plod
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- Feb 20, 2013
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Been more of a lurker on this forum, with a few posts/threads made, but thought I'd get more involved and actually make a Journal.
Intro:
Started training Jan '12 and was 26stone 10lb (170kg) with the aim of losing 9 stone. Had no time frame for this, whether it be 12, 18, or 24 months. I started driving 17years ago after having an active job, so just wanted to get to the weight I was previous. Was doing cardio everyday, and used machines every 2 days and did a little circuit of 12 machines : Pulldown, Chest press (cable), Row (cable), Shoulder press, Bicep curl, tricep ext., Chest press (bar), Row (bar), Pulldown (2nd machine), Leg Press, Leg ext., Leg curl.
Diet was oats for breakfast, tuna salad for lunch, and chicken breast, rice and salad for dinner.
By October '12 I was 18st 5lb (which I think was 116.7kgs) although I felt like i'd dropped strength in that time.
October, although I was still half a stone off target, I realised I could do so much more, and I went to a 5 day split, and decided to eat a bit more to fuel muscle growth.
I did this till end of April, but was 125.5kgs by this time. Messed with my head a bit, and I did make a thread at the time concerning this, as considered just dieting down as much as possible first and forget about the muscle, and start again. Came to my senses, and got back on it, just with a better diet.
So since end of April, I've managed to get down to 112.6kgs, with targets at the moment, of 106.36kgs by end of October (10 stone weight loss) and 100kg by Jan 1st 2014, so about 18 weeks.
Means losing 0.7kg a week, so about 1.5lbs a week. Don't want to push it more than that, as the problem is skin tightness. Main areas of concern are inner thighs, and stomach, elsewhere isn't too bad. So keeping it realistic to give the skin the chance to contract - might invest in some prep H to help with this lol.
Also since around February I've reverted back from a split, to doing a full body workout 3 days a week, but this time using more free weights. I'm happy with progress at the mo, so maybe go back onto splits in the future, but for now
Diet monday to friday is:
Meal 1: 240g Red kidney beans, 4 egg whites and 2 whole eggs made into omelette, and approx 80gms spinach
Meal 2: 3 egg whites, 185g tin tuna in brine (130g drained) and 15ml extra virgin olive oil
Meal 3: 100g turkey, 100g sweet potato, 100g brocolli
Meal 4: as meal 3
Meal 5: ******
Meal 6: 50g peanuts, Pro-6
Saturday is classed as cheat day, so Meal 1: 150gms oats with Pro-6, Meal 2: 2 grilled Bacon & poached egg sandwiches, Meal 3 Curry, rice and naan, followed by 85% cocoa chocolate.
Sunday I 'have' been a bit lax with Meal 1: same as saturday, Meal 2: poached egg on toast; Meal 3: chicken and veg. However, I think I need to step it up a bit, so bought extra, so as of tomorrow, Sunday reflects Monday to Friday.
**** my meal 5's in the week need work still, but 'trying' to keep it slightly normal and have something with the family. Monday is good, as I make homemeade burgers with extra lean steak mince, bran, egg, and chopped onion, and have that with sweet potato chips, beetroot, and some salad. Chicken breast features predominantly most of the week, but needs work, as one night is chicken breat in pitta bread with salad, but I know pitta breads aren't the best.
I have a pro-biotic drink each morning, take glutamine with solid meals, a multi vit, 2000mg cod liver oil, 110mg of fish oil, and I have a Osteocare liquid 2x5ml - which is zinc, magnesium & calcium.
Don't currently take any gear, as basically I can't afford it is the main reason. Got no problem with anybody wishing to take gear, just i'm happy to stay natty for forseeable future.
Mondays : Day off
Tuesday : FBW + Pilates class
Wednesday : Cardio in gym, or Body Attack class
Thursday : FBW + Body Attack class
Friday: Cardio in gym
Saturday : Body Attack class + Yoga class back to back
Sunday : FBW
Intro:
Started training Jan '12 and was 26stone 10lb (170kg) with the aim of losing 9 stone. Had no time frame for this, whether it be 12, 18, or 24 months. I started driving 17years ago after having an active job, so just wanted to get to the weight I was previous. Was doing cardio everyday, and used machines every 2 days and did a little circuit of 12 machines : Pulldown, Chest press (cable), Row (cable), Shoulder press, Bicep curl, tricep ext., Chest press (bar), Row (bar), Pulldown (2nd machine), Leg Press, Leg ext., Leg curl.
Diet was oats for breakfast, tuna salad for lunch, and chicken breast, rice and salad for dinner.
By October '12 I was 18st 5lb (which I think was 116.7kgs) although I felt like i'd dropped strength in that time.
October, although I was still half a stone off target, I realised I could do so much more, and I went to a 5 day split, and decided to eat a bit more to fuel muscle growth.
I did this till end of April, but was 125.5kgs by this time. Messed with my head a bit, and I did make a thread at the time concerning this, as considered just dieting down as much as possible first and forget about the muscle, and start again. Came to my senses, and got back on it, just with a better diet.
So since end of April, I've managed to get down to 112.6kgs, with targets at the moment, of 106.36kgs by end of October (10 stone weight loss) and 100kg by Jan 1st 2014, so about 18 weeks.
Means losing 0.7kg a week, so about 1.5lbs a week. Don't want to push it more than that, as the problem is skin tightness. Main areas of concern are inner thighs, and stomach, elsewhere isn't too bad. So keeping it realistic to give the skin the chance to contract - might invest in some prep H to help with this lol.
Also since around February I've reverted back from a split, to doing a full body workout 3 days a week, but this time using more free weights. I'm happy with progress at the mo, so maybe go back onto splits in the future, but for now
Diet monday to friday is:
Meal 1: 240g Red kidney beans, 4 egg whites and 2 whole eggs made into omelette, and approx 80gms spinach
Meal 2: 3 egg whites, 185g tin tuna in brine (130g drained) and 15ml extra virgin olive oil
Meal 3: 100g turkey, 100g sweet potato, 100g brocolli
Meal 4: as meal 3
Meal 5: ******
Meal 6: 50g peanuts, Pro-6
Saturday is classed as cheat day, so Meal 1: 150gms oats with Pro-6, Meal 2: 2 grilled Bacon & poached egg sandwiches, Meal 3 Curry, rice and naan, followed by 85% cocoa chocolate.
Sunday I 'have' been a bit lax with Meal 1: same as saturday, Meal 2: poached egg on toast; Meal 3: chicken and veg. However, I think I need to step it up a bit, so bought extra, so as of tomorrow, Sunday reflects Monday to Friday.
**** my meal 5's in the week need work still, but 'trying' to keep it slightly normal and have something with the family. Monday is good, as I make homemeade burgers with extra lean steak mince, bran, egg, and chopped onion, and have that with sweet potato chips, beetroot, and some salad. Chicken breast features predominantly most of the week, but needs work, as one night is chicken breat in pitta bread with salad, but I know pitta breads aren't the best.
I have a pro-biotic drink each morning, take glutamine with solid meals, a multi vit, 2000mg cod liver oil, 110mg of fish oil, and I have a Osteocare liquid 2x5ml - which is zinc, magnesium & calcium.
Don't currently take any gear, as basically I can't afford it is the main reason. Got no problem with anybody wishing to take gear, just i'm happy to stay natty for forseeable future.
Mondays : Day off
Tuesday : FBW + Pilates class
Wednesday : Cardio in gym, or Body Attack class
Thursday : FBW + Body Attack class
Friday: Cardio in gym
Saturday : Body Attack class + Yoga class back to back
Sunday : FBW
)
