Bookmark this thread:     |
Login  | |
|
RE: Squats at last (fat loss with mass) - Oct. 26 2004 11:04:47
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Mon 25/10
DOMS spreading to glutes this morning, by mid afternoon quads too. Worst DOMS I've had for ages, don't know why it's worse than last week, I only increased by 5Kg. Must be working something...
Nutrition:
7:00 Whey in water (40g protein), vits
7:30 2 x wholemeal toast
8:00 Cup of tea
9:30 25g brazil nuts
10:15 Whey in water (20g protein), 150g cottage cheese, oat cake
1:15 Homemade 250g steak burger, salad, slice wholemeal, lite salad cream, toasted sesame oil
3:00 Cup of tea
4:45 Whey in water (30g protein)
6:45 1 1/2 cans tuna, light mayo, oat cake
9:00 Cup low cal choc, 125g cottage cheese
11:00 Whey in skimmed milk (40g protein)
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last (fat loss with mass) - Oct. 27 2004 0:55:56
| |
|
Spirit Guide
Posts: 5677
Joined: Jan. 16 2004
From: london United Kingdom
Status: offline
|
nice one henk, looks like things are moving along nicely.
thought i would post a little something to boost your morale a little seeing as i am only the third commentator lending some support and i know how positive reinforcement can really help through the hard times
come on people - we all need to help each other on the forums
good luck mate
< Message edited by newest_newbie -- Oct. 27 2004 0:56:27 >
_____________________________
Week 5
Squat = 62.5kg
Deadlift = 40kg
Incline Bench = 35kg
| |
|
|
RE: Squats at last (fat loss with mass) - Oct. 27 2004 11:00:49
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Cheers Newb, and how coincidental is your post.
Started with a cold yesterday, a friend came round to cheer me up, brought beer, cheat cheat cheat cheat.... Look out for the beers on the next nutrition entry...
As it happens, you posted just after I'd finished the last one. A few hours earlier and it could have been so different. Have to keep the carbs down today to compensate, back on the straight and narrow now.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last (fat loss with mass) - Oct. 27 2004 11:05:35
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Tue 26/10
DOMS are easing, will be going for a walk later. Started with a cold. Whey coming this afternoon from MyProtein.
Nutrition:
7:30 Whey in water (40g protein)
8:00 Vits, 50g oats in skimmed milk, teaspoon honey
10:00 Cup of tea
10:15 Whey in water (30g protein)
12:45 Can tuna, 2 x wholemeal, light mayo
3:45 Whey in water (30g protein)
4:00 Oat cake, 25g brazil nuts
6:00 WORKOUT
7:30 1 1/2 chicken breasts stir fried in olive oil, mushrooms, green salad
8:30-11:45 4 cans of beer CHEAT
0:00 Whey in water (40g protein)
Shouldn't have had the beer, over it now though...
Workout:
60 min fast walk, first one in a week or so.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last (fat loss with mass) - Oct. 27 2004 14:06:38
| |
|
Spirit Guide
Posts: 5677
Joined: Jan. 16 2004
From: london United Kingdom
Status: offline
|
dont worry bro, the cheats are there to make our resolve stronger afterwards.
as long as u try to continue
these days my attitude after i cheat is "oh well, start again on monday" - even if the cheat is on tuesday
i guess as long as u jump back on straight away the cheat is permissible
on that note - NO MORE CHEATING - lol
_____________________________
Week 5
Squat = 62.5kg
Deadlift = 40kg
Incline Bench = 35kg
| |
|
|
RE: Squats at last (fat loss with mass) - Oct. 28 2004 15:42:18
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Wed 27/10
B*****d of a cold today.
Nutrition:
9:15 Whey in water (40g protein)
11:15 1/2 can tuna with light mayo, 150g cottage cheese, 2 x wholemeal toast
12:00 Cup of tea
2:15 2 boiled eggs, 150g cottage cheese, 2 oat cakes, 25g brazil nuts
3:30 Cup of tea
5:30 1 1/2 chicken breasts stir fried in olive oil, mushrooms, green salad
6:00 Cup low cal choc
8:15 Can tuna, light mayo
9:00 Cup of tea
10:15 Whey in water (40g protein)
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last (fat loss with mass) - Oct. 29 2004 11:42:23
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Thu 28/10
Decided to postpone workout today, still feel really sh**ty. Seem to have tea/coffee under control, so can stop journalling it.
Nutrition:
9:30 Whey in water (40g protein)
10:00 2 x wholemeal toast
12:00 Can tuna, light mayo, 2 x wholemeal
3:00 Whey in water (30g protein), 2 oat cakes
5:15 Can tuna, light mayo, 6 mini tomatoes, 2 oatcakes
8:00 Can tuna, light mayo
12:00 Whey in water (40g protein)
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last (fat loss with mass) - Oct. 30 2004 13:36:11
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Fri 29/10
Feeling 100% better than yesterday, and going out this evening, so did upper body. Tried to up the carbs a bit but got up late and took the kids shopping and messed things up.
Nutrition:
10:00 Whey in water (40g protein)
10:15 4 x wholemeal toast with honey
1:00 Protein bar
1:45 Half chicken
5:30 WORKOUT
6:15 Whey in water (40g protein)
6:45 200g homemade steak burger, 50g brown rice, soy, toasted sesame oil
Evening - 4 pints of guinness
2:00 Whey in water (40g protein)
Went out with a mate who's going to Aus for a year, so I had to have a drink with him... Must be some good carbs in there somewhere.
Workout:
Dumbbell Bench Press
--------------------------
Warm-up - 15x15, 22.5x8
35x8 (95%)
35x6 (95%)
40x4 (100%)
Dumbbell Shrug
------------------
Warm-up - 20x8
40x8 (95%)
42.5x6 (95%)
45x5 (95%)
Dumbbell Row (alternate)
-----------------------------
Warm-up 15x15, 27.5x8
40x8 (100%)
40x6 (95%)
40x5 (95%)
Dumbbell Shoulder Press
-----------------------------
Warm-up 12.5x8
22.5x8 (95%)
25x6 (100%)
25x5 (100%)
Workout was hard from the first weight I picked up, must be because of the cold I've had. Couldn't make the reps on chest and it went downhill from there. Reduced weights on back and shoulders to get the reps. Think it's a one-off, will leave legs/arms until Sun.
Forgot the days high point - talked to a couple of the Aus rugby league team in Nandos in the Trafford Centre. Some big guys there....
< Message edited by Henk -- Oct. 30 2004 13:37:47 >
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last (fat loss with mass) - Oct. 31 2004 11:58:41
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Sat 30/10
Rest day, legs/arms tomorrow. After some nutrition advice (cheers guys), will have a carb-up day once a week from now on. Also will try to have no carbs after 5-6pm. May increase cals by about 200, will see how I go with the other changes first. Will eat more carbs today and tomorrow to try to get ready for the squats (don't want a repeat of Friday's workout). Also going to add some cardio (rather than the walk).
Nutrition:
10:30 Whey in water (40g protein), vits
11:00 50g oats in skimmed milk, teaspoon honey
1:15 Can tuna, light mayo, 2 x wholemeal
3:15 Protein bar
5:15 Chicken breast stir fried in olive oil, 10 mini tomatoes, 50g brown rice, soy, toasted sesame oil
8:15 Can tuna, light mayo
10:15 Whey in water (30g protein)
1:00 Whey in water (40g protein)
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last - Nov. 1 2004 10:06:55
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Sun 31/10
Still trying to adjust metabolism, hence (some) more carbs. Weight down to 212 (?). Reducing whey to max 30g except PWO.
Nutrition:
9:30 Whey in water (40g protein)
10:00 Vits, 2 x wholemeal, 50g oats in skimmed milk, teaspoon honey
1:00 Can tuna, light mayo, green salad, 10 mini tomatoes, 4 x wholemeal, toasted sesame oil
4:00 WORKOUT
5:00 Whey in water (40g protein)
5:30 Chicken breast fried in olive oil, mushrooms, peppers, onions, 50g brown rice, toasted sesame oil, soy
6:45 25g brazil nuts
9:00 Whey in water (30g protein) - still felt full from prev meal....
12:00 Whey in water (30g protein)
Workout:
Barbell Squats
-----------------
10 x bodyweight
8 x 45 Kg
6 x 75
5 x 112
5 x 112
5 x 112
5 x 112
5 x 112
Dumbbell Curl (alternate)
-----------------------------
Warm-up 12.5x8
17.5x8 (90%)
20x6 (95%)
20x6 (100%)
Dumbbell Skull Crushers
-----------------------------
Warm-up 17.5x8
27.5x8 (95%)
30x6 (95%)
32.5x6 (95%)
Squats - really hard, but really good. Forgot to breathe on very last squat, nearly passed out 3/4 of the way up (won't be making that mistake again).
Curls - Felt good, think I'm being stricter too.
Tris - after reading the debate about skulls/extensions, I think I'm doing a bit of a combination. Enjoying it though.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last - Nov. 2 2004 9:29:38
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Mon 1/11
Feeling good. Rest day.
Nutrition:
8:00 Whey in water (30g protein)
8:30 2 x wholmeal toast with honey, vits
11:15 Can tuna, light mayo, 2 oatcakes
1:15 Chicken breast fried in olive oil, mushrooms, peppers, onions, 50g brown rice, toasted sesame oil, soy
4:15 Whey in water (30g protein), 2 oat cakes
7:15 Can tuna, light mayo, green salad, toasted sesame oil
11:45 Whey in water (30g protein)
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last - Nov. 3 2004 10:15:41
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Tue 2/11
Legs tight, but no real DOMS this week. Long drive home, so no chance of any cardio (actually I'm gonna try HIIT...).
Nutrition:
6:45 Whey in water (30g protein), vits
7:15 2 x wholmeal toast with honey
10:15 Whey in water (30g protein), 2 oat cakes
1:15 Chicken sandwiches
5:15 Can tuna, light salad cream
8:15 Whey in water (30g protein)
10:00 25g brazil nuts
11:30 Can tuna, light mayo
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last - Nov. 4 2004 1:21:40
| |
|
ANGEL DELIGHT
Posts: 1231
Joined: Nov. 27 2003
From: United Kingdom
Status: offline
|
You still don't look to be eating that much. May be I am comparing you to myself, I could eat for England, but then I do between 4 and 7 hours of CV a day, as well as my weights.
What are your goals now Henk?
Well done for keeping up your journal so regularly. I've been slacking on mine lately.
| |
|
|
RE: Squats at last - Nov. 4 2004 1:22:55
| |
|
ANGEL DELIGHT
Posts: 1231
Joined: Nov. 27 2003
From: United Kingdom
Status: offline
|
Ignore that last question.
Your title is Fat Loss with Mass!!!!!!!!!!!!!!!!
| |
|
|
RE: Squats at last - Nov. 4 2004 1:23:34
| |
|
ANGEL DELIGHT
Posts: 1231
Joined: Nov. 27 2003
From: United Kingdom
Status: offline
|
Do you mind if I ask your stats???????????? 
| |
|
|
RE: Squats at last - Nov. 4 2004 13:19:53
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Not at all T:
Ht 5'10
Wt 212
Don't know bodyfat, but waist 35/chest 48. Probably around 20%?
I'm going off the mirror now more than weight, but I think I'd like to get nearer 200 and see what that looks like.
My metabolism has really slowed down at the moment, I'm trying to boost it a bit and will do some HIIT. I don't think I'm gaining much muscle, but I'm probably not losing it either. I'd like to change my routine, but I think I'll wait until I'm on more carbs and should see more benefit in terms of mass gain.
Overall aim is to get bodyfat nearer 10-12%, then clean bulk going forwards.
I'm also going for a carb up day once a week, should be fun. I'll probably up the cals a bit if that doesn't boost metabolism.
< Message edited by Henk -- Nov. 4 2004 13:22:55 >
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last - Nov. 4 2004 13:29:11
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Wed 3/11
Feel great today, workout this pm. Lots of good things happened throughout the day.
Nutrition:
8:30 Whey in water (30g protein)
9:00 Vits, 2 x wholemeal
10:45 Can tuna, light mayo, 3 oat cakes
2:00 Can tuna, light mayo, 2 x wholemeal, green salad, 5 mini tomatoes
4:30 Whey in water (30g protein), 2 x wholemeal
7:30 WORKOUT
8:15 Whey in water (40g protein)
8:45 Chicken breast stir fried in olive oil, mushrooms, peppers, onions, 50g brown rice, toasted sesame oil, soy
1:30 Whey in water (30g protein)
Workout:
Dumbbell Bench Press
--------------------------
Warm-up - 15x15, 22.5x8
35x8 (95%)
35x6 (90%)
40x6 (100%)
Dumbbell Shrug
------------------
Warm-up - 20x8
40x8 (90%)
42.5x6 (95%)
45x5 (100%)
Dumbbell Row (alternate)
-----------------------------
Warm-up 15x15, 27.5x8
40x8 (95%)
42.5x6 (100%)
45x5 (100%)
Dumbbell Shoulder Press
-----------------------------
Warm-up 12.5x8
22.5x8 (90%)
25x6 (95%)
27.5x5 (100%)
All weights back to normal after last weeks little blip.
Chest - felt good, hopefully get 7 on the last set next time. Looking forward to increasing this.
Shrugs - good.
Row - hard but good.
Shoulders - excellent. Got 5 reps on the last set with the new weight from 2 sessions ago.
Overall - great workout, can't wait for legs.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last - Nov. 4 2004 16:59:33
| |
|
ANGEL DELIGHT
Posts: 1231
Joined: Nov. 27 2003
From: United Kingdom
Status: offline
|
GREAT WORKOUT!!! You sound very enthusiastic, which is a good sign.
10 to 12% bodyfat is quite low for someone of your age. (No disrespect intended, as I posted before 40 is the new 30 and life is just beginning). 15% would be a good place to aim.
My bodyfat is 22%, which sounds like loads, but woman naturally have more bodyfat than men, for obvious reasons. I'd quite like to get to 20%, but anything under 19% can create problems for woman. I take CLA, a natural derivative of sunflowers. Over time it can aid body fat loss. I'd never take anything chemical.
< Message edited by ANGEL DELIGHT -- Nov. 4 2004 17:00:01 >
| |
|
|
RE: Squats at last - Nov. 4 2004 17:17:37
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Never thought someone on here would suggest I aim lower!
Understand what you're saying though, plus it would allow me to get on the mass building side sooner. Can't wait for that.
I've been doing it all naturally too, not even using ECA. Hard work but it makes you appreciate it.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
RE: Squats at last - Nov. 5 2004 9:14:03
| |
|
Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
|
Thu 4/11
Rest day, have to drive to the office this evening.
Nutrition:
7:45 Whey in water (30g protein)
8:15 2 x wholemeal toast
11:30 Whey in water (30g protein), 2 oat cakes, vits
1:15 Can tuna, light mayo, 30g brown rice, 5 mini tomatoes, toasted sesame oil, soy
4:15 Can tuna, light mayo, 2 x wholemeal
7:15 Can tuna, light mayo, green salad
10:15 50g dry roasted peanuts
0:00 Whey in water (30g protein)
Hope I don't get tuna poisoning.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
| |
|
|
Printable Version
MP Max from myprotein.co.uk® - Great tasting high quality supplements direct to you from the leading online manufacturer and supplier in the UK. Why pay more?
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread