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Mark's Mission

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markfj
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2009/07/13 22:38:57 (permalink)

Mark's Mission

Well,

Start of with a bit about me I guess

I am 23 have done various sports over the years  including Athletics when I was a kid and have done Taekwon-do for 12 years for fun/fitness and self defense.

I am a Chef, so my hours are sometimes ****, but means I can cook and eat on job sometimes :) which I am hoping will help with my diet planning!

I have always struggled with fat, when I started catering college I manged to get up to 14.9stone... people around me were telling me "you're not fat" or "its all muscle" I didnt beleive them and rightfully so.
I have always been conscious of how I look and it stops me from doing things I like, Dating, swimming, being confident, I am sure some of you can relate to this.

I decided to lose some fat by joining a gym a couple of years ago, I didnt know how important nutrition is until recently, I am now keen to get in shape and prove some people wrong and more importantly prove to myself I can  and will acheive what I set out to do, I normally do with everything else and I WILL achieve the physic I am looking for, one day!!


I am not unfit, but I dont look "fit" so starting from tomorrow I will be posting by training and my diet, for my own reflection and for critique, be harsh I dont care it will spur me on.

will be posting some pics soon!!
post edited by markfj - 2011/03/13 22:52:17
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    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/13 23:22:45 (permalink)
    some of my pictures taken back in april 2009 . I weighed around 11.5 stone here






    I still think I might have gyno, despite being abit overweight....anyone ideas on bodyfat i these pics? I will post up some new pics soon, but look similar o these with a little more muscle imo
    post edited by markfj - 2009/07/14 02:50:26
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    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/14 02:54:00 (permalink)
    Photos of me, taken Just now 14th July 2009








    So since april to july those are my pics, havent changed as much as I would have liked! But only started a diet recently, time will tell!

    I hope i can look back on these pictures one day and be happy, as I am far from happy at the moment
    #3
    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/14 14:24:36 (permalink)
    Lesson today with trainer

    Deadlifts, followed by 200 Meter sprint on rower
    went like this

    Deadlifts
    100kg - 5 Reps
    200 Meters rower

    Then repeat 4 times, I am still new to deadlifting, was pretty happy with 100kg as its about the 5th time of doing them, and my back was still aching from the last workout I did, plan to up the weight though, but want my form to be exact!


    Power Cleans
    Today was really a form session, not about the weights... I have never done power cleans but told they are a great exercise, so was doing about 15kg, nothing I know, but as mentioned was a form session not weight based

    Cable Chest Press and Leg raises

    This is going to be part of a circuit style session, starting soon the leg raises are when you grab the bar and bring the knees to the chest, not as in laying on he floor lifting legs, though still abs excercise i guess

    10kg - 20 reps
    5 Leg Raises

    15kg - 15 reps
    5 Leg raises

    20kg - 8 reps
    5 leg raises

    25kg - 4 reps
    5 leg raises

    This was mainly so I know what to expect in a circuit rotuine, there will normally be no rest between sets.

    Hammer Curls, Bicep Curls

    Working on some Hammer Curls today, taught my something I didnt know that hammer curls did for the biceps that regular bicep curls dont, went like this with no rest bweteen hammer curls and biecp curls

    Hammer Curls - 10kg x 10
    Bicep Curls - 20kg x 10

    Hammer Curls - 15kg x 10
    Bicep Curls - 20kg x 10

    Hammer Curls - 15kg x 10
    Bicep Curls - 20kg - failure, with assisted negative reps at the end.

    I was tired at the end of it, and wasnt a bad session.... with another rest day I know I can lift more, but then did some new things today so wanted form to be right before lifting heavier.

    Diet will be posted later

    Diet today:

    11:00
    25g whey, 5g creatine in juice
    3 eggs, 2 pieces granary bread, olive oil spread
    1 Omega 3 cap

    12-1:00 Train

    Postworkout Shake
    50g Whey, 1 Banana in water

    1:45
    1 Small Jacket potato
    1/2 Tin Tuna, sweetcorn
    Mixed veg - carrots, peas


    4:00
    2 Oatcakes, 1/2 chicken breat, natural yogurt
    1 Apple

    6:00 Beef stir fry

    9:00 25g whey, 200mls skimmed milk

    Prebed, 125g quark.

    I ahve to admit, I have 3 quality streets today :(

    post edited by markfj - 2009/07/14 22:16:30
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    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/16 01:27:02 (permalink)
    well today, here goes

    Felt knackered all day today, which for some reason is not unusual! Was really tempted to have a rest day but, went along for some cardio and isolation excercises including

    Treadmill
    15 Mins 9-10km/h
    15 Mins - Crosstrainer, says burnt 165 calories, but who knows

    Was pretty hot and tired after that, but went on to do a few isolation excercises

    Hammer Curls
    Abductors, inside/outside
    Ab Crunches/Machine

    All in all was in gym for  an hour today, was going to be a rest day but felt I should go, also did a fair bit of cycling, from home to work/gym and back again... a fair few miles clocked up by that alone.


    Diet Today, - not as planned but still not terrbile

    8:00ish
    35g Oats, skimmed millk
    Blueberries
    25g Whey, 5g Creatine, 1 Omega 3 capsule
    200mls Orange Juice
    200mls Grapefruit Juice


    11:00
    Egg Sandwhich
    (Egg Mixed with greek yogurt, 2 slices granary bread, mixed leaves)

    3:00
    2 Eggs, 1 slice wholemeal bread
    I dont normally repeat meals, but was in a hurry, lots of eggs today, but think should be ok?

    Gym

    5:00
    I chicken breast
     mixed veg (carrots, peas, sweetcorn, g beans)
    Poached Egg
    1 Apple

    11:00
    125g quark - Prebed, with blueberries

    I have a small slice of a banana cake, my sister made for me, as I got a promotion at work today, it wasnt nice :) so I dont need to worry bout the caloires in that anymore lol



    #5
    Imsimon
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/16 09:53:51 (permalink)
    hi mark! your really not as bad as you probably think but I of course understand it doesnt matter what I or anyone else thinks its what you think! Its difficult to comment on your routine yet as its not had chance to all be on here do you use the personal trainer every session? diet looks ok how often are you planning to do cardio and can you write down your workout plan down
    i.e. monday chest, tris
          tuesday legs   etc etc

    https://www.muscletalk.co.uk/m/tm.aspx?m=5490487y calisthenics. journal, come say hello - I need all the help I can get!
    #6
    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/17 02:24:33 (permalink)
    Hi mate

    Thanks for looking and the comment, I understand what you mean and I have thinned out alot of the years, but I know what I want to to look like and I am one of those people, never happy until I have acheived

    I am using my trainer once a week, I mainly got a trainer to help with rotuines, and show me compounds lifts, i.e squats, deadlifts, supersets etc all of which I knew nothing about until recently!

    Cardio wise, I was told not to orry too much, as my lessons were quite intense with short rest periods.... but I am now adding in some cardio hope to do cardio of 3 sesssions X 30mins a week, plus my cylcing to work/gym etc.

    My routine is set to change, but at the moment looks like this

    Day 1
    Bench Press
     
    Chin ups
     
    Cable x over
     
    Seated Row
     
    Bosu Pressup
     
    Bent Over Rows
     

    Day 2
    Deadlifts
     
    Mil Shoulder Press
    Leg Ext
     
    Cable Shoulder Press
    D.B Flyes
    Rev Crunch
    Plank
    Rope Crunches

    Day 3
    Incline Bench Press
    Bent Over Rows
    Pec Deck
    Seated Row (wide grip)
    Rope Curls (Bicep)
    Laying Tricep Ext

    Day 4
    Squats
     
    Power Cleans
     
    Hamstring Curls
    4 Point Press (D.B Shoulder)
    Cable Rotation
    D.B Crunch


    Well was at gym today doing the rotuine listed above Day 1

    Bench Press

    Currently bench pressing:
    50kg X 10 Reps X 4 sets

    Cable cross over, cable chest press and then bosu pressups, these are done in this order and then completed 4 sets, so like a circuit/superset.
    Once I am on the final set, I do pushups to failure....I can definately feel my chest working

    Cable Cross Over - 15kg (Total Weight) x 12 reps
    Cable Chest Press - 15kg (Total Weight) X 10 Reps
    Bosu Pressups - 10 Pressups

    Seated Row

    Seated row 35kg X 10 reps x 4 sets, will try 40 next time, sure I can do it

    Bent Over row
    20kg X 10 reps X 4 sets

    Weght not very high on Bent over row, I can lift more but I can feel it working top of my back/shoulders, so not sure whether I need to lift heavier or not really?

    Cardio
    15mins Treadmill - 9.5-10km/h
    15 Mins Cross Trainer - Level 12

    Was tired by end of it, definately felt ok for a workout

    Diet Today

    8:00
    Chicken and scrambled Egg - (was going to be an omelette lol)
    25g Whey, 5g Creatine
    200MLS Orange/Grapefruit Juice

    10:00
    Turkey with greek yogurt, 2 oatcakes

    11:30
    Jacket Potato, 1/2 Tin Tuna

    2:30
    1 Slice Granary bread, sliced smoked salmon

    GYM

    5:00 - Post workout
    25g Whey, 1 Banana

    5:30
    Egg Sandwhich, mixed leaves  - (2 slices grananry bread, 2 eggs and yogurt)

    11:00
    1/2 Chicken Breast, cauliflower and asparagus

    1:00
    125g quark, blueberries

    roll on tomorrow


    post edited by markfj - 2009/07/17 02:26:29
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    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/18 00:07:33 (permalink)
    here goes today

    Well thankfully today was a rest day, am shattered today for some reason and glad I had a rest.

    Woke up at 2pm, so diet was abit weird in terms of timing, but still not bad I dont think, just maybe spaced to close together, shouldnt be a problem though should it?

    2:00  30g Oats - skimmed Milk

    3:00 40g Pasta, Turkey, Low fat Mayo

    4:00 Egg Saniwch (2 eggs, 2 slices granary bread and mixed leaves)

    5:15 Baked Haddock, Broccoli, mixed veg (peas, corn, g beans)

    7:00 50g Whey, 200mls Skimmed Milk

    9:00 Lean Steak (Benefit of being a chef that cooks meat and fish all night :)

    Also, had a weight watchers chocolate bar, not that terrible, but not ideal I know

    Hopefully diet no looking to bad so far? I struggle the most with diets rather than training!

    Legs at gym tomorrow!

    #8
    Owen
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/18 00:28:53 (permalink)
    Diet looks good mate, better than mine keep it up!

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    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/18 00:54:59 (permalink)
    cheers mate, been looking at your journal a few times mate...looking pretty muscular for your age :) and lean too


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    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/19 02:19:53 (permalink)
    Here goes today

    Bloody busy day at work, shot to gym for an hour in break then got back to work to feed 120 people :( bloody knackered now!

    Training today:

    Squats - 80kg x 10 reps X 4 Sets -
    I know you should normally use higher weights with lower reps, but I still am new to these and want my for exact, still felt good workout though, so fairl happy

    Leg Extentions - 65kg x 10 reps x 4 sets

    Leg Curls - 35kg x 10 reps x 4 sets
    Used they machine where you lay down and bring the legs up, working the hamstrings, not a machine I normally used but seemed to work more with less wight than the seated leg curl

    Leg Press  - Varied the weight on these
    70kg x 10 reps x 1 set
    80kg x 10 reps x 1 set
    90kg x 10 sets x 2 sets
    Next time will use a higher weight to start with I think, thats it for today only had 1 hour but still not a bad session I think, my legs are still aching

    Diet Today

    8:00 - 2 Weetbix with Skimmed milk

    10:00 2 Oatcakes, turkey, light mayonnaise

    12:00 Tuna omlette (1/2 tin tuna, 3 eggs, raw cabbage, 20g goats cheese)

    2:30 PREWORKOUT - 40g whole grain Pasta, turkey, light mayo

    5:00 POSTWORKOUT - 50g Whey, 25g Dextrose

    5:30 Egg Sandwhich (Granary bread, light mayonnaise)

    1:00am (Late finish at work tonight!) - Stir fried beef, with veg

    Have to say, had 2 slices of serrano ham and a small slice of banana loaf :( but overall hoping diet is somewhere near on track.

    Paying off my mortgage so options are limited until new tenants are in, whenever that will be!
    #11
    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/20 00:28:27 (permalink)
    well, no gym today... legs are aching alot from yesterday, work up at 2pm! and started work at 3, gm tomorrow

    Diet today, not as planned and meal timings not ideal I guess but here goes

    2:00
    2 weetbix, skimmed milk
    25g Whey
    5g Creatine

    3:30
    Oat and seed muffin (not the sweet kind ;) )
    Smoked Salmon
    2 Poached eggs
    Very similar to eggs benedict without the hollandaise lol

    5:00
    Omlette Comtaining:
    2 Eggs
    Red onions, peppers, tomato, goats cheese, beef, peas, broad beans... was lovely
    Mixed Leaves
    300mls Grapefruit Juice
    1 light strawberry Yogurt

    7:00 50g Whey, 200mls Skimmed Milk

    11:00 Roast dinner containing
    Pork (not ideal I know, but is a cheat meal really)
    Cabbage, Broc, Cauliflower
    1/2 Yorkshire Pudding
    5 Small roast potatoes

    So sundays are my cheat day, with the roast dinner....

    Also had a slice of beef and 1 chocolate truffle....... trying to ween out the small bits that add up throughout the day!!!
    #12
    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/20 23:20:33 (permalink)
    Here goes today

    Gym workout today:

    Bench Press
    55kg x 2 sets x 10 reps
    50 kg x 2 sets x 10 reps

    Pec Dec
    55kg x 4 sets x 10 reps

    Seated Row/Pulley
    40kg x 4  sets x 10 reps

    Hammer Curls
    15kg x 10 reps x 10 sets
    Laying Tricep Extentions
    8kg x4 sets x 10 reps - will be adding more weight to these!!

    Tricep Pulldowns
    20kg x 1 set x 20 reps
    17.5ks x 1 set x 20 reps
    15kg x 1 set x 20 reps
    12.5 x 1 set x 20 reps....... was very hard work, arms were shaking a while after it lol

    Legs are still aching today, lol look like a cripple at times ha ha

    Diet Today

    9:00 3 Eggs, 1 slice granary bread

    11:30 Stir fried lean beef, veg
                 Light Strawberry yoghurt
                  300mls grapefruit/orange juice

    2:00 1 Slice Granary bread - 1/2 tin tuna

    GYM

    Postworkout
    50 g whey, 1 Banana shake

    5:00 Haddock,5 new potatoes, broccoli and mixed veg
             3 slices baguette, tomato kecthup - should have skipped the baguette???

    7:30 50g whey, 30g oats and semi skimmed milk

    Thats it for today.... hoping I am on the right lines.... though I seem to get better looking pumps at the gym, I dont seem to be losing fat :(




    post edited by markfj - 2009/07/20 23:21:40
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    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/22 00:50:53 (permalink)
    Today

    Gym

    Cable Shoulder Press - 10kg x 10 reps x 4 sets and straight away followed by
    Dumbell Flyes - 8kg x 10reps x 4 sets

    Seated Shoulder Press (Dumbells) - 20kg x 10 reps x 4 sets
    ( I can lift more than this, but I cant get the initial lift into position before starting lol )

    Military Press 20kg x 10 reps x 4 sets
    (Will add some more eight next time, just like to know my form is good, which it seemed to be)

    Ab Crunches - 25kg x 10 reps x 4 sets

    Cable Rotations - 10kg x 10 reps x 4 sets

    Cardio
    Treadmill - 9.5km/h for 15 mins
    Cross Trainer - 10 Mins

    How are things looking? Should I consider different rep ranges ETC?

    My next weight session will be with my trainer.

    Diet Today
    25g Whey, 5g creatine

    9:00 2 Eggs, Smoked Salmon 1 piece granary toast

    11:00 Jacket Potato, Tuna Mayo, Mixed leaves and 1 apple
                  200mls, Grapefruit and orange juice

    2:00 Egg Sandwhich - 1 peice of granary bread, 1-2 eggs

    GYM

    Post workout
    50g Whey, and 1 banana

    5:30 Baked Cod, mixed veg with brocolli and 2 slices white baguette, tomato ketchup

    11:00 stir fried turkey, veg

    Also had 2 small chocolates and 1/2 a chicken breast in the day.

    So things looking ok so far? I need to stop the little chocs here and there I know!


    #14
    Imsimon
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/22 08:54:14 (permalink)
    reps are fine mate, everyone reacts better to a certain amount of reps etc but being as your still relatively new to all this I would stick at about 10reps once you start dropping the reps and you begin wanting to lift heavier and heavier your form can suffer.
    on your previous comment on Bent over Rows I would recommend having a look on youtube and seeing how its done, I recently found out I had been doing it wrong and can now already lift nearly 10kgs more, I wasnt keeping my elbows close to body and was also lifting it to high up my torso just a thought!
    do you do your 4days of your routine over a one week period? or is it just a rolling 4day split? only reason I ask is that theres a fair few body parts getting worked more than once in a week and you could findyourself working a muscle that is still recovering from the last time it was used. ie dayone uses bench press for chest and then on day 3 your doing more chest work, it could be counter productive

    not trying to be critical! just trying to help! I must complement you on your diet though! (apart from the 2pm breakfast!) 

    https://www.muscletalk.co.uk/m/tm.aspx?m=5490487y calisthenics. journal, come say hello - I need all the help I can get!
    #15
    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/22 15:20:49 (permalink)
    Appreciate the feedback, cheers!

    Ok will bear that in mind, 10 reps for now it is then... It was my trainer that showed me the bent over rows initilly so I think my form is ok, though will take your advice and youtube just in case...

    I know what you mean regarding the workout/recovery... i do the 4 days over the week, an usually try to do chest one day and then If I need to do chest again I will take a rest day/do different body part the day before, make sense? Generally speaking I dont suffer to much with resting periods in muscles. I will take your advce on board though, and i think my rotuine is set to change soon

    Thanks for the feedback on the diet, I know this is the most important area and one I find a struglle, esp working with food all day lol

    Out of interest does it matter if you wake up late an eat late? I know its not ideal, but does your body react to it? I.e oday I woke up late, because its my first day off in 8 days, and only recently had breakfast, as long as its healthy and timed reasonably ok, is there a problem?

    cheers again! Apprecaite anyones feedback
    #16
    Owen
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/22 16:58:36 (permalink)
    I get up at varying times due to no school etc and i eat whenever i wake up. The main thing i aim for its adequate carbs before workout and protein and carbs after. Listen to your body mate.

    #17
    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/22 19:28:43 (permalink)
    Makes perfect sense cheers mate.... bty how long you been trainin for? Just curious thats all
    #18
    Flanders
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/22 21:48:12 (permalink)
    Hi... have you set yourself a specific target? bf% and target weight?
    #19
    markfj
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    Re:Mark's Mission - Looking and Feeling Better!! 2009/07/22 22:01:53 (permalink)
    Hi Flanders

    You know what.... I dont even know my current body fat, any guesses appreciated by anyone... weight itself isnt important to me, how I look is.

    I am training and eating well at the moment, but my goals are a little confusing.... I want to be leaner, but have more muscle... at the moment my trainer said not worry about cutting or bulking just training hard and eating properly, and taking is a step at a time.
    #20
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