Posting for extra motivation

stiofain2005

Hey All,

Going to post my training here to get some extra motivation to keep doing it.
Basically i want to get the body fat down and tone up. Have been going to the gym consistently doing just weights since April. Was initially trying to bulk up and I have a bit. i think it was around 4 inches on chest and arms. But dont really want to get much bigger just want to tone up. Got my new program there 3 weeks ago. Doing a 2 day split. And going to do an hour of cardio every mon,wed,fri plus football training tuesday, thursday and game on sunday . Have a sprained ankle at the mo so havent been football training recently. And was injured for a year before that hence the body fat being quite high.

Anyway im 6ft and 13st 3. Im normally around 12 1/2 but the extra weight is mostly muscle.

Today

7.00 - Went to the gym and did 40 mins on cross trainer (thankfully had prison break to watch) , 10 mins on bike, 5 on rower and 5 on treadmill.

9.00 Porridge with pumpkin seeds, orange juice and green tea

11.30 Apple and hard boiled egg

12.00 Gym again to do chest/triceps/shoulders

incline press - 35kg - 10 reps - 3 sets
bench press dumbbells - 36kg(2x18) - 12 - 3
fly - 28kg - 15 - 3

tricep curl on bench - 10kg - 10 - 3
tricep on cable machine - 20kg - 12 - 3
dips - 30 reps - 3 sets

upright row - 15kg - 12 - 3
shoulder press - 28kg - 12 - 3

1.30 wrap with tuna and sweetcorn, banana, yoghurt

4.00 hard boiled egg

6.30 pasta, chicken, sauce

8.30 beans, 1 piece of brown bread and protein shake.

Diet may not be fantastic with the late meal but im really starving at that time and with me not eating before i go to the gym in the morning i think i need it. I suppose i could eat more at 4 and eat less later on. Maybe only have the protein shake.

Anyway thats me. Going to have my first training in a while tmw so hopefully the ankle holds up. Feel free to offer suggestions on the diet.

Steve

figs

i'm no expert, but diet looks pretty good to me!! quantity looks very little though, you might find you need to eat more with the training every day.

good luck. look forward to reading.

stiofain2005

I know. I was thinking that i need to eat more but i kind of have a mental block around eating more to lose fat. Cos i was injured for so long i got my diet like that to keep my weight down but i havent really changed it that much since ive started training again.

stiofain2005

Managed to stick to the same diet today except had to grab a brown sandwich with chicken and cheese on the way home from work cos i needed a bite to eat before i went training. Went to the physio before though and im not ready to train for a few weeks yet :mad:

Now im out for a few drinks (to drown my sorrows at not being able to play )and going to cois fharraige for the weekend so there may be a few more drinks then :rolleyes: I should probably change the name of this thread to trying to lose weight while still drinking. Think of it as a scientific experiment.

Anyway no training till monday so ill update again then.

stiofain2005

Ok have been really busy in work recently and havent really been able to get a chance to post.
Cois Fharraige was a bit of a blur of booze and then more more booze. Kinda fecked me up for a few days of training that week. Got back into it properly around the wednesday after it.
Have changed my cardio training from last monday. Im going to try and do interval training instead of doing the long hour of different machines in the morning. I get very bored and there seems to be a good program in the latest issue of mens health. So every 2 days for 6 weeks im going to run for 2 mins at 90% of my heart and then 1 min rest and repeat this 5 times. The program varies over the weeks and increases the effort to max and above heart rate for some of the sessions. Continuing to do the same weights work at lunch time for the next 2 weeks anyway when i get a new program.

Diet wise i have changed it slightly. My breakfast is the same as above but i have added a fruit flapjack to my snack. Lunch is the same also and then i have added a bag of popcorn to my second snack. I figure i need to up the amount of carbs im having as i have been back football training on tuesdays and thursdays. Dont know how long that is going to last though as i have physio tmw on my ankle again which although i have trained all week i still cant really jump or kick with it so probably going to have to go to specialist about that which could mess up my new interval running plan :mad: also think im going to try and get a referral for an mri on my groin injury that has been bothering me for over a year. Had an op in Feb but it is still getting very sore during training so dont think that the op fixed it. Dont know why the doc didnt send me for an mri the first time but the were convinced it was the tendon. Ah well ill see this week about that.

stiofain2005

One gym session today at lunchtime.Chest Triceps and Shoulders. Had to cut out 1 or 2 exercises so that i could fit in my running at the end. The running was soo hard. 2 mins at 100% heart rate(16 on running machine) and 1 min rest. Did that 5 times. Was so tired afterwards. Wanted to just lie down in the gym after it but resisted that temptation as i thought it would get some funny looks.
Diet was the same as posted above except for dinner had a half a subway as was in a hurry.

Im going to get an MRI tmw evening on the groin and then go to the specialist this week about my ankle and groin. Hopefully the MRI will find what is wrong with it.

Oh and having a bit of pain with my wrist now aswell. My form must be a little dodgy with one of my exercises. Ill have to get the trainers in the gym to check it out. Just bought some supports so hopefully they will help.