I want it all...

blah

Hey everyone,
I'm a BBBSC veteran, was pleased with the results and starting today, I'm going to increase my activity to the levels I was at during the 8 week challenge, and I'm going back on a strict diet. Not that I've been so bad since the challenge, but starting now I'm going to do my own personal 8 weeks and then another 8 after that, and so on, to see what I can achieve.

At the moment I'm 64kg, no real muscle, and I can run a 10km in about 46/47 mins, and 5km in 21/22 mins.

So my goal is mostly to build muscle on my upper body, I'll keep track with measurements and pictures. Although I was happy with my weight loss back in April/May, I didn't gain a lot of muscle so that's what I'm looking for this time. I know that I'll have to lift heavy, and focus on my diet and make use of supplements. I'd also like to be able to do 5km in < 20 mins. Hopefully those 2 goals won't clash with each other too much!

Anyway, I'm not going to make any progress standing around here talking, so better get to work :-)
I'll do some measurements tomorrow and post them up, with a summary of today's diet and exercise.

blah

8.00am Muesli (sugar free) with skimmed Milk

10.30am 2 clementines

12.30pm Salad box from the local market (green beans, cous cous, pasta, beetroot, hummus etc.) probably more carbs than you average salad.

14.30pm Apple, regular yoghurt

17.30 Gym, weight lifting, did 7 different machines, 1 set each, easing myself back in, ran 2km in 10 mins, 20 situps.

22.00 Dinner, chicken with vegetables, tinned chopped tomatoes, brown pasta.

I probably drank 6/7 cups of tea, all without milk.
had 3 small glasses of a fizzy raspberry drink, some calories in that but less that the likes of coke. Probably should have just had 1, then just drank water, maybe with a drop of pineapple juice.

I'll need to increase my protein when I lift more weights and eat at the right time, I was painting yesterday so that's why I left it so late.

blah

8.00 Muesli with skimmed milk

10.30 2 mandarins

13.00 chicken and vegetables in chopped tomatoes (leftover from monday) and a peach

17.00 4 pints lager :eek: and 7 or 8 wedges from someone else's plate.

21.00 Chicken stirfried with peppers, mushrooms and ehhh *scene missing*
Chicken was marinaded for a couple of hours in pineapple juice, pineapple, orange zest, basil, grated ginger salt & pepper. Very nice.

22.00 1.5 pints and some whiskey.

Probably drank 4 or 5 cups of tea and plenty of water. And a small glass of pineapple juice I think

blah

Am I writing a food diary or a finess log?

8.30am muesli with skimmed milk
11am 500ml coke :mad:
12pm Salad box
4.30pm packet of Walkers thai chill crisps (40g) :mad:
5pm Played 1 hour of indoor football. Didn't play as well as I would like, but i worked up a sweat
7.00pm slice of wholemeal toast with peanut butter
8.30. Steamed vegetables and spinach, hard boiled egg, 75g of chicken, baked in the oven (marinaded for 10 hrs in lemon juice, olive oil, salt & pepper, garlic and mixed herbs. Really good)
11.00 smoothie with frozen berries and natural yoghurt

Drank plenty of tea without milk and a 2 glasses caffeine free diet coke.

blah

8am Muesli with skimmed milk
10am Piece of banana bread
11am handful of grapes
12.45pm salad with tuna and hummus and hard boiled egg
2pm peach
3pm Snickers, Fruit and nut bar :mad:
5.30pm Gym:
Weights machines:
Arm Curl 37.5kg 1 * 10
Leg Extension 55kg 2 * 10
Shoulder Press 22.5kg 1 * 10
Tricep pushdown 60kg 1* 10
Treadmill ran 5km in 24:21

Post workout: Pint of milk, peanut butter sandwich
9pm Dinner: 5 lamb chops, steamed green veg, gravy
2 glasses of caffeine free diet coke
1 can of Carlsberg

Plenty improvements to be made here, need to do more sets on more weights machines, then I would like to move on to free weights, which I don't know much about yet. I'd like my 5k time to be under 20 minutes in seven weeks time. Diet, obviously could be improved, no excuses there.

blah

Ok, so work and social distractions have meant no gym or healthy diet for the last week or so, not an excuse really, I will make the time to make the effort. Challenge for real started yesterday. My 8 week challenge ends on Saturday the 25th of October. I'll be running a sub 20 min 5km, and I will put on 11kg of muscle (up to 12st/76kg).

Here's Sunday's diet and exercise:

1pm Muesli with skimmed milk
2pm Peanut butter sandwich, glass of milk
3.30pm Gym:
Arm Curl 37.5kg * 10 * 2
Seated Chest press 35kg * 10 * 2
Shoulder Press 22.5kg * 10 * 2
Leg Extension 55kg * 10 * 2
Tricep Pushdown 60kg * 10 * 2
Lat Pulldown 40kg * 10 * 2
4km run (to the gym and back)

Post workout: Protein shake
6.30pm Chicken Curry with chickpeas and brown rice
8.00pm Toast with peanut butter
9.00pm small bowl of muesli
10pm 1 can of beer.

Also drank a few cups of tea without milk and plenty of water with a dash of grapefruit juice for taste.

Edit:
Forget to add my measurements for the start of my challenge:

Starting measurements:Neck 14 5/8", Chest 36 1/8", Bicep 11 1/4", Waist 32 5/8", Calf 12 5/8", Body Weight 65kg

blah

08.30 Muesli with skimmed milk
10.30 Apple
12.00 Salad box - Lentils, hummus, sweet potato, cous cous etc. I'm going to make this myself for the next few days.
16.00 Spinach, onion and hummus sandwich on brown bread
18.00 Gym:
Seated chest press 40kg * 10 * 3
Leg Extension 50kg * 10 * 3
Lat Pulldown 40kg * 10 * 3
Shoulder Press 20kg * 10 * 2
Arm Curl 35kg * 10 * 3
Tricep Pushdown 55kg * 10 * 3
2km run on treadmill @ 13kph and jog home from the gym (another 2km)

Post workout: Tuna sandwich: Once tin tuna, low fat mayonnaise, 2 slices wholemeal bread.
20.30 Brown rice and chicken curry with chickpeas and some low fat yoghurt.
22.00 Protein shake, 1/2 pint made with low fat milk.

Plenty of water and tea (without milk) during the day.

Really feeling the effects of the lifting today

blah

8.30 Muesli
11.00, 12.00 Salad box (homemade: sweet potato, lentils, feta, leaves, steamed mange tout and mushrooms, hummus, beans, cucumber, cous cous, cherry tomatoes. )
14.00 Banana
17.30 Toast with cheddar cheese
18.00 Half bottle white wine, half a bag of walkers thai chilli crisps
20.00 Half a Chicken and pepper pizza, 6 onion baji (cheat meal)
22.00 small handful raw cashews

Didn't go to the gym, had a rest day and a cheat meal instead (plan is 2 per week) Playing 5 a side football today. Nothing wrong with a cheat meal and a break as long as I get straight back on the wagon afterward.

blah

8.30 Muesli
12.00 Salad box (homemade, same as Tuesday)
13.00 Bag Bombay mix (220 cals)
14.00 Bag Raisins
17.00 Five a side football, got a good run around, scored a couple of goals, really enjoyed it
18.30 Wholemeal toast with peanut butter
20.30 Veg Curry with brown rice
22.00 3 slices of brown toast with butter - probably could have done without that especially that later, and also 6 or 7 raw cashews.

blah

I wasn't feeling well, I skipped the gym, but ended up eating way too much

8.30 Muesli
10.00 Apple
11.30 Salad Box
13.30 Tuna Baguette
14.00 Kit Kat chunky
16.00 peanut butter sandwich
17.00 kit kat
19.00 Vegetarian Curry with brown rice
3/4 slices brown bread with butter
2 bowls muesli
handful raw cashews
2 grilled (big) mushrooms with cheddar and hummus

Obviously should have not had the kit kats and all the carbs in the evening, especially considering I didn't go to the gym

blah

Friday and Saturday I was sick, so no gym/exercise. Diet on Friday wasn't great, but Saturday was good enough although I did have a cheat meal in the evening (The 2nd of my 2 allowed for the week).

Sunday:

10.00 Muesli, brown toast with butter
14.00 20g dark chocolate
16.00 1 slice bread with peanut butter, vegetable and potato curry with brown rice.
18.00 Ran 4km alternating jogs and sprints
20 press ups
35 crunches
10 leg lifts
20.00 grilled vegetables and chicken fillet with salsa and hummus. peanut butter sandwich
21.00 3 pints lager, 3 whiskeys, half a slice of buttered toast.:D

blah

I intended on going to the gym, but I got stuck in work until 8, so I never went, even though I was eating enough carbs to prepare for some serious lifting. Very disappointed with that.

9.30 Muesli
11.00 Apple
12.00 Vegetable curry with potato and rice
14.00 chicken burritto
20.00 Packet of Rolos
21.00 beef Chili (no rice), 3 bottles of beer

Keep forgetting to measure myself as well, but I doubt there's anything to report there.

blah

I ate a lot yesterday, and exercised as much as I could.

8.00 Muesli
11.00 Beef chili with brown rice
14.00 brown roll with ham and cheese
16.00 Banana
18.00 Gym
Seated chest press 40kg * 10 * 3
Leg Extension 50kg * 10 * 3
Lat Pulldown 40kg * 10 * 3
Shoulder Press 20kg * 10 * 3
Arm Curl 35kg * 10 * 3
Tricep Pushdown 55kg * 10 * 3
5 chin ups
Treadmill 1km @ 15km/h (4 minutes)

The treadmill really finished me off, was really happy with the workout.
20.00 3 slices brown bread, tin of tuna with low fat mayo
21.00 Chicken curry with brown rice large portion
22.00 300ml whey protein shake made with semi skimmed milk


Measurements (end of week 1/8) done Wednesday morning: Neck 14 1/4 Chest 37 11 Bicep 11 1/2 Waist 33 Calf 13 1/4 Weight 65kg
Waist and Chest are up, chest from the lifting, no change in weight in spite of my eating like a horse.

blah

8.00 Muesli
11.30 Tin tuna with low fat mayo and sweetcorn, 3 slices wholemeal bread
15.00 Chicken fillet, grilled vegetables, hummus
20.00 Beef burger + wedges :mad:

blah

Nothing to be proud of, work is hell at the moment.

8.30: Muesli
10.00 Snickers, Diet Coke
12.00 brown pasta with vegetables and tomato sauce
15.00 Coronation chicken on brown bread
17.30 3km run in 15 mins
19.00 Hard boiled egg
20.30 Treat Meal(!): Chicken wings, Lasagne, Magnum, pint beer.

blah

Friday - Monday were bad, bad food, no exercise, worked through the weekend :mad:

8.00 Muesli
11.00 Bar of dark chocolate
12.30 Chicken Burritto
17.00 Gym

Seated chest press 35kg * 10 * 3
Leg Extension 50kg * 10 * 3
Lat Pulldown 40kg * 10 * 3
Shoulder Press 20kg * 10 * 3
Arm Curl 35kg * 10 * 3
Tricep Pushdown 55kg * 10 * 3
30 stomach crunches
3 chin ups

Not a bad work out, would have liked to do some running but no treadmills available, didn't want to run home with my bag on my back.
19.00 Egg sandwich
20.30 chicken stir fry (no noodles/rice)
21.00 Toast with butter
22.00 Whey protein shake with milk, berries (nice!)
23.00 Whiskey.

Tiriel

Hiya! Well done on starting a new challenge for yourself, I think it'd be no harm to go and read the rules again. I'm just about to do it now myself - as since that 8 week challenge I haven't achieved anything close to what I'd have liked. During the initial 8 week challenge I was really strict on myself, had my cheats but didn't have mini-cheats as well! Think that re-reading the rules might hammer it home that beer and the odd snack were no-go areas during that challenge and I did see the results. Hope this helps you! Great to see your log Good luck!

blah

Hey, I know I'm really not being strict enough, I keep feel like I'm restarting the challenge every few weeks. Also, the fact that I'm aiming for weight gain rather than weight loss is a bit different and I tend to pig out even if I don't go to the gym on a particular day. I'm sure that's a recipe for disaster! I got the "Food for Fitness" book yesterday, that G'em reccommended, and I can see where she gets her ideas! The whole thing is like the fitness forum condensed into a book. It looks really useful. It looks like the only book I'll ever need.

blah

I'm resurrecting this from last year, as somewhere to make a note of my progress, rather than writing it down privately.

I've started a new regime since yesterday (Ash Wednesday) and I'll be following my progress through lent. Exact goals I still need to define, but as always, I know how to get off to a good start.

8.00am Muesli with skimmed milk
10.00am Ricecake with peanut butter, Small coxes apple
1.00pm Baked Salmon fillet with mixed steamed & baked veg
4.00pm Ricecake with peanut butter
5.00pm 10 minute run, 50 minutes indoor football
7.00pm 60g tuna tuna, salad, hummus.
11.00pm 1/2 carton muller lite (50kcals)

blah

Healthy diet except for a freddo and a coke zero.

Did 10*2 push ups.
10 sit ups
10 leg lifts

Ran 7km in 37:31

blah

8.00 Muesli + low fat milk
10.00 tangerine
11.00 Small bowl pasta with sundried pesto
12.30 Salad with hummus and boiled egg.
13.00 small coxes apple.
18.00 spaghetti bolognese
19.00 2 pints lager, 1 whiskey
22.00 1 rice cake with jam.

FunkZ

http://www.boards.ie/vbulletin/forumdisplay.php?f=1010

Dude ya could start a food log!!

blah

FunkZ wrote: »

http://www.boards.ie/vbulletin/forumdisplay.php?f=1010

Dude ya could start a food log!!

Nah that's full of girls asking about lipotrim and saying they would never do weights because they don't want to end up all muscley :rolleyes:

I'll just keep track of my eating, running and other exercise here.

8.00 Porridge with sugar and low fat milk.
14.00 Ran 5km
14.30 Pasta with pesto, chicken fillet, salad.
17.30 2 pints of guinness
19.20 Falafel + salmon fishcake and salad
20.00 Ricecake with jam.

blah

8.30 Muesli
12.00 cup of coffee, tea, banana.
13.00 Ran 8km in 38.29, pleased with that.
13.30 Brown Pasta with pesto
16.00 Pigged out on middle eastern food, hummus, pitta bread, chinese dumplings, roasted red peppers and more. Followed by a couple of pints and a bottle.
21.00 Tomato soup and salad.

FunkZ

blah wrote: »

Nah that's full of girls asking about lipotrim and saying they would never do weights because they don't want to end up all muscley :rolleyes:

8.00 Porridge with sugar and low fat milk.
14.00 Ran 5km
14.30 Pasta with pesto, chicken fillet, salad.

Where as this thread is filled with people skipping meals for 6 and a half hours

blah

FunkZ wrote: »

Where as this thread is filled with people skipping meals for 6 and a half hours

Nah, nuthin wrong with that....

*faints*

blah

Used the machines in the gym, been a while since I did that:
Leg Extension: 2 * 50kg
Tricep Pushdown 2 * 50kg
Arm Curl 2 * 30kg
Shoulder Press 2 * 20kg
Rear Deltoid 2 * 35kg


I still have to post my measurements for this week and my goals for the next couple of months.

blah

Tuesday was a rest day.

Wednesday played indoor football, six a side for an hour. Good fun.

blah

Ran 5km in 22:28, very pleased with that time, it's a good improvement.

blah

Measurements from Monday 2nd March (compared with the previous week)

Chest 37 1/4 (+1/4)
Bicep 11 1/4 (-1/8)
Waist 34 3/8 (-3/4)

blah

Between now and Easter Sunday I plan to

• Decrease waist measurement to 32 inches
• Increase chest measurement to 38 1/2 inches
• Increase bicep to 12 1/4 inches
• Run 5km in 20 mins
• Run 10km in 45 mins

blah

Tried a 10km run, but after Saturday's fast 5km, I only managed 8km in 44:14

blah

Measurements from Monday 9th March

Chest 37 1/4 (+0)
Bicep 11 3/8 (+1/8)
Waist 33 7/8 (-1/2)
Weight 67.3kg

blah

1 hour 5 a side football and a 20 min run.

blah

Went the the gym and did a 1 hour Boxercise class. it's a pretty punishing cardio workout.

blah

Thursday and Friday weren't good foodwise, bad food and too much alcohol. Got back on the horse on Saturday when I had an appointment to set up a free weights routing. The instructor showed me how to do chest presses and shoulder presses with dumbells, lunges to strengthen my legs and a few others. So I'll do that routing on Monday.

Sunday I did a 10km run in 49:46, my first 10km this year, and I'm happy with the time, it's a good time to improve on.

blah

Went to the gym to do my new free weights plan but it was crowded so I couldn't do everything. In future I think I'll go in the morning, definitely not on a Monday evening anyway.

blah

Played 6 a side indoor football for an hour...badly, was still "recovering" from Paddy's day.

blah

Did a slow 2 mile run with my girlfriend to keep her company, 19 minutes

blah

Measurements from Monday 16th March

Chest 37 1/4 (+1/4)
Bicep 11 1/4 (-1/8)
Waist 33 1/2 (-3/8)
Wieght 66.7kg (-0.6kg)

blah

Went to the gym this morning:

Dumbbell Chest Press 10 * 20kg
Horizontal Dumbbell Rows 10 * 10kg * 2
Leg plate 10 * 10kg
Dumbbell Shoulder Press 10 * 8kg
Dumbbell Arm Curl 10 * 12kg
Tricep Rope 10 * 13kg
Chest Row 10 * 8kg
Sit Ups 10
Back Extension 10
The Bridge 2 * 1 minute

blah

Ran 5km in 22:44

blah

Ran an easy 2.3km * 2

blah

Measurements for Monday 23rd March

Chest 37 5/8 (-1/8)
Bicep 11 1/4 no change
Waist 32 7/8 (-5/8)
Wieght 66.5kg (-0.2)

blah

Ran home from work, 3.6km

blah

3km run 14:46
Press ups, back extensions, situps