Hey folks,
This is a cut n paste from my log, hope you dont mind me drawing attention to it here just as Im after some input. Feeling a bit **** with the man flu. Worse today not better. So as said below, using this as a moment to re-evaluate my direction.
Any input is greatly received.
Cheers.
Fri 07/03/08 - Update
Ok, so here we go. Im writing an update for a few reasons. To update things (duh!), and ideally for some forum input and make sure Im heading in the right direction.
Intro
Been back into training full swing since October. Im 35 (36 this month....) and 15 stone. I was 15.5stone in October and to be honest have struggled to shift fat since. I think Im doing most things right so have been somewhat puzzled why Ive not lost more fat. Sure I could be adding some muscle, but I just dont think I can loose fat and gain muscle at the same rate. My wife says she can tell a big difference but I struggle to see it visually. Like many, my biggest issue is my gut :(
I need to invest in some calipers (cant find my old ones) to keep check on my bf%. If I could see progress in this, it would help greatly (motivation etc).
Aims
I want to loose the gut. I want to add some muscle mass. Of course I want them both to happen at the same time, but I know I cant. So, Ive been trying to loose the fat first, hence the low calorie intake. I think though that I have been perhaps been concentrating too much on weights (despite being on low food intake) and not enough on cardio, until more recently. The longer I go on though, the more I feel I want to up my cals to try and add some mass.
Diet
The method to loose fat by diet hsa been a basic negative calorie each day. This has been based around 2000 - 2200 cals per day. Ive been using Fitday to keep track though I do this maybe one week every four weeks just to make sure Ive not drifted too much. Here is a typical Mon-Fri diet:
6AM Oats with skimmed milk, Protein shake with water, Omega 369 oil,
7AM Gym
8AM PWO
10AM Half pack chicken breast, handful cashews, banana
12PM Chicken wholegrain salad bap or Salad box with a tin of neat tuna, greek yoghurt
3PM Half pack chicken breast, handful cashews, banana
5PM Drive home apple
6PM Tea : Chicken & fresh veg or maybe bolognese on spinach bed.
Note, mid week I very rarely have any starchy carbs like potato, rice or pasta. Sometimes a little wholegrain rice. but Im usually happy on protein plus fibrous veg.
8PM Occassional Greek Yoghurt
9PM Couple of forkfuls of Peanut Butter. Protein shake in milk if havent been to gym that day (and so missed out on PWO)
On a weekend, I replace the 10AM and 3PM with a MRP shake.
Note, I seldom drink. Basically around once every two weeks Id have 1-2 beers at the football.
Suppliments
One a day multi vit each day - I think particularly important when cutting cals
Creatine - I was using CEE but have recently changed to try Creapure but havent started it yet
Whey Protein - for morning shake and any time I need to top up
Micro whey protein - for PWO
WMS - for PWO
Omega 369 oil - for good fats
Lipx6 - Just started these (fat burning)
Cardio
I do around 3 days per week, jog around my local park. Takes around 30 mins. Ive started adding busts at the uphills to act as HIIT. I sometimes also add a 10 min HIIT session to the end of my weights routine if I have time.
Weights
Been doing a 3 day split. Mon, Thu, Sat.
Mon - Back/Bi
Thu - Chest /Tri
Sat - Legs/Shoulders/Abs
Going ok, last routine been doing 6 rep sets as you can see from my log. Not sure this has been best though. On the understanding I cant expect to use this for size/strength increases if Im only eating 2K cals per day. So, was thinking of changing to less weight more reps. Less rest between sets. I think....
I tend to train for 8 weeks then have a week rest. As Im suffering from man flu at the moment, Im classing this as my rest period. Hence, taking the time out to re-evaluate.
Pics are Oct 07 and Mar 08.
