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Slender November.......
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01-11-2011 1:15pm#1
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Right so update.
Workout Tuesday
1. Chin-ups (total reps) = chin-up max + 60%
2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
3. Standing DB “Modified Arnold Press”: 3x8
4. Blackburns: 4 Positions, 20 Seconds each x 2 sets
5. Cable Curls: 3x12
6. Core Circuit: x 2
A) V-ups x 20
Hip-ups x 20
C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side
7. Bodyweight Complex: 5x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30 Push-ups x 20
C) Groiners x 10
D) Burpees x 5
Found the BW complex next to impossible. Probably due to the excesses of the weekend.
Tuesday Diet:
1600 Cals ( i tried eating more but couldnt
)
45 grams fat
118grams Protein.
47grams carbs
Wednesday: back was very sore today so had to stay off the exercise.
Diet as follows:
1701 Cals (think im going to have to throw in an extra protein shake every day)
Fat is a strange one (using my fitness pal to calculate) saying total 156 grms but doesnt give a breakdown (plus I dont know HOW theres 156 grams of fat in the days food!)
118grams Protein
187 grams carbs.
Wednesday wasnt such a good day Diet wise even thought there was a calorie deficit.
Off to the gym now to get the workout done. Will update later on todays diet/workout.0 -
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Im aiming for a 2000Kcal diet every day. Bread is stricken from the diet. Plan to finish off the current program (Defranco's BLBA) and hit another 2 days of cardio, more than likely a spin class or Kettlebell class of some sort.
I'm bored (avoiding studying), thats the main reason I'm asking these questions :pac:
Why 2000 Kcal's? You'll be hitting close to a 1000 calorie deficit if my maths are right? Why not a more manageable 500 calorie defecit?
Are you saying once you finish you're dropping the weights for cardio?
Why only bread & not the rest of your traditionall high carb sources?
I'm hoping to drop 2lb a week which would work out at about a 7000 cal deficit for a week.
Not at all dropping weights for cardio. I'm not doing any cardio at all at the moment so I'm planning to add in with my weights regime. I have 4 weeks left on tht program then il start a new one.
Bread mostly because it's my f'n enemy! It was my major vice and I ate far far far too much of it. I'm also cutting down on all other carbs too not eating half the amount if even than I would have normally
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The hamo, if your goal is to loose fat i would stay away from throwing in the protein shake just to add calories, a good alternative would be to cook with a little more extra virgin coconut oil or olive oil or just have a handful of nuts twice a day, its VERY easy to pack in the calories with hardly any nuts as for the workouts they sem like a bit too much, i would just stick to the
''1. Chin-ups (total reps) = chin-up max + 60%
2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
3. Standing DB “Modified Arnold Press”: 3x8
4. Blackburns: 4 Positions, 20 Seconds each x 2 sets
5. Cable Curls: 3x12
6. Core Circuit: x 2
A) V-ups x 20 Hip-ups x 20
C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side''
for a workout, any more than that and youll risk burning out ur body and releasing cortisol which will end up storing fat and have you feeling weak.0 -
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No work out Sunday. Gym closes at 1 on Sunday so couldnt get up in time.
Anyways Sunday Diet Totals
Calories:1876
Fat: 74 grams (15 Sat)
Carbs: 142grams
Protein 67grams
Monday Workout
Chin-ups (total reps) = 6, 4, 3
2. Drop-Set Front Lat Pulldowns (wide, overhand): 2x8,6,6 (8 reps, drop 20lbs., 6 reps,drop 10lbs., 6 more reps)94Kg, 84kg, 77kg
3a. Seated DB “Modified Arnold Press”: 3x8 15kg
3b. Incline DB “cleans”: 3x10 7.5kg
4. Barbell Curls: 4x8 30kg
5. Core Circuit w/Med Ball: x2
A) Spread Eagle Situps x 15 Seated Twists x 20ea side
C) Toe Touches x 20
6. Barbell Push-ups, descending sets (“18 down to 1”): Perform 18 barbell push-ups,then 17, then 16, then 15, etc. Rest the least amount of time between sets while still enabling yourself enough recovery time to complete all the reps in each set. (painful!!!)
Also threw in a set of squats as I want to try focus on them now. Done 70kg x8, 80kg x6, 90kg x5 100kg x 5
Starterd the new diet (poloquin fat loss) on Monday, so im thinkin cals are a tad irrelivant, il throw them in anyway
Monday Diet: 1890
fat:57 grams (12 saturated)
Carbs: 37 grams
Protein 117 grams0 -
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Ok. Update
Sunday Diet Totals
Calories: 1895
Total Fat: 65 grams (17 sats)
Carbs: 50 grams
Protein: 178 Grams
No workout Sunday
Monday Diet Totals
Calories :1800
Total Fat: 42 grams (7 sats)
Carbs: 36
Protein:103
Monday Workout
Chin-ups (total reps) = chin-up max + 70%
2. Drop-Set Front Lat Pulldowns (wide, overhand): 2x8,6,6 (8 reps, drop 20lbs., 6 reps,drop 10lbs., 6 more reps)
3a. Seated DB “Modified Arnold Press”: 3x8
3b. Incline DB “cleans”: 3x10
4. Barbell Curls: 5x6
5. Core Circuit w/Med Ball: x2
A) Spread Eagle Situps x 20 Seated Twists x 20ea side
C) Toe Touches x 25
6. Barbell Push-ups, descending sets (“19 down to 1”): Perform 19 barbell push-ups,then 18, then 17, then 16, etc. Rest the least amount of time between sets while stillenabling yourself enough recovery time to complete all the reps in each set.
Tuesday Diet Totals
Calories: 1600
Fat: 59 grams ( 26sats)
Carbs: 9
Protein: 167grams
No workout
Wednesday Diet totals
Calories: 1600
Fat:62 grams (3 sats)
Carbs: 57
Protein 200 grams
Wednesday Workout
Changed program today on the back of consultation with a trainer. He reccomended I do volume training instead to build more muscle to burn fat quicker instead. So workout was as follows
Deadlift with trap bar 70% of 1rm 10x10
Back extensions 10x10 with 5kg weight
Leg press 70% 10x10
Workout finsiher 8 x dumbell front squat,db swings, db curl and press and db squat jumps in a row. Done 5 times.
legs are sore. Must be doing something right.0 -
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Tuesday Diet totals
Today was a cheat meal day so I had a bowl of porridge loaded with berries and a tea spoon of honey, full fat milk. I was in heaven, missed it so much!
Calories 1700
Fat: 84 Grams (16 sats)
Carbs: 189
Protein 100 grams
Tuesday Workout
Bootcamp 45 minutes HIIT work. HORRIBLE session tonight, but good at the same time:D
Wednesday Diet totals
Calories: 1600
Fat: 62 grams (Saturated 23)
Carbs:61
Protein: 229 grams
Went for a workout on Wednesday but the gym had a power cut so couldnt do anything. So I got lazy and went home and sat on the couch all day.
Thursday Diet Totals
Calories: 1600
Fat: 74 grams (19 sats)
Carbs: 33
Protein: 221 grams
Thursday Workout
Bootcamp 45 minutes.
Not sure of my results to be honest. Im yet to get my bodyfat measured from the last time so il still have to see the outcome, but to be honest, not sure if im seeing anything. Weight has stayed the same, and dont think Ive lost anything else around the waist. Ive been very strict with diet and exercise so I dont know where im going wrong. 0 -
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