KidSkwids Journal

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kidskwid

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::: Day One :::
28th July 2009

Well, gotta start somewhere right?!

I've got enough motivation from this site now to break the habits and start looking after myself.

I just had my last cigarette, ran the rest of the rolling tobacco under the tap and threw it away. Good ridance.

I also just ate a cookie. I know this isn't great, but it was in line with the last ciggy, it was the last one in the pack, so good ridance to less than great food.

I hope the Gym I will attend is better than the last one. I must admit I wasn't dedicated, but it was a very intimidating place for me. It was a pro boxers Gym, and I got the impression, although staff were fairly helpful, that I wasn't going to get the best help unless I wanted to become a pro boxer.

Todays diet isn't going to be amazing, I'll have to start that properly after reading up notes on here and getting some proper food in.

My housemate eats very well, although there are a lot of carbs flying around. Lots of pasta and (really nice bespoke) breads, Olive oils and butters. I think I might try and seperate my diet away from that and control what I eat a bit more.

So with a positive feeling in my oversized gut, lets get this started!

Thanks in advance for all help I recieve on here!

Peace,

Matt :)
 
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Good to see you started a journal, keep it updated! A good idea to not over eat is to eat little but regular, such as 6-8 meals a day.

Ideally you could do with finding out your BMR (basal metabolic rate), this is the calorie requirements your body needs to maintain.



However this one doesn't take into account your activity level. Generally people will add +500 calories when trying to bulk and subtracting -500 calories from their BMR when cutting.

It will give you an idea of your daily calorie requirements anyway ;)
 
My BMR

Hey man,

I just worked out my BMR to 1862.3 X 1.2 = 2235

This is based on doing some walking and mostly sitting at a desk.

Even though I do want to bulk up, I just think I need to be losing some weight whilst I do this.

So, Just as an example, if I wanted to lose weight, I should aim to intake less 500 calories? (or as I read 20% of that figure) which is 447 to 500 calories.

Lets say I was doing a split weekly workout "moderatetely active (moderate exercise/sports 3-5 days/week)" I'd have a BMR of 2887.

Less 500 calories is 2387, so I should be looking to intake 2387 calories per day on a 5 day a week cardio/weights regime?

Yikes! never thought there was so much maths involved! Kinda fun though :)

Matt
 
Food Eaten today

So, did a brisk 2 mile walk into town, which I always try and walk to buy some better foods.

Only eaten a banana and 2 plain unsalted rice cakes. I realise this isn't so good, but I have bought some skinless boneless chicken breast, brown rice and some brocoli that I will grill/steam for dinner.

I also bought apples, more bananas, rice cakes, nairns and some brazil nuts to have a few as a snack.
Nearly bought a book from Boarders, but decided against it, as advice on here seems great for now.

Bought some new shorts and a tee shirt for first session down the Gym!

Not smoked or drank alcohol all day, and feel very positive!

Rock On!!!

Matt
 
Ambitions and goals

I'm sure everyone has their own perfect figure! This guy has a great shape, I believe:

:::Sorry, I can't link to other sites yet...DOH...Anyway his name is 'Paul E' and he has a video here:


(delete the spaces between the h&t and the w&w)

If this isnt allowed I apologise, and Ill edit the post, I just really wanted to get this off my chest!

Not completely off the scale, supple, slender still, toned, healthy looking.

In my naievity, this is what I want to aim for...the question I ask, is it OK to idolise and aim for something based on what someone else has?

I guess if Chillen is out there, his input would be much appreciated on this one, cant send PM's just yet!

Peace,

Matt
 
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Boiled legs on coast

Just wanted to big-up: (In no particular Order)

  • NBS 4life
  • BigTomW
  • g8r80
  • ProteinBoy

For being there thus far!


::: 28th July 2009 :::




I realise The above isn't in ANY way good. 977 calories. The food, apart from the cookie It think is clean, but, ****, I realise that my body must be yo-yo'ing in and out of having enough 'good' calories, especially if I was topping up with Beer most days. Today will be better!


::: 29th July 2009 :::

Breakfast

  • Resisted Morning Ciggy, had a lovely Fennel & Liqourice tea instead
  • Had 2 large boiled eggs on 1 slice of rye bread
  • An apple
  • A banana
  • Water

Tried an exercise out last night where you hold a weight to your side and bend down gently in the direction of that weight (to the side). The muscles on my lower sides are hurting lol

I can't wait for the first proper session!!!

Matt
 
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Good to see your resisting smoking temptation, keep it up mate it WILL benefit you a lot. Nobody needs cigs.

I think your next step is to actually get an organised routine written up, and a diet that has some direction towards your goal.

When exactly do you start the gym?

I'd suggest you look up the following lifts: (if you don't know them already)

Squats
Deadlifts
Military Press
Pullups/Chinups
Bench Press
Rows

These are some of the main compound lifts which are brilliant to aid muscle/strength building and fat loss. You should include most of them as a basic routine.
 
It actually scares me quite a lot thinking about using ACTUAL weights in a Gym. I've only ever used machines before...and they seemed to have some effect on my muscles.

Do you suggest the use of non-machine weights for the routines I'll be doing...sorry if this is a dumb question BigTomW!

I start the Gym on Monday.
 
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kidskwid said:
It actually scares me quite a lot thinking about using ACTUAL weights in a Gym. I've only ever used machines before...and they seemed to have some effect on my muscles.

Do you suggest the use of non-machine weights for the routines I'll be doing...sorry if this is a dumb question BigTomW!
Click to expand...

Machines work, fair enough. But 2 main problems people associate with machines are:

- Many have a fixed, un natural motion thus increasing risk of injury and encouraging poor technique.

- Since they are fixed, this takes out a lot of work for your stabilizer muscles to keep the weight stable and controlled thus limiting you further.

Personally i definately suggest MOSTLY free weight work, if not ALL free weight work. Just start light, and learn proper form (technique).
 
Man, I'll work out a routine to take to the Gym and show the guys there, and also post it up here tonight...time to do some reading!

Quitting smoking is giving me dirty headaches :(
 
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Shopping List

These are some of the things I want to get...if anyone has some advice on the best place to get these in the UK, internet based or not, I'd love to get your 2 pence! (or cents!)...

  • Weighing Scales
  • One of those big Gym Balls
  • Some small free weights fer the bedroom
  • Some kind of matt for the floor

Big-up yourselves :angry:

x
 
kidskwid said:
These are some of the things I want to get...if anyone has some advice on the best place to get these in the UK, internet based or not, I'd love to get your 2 pence! (or cents!)...

  • Weighing Scales
  • One of those big Gym Balls
  • Some small free weights fer the bedroom
  • Some kind of matt for the floor

Big-up yourselves :angry:

x
Click to expand...

Your gym will have all of those things - no need to buy, unless you also want to work out at home.

As Big Tom mentioned, you are under-muscled. Doing the free weights he suggested will give you some muscle and will make your fat less noticeable, even if you don't lose any. But, the best way to lose fat is to combine weight training with cardio.

If you do a search online, you can learn how to do all the weight exercises. Start very light the first time, using just the barbell at first until you learn what you can handle. The only lift that I would recommend you get help/advice with is deadlifts. Make sure you use the squat rack with squats so you don't fall and hurt yourself. If not sure how to do something, ask the staff or anyone in the weight section. Almost everyone will be happy to give you advice.
 
3 Day Food Diary

Right, as promised, here's the food I've eaten for the first 2 days thus far (Images provided by FitDay):

28th July 2009


29th July 2009


Although not 3 days, I was hoping someone could advise me on what I could be eating better, more of, less of etc, baring in mind I intend to be training 5 days a week.

I guess from common sense, I need to be balancing out the proteins, fats and carbs a bit more, and eating more as well, that first day was a shocker, and it happens a LOT.

Feeling tired at this time of the night is good for me too, I might actualy get some decent sleep for once (no stimulants from smokin I guess!)

Steak was damn nice though. mmm.

Do people drink protein shakes to get high boosts in just protein, because it's hard to get an equal balance naturaly?

x
 
kidskwid said:
Do people drink protein shakes to get high boosts in just protein, because it's hard to get an equal balance naturaly?

x
Click to expand...

You maximize muscle gain by drinking a protein shake, which is quickly digestible versus high-protein foods, e.g., steak, which are not slowly digestible, within 30 minutes after your workout.

Other than the postworkout (PWO) shake, you should be able to take in enough protein through a controlled diet, but some people take protein shakes to increase their protein intake.
 
3 day split Compound lift plan

Hello all, hope everyones holding it down wherever they are!

Here's what I've gathered from the net, which I liked as a plan bcause it included a number of the weights BigTom suggested. This is really where I could do with a bit of help...any concerns in this plan? Should I be aiming to complete a full body 3 times a week rather than a split?

Here it is anyway:

Basic Routine – 3 Day Split


Compound lifts, split over 3 days. I would like to introduce abdominal targeted workouts in the evenings, and cardio either on the same day (before for say 30 mins) or on Saturday & Thursday for an hour or so.

Monday

  • Bench Press: 3 Sets / 8 Reps
  • Squats: 3 Sets / 10 Reps
  • Bent Over Row: 3 Sets / 8 Reps
  • Military Press: 3 Sets / 10 Reps
  • Deadlift: 3 Sets / 6 Reps
  • Pullups/Chin-ups: 2 Sets / FAILURE


Wednesday
  • Leg Press: 3 Sets / 8 Reps
  • Dumbbell Flyes: 3 Sets / 8 Reps
  • Lat Pull-down: 3 Sets / 8 Reps
  • Calf Raise: 3 Sets / 8 Reps
  • Lateral Raise: 3 Sets / 8 Reps
  • Chinups: 3 Sets / 6-10 Reps

Friday

  • Deadlift: 3 Sets Of 6 Reps
  • Incline Dumbbell Press: 3 Sets Of 8 Reps
  • Barbell Row: 3 Sets Of 6-10 Reps
  • Squat Rack Squats: 3 Sets Of 6 Reps
  • Dumbbell Shrugs: 3 Sets Of 6-10 Reps
  • Stiff Leg Barbell Good Mornings: 3 Sets / 8 Reps
  • Chinups: 3 Sets / 6-10 Reps

What does anyone reckon? I'm not sure I liked the look of the 'Skull Crusher'. Is there anything I could sub it with, or am I being a nancy?!! lol.

I really need to get sleep now...I'm so hyped hours flew by, grrr! :drooling1:

Thanks for the support x
 
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Thank you NBS! Would the Inclined Dumbbell press on the third day be good enough for the chest?

Should I exchange this for a barbell variant?
 
A few thoughts I have:

Monday: I like this day, but be careful of military press. Start off very light, many 15 reps, because you can antagonize the rotator cuff tendons and f--k yourself up for a while. Ask NBS about that.

Wednesday: You don't need to do skull crushers as your triceps are getting worked by bench press or dips. They're called skull crushers because if you drop them, well, yeah, you know... Also, I would drop the dumbbell curls as well and add chinups (not pullups) as they will work your biceps and your back, and your back is scrawny. Sorry.

Friday: Change smith machine squats to squat rack squats. Do some more chinups or pullups on these days as well. For a little variety, you can alternate barbell press with dumbbell press.
 
It's not too bad, but personally i'd still have it more simple than that. Check out some of Mark Rippetoe's beginner strength/mass training. Lot's of useful info on this website. You could even start out doing the 'stronglifts 5x5' programme.



Also, about diet. Try get it structured. For example, set certain times for when you eat. Aim for 6 meals a day containing sufficient protein, carbs & fats. Have a meal roughly every 2-3 hours.
 
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