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Dogg's diet and training journal

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Bengdogg
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2003/08/03 21:30:09 (permalink)

Dogg's diet and training journal

Ok 4 weeks tomorrow till i get married/ go away so it's time to get serious about cutting and cardio i have already lost 10 - 14 lbs (will confirm tommorow) through what i have called casual cutting but now it begins. I will be posting my diet routine and whatever cardio shenanigans i may be having for the next month whilst keeping my progress charted.

Watch this space![:p]
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/04 22:29:15 (permalink)
    Alrighty then! Day 1 over and i think it's gone pretty well so far! I wieghed myself this morning and i was 171lbs and i wieghed myself just now i am 175lbs so I am somewhere around that mark at what i estimate to be 11% bf. I have got a 6 pack and it looks pretty good when i tense but my bf% could be higher or maybe lower i go off the mirror anyways as estimates are a bit hit and miss. I am 6'2" and 26 years old incase you wondered .

    Ok a Monday night is the night when I jog with my bud Stevo Keneivel a fellow mountain biker with a keen intrest in fitness and exceptionally fit really considering he is 42 years old and can stick it to people a lot younger than him when he needs to. We ran for about 5 miles at a steady pace and it took us 47 ish mins plus we stopped twice once half way just for a second and once when we saw a mate out on his bike. But i stopped my watch for these pauses. Nice night for a run pity there wasnt more eye candy around!

    Today i ate the following

    Breakfast: Bengdogg's breakfast shake consisting of the following
    6.30 am 500 ml Skimmed milk
    2 Weetabix
    2 scoops of Bananna whey
    2 Tablespoons of Rape seed oil
    all blended and drank down very nice!

    Mid morning: Mrp in water
    9.15 am Vanilla All in one mrp

    Mid mid morning: Yoghurt
    11.0 am Strawberry Muller light

    Lunch: Main meal
    12.30 100g (ish) of turkey breast, 1 tub of cottage cheese, 1 bag of salad

    Mid Afternoon: Mrp in water
    15.00 Vannila mrp again

    Early evening: Whey in water
    17.30 2 scoops of Bananna whey
    1 table spoon of Rapeseed oil

    Train: 45 min jogging
    20.00 - 21.00

    Dinner: Main evening meal
    21.30 1 can of tuna in brine drained
    1 tub of cottage chees with pineapple
    A bowl full of veg (frozen veg that i microwaved) Peas,beans,carrots
    1 Strawberry muller light yoghurt

    23.00: Bed

    Thats it for todays eatingi know the gap between the evening whey and the main meal is 4 hours but this is cos i went jogging at 8 and i like to do that on an empty stomach and afterwards i could'nt get away from Stevo to get home and eat.

    Of course i have also drank litres of water in the day and in the evening i usually drink no added sugar squash (It's got no calls in it).
    #2
    DerMalePhonkMann
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    RE: Dogg's diet and training journal 2003/08/05 14:49:13 (permalink)
    Hey mate, not familiar with that particular brand of yogurht, but most of the "light" ones I've come across have quite a bit of added sugar.
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    Knighty
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    RE: Dogg's diet and training journal 2003/08/05 15:11:41 (permalink)
    If you're going to have yogurt, I would make it a natural one and add a bit of whey or sweetner to it
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    Cat-kicker
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    RE: Dogg's diet and training journal 2003/08/05 16:07:16 (permalink)
    Good luck bengdogg, be interesting to follow. Only thing I'd say about your diet is pretty much all of your carbs are simple? Maybe try to replace a yoghurt with some wholemeal bread or something. Also you use a lot of whey! (not that ther's anything wrong with that) Is it a convenience thing with work etc?
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/05 16:10:56 (permalink)
    The muller lights do have a fair bit of sugar but they tase so damn good. I was gonna only have 1 a day but my mrs bought loads of the things and they need eating so i relectanly rose to 2 a day
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/05 16:13:43 (permalink)
    The whey is for convienience and money saving purposes as lean meats etc cost so damn much. Good call on the whole meal bred thing my complex carbs come mostly from the weetabix. What i will do is have a piece of dry wholemeal toast with a slice or 2 of turkey
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    Cat-kicker
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    RE: Dogg's diet and training journal 2003/08/05 16:23:40 (permalink)
    quote:
    Originally posted by Bengdogg

    The muller lights do have a fair bit of sugar but they tase so damn good. I was gonna only have 1 a day but my mrs bought loads of the things and they need eating so i relectanly rose to 2 a day


    Yeah they are nice. They've got a new flavour out now 'Mandarin' Its bloody lovely - tastes like sherbert orange[:p]

    I know what you mean about prices of meat - loads of people say they don't use too many supps because of the cost, but for the protein you get, whey is far cheaper than most meat. The way I see it, as long as your Protein comes form a variety of sources - you're cool.
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/05 16:48:07 (permalink)
    Agrred bud an all in 1 mrp costs about 75p now tell me what food you can buy for that and whey at 50p a scoop cheap as you like. When i bulk i eat big then it gets exspensive And i love the new mandarin flavour i didnt like the chocolate or the caramel and the apple flavour wasnt to my taste either
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/05 20:51:57 (permalink)
    Ah! yes! Day 2 and all is well i did'nt train today i just worked on my bike a little to get it ready for tomorrow nights ride. The diet nearly went tits up when the Mrs informed me it was spagbol for tea even though i told her days ago the diet starts monday. Ok for food today i ate

    7.30 Breakfast shake the same as yesterday

    10.00 mrp in water (always vannila all in ones for me)

    12.30 100g approx of turkey breast, 1 tub of cottage cheese and 1 muller light yoghurt

    14.30 mrp in water

    17.00 strawberry muller light abd 2 very thin slices of turkey on wholemeal bread

    18.30 From the scrapped spagbol idea we had the lean mince with vegetables and a little oxo gravy. I mopped up the gravy with a piece of wholemeal bread with 2 more thin turkey slices

    20.30 whey in water (2 scoops banna whey) with 1 table spoon rape seed oil

    and i will have some cottage cheese with onions and chives at 9.30

    I am aiming to be in bed for 10 tonight as i am feeling a little tired from the heat and i had trouble getting a tire off my bike rim (never known anything like it! It was firing my tire levers across the garge it was that tight fitting) Which resulted in me getting a bit angry so i just need to chill and unwind

    I think i am looking leaner allready due to lack of carb bloat
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/06 22:45:36 (permalink)
    Another day over and things are going ok although i did start to think about having a chicken kebab but i think i will have it at the weekend for a cheat meal seeing as i usually eat a little more at weekends due to traing and biking being more hectic.

    Tonight was a biking night for me only Stevo showed but it was quality not quantity (on a good turn out there can be 6 or 7 in our group but me and Stevo are the mosthardcore dedicated riders) Nice ride and a really great night for it! We took it steady as Stevo had a bit of a leg twinge cos he went against my advice and went running 2 days on. Anyways we rattled out just over 12 quality off road miles with plenty of good climbs and downhills.

    Today I ate slightly more due to biking

    Breakfast 7.30 Breakfast shake

    Mid morning 10.00 Mrp in water

    Mid mid morning 11.00 Strawberry Muller light

    Lunch 12.00 100 g of turkey breast, 1 tub of cottage cheese and a large bag of mixed salad

    Mid afternoon 14.00 mrp in water

    Mid mid afternoon 16.00 1 slice of whole meal bread with 2 thin slices of turkey

    Dinner 17.00 Can of tuna in brine (drained) mixed with a can of baked beans & Mini sausages and a bowl of mixed vegetables

    22.00 Slice of whole meal bread with 3 thin slices of turkey, 1 tub of cottage cheese a muller light yoghurt and a whey in water shake (2 scoops) with 1 table spoon rapeseed oil

    23.00 bed

    Today with it being so hot and biking as well i must of drank over 2 gallon of water and squash. Man it's hot!
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    Knighty
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    RE: Dogg's diet and training journal 2003/08/07 11:05:36 (permalink)
    Mate, lose the muller lights...keep em in the fridge until you've reached your goals!
    They are pure sh!te...but they sure do taste nice!
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    DerMalePhonkMann
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    RE: Dogg's diet and training journal 2003/08/07 11:10:05 (permalink)
    Get some sugar-free jelly if your craving a sweet treat.
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/07 17:16:55 (permalink)
    Mullers are only about 100 cals each which is nothing compared to the fanastic taste and you get 8.8 g of protien i know the carbs are 16g per pot i would thing this is sugar or fructose. Once the many in the fridge are gone before thier date is up i may cut down to 1 a day
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    Sheeps_Clothing
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    RE: Dogg's diet and training journal 2003/08/07 18:32:08 (permalink)
    congratulations on getting married, whats she like buddy?
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/07 22:08:07 (permalink)
    She's cool! We have been together over 8 years and when she met me i was totally skint and she was doing ok we moved in together after 5 years and i think we got engaged about the same time and she has stuck by me through everything. So I think i am making the right choice. Also she has been going the gym for the past year and is looking good for it. After the wedding i want to get her off the cardio machines and onto the wieghts but she isnt too keen
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/07 22:25:35 (permalink)
    Ok time for todays journal.

    Nearly did'nt make it down the gym cos i was Watching T3 have to say i am dissapointed with it from a critical point of view but it was entertaining nether the less

    Today was leg and shoulders day my workout was ok but my squats coulda been better and a little heavier normally. I was having a bad knee day and it was afftecting my depth but i still went just below paraellel id rather go ass to the grass personally.

    My workout consisted off

    5 x 5 squats 60kg,x2 70kgx2 & 75kg
    5 x 5 SLDL's I just used the biggest barbell i think it's 50 kg i am gonna have to go up to the oly bar and stand on some plates or something cos it's too light.
    4 x 10 calf raises I used the full stack on i think the actual reps were more like 10, 8,6,5 but 4x10 was my aim

    Millitary press 5 x 5 again i dont know what wieght i lift it was the barbell with 3 big plates on i think it's 35 kg but couldnt be sure,normally i get a couple of sets with the next size up which i think is 40kg but tonight i did'nt seem to have it in me

    Shrugs 1x10 warm up 4x5 used the shrug cage with 2x20 kg for warm up then 2x30kg for the sets

    Lateral raises 5x5 The first time i have ever done these i found them quite a good excersise but even on the little 5kg dumbells very hard.

    I then did a little bit of ab work I asked one of the regs about his ab routine and he recommende wieghted crunches on the sit up bench so on an incline with a 10 kg plate i did something like 9,7,6 then i did 6 unwieghted then i went home. My plan was 3x10 with the plate but it was much harder than i expected

    Today i ate

    7.30 Breakfast shake

    10.00 Mrp in water

    12.30 100g turkey breast, cottage cheese 1/2 a bag of salad and a muller yoghurt

    15.00 mrp in water

    17.00 Cottage cheese, can of tuna in brine, 1 slice of wholemeal bread with 3 thin slices of turkey and other 1/2 of bag of salad

    18.30 muller yoghurt THen! I slipped I spied a cereal bar in the corner of the cupboard looking loneley so i put it out of it's misery! Only 90cals as it was a little one

    20.30 pre workout shake 1 scoop whey in water

    21.30 post workout shake 1 scoop whey in water with 1 table spoon rapeseed oil

    22.00 Tub of cottage cheese and 1 slice of wholemeal bread

    23.00 bed
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/08 21:14:37 (permalink)
    Hmmm. Today was ok but thier are a few food issues in my house. (I can't find any!) The other half hasnt bought me any more turkey and i finished off all the cottage cheese today. I can feel the doms off last nights workout nicely and am looking forward to a nice hard weekends training.

    Today I ate

    7.30 Breakfast shake

    10.00 Mrp in water

    12.30 2 Tubs of cottage cheese a muller light yoghurt and half a bag of salad

    15.00 Mrp in water

    16.30 Slice of wholemeal bread a bag of beef snaka jacks

    17.30 2 Chicken quarters (Removed skin) Rest of bag of salad with a few tea spoons of mint sauce, Muller light yoghurt

    20.00 Bowl of fruit and fibre in skimmed milk

    22.00 2 scoops of whey in water with 1 table spoon of rapeseed oil

    22.00 bed (To watch Point break on Sky 1)

    The only flaws today really was the snaka jacks and the fruit and fibre but i nearly had a chicken kebab when i couldnt find anything else to eat at home. At least it was good fibre and carbs
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/09 20:39:24 (permalink)
    Saturday! Wohoo no work. Today i went training went down town had a cheat meal and did the garden so a good day all round, Heres my workout

    5x5 dips set 1 with 2.5 kg wieght set 2 with 5 kg wieght then the other 3 with 7.5kgs i managed ok so may go up to 10 kg next week

    Flat dumbell press 5x5 20 kg for set 1 then 22.5 kg for the other sets

    Inclined dumbell press 5x5 2 sets at 17.5 kg and the other 3 at 20 kg

    Barbell curls 5x5 30 kg barbell

    hammer curls on preacher bench 5x5 at 7.5 kg (the first time i have done these in a long time got a good pump off them too)

    Crunches 3 sets of 10 crunch 10 twist

    Today i ate

    8.00 Break fast shake

    11.00 mrp in water

    13.00 Bowl of fruit and fibre with skimmed milk

    15.00 mrp in water

    16.00 Cottage cheese, Muller light yoghurt a small whole meal bap with a few thin turkey slices

    17.30 Cheat meal, Large chicken kebab with 1/2 a large potion of chips, Spring roll, large curry sauce and 2 slices of whole meal bread with olive spread. I couldnt fininsh the chips i was stuffed!

    21.00 2 scoops of whey in water with 1 table spoon of rapeseed oil

    22.00 Bed

    Got a good cardio workout in the garden too today. this ttime in 21 days i will be starting my life sentence and whadja know i was in next and the girl behind the counter was this really hot chick who i went to school with, I hadnt seen her in 10 years but i began chatting to her. Funny how all those years back she had no time for skinny weak Beng but now she was totally trying to crack me (cos i'm 4cking buff imho)i told her i was nearly married and exagerated how sucessful i was Sorry love you missed out!
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    Bengdogg
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    RE: Dogg's diet and training journal 2003/08/10 21:02:17 (permalink)
    Ah Sunday! My most intense training day, Today was back and tri's day Today my workout was deadlifts 5x5 1 set 60kg 1 set 90kg 1set 110kg 1set 120 kg and 1 set 125kg I normally only get up to 110 kg for 3 sets but seemed very strong today i think i could of coped with around 130 kg for a couple of sets i will have to gague it better next week. Pull ups 5x5 on the last 2 sets only managed a 2 and a 4 but still good for me
    bent over rows 5x5 at 45kg I am probably gonna drop this excersise for single arm dumbbll bent over rows as i am not feeling much benifit off it.
    Skull crushers 5x5 (dont know what wieght i use) tricep dips 5x5 at body wieght pushdowns 5x5 I dont normally do these but my fiance had finished her workout and gone to lidl as my workout dragged on a bit as i was helping a friend get off the machines and onto real wieghts today. I also did 4 x10 hanging knnee raises for my abs then went home and rested for a few hours before biking, 13.5 miles of off road today in the blistering sun and heat certainly took its toll on me but a good ride overall and nice to get out and stretch my legs out.

    Today i ate too much :(

    I cant remember specific times as i dont think ive stopped eating all day but this is what ive had.

    Breakfast shake,2 mrp's in water, 2scoops whey in water with a table spoon of rapeseed oil, 6 chinese chicken legs, 2 whole meal rolls, white bread roll, some pringles,2 cereal bars,can of oxtail soup,muller light yoghurt,some tuna, 2 bowls of fruit and fibre in skimmed milk.

    I dont worry too much about weekends as biking does take a lot out of me and i like to be loaded up with carbs for the climbs. Tommorow i plan on going sligtly less cals than this last week i think i will only have 1 yoghurt and 1 slice of bread a day and cereal bars are a no no

    My next non diet meal will hopefully not be untill saturday night when i go out for my stag night with the lads
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