that it's fantastic that you've been able to lose so much weight on your own so far! That takes a lot of hard work and dedication, so congrats!

Just looking through your diet log, I've notice a couple of things. While most of your food choices seem like healthy choices, I would have to say that your overall diet throughout each day does not seem very balanced. I do really like the fact that you are spreading out your meals and eating smaller meals, more frequently, so that is good. What seems to be quite lacking are the fruits, veggies, and protein.... It appears that you are eating a very high carbohydrate diet, and maybe moderate protein with almost no fruits or vegetables, except a serving at dinner.

It says at the top that you were going to follow a DMD diet. I'm not sure exactly what that is, but are you still following that? One of the keys to healthy eating is that each meal and snack should be balanced, not just containing primarily one type of macronutrient (ie. only carbs, or only protein, etc).

My main suggestion would be to add in fruits and veggies! Try to avoid having 2 starches at one meal (eg. wheatabix AND toast, or rice AND potatoes). For example, a healthy breakfast choice would be to have 1 slice of toast with almond butter, and a piece of fruit. For dinner, cut out either the potatoes or the rice and have a second type of vegetable instead.

I do think you're off to a good start with your current program, so just some very minor changes could make your program even better!

Hope that helps!

P.
 
Thank you very much for your long,informative post PLBfitness,thank you for the compliment and i agree totally i do not eat alot of veggies or fruit,i have an apple the odd day but as you say,not enough obviously,also i have got my mother to buy in the brocolli as i love it and also cabbage,i sort of challenged my friend to the p90x workout program thing to see who gets the better results,and just to prove to myself that i am in control of my body and i can stick out what i say i am going to do,so i am just waiting for him to decide if he is definatly doing it and if he is i will be getting lots of protein high foods for p90x as i believe i read that it contains a good amount of protein for repairing muscle fibres,so that will be sorted very soon.i definatly took the information onboard,and already plan on taking a piece of fruit for break at school tomorrow instead of just egg whites.

you mentioned the two starches and in future i will just take one at meal times,it was just the dinner was ready when i came home and thought il have a baked potatoe as it isnt bad for you,but yes i will load up on the veggies on my meals to bulk them up and feel fuller for longer without eating more carbs/starches than i need.

Thanks again for the helpful info!
 
Tuesday 8th February 2011

Breakfast:eek:ats and weetabix/skimmed milk

break:1 slice granary wholegrain bread

lunch:1 slice granary wholegrain bread dry

dinner:1 chicken fillet,wholegrain rice and seeded roll

snacks:4 almonds/1 chicken fillet/oats and almond cereal/skimmed milk

Exercise

ab roller
x 10

air bike
x 15

plank
x 20(seconds)
x 20

hand over head crunches
x 10
x 10

cross body crunches
x 10

reverse crunch on bench
x 10
x 10

leg pull in on bench
x 10
x 10

heel touches
x 10(each heel)

glute lift
x 20

overall today,was mediocre,food was good on calories considering how full i was all day,exercise looks like i didnt do many sets but that is because i dont do abs very often and them small few exercises i did there left me sweating alot and hardly able to get up off the bench for the last few!
 
Haha ya, sorry about the long post... that tends to happen.

Nutrition is one of those things, that you'll constantly be making changes to. Over time, you'll find what works for you the best to meet your goals.

So keep up the good work, just staying consistent with something like this is 99% of the battle!
 
PLBFitness said:
Haha ya, sorry about the long post... that tends to happen.

Nutrition is one of those things, that you'll constantly be making changes to. Over time, you'll find what works for you the best to meet your goals.

So keep up the good work, just staying consistent with something like this is 99% of the battle!
Click to expand...

Thanks again man,i totally agree,weight loss and healthy living is all in the food you eat pretty much!
 
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