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Big Les' diet and weights journal - Dec Pics added

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Big Les
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2003/05/09 00:00:12 (permalink)

Big Les' diet and weights journal - Dec Pics added

Okay, as James suggested here is my journal.
Please post comments and suggestions. But dont tell me to eat veg - I only eat veg in a rich sauce! Otherwise I cannot stand it, as for the beneficial effects of fibre motility wise - not a concern believe me.

So without further ado, here goes
Weight at 6:00 am 22 stone or 308lbs
6-6:45 Cardio

7:30 50g whey shake.
Had to forgo a good solid breakfast because of an appointment at 8:30, which flippin fell through!

10:30 50g Whey shake.
Nutrition as normal, but should have gone 2.5 hours instead. Feel a bit low on energy

1:00 Tin of tuna, 75g pasta a little mayo and a rice cake.
Felt much better for the carbs.

4:10 Whey shake, 50g.

7:00 Post workout Whey in water 75g.

7:30 300g steak, 50g rice, small amount of mayo, 5g cheese.

11:15 50g whey in water, 5g cheese

Todays Weights Session. Shoulders and Traps.
I keep my journal a little differently, I dont count reps (as a rule, although I do on some exercises), I set a range and as long as it is between that I use the same ole weight, if I go to high I put the weight up!

All weights are kilos unless otherwise stated
Standing Laterals 6-8 reps
22.5 3 sets

Seated Front Raise (Charles Glass style) 6-8
18kg 3 sets

Front Smith Seated Military Press 6-8
80 3 sets

Lying Front Raise
18 3 sets

Cable Laterals
30 3 sets

Rear delt cable crossovers
20 1 set
25 2 sets

Rear delt raise lying on a bench
20 1 set
22.5 2 sets

Dumbell shrug
52x13 3sets (heaviest weight available)

Barbell Shrug
150x13 3 sets need to go up

Calf Raise Machine Shrug
100x13 3 sets (the whole stack)

Cable upright rows 6-8
45 3sets

Total time taken 1hr 45mins

Drunk 1litre diet vanilla coke, this stuff will be my saviour and about 1.5 pints of coffee semi skim, and a little sugar in each cup. I usuall drink a cup with a whey drink or meal to slow digestion of that sugar.
Got through today on 4 asprin and 2 codeine phosphate.
Sorry bout the lack of supps today but I is too skint at the mo. Make not never run 2 houses it is very expensive. If anyone wants a 3 bed semi in Manchester I am selling mine!

Big Les
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    Ant
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/09 09:14:21 (permalink)
    To be honest mate, I think your caloric intake is well too low, I've done a rough count below:
    quote:

    7:30 50g whey shake. 200 cals

    10:30 50g Whey shake. 200 cals

    1:00 Tin of tuna, 75g pasta a little mayo and a rice cake.
    Felt much better for the carbs. 550 cals

    4:10 Whey shake, 50g. 200 cals

    7:00 Post workout Whey in water 75g. 300 cals

    7:30 300g steak, 50g rice, small amount of mayo, 5g cheese. 750 cals?

    11:15 50g whey in water, 5g cheese 250 cals



    2450 total (though I'm a bit shaky on what the steak meal actually is)

    This IMO, is well too low for a guy of your size. If it works consistently for a few weeks, fine, but I reckon your thyroid will drop off the charts by then, and you'll be a bit stuck.

    I'd add more fats to the shake meals too, probably rapeseed oil.
    #2
    Big Les
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/09 19:12:37 (permalink)
    Ant: thanks for that, I reckone on about 2200-2500 a day.
    I have been dieting since August, and have been August at under 2000 up to the beginnig of this month. I have been doing 50-150g of carbs a day too.
    I figure that my thyroid will pretty much have gone to the bottom of its production and my have even adjusted. I havent noticed a dramatic slow down in losses,
    I had planned to introduce T3 and T4 at this point of my diet, but T3 has disappeard and im a too skint for t4 at the mo. However by the end of the month I will be better off and introduce what I can in that regard.
    I am not so sure about introducing oil, as I am close to my max calories and Id rather use them on protein.

    J5: I use straps, as I have no lifting resin.

    Big Les
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    dirtyvest
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/09 19:24:26 (permalink)
    Do you have a cheat day Les, I found that when on very low cals/carbs if every 4-5 days I had one meal that added another 100 or so carb g's in there I got a welcome metabolism boost.

    That's one hell of a delt session, too much for beneefit to me but I assume it works well for you?

    T3: when you had planned to use it where you also considering the use of AAS as T3 can be a b@st@rd on muscle tissue?

    I'll enjoy your updates, big man

    Dirty
    #4
    Big Les
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/09 19:50:29 (permalink)
    Dirty: I have changed it from a day where i get a free meal, so I can have home made chilli or something made at home that I enjoy. Then once a month I get a free meal - pizza or anything, yum.

    On Sunday I have my meal and bump the calories up, so It will be bacon and eggs for breakfast. lunch will be tuna, 100g rice with mayo, and dinner would be a chilli (or something) not measured as much I can eat.

    Yes I had planned to support the T3 properly, I have a proper cycle for right up to 4 weeks out, and another from then on.
    Just need the wedge, although I cant afford the GH.

    Weights wise - I just think delts can never to be to big! I treat each head as a seperate muscle, like biceps, so its not that much on each.

    Big Les
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    Big Les
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/09 23:17:44 (permalink)
    6:20 – 7:00 Cardio

    7:30
    Myoplex shake

    10:00
    “Healthy” seed bar – 300 cals
    Running low on energy.

    10:30
    50g whey in water


    12:45
    Tuna and 50g pasta

    3:45
    Whey in water


    6:45
    300g steak, 50g rice, a little mayo

    11:30 Whey in water

    Cardio 10:30 – 11:07

    #6
    James
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/10 11:55:01 (permalink)
    Leslie - the second day is better - Id get some carbs in in the morning - Id love to see some low GI ones in you in the first 2-3hours of the say. Oats, granery bread? - only a small amount but some woul give you a steady influx and keep your metabolism working fats

    I wont harp on about the veg, so Ill harp on about fruit instead - this is not for fibre reasons its for micronutrient and anutrient reasons. There must be some you like? sweetcorn?
    #7
    Big Les
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/10 16:29:33 (permalink)
    Thanks James
    What is funny is those two days I havent been able to have my normal breakfast bcause of other commitments getting in the way.
    Normally it would be 50g oat meal and 4 whites+1 whole egg scrambled.

    I like sweetcorn and I will probably put in my Tuna and pasta meal, and I have been known to eat the odd fuji apple or 6.
    But as its a journal it shows the good the bad and the ugly, and those two days I was working my buttski off.

    I do take a multivit and Vit c 1000mg every day. But I forgot to list em!
    Presently working on something else less time consuming.

    Are you sure you dont want a 3 bed semi in Manchester? 93k, lovely it is. I cant afford 2 houses!

    Big Les
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    Big Les
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/10 22:44:16 (permalink)
    10 may

    8:20-9
    Cardio

    9:30
    5 whole eggs as an omlette

    12:00
    whey shake.

    1:30 2 pieces of chocolate

    2:30
    pasta 75g tuna

    2:45
    Small bowl of frosties with semi skimmed

    5:00
    whey in water

    7:30
    Steak 200g, grill steak 100g, 50g rice, 7 onion rings

    11:00
    50g whey in water

    10-10:40 cardio

    On the advice of James I’ll try and eat some fruit tomorrow.

    I woke up late today, so I was off with breakfast, should have eated some oatmeal but didnt bother. No housepoint for me today!

    Tomorrow I'll put some fruit in, and eat a decent breakfast.
    #9
    James
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/11 11:33:18 (permalink)
    I can appreciate that Journals show things in actuality rather than what we hope to do, and busy people often suffer.. keep posting the days and we'll comment if things are consistantly lacking
    #10
    Big Les
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/11 19:30:58 (permalink)
    J5: hey it's weekend I am allowed a treat or 2 :)
    Thanks tho, I am having angel delight today before going back on the tighter regime tomorrow, I have 2 weekends of this luxury left before the cheating goes and everything gets tighter again.

    We have such a healthy selection, Ricicles, Frosties and flippin oatmeal. ... You cant win a game of monopoly on Oatmeal

    Big Les
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    Big Les
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/12 00:23:36 (permalink)
    11 May 2003
    Weight 307.

    7:00 – 7:45
    Cardio

    8:00
    3 whites, 2 whole egg omlette, 50g oatmeal.


    10:30
    Whey in water

    1:00
    75g pasta, tin of tuna, sweetcorn.

    3:00
    snack size crunchie

    3:30
    whey in water

    6:30
    75g rice, 300g turkey, 6 chicken dippers.

    8:00
    Angel delight, and an apple
    (definitely a cheat, at a whole 200 calories)

    10:50 – 11:40
    Cardio

    11:40
    50g whey in water

    Drunk, 2 pints of coffee, a bucket load of diet vanilla coke and about 2 litres of water too. Usual multivit and vit c 1000mg.
    #12
    Ant
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/12 09:02:00 (permalink)
    I still think you could use some good fats mate. Maybe just a couple tablespoons of rapeseed oil in that last shake would suffice.
    #13
    Big Les
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/12 13:32:56 (permalink)
    Thanks ant, I'll think about it. I am naturally very cajy about fat intake as my body has plenty of its own to go round.
    And I eat the tuna, chicken, turkey, eggs etc to get some healthy fat in there, but I can see the glaringly obvious too.

    Its a mental thing, if added some fat like you suggested and then thought my progress was slowing I would immediately blame that fat as the source of the problem.

    Plus things have picked up over the weekend as I was 306 this morning, and actually went to bed at 307.

    Big Les
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    James
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/12 13:53:08 (permalink)
    agree with Ant - have some rapeseed oil - or use a suitable spread - a well known olive oil spread is also high in rapeseed as well as olive oil
    #15
    Big Les
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/12 16:18:20 (permalink)
    Thanks James: intellectually I can see the sense, my rational side says just do it, but talking that orrible irrational emotional personality round isnt that easy. With veg and fruit its easy cos there are some I like and I can play with the flavours. With adding oil like that, even though I used to do it - still going to have to take time. That said next weekend when I go to the healthy food shop I will get some and give it a go, just going to spend the week telling myself its a good idea and researching it for piece of mind (again)

    Okay, Im posting today so far, Ill edit it later with what else.

    Weight today 306, went to bed at 307.
    Cardio 5:55-6:00

    7:00
    50g oatmeal, 4 whites 1 whole egg omlette.

    10:00
    Whey shake

    12:45
    Tin of tuna, 50g pasta, sweetcorn.

    3:15 Whey Shake

    4:00
    Post workout 75g whey shake.

    6:30
    Turkey and quorn fillets to 350g, 50g rice, little garlic sauce.
    Didnt get time to get some peppers to add to this one, in fact my fridge looks seriously bare! 24 hour tescos is a life saver.

    9:20
    50g whey in water

    11:00-11:40
    cardio

    12:00
    Whey in water


    Weight today was legs: all weights are kilos
    Squats 6-8 reps
    150 fo 3 sets
    Must add to this as i got 8 reps at least on each set.
    Single @250kg but couldnt get parallel for a proper powerlifting total. (not far off tho)

    Leg Press
    410kg for 3 sets

    Hamstring Press
    250 for 3 sets

    Stiff Leg Deadlifts
    100 for 3 sets.
    Again must add 5 kg to the bar next time round.

    Standing Hamstring Curls
    40 x1 45 for 2 sets

    Seated calf 90x15 for 2 sets

    Standing Calf 13 platesx13 for 2 sets.

    Calf raise weights represent the whole stack so I pause at the top of each rep and squeeze.
    All other exercises are 6-8 reps.

    Just to say, I really appreciate the helpful comments and encouragement.
    Didnt get to work on my website today but I have finished a big piece of work, so hopefully I can finish that.
    Adios for today.

    Big Les
    Livin Large!
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    Steel Girl
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/12 17:24:10 (permalink)
    Les I have to say I log in everyday to read you journal - keep it up love
    #17
    Big Les
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/12 19:11:38 (permalink)
    Steel Girl: thank you.
    I am doing a proper web site which will have more info, and some stuff about my goals, and a few bits and pieces like that!

    Kind of fun learning html, its moved on a bit since I wrote pages back in 95/6

    Big Les
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    Big Les
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/13 19:42:11 (permalink)
    Here is another day in diet land

    13 may
    weight 306

    Cardio 5:50-6:35

    7:00
    4 eggs, 1 whole. 50g oatmeal.

    9:30
    50g whey shake

    12:45
    Tin of tuna, 50g pasta, red kidney beans, sweetcorn.

    3:00
    Post workout 75g whey shake, 3 rice cakes.

    3:45
    Whey shake

    6:45
    Quorn Fillets 350g, rice 50g. Red kidney beans, sweetcorn.

    Cardio
    9:40-10:30

    10:30
    Whey shake.



    Weights: Chest and Triceps.
    All 6-8 reps unless stated other wise, weights in kilos
    Incline dumbell presses
    45 for 3 sets

    Incline bench press
    100 for 1 set
    110 for 2 sets

    Incline flyes
    30 for 3 sets

    Machine Press (done holding the uprights palms facing to target the inner pecs – a Charles Glass exercise)
    55 for 3 sets

    Close grip bench press 8-10reps
    60x17 for one set
    70 for two sets

    lying dumbell press
    18 for 3 sets

    Press downs 10-12 reps
    40 for 3 sets

    Warm down on press downs.

    A good day nutrition wise, although the red kidney beans were a bad bad choice.
    My workout was short and effective today too. No messin!
    #19
    oasis
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    RE: Big Les' diet and weights journal - Dec Pics added 2003/05/14 00:31:10 (permalink)
    Enjoyed reading that Les,one thing i noticed is you like your whey.
    #20
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