See if this motivates me........

F

Feng-Hi

0
Looking at the fact I use FOODFOCUS and RUNNINGAHEAD to track my food and fitness I thik it may be useful putting it on here in a more public forum for all to see.

Please forgive me when I don't update on time, work prevails and affects internet time but I will TRY and keep it regularly updated.

FEEL FREE TO KICK ME IN THE A*S WHENEVER!

My goal is to increase definition and bulk up on chest and arms. I am aiming to trim the visible fat/puppy fat I have before bulking up on the upper body!

I'm still researching weights etc to see what it is I should aim for as a happy and healthy indication of achievements!
 
Last edited:
02/08/2009

Fitness:

6 hours of hard graft landscape gardening and minor building (with sunburn).

Food:

Mini shreaded wheat stuffed with raisins
1% Fat Milk

Shortcake:mad: (it was in the fridge and I haven't had a treat - I KNOW I'm bad)

Protei shake
Best of both bread x 2
Medium low fat cheese (filling)

Chicken
Potatos (steamed)
Carrots (steamed)
Sweetcorn (steamed)

Portion of arctic roll

2 Apples through the day
 
03/08/2009

6 hours of hevay work in the garden (stupid concrete!)

Shreaded wheat with raisins
Milk 1%

English muffins x 2
Cheese slice x 2
Protein shake

Apple

Jacket potato
Baked beans tin
Grated cheese

Salt and pepper crunch mix
 
04/08/2009

8.5 mile bike ride - average 17+mph (00:29:20)
8.5 mile bike ride - average 15.9mph (00:32:50)

Banana Berry Smoothie with protein 1 litre (half breakfast, half afternoon tea)

Vegetable curry

Tortiall wrap with chicken and sweetcorn
Ice cream (small tub)

Apple

Protein shake
 
You should give us your stats, even edit you first post with them (for future reference as well). Tell us your goals, add muscle lose weight or gain?

I looked at some of your posts and saw you are 6’2” at 89kg (195lbs). That seems to be right where you need to be. Are you trying to gain muscle? Looking at you diet right now you should be eating more solid protein.

Check this thread about protein and what you should be looking for, to lose flab and putt on a some muscle.
http://training.fitness.com/nutrition/intake-amount-protein-40918.html

See if a program here would suit you and stick to it!
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html
Sounds like you are pretty active already so these are just suggestions.

Welcome, glad to have you here.
 
Last edited:
Cheers for the info, I've got a routine in place but kep tweking it when I'm at the gym. Depending o the shift I'm doing I do try and keep a track on having as much protein as possible in my diet!

I'll have a good read through the links though and keep posting my food :cool:
 
06/08/2009

8.5 mile bike ride - average 17+mph (00:28:41)
8.5 mile bike ride - average 15.9mph (00:32:21)

Oats with golden syrup (pre mix) made with water

300g chicken breast (BBQ seasoning)
White crispy roll

Tricolour pasta with tomato, carlic and onion
Garlic bread

Protein shake

Totals - 46% Protein 45% Carbs

Gym tomorrow - totalled 53.5 miles cycling
 
Gym 07/08/2009

New gym routine trial today:

Having read the links I thought I'd try some of them out :)

Bench - 90kg 4x6 (6 reps, 4 sets)
Hammer curl - 20kg 8x6 (4 per arm)
Incline press - 28kg 4x6
Decline fly - 28kg 4x6
Dips - 4x8
Barcurl - 42kg 4x6

Twist crunch - 3x22
Sweedish Ball Situps - 3x22

Food later on!
 
Today was lots of heavy load carrying in the garden in prerp for laying a new patio etc!

Bit of odd weights throughout the day and a 51% protein content for the day!
 
Today was more of a rest day but was a load of carrying and moving bricks and slabs in the back garden so it's been a nice workout for me :)

Also a load of walking pushing the little man around!
 
Enjoyable 60 minutes gym session:

Waterbury Method 4x6 (second session)

Squats (Smiths Machine) - 100kg 4x6
Dumbell Row - 28kg 4x6
Skull Crushers - 32kg 4x6
Dips - 4x8
Bar Curl - 47kg 4x6
Hang Leg Raise - 4x8
Situps - 4x25

Carrying bricks etc in the garden 60 minutes
 
11/08/2009

Cycling 8.75 miles twice:

00:28:18 (best time yet)
00:33:30 (for those who hadn't guessed it's uphill back)

Protein intake at +45%
 
so you ride back and forth to work?

here's an idea....

when you ride, get off one mile short and run the last mile.. you can hold your bike by the seat and run along side it.

it will make more of that short distance for you.
 
13/08/2009

62 mins in the gym

Bench press 4x6 90kg
Deadlift 4x6 100kg
Standing bar press 4x6 47kg
Bar calf raise 4x6 47kg
Upward bar row 4x6 47kg
French press 4x6 32kg
Twist crunch 4x26

Plus walking and general work stuff (1pm-10pm shift)
 
14/08/2009

55 minutes gym session

Chin ups 4x8
Hammer curls 4x6 22kg
Seated calf raise 4x6 22kg (each leg)
Leg curl 4x6 70kg
Lunge 4x6 22kg (each side/each leg)
Bench leg raises 4x14
 
17/08/2009

Gym session for 55 minutes (still on the Waterbury 4x6 routine thing)

Squats 4x6 105kg (+5kg)
Dips 4x8
Row 4x6 (4 on each arm) 30kg (+2kg)
Skull crushers 4x6 32kg
Bar curl 4x6 47kg (+5kg)
Hanging leg raises 4x8
Twist crunches 3x24
 
New routine is going well, issues around work have limited my rides so not as much cardio but am certainly eating a lot better. Hoping to continue on this level, good levels of energy and actually feeling my workouts now which seems better than before!
 
You must log in or register to reply here.
Back
Top