A New Beginning | Chapter One

cardio: 45 minutes

breakfast: muesli (natural, homemade, fresh)
100ml. skimmed milk
40g oats
30g almonds

lunch: muesli (natural, homemade, fresh)
100ml. skimmed milk
40g oats
30g almonds
(yeah, i had this meal as breakfast and lunch)

snack: chocolate protein milkshake
1 1/2 sc. whey (vanilla)
250ml. skimmed milk
2 tea spoons co co powder
3 ice cubes

dinner:
2 tbsp. sunflower oil
chicken breast
100g spinach

workout:
juliens ab workout x 3
traditional crunch x 10
side oblique crunch x 10 (each side)
90 degree crunch x 10
straight leg floor crunch x 10 (legs straight in the air)
bridge x 15-30 seconds

bench press 2 x 10 @ 33.5kg
dumbbell press 2 x 10 @ 15kg

military press 2 x 10 @ 18.5kg
lateral side raise 2 x 10 @ 6kg

dumbbell row 2 x 10 @ 15kg
pulldown 2 x 10 @ 5 discs

squats 2 x 10 @ 51kg
leg extension 2 x 10 25kg
lying hamstring curl 2 x 10 @ 12.5KG

barbell curl 2 x 10 @ 18.5kg
triceps pushdown 2 x 10 @ 3 discs

snack:
1 oz. almonds
1 oz. peanut butter

todays goals:
look for job.
calculate how many calories i've had over the last seven days.
put up goals for next week.

Okey, here we go again

cardio: 45 minutes

breakfast:
2 slices wholegrain bread.
1 whole egg.
3 egg whites.

lunch:
3.5oz. chicken breast
1 serv. spinach.
1 sev. romaine lettuce

snack:
1 oz. almonds

dinner: spaghetti bolognese
50g uncooked wholewheat spaghetti
115g lean beef mince
2 tomatos
4 mushrooms
2 onions
200g light sauce

snack: protein chocolate milkshake
1 1/2 sc. whey
250ml. skimmed milk
2 tea spoons co co powder
3 ice cubes

dooooone

am cardio: 45 minutes bike machine

breakfast: egg sandwich
1 whole egg
3 egg whites
2 slices. wholegrain bread

lunch:
5oz cooked chicken breast
1 serv. spinach

dinner: spaghetti bolognese
50g uncooked wholewheat spaghetti
115g lean mince beef
2 tomatos
3/4 onion
200g 'light' sauce

cardio: 10 mins HIIT (bike machine)
calve & forearm workout.

snack: chocolate protein milkshake
1 1/2 sc. whey
250ml skimmed milk
2 tea spoons co co powder
3 ice cubes

do what you gotta do mayn!! step up the game bra!!!

you doin good!! LIGHT-SPEED!!!

.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html

Will_I_Am (855c)

okey so yeah woke up late again today :( so i couldn't fit in any cardio, i couldn't sleep last night as i had a terrible toothache till about 5am, it seems to have gone now though.

notes: started taking some efas today, will take one pill three times a day... also started taking my multivitamin today too again.

here we go again:

breakfast: protein pancakes
40g oats
1 sc. whey
3 egg whites mixed weight came to 100g worth

lunch: traditional bodybuilders lunch
3.5oz cooked chicken breast
50g uncooked wholegrain rice (became 110g cooked)
2 serv. romaine lettuce

snack:
1 oz. almonds

dinner: spaghetti bolognese
50g uncooked spaghetti (cooked weight: 115g)
115g lean mince beef (cooked in a sauce pan, and then drained the fat)
3/4 medium onion, chopped
2 mushrooms (80g), chopped
1 tomato, chopped
200g 'light' bolognese sauce (80kcals)

workout:
juliens ab workout x 2
traditional crunch x 10
side oblique crunch x 10 (each side)
90 degree crunch x 10
straight leg floor crunch x 10 (legs straight in the air)
bridge x 15-30 seconds

bench press 2 x 10 @ 31kg
dumbbell press 2 x 10 @ 11.5kg

military press 2 x 10 @ 16kg
lateral side raise 2 x 10 @ 5kg

dumbbell row 2 x 10 @ 11.5kg
pulldown 2 x 10 @ 5 discs

squats 2 x 10 @ 46kg
leg extension 2 x 10 25kg
lying hamstring curl 2 x 10 @ 20kg (next time ill have to lower the weight: i couldn't get the form right or curl my legs all the way)

barbell curl 2 x 10 @ 18.5kg
triceps pushdown 2 x 10 @ 3 discs

pwo cardio: 15 mins

snack: chocolate protein milkshake
1 1/2 sc. whey
250ml skimmed milk
2 tea spoons co co powder
3 ice cubes

improvements today: squats & leg extensions, also: found out i can do the hamstring curls on my bench, will need to lower the weight next week.

all done, another clean day today :D.

also averaging 4 litres of water a day along with 6 - 7 green cups of tea.

Resting today.... may do some cardio in the evening though depending on how i feel... But anyway, here we go:

woke up late again today! so my meal one was:

breakfast:
protein chocolate milkshake:
1 1/2 sc. vanilla whey powder
250ml skimmed milk
3 ice cubes
2 teaspoons co co powder

lunch:
traditional bodybuilders lunch
3.5oz cooked wholegrain rice
2 3/4oz. chicken breast (cooked weight)
80g romaine lettuce

snack:
70g cooked chicken breast
100g spinach.

cardio:
20 mins high intensity

dinner:
3.5oz cooked chicken breast
80g spinach
80g romaine lettuce

shake:
1 1/2 sc. whey
250ml skimmed milk
3 ice cubes
2 tea spoons co co powder

doooone.

okey...

so woke up late again today, need to get back into my proper routine, anyway, didn't have much food in today so i decided to do 30 mins cardio on an empty stomach (just after i woke up), then have a protein shake then go to town... so:

cardio: 30 mins bike machine

breakfast: protein shake; 1 1/2 sc. whey in water (we had no milk)

lunch: 3.5oz chicken breast, cooked weight. 3.5oz spinach (wow: 100g spinach is a huge ammount, covered my entire plate in a massive pile), 3.5oz wholewheat spaghetti

dinner: spaghetti bolognese
(3.5oz lean steak beef = 160kcals: 20g protein: 9g fat (drained out, so technically less than 9g): 0g carbs;
50g mushrooms
1/2 medium onion
150g bolognese sauce (50kcals)
140g cooked wholewheat spaghetti (170kcals) )

workout:
bench press 2 x 10 @ 31KG
incline DB press 2 x 10 @ 11.5kg p/ db

barbell press 2 x 10 @ 16kg
side raise 2 x 10 @ 5kg p/ db

db row 2 x 10 @ 11.5kg p/ db
pulldown 2 x 10 @ 4 discs (1 disc is approx: 15lbs)

squat 2 x 10 @ 36kg
leg extension 2 x 10 @ 20kg

biceps curl 2 x 10 @ 18.5kg
triceps pushdown 2 x 10 @ 3 discs (1 disc is approx: 15lbs)

pwo cardio: 15 minutes bike machine

post workout snack:
1 1/2 sc. whey
250ml skimmed milk
2 teaspoons co co powder

snack:
1 oz almonds

So this week I am only doing cardio on my training days just to get back into it, then form next week I shall be going cardio everyday :)

Okey, so....

Breakfast: 1 whole egg, 3 egg whites, 2 slices wholegrain bread, 1 tomato

Lunch: 1 chicken breast (approx: 3.5oz cooked), 100g wholewheat spaghetti

Snack: 1 1/2 sc. whey, 250ml skimmed milk, 3 ice cubes, 2 teaspoons coco powder. (approx: 250kcals)

Dinner: 1 chicken breast (approx: 3.5oz cooked), 140g wholewheat spaghetti, sauce (approx: 400kcals)

Cardio: 30 minutes bike machine

Snack: 1 1/2 sc. whey in 250ml skimmed milk, 3 ice cubes & 2 teaspoons coco powder (approx: 250kcals)

Snack: 1 oz. sunflower seeds

Okey so I ended up doing some cardio today, and I gotta say I'm feeling great, only on day two so farr, eaten clean both days so far...

Protein Drink: Okey so I got myself a blender the other day and have been messing around with it, today I tried the following:
250ml skimmed milk (75kcals)
1 1/2 sc. whey (150kcals)
2 teaspoons coco powder (25kcals)
3 ice cubes (0kcals)

Oh my! It's amazing, i use vanilla flavour protein powder, this tastes just like a milk shake, ya know? So much nicer than just mixing the powder in water.... I actually just wanna go make a huge jug of it and drink it all day long. Haha.

Anyway, that's all for today. :)

Training tomorrow, gonna record my weights tomorrow that i use on all the exercises.

I'm back!

Okey, so I have eaten a lot more junk food over the last week than I thought was possible, but anyway... Now my training is now going to be all over body training three times a week, one / two exercises per body part, two sets and about 10 reps.

Eating is going to be six times a day, gonna aim for 20-30g protein a meal, carbs in three meals, going to be following some of the meals from the Abs Diet book, this is the plan for the next 12 weeks. Goal is to lose 25lbs of fat over the 12 weeks. I forgot to weigh myself today so I'm going to weigh myself everyday Monday.

First day back today I woke up late, at 12pm actually, I still did 30 minutes of cardio, then my mother was in the kitchen so I couldn't cook, so I made myself a power smoothie, containing:

6 ice cubes
50g oats
2 tbsp. peanut butter
2 tbsp. low fat yogurt
250ml. skimmed milk
1 tbsp. whey protein

that makes 500 calories, I had 1/2 for breakfast, I'll probably have the other half as a snack later on in the day.

So yeah, here we go:

Cardio: 30 Minutes

Breakfast: Abs Diet Power Smoothie
(50g oats, 2 tbsp. peanut butter, 2 tbsp. low fat yogurt, 1 tbsp. whey protein, 250ml. skimmed milk. 6 ice cubes)
totals: 250 calories, protein: 12g, carbs: 34g, fat: 7g, fibre: 2.5g
notes: a little low on protein, but it's my first time making smoothies etc so next time i'll add some more protein.

Lunch: Chicken, Wholegrain Bread & An Apple
(3.5oz/100g chicken breast, cooked weight. 2 slices wholegrain bread, toasted. one apple (medium)).

Snack: 2 slices wholegrain bread, 1 chicken breast (110g/3.6oz cooked weight)

Workout:
Bench Press 2 x 10
Incline DB Press 2 x 10
Military Press 2 x 10
Lateral Side Raise 2 x 10
BB Row 2 x 10
Pulldown 2 x 10
Squat 2 x 10
Leg Extension 2 x 10
BB Curl 2 x 10
Triceps Pushdown 2 x 10

Snack: 1 sc. whey in 200ml Milk

I woke up late today so that was all I ate...

But I ate clean all day......

doing great man!!!
cant wait to see what your new routine will look like... im excited!!

see you on XBL

I been drinkin lotta tea lately man!! check out this set here man. got it for xmas. its the LeXus of teas!!!
I also got like $50 worth of Gyokuro.. its one of the finest teas in Japan...
its supposed to b high in vits & minerals, or just vitamins & antioxidants and things like that....a nd its also great for cleansing your system... in fact the Tea Guru told me druggies use it to get the weed and drugs outta their system b4 they do drug tests. haha!!
thats not why i got it thou ;) ,,, or is it???
The Pot symbolizes strength... among many things. here's a link to it: http://www.teavana.com/Tea-Products/Best-Sellers/Hobnail-Cast-Iron-Teapo...

.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html

Will_I_Am (855c)

its the 26th, where you at?

"Bigger than yesterday... Smaller than tomorrow." - G Diesel
www.myfittribe.com/barbell-club

Brother, keep bangin' this log out! I have been reading every few days and i must say it looks very good. The diet looks good and so does the training. How do you like the heavy days, then light days, in rotation like your doing? Lets get some pics up. I want to see the RESULTS!
Your much motivation to me! Yoour log makes me keep pumpin' and keep going with my goals.

Keep training!

"Bigger than yesterday... Smaller than tomorrow." - G Diesel
www.myfittribe.com/barbell-club

Okey didn;t do early morning cardio because I had to get my uni application done, so now that's out the way I'll be able to get back to cardio... More motivated today...

Meal One:
1/2 cup. oats
2 sc. whey

Meal Two:
Sweet potato (3.5oz)
chicken (4oz)
baked beans (3.5oz)

Okey everyone, an update. Had a few bad last few days in terms of dieting, but this has made me more motivated to get back on track. So, basically....

No more excuses: From now on early morning is a must, 6 days a week for AT LEAST 60 Minutes, whether I go to the gym, or go for a jog.
Nutrition: Is going to change slightly, my calories are going to drop slightly, to about 2,100/day.
Carbs: In 3 of my meals: breakfast, lunch & my post workout meal, going to use oats or wholegrain bread in the morning, wholegrain rice for lunch and sweet potato in the evening for my post workout meal.
Protein: Morning protein is going to come from eggs (whole) and egg whites. I will try to have however no more than 6 whole eggs a week. Lunch will include chicken breasts, and in the evening I will have chicken breasts in a stir fry.
Fats: Daily I am going to have at least 1 oz of either: natural peanut butter, almonds or sunflower seeds, three times a day with meals.
Fruit: One serving of fruit with breakfast/or on the way back from gym, either an apple or strawberries.
Veg: My source of veg is going to be peas for lunch, mixed veg (carrots, peas, sweetcorn, broad beans) in my post workout meal and peppers in my last meal. Aiming for 5 servings of veg a day.
Training: Going to do a different approach to training for a few weeks now, on Mon & Fri - I will be doing upper body workouts, high weight, low reps, 2 exercises per body part. On Tues/Thurs I am going to do lower body workouts, compound movements for strength. Then on Wed I am going to do a upper body light weight / high reps workout, using some body weight movements. So, to recap:
Mon: Upper Body / Strength Training
Tues: Lower Body / Strength Training
Weds: Upper Body / Light weights / Body weight exercises
Thurs: Lower Body / Strength Training
Fri: Upper Body / Strength Training
Sat & Sun: Recover.

So while I'm doing this I wont really be adding any size, hopefully add some strength, gonna do this for the next 4 - 6 weeks.

Okey, I think I got that all in.

Out!

Okey,up a bit late today, will have to get back into the morning cardio tomorrow now... Anyway...

Meal One:
2 whole eggs (medium)
4 egg whites (medium)
2 pieces. wholegrain bread.

Meal Two:
2 small sweet potatos (3.5oz)
almonds (1 oz)
whey protein (1 sc.)

1 Liter water drank.
2 cup of green tea.
as of 1pm.

Yo.

Woke up at about 6.15am today and didn't feel like doing cardio, gonna be eating chicken today for the first time in about 5 years, maybe 7 years, I forget. Anyway, gonna start my cardio again in the morning from tomorrow, also, i'm going to be doing some HIIT training after my workouts now on a punchbag. Going to do 3 minutes all out, 2 minutes rest, and repeat 6 times, then next time do jump rope with the same time (3mins on, 2 mins rest). So yeah.... Here we again!
Oh yeah, also today I'm going to start doing my calves and forearms on Mon/Wed/Fri, light-medium weight to add some definition.

Meal one:
40g Oats
2 sc. whey
1 apple.

Meal two:
90g Quorn Chicken
1 oz. peanut butter
1 apple

Meal three:
chicken (real chicken, 3.5oz cooked weight, fried in a few sprays of olive oil 1kcal per spray)
3.5oz garden peas
3.5oz sweet potato

Pre Workout Shake:
1 sc. whey
1 tbsp. sugar
5g creatine

Workout:
Chest/Abs/Calves/Forearms

Post Workout:
1 sc. whey
1 tbsp. sugar
5g creatine

Meal Four:
chicken breast (4 oz, cooked)
garden peas (3.5oz)

Meal Five:
25g almonds

Water Intake: About 4 litres
Green Tea Intake: 6 cups.

Done. Not as much food as I wanted today, think it was about 2000 calories? If that?

Cause nothin' gonna stop you now !!!
:)
Dude you're doing an amazing job at this training & nutrition. It gets much easier once you reach your goals. You can even take a few weeks of resting nutrition if you woul dlike. That's where you eat maintenance calories jsut to basically revitalize your body and hormones. This doesnt mean eat dumb, but you get to eat more. You'd be surprised how well your body adapts and the amazing energy levels you'll feel.

While you may not get the achievement for eating clean for one week, because of that chocolate, it wont affect you and it actually helped you out. It boosted yor calories, which helps zig-zag calories, and it kept you from eating a lot of other foods when u really just wanted or NEEDED , :), a piece chocolate.

KEEP TRUCKIN!!!!

.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html

Will_I_Am (245c)

Yo, more motivated today, think yesturday was just an off day... Here we go.

Cardio: 60 minutes elliptical

Meal One:
50g low fat light cream (100kcals)
1 sc. whey
25g seeds
Will told me about this... I mixed all the above into a bowl and it was lovely!

Okey my next two meals is one big meal meal, eating one half as meal two and the second half as meal three. It contains.

6 servings of mixed veg.
300g quorn chicken pieces
25g sunflower seeds
Made as a stir fry, split into two.

Meal Two:
1/2 of stir fry above.

Meal Three:
Second 1/2 of stir fry above.

Pre Workout shake:
1 sc. whey
1 tbsp sugar
1/2 tbsp creatine

Workout:
Dumbbell Curls (6.5kg per dumbbell) 3 x 12
Hammer Curls (6.5kg per dumbbell) 3 x 12
Cable Curls (1 disc) 3 x 12 - Partial Reps (the 'top' half of the exercise)

Narrow Grip Bench Press (16kg) 3 x 12
Triceps Extension (16kg) 3 x 12
Triceps Rope Push down (2 discs) 3 x 12

Post Workout shake:
1 1/2 sc. whey
1 tbsp sugar
1/2 tbsp creatine

Meal Four:
wholegrain rice (3.5 oz)
quorn chicken pieces (7 oz)
2 or 3 serv. garden peas *can't remember whether it was 2 or 3*
1 apple

Meal Five:
quorn chicken (7 oz)
3 serv. mixed veg

Meal Six:
2 sc. whey
1 oz. sunflower seeds

Yo, resting day today! Don't like rest days, ha!

meal one:
omelet made of:
2 eggs (whole)
1/2 red pepper

meal two:
1 sc. whey
1 oz. almonds
1 oz. sunflower seeds
1 apple

meal three:
stir fry made of:
150g quorn chicken
3 serv mixed veg.

cardio: 30 mins elliptical

meal four:
2 slices wholegrain bread.
100g quorn bacon

meal five:
protein shake with 2 sc. whey
almonds (1 oz.)

meal six:
1 sc. whey in 300ml skimmed milk

I felt like eating some chocolate today, I didn't. I did though go to eat it, thankfully my brother had eaten it all up. Good.

Night.

Yo! Gonna workout my shoulders and traps today, I love this workout :) It's ace! Rest day tomorrow I think is deffo needed to help recover my body, really feeling it on my back today.... (back workout was yesterday). Soreness in biceps seems to have gone, I should remember to stretch them after my next workout... Traps, I'll have to go easy on my traps today to make sure I don't work my back too. Abs today, going to work them out all over.... Okey, let's go!

No cardio.

Meal one:
1g CLA (finally remembered I had this stuff)
2 slices sunflower & pumpkin seed bread
1 sc. whey
I went downstairs today and all my mums friends were there for a gathering so I just had toast and protein shake. Anyway...

Meal two:
2 sc. whey in water
1 apple

Meal Three:
1 sweet potato
7 oz. quorn chicken
3.5 oz. garden peas

Yo! Okey back day today, if you remember from last week, I wasn't feeling to good, so I didn't work my back out but did on the Wednesday, but doing back today now like I should.

7am: Cardio.

Meal One | 9.30am
Protein Pancakes
40g Oats
1 1/2 sc. whey
3 egg whites
1 Green Tea

Meal Two | 11.30am
Protein Shake & Fruit
2 sc. whey in water
1 apple
1 green tea, 1 coffee

Meal Three | 1pm I think
7 oz. quorn chicken
1 sweet potato
3.5 oz. garden peas

Pre Workout:
1 sc. whey
5g creatine
1 tbsp sugar

Workout:
Barbell Rows 3 x 12
Deadlift 3 x 12
Cable Row 3 x 12
Lat pulldown 3 x 12
Narrow Grip pulldown 3 x 12

Post Workout:
1 1/2 sc. whey
5g creatine
1 tbsp sugar

Meal Four | 6pm.
1 sweet potato
7 oz. quorn chicken
3.5 oz. sunflower seeds
1 Green Tea

Yo, My goal for this week is, cardio twice a day on workout days and once a day on 'off' days, and to eat 100% clean along with drinking at least 5 cups of Green Tea everyday.

Wake up: 6.30am
Cardio: 7am, leave for gym, 7.30am arrive for gym, 30 minutes elliptical then leave for home. So that's 60 minutes walking and 30 minutes elliptical.

Meal One | 9am:
2 egg omelet
oatmeal (1/2 c. oats)
raspberries (1 serv)

Meal Two | 11am:
2 sc. whey
1 apple

Meal Three | 1pm:
1 sweet potato (3.5 oz)
quorn chicken (7 oz)
mixed veg (2 serv)

Pre Workout:
1 sc. whey
1 tbsp sugar
5g creatine

Workout:
Bench Press 3 x 12 (same weight as last week; I did 2 more reps for each set this week though, will be adding 2.5kg next week)
Incline Dumbbell Press 1 x 12, 1 x 10, 1 x 7, (wow - this was not as good as last week, last weeks was 3 x 10 and the same weight, my body in feeling more sore than last week though since I am using much heavier weight this past two weeks. )
Incline Dumbbell Flys 3 x 12 (increase in reps, I did 2 more reps per set, same weight as last week)
Chest Press 3 x 12 (increase in reps, same weight)
Pec Dec 3 x 12 (now last week i did one set of 12 with 5 discs, and two sets of 10 with 4 discs, this week I did 3 sets of 12 at 4 discs)

Abs (small ab workout, haven't worked abs in over a week, wanted to start of small)
Crunches 3 x 12
Crunches with legs at 90degrees 1 x 15

Post Workout Shake:
1 sc. whey
1 tbsp sugar
5g creatine

Meal Four:
1 sweet potato (small, 1.75 oz)
quorn chicken (7 oz)
baked beans (7 oz)

Meal Five:
25g almonds
25g sunflower seeds
25g peanut butter
total came to 450kcals, this is my 'healthy fats & fiber meals' so to speak.

Meal six:
quorn chicken (7 oz)
almonds (25g / 0.8 oz)

Have had 4 cups of green tea so far, will have another before bed.

Night all!

Yo, resting today, my legs are sore from the workout yesturday...

Meal One:
Chocolate Protein Pancakes
+1/2 c. oats
4 egg whites
1 1/2 sc. whey

Meal Two:
1 sweet potato (3.5oz)
quorn chicken (3.5oz)
mixed veg (3 serv.)
baked beans (7 oz, 10g sugars... 150kcals)

Meal Three:
quorn chicken (7 oz)
mixed seeds (from a omega pack thing, includes sunflower seeds, pumpkin seeds etc) (1 oz)

Meal Four:
quorn chicken (8 oz)
1 red pepper, 1 yellow pepper & 1 green pepper
sauce (7 oz. 60kcals)

Yeah buddy! Yo dont need to do cardio on leg day, thats my opinion , so you're set bro.
Sometimes i'll do morning cardio on leg day but not usually.
We gotta pimp these achievements. Im at a different house for the weekend, so i dont hve the database with me lol.
we got the photography one. im bout to ge the 2nd one for the cardio straight 2 weeks, if thats even one, lol

.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html

Will_I_Am (75c)

No cardio today so I got up a bit later, about 10ish...

Meal One:
Quorn Chicken Sandwich
2 slices wholegrain bread
4 slices quorn chicken (maybe <100g)
1 coffee, 1 green tea

Woop! First time that I'm going to be working my biceps & tricep together today, wonder how it will go! Anyway:

CARDIO:
7am: wake up
7.15am: leave for gym
7.45am: arrive at the gym, then do 45 minutes of cardio on the elliptical machine
8.35am: leave gym and walk home.
/ CARDIO.

Meal One: 9am
Omelet made with:
2 eggs
2 egg whites
2 slices wholegrain bread
2 serv. raspberries
1 green tea (no photographed, I had it about 10 minutes later)

Picture:

Meal Two: 11am
2 sc. whey
1 apple

Picture:

Meal Three: 1pm
Sweet Potato (7 oz)
5 oz quorn chicken

Picture:

Pre Workout: 3pm
1 sc. whey
1 tbsp sugar
5g creatine

Picture:

Workout: 3.30pm
Biceps & Triceps
Warm up.
Dumbbell Curl 3 x 10
Hammer Curl 3 x 10
Cable Curl 3 x 12
Narrow Grip Bench Press 3 x 12
Triceps Extension 3 x 10
Triceps Pushdown 3 x 12

Post Workout: 4pm
1 sc. whey
1 tbsp sugar
5g creatine

Picture:

Meal Four: 5.30pm
sweet potato baked (small, 2.6oz)
quorn chicken (5 oz)
mixed veg (3 serv, 8 oz)
gravy (made with 10g granules, and about 200ml water; 20kcal)

Picture:

Meal Five: 8pm
7 oz. quorn chicken pieces
3 serv. mixed peppers
1 serv. mushrooms
2 serv sauce
I did this meal as a stir fry and ate it downstairs with my family so didn't take a photo.

Meal Six: 10pm
1 oz. almonds
1 sc. whey

Just about 15 minutes before I went to bed so also no photo.

Yo, didn't post this yesturday because I couldn't find the cable for my camera since I took some photos. Anyway:

Meal One:
Protein Pancakes
+ Oats, Whey & Egg Whites
+ 5g sugar
Raspberries (1 serving)
1 coffee, 1 green tea

Picture (click to enlarge)

Meal Two:
1 sweet potato (7oz I think...)
5 oz baked beans
3.5 oz quorn chicken

Picture (click to enlarge):

Cardio:
45 Minutes Elliptical

Meal Three:
1 sweer potato (3.5 oz..)
5 oz baked beans
7 oz. quorn chicken (might have been 3.5oz...)

Picture:

Meal Four:
2 tbsp peanut butter
1 green tea

Picture:

Meal Five:
2 sc. whey
25g almonds

No picture from this one, I forgot! Heh

Anyway, I just wanted to put some pics so you can see some of my meals, and that I really do eat all the meals I post on here, you know.

Yo.

9am | Cardio
Lol > So I got a lift to the gym & it was closed, so I powered walked home: 30 Minutes of walking fast.
I also went food shopping to pick up a few things.

11am | Meal One:
Omelet made with:
2 whole eggs
2 egg whites.
2 slices of wholegrain bread
1 serv. raspberries
1 apple.
2 green tea, 1 coffee

12.30pm | Pre Workout Shake:
1 sc. whey
2 tbsp sugar.
5g creatine

1pm | Workout; Back, Shoulders & Traps
Warm up.
Barbell Row 3 x 12 (I increased the weight by 2.5kg each time, I started with a weight to low)
Dead Lift 2 x 12, 1 x 10
Seated Cable Row 2 x 12, 1 x 10
Lat Pulldown 3 x 12
Narrow Grip Pulldown 3 x 10

Cable Raise 1 x 12, 2 x 10
Cable Upright Row 3 x 10
Dumbbell Press 1 x 12, 2 x 10 (LOL, the weight was very heavy, at least 5kg more than I usually do, but it wasn't impossible, I only did 10 reps on the last two sets 'cause I forgot I was going for 12, haha)
Side Raise 3 x 10

Dumbbell Shrug 3 x 12-15

Cool down.

2.30pm | Post Workout:
1 sc. whey
1 1/2 tbsp sugar
5g Creatine

Yo, I'm not feeling great at all today, feeling quite sick so I'm not doing my cardio today... :(. I may work my back later, I shall see how I'm feeling you know, probably gonna have slightly less meals as well today..

Things I'm doing today: Started a training log book where I will be writing down all the reps/sets of all exercises I do, along with the weight I used so that I can improve next week. I'm going to do what Will suggested and start at 10 reps per set, then increase untill I can do 3 sets of 12, then higher the weight and go back to 10 reps per set. :)
Ah, gonna need to really motivate myself today, felt like staying in bed and eating a bunch of chocolate! :P

11am | Meal One:
Blueberry Protein Pancakes
1/2 c. oats
1 1/2 sc. whey
4 egg whites
1 serv. blueberries.
1 Green Tea

2pm | Meal Two:
3.5 oz. sweet potato
7 oz. quorn chicken
3 serv. mixed veg.
1 apple
2 Green Tea

Woop, 25 days till Christmas!

Woke up at 8am today, didn't get to the gym untill 9.30am then didn't get home untill 11.30am since I went food shopping after the gym.

9.30 AM | AM Cardio
40 Minutes Elliptical
20 Minutes Bike Machine
60 Minute Walk (Walk home & around town) - Cool down.
3 cups of 200ml water = 600ml water

12pm | Meal One:
Omelet made of:
2 whole eggs
6 small chillis, chopped
1 medium tomato, chopped.
1 slice of sunflower & pumpkin seed organic bread
1 serv. blueberries
2 Green Tea
1 litre of water, total now: 1.6 litres

2pm | Meal Two:
3.5oz. quorn chicken
7 oz. sweet potato
1 serv. broad beans
1 apple
1 Green Tea

4pm | Meal Three:
7 oz. quorn chicken
3.5 oz. sweer potato
3 serv. mixed veg

5pm | Pre Workout:
1 sc. whey
5g Creatine

5.30pm | Workout: Chest
Warm up.
Bench Press - 2 warm up sets @ 15 reps, then; 3 x 10
Incline Dumbbell Press - 3 x 10
Incline Dumbbell Flys - 3 x 10
Chest Press - 3 x 10
Pec Dec - 3 x 10

6pm | PWO Cardio
30 Minutes Elliptical

6.30pm | Post Workout Shake
1 sc. whey
40g Sugar
5g Creatine

8pm | Meal Four:
7 oz. quorn mince
3 serv. mixed peppers
2 serv. sauce

*** I only ate about 1/3 of the meal above, I burnt it; so I ended up eating:

3.5 oz. quorn chicken
1 tbsp. natural peanut butter

Okey - I have stayed to the same split workout for a while now (six weeks) and want to have a change, so here is what I am planning, would like opinions just in case it isn't that good. Starting it tomorrow.

Monday - Chest
Tuesday - Back
Wednesday - Shoulders & Traps
Thursday - Legs
Friday - Biceps & Triceps
Saturday - Rest
Sunday - Rest

What do you think? Good? Bad? Yes? No? Maybe? Should I repeat the question? :P

Okey, so I've done cardio twice a day on all my workout days (total at 5) I even done it on my rest day, so I'm now going to take a rest day to recover for this week,

12pm | Meal One:
Blueberry Crunch Oatmeal;
1/2 cup oats
1 sc. whey
1/2 oz. almonds
1/2 oz. cashews
1 serv. strawberries (diced)
1 serv. blueberries

2pm | Meal Two:
1 oz. natural peanut butter
1 oz. almonds

4pm | Meal Three:
3 serv. mixed veg
7 oz. sweet potato
3.5 oz. quorn chicken

5pm | Meal Four:
7 egg whites
3 serv. mixed veg

7pm | Meal Five:
1 oz. almonds
1 oz peanut butter
1 sc. whey

9pm | Meal Six:
7 oz. quorn mince
3 serv. mixed peppers
1 serv. mushrooms
1 serv. sauce

that's all for today then !

Next weeks plan: start new training split, complete 2 cardio sessions everyday, and one cardio session on off days, try to get the green tea challenges and water challenges for this week...

also, I completed mine and Wills first challenge this week for cardio :) was harder than I was thinking (the am cardio was hard to get up for and the post workout cardio was tiring as! all good though, this was my first proper cardio week though so sure this week will be easier!)

Just wait till you get some progress pics for yourself to look at, you're gonna be amazed.
you should be feeling a lot tighter now. Not just looking tighter, but really feeling it.

This should be interesting to see, but I have something cool for you to do. Without biasing it, I'm not going to tell you how my body reacts yet but here's the question:
how do you feel after:
cardiovascular workouts vs
weight training workouts vs
weight training workouts with cardio postworkout

I'll tell you I look different in the mirror, and I feel different too.
If you dont notice any difference, that's also a valid answer :). If you dont honestly feel or see a difference, thats fine too. I'll explain mine, i keep it basic but you'll see what i mean.

.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html

Okey so...

9am:
CARDIO: 45 Minutes Elliptical, 30 Minutes walk home (Cool down)

11am | Meal one:
2 egg omelette with:
2 chillis, chopped.
1 Slice organic pumpkin & sunflower seed bread
1 serv. strawberries
1 serv. blueberries

1pm | Meal Two:
5 oz. quorn chicken
3.5 oz. sweet potato
3 serv. mixed veg

4pm | Meal Three:
1 tbsp. natural peanut butter
7 oz. quorn chicken

6pm | Meal Four:
Stir Fry containing,
7 oz. quorn chicken pieces
3 serv. mixed peppers
1 1/2 chillis (From what was left over from this morning)
2 serv. sauce (which apparently contains 1 of your '5 a day' of f&v, according to the jar, I'm not sure though.

8pm | Meal Five:
1 sc. whey
3.5 oz. egg whites
300ml skimmed milk

10pm | Meal Six:
1 tbsp. natural peanut butter
1 oz. almonds

Night night!

CARDIO: 30 Minute Jog
~~~~~~~~~~~~~~~~~~~~~~
meal one:
1 slice organic sunflower & pumpkin seed bread
1 egg
4 egg whites
~~~~~~~~~~~~~~~~~~~~~~
meal two:
3.5 oz. quorn chicken
1 serv. strawberries
1 Tbs. natural peanut butter
1 Groud Coffee (the right one now, with 0 kcals)
~~~~~~~~~~~~~~~~~~~~~~
meal three:
7 oz. quorn chicken
2 serv. mixed veg.
1 serv. sauce
1 Tbs. sunflower seeds
~~~~~~~~~~~~~~~~~~~~~~
meal four:
3.5 oz. quorn chicken
1 serv. veg
1 serv. sauce
~~~~~~~~~~~~~~~~~~~~~~
meal five:
1 oz. almonds
1 oz. peanut butter
1 oz. sunflower seeds
~~~~~~~~~~~~~~~~~~~~~~
CARDIO: Punch bag work 45 minutes
~~~~~~~~~~~~~~~~~~~~~~
meal six:
3.5 oz. quorn mince
3 egg whites
2 serv. mixed peppers
2 serv. mushrooms
1 serv. sauce
~~~~~~~~~~~~~~~~~~~~~~
done.

okey; so todays plan was to wake up @ about 7am and do 60 minutes of cardio, however I woke up at about 11am, to late. Mainly 'cause I couldn't sleep at all last night =S. Anyway, instead now gonna do some HIIT later on in the afternoon, then my post workout cardio to make sure I still do cardio twice today :)

Protein Pancakes
+ Oats
+ Whey
+ Egg Whites
+ Skimmed Milk
+ 1 teaspoon sugar
1 Camomile Tea
~~~~~~~~~~~~~~~~~~~~
200g quorn chicken
3 serv. mixed vegetables
1 serv. sauce
~~~~~~~~~~~~~~~~~~~~
CARDIO: 20 Minutes HIIT
~~~~~~~~~~~~~~~~~~~~
100g quorn chicken
1 slice sunflower & pumpkin seed organic wholegrain bread
2 serv. mixed vegetables
1 serv. sauce
~~~~~~~~~~~~~~~~~~~~
Pre Workout
+ 1 sc. whey
+ 5g Creatine
~~~~~~~~~~~~~~~~~~~~
SHOULDERS
Wide Grip Cable Front Raises > Supersetted with:
Wide Grip Cable Upright Row.... 10 reps of each, 3 sets, so each set has 20 reps.
Seated DB Press 3 x 10
Side Lateral Raises > Supersetted with:
Bent Over Side Raises.... 10 reps of each, 3 sets, so each set has 20 reps.
~~~~~~~~~~~~~~~~~~~~
PWO CARDIO: 25-30 Mins
~~~~~~~~~~~~~~~~~~~~
Post Workout
+ 1 1/2 sc. whey
+ 5g Creatine
~~~~~~~~~~~~~~~~~~~~