My log

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I've had a few logs over the years, all of which fell apart due to personal reasons which have all been sorted thankfully.

I'm hoping this is the last log I start in here, because if I have to start another one it means I've failed.

I'm a 5ft3 male weighing 10 stone.

Diet
Breakfast
Bowl of Special K with low fat milk.
Snack
Handful of Hasel Nuts
Lunch
Left overs from last night's dinner (chicken, onion, brocolli, mushrooms fried in the Tomato and Chilli Ross Grossman sauce).
Snack
A couple of raw carrots
Dinner
Spaghetti Bolognaise with wholeweat pasta (mince, onion, mushrooms, peppers with home made sauce (tin of tomoatos and some puree)).
Snack
Bowl of Wheetabix

I can't get to the gym today so here's my workout
Bicep Curls 10x40kg, 15x45kg
Incline Pushups 1 set of 15 followed by 2 sets of 10.
40 sit ups

My aim is to get down to 8-10% bodyfat by the end of the year and to also bulk up. I realise I need to eat more to bulk, but i need to lose some fat first.

Comments are of course welcome.

Elenxor

Your left overs meal sounds delicious, I'm going to try it.

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Elenxor wrote: »

Your left overs meal sounds delicious, I'm going to try it.

Thanks! It's gorgeous.

bubbleking

man your diet and workout routine needs some serious work - read the stickies and make a new plan because tbh your going nowhere with the current one

Sangre

Saying his diet needs 'serious work' is a bit of an overstatement.

bubbleking

Sangre wrote: »

Saying his diet needs 'serious work' is a bit of an overstatement.

ah i just grouped it in with the workout routine in fairness it wouldnt take that much to clean up the diet but workout routine needs major improvement IMO

Sangre

I presume its because if he couldn't make it to the gym. If its his standard programme it definitely needs work!

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Sangre wrote: »

I presume its because if he couldn't make it to the gym. If its his standard programme it definitely needs work!

Exactly. All I have at home is a curl bar with some weights. I'll be in the gym this Saturday and I'll post up my routine then.

Can you expand on the diet please?

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Attached is today's diet.

Today's workout is a 5km run.

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Despite my plans I never made it to the gym. Here's today's diet/workout.

Diet
Breakfast
Toasted wholewheat bagel with low fat butter
Snack
Some hazel nuts
Lunch
Chicken curry with brown rice
Dinner
3 chops, some baby potatoes with mushrooms and broccoli
Snack
Bowl of organic wheetabix with low fat milk

Workout
20 incline pushups
20 bodyweight squads
10 pull ups
The above was repeated 5 times and it took about 8 minutes.
I'm just going for a 5km run now.

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Work was mental the last few days (one day I worked 16 hours). There's a recession on so I shouldn't complain, but this log experienced a major bump.

Yesterday's log
Diet
Breakfast
4 wheetabix with low fat milk
Lunch
Tuna wrap with mayo
Dinner
Rogan Josh with some veg and brown rice (home made).

I'm wrecked today as a result of work, but I hope to have a decent work out this evening. My meals today are sorted.


Workout
None

No workout and only 3 meals - very bad form.

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Trapped nerve in my back. No working out for a few days.

Yesterday's log
Diet
Breakfast
4 wheetabix with low fat milk
Lunch
Leftovers from last night's dinner (without the rice)
Dinner
Chicken, onion, mushroom, brocolli, yellow pepper with a home made tomato sauce and brown pasta.

Workout
None.

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Trapped nerve is sorted now thankfully. Just going to do some cario today to settle back into it.

Diet
Breakfast
3 wheetabix with low fat milk
Cup of Ohlong Herbal Tea

Snack
Banana + peanut butter milkshake (home made with skimmed soya milk)

Lunch
50g tuna with low fat mayo, onion and green peppers with 2 slices of wholemeal bread.

Snack
Some hazel nuts

Dinner
Spaghetti Bolognaise with wholeweat pasta (mince, onion, mushrooms, peppers with home made sauce (tin of tomoatos and some puree)).

Workout
5km run

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Diet
Breakfast
3 wheetabix with low fat milk
Cup of Ohlong Herbal Tea

Snack
2 raw Carrotts.

Lunch
Leftovers from last night's chicken curry (just some of the chicken, sauce etc.. no rice).

Dinner
Bacon & cabbage with some potato and veg
Glass of cabbage water

Workout
30 minute run at moderate to fast pace - I got a pretty bad stitch and had to stop. Probably because I ate about 45 mins to an hour before running. I'll know in future!
2x35 incline push ups
1x40 incline push ups
2x35 body squats(no weights).

No weights today.

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Diet
Breakfast
4 eggs scrambled with 2 slices of brown bread toasted.

Snack
Banana + peanut butter milkshake (home made with skimmed soya milk)

Lunch
50g tuna with some low fat mayonaise and some cold pasta. Very small serving just to keep me ticking over.

Dinner
Chicken stir fry with lots of veg and brown rice.

Workout
My legs are in bits so no running today!
2x36 incline push ups
1x41 incline push ups
2x36 body squats(no weights).
3x20 sit ups

Unable to get to the gym today, but I'm planning a big weights session on Sunday.

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I was on holidays last week so I didn't get a chance to update this.

Today's diet & workout
Breakfast
Bowl of Bran Flakes with low fat milk.
Snack
Kiwi & apple smoothie
Lunch
Four rice cakes with tuna and mayo
Snack
Two apples
Dinner
1.5 chicken fillets with onion, mushroom broccoli, green peper, curry powder and chopped tomatoes.

Workout
Nothing major as I'm working opposite shifts this week.
2x36 incline push ups
2x36 body squats(no weights).
3x20 sit ups

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Today's diet & workout
Breakfast
Bowl of Bran Flakes with low fat milk.
Snack
Apple Smoothie
Lunch
Four rice cakes with tuna and mayo
Snack
Two kiwis
Dinner
1.5 chicken fillets with onion, mushroom, broccoli, green pepper, chopped tomatoes, brown pasta

Workout
2x37 incline push ups
2x37 body squats(no weights).
3x25 sit ups... the last set took a lot of effort but I got there
Bicep Curls 10x40kg, 16x45kg

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I'm meeting my personal trainer this weekend in the gym and plan on going through a full workout plan with him. I'll be in the gym 4 times a week from Monday onwards - work has finally calmed down. I'm seeing small results so far but I'm wasting my time unless I work out properly.

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Today's diet & workout
Breakfast
Bowl of Bran Flakes with low fat milk.
Snack
3 eggs scrambled with onion and broccoli
Lunch
2 tiny fillets of salmon
Snack
Two grapefruits
Dinner
2 medium sized fillets of salmon

Workout
2x36 incline push ups
2x36 body squats(no weights).
3x20 sit ups
30 minute run

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Yesterdays's diet & workout
Breakfast
3 wheetabix with low fat milk.
Snack
An apple
Lunch
One chicken breast with broccoli, mushrooms, green pepper and a tomato sauce
Snack
An apple
Dinner
Onion, Mushroom, Broccoli, Garlic all diced into a nice sauce with fresh tomatoes and some Wholwheat pasta. My chicken had a dodgy smell off it so I threw it out just incase!

Workout
30 minute run

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No real change in my diet. I ran 5km in 24 minutes today which I'm very proud of as I was around the 30 minute mark previously. I had an awful stitch at the end of it but that's because I pushed myself more than I have before.
I also did 4 x 20 push ups and 50 stomach crunchs. Really starting to see a difference now.

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Breakfast - Bowl of Bran Flakes with low fat milk
Snack - An apple
Lunch - Tuna wrap with light mayo and lettuce
Snack - Two bananas
Dinner - Homemade spaghetti bolognaise with wholewheat pasta.

Ran 5km in 22 minutes today. No stitch and to be honest I barely even broke a sweat. Very happy with today's results.

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Still going well with the diet and the training. Started hitting the weights big time now, as well as training for a 10k. I've been running 5k in 20 minutes.. Hoping to do the 10k in 40-45 minutes. It's not until September so this is a realistic goal.

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Took two weeks off as I was on vacation. Came back and just ran 5k in 22 minutes flat. I really really pushed myself and I'm delighted because I haven't done anything in ages.

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New record 8.5k in 45 minutes. I'm hoping to be able to do 10k in this time come September. Surely it's acheivable after today. I never got a stitch and felt very comfortable.

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New record 8.5k in 45 minutes. I'm hoping to be able to do 10k in this time come September. Surely it's acheivable after today. I never got a stitch and felt very comfortable.

Turns out I damaged my leg a bit after this and I've just recovered from that. I ran just under 6k yesterday in 44 minutes - taking it very easy as I don't want a repeat injury.

I had a monster session at the gym yesterday with a mate of mine. Lots of arms and shoulder work, along with some sit ups.

As of today I've a tiny bit of belly fat which i'm trying to get rid of. I weigh just under 9 and a half stone. I'm going on holidays again soon so I'll be taking a break for a week or so then I'm going to concentrate on more gym work along with the running.

Time to step this up between now and Christmas. I'm very happy with my progress.

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The holiday has come and gone. I ran 4.3k Tuesday and 6k today. Going for a fairly intense weights session later as well.

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I took a break from this and ended up with a little gut. Grrr lol. It happens. Anyway, I'm doing a mixture of p90x and my own high intensity work out. Here's today's details:

Overhead Press 2 x 10 reps 10kg

Pushups 2 x 20

Pulldowns 2 x 6 reps 60kg

Squats 2 x 12 reps 20kg

Deadlifts 2 x 6 reps 40 kg

Curls 2 x 6 reps 15 kg

Calf Raises 2 x 10 reps 50 kg

Ab Work 2 x 15 sit ups.