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He bald, he fat, he looks closer to a heart attack

  • 31-07-2017 8:47pm
    #1
    Registered Users, Registered Users 2 Posts: 1,152 ✭✭✭


    So I am following on from my thread last week outlining my plan for the next six weeks http://www.boards.ie/vbulletin/showthread.php?t=2057768096 please see link.

    Planning ahead for the week ahead, trouble points are the start of the week. I am working away from home and long hours most likely. Also the weekend ahead I have in laws around so the spare bedroom ie my gym is going to be out of play. These are also times when my diet is not going to be perfect.

    So the week will look like this training wise
    Monday - Easy strength and HIIT
    Tuesday - off - mobility
    Wed- Easy strength and HIIT - mobility
    Thurs- Easy Strength and HIIT - mobility
    Friday - Easy Strength
    Sat - Cycle 90mins - mobility

    Today
    I walked for a 1/2 hr.

    KB swings 28kgX5X20
    Farmer walks 60kgX5X20m
    One arm rows 45kgX5X2/2

    front squats 50kgX3X3
    press 50kgX3X3
    face pulls 3X8

    20mins of 30sec on 30 sec off punch bag

    kneeling ab wheel 3X3
    Wind mill 20kgX3X3

    Diet
    2856 kcals
    Carbs 174g
    protein 178g
    fat 165g

    Diet measurement I think nearly 90% right. I will post up a photo, when i figure how to do for comments


Comments

  • Registered Users, Registered Users 2 Posts: 39,904 ✭✭✭✭Mellor


    Best of luck. The Fitness logs might be the best place for this thread


  • Registered Users, Registered Users 2 Posts: 1,152 ✭✭✭holdfast


    Sound your right, my mistake. Maybe a mod could move it please ?


  • Registered Users, Registered Users 2 Posts: 17,709 ✭✭✭✭Mr. CooL ICE


    holdfast wrote: »
    Sound your right, my mistake. Maybe a mod could move it please ?

    Done.

    Also, training logs need swanky names, otherwise they don't count...


  • Registered Users, Registered Users 2 Posts: 1,152 ✭✭✭holdfast


    Nic, thanks. How about he bald, he is fat, he looks closer to a heart attack

    Yesterday.
    No walk, hard physical day at work. Up at 6 and not finished 9. Got mobility work done.

    Bfast - 2 scoops protein, 75gm plus milk porridge
    lunch - chicken, ham, cheese, soda bread toasted
    Snack - protein bar, apple, turkey meat 200gm, peanut butter

    Today

    walk 30mins

    100swings 32kg
    one arm rows 40kgX5X2/2
    farmer walk 48kgX5X40m

    kb squat 48kgX3X3
    one arm press 32kgX3X3/3

    kneeling ab wheel 3X3
    Wind mill 16kgX3X3

    100 kb snatches 24kg

    530cals and max bpm 166

    Really happy got a session in this evening, i could easily given in, but I knocked out it out. Before I might have used an excuse of not enough time and visitors in the house.

    Also got food prep done for tomorrow in place - bonus

    today diet
    porridge, toast, bacon, eggs
    protein, spinach, peanut butter and banana shake X2
    roast chicken, mash, carrots and peas
    protein bar, apple.


  • Registered Users, Registered Users 2 Posts: 1,152 ✭✭✭holdfast


    Today,

    Went well today,away from home again today and tonight. Not a great sleep last night went to be 11 to 6, grabbed another 1/2 snooze later in the day. Positives got training done, diet was good and mobility work thrown in. Not perfect in each one but 80%. Still having to drag myself to training, hoping I wont have to talk myself into it all the time and it becomes a habit. If I can keep going like this I will lose weight. Problem is the "weekend is coming" and the crisp walkers are moving south and sadly I dont have a great wall/will to stop them

    Training
    I walked for a 1/2 hr.

    KB swings 28kgX5X20
    Farmer walks 60kgX5X20m
    pull ups 5X2

    front squats 70kgX3X3
    bench press 70kgX3X3

    TGU 28kgX5X1/1

    HIIT on bike 30sec on 30sec off max bpm 161. calories burn 724

    Diet,
    peppers 1/2 red/ yellow
    turkey 70 gm
    3 eggs
    2 slices toast

    lunch and dinner same thing
    2 turkey burgers 250gm total
    150gm new spuds
    150gm peas and sweet corn

    fufill bar and apple, almonds


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  • Registered Users, Registered Users 2 Posts: 1,152 ✭✭✭holdfast


    Yesterday

    The struggle was real, kind went off the rails diet wise. Not a great sleep, pulse long week let me think I could reward myself. Got out for a walk in the morning before breakfast

    Diet
    Porridge, eggs, bacon, 3 slices of brown bread toast
    protein X 2 spinach, banana, peanut butter, fulfil bar apple
    garlic bread roll and spag bol
    keoghs

    today

    I good bit better although I had a sneaky bag of keoghs again. Got out and did a walk for 30mins, in local forest and swim for 30mins in the sea. Which was just like been in a bath and really enjoyable.

    swings 40kgX5X10
    swings 32kgX5X10
    Pull ups 2X5
    farmer walks 72kgX5X20m

    kb squat 48kgX3X3
    one arm press 32kgX3X3/3

    TGU 32kgX5X1/1(killer, just felt awkward on the RHS)

    HIIT on run 220m 60sec on 60sec off max bpm 165. calories burn 620

    Diet was ok although the fasting plan did not last long
    Porridge, eggs, bacon, 3 slices of brown bread toast
    ham sambo
    chicken breast 1.5 peas, sweet corn, roast potatoes, baked beans
    keoghs


  • Registered Users, Registered Users 2 Posts: 1,152 ✭✭✭holdfast


    Yesterday

    Walk for 60mins

    swings 40kgX5X10
    swings 32kgX5X10
    Pull ups 2X5
    farmer walks 72kgX5X20m

    kb squat 48kgX3X3
    one arm press 32kgX3X3/3

    kneeling ab wheel 3X3
    Wind mill 16kgX3X3

    KB Snatches 16kg 15sec on 15 sec off 40 rds taken from the Viking protocol book.

    Diet was not great, well not where I wanted to be. But an improvement for other weekend binges. Going into week four of in laws visiting and siblings is grating and the junk that is spread around. Anyway breathe and if one must endure, endure.

    Besides that issue, I need to try draft a meal plan to see would that give me a bit more structure.


  • Registered Users, Registered Users 2 Posts: 1,152 ✭✭✭holdfast


    Long time, no train. I guess that is my biggest problem. Losing consistence in diet and then in training. If I was a betting man I would say you will see a lot of this gaps in my log.

    But I have started again

    Yesterday

    3 mile walk - 50mins

    swings 40kgX5X10
    swings 32kgX5X10
    Pull ups 2X5
    farmer walks 72kgX5X20m

    kb squat 48kgX3X3
    one arm press 32kgX3X3/3

    kneeling ab wheel 3X3
    Wind mill 16kgX3X3

    HIIT on run 220m 60sec on 60sec off max bpm 171. calories burn 638


    Diet
    3 eggs 2 turkey bacon, porridge milk made 200gm, 2 toast
    2 scoops protein, spinach, banana 115gm, 80gm peanust butter and 1 apple
    chicken curry 400gm, rice 100gm, peas and sweet corn, 30gm naan bread
    tortilla chips 50gm


  • Registered Users, Registered Users 2 Posts: 1,152 ✭✭✭holdfast


    Yesterday

    3 mile walk - 50mins

    swings 40kgX5X10
    swings 32kgX5X10
    Pull ups 2X5
    farmer walks 72kgX5X20m

    kb squat 48kgX3X3
    one arm press 32kgX3X3/3

    kneeling ab wheel 3X3
    Wind mill 16kgX3X3

    HIIT on run 220m 60sec on 60sec off max bpm 171. 5rds
    Punch bag work 30sec 30sec off 10rds


    Diet wise
    3 eggs 3 bacon, 2 toast
    chicken breast, rice 1/2 cup, mixed peppers and red onion, peas and sweet corn X2

    ham 100gm sourdough bread 100gm
    turkey breast 100gm, 2 slices of whole wheat bread
    fufill bar, apple, peanut butter


    Today

    Pretty much a repeat of yesterday


    3 mile walk - 50mins

    swings 40kgX5X10
    swings 32kgX5X10
    Pull ups 2X5
    farmer walks 72kgX5X20m

    kb squat 48kgX3X3
    one arm press 32kgX3X3/3

    kneeling ab wheel 3X3
    Wind mill 16kgX3X3

    HIIT on run 220m 60sec on 60sec off max bpm 171. 5rds
    3.5 rds of 100 single skips, 10 kb swings 24kg, 100swings 10 goblet squats 24kg kb for 10mins


    Diet wise
    3 eggs, turkey 50gm, peppers, porridge milk, 2 toast
    chicken breast, rice 1/2 cup, mixed peppers and red onion, peas and sweet corn X2

    sourdough bread 100gm
    fufill bar, apple, peanut butter


    Training going well, eating a bit much. But at home alone and bored so this is not helping


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