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RE: Early Summer - Mar. 11 2008 19:57:16
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G.J.H
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Cheers mate!
Been thinking about my holiday this year and am desperate to make sure im in shape for it. Posted up my diet in the nutrition section today and the guys there helped me loads. So this is what my new diet looks like.
Wake
Protien Shake
7am
Oats, Milk, Honey and Bananna
10.30am
Small Piece Of Chicken + Fruit
1pm
Tuna Sandwhich, Small Piece Of Chicken, Low Fat Yougart
3.30pm
Fruit, Nuts and Seeds
5.30pm
Sandwhich
6.30pm
Muller Rice
7pm
Training
8.30pm
Protien Shake
9.30pm
Chicken In Pitta bread + Veg/ Mackrel, Jacket + Veg
A couple of thing were picked up on mainly that I wasnt eating enough protien probably half what I should, so ive upped this and hopefully will see some progress. Also I didnt have enough good fatts so im going to start to take a omega 3 supp along with starting to eat mackrel.
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RE: Early Summer - Mar. 11 2008 20:00:47
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G.J.H
Posts: 222
Joined: Feb. 10 2008
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Weights tonight. Felt good I think because im going for higher reps and having huge pumps 
Row
12@25kg
10@27.5kg
8@30kg
Pull Ups
5,4,3
Bicep Work
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RE: Early Summer - Mar. 13 2008 16:46:39
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G.J.H
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Had a day off yesterday just to break it up a little bit. But was back in the gym today for u, I hate my shoulders they are the worst part of my body theyr tiny and out of proportion to everything else. Hopefully the next couple off weeks ill be able to get a little bit of meat on them.
Seated Shoulder Press
12@22.5kg
10@25kg
8@27.5kg
Reverse Flys
8@54kg
8@54kg
8@54kg
Upright Row
8@30kg
8@35kg
8@37.5kg
Lateral Raises
10@10kg
10@10kg
10@10kg
Was a bit supprised with my seated press, normally I struggle to do these weights standing up with a bit off assistance from legs Oh well must be doing something right!
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RE: Early Summer - Mar. 13 2008 18:04:33
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samcim
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From: N Wales
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Diet looks ok I suppose, could be better, but its sustanable diet.
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RE: Early Summer - Mar. 13 2008 19:58:44
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G.J.H
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Hi samcim, if you could suggest anything I will be only more than happy to take it on board as i know my diet/training is not perfect to say the least at the moment.
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RE: Early Summer - Mar. 13 2008 20:11:32
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samcim
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From: N Wales
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Wake
Protien Shake
7am
Oats, Milk, Honey and Banana (need a solid protein source here from food, what about eggs? ) Banana not needed IMO
10.30am
Small Piece Of Chicken + Fruit (how big is the chicken?) Could do with fats here
1pm
Tuna Sandwhich, Small Piece Of Chicken, Low Fat Yougart (make sure its wholemeal bread)
3.30pm
Fruit, Nuts and Seeds (need a source of protein from oily fish, eggs, or meat here)
6pm (changed time, is that ok?)
Sandwhich how much meat in it? I would opt for a meal here with protein, low GI carbs & veg or salad Say chicken. beef or oily fish along with sweet potatoes & veg Jsut an example
6.30 (not needed)
7pm
Training
8.30pm
Protien Shake
9pm (meal time change ok?)
Chicken In Pitta bread + Veg/ Mackrel, Jacket + Veg
11pm
have some quark or cottage cheese if your hungry. Look in resipes for quark ideas.
This is just an exaple of how Im thinking, might need to ajust it a little.
< Message edited by samcim -- Mar. 13 2008 20:12:38 >
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RE: Early Summer - Mar. 13 2008 20:24:55
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G.J.H
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Joined: Feb. 10 2008
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Wake
Protien Shake
7am
Oats, Milk, Honey,Eggs (would I still need the shake? Also how many?)
10.30am
Small Piece Of Chicken 100g+ Fruit (could you give me an idea for fats?)
1pm
Tuna Sandwhich wholemeal bread, Chicken 100g, Low Fat Yougart
3.30pm
Fruit, Nuts and Seeds, Eggs (how many?)
6pm
Beef stir fry with sweet potatoes?
7pm
Training
8.30pm
Protien Shake
9pm
Chicken In Pitta bread + Veg/ Mackrel, Jacket + Veg
11pm
Ill try cottage cheese but would this be necesary because ill probably be in bed lol.
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RE: Early Summer - Mar. 13 2008 20:34:39
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samcim
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From: N Wales
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Hi mate, I would have some scrambled eggs in the morning say 4 eggs, alot of peeps only like doing egg whites but the egg yellows contain half the protein & the both together are very high BV, the best you can get!
Also you could have say 2-3 boiled at 3.30 or what ever way you wish, I jsut say boiled as you might be in work and need to bring them in cooked already.
Dont need to eat before bed mate, it was just incase you were hungry cus youve missed the 6.30 muller rice out. But quark tastes like yougart if you mix it with a little natural yougart & sweetner(splenda). You could also add light hot chocolate powder & its very nice. Plus quark has casien in it which slows down absorbion and can take a while to digest, great while you spend all the time you sleep without food, + there is about 160 cals per tub :)
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RE: Early Summer - Mar. 13 2008 20:45:46
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G.J.H
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Off to the shop tonight then for a dozen eggs lol. Ill take a couple of boiled eggs to work aswell, as suggested.
Thanks for the help the more I get the better.
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RE: Early Summer - Mar. 13 2008 20:59:29
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samcim
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heh yeah mate, sorted. I go through a good few eggs a week lol
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RE: Early Summer - Mar. 14 2008 10:18:03
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G.J.H
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Was at the physio last night and she asked me how my legs have gone so huge in the last couple of months 
She said it was pretty obvious I had been taking something, but supprisingly she was sound about it and gave me no lecture!
Instead she advised me to make sure I take it when my quad is better and am able to do deads etc as then I will see the most benefit.
Anyhow more importantly she said I can start doing bodyweight squats so im taking this opportunity to rebuild my squat and nail the form and go deep. Not rediculously deep but deeper than parallel.
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RE: Early Summer - Mar. 16 2008 12:12:09
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G.J.H
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Been to the gym this morning for my tricep session and some body weight squats to try and build the strength back up in my leg.
Close Grip Bench
12@60kg
10@70kg
8@65kg
Tricep Pulldown
12@13
10@14
8@15
Had to use a different attachment to the cable so couldnt go as heavy as normal.
Overhead Tricep Ext
10@27.5kg
10@30kg
10@30kg
Bodyweight squats 3*12 Went deeper than normal because im trying to get my form sorted. Im going to try and post a video of my squats up to get some help on the form.
Could hardly walk after doing these and my legs were like jelly lol!
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RE: Early Summer - Mar. 17 2008 19:04:31
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G.J.H
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Im having some serious doms today from the squats yesterday. As pathetic as it is im excited because im looking forward to sorting my form out and getting back into squating. I think ill leave the deadlifts for a couple of weeks and concentrate on my squat. Not going to train tonight im going to get up tomorrow and go before work and do my back session.
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RE: Early Summer - Mar. 18 2008 16:29:14
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G.J.H
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Went to bed late last night so there was no chance of me getting up early this morning. Im going to go when I get home from work instead.
Realy thinking about going on a cut at the moment im fed up of looking in the mirror and not liking what I see.
A cut would probably be detrimental to my rugby performance because I think it suits me carrying the weight but like I said I need to lose some BF. Ill have a think about it over the next couple of days.
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RE: Early Summer - Mar. 18 2008 21:22:46
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G.J.H
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Just come back from the gym. This high rep stuff is hard work lol! So not used to it, the weight feels goodfor 8 reps then it feels like a tonne. I dont think I had eaten enough before training though so this didnt help at all.
Bench
Warm up 60kg
12@70kg
10@80kg
7@95kg
Incline Bench
10@60kg
10@60kg
10@60kg
Flys
10@117kg
10@117kg
10@117kg
Dips
10,10,10
Done the bodyweight squats again found them easier and form was better tonight. Ill probably use the barbell on Friday for the last set to slowly work myself back into it.
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RE: Early Summer - Mar. 19 2008 20:17:56
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G.J.H
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Im more or less set on a cut now just dont know when to start. Going to try and use the diet from the article in the diet and nutrition section and aim for a stone loss.
Weights tonight....
Bench Row
12@50kg
10@60kg
8@80kg
Pulldowns
10@74kg
10@74kg
10@74kg
Pull Ups
Done squats today with just the barbell, felt that I could of put some weights on but held back as I do not want to rush it.
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RE: Early Summer - Mar. 21 2008 10:47:47
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G.J.H
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Todays workout.....
Shoulder Press
12@25kg
10@25kg
8@25kg
Reverse Flys
10@54kg
10@54kg
10@54kg
Upright Row
10@30kg
10@35kg
10@36kg
Lateral Raises (Super sets with front raises)
10@10kg
10@10kg
10@10kg
Front Raises
10@20kg
10@20kg
10@20kg
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RE: Early Summer - Mar. 22 2008 11:58:57
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G.J.H
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Just come back from the gym done triceps today. Had an ice bath aswell when I came back to try and help my legs recover from the squats. What a stupid f*$@ing idea lol! Feel great now though after it.
Close Grip Bench
12@50kg
10@60kg
8@70kg
Tricep Pulldown
10@13
10@14
10@15
Overhead Press
10@27.5kg
10@27.5kg
10@30kg
Squats
10@40kg
10@40kg
10@40kg
Could hardly walk again after squats just about got home.
Ive now cut my carbs right down just to try and lose a bit of weight over the next couple of weeks.
Starting weight 17st body fat at about 15%. Im going to weigh myself every couple o days and get some photos posted up each week.
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RE: Early Summer - Mar. 22 2008 12:05:44
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samcim
Posts: 4378
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From: N Wales
Status: online
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Good going mate, just keep at it!
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3 years progress
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RE: Early Summer - Mar. 22 2008 16:59:24
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G.J.H
Posts: 222
Joined: Feb. 10 2008
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Cheers Samcim its going to be a long couple of weeks! After two days of eating feck all carbs and going to the gym this morning I ended up playing rugby for the 2nds because they were short, im struggling to walk going to jump in the bath now and fall asleep for a coule of hours.
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