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MjR's- The (under)Graduate - May 6 2008 9:58:46
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MjRmatt
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Joined: May 4 2008
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Well after nearly 2 years of training and getting from around 22% bf down to 14% bf iv decided to take a new approach with a lower fat higher carb cut. I previously did an incredibly low carb high fat diet (and obv high protein) but its hard to stick to and not xactly mouth watering. Im aiming to get to about 8% bf for my holiday at the very end of july, then after that holiday who knows, mayb my first structured bulk?
Im a student so its pretty hard to stick to a diet with the social side, luckily (or unluckily) iv gt alot of coursework and exams and almost zero cash so the social side nt so much an issue for atleast a month (and by social side i mean getting very very drunk).
My Stats:
Height- 5ft 11"
Weight- 12st 13lbs
BF%- Around 14%
Age- 20
Well heres my diet:
Non Training Day
Wake 8:00am- Morning Cardio 30 minutes light intensity on stationary bike
Breakfast 9:00am- 2 Slices of wholemeal toast with olive oil spread, 1 whole egg 4 egg whites and spinach omlette, glass of orange juice
Snack 11:00am- Medium Chicken Breast, Broccoli, banana
Lunch 1:30pm- Can of tuna, 2 slices of wholemeal bread olive oil spread, omega 3 mayo and lettuce
Snack 4:00pm- 2 Oatcakes spread with 200g Quark
Dinner 6:30pm- Salmon Steak, Broccoli, omega 3 mayo
Snack 9:00pm- 1 Scoop of whey protein in water with tblsp flaxseed oil and 3 fish oil caps
Bedtime snack 11:30pm- Tbls Peanut Butter, 1 scoop whey powder (until i can afford to get some casein powder)
Training Day
Wake 8:00am- Morning Cardio 30 minutes light intensity on stationary bike
Breakfast 9:00am- 2 Slices of wholemeal toast with olive oil spread, 1 whole egg 4 egg whites and spinach omlette, glass of orange juice
Pre Workout 10:30am- 1 Scoop of whey with water, 1 Oatcake, Banana
Train 11:00am- 45-60 Minutes of Free Weight training, sipping water throughout
Post Workout Shake 11:45-12:00- 40g Whey Protein, 70g Boditronics Express carbs (Glucose Polymers, Maltodextrin)
Post Workout Meal 1:30pm- Medium sweet potato (mashed), medium chicken breast, Large serving of Broccoli
Snack 4:00pm- 2 Oatcakes spread w/200g Quark
Dinner 6:30pm- Salmon Steak w/ omega 3 mayo and Large serving of lettuce
Snack 9:00pm- 1 Scoop of whey protein in water with tblsp flaxseed oil and 3 fish oil caps
Bedtime snack 11:30pm- Tblsp Peanut Butter, 1 scoop of whey powder
Training to follow...
< Message edited by MjRmatt -- May 6 2008 10:09:41 >
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RE: MjR's- The (under)Graduate - May 6 2008 10:38:29
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MMA Guy
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Great age to start!
Take some photos and measurements now as you will kick yourself (hard) when you look back 
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RE: MjR's- The (under)Graduate - May 6 2008 12:38:18
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MMA Guy
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if your starting out, try and get chins in there (still supplement with lat pulldowns) as soon as possible.
Some people try and add chins as an exercise later on but havent got the upperbody strength to do one.
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RE: MjR's- The (under)Graduate - May 6 2008 12:55:09
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MjRmatt
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I can do some chin ups, i wanna work my way up to pullups, my logic is that once i can do 3x10 at my body weight on lat pulldown ill be able to progress to pull ups? or will the transition not be so smooth?
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RE: MjR's- The (under)Graduate - May 6 2008 13:01:01
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MMA Guy
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From: Pompey
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the transition is not so smooth and your sat down on the lat pulldown station
start chinning now IMO and build up your strength by supplementing with lat pulldowns until you can fully converge over for 3 working sets 0f 8-10 reps.
i use the lat pulldown after i cant complete enough reps to warrant another set
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RE: MjR's- The (under)Graduate - May 7 2008 16:29:43
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MjRmatt
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Ok today was Chest and Abs...
Inclince Smith Press: 10/40kg | 10/37.5kg | 7/37.5kgkg
Gonna start next week with 35kg for form then if i can get that down on the first set then ill go bk up to 37.5kg and see how the next 2 sets go
Dumbell Press: 10/14kg | 10/14kg | 10/14kg
I have a strangely week chest...nevertheless these were quite easy so going to try 16kg next week and see how my form copes
Dumbell Fly: 12/12kg | 12/12kg | 12/12kg | 12/12kg
I could benefit from a drop in weight for these to get perfect form, sadly some mountain of a bloke was using the 10's to do 15 rep hammer curls in between his sets of preacher curls which were, as far as i cld tell, done with alot of weight
Crunches: 12 | 12 | 12
These were supersetted with Hanging leg raises
Hanging Leg Raise: 10 | 10 | 10
I feel like a knob doing abs exercises in the gym with no degree of manliness...
< Message edited by MjRmatt -- May 7 2008 16:30:36 >
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RE: MjR's- The (under)Graduate - May 8 2008 15:09:22
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MjRmatt
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Ok interesting day today, up till 3 last night (doing coursework) woke up at 8 today wide awake continued doing coursework (after cardio and breakfast of course). Handed it in and then in the blistering heat had a legs day...
Squats: 10/60kg | 10/65kg | 10/65kg
Leg Curl: 15/34kg | 15/34kg | 15/34kg
Supersetted with Leg Extensions
Leg Extensions: 15/40kgkg | 15/40kgkg | 15/40kgkg
Seated Calf Raise: 15/94kg | 15/94kg | 15/94kg | 15/101kg
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RE: MjR's- The (under)Graduate - May 11 2008 19:19:10
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MjRmatt
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ok was sposed to do arms this weekend but its far too hot to get down to the gym and i literally have no money to pay the fee to go at peak times (£3) so i had a sort of cheat day yesterday at the beach.. had alot of sausages tesco value burgers but a very healthy quark desert, just abbout managing to get enough meals in despite the heat. Going to do arms monday instead and then gym everyday till friday
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RE: MjR's- The (under)Graduate - May 13 2008 14:25:26
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MjRmatt
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Arms and shoulders
Lat Raises: 8+2/7.5+5kg | 10/5kg | 10/5kg | 10/5kg
Dumbell Shoulder Press: 10/15kg | 10/15kg | 8/15kg | 9/15kg
Barbell Curl: 10/15kg | 10/10kg | 10/10kg
Dumbell Hammer Curl: 10/10kg | 10/10kg | 10/10kg
Close Grip Bench Press: 10/30kg | 10/30kg | 10/30kg
Skullcrushers: 10/5kg | 10/5kg | 10/5kg
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RE: MjR's- The (under)Graduate - May 13 2008 14:27:49
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MjRmatt
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Back + Traps
Bent Over Row: 10/50kg | 10/55kg | 10/60kg
Lat Pulldwon: 10/75kg | 10/77.5kg | 10/77.5kg
Deadlift: 6/80kg | 6/82.5kg | 6/82.5kg
Barbell Shrug: 10/60kg | 10/60kg | 10/60kg
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RE: MjR's- The (under)Graduate - May 14 2008 12:39:07
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MjRmatt
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Joined: May 4 2008
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Chest and Abs today
Dumbell Incline Press: 10/12kg | 10/12kg | 10/13kg | 10/15kg
Switched to these from barbell incline as I dont really like doing them and thought this was benefit my muscular balance
Dumbell Press: 10/15kg | 10/15kg | 10/15kg
These are going well, up 1 kilo and wasnt any harder
Dumbell Fly: 12/10kg | 12/10kg | 12/10kg | 12/10kg
Happy with the form on these now Ive dropped the weight a bit, going to try going back up to 12kg next week
Crunches: 15 | 15 | 15
Tried to do decline crunches but cldnt hit my whole abs just my lower back and lower abs and it felt quite uncomfortable so i switched to crunches
Leg Raise: 15 | 15 | 15
These felt good, better than hanging leg raises as my grip for those is not strong enough and my last few reps felt rushed.
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RE: MjR's- The (under)Graduate - May 14 2008 12:40:28
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MjRmatt
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Joined: May 4 2008
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Realised yesterday my diet wasnt as tight as it could be so going to tighten it up, i think i may hav added a bit of lean mass as a result of eating 2 much carbs pushing me into a calorie surplus. However its still all healthy.. Also need to eat more fruit, atm its just bananas
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