road to perfection, possibly! pics page 1.... ***NEW PICS PAGE 15***

very heavy night

12pm - get up - (Major hangover) - Green tea + 6 shredded wheat + protein shake.

Got a load of rest coming up for the day although may well have 3mile run at 6.30ish.

Looking wicked.  How much protein/carbs/fats/calories do you aim for each day?

naththebeast

Got a load of rest coming up for the day although may well have 3mile run at 6.30ish.

Just time to watch the simpsons then.

Faux Real


Looking wicked.  How much protein/carbs/fats/calories do you aim for each day?

cheers mate.

Tbh i dont really set out a plan for ym diet, just try to eat well and get a good balance, although not too much as am cutting at the moment.
Currently basing my diet on no carbs in the afternoon (bar what im given for dinner) and just protein, although get a few in the morning to keep energy levels ok for when training.
However an average day will consist of around:
250g protein
150g carbs
Not sure on fat.

However when on a bulk my carbs are about 2.5times higher than currently.

Anyway managed to injure my right hand/wrist on wednesday which is a bummer as didnt help my training at all as taking heavy weight on my right arm causes a lot of pain so mainly avoiding it for a few days just training my left arm and my right arm slightly (light) - Should have healed by next week though (hopefully)

6.30am - get up - Exercsie class (lots of shuttle sprints - not good with a hangover)

7.30am - 4 shredded wheat + 2 weetabix + green tea + protein shake

went back to bed for a bit due to lack of sleep.

11am - 2 whole eggs + 2egg whites - scrambled

12.30pm - Train
Legs/back/biceps - (to what i could do) - concentrated mainly on legs as not affected by injury.

Leg press
1x10 (130kg)
2x10 (140kg)

Calf raise
3x12 (120kg)

Hamstring curl
3x10 (60kg)

Squat - light
3x12 (60kg)

Single arm row (only left side)
3x12 (20kg)

Bicep curl
Left arm - 3 x10 (17.5kg)
Right arm - 3x15 (10kg)

21's - made into 30's
2 sets @ 20kg - normally do more but agian injury prevents.

Seated jacknifes
3x30 (bodyweight)

Crunches
3x30

Last serving of size-on taken during workout - did work but not as much as hoped, will have a break then prob just go back to mono, although may give green magnitude a try.
followed by 50g whey

3pm - MP flapjack

Diet has been pretty poor to be honest, will get in a couple of tins of tuna + dinner + protein shake before evening plans so wont be too bad in total (i hope)

11am - get up - bad hangover again but oh well, last drinking session for a week im trying for.

2 shredded wheat + 2 slices of toast and jam + green tea + protein shake.

1pm - 2 turkey steaks + salad

3pm - 2 turkey steaks + salad

Aiming for a run a little later on, depending on family plans, hopeing to get another 3mile run completed adn then rest for the evening, maybe pop to friends house but not for alcohol, done way way too much so giving my body a very good rest with the week off, apart from working.

Your liver is getting caned! I don't know how you manage to train, just wait until you get to my age.

Jimbo

yeah i know am ruining it lol, but being relatively young is best time to do it i guess!

As i said giving myself a week off now to recover:)

4.30pm - 2whole eggs + 2whites scrambled

5.30pm - turkey steak

6.30pm - Fish + chips + peas (not great but always have some rubbish on friday evenings)

naththebeast

 Tbh i dont really set out a plan for ym diet, just try to eat well and get a good balance, although not too much as am cutting at the moment.
Currently basing my diet on no carbs in the afternoon (bar what im given for dinner) and just protein, although get a few in the morning to keep energy levels ok for when training.
However an average day will consist of around:
250g protein
150g carbs
Not sure on fat.  

Cheers.  I need to up my protein intake, its pitiful at the moment!  

yeah I was the same mate, and then a few weeks ago realised i needed to really sort out my diet (is still only average curerntly, but much better than it used to be)
Also the fact that I go out drinking way too much doesnt help at all, and was another factor in making me get my daytime diet, and days when im in as good as i can.

todays notes

6.30am - get up - bowl porridge + 2 shredded wheat + green tea + protein shake

work (07.30 - 16.30)

10am - tin mackarel

1.30pm -  tin mackarel
2pm - tin tuna + cucumber + 1/4 red onion + cheddar + olive oil

4.30pm - 200g chicken breast + milkshake

5pm - bowl of frosties (not good but needed some food as no carbs since 6.30 earlier)

Staying in again tonight (and for a good few (5 or so) and got a salmon steak with new potatoes and salad ready to cook)

went out last night in the end, get so bored sitting in and being single isnt a lot else to do (stupid really but oh well!)

8.30am - get up - exercsie class

9.30am - Bowl porridge + green tea + protein shake

11.30am - 2 slices toast + marmite

12pm - protein shake

12.30pm - 4.30pm work

Definately staying in tonight, although got a mate coming round who wants to see the 300workout so will prob end up doing that!!!

4.30pm - 2 chicken legs + pack crisps

5pm - Bowl coco pops :/

As normal diet on sunday is pretty poor so use it as more of a day to do what i can but go with the flow.
Got a resotto coming up with a load of chicken, rice, bacon, and some veg too so not a bad meal really.

naththebeast


got a mate coming round who wants to see the 300workout so will prob end up doing that!!!

good luck with doing that hungover!!

lol mate i did half of it, just halved all the numbers, my mate wasnt up for it though lol!

Have done it before and felt like being sick, rushed throuhg it thinking it would be pretty hard but ok, but is an absolute beasting, good fun though.

I've never tried it but I'd love to give it a go. I reckon I could handle most of it if I was fully rested and nicely fueled up, the only problem is I can't do anywhere near 25 pull ups. All the other lifts I'd say I would have no problem with, but the pull ups fcuk it all up! I might just try it one day with just pull ups to failure and see how I get on!

Hi mate, whats that 300 workout all about? done a search but can't find it on here!

alright mate, enjoying this journal, just curious to see how you feel this weight routine is working for you??

cheers!

Freeman - Not sure if you have seen it, but if you have seen the film '300' then it is the workout the actors in that were given to get in shape and completed around 5times a week.
The idea is to complete is as quickly as possible and it consists of:

25 bodyweight pullups
50 deadlifts at 60kg
50 pressups
50 box jump-ups on 24 inch box
50 floor sweeps (ab exercise)
50 single arm clean and press (25 each arm) at 16kg
25 bodyweight pullups



Banksy - Cheers, personally I think it is working really well, have always done a standard split of training each mucsle once per week but thought id try this as something new and is working really well, along with improving my diet and slightly more CV then am seeing more definition and have also gone up 3lbs in the last couple months without getting any fatter, so more of a lean bulk which is all good!

Todays notes so far:

8am - get up - Bowl porridge + green tea + protein shake

9am - 4 shredded wheat

10am - 2 whole eggs + 2whites scrambled

11am - train
Legs/Back/Biceps
Hand isnt still fully healed so went a little lighter than normal on a few lifts.

Leg press
1x10 (140kg)
2x10 (150kg)

Calf raise
3x12 (120kg)

Deadlift
3x10 (85kg)

Inverted row
2x15 (bodyweight)
1x20 (bodyweight)

Lat pull down
1x10 (50kg)
2x10 (54.5kg)

Seated row
1x10 (120lbs)
2x10 (140lbs)

Seated jacknifes supersetted with swiss ball crunches
3x30 (of each @ bodyweight)

Hammer curls
3x12 (15kg - weight was way too light but was hurting slightly so took it lighter)

21's
30kg

Followed directly by 40g whey.

2pm - Turkey breast + red onion, yellow pepper, cucumber + cheese salad + 3slices bread.

Got football this evening but otherwise is a rest for rest of day.

CitizenKane


I've never tried it but I'd love to give it a go. I reckon I could handle most of it if I was fully rested and nicely fueled up, the only problem is I can't do anywhere near 25 pull ups. All the other lifts I'd say I would have no problem with, but the pull ups fcuk it all up! I might just try it one day with just pull ups to failure and see how I get on!

Yeah the pull-ups bugger me a bit too, but they improve quickly.

Used to always do the 300 workout at home when i wasnt at the gym, personally i think its a very good workout however when my membership runs out again and if i stay at home a bit longer then ill devise my own as think i could make it slightly better and more suited to my needs.

Cheers Nath, have seen the film... one of my fav's, wouldn't mind giving it a go but doesn't quite fit at the mo, do you think this type of thing would be better for when your cutting?