UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post - kaz28 journal Day 1 of training 5-5-08

kaz28 · 07-05-2008, 01:54 PM

My training and diet so far:
I am new to BB so any suggestions would be great!
I thought I'd follow the RO-CHO eating plan!?
Day One: No carb day
7am - Walked the dog some light jogging inbetween
8am - 1 egg and 2 egg whites, Whey Protein shake
10.50 - tin of tuna (drained) with 1/2 tin of drained choppped tomatoes
13.00 - Wafer thin Smoked turkey (7 slices) 1 heaped Tbs Low fat cottage cheese, Bostro lettuce, 4 cherry tomatoes. 1 Tbs Veridian Sports Perf. Oil
16.30 - Whey Protein with Cod Liver Oil + Evening Primrose Oil tab, x2 Glucosamine Tabs
18.30 - 1 Sainsburys 100% beef burger (grilled - all fat out) x2 cherry toms, Spinach and Green beans dry fried.
10 - Bed
Day Two: Low Carb day
6.30 am - Museli with 1/2 semi skimmed milk and 1/2 water, 2 heaped tbs Low Fat Cottage Cheese
8.00 - GYM - CHEST and TRICEPS - Maximuscle Creatine whilst working out - (finished rest after workout)

5 mins X-trainer warmup
Bench Press - 1x20 Just bar; 1x12 @2.5kg each side; 4x12 @ 5kg each side
Flies - 1x12@2.5kg; 3x12 @5kg
Incline Bench - 3x12@7.5kg; Notched up back rest 3x12@7.5kg; notched up again 3x12@7.5kg
Pec Dec - 3x12@12.5kg
Seated Chest Press Machine - 3x12@25kg
Tricep (dumbell Overhead - sorry don't know name of this exercise) - 3x12@7.5kg - used 2 hands
Tricep dips on bench 1x12 feet raised; 1x12 feet on floor (someone pinched bench!!) ; 2x12 feet raised again

10am - Whey Protein shake with Veridian Sports Perf. Oil
1pm - tin of tuna drained, Raw Spinach, 1 heaped tbs Lo Fat Cottage Cheese, 4 cherry toms, 1 beetroot
4.30pm - Raw Spinach, Wafer thin SMoked turkey (7 slices), 1 tbs Low Fat Cottage Cheese, 1/2 packet of micro rice
6.30-7pm - Green bean, Sainsburys 100% beef burger (grilled, all fat out) 1 tbs Low Fat Cottage Cheese
10pm -Bed

Day 3: High /carb Day (today so far)
6.30am - 4 fried egg whites wth 1 tbs cottage cheese, bowl of museli - 1/2 water 1/2 semi skimmed milk, multi vit
7.30 - GYM - LEGS
Maximuscle Creatine whilst working out finished drink after workout

10 mins X-Trainer Warmup
Squats - 1x12 squats no weight, 2x12 with 10kg D.Bell each hand
Squat Rack - 3x12 with 10kg each side of bar
Multi directional lunges (forward - side - back) holding 5kg dumbells 5 each leg
Horizontal Seated Leg Press - 1x12@70kg; 1x12@80kg; 3x12@ 90kg (will increase weight next time)
Leg Extensions - 1x12@30kg; 3x12@40kg
Leg Curls - 1x12@40kg; 3x12@50kg

8.30 - Whey Protein with Veridian Sports Perf Oil on 1 Weetabix, 1 apple,
1pm - Just making myself Wafer thin Smoked Turkey (7slices), Broccoli, 1/2 pack micro rice, 4 cherry toms, 1 tbs Low fat cottage cheese.

Am I on the right track?!? I know its early days yet.

07-05-2008, 01:54 PM	#9 (permalink)
kaz28 Gym Addict Join Date: May 2008 Location: South Wales Posts: 279	Re: kaz28 journal Day 1 of training 5-5-08 My training and diet so far: I am new to BB so any suggestions would be great! I thought I'd follow the RO-CHO eating plan!? Day One: No carb day 7am - Walked the dog some light jogging inbetween 8am - 1 egg and 2 egg whites, Whey Protein shake 10.50 - tin of tuna (drained) with 1/2 tin of drained choppped tomatoes 13.00 - Wafer thin Smoked turkey (7 slices) 1 heaped Tbs Low fat cottage cheese, Bostro lettuce, 4 cherry tomatoes. 1 Tbs Veridian Sports Perf. Oil 16.30 - Whey Protein with Cod Liver Oil + Evening Primrose Oil tab, x2 Glucosamine Tabs 18.30 - 1 Sainsburys 100% beef burger (grilled - all fat out) x2 cherry toms, Spinach and Green beans dry fried. 10 - Bed Day Two: Low Carb day 6.30 am - Museli with 1/2 semi skimmed milk and 1/2 water, 2 heaped tbs Low Fat Cottage Cheese 8.00 - GYM - CHEST and TRICEPS - Maximuscle Creatine whilst working out - (finished rest after workout) 5 mins X-trainer warmup Bench Press - 1x20 Just bar; 1x12 @2.5kg each side; 4x12 @ 5kg each side Flies - 1x12@2.5kg; 3x12 @5kg Incline Bench - 3x12@7.5kg; Notched up back rest 3x12@7.5kg; notched up again 3x12@7.5kg Pec Dec - 3x12@12.5kg Seated Chest Press Machine - 3x12@25kg Tricep (dumbell Overhead - sorry don't know name of this exercise) - 3x12@7.5kg - used 2 hands Tricep dips on bench 1x12 feet raised; 1x12 feet on floor (someone pinched bench!!) ; 2x12 feet raised again 10am - Whey Protein shake with Veridian Sports Perf. Oil 1pm - tin of tuna drained, Raw Spinach, 1 heaped tbs Lo Fat Cottage Cheese, 4 cherry toms, 1 beetroot 4.30pm - Raw Spinach, Wafer thin SMoked turkey (7 slices), 1 tbs Low Fat Cottage Cheese, 1/2 packet of micro rice 6.30-7pm - Green bean, Sainsburys 100% beef burger (grilled, all fat out) 1 tbs Low Fat Cottage Cheese 10pm -Bed Day 3: High /carb Day (today so far) 6.30am - 4 fried egg whites wth 1 tbs cottage cheese, bowl of museli - 1/2 water 1/2 semi skimmed milk, multi vit 7.30 - GYM - LEGS Maximuscle Creatine whilst working out finished drink after workout 10 mins X-Trainer Warmup Squats - 1x12 squats no weight, 2x12 with 10kg D.Bell each hand Squat Rack - 3x12 with 10kg each side of bar Multi directional lunges (forward - side - back) holding 5kg dumbells 5 each leg Horizontal Seated Leg Press - 1x12@70kg; 1x12@80kg; 3x12@ 90kg (will increase weight next time) Leg Extensions - 1x12@30kg; 3x12@40kg Leg Curls - 1x12@40kg; 3x12@50kg 8.30 - Whey Protein with Veridian Sports Perf Oil on 1 Weetabix, 1 apple, 1pm - Just making myself Wafer thin Smoked Turkey (7slices), Broccoli, 1/2 pack micro rice, 4 cherry toms, 1 tbs Low fat cottage cheese. Am I on the right track?!? I know its early days yet.