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RE: ticteaser decides to do things properly! - Nov. 16 2007 14:19:04
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ticteaser
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I've tried to stick whey or eggs or something into my brekkie but I just can't stomach it, hence the sunflower seeds for at least a little bit extra! My brekkie has 12.98g protein, not that I'm anal or precise or anything. 
I keep meaning to stick another protein shake into my diet mid-morning, but at the moment eating around 1600 calories a day and doing cardio 3 times a week I'm still putting on weight so I don't want to up my calories too much. I should make my lunch and dinner smaller I suppose so I can add a bit more mid-morning and before training. And normally I would do a full tin of tuna but I was making 2 lunches and I only had one tin left coz I've not done any shopping this week. I know, I know, excuses, excuses! 
I never considered having protein before training before. I always have my banana so I've got a bit of energy, but I'll get some cottage cheese or something to have as well from now on (well, once I go shopping tomorrow!!).
I don't feel as bad about my deadlifts now either, cheers Flick. 
I might start wearing a belt again in future though as my back feels a bit twingey today. The only thing that puts me off is that no-one in that gym wears a belt, and they're funny enough about me being in their blokey free weights section anyway without me flouncing there in a belt too! Bloomin' bicep boys, grr!! Roll on the New Year when I join my new gym!!
On another ticteaser-has-no-willpower note, I've just had a sandwich for my lunch as I only got home at 9pm last night and by the time I'd had a shower and eaten (and fixed the central heating - I am such a handy andy!) I couldn't be arsed making any lunch. At least today is the day I planned my cheat meal for anyway (in front of the telly in my jimjams with Children in Need, yay!) so I'm not spoiling a "real" day.
Going food shopping tomorrow as this week has been atrocious really. 
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RE: ticteaser decides to do things properly! - Nov. 19 2007 9:31:38
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ticteaser
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Friday 16/11:
0715: 40g oats, 200ml semi-skimmed milk, 10g sunflower seeds.
1300: naughty shop-bought sarnie!
1700: banana.
Training: legs.
1900: protein shake.
2100: cheat meal of crispy duck and 2 glasses of wine.
Squats 4 x 10, 60kg.
SLDL 4 x 10, 35kg.
Leg press 3 x 10, 90kg.
Calf raises 3 x 12, no idea what weight as I forgot to make a note of it! Possibly around 50kg?
Saturday 17/11:
0830: 70g cereal, 100ml semi-skimmed milk.
1300: 2 slices bread, half a tin of beans.
1600: banana.
2000: 300g fillet steak, 100g spinach, 100g potatoes, 100g mushrooms.
Sunday 18/11:
0900: 70g cereal, 100ml semi-skimmed milk.
Training: Body Combat plus abs.
1200: protein shake.
1430: 2 slices bread, half a tin of beans.
1800: 200g chicken, 100g potatoes, 100g mushrooms, 100g green beans, 1 naughty slice of bacon!
I've finally got some shopping in now so hopefully a good week food-wise to look forward to! I've bought myself a bag of pumpkin seeds and brought them to work, so if I have a handful of those with my pre-training banana I'm getting a bit more protein in me. Will try and lower the amount I'm eating at lunch and dinner this week too, to make room for another protein shake mid-morning.
My DOMS wasn't too bad after my legs this week either so am going to try and push it a bit more this week. Plus I put a belt on despite getting funny looks off the pillocks in the gym and felt a bit more secure. Go me!
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RE: ticteaser decides to do things properly! - Nov. 19 2007 10:20:32
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flick161
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On the protein pre-training, if you don't intake any protein, say an hour or two before training, if you work too hard (or don't take in enough carbs), your body will start tapping into and breaking down muscle to replace lost glycogen during a workout. Imagine this little hungry pac-man bug inside you munching his way through your hard-worked for muscle when your training... 
Also, the protein lowers the GI of the carbs ingested and will slow release
Pre-workout, you ideally want something like Chicken + Rice, or Protein Bar, or Cottage Cheese + Fruit.
Post workout, you need some fast release carbs in dextrose or fructose (most protein shakes will have a good ratio of carb to protein) to help replenish lost stores...
Hope this helps and maybe you'll re-think your pre-workout nutrition... Even if you try it for 8 weeks, and see if you get any strength gains then discount it if you wish...
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RE: ticteaser decides to do things properly! - Nov. 19 2007 13:47:12
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ticteaser
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Righty-ho missus, I'll try the pumpkin seeds since I've bought them, and after that I'll have a bash with the cottage cheese with my nana.
I'm going to try and remember to bring a protein shake for mid-morning to work tomorrow as well. I'm starving today too and I've just had lunch: probably all that naughty bread I had at the weekend (and the fact I never eat enough meals at the weekend) expanding my stomach.
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RE: ticteaser decides to do things properly! - Nov. 19 2007 14:01:33
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ticteaser
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Just plain old porridge oats, except this weekend where I was a bit naughty and bored of porridge so I had Optivita (I know! But it tastes nice!!). Think maybe I'm hungry because there's a big gap between brekkie and lunch, exacerbated by not eating in the same routine I have during the week at the weekend.
I'm going to have some green tea and some water to fill me up now anyway.
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RE: ticteaser decides to do things properly! - Nov. 19 2007 17:11:22
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flick161
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Again, because you're not getting protein in the carbs have a higher GI and that's what's making you hungry. Those 70g oats, is that the weight prior to adding water, or after?
I only ask because I'm a great big hulk of a thing and I struggle to get through 40g in the morning, let alone 70g! You might be best splitting that amount into two and having another oat meal at say 11am... Then hopefully you won't be hungry either. A way to get a protein in at breakfast is to buy a good quality protein powder and sprinkle that on your oats (or stir it in if you're not a wierdo like me, I like the lumps) 
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RE: ticteaser decides to do things properly! - Nov. 19 2007 17:19:58
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ticteaser
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Nooo, the 70g was cereal!!! God no, I couldn't eat 70g of oats!!
I have 40g oats in the morning with 200ml semi-skimmed milk and 10g sunflower seeds, and you're right, it's hard to get that much down! What about if I hardboil some eggs to keep in the fridge and have a couple of the whites with my brekkie? Haven't time to cook eggs in the morning and can't stomach protein powder that early, I've tried. 
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RE: ticteaser decides to do things properly! - Nov. 19 2007 19:52:26
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flick161
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My other half cooks his scrambled eggs in the microwave the night before, sticks them in the fridge, then re-heats them the next morning... You could try that. But yes, egg whites boiled will do it too
It might be the GI of the cereal thats making you hungry so quickly cos 70g is still quite a bit... Try Weetabix or All-Bran, or even Museli...
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RE: ticteaser decides to do things properly! - Nov. 20 2007 8:50:03
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ticteaser
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quote:
ORIGINAL: flick161
It might be the GI of the cereal thats making you hungry so quickly cos 70g is still quite a bit... Try Weetabix or All-Bran, or even Museli...
Yeah but I just had the cereal for a change on Saturday and Sunday, can't remember the last time I had something for brekkie that wasn't oats otherwise!! Why would I be hungry on Monday after having my ususal porridge? Or do you mean the cereal at the weekend has knocked my metabolism out of sync so that even though I had oats yesterday I'm still hungry? I'm confused!!
Will try the eggs tomorrow as I need to buy some first! I'm also going to have a scoop of protein mid-morning and one pre-training as well as the 2 PWO.
Monday 19/11:
0715: 40g oats, 200ml semi-skimmed milk, 10g sunflower seeds.
1300: 30g rice, 100g chicken, 50g spinach, 100g mushrooms, 100g tomato.
1700: banana and 20g pumpkin seeds.
Training: Body Combat and abs.
1900: protein shake.
2045: 200g chicken, 100g asparagus.
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RE: ticteaser decides to do things properly! - Nov. 20 2007 10:41:34
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ticteaser
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Right, ok, I've been having a think, and here is a rough template for a propised new diet, let me know what you reckon...
0715: 30g oats, 200ml semi-skimmed milk, 10g sunflower seeds, 2 egg whites.
1030: 1 scoop protein.
1300: protein/carbs/veg of some form.
1630: banana, 10g pumpkin seeds and 1 scoop protein.
Training
1900: 2 scoops protein.
2030: protein/carbs/veg of some form.
That should fit in with work (can't eat proper food at my desk except at lunch) and hopefully give me enough protein. Lunches and dinners will be similar to what I have now: chicken or tuna, rice or pasta, and veg like spinach or broccoli or cabbage.
[keeps fingers crossed]
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RE: ticteaser decides to do things properly! - Nov. 21 2007 9:51:57
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ticteaser
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Tuesday 20/11:
0715: 40g oats, 200ml semi-skimmed milk, 10g sunflower seeds.
1300: 30g rice, 100g chicken, 50g spinach, 100g mushrooms, 100g tomato.
1700: banana and 20g pumpkin seeds.
Training: chest, shoulders and triceps.
1900: protein shake.
2030: tin of tuna, 50g pasta, 15g pesto, 50g tomato, 30g mushrooms, 30g olives.
Smith bench press 4 x 10, 10kg each side.
DB incline press 3 x 10, 12kg.
BB military press 3 x 10, 17.5kg.
DB lat raises 3 x 10, 6kg.
EZ bar skullcrushers 3 x 10, 5kg each end.
Tricep kickbacks 3 x 10, 8kg.
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RE: ticteaser decides to do things properly! - Nov. 21 2007 14:08:44
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ticteaser
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p.s. I forgot to buy eggs so that's why I didn't have any yesterday, but I've just nipped to Tesco so the morning eggs will deffo commence tomorrow!!
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RE: ticteaser decides to do things properly! - Nov. 22 2007 9:09:23
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ticteaser
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Wednesday 21/11:
0715: 40g oats, 200ml semi-skimmed milk, 10g sunflower seeds.
1030: 1 scoop whey in water.
1300: tin of tuna, 50g pasta, 15g pesto, 50g tomato, 30g mushrooms, 30g olives.
1700: 1 scoop whey in water and a banana.
Training: back and biceps.
1900: 2 scoops whey in water.
2030: 200g chicken, 120g broccoli.
Deadlift 3 x 10, 50kg.
Bent-over DB row 3 x 12, 14kg.
EZ bar curls 4 x 10, 5kg each side.
Seated concentrations 4 x 10, 8kg.
Have started with the morning eggs today: hardboiled them last night and peeled 'em and took the yolks out this morning. Had to really force them down. It takes me about 20 minutes to eat my oats in the morning as it is (the odd spoonful as I'm wandering about getting ready), so adding 2 egg whites in there made it worse than normal. I hate eating in the morning, it knocks me sick.
I'm going to try and start doing some cardio first thing on an empty stomach next week too as I'm just not making any progress at all at the moment. It'll kill me getting up that early but I need to do something to get rid of this fat that seems to have come from nowhere. I'd got my BF down to 17% and I bet it's back up to something over 20% again now. 
< Message edited by ticteaser -- Nov. 22 2007 9:16:58 >
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RE: ticteaser decides to do things properly! - Nov. 22 2007 21:10:08
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RedHotF
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Some good updates there!
Oh yes a.m. fasted cardio, we love that so much do we not
I haven't done it since before the summer and I believe it is that which knackered my ankle, so I'm steering clear of it for a while.
Keep up the good work
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RE: ticteaser decides to do things properly! - Nov. 23 2007 8:55:01
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ticteaser
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Cheers RHF, it's not the most exciting journal on here but it keeps me sane, so hey ho!
Yes, the thought of unfuelled cardio is not exactly filling me with joy, but needs must and all that! I was thinking about all this flab last night and it popped into my head that I've moved from a job where I was stood up and running around all the time to a sedentary desk job; so that's probably not helped either. The a.m. cardio will hopefully give me that bit extra I'm missing. Must dig out fleece and running jacket this weekend! I've ordered a new HRM too as my last one was poo and died ages ago.
I'm going to ask this new gym if they're allowed to do my BF with calipers tonight as well: dependent on how bad the result is that should spur me on too! At Easter time when it was done my BF was 23%, then in summer I got it down to 17% (yes I know calipers aren't that accurate so it probably wasn't that low, but it made me feel good!), and now all that hard work is undone.
Thursday 22/11:
0715: 40g oats, 200ml semi-skimmed milk, 10g sunflower seeds, 2 egg whites.
1030: 1 scoop whey in water.
1300: tin of tuna, 50g pasta, 15g pesto, 50g tomato, 30g mushrooms, 30g olives.
1700: 1 scoop whey in water and a banana.
Training: Body Combat and abs.
1900: 2 scoops whey in water.
2030: tin of tuna, 50g pasta, 15g pesto, 30g olives, 80g broccoli, 60g tomato.
I know the pasta last night was a bit naughty, but I'd forgotten to get some chicken out of the freezer, and the thought of tuna and broccoli on their own didn't really inspire me.
The bag of pumpkin seeds I bought is also now just sat on my desk in case I get peckish. I've worked out that a spoonful is about 10g so even though I'm just dipping into them occasionally I'm still adding them up in my food diary (which is still on the go at home despite me keep forgetting to bring it to work to write all the figures in here - must get online at home!!).
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RE: ticteaser decides to do things properly! - Nov. 23 2007 11:21:30
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ticteaser
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Cheers Flick, I'm trying my best to get back to some sort of semi-decent routine in both my diet and training, and it looks like I'm finally getting there - slowly!
Not enjoying doing a 3-day split with my weights to be honest but it makes my life so much easier: even last night, after only spending just over an hour at the gym, it was 9pm by the time I finally sat down at home. Imagine how dull my life'd be if I was doing cardio and weights and spending a couple of hours there like I used to when I was a stoodent!!
Looking forward to doing my legs tonight though. Friday is a great night for legs for me as the gym is quite quiet and it means if I get DOMS I'm hobbling round at home instead of looking daft at work!
On another good note, someone at my ignorant, unfriendly, I-can't-wait-to-leave gym actually spoke to me last night too!!! 
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RE: ticteaser decides to do things properly! - Nov. 23 2007 12:32:53
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ticteaser
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quote:
ORIGINAL: flick161
Break the habit of a lifetime, speak to them!
Oooh I do!! I've been going round this gym for the last few months like a loony talking to anyone who catches my eye, and they're all ignorant buggers who can barely crack a smile; especially the girls who wander round in crop tops and full make-up whilst never breaking a sweat and occasionally do something twiddly with a 1kg dumbell!!
I've moved to a bloomin' area where I don't know anyone so obviously I want to meet as many new people as possible so that I can actually have some form of social life. As it stands the people I know here are my work colleagues (all very nice but wouldn't choose to socialise with them) and my landlord. I've been to the local with my landlord a couple of times but in the 3 months I've been here I still haven't had a night out in St Albans as I've no-one to go out with.
"Aha!" thinks me, "No problemo - I'm sure to make new friends at the gym!" Nothing doing. One bloke now smiles and says hi in the free weights section after I once managed to coerce him into conversation, and the Thursday Body Combat instructor will chat a bit. This has now been added to by the bloke stood next to me in BC last night who actually started talking to me after weeks of me saying hello and trying to make small talk! So basically in the last 3 months the only social life I've had is if I've gone home for a weekend or if I've ventured into London as I know a few people there. Aaaargh!!!!* 
*Apologies for my loopy outburst. I think I'm getting cabin fever through lack of friends and endless weekends sat in front of the TV on my own. 
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