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Fat loss and Muscle build journal!

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dolydd
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2004/02/25 19:59:09 (permalink)
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Fat loss and Muscle build journal!

Starting this journal mainly for my own benefit, so I have somewhere to record progress, body weight, weight lifting and cardio. However, I suspect that knowing other people could be reading it, could be a good motivation tool!!!

A bit of history:
Jan 1 of this year I weighed 230 lbs, 16 1/2 stone. I am 6'2" and I looked fat. Decided to do something about it. I had done the body for Life program last year and been quite impressed with the results so that is what most of my weight training program will be based on. For those who dont know what 'Body for life" is here is a link: www.bodyforlife.com

It has been going pretty well, have lost 14 lbs upto now and still have another 5 weeks to go on the plan. At the end of the 16 weeks I intend to keep the cardio going strong and aim to do a body part a day, increase my food and put on some size.

Goal: I am going on Vacation to the beach im May and basically want to look better than I do now

I will try to keep this updated daily, firstly I will put down an average days food and what I have been doing exercise wise.

DIET
7:30am small bowl of corn flakes and skimmed milk
10am Protein drink with half a Banana
12:30 In the gym
1:30 Turkey sandwich on Whole wheat bread
3:30 Protein drink with half a banana
6pm egg substitute omelette or similiar

One free day a week, eat whatever I want

TRAINING
Usually uses weights 3 days a week, Cardio 3 days a week.
Cardio was 25 minutes on the stair stepper increasing intensity every couple of minutes. Started HIIT yesterday so will continue with that for a few weeks to see if their is an increase in fat loss.

Weights:
Chest: Dumbell bench press (minute rest in between sets, no rest in between final 2 sets)
12reps 30lb DBs
10reps 45lb DBs
8reps 60lb DBs
6reps 75lb DBs
12reps 55lb DBs
straight to 12reps Dumbell flyes 25lb DBs
(minute rest in between sets, no rest in between final 2 sets)

Same format for all other body parts, try to do 2 or 3 body parts a weight session. Chest, Shoulder and Bi's. Back & Tri's, Quads, Hammy's and Calfs. Weight is not very much at the moment as you can see, I should have the 6 rep Dumbell press upto about 100lbs with a couple of weeks.
#1

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    ANGEL DELIGHT
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    RE: Fat loss and Muscle build journal! 2004/02/26 00:09:49 (permalink)
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    That sure is a lot of Dumbell Bench Presses!!!!! Good luck with it Dolydd, hope you achieve all your goals.
    #2
    tyrob
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    RE: Fat loss and Muscle build journal! 2004/02/26 00:36:42 (permalink)
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    hi, 14ibs so far nice work,look forward to following you progress
    #3
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/02/26 02:05:36 (permalink)
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    Not the best day today, birthday in work so we had a party with Pizza!!!

    DIET
    7am Small bowl of cornflakes / skimmed milk
    10am home made Protein bar
    12:30 Pizza no cheese x 3, big salad
    3pm Home made Protein bar
    5:30pm Training
    7pm Salad, 2 slices of pork, Broccoli

    EXERCISE
    22 minute HIIT on the stair stepper
    #4
    tyrob
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    RE: Fat loss and Muscle build journal! 2004/02/26 12:01:29 (permalink)
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    pizza my fav food/ what home made prot bars you make
    #5
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/02/26 13:43:26 (permalink)
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    tyrob: The home made Protein bars are from Bigfella's post in the nutrition section, they are real good and even better very cheap! here is the link http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=1289
    AngelD: I know a lot of Dumbell presses but that is what the program calls for it is quite effective, really overloads the muscle and is also a good cardio workout as you really get your heart rate up.
    #6
    tyrob
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    RE: Fat loss and Muscle build journal! 2004/02/27 00:42:50 (permalink)
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    ok, have tryed bigs bars they r good
    #7
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/02/27 13:43:29 (permalink)
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    Not the best day for diet again, kids out of school at lunch time for snow and they were hungry for Mexican!!!

    DIET
    7:30 1 whole egg, 3 egg whites, 2 toast
    10am Protein Drink with skimmed milk
    12:30 Fried Chicken, rice, beans and some chips!!!
    3pm Protein Drink with skimmed milk
    6pm Training
    7pm Turkey Chilli
    9pm Homemade Prot Bar, fruit

    TRAINING
    Didnt get to the gym at lunch today due to the kids being off school at lunch time
    Worked legs with my small set up in my basement

    Leg extensions
    12, 10, 8, 6, 12, 12. Not as much weight as I would have liked as I dont have that much Iron. Set of 6 was 75lbs, last set of twelve was squats.
    Hamstring curls
    same again 12 reps to 6 reps and then two last sets of twelve. Did straight leg deadlifts as different set of twelve.
    Biceps
    Did some biceps work as I think it is nearly impossible to work calves in my basement.
    EZ bar curls
    12 @ 25lbs
    10 @ 35lbs
    8 @ 55lbs
    6 @ 60lbs
    12 @ 55lbs
    Straight to hammer curls with 20lb Dumbells.

    Not really happy with the weight lifted, but pretty happy that I didnt just bin it and say "well I missed my lunch workout, so I will start again tommorrow". Cardio Tommorrow and also some Calves should be fun after HIIT on the Stair stepper
    #8
    tyrob
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    RE: Fat loss and Muscle build journal! 2004/02/27 20:50:23 (permalink)
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    12 30 meal hope they were oven chips lol,
    if you want to do calfs at home,sit on a chair,put barbell cross you knees ,feet on a block of wood then you can do sitting calf raises hope this makes sense
    #9
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/02/29 23:57:25 (permalink)
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    Friday HIIT went well, changed it up a bit;

    2 min lvl 8
    2 min lvl 10
    30 sec lvl 18
    90 sec lvl 10
    30 sec lvl 20
    Continued like this for twenty minutes, all done on the stair stepper. Did some calves after that Felt real good.
    Saturday, day off, played some soccer and chilled!
    Sunday, good day. Worked Shoulders and Chest in my basement:
    Chest: Dumbell flys 12, 10, 8, 6, 12 bench press 90lbs for alternative set of twelve.
    Shoulders did fly's ended with Shoulder press. Felt pretty good, obviously did not go as heavy as I would have liked but my little set is limited. Also did a 10 mile back ride in the afternoon.

    DIET pretty good most of the weekend, had fish and fries on Saturday evening as it was my day off my diet.
    #10
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/03/01 15:26:58 (permalink)
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    After reading a lot of posts on this forum am going to try something a little different with my diet. I have been working out over lunch and am usually starving when I finish so get a Turkey sandwich straight down me. I am going to start delaying my carbohydrate intake for an hour or so after working out. Hopefully this will allow my body to keep burning fat instead of switching to the new replenished carbs. So I will now work out and have some egg whites or a protein drink straight after working out and have my turkey sandwich or similiar about 90 minutes after my work out.

    What do you think is this the way to go to increase the effectiveness of my workout and fat burning?
    #11
    tyrob
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    RE: Fat loss and Muscle build journal! 2004/03/01 20:01:03 (permalink)
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    2 scoops of whey prot powder
    #12
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/03/01 20:23:54 (permalink)
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    Tyrob, will try the prot powder tommorrow, had 1 whole egg and 2 egg whites today.
    TRAINING
    Back, assisted chins, to heavy to do them unassisted!
    12, 10, 8, 6, 12 and then straight to seated rowing for 12
    Triceps, started with pulldowns, 12,10,8,6,12 then straight to over the head (dont know the proper name[V])

    Also tried some Farmers walks with dumbells, never done them before, so could certainly feel it. Think I may have pulled a muscle in my side, very sore[:(!]
    80lb Dumbells
    24 sec
    22 sec
    27 sec
    21 sec

    DIET
    7:15 1 whole egg, 3 egg whites, whole wheat english muffin
    10:15 Protein shake with a Banana
    12:30 Training
    1:30 1 whole egg, 2 egg whites
    3pm Turkey burger, 2 slices of bread
    5:30 Homemade Prot Bar
    8pm Tuna pasta (extra Tuna)
    #13
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/03/02 14:37:34 (permalink)
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    Got DOMS like you wont believe this morning, they actually woke me up 2 or 3 times in the night[V]. They are right in the inside of the elbow. I think they are from the Farmers walk and the little bit of grip work I did, but they could also be from the chins as I mostly used a close grip which works the biceps!!!!
    #14
    mb
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    RE: Fat loss and Muscle build journal! 2004/03/02 15:15:58 (permalink)
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    How many grams of carbs/protein/fat do you think you are consuming? Also, bread is best if it is the grainy variety!

    Good luck matey.
    #15
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/03/03 02:24:44 (permalink)
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    mB, I wil try to work out my percentages in the next day or two.

    DIET
    7am Small bowl of corn flakes, skimmed milk
    10am Tuna pasta
    12:30 Training
    1:15 2 scoops of whey protein with skimmed milk (cant face it with water[xx(]
    3pm Tuna pasta
    5:15 Chicken Fajihtas

    TRAINING
    21 minutes HIIT on the stair steper
    #16
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/03/03 21:27:37 (permalink)
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    really going to work out my prot/carb/fat & over the next couple of days I will post them and hope that some of the people on here can give me some feedback.

    Took my bady fat % today using calipers, I was 19%, works out at about 41lbs of fat[xx(] figure if I lose another 10lbs I would be down to 15% BF. So that is my new goal could have been a lot worse but it gives me a base to work from and a new goal. Wish I had of taken it on Jan 1st, but from my clothes and my before picture I must have lost a couple of % points

    DIET
    7:30 Turkey sandwich (whole wheat bread)
    10:30 Tuna pasta
    12:30 Turkey sandwich, fruit and some crisps[V]
    4pm Turkey sandwich
    6:30 HIIT Training
    7pm 2 scoops of whey
    8pm 3 egg white, 2 low fat waffles

    Worked out my food percentages for today
    Protein: 150grams
    Carbs: 230grams
    Fat: 14grams
    Calories: 1655! I have learnt that my calorie requirements are 3604 calories a day!

    OK I am, 6'2" weigh at the moment 216lbs, working with weights 3 times a week and cardio 4+ times a week, do I need to cut the carbs down, increase protein??????
    Any help much appreciated.
    #17
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/03/04 19:22:40 (permalink)
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    Diet:
    7:30 2 egg whites, 2 weetabix skimmed milk
    10am Homemade Protein bar
    11am Banana - 12:30 Training
    1:15 2 scoops of whey in water (ugh
    2:45 Chicken breast, 2 bread,
    8:15 Chinese[V] was not to bad, steamed rice, steamed chicken and veggies

    Works out at about 2000 calories, Fat 46grams, carbs 170grams, prot 170grams

    Training
    Chest, Dumbell bench press
    12 @ 40lb
    10 @ 55lb
    8 @ 65lb
    6 @ 80lb
    12 @ 50lb
    Straight to twelve Flyes, and then threw in some cable crossovers

    Shoulders, seated press on the smith machine
    12 @ 70lb
    10 @ 90lb
    8 @ 110lbs
    6 @ 110lbs (felt pretty weak today)
    12 @ 80lbs
    straight to machine shrugs with 180lbs for 12, finished of with some cable fly's and front flys
    #18
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/03/07 04:15:05 (permalink)
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    Friday
    not to bad diet wise
    7am Breakfast bar
    10am Homemade prot bar
    12:30 Grilled chicken salad
    2:30 2 scoops of whey
    5:30 HIIT for 20 minutes
    6:30 Chicken breast, 3 slices low fat bread

    Saturday
    Off day today
    9:30 Turkey sandwich
    10:30 - 12pm Coaching football
    1pm Steak and Mushroom Sandwich
    4:30 Turkey sandwich
    6pm Turkey spaghetti
    Few cookies during the day
    #19
    dolydd
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    RE: Fat loss and Muscle build journal! 2004/03/08 14:47:52 (permalink)
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    Sunday:
    DIET
    9:30 2 scoops of whey
    12:30 Chicken Fajhitas
    6pm Training
    6:40 whey
    7pm Turkey chilli with pasta

    Training
    Biceps, EZ bar curls
    12 @ 30lbs
    10 @ 40lbs
    8 @ 60lbs
    6 @ 70lbs
    12 @ 60lbs, straight to bicep curls on the bench with 20lb DB's, done a couple of sets of concentration curls after that it felt pretty good.
    Shoulders, decided to superset, just for a change
    Upright rows 70lbs, straight to shoulder press with 70lbs and then bent over flys! did three sets.
    #20
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