Bookmark this thread:     |
Login  | |
|
Getting ripped for the first time! - Apr. 23 2008 20:04:04
| |
|
Geezersi
Posts: 227
Joined: Feb. 17 2003
From: East sussex United Kingdom
Status: offline
|
HI guys. Been a member for about 5-6 years and tend to read more than i post so thought id start a journal and hopefully get lots of good advice and encouragement to try and achieve my goals. Been training for about 5-6 years suffering from a backlash of glandular fever for the first year and then reocuuring tonsilitis for 2 years so my now wife persuaded me to have them removed. Had my wisdom teeth out in november and when getting back into training i managed to injure my IT Band which also affects the right hand side of my lower back. So no squatting or deadlifting or bent over rows, but can do most other things.
Anyway im slowly cutting and currently weigh 15stone 3lb. When i started training was only 12stone and at the beginning of last year i was over 18stone. My current weight is the lightest ive been for a few years. My diet over the past 2 years has been very mixed as keep changing my mind as to what i want to achieve and this has definately hindered my progress. I decided at the beginning of this year to drop my 4 day split down to 3 days due to the injury and due to my son who was born on the 1st April.
I do cardio 3-4 days a week with a mix of HIIT and steady state as dont know which one is more beneficial for fat loss.
Todays diet:
7.45 am 25g nutrisport 90+
8.00 50g oats, with water, 20 g raisins and half teaspoon sugar, 1 whole egg 4 whites, 1 white coffee
10.30 Tin tuna, 90g cottage cheese, 2 oatcakes, 1 apple, 2 high strength fish oil caps
12.30 1 wholemeal pita filled with 150g rump steak, onions and mushrooms
3.00 50g nutrisport 90+, 30g oats, 1 apple, 2 fish oil caps
4.30 training
5.30 50g nutrisport 90+
6.30 150g chicken (done as a kiev with light philadelphia in the middle and a little breadcrumb) 180g vivaldi potatoes, green beans
9.00 250g fromage frais with 1 muller light yoghurt on top, 2 tablespoons ground flax seed
11.00 200g cottage cheese and 1 teaspoon of peanut butter
Trained Back and Bi's today
Chin ups - 1 x 10, 1x9, 1x4 , 1x6
Single arms Db Rows - 1x 10 (40kg), 1x10 (45kg), 1x 8 (45kg), 1x 10(45kg
Seated Rows - 1 x10 (60kg), 1x10 (65kg), 1x8 (70kg), 1x10 (70kg)
Wide Grip Pulldowns - 1 x10(70kg), 1x10 (75kg), 1x10 (80kg)
Standing Dumbell Curls - 3x8 (20kg)
Seated preacher curl - 1x10 (30kg), 1x8 (30kg), 1x8 (30kg)
Standing Cable Curls - 1x10x10x10 (triple dropset 55kg,35kg,15kg)
Decline situps - 3x15 (+10kg)
My rest periods are between 1min to 1min30. Dont know what was going on with the chinups today!
< Message edited by Geezersi -- Apr. 25 2008 20:33:54 >
| |
|
|
RE: My journey to being lean! - Apr. 24 2008 20:46:55
| |
|
Geezersi
Posts: 227
Joined: Feb. 17 2003
From: East sussex United Kingdom
Status: offline
|
Well was planning to do Steady state cardio this morning but my boy had me up from 5.30am so gave him a feed and went back to bed so done some HIIT this evening instead, spent most of the day just playing xbox and wii with a mate.
Todays diet
7.45 25g nutrisport 90+
8.00 50g oats, 20g raisins, 1/2 teaspoon sugar, 4 whites and 1 whole egg, 1 white coffee
10.30 50g nutrisport, 30g oats, 1 apple, 2 fish oil caps
1.00 150g rump steak, 1 wholemeal pita, mushrooms and onions
4.00 150g chicken, green beans, 2 oat cakes and an apple
6.00 20 mins HIIT -mins warm up 10 mins 25secs flat out 35 secs rest, 5 min cool down
7.00 tin tuna, 200g fat free fromage frais, 4 oatcakes, cherry toms, quarter green pepper and 2 mushrooms
9.30 25g nutrisport 90+ and two tablespoons flax seed grounded
11.30 200g cottage cheese and teaspoon peanut butter
| |
|
|
RE: Getting ripped for the first time! - Apr. 25 2008 20:47:44
| |
|
Geezersi
Posts: 227
Joined: Feb. 17 2003
From: East sussex United Kingdom
Status: offline
|
Felt pretty tired all day as was up till late and then up again at 5.30 for my boys feed. Still managed to do the garden as back to work on sunday and it really needed some attention. Dont know how i got through my workout and felt quite lightheaded towards the end which made things a struggle but still getting to grips with doing legs and shoulders since dropping down to 3 days a week.
Todays diet
7.45am 25g nutrisport 90+
8.00 50g oats, 20g raisins, half teaspoonsugar , 4 whites and 1 whole egg and white coffee
10.30 150g chicken, green beans, 2 oatcakes, 1 apple, 2 fish caps
12.45 150g chicken, 4 cherry toms, quarter red pepper, 2 mushrooms, cucumber, 4 oatcakes
3.00 50g nutrisport, 30g oats, 1 apple, 2 fish caps, 300mg caffeine
4.20 train
5.20 50g nutrisport
6.20 200g rump steak, small jacket potato, brocolli
9.00 250g fat free fromage frais, 1 muller light yoghurt, 2 tablespoons flax seed power
11.00 200g cottage cheese , 1 teaspoon peaut butter
training today legs and shoulders
Leg extensions 4x10 on full stack holding for at least a second at the top
leg Press 160kg x 20, 200kg x15, 240kg x 10, 280kg x 6, 200kg x 15
Lying Hamstring curls 4x12 on full stack holding at top for at least a second
Seated calf raises 4 x 12 @ 60kg
Seated DB press 25kg x 12, 30kg x 8, 30kg x 8, 30kg x 5
Standing Side lateral raises 3 x 10 @ 15kg
Front raises 3 x 10 @15kg
| |
|
|
RE: Getting ripped for the first time! - Apr. 26 2008 20:39:17
| |
|
Geezersi
Posts: 227
Joined: Feb. 17 2003
From: East sussex United Kingdom
Status: offline
|
Cant believe how fun the wii fit game is! Been playing it tonight and even bought up a sweat! Anyway didnt get up properly til 9.30, but been my first lie in in a long time and be the last one i get for a while as back to work tom. Done 30 mins steadt state cardio this afternoon. Injury in my hip/leg is hurting after legs yesterday so cardio was more to help loosen that up and really stretch out.
Todays diet
6am 25g nutrisport 90+
9.50 50g oats, 20g raisins, half teaspoon sugar, 7 whites and 1 whole egg
12.30 150g chicken, 40g wholemeal pasta, green beans, 1 apple, 2 fish oils
3.00 1 tin tuna, 200g fat free fromage frais, 1 apple, 2 oatcakes, toms, 2 fish oils cucumber,mushrooms, red pepper
5.00 30 mins steady state cardio
6.00 home made lasagna, ciabatta bread, and some ice cream
9.00 50g nutrisport and 2 tablespoon flax seed
11.00 200g cottage cheese 1 teaspoon peanut butter
Looking at getting some green tea capsules to go with the cissus'drol i ordered friday, just not sure which ones to get?!
| |
|
|
RE: Getting ripped for the first time! - Apr. 26 2008 21:26:44
| |
|
firest0rm
Posts: 3937
Joined: May 18 2005
From: Stockport, Manchester
Status: offline
|
Good luck with your cutting my friend. I myself am questing to have a fully visible six pack for the summer. You'll like the Cissus-Drol, I loved it!
It would be a good motivational tool uploading some pics of yourself. It'll give people the chance to comment on areas you're lagging on in your physique and help you bring them up. This was useful to myself as my traps were apparently lacking, but I didn't even realise I thought I had good traps lol. I also found out I had a "moon face" and now have the piss taken out of me regularly haha.
_____________________________
www.extremesupplements.co.uk
The way of the firest0rm...
My son has now been born :)
| |
|
|
RE: Getting ripped for the first time! - Apr. 26 2008 22:08:36
| |
|
Geezersi
Posts: 227
Joined: Feb. 17 2003
From: East sussex United Kingdom
Status: offline
|
Cheers firestorm, looking foward to the cissus'drol. And will look at posting up some pics for all to see. Just feeling really small at the mo as last january i was up to 18 stone looking really bulky and filling out my XL tshirts and im now 3 stone lighter but with alot less of a belly! Usually sit around 16 and a half stone so im really hoping i achieve my goal.
| |
|
|
RE: Getting ripped for the first time! - Apr. 27 2008 21:41:05
| |
|
Geezersi
Posts: 227
Joined: Feb. 17 2003
From: East sussex United Kingdom
Status: offline
|
Weighed myself this morning after 40 mins cardio and was 15st 1lb so a 2lb weight loss which is what its pretty much been apart from the last few weeks with the baby etc but things now back on track. Diet could have been better but ran out of time to prepare food which is unlike me.
7.30 40min steady state
8.20 30g whey in water
8.30 50g oats, 20g raisins, 4 whites and 1 whole egg, white coffee
11.00 40g nutrisport 90+, 3 oatcakes, 1 apple 2 fish oils
1.00 150g chicken, 40g wholemeal pasta, green beans
3.30 40g nutrisport 90+, 3 oatcakes, 1 apple 2 fish oils
6.00 150g roast chicken, small jacket potato, mixed veg, 2 yorkshire's(aunt bessies)
9.00 57g beef jerky, 2 tablespoons flax seed powder
11.00 200g cottage cheese, 1 teaspoon peanut butter
| |
|
|
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