willy's journal

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willy

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Monday 27th November

Breakfast Yogurt (80 cals)
coffee (30 cals)
2.5 mile walk to work

mid morning, apple (60 cals)
portion of nuts and seeds (160 cals)
coffee (30 cals)

Isotonic sports drink (36 cals)
40 mins treadmill burning 535 calories
Protien shake (160 cals)
Lunch Vegatable soup (200 cals)

mid afternoon pear (50 cals)
banana (90 cals)
coffee (30 cals)

Dinner Chilli & homemade oven chips (725 cals)

Over the space of the day 8 glasses of water.
Total cals consumed 1541.
 
Also, Im not one to talk but if you can ease up on the coffee. What do you put in it as well??
 
shellsy21, I just have my coffee black, no sugar.

Tuesday 28th Nov.

Yogurt (80 c)
Walk to work
coffee (30 c)

mid morning apple (60 c)
Handful of nuts and seeds (160 c)

Lunch tin of tuna (130 c)
2 slices wholemeal bread (160 c)
mug of tomato soup (200 c)

mid afternoon
2 ryvitas with organic cottage cheese (240 c)
coffee (30c)

Dinner
Turkey stir fry (450 c)

8 glasses of water as normal.
Total 1510 cals

Much more protein today with Tuna, Turkey, Nuts and Cottage Cheese. No training as Tuesday is a rest day.
 
Wed 28th Nov

Yogurt (80)
Boiled egg (50)
Wholemeal toast (75)
coffee (30)
walk 2.5 miles

mid morning cottage cheese (80)
2 x ryvita (34)
Apple (40)

hypotonic fitness drink (36)

40 mins hard interval training on treadmill
incline 3
1 min 4mph
1 min 8mph
repeat for 40 mins

protein shake (160 cals)
lentil soup (180)

mid afternoon tuna (130)
coffee (30)

Dinner
Lamb casserole (600)

Plenty of water.
Total 1525 cals
 
Thursday 30th

Breakfast
porridge made with semi skinned milk (170)
coffee (30)

mid morning nuts & seeds (160)
banana (90)
apple (60)

30 mins on the treadmill incline 4 speed 6mph
Lunch cheese sandwich (200)
tuna (130)

Mid afternoon
Banana (90)
Orange (60)

dinner chicken fajitas
chicken breast, onion, peppers and tomato. (720)


Total 1710 cals
 
Friday 1st Dec - Jeez, December already.

B/Fast scrambled eggs & wholemeal toast (190)
coffee (30)

Mid morning
banana (90)
nuts and seeds (160)

energy drink (100)
20 mins hard interval training on the t/mill
5 mins warm up
15 mins warm down
protein shake (160)
lunch beef and vegetable soup (180)

mid afternoon
Tuna & wholemeal bread (200)

dinner
Chicken curry & rice & a few beers. (goddamn loads of cals)


cals consumed ???????? estimate at 2800-3000
 
Weekend report is not too good!

Saturday was 1st Christmas party time. It was a Tux job with a nice meal, drinks, more drinks finished off with more drinks.

Good thing was they had a gym and pool so before going to the party I did an hour on the rowing machine and some swimming.

Sunday was a lazy day after the late night but kept the eating fairly healthy.

Monday 4th December.

Yogurt (80)
COffee (30)
banana (90)

Mid Morning
Bolied egg & wholemeal toast (190)

40 mins training on the t-mill
incline 10
1 min @ 4mph
1 min @ 6mph
repeat for 20 mins

1 min @ 6mph
1 min @ 7mph
repeat for 20 mins
Protein shake (160)

lunch home made veg soup (140)
ryvita & tuna (170)

Mid afternoon
banana (90)
kiwi fruit (50)

Dinner
spicy chicken, spinich and potato (640)

Total cals 1640
 
A full progress report.

1 month into the calorie controlled diet and I have dropped from 190.4 lbs to 182.84 lbs. I have lost some of the excess on the midrift but there is still work to do.

My current excercise routine is 40 mins hard cardio 3 times a week, I have flurted with Weights in the past but nothing too serious.

My plan is to start excercising 5 days a week using either mon/wed/fri cardio and tue/thurs weights or mon/wed/fri weights with tue/thurs cardio. I am leaning towards the 1st option with cardio being interval training and the weights a full body programme.

I understand I will have to up my protein and calorie intake but that will not be a problem as I have good knowlege of diet and nutrition.
 
The decision is made.

weights and cardio, I am going to start slowly doing weights Monday and Friday. Both days a full body workout. Wednesday and saturday I am going to do cardio. I am going to put myself a weights routine together to start out with.

My goals are to keep trim but build up my muscle to improve my overall body appearance.

I am going to up my calorie intake to 2500 a day and at the same time increase my protein intake substantially.

I have a lot to learn about weights so it will be trial and error for the first few months but I will keep posting here with my workouts and progress. I have purchased a weight training book which shows all the excersises and gives a few basic routines to follow so doing the excercises correctly should not be a problem.
 
1st day on the weights.

Eggs for breakfast with wholemeal toast and a yogurt.

Mid morning apple, pear and banana.

trained each excersise 3 x 8 reps
Squat - barbell squat
chest - Barbell bench press
back - bent over barbell row
bicep - barbell curl
shoulders - front raise
tricep - dumbell shoulder press
calves - leg curl

I didn't go mad on the weight but I could certainly feel the burn (especially on the squats)

Immediately after training I had a protein shake with semi-skimmed milk.

Lunch was a cup of home made veg soup and chicken breast. Kiwi fruit and a banana.

Mid afternoon tuna sandwich.

Dinner sardine salad

supper slice of wholemeal bread with honey.

I am not sure if I should have another protein shake before bed on the days I train, anyone?


willy
 
Last edited:
WOW, The day after training and boy can I tell I trained. My legs feel heavy and sore despite the fact I run on a treadmill 3 times a week for the last 18 months! My chest is also tender as are my arms. I quite enjoyed the session with the weights and the routine seemed alright so I am gonna stick with this for 20 sessions or so. Upped the protein and lowered my carb intake but I am not sure about the calories I should be consuming. I was seriously hungry in the evening which must have been a result of the weights. Polished of a tub of cottage cheese with 4 ryvitas before bed! I must have been over 2500 cals yesterday.

No training today (not that I could if I wanted as I am sore) eggs for breakfast and fish for lunch with fruit mid morning. Plenty of water as usual.
 
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