Sponsored by: www.myprotein.com - UK's #1 Online Sports Nutrition Brand – Choose from over 1000 lines of the finest quality sports supplements at the lowest prices guaranteed.

Not messing about this time....(with pics)

Author
winder731
New Member
  • Total Posts : 76
  • Reward points: 2761
  • Joined: 2009/09/06 11:02:33
  • Location: Barnsley
  • Status: offline
2011/03/20 11:18:12 (permalink)

Not messing about this time....(with pics)

Hi All,
 
After around 15 years of what I would describe as 'pissing about' in the gym I have decided that 2011 will be the year that I got into decent shape.  No more half hearted gym sessions or 'this one bag of crisps won't hurt' mentality; I'm keeping my diet and training as tight as possible this time.
 
Typical Diet
 
Meal 1 08:00 
Take supplements: Creatine, L-Carnititine, L-Glutamine, Piracetam, Choline, Chromium Piconolate, Resveratrol. 
40g Isolate Whey Protein 
1.5 cups of Oats 
1 TBSP of Flax seed powder

Gym 11:00 

Meal 2 12:00 
1 large chicken breast on a wrap with salad and small amount of Nando's sauce 

Meal 3 15:30 
1 small chicken breast with celery 

Meal 4 18:00 
Vegetable stir fry with diced turkey (normal portion) 
Small Jacket potato 

Meal 5 21:30 
20g Isolate Whey Protein 
150g Cottage Cheese
2 x Teaspoons Wholenut Peanut Butter
Bed 22:30 
 
Training
5 x days per week resistance.  
All major muscle groups, to failure every week where possible (i.e. when form won't suffer).
Assisted Reps and pre-fatigue every week
 
7 x days per week cardio
Mon-Fri: 30 minute 10kph run, immediately after resistance.
Saturday: Swimming (50 lengths)
Sunday: Bike (12k)
 
Like a lot of people out there I started on 4th Jan.  Here's what I'm working with:
 
The Start
Christmas pudding...

 
4 Weeks
Losing some fat...

 
8 Weeks
Shaving makes a difference...

 
12 Weeks
Looking tighter around my gut with a little bit of definition starting to come through I think.
Worried about muscle loss though especially from my shoulders...

16 Weeks
During this 4 weeks I have really struggled especially in the last couple.  I'm pretty sure I have been doing too much as feeling exhausted, sleeping much less and lifts were decreasing.  As a result I don't feel I've made any progress this time.  Had to have a forced break.  Aimed for 1 week off bur came back after 4 days as started feeling better.  Sleeping still not great though.
[image]<a href=" alt="" />Any advice much appreciated guys.....
post edited by winder731 - 2011/03/31 21:17:18
#1

12 Replies Related Threads

    MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
    winder731
    New Member
    • Total Posts : 76
    • Reward points: 2761
    • Joined: 2009/09/06 11:02:33
    • Location: Barnsley
    • Status: offline
    Re:Not messing about this time....(with pics) 2011/03/21 21:27:29 (permalink)
    Sunday 20th March
    Breakfast - 1 egg, 5 egg white omlette with half a pepper and handful of mushrooms.
     
    Meal 2 - 30g Whey Protein Isoloate
     
    Training - 18k Bike ride (Hit 36 MPH!)
     
    Meal 3 - Sunday Dinner (3 Oven roasties, small portion mash, pork, veg, gravy, 1 small yorkshire pud.
     
    Meal 4 - Ham Sandwich, 20g Whey Isolate
     
    Meal 5 - 150g Cottage cheese, 1 TBSN Peanut butter
    #2
    winder731
    New Member
    • Total Posts : 76
    • Reward points: 2761
    • Joined: 2009/09/06 11:02:33
    • Location: Barnsley
    • Status: offline
    Re:Not messing about this time....(with pics) 2011/03/21 21:38:47 (permalink)
    Monday 21st March
     
    09:30 - 1 tub oats.  Forgot protein shake before work, gutted!
     
    12:00 - Chicken wrap, Pear, 200g Quark
     
    15:30 - Chicken breast, celery, carrots, peppers
     
    18:15 - 20g Whey Isolate
     
    Training
    Chest
    15 x 18kg flyes
    12 x 20kg flyes
    10 x 22kg flyes
    12 x 30kg dumbell press
    12 x 30kg dumbell press
    12 x 30kg dumbell press (decline)
    12 x 30kg dumbell press (decline)
    5K treadmill (10kph)
    15 x 12.5kg (each side) on cable crossover
    12 x 15kg (each side) on cable crossover
    15 x 20kg (each side) on cable crossover
     
    21:30 - 150g Cottage cheese, 20g Whey isolate, 1 tspn Peanut butter.
     
     
    #3
    GHO
    Pro-Member
    • Total Posts : 1503
    • Reward points: 8384
    • Joined: 2006/06/27 23:15:55
    • Status: offline
    Re:Not messing about this time....(with pics) 2011/03/21 21:42:31 (permalink)
    Looking good mate
     
    Coming along nicely!
    #4
    winder731
    New Member
    • Total Posts : 76
    • Reward points: 2761
    • Joined: 2009/09/06 11:02:33
    • Location: Barnsley
    • Status: offline
    Re:Not messing about this time....(with pics) 2011/03/21 21:54:32 (permalink)
    Cheers mate, I think this journal lark with give me the extra motivation. 
    #5
    winder731
    New Member
    • Total Posts : 76
    • Reward points: 2761
    • Joined: 2009/09/06 11:02:33
    • Location: Barnsley
    • Status: offline
    Re:Not messing about this time....(with pics) 2011/03/22 21:55:29 (permalink)
    Tuesday 22nd March
     
    08:15 - 30g Whey Isolate
    09:45 - Oats, 2 tspn Flax seed powder
    12:00 - Chicken Wrap, Apple
    15:30 - Chicken Salad, Apple, Pear
    18:30 - 30g Whey Isolate
     
    Training
    Legs
    15 x Weighted lunges (20kg)
    12 x Weighted lunges (20kg)
    12 x Weighted lunges (16kg)
    30 x Leg curl machine (15kg) - Recovering from hamstring injury so taking it easy.
    20 x Leg curl machine (20kg)
    20 x Leg curl machine (20kg)
    15 x Leg extension machine (Can't remember weight! Will do next time!)
    15 x Leg extension machine
    15 x Leg extension machine
    5km treadmill mostly at 10kph but some at 12kph
     
    20:45 - Pork stirfry -
     
    Notes
    Need to not leave it as late for last proper meal but messing about at gym trying to cancel subs as they put the price up.  Going to stick to works gym and maybe look at a different local one.
    Hamstring coming along nicely, no pain at all now but still going to give it a couple of weeks before squash / football.
    Giving the supps a rest so stopped L-Carnitine, Piracetam, Choline, Creatine, L-Glutamine.  Now just taking Chromium Piconolate and Multivitamin.
    #6
    winder731
    New Member
    • Total Posts : 76
    • Reward points: 2761
    • Joined: 2009/09/06 11:02:33
    • Location: Barnsley
    • Status: offline
    Re:Not messing about this time....(with pics) 2011/03/23 20:55:17 (permalink)
    Wednesday 23rd March
    08:15 - 30g Whey Isolate
    09:45 - Oats, 2 tspn Flax seed powder
    12:00 - Chicken Wrap, Apple
    15:30 - Tuna, Pear
    18:30 - Pork stirfry
     
    Training
    Back
    12 x Front lat pulldown
    12 x Front lat pulldown
    12 x Front lat pulldown
    12 x Seated row
    12 x Seated row
    12 x Seated row
    30 x Seated row
    12 x Rear lat pulldown
    12 x Rear lat pulldown
    12 x Rear lat pulldown
    12 x Deadlift with 26k dumbells
    12 x Deadlift with 26k dumbells
    12 x Deadlift with 26k dumbells
     
    Notes
    Only managed around 6 hours sleep last night due to being wide awake before 6am so knackered hence no cardio.  I will definitely sleep better tonight as knackered!
    Melatonin ordered but still not arrived.  Double session tomorrow.
    #7
    winder731
    New Member
    • Total Posts : 76
    • Reward points: 2761
    • Joined: 2009/09/06 11:02:33
    • Location: Barnsley
    • Status: offline
    Re:Not messing about this time....(with pics) 2011/03/26 18:41:44 (permalink)
    Friday 24th March 2011
    Woke up at 05:00 again and after tossing and turning for an hour got up and went for a 30 minute run on an empty stomach.  It took a massive effort if I'm honest.
     
    07:30 - 30g Whey isolate
    09:30 - Oats
    12:00 - 1 Full chicken
    16:00 - 150g Cottage cheese, celery, carrots
    17:00 - Had a quick pint after work.  Naughty I know but we got out bonuses.
    Too exhausted for gym
    19:00 2 x Southern Fried chicken breast and oven chips (I know!)
     
    Today I came to the conclusion that I am definitely overtrained.  Been showing the following symptoms for the past 2-3 weeks and getting worse:
     
    Difficulty sleeping
    Early Waking and unable to get back to sleep
    Massive fatigue in the daytime
    Irritable
    Lifts are the same or decreasing in some areas
    Aching
    Stressed feeling in chest
    Lacking in concentration
     
    As a result, and after some good advice from some guys on the forum I have decided to take at least 1 week out with zero physical activity.
     
    When I come back I will do it slowly and take in more carbs as they have been too low.
     
    Melatonin still not arrived but took ZMA last night and it felt beneficial.
     
    #8
    Paullow
    New Member
    • Total Posts : 93
    • Reward points: 1071
    • Joined: 2010/11/24 00:30:19
    • Location: Hexham, Northumberland
    • Status: offline
    Re:Not messing about this time....(with pics) 2011/03/26 19:00:03 (permalink)
    yeah mate, you've made some cracking progress in those 12 weeks. How often do you have to shave? do it yourself? i have actually ust booked a chest wax for thurs
    #9
    winder731
    New Member
    • Total Posts : 76
    • Reward points: 2761
    • Joined: 2009/09/06 11:02:33
    • Location: Barnsley
    • Status: offline
    Re:Not messing about this time....(with pics) 2011/03/26 19:23:46 (permalink)
    Cheers mate, don't shave too often tbh just did it for the photo.  My wife waxed my back once.  Never to be repeated!  Thought I had quite a high pain threshold too!
    #10
    RUNT
    Universe Member
    • Total Posts : 361
    • Reward points: 11199
    • Joined: 2003/04/07 14:46:32
    • Location:
    • Status: offline
    Re:Not messing about this time....(with pics) 2012/07/28 15:02:39 (permalink)
    Looking good man, you aren't loosing muscle from your shoulders, they are becoming more defined.
     
    You are loosing fat so they will seem smaller, odn't let it mess with your head, you will feel alot smaller but what's better, smaller and defined or fatter and bloated?
     
    Looking good
    #11
    ste19841
    Pro-Member
    • Total Posts : 1129
    • Reward points: 3411
    • Joined: 2012/05/14 18:11:59
    • Status: offline
    Re:Not messing about this time....(with pics) 2012/07/28 15:25:36 (permalink)
    I think you made fantastic progress for what its worth. I'm in and and watching your progress.
    #12
    shane278
    Pro-Member
    • Total Posts : 9022
    • Reward points: 6670
    • Joined: 2006/07/14 20:09:18
    • Location: South of Ireland
    • Status: offline
    Re:Not messing about this time....(with pics) 2012/07/28 16:14:34 (permalink)
    15 month old bump lads!
    #13
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5