Backspace's Journal and image gallery!

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Backspace

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Hi all

I am really pleased to be here. I would love to make a journal for the purpose of keeping motivated.

About seven months ago started to lift free weights and bench a bit as a way of getting my body used to working out and making it a habit.

Only two weeks ago, I started a program developed by my workmate who is also studying personal training and is very fit.

My goal right now is to lose my belly fat, in fact to reduce fat all around my body.

I love my new work out and I have been reading a lot on diet. In fact today is my first ever fully healthy day and I feel great, and full.

I will post my program tomorrow at work, and some images after a couple of more posts. I have one from four months ago and one from tonight, I have significantly reduced my belly fat.

I think that just eating right is all I really need to do to look great and lose weight, but I have grown to enjoy lifting and want to see how far I can go with it.
:newbie:
 
Tonight is my workout night, and I am making good progress. I am almost at maxium reps for all of my sets, which means I need to adjust weights accordingly. I will post my program tomorrow.

Last week I missed my cardio day, I feel bad but I am not to cut. I can adjust and work harder. I have the most trouble with cardio, but I have a plan.

Backspace

Ps it is backspace as I am a nerd and I will delete you in a video game.

lol.
 
Here are some images I posted in the image gallery.

First image was taken about 4 months ago. I was doing benchs and free weights three times a week, did not really knwo what I was doing but at least I was doing soemthing.



This image was taken last night, (22/ sept/ 08) and three weeks into my program. I will post my program for comment shortly.



My program:

My personal trainer who is a work colleuge who is studying personal training has just left to go work at a Gym. Hopefully we can keep in contact. (edit he just walked in and is giving me is number so I have a personal trainer still yay! I also know a nutrition expert but I have not done much with him).

I am in Hypotrophy (spelling) mode trying to grow my muscle size. I do between 8 and 12 reps, two sets for each exercise. Once I can do 12 reps I increase the weight slightly. I rest at least 48 hours between each session
Weights:

This denotes how much I am lifting and how many reps I can do. I have maxed out most of my exercise and need to purchase more weights ins some cases (I like working out at home, this program has been designed around what equipment I have.)

Squats -
2 sets of 16kg each DB @ 12 reps. (note I need to buy more weights as I can deft do more.)

Bench -
2 sets of 45kg @ 12 reps then 11 reps (almost there, and I was doing 9 and 9 two weeks ago!)

Bent Over row -
2 sets of 45kg @ 12 reps and 12 reps. (I am working on form here, happy at the 12 and 12)

DB Shoulder Press -
2 sets @ 11 kg 12 reps and 12 reps (i have had some trouble with my forearm, deep massage is working)

Reverse Pullover - (think it is what it's called, back flat on bench and pulling a weight from above head to chest)

2 sets @ 16kg 12 reps and 12

Bicep curls
11 kg right arm 8/6
11 kg left arm 8/6

Tricep extension
16kg 12/12


Looking at it I know I need some more weight as I am at maximum reps for a lot of them, but I am happy at the moment, it is working me out so that is the main thing.

Cardio –

Running once a week with burst between 1 min at maximum and 2 mins at light jog for 20 mins

Diet -
will edit that in shorlty.
 
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Yesterday I had my first ever "perfect diet day" (IMO, which may be wrong).

Breaky: 1/3 cup of oats with small amount of low fat milk. Banana and strawberry

Morning tea Kiwi fruit

Lunch: Pasta I had made a week or so ago packed with veggies(I realise this may be bad in some ways, but it was still pretty healthy)

Afternoon snack: Apple

2 scoops of fat metabolising powder after work out, low carb and 21g of protein

Dinner: One serve cous cous, approx 200g steak cooked in George Foreman steamed veggies.
 
Running for a cause

I just did about 20mins of running, noticed my chest getting sore though (as in my left side where my heart is!) Perhaps I have to take it easy, all that fatty food might be catching up on me?. I think I felt myself burning fat though. Was better than last few times. Pretty tired now.
 
Good job getting motivated and getting moving. I don't know about your chest pain. Could be anything from gas to something serious. Maybe go get a check-up and telll your doc what you're doing
 
I had chest pain from exercising and ended up getting an angioplasty and stent, but I've had numerous chest pains from breathing hard when running. As Gooch said, get cleared medically before continuing. Then, hit it hard!
 
Thanks guys. I will go see a doctor, I will try call my mate who is a Doctor first and see if he has anything to say.

In regards to my diet I am just trying to figure all this out and any help is welcome! I feel like I should be eating more to be honest.


Anyway, I weighed myself and I am I lost .2 kg.

Yesterday's food: (tue 24, 9, 08)
Breaky - Oats with banana and strawberries

Lunch - Rye mountain bread wrp: Tomato, spinach leaves, capsicum, turkey, carrot, low fat mayo.

Dinner - Approx 7 small chicken wings (bbq plum), cous cous, salad.
 
Just went for a 15 min walk, eating an apple, at pace.

I need to figure out what my daily calorie intake is (I have done it before) and figure out how much I am eating and reduce it by about 500 c.

But it seems like so much effort. I will go and find it now.
 
Today in eating:

Today I had a mixed day.

Breaky : 1/3 cup oats w/ low fat milk + two whole meal toast w/ vegie mite.

Morning tea: Apple

Lunch: Crap! packet of microwave macaroni and cheese. Bit of Laksa I had reheated but tasted soggy so chucked out.

Afternoon tea: Tangerine

Dinner Half whole salmon, salad and to many wedges (baked).

Right now, some low fat jelly.

All day I was hungry, I felt like I last couple os days I was lacking in fats so Ithat's why I ate the wedges, plus I did not want to waste them.

I guess it is all going to be about adjusting, and considering the crap I used to eat I am doing really well.

However looking at my self in the mirror I felt crap. I understand there are many people who have bigger challenges than me though, so I will try and keep it in perspective. However I do feel crap. Not really felling like my efforts are paying off, and really think I need to run more, to burn this off.

However I have this chest pain thing that sucks.http://training.fitness.com/images/smilies/confused-smiley-008.gif
 
Breaky - Oats + Banana

Morning tea - apple

20 min walk at pace during my morning break, while eating the apple. No chest pain.

Lunch rye bread w/ carrot, spinch leaf, capsicum, tomato, turkey + low fat mayo.

I have timed my walk, a nice little circuit. I found that I could walk it in 8:43 seconds. I will do it twice a day in addition to other training and try and work it down.

Work out

Squats -
2 sets of 16kg each DB @ 12 reps. (note I need to buy more weights as I can deft do more.)

Bench -
2 sets of 45kg @ 12 reps then 12 reps (Made it to maximum reps! yaya! Now to increase weight slightly)

Bent Over row -
2 sets of 49.6kg @ 12 reps and 12 reps. (slight increase in weight)

DB Shoulder Press -
2 sets @ 32 kg 6 reps and 4 reps (way to much weight, need adjusting)

Reverse Pullover - 20 kg 12/12

Bicep curls
11 kg right arm 8/6
11 kg left arm 8/6

Tricep extension
11kg L12/12 R 12/12

Then straight after:

Light jog until I got my chest pain.

Protein fat burner shake.

Dinner massive stew with tofu, mince, left over hot dogs heaps of veggies, tomatoe puree, garlic and the spices etc. Had only half a bowl and was full. Felt I need a big meal.

Got paid and went to the shops, wandered through the junk section where I would normally buy crap, got a whole bunch of healthy stuff like Greek Yogurt and good muselie (spelling) (oats are starting to wear thin).

However I got a packet of 93% fat free aussie made baked salt and vinger chips, 45 g of carbs, pretty much no fat and ate the whole lot (100 g) and bought a beer on the way home. + 300ml of diet coke.

+

Housework (dishes, vacuum)

Then some Wow

Now I am going to try get some action with my lady friend.

This is really keeping me motivated, not sure if anyone is reading it but it great to track progress.

Will upload some more pics of front on and flexing shortly.

peace and hardwork.

Backspace
 
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Friday 26/9/08

Breakfast:

Muesli w/ Greek yogurt and banana. Feel very full.

Morning tea: Apple
Morning walk : 8min-27secs, new record.

Lunch:
After eating rabbit food all week, we had our monthly BBQ at work where they have spit roast.

This is the first time I have really pigged out since my diet, and I now know that my slightly shrunken stomach cannot handle such large quantities of food.

First helping - Coleslaw, white bread roll (no wholemeal) beetroot, appox 500g beef w/ hot mustard, apple sauce.

Second helping, half bread roll, appox 150 g beef, coleslaw.
 
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Last night I got pretty pissed. I ate a grilled fish and sald though, and did not touch the chips. Everyone else was eating fried foods, they just looked gross to me. Had a bacon and egg roll this morning. Also had a run in with someone who I thought was my friend last night. So now I just feel like just eating crap. Or perhaps because I am changing those people around me who are not going to be good for the new backspace are becomming more clear.

I must admit I have had a pretty intense party lifestyle up untill now. I guess I will try and keep motivated. What else can I do, just be a slob? I am saving up for a trip to Thailand and I start a new job with Government in Feb next year so I have these goals at least.

I am looking slimmer, my gut has shurnk.

I might try and get out for some golf later.

Dinner Turkish pide

Lunch chicken burger + soft drink

Snack chips. Not a good day.
 
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Breaky - Oats, banana, strawberrys.

Lunch - Salad sandwich with ham

OMG

dinner Roast chicken and chips

bag of popcorn at night, while playing WOW, nerd.

Anyway, I have never tried to diet before, I can see why it is so hard.

On the upside my oats are nice, think they will be a main stay.

Will keep on trucking
 
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I am having a hard time.

Something **** happened on the weekend, and it has messed with my motivation big time.

Because I did not work to do tonight I may postpone my work out tonight. Eating some sour lollies right now, just had some BBQ chips.
 
Just completed a workout!

Was hard, why the lack of motivation four weeks into new program I wonder?

Had protein shake

having beef and veggies and small amount of black bean sauce, buying greens for lunch tomorrow. Should be back on track by then.

planning on running more.
 
Breakfast - Oats and banana

Morning tea - Apple

hmmmm

I had a really nice lunch, a wrap with salad and turkey.

however I was so hungury afterwards I went and got a pie and coke. Lol.

I am going to have to get some help me thinks.
 
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lol I have been away.

Last thursday I lifted then went for a run straight after.

Had a monster long weekend of getting up to all sorts of stuff.

Did not lift yesterday as I was so tierd. But I will this afternoon.
 
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