Nicky's Journal

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NickyK

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3 years ago I weighed 81kg which is porky enough at 5 ft 7". I got down to 70kg, BF% of 12%. Had a new addition 15 months ago and instead of making time for the gym and maintaining the gains I stopped going altogether.

I have been training again for a couple of months with my weight and BF fluctuating as my diet has been pretty bad. Anyway I got engaged over the weekend to get married summer 2012. I would like to get down to 70kg again and lower my BF% to 10%.

The plan is to train 5 times a week. Initially I hope to do 3 days cardio (10k on X trainer) and 2 days full body workout. In time I will switch to 3 days wieghts and 2 days cardio. I also play soccer once a week.

I will post my diet and workout at the end of each day. So starting today I'm 75.8kg, BF% 17.8.

Exercise: 63 mins X-Trainer 700 cals

Diet: Berocca Multivit, Porridge with milk and sugar, Thermobol caps
Protein shake, banana, Thermobol caps
Chicken, ham, 1 scoop mash, cup carrots, stuffing, gravy
Spoon peanut butter, mandarin, apple, Thermobol caps
Tin tuna, banana
Litre water, 2 cups tea with milk

Will make up cals asap.

Can somebody suggest something to put inot porridge instead of sugar that tastes ok?
 
Last edited:
Tue 23 March 2010

Went to gym did Full Body Workout consisting of:
Chest Press
Incline Chest Press
Squats
Assisted Pull Ups
Lat Pull Down
Shoulder Press
Clean and Press
Tricep Extension
Bicep Curl

I ate:
Thermobol cap, Berocca multivit, Protein shake, porridge, milk, sugar.
Thermobol cap, Protein shake, banana.
2 Chicken fillets, 1 scoop mash, cup turnip, cup cabbage, gravy.
Thermobol cap,2 hot cups, tea spoon peanut butter, tin tuna, mandarin.
Apple, cup of tea with milk.

Weight today 74.3kg, Bf 17.4%, H2O 60.2%
 
Berries in porridge is awesome, IMO. That and chopped bananas.

Congrats on your initiative to work on your health. Looking forward to your desired results.
 
Thanks Eric will get some frozen berries over the weekend.

Yesterday's exercise:
X Trainer 63 mins - 700 cals

Yesterday's Diet:
Scrambled egg(2 whites, 1 yolk) butter, 1 slice wholegrain bread, protein shake, berocca multivit.
Thermobol, protein shake, banana.
Chicken, peas, turnip, ham, stuffing, gravy, thermobol.
Mandarin, peanut butter, thermobol.
Hot cup, tin tuna.
2 slices ham

Legs and back sore today from weights Tues. Heading to gym now to push on.

74.1kg, 17.1%,60.3h2o
 
Yesterday (Thurs 25th)

Exercise:
Full Body Routine consisting of:
Chest Press
Inc. Chest Press
Weighted Lunges
One Arm Swings
Deadlift
Single Arm Rows
Upright Rows
Tricep Dips
Bicep Curls

I ate:
Thermobol cap, porridge w milk and sugar, protein shake.
Protein shake, banana.
Thermobol cap,Baken ham, 2 scoops mash, cabbage, white sauce.
Tin tuna, peanut butter, mandarin, thermobol cap, apple.
2 slices wholegrain bread, 15 chips(Damn)
 
Weekend I ate pretty good and worked my chest Sat.

Monday 29 March

Exercise:
62 mins 700 cals on X-trainer

I ate:
Protein shake, thermobol cap, porridge w milk and sugar
Tin tuna, sandwich w brown bread, turkey, tomato, red onion, butter, mayo
Apple, Mandarinm thermobol
Protein shake, thermobol cap, banana
Chicken casserole inc chick, mushroom, onion, carrots, sauce, garlic bread.
 
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