How am I doing? Tips/Advice please.

AhJaysus

Hey all, Decided about two weeks ago to get the act together so had a week of getting sorted and broken in.

This week, from Monday 23rd to Today I decided to record everything that went into my mouth and what training I was doing.

I have no experience of this type of thing, no idea really. I will copy and paste the word Doc below.

Please give me some advice/tips etc to help me along while also tearing the bollix off me if you feel I am doing something wrong. I am also gonna put this in a log soon enough, would rather get advice on it before I stick to it.

Thanks all.

Weekly Word Doc wrote: »

Last Monday 16th: 14Stone 2lbs

This Monday 23rd: 13Stone 12 ¾ lbs
(same weighing conditions) nekkid, after run/weights before brekky.





Monday: 23rd June

Exercise: 4k run.
Weights Session

Just after this had a pint of milk.

Food:

4:30: I woke up at 2o clock so had a grilled chicken sandwich around half 4 after my run and weights.

This included: Two slices of non buttered/non mayo Wholegrain bread.
Half a red pepper
Iceberg Lettuce
A Tomato
One Grilled Chicken Breast.

8:00: Two Large Poached eggs on Two slices of toasted wholegrain buttered bread. Not excessively buttered I tried to be sparing.

Had about 5/6 pints of water throughout the day.




Tuesday: 24th

Exercise: 4k run (change of technique, described below)
Weights Session
1hr, 8 a side football.

Food: Again woke up late, 2 o Clock (work Irregular hours)

3:30: Had homemade Egg Fried Rice with Chicken Fillet.
This included: 3/4 Bag of “boil in the bag” Wholegrain Rice
1 Chicken Fillet
1 Large hard Boiled egg

5:30: 2 Bourbon Biscuits and half a Galaxy Bar just as I left for soccer.

21:15: Same Sandwich as yesterday, but with Grated Cheddar Cheese and Ham this. time.

Again: Same water consumption as most days.





Wednesday: 25th

Exercise:
Took a break today


Food:
9:00: Bowl of Porridge with Honey

2:30: Small Can of beans on two slices of wholegrain buttered toast.

5:00: two tuc biscuits with chicken pate

6:00: Same Sandwich ( I quite enjoy these)




Thursday: 26th

Weighed myself today was 13Stone 10 ¾ lbs. Not sure if it is weight loss or water loss or what. I also am noticing a better definition on my arms/shoulders.

Just a note: I have changed my running from 1.5 Km fastish pace runs with break/water stretching to now running 4k at a reasonable pace but not st
opping. This is seeming to have a better effect but its only been 2days so Im not sure.

Exercise: 4k Run
Weights Session

Food: Again woke up at 1 so headed for run/weights then.

2:30: Had a white bread (no wholegrain left and no car to hit the shops, pissing rain outside) sandwich which included:

Helmanns light mayo,
80g tin of tuna
Iceberg lettuce
Carrots

Went out for a few pints and over did it. Cant really tell how many. Bad Buzz.




Friday:

Exercise: Took a break today instead of tomorrow given I am ridiculously hungover.

Food:
This has been my worst day in months I think. I allow myself break days, last week I had it on Saturday but I didn’t eat half as much ****. Not happy with myself. Need more willpower.

3:30: XL Bacon Double Cheeseburger Meal in BK for lunch, around half 3

7:30: ½ GoodFella’s Delicia Pepperoni Pizza for Dinner bout half 7

8:45: Tub of Haagen Dasz Ice Cream with the missus over a movie.

Ugh, worried I’ll have undone all my good work now.




Saturday:

Exercise: 4k Run, faster pace than usual given I felt bad about yesterday.
Weights: Tried to increase my reps to be working longer again cos of yesterday.

Food:

1:30: Tuna Sandwich on white bread with Lettuce and a bit of mayo.

Things seem to be falling apart, need to get back on the bandwagon, been a good two weeks now so far of proper organisation but last two days (especially boozing) seem to have undone me.

10:30 Was in work from 5-12, break at 10 and didn’t want to eat **** so got a half pint of milk and a chicken fillet burger from KFC( I had NO other options). I also had a half bottle of lucozade sport.





Sunday:

Exercise: 4k Run
4k Run

Did the run twice today because of lack of weights, I was wrecked from work last night so decided to do extra cardio.

Food:

1:30: Two poached Eggs on 2slices of buttered (slightly) White bread.

5:30: Two fruit Smoothies, One had Protein.

8:00: 3 slices of Ham and a Tomato in a Wholegrain Bread Sandwich.



Monday 30th:

Weight: 13st 10 ½ lbs

Exercise: 4k Run
Weights

Food:

9:30: Bowl of Porridge with honey

2:00: Salmon and Salad Sandwich on Wholemeal Bread w/ some Mayo.

7:30: Same as above but with Half pint of milk.



Tuesday:

Exercise: 4k Run x2.

Food:

1:30: Fruit Salad for breakfast, one banana and loads of grapes.

6:30: Pork with boiled Potatoes and Carrots.

Will prob have nothing else now for the night as I stuffed myself at dinner.

AhJaysus

This is my weights Workout, I have a feeling its real basic but it seems to be doing me ok. I am only using a 5kg Dumbell in each hand atm as I have no others. I am also doing a fair bit more reps than shown here but this was the starting one.

__________________________________________________________________________

Dumbbell Workout.

Start with Push ups. 15.

Then:

Biceps:

Hammer Curls: 2x20, 1x10
Concentration Curls 3x10 each arm.

Triceps:

French Presses: 1x20, 2x15

Trapezius:

Upright Rows: 1x15, 2x10

Shoulders:

Front Raises: 3x10
Reverse Flies 3x10
Lateral Raises 3x5
Shoulder Presses 3x10

BossArky

Wieighing yourself after a run could knock 2kg of water off you. Best weigh yourself first thing in the morning before your run.

AhJaysus

Notice anything else? Any advice? Am I training wrong? Hows the diet etc?

Naos

Writing this quickly, will return tomorrow

I'm no expert, so always willing to be corrected, but heres my two cents:

Do you have access to a gym? If so check out the Starting Strength programme, few threads about it on here.

Your diet is pretty irregular alright and contains a lot of bread. Try eat 5 - 6 small meals a day every 2 - 3 hours. Check out the 'Diet & Nutrition' forum on the top of this page, read though it all, it contains some great advice.

BossArky

Upright Rows could damage your shoulders. Many posts on here advice against them. Play safe and drop them.

Your 5kg dumbbells are prehaps too light unless you are very new to weights, and if you are using them for your main weight training workout. If possible try to get an extra few plates to get up to around 15kg per arm. This will give you scope for improvement on stuff like military press, bent over rows, lunges and many other things. Obviously you don't have to bust in and try tripling the weight immediately... aim to add a kg per week to the bigger exercises.

You have no leg stuff. Google or youtube these and include some:

- goblet squat
- lunges (probably the best leg exercise you can do with the 5kg dumbbells)
- step ups (onto a chair when holding dumbbells)
- stiff leg deadlift
- calf raise (high reps as the weight is so light --> maybe 25 to 30?)

You could include tricep extensions too. Fairly handy to do with dumbbells.

Dietwise, consume this stuff --> chicken, tuna, eggs, nuts (almonds, etc), porridge, water, a bit of milk, fresh veg (carrots, brocoli, peppers, onions, cauliflower, etc)

...and avoid this stuff --> beer, pizza/fastfood/takeaway, bread, potholes, any cereal that isn't porridge.

Also, what height and weight are you? Are you looking to get fit generally or do you need to shed a lot of weight?

AhJaysus

I'm about 5'10''.

I am 13stone 10lbs now, when I started I was 14stone 2lbs which was 3 weeks ago.

I am trying to eat all the stuff you mentioned (in fact I have it all in the post, I didnt think my diet was that bad this week) and keep out all the other stuff but I generally allow myself one day a week to have something I like to keep me sane, that seems to be ok by consensus no?

kk, upright rows dropped. Will have a look at the leg stuff, I figured since I am running every day my legs would take care of themselves, excuse my newbie ignorance.

rubadub

Do wieghts before the running, you will have more energy, so lift more, and stimulate more muscle growth which burns loads of calories, even on days you are doing nothing. Get a chin bar at least.