Get lean!

Hey Dylan,

Just checked out your whole diary. You've lost 6 stone? That's incredible.
I'd love love love to lose 6 stone in total. I'd be super skinny.
What are your secrets? How did you lose that much?

You eat such a strict diet. And you certainly like your coffee, hey?
Do you ever have porridge for breakfast?
You could try that with a spoonful of peanut butter and maybe a banana or some raisins..
and you said you like easy food to cook in the evening, what about microwavable vegetables or stirfry?

Keep up the amazing work. You're an inspiration. You should posssst progress pics :) :)
 
doubleclick said:
Hey Dylan,

Just checked out your whole diary. You've lost 6 stone? That's incredible.
I'd love love love to lose 6 stone in total. I'd be super skinny.
What are your secrets? How did you lose that much?

You eat such a strict diet. And you certainly like your coffee, hey?
Do you ever have porridge for breakfast?
You could try that with a spoonful of peanut butter and maybe a banana or some raisins..
and you said you like easy food to cook in the evening, what about microwavable vegetables or stirfry?

Keep up the amazing work. You're an inspiration. You should posssst progress pics :) :)
Click to expand...

Thank you very much Doubleclick, you dont need to lose 6 stone thats the difference you are really good weight , i just got so heavy it wasnt like i was doing something good by loosing weight, it was olibatory ,i was just trying to undo a lot of silly ass years of my life sitting around playing xbox and not moving atall i dont deserve any of the compliments or gratitude i get from people around me but it does help to keep the healthy frame of mind going along with a routeway i can take in college to study for!

i do have porridge in the evenings most times i refer to it in my log as "oats" and milk because i dont heat the porridge, just oats in a bowl with milk its very filling and nice!,i eat quite a bit of peanut butter aswell but have cut back recently as i was eating ALOT of it instead of small spoonfuls for a snack etc but it really is nice

I LOVE COFFEE,Damn there is one thing i am never going to stop drinking and thats my coffee,its the reason i have great weekends :)

I noticed in the freezer one evening some stir fry veggies and i think i will have to try them out soon, i am eating an apple and banana as we speak because i felt guilty for not eating fruit for the past few months at least regulary so im going to try get my plan up to scratch and just keep going and see where it takes me

I have progress pics in the before and after section, il post the link below, i dont have alot of pics atm but in future i will post more ones, btw the second picture of me before in is London and i see you are living there:)

http://weight-loss.fitness.com/before-after-between/47169-84-pounds-down-6-stone.html

Thanks a bunch for the compliments and for reading, much appreciated!

Dylan
 
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Monday 14th march

Breakfast:2 weetabix and milk/cup of tea/brown bun

Lunch:John west tuna snack(219cals)

dinner:3 small chicken fillets,wholegrain rice and brown bun

slept for like 3 hours and when i got up i had 2 brown buns and a cup of tea

before i go to bed i will have raisins and oats :D

Exercise
I had been waiting for this day since friday,the tarmac finally dried up and i got out to skate about,done alot of skating then went inside and slept for 3 hours and didnt get any other exercise done but i dont mind,happy with the skating today i done alot

Was a good day :D:D
 
doubleclick said:
I missss you. Update sooon :D :D :D
Click to expand...


Sorry Bro, was on holidays at my cousins,why i havent logged in agesssss
anyways

Saturday 19th March

Breakfast:eek:ats and raisin oats and more cereal with milk

snack:coffee,belgian choc weightwatchers slice

Dinner:John west tuna snack(250cal) with brown rice and slice of wholemeal bread

Snack:rolled oats and mixed fruits

snack:tin of tuna drained slice of bread

snack:eek:ats and cereal

snack:coffee,another tin of tuna after workout

snack:2 low fat noodle snacks

Alot of eating but feeling good and full and the most of the food was high in protein or low in fat and calories :D


Exercise

Done a decent enough back workout today ladies and gents

Lat pull down
70lbs x 10
70 x 10
70 x 10
70 x 10
70 x 10

Dumbell rows
33lbs x 10(each arm)
33 x 10
33 x 10
33 x 10

Barbell rows
33 x 10
33 x 10
33 x 10

reverse grip barbell rows
33 x 10
33 x 10
33 x 10

Vertical barbell row
44 x 10 (only done one set as i injured my shoulder a week and a half ago and didnt realize it wasnt fully healed until i done the set)

Shrugs
44 x 10
44 x 10

Rows
50 x 20
50 x 20

Cardio
Treadmill for 20 mins jog @ 6.5mph

Back today and was on holidays at my cousins and was out a a party last night so it wasnt good
back on track done a good enough workout and my run was good this evening and i done ALOT of skateboarding because todays weather was so nice, damn incorporated with good music, it was super, glad to be back :D
Peace
 
Sunday 20th March

Breakfast:Rolled oats and raisin oats and more cereal with low fat milk/coffee

snack:belgian weightwatchers choc slice and coffee

Dinner:2 chicken fillets,2 slice bread,wholegrain rice

snack:dried fruits

snack:apple

post workout:tin of tuna,tomato relish

low fat noodle snack(239cal)/coffee

Exercise

Went for a 2 mile walk on the road today had a sleep when i got back from that and when i woke done my run

Treadmill10 min @7mph and then 5 min @6.5 and last 5 min @ 7mph and a 3 minute cooldown


Squats
44 x 10
44 x 10
44 x 10
44 x 10
44 x 10

Leg curl
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10

Good mornings
39 x 10
39 x 10
39 x 10

Calve raises
39 x 10
39 x 10
39 x 10


Felt good today and the squats were really hard,which was good and i ate some alright food and rested :D

Dylan
 
Monday 21st March

Breakfast:2 weetabix with milk/coffee

lunch:john west tuna snack(239 cals)

Dinner:3 chicken fillets,pasta and weightwatchers sauce

snack:slice of bread with coffee

post workout:tin of tuna,muesli and milk

snack:coffee and low fat noodle snack :(


Exercise

Bench flat
55 x 16
60 x 16
71 x 12
71 x 12
71 x 10
71 x 9

Bench flat DB press
44 x 10(each arm)
44 x 10
44 x 8

Dumbell fly's
44 x 10(each arm)
44 x 10
44 x 10

Chest press
45 x 10
45 x 7
45 x 5

DB fly's
16.5 x 10(each arm)
16.5 x 10
16.5 x 10

Felt horrible today,was in a bad mood then i had a very shit chest workout and felt like a wasted evening , cant cope with how shit today was in general but more so for my weight training, going to bed early ,bad times:(
 
Dylan said:
Felt horrible today,was in a bad mood then i had a very shit chest workout and felt like a wasted evening , cant cope with how shit today was in general but more so for my weight training, going to bed early ,bad times:(
Click to expand...

What was so bad about the workout?

BTW, whatever that belgian chocolate thing is that you've been having... it sounds delicious... even if it is weight watcher's!
 
PLBFitness said:
What was so bad about the workout?

BTW, whatever that belgian chocolate thing is that you've been having... it sounds delicious... even if it is weight watcher's!
Click to expand...

It felt like i had been sitting there doing nothing man,first week back doing chest after i injured my shoulder and it felt of no effect atall and i was doing more weight than usual too, but anyways all the negative thoughts were wiped away today when i had sore pecs so even though it didnt feel good atall or feel like i was making a difference it tore them up as they are still sore, sorry about the silly rant about how bad things were, the day was not good to start with for just no reason, monday morning just wasnt feeling in the mood for school and it followed through to the evening

Yes man,they are delishcious, i have to say , i dont need eat sweet stuff VERY often but its nice with tea of coffee as a low cal snack kind of thing!!

doubleclick said:
Oh gosh, D. You are so hard on yourself.
You're doing amazingly.
Click to expand...

Not hard enough mate, as i said in reply to PLB was just a bad day to begin with you know how that can effect your state of mind working out aswell and wasnt feeling good but back on form today feeling good and extremely happy as the sun was shining and i got some skating done, thanks for your comments ,both of ye ,very thoughtful people!
 
Tuesday 22nd of March

Breakfast: was as usual 2 weetabix and milk/coffee


lunch: i had a multiseed roll with a LOT of turkey which was nice


Dinner:2 chicken fillets and wholegrain rice


snack:apple,raisins,oats and yogurt,belgian choc weightwatchers slice,bottle of oasis,wholemeal buns.

Post-workout:Tin of tuna + wholemeal Bun

EXERCISE!!!

Biceps + triceps + Deltoids

Barbell preacher curls
33 x 10
33 x 10
33 x 12

Laying DB tricep extension
22 x 10
22 x 10
22 x 10

Front deltoid DB raises
11 x 10(My delts arent great and thats why i use such light weight)
11 x 10
11 x 10

Standing DB curls
16.5 x 13(each arm)
16.5 x 13
16.5 x 13

Side lateral DB raises
11 x 10

Arnie shoulder press
16.5 x 10
16.5 x 10
16.5 x 10

Preacher Dumbell curls
16.5 x 10(each arm)
16.5 x 10
16.5 x 10

tricep pushdown with lat pulldown bar
35 x 10
35 x 10
45 x 10

Also done jog on my lane for 1 mile with a neighbor but he got a cramp in his leg after doing some weight traning prior to the jog ,when we reached a mile, we had to walk back home, couldnt do anymore running with him.

Todays workout felt great my triceps were feeling worked well and same goes for deltoids! Good day
 
Wednesday 23rd March

Breakfast:2 weetabix with linseeds milk and cup of coffee, keepin it real

Breaktime:2 wholemeal buns

Lunch:1 wholemeal bun,john west tuna snack :)

Dinner:bowl of irish stew(i took mainly potatoes and carrots because the meat and gravy was fatty) and a weightwatchers chicken hotpot, with bun

Snack:mixed dried fruits,oats and yogurt

Post-workout:Tin of tuna/wholemeal bun

Snack before bed:Rolled oats and yogurt/milk?


EXERCISE!!

Legs

Squats
50 x 12
50 x 12
50 x 12
50 x 12
50 x 12

Leg Curl
45 x 12
55 x 12
55 x 12
55 x 12
55 x 12

Good mornings(i get a nice stretch in the hamstrings with these)
38.5 x 12
38.5 x 12
38.5 x 10

Barbell Calf raises
38.5 x 12
38.5 x 10
38.5 x 10

The next workout i will replace or either just add dumbell lunges in and get more calf exercises as i write this! Good training today

Gonna maybe try loose a few pounds when the weekend starts because i want to leave room for weight when i purchase my tub of protein :D
Good day
Peace
 
Dylan said:
It felt like i had been sitting there doing nothing man,first week back doing chest after i injured my shoulder and it felt of no effect atall and i was doing more weight than usual too, but anyways all the negative thoughts were wiped away today when i had sore pecs so even though it didnt feel good atall or feel like i was making a difference it tore them up as they are still sore, sorry about the silly rant about how bad things were, the day was not good to start with for just no reason, monday morning just wasnt feeling in the mood for school and it followed through to the evening!
Click to expand...

No need to apologize! Your mental state can greatly affect your workouts... it's just good to recognize that not every workout is gonna be 100%. Once in a while, you'll have off days. It's just how it is!
 
PLBFitness said:
No need to apologize! Your mental state can greatly affect your workouts... it's just good to recognize that not every workout is gonna be 100%. Once in a while, you'll have off days. It's just how it is!
Click to expand...

Could not have put it better myself , thanks man!
 
Thursday 24th March

Breakfast: 2 weetabix and milk/coffee as usual :)

Break: 2 slices wholemeal(dry)

lunch: 2 slices wholemeal(dry) + bottle of diet coke

Dinner:weightwatchers chicken hotpot + wholegrain rice

Snack:muesli and pourable yogurt/mixed fruits

snack: had a box of mushrooms,peppers and egg noodles that needed to be used up so i stir fried them with 1 calorie spray and put tuna through and will eat some more of that tomorrow

Post-workout:Tin of tuna/wholemeal slice

Before bed:eek:ats and milk/tea


EXERCISE!

Back + Abs


BACK

Lat pulldown
warm up
45 x 10
55 x 10
65 x 10

65 x 12
65 x 12
65 x 12
65 x 10

Close grip pulldown
75 x 12
75 x 12
75 x 12
75 x 10
75 x 10

Barbell row
38.5 x 10
38.5 x 10
38.5 x 10
38.5 x 10

DB rows
22 x 12(each arm)
22 x 12
22 x 12

Seated row
65 x 10
75 x 10
85 x 10

90 x 15
90 x 15
90 x 15
90 x 15

Shrugs
60.5 x 10(forward and backward)
60.5 x 10
60.5 x 10

Vertical barbell row
33 x 12
33 x 15
38.5 x 12


ABS

Knee ups
x 15
x 15
x 10

Leg lifts
x 15
x 15
x 10

Cycles
x 15
x 15
x 15

Crunches
x 15
x 15
x 15

heel touch(obliques)
x 15
x 15
x 15

I will do better and more effective ab exercises the next time i work them it was just that i was sitting in my room and said i could do a small ab workout just to do something as i havent worked them this week so far but i got a good burn and the back workout was very good!

GOOD DAY and the sun is shining alot at lunch and chilling with my friends is sweet!
:)
 
Friday 25th March

WEEKEND!!!!!

Breakfast: 2.5 weetabix with milk and cup of coffee(delish)

Break:2 slices of granary wholemeal

Lunch:2 slices of granary wholemeal

Dinner:4 or 5 small potatoes with a tin of beans and a tin of tuna

snacks:muesli and yogurt,oats and milk/oats and milk/coffee

Post-workout:Tuna

Film snack:eek:ats and milk/coffee


EXERCISE

Chest

Pushups
x 12
x 12
x 12

Flat Bench press
Warmup
44 x 12
44 x 12

71.5 X 12
71.5 X 12
71.5 X 12
71.5 X 8

Chest press
45 x 12
45 x 12
45 x 12

Dumbell fly's
16.5 X 10
16.5 x 10
16.5 x 10

Incline bench
55 x 12
55 x 12
55 x 12

Cardio
run @7mph for 20mins


Havent done cardio in quite some time but i have been doing some super workouts and sweating alot and stuff is good but i plan on cycling this weekend on sunday and possibly tomorrow if i get time to go out! enjoy the weekend everyone!
 
Sunday 27th March

Breakfast:2 weetabix with milk

Pre-cycle meal:eek:ats and 1 weetabix with milk

Snack:tin of tuna/2 slices potato bread

Dinner:2 large potatos/cabbage and tin of beans

snack:coffee and slice of brown bread

Post-workout:Tin of tuna/brown bread/coffee

Snack:OATS AND MILK :D/dried fruits


EXERCISE

Biceps,Triceps and Delts

Barbell preacher curl
33 x 10
38.5 x 10
38.5 x 10

Standing barbell curls
33 x 10
33 x 10
33 x 10

Standing dumbell curls
16.5 x 12(each arm)
16.5 x 12
16.5 x 12

Preacher curls/concentration(mix)
16.5 x 10 each arm
16.5 x 10
16.5 x 10

Lying overhead tricep extension
22 x 12
22 x 12
22 x 12
22 x 12

Tricep pulldowns
40 x 8
40 x 8
40 x 8

Frontal deltoid raises
11 x 10(each arm)
11 x 10
11 x 10

Side lateral delt raises
11 x 10
11 x 10
11 x 10

Arnie shoulder DB press
16.5 x 10(each arm)
16.5 x 10
16.5 x 10

overhead barbell press
33 x 6
33 x 8
33 x 8

Cycling
me and a friend done around 18km Today and my legs are burning up and i was sweating ALOT so was super pumped after that , very good day today brilliant weather for cycle!
Today i was SUPER pumped i was going around the house shouting when i done my workout thats how good it felt,pushed it hard today and worked out good,cycled so much my hands are all blistered now from uphill etc etc

Good way to top the weekend off with some nice weather
Peace :D
 
Monday March 28th

Breakfast:2 weetabix and milk/coffee

Lunch:dry multiseed roll

Dinner:2 large chicken fillets,potatoes and beans

pre-cycle:Bowl of oats and milk

snack:coffee x 3

pre-workout:eek:ats and milk

post-workout:1 chicken fillet

Snack:eek:ats and milk/coffee


Exercise

Pretty bad today but no worries :)

Legs

Cycle
Done around 8km cycle this evening after school which was good at the time but left me not able to do my proper leg workout

It was of no use today but just thought id post it to keep the log consistant.

Squat
55 x 10
44 x 10
44 x 10
44 x 10
44 x 10

Good mornings
44 x 12
44 x 12
44 x 12

Seated calve raise
44 x 10
44 x 10
44 x 10

Standing calve raise
44 x 10
44 x 10

That was all i was able to get out today because of the cycle before hand and the day before but this a lesson anyways and just like the personal lesson i learned to do my runs before leg workouts i will always know for the next time and at least i worked the quads and calves hard on the bike and the squats were good form
What i had intended to do when i went out was a few new exercises to add which were the following
1.Squats, good mornings, seated calve raise, standing calve raise, barbell lunges, Bench step up, Deadlifts, Leg curls, cleans(for hamstrings) and some stretches

Will come into effect on wednesday again but tomorrow is upper body possibly chest.

School was shitty so it didnt help none haha
 
Tuesday 29th March


Breakfast:2 weetabix with milk and coffee(damn i cant wait for the days i get to add protein shake to the breakfast list :D )

Lunch:Multiseed roll with chicken and chilli sauce

Dinner:2 chicken fillets,wholegrain rice,beans,pita bread

pre-workout:Bowl of oats,bowl of special k with milk

Post-workout:Tuna,wholegrain bread for protein and carbs

snack:plenty of coffee's , Oats and milk ,coffee with film :D


EXERCISE!

Tuesday 29th March

Chest + forearms + Abs

Chest

Bench
60 x 12

71.6 x 12
71.6 x 12
71.6 x 12
71.6 x 12
71.6 x 10

Dumbell fly's
16.5 x 12(DB each arm)
16.5 x 12
16.5 x 12

Incline Bench
60 x 12
60 x 12
60 x 12
60 x 12

Peck deck
35 x 12
35 x 12
45 x 12
45 x 12

(Next chest workouti intend on switching it up to dumbells instead of barbell for change on bench and do decline instead of incline and vary it up)


Forearms

Barbell wrist curl
33 x 12
33 x 12
33 x 12

Reverse grip barbell wrist curl
33 x 12
33 x 12
33 x 12


Abs


Hanging leg lifts
x 10
(first time doing these,not able for more than one set at the moment i will work my way up)

Knee ups
x 15
x 15
x 10

Leg lifts
x 15
x 15
x 10

Cycles
x 15
x 15
x 15

Crunches
x 15
x 15
x 15

heel touch
x 15
x 15
x 15

Woodchopper
11 x 20
11 x 20
11 x 20


Cardio
20 laps of my house with good pace(because the treadmill needs lubricated and i have no lubricant at the moment running outdoors will be good anyways, and possibly thursday my neighbour and i are running in the evening)

Plenty of skating aswell!

Tomorrow i work Back + Legs !
 
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