saint72

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I thought I would start a log to monitor my progress and keep me focused and keep me honest! sorry its long winded but thought it best give as much detail as possible as I am hoping to get plenty of advice with regards to training diet etc.


General Info

Age 36
Height 5’5
Weight 175
BF% not 100% sure on this I was guessing about 25%? I recently brought some digital callipers from a link on this site and they have come out at anything from 13 to 17 which I find hard to believe. I must admit that though it takes some times getting used to using them so hope I am doing in properly have to get readings from chest, gut and thigh very tough to get hold of enough flab to get decent reading for chest and thigh although this is not a problem for the gut lol.

I have been training since around October (although totally wrong new listed routine only started 6 weeks ago) Only started with protein and supplements since feb, and diet now been running for 1 month.

Goals

A bit like everyone I suppose, I want to see those elusive abs, get a good size and increase strength. I used to be in half decent shape playing football 3 times a week, running and doing weights (although totally wrong but it was at least something!)

I had to give up football 3 years ago when I dislocated my knee and I wasn’t getting any younger, Just after this I had 2 kids very close together so there has be no free time for a few years. Now they are getting a little older I am getting some time back for myself so after spending last summer to afraid to take my top off I decided in October to do something about it with the big 40 approaching and had just hit 14 stone!

This was and is my inspiration to a change in lifestyle not a quick fix!

History

I have trained on and off for years but never kept to it just a couple of months on then nothing, decided it was time to do something about it before it was to late..

From reading these forums I have realised all the training I had done in the past was a waste of time and was training far to much and ignoring all the main parts that shouldn’t be ignored, I never trained legs back triceps etc, never did any compound stuff, basically I worked shoulders, chest, arms and abs for 7 days a week for 1.5 hours each day I didn’t have a bench and only had very small weight set so was doing silly amount of reps to feel anything. I never did anything about my diet either and used no supplements or protein etc. On the one good side it did help me lose a bit of weight. Luckily I found this website in February which has started me down the right track! I learned there are basically 4 things to get right rest, diet, training and supplementation.

Rest

Unfortunately this is the 1 thing I can’t completely fix, With 2 kids under the age of 3 good quality sleep is something I can barely remember! Once every few weeks I get a good straight 7 hours but most nights I am up around 2-3 times a night although things are gradually getting better so maybe with some luck not to far down the line I won’t feel like a total zombie all the time! Lol

I am also not sure if I may still be overtraining to some degree but that will be covered by the training section.

Supplements

Although I trained a little in the past I never bothered with or understood the need for some assistance. The only Protein I got inside me each day was usually by accident was most probably only having 50-100g a day and didn’t even give protein a thought! Now I take the following a daily basis

Morning Shake
5g BCAA
5g L-glutamine
Whey

Multivitamin tablet
3 fat burners during the day

PWO Shake as per morning but 10g L-glutamine I would like to introduce some corn flour but the diet I am on don’t allow me enough carbs in a day, would like some views on this please.

Mono Creatine caps 4 x 700mg 30 mins pre workout and 4 again after workout.

Diet

My diet was totally ****e, I lived on crisps, choc, whole packs of biscuits at a time, fruit gums and takeaway at least 4 times a week and this was just the evening! Being an engineer on the road lunch was either drive thru's or pasty pies etc from garages. I ate massive amounts of the wrong carbs, when I did diet I went to basically eating sod all fat but was still eating mass amounts of pasta rice bread etc and only eating about twice a day but large amounts. Since reading these forums I have cleaned up my diet considerably and got a 12v cool box for my van which keeps all my food and drink nice and fresh all day!

I have always been a big eater and as I am getting older the metabolism isn’t the best! Pscarb has kindly set me on the right track and I am getting used to eating the different foods smaller and often and feel a lot better for it and even enjoy cooking!

Paul has put me on the following carb cycling diet.

Mondays Low
Tuesday Mid
Wednesday Low
Thursday Mid
Friday Low
Sat refeed - cheat
Sunday Low

Low Day 265/50/95
Mid Day 250/200/75
Re-feed 200/500/50

He did say on Saturday fats can go a bit higher but not to take the **** with to many poor fats.

I have got in a good habit of preparing and recording details on what I will eat for the next day the night before this means I am usually pretty close to my targets.

I keep a book and record everything I can down to the very last gram of fat & carbs etc, this also helps keep me disciplined although my friends think I am mad lol.

I have only been on this diet since mid march but am very happy with it at present.

Here are some examples of what I eat on a low day 265/50/95 being the target.

Breakfast Shake
Whey
Milk 100ml 100 ml water
Egg x2
Natural Peanut butter 25g

Mid Morning
Chicken 100g with small salad and 4 fish oils caps

Lunch
Chicken Sandwich
(2 slices of Burgen Low Gi seeded bread think this is a good bread 2 slices = 13/24/8)

Mid afternoon
Almonds 25g
Les kol Cheese (advised by Pscarb and real nice!) 30g

Workout about 4pm

PWO shake with...

Whey
Water
7g bcaa
5g L-glutamine
2 eggs

About hour or so later evening meal

Scrambled egg x2 with 50g milk
About 150-200 Low fat healthy living gammon steaks

Before bed

Protein shake with water and whey

This is a very typical day giving me totals of 276/48/91 sometimes I will swap out chicken of the morning and have Turkey rashers or extra lean bacon or some diced beef .Evening meal is usually some sort of lowish fat meat with scrambled eggs or a low carb chilli with no rice or a slightly modded version of Dels world famous chilli meatballs which I am beginning to live on! Damn there good!

That covers the 4 low days pretty much they don’t vary to much there hard going sometimes but getting easier!

Mid day target being 250/200/75

Breakfast Shake
Whey
Oates 50g
Milk 200ml
Egg x2

Mid Morning

Bacon 4 healthy living lean rashers
Banana

Lunch
Chicken or Beef Sandwich with Burgen low Gi seeded bread.

Afternoon
100g Chicken
Banana
3 Fish oil caps

Train

PWO shake
Whey
Water
Eggs x 2
BCCA & L-glutamine
Corn flour 25g (The 2 mid days are only days I can get a few carbs in a pwo)

Evening Meal
Basmati Rice 130g
Nandos Peri Peri hot sauce
150g Chicken

Bedtime
Whey
Water

This gives figures of 271/200/71 a little over on the protein but don’t think that’s anything to get concerned about.

Evening meal is almost always Basmati rice with Nandos or a chilli or meatballs.

Sometimes will jig the carbs about to allow for a nature valley granola bar or a bowl of cereal (lizzi’s low gi granola or special k with oats and honey both real tasty wish I could have them everyday!)

Saturday cheat re-feed day!!

The day I look forward to the most! Yet surprisingly I struggle the most with!

Target figures 200/500/50 like I mentioned earlier Paul said could go a little over on the fats but I seem to maybe be taking it a bit too far!

Here is this Saturday for example

Milk total 400ml
Oates 75g
Whey
Toast 1 slice
Low GI Granola
Granola Bar
Apple
Honey & Oates special k
Banana

This only took me to around 2-3pm (was up early) and gives me totals of 84/250/50 from this you can see I about half way through my carbs but have already used up my quota of fats (although most are good) I stopped recording after this feeling a bit down hearted I went on to have the planned Chinese with apple crumble and custard and 1 bar of choc. Just wandering just how bad this is for a cheat day? I love cereal but the milk and high fats in the granola eat into my allowance badly guess I could change to another cereal which is low fat but real look forward to it and the milk soon adds up although I don’t believe semi skimmed milk to be the worst thing in the world for 1 day so any advice on structuring my cheat day would be appreciated. Its kind of tuff being up for 18 hours in a day and keeping to these figures at times.

Training

Here is my weekly routine what I would ask you to keep in mind is I have very limited time to train due to kids and work.

I have about 45-60 mins max which includes set up and putting everything away again & shower... no time for a gym etc.All of this has been compiled with the fact that I have to train in a very confined space in a bedroom with no training partner and no desire to put the weights through the floor boards! I started this routine about 6 weeks ago I never even had a bench before (now have a small foldable one) and as a I stated earlier have never done any work on legs, back triceps etc before and never benched or deadlifted until I started this routine.

All the mentioned weights are plates only as I have no idea how heavy my bars are. I am ready to go up on weight on some sets but am awaiting delivery of a new weight set as I ran out of bar space with the poor weight set I have i.e. (20kg is most I can get on a d/bell)

Monday to Friday I do 30 mins on stepper immediately after waking up I intend to start running Saturday and Sunday when the weather turns.

Monday
Shoulders/traps/triceps

30 mins cardio AM

Arnold d/bell presses 3 x10 - 15kg
B/bell Upright row 3x 10 - 32.5kg
Bradford/Rocky presses 3 x 10 (20 in theory) – 30kg
Shrugs 3 x 10 - 65kg
D/bell 1 arm tricep extensions 4 x 10 - 12.5kg (2 sets each arm)
D/bell seated tricep press 3 x 10 - 20kg
Seated tricep press 3 x 12

Tuesday this is the only day I have a training partner, when I can get to my mates garage its safer and easier to try harder weights etc he ordering a squat rack soon so these will be added to Tuesday

Tuesday
Chest/back/legs

30 mins cardio AM

Bench Press 3 x 10 - 57.5kg
Flat bench flyes 3 x10 – 15kg
Straight arm d/bell pullovers 3 x 10 – 20kg
Deadlift 3 x 10 – 67.5kg
Straight leg deadlift 3 x 10 – 67.kg
Single leg extensions 4 x 10 (2 each leg) - 20kg all that will fit on bench till better weights come.

Wednesday
Biceps,Lats,Abs

30 mins cardio AM

Pull ups 4 sets 6,7,8,10
B/bell curl 3 x 10 – 32.5kg
Concentration curls 4 x10 – 15kg
Bent over b/bell row 3 x 10 – 37.5kg
V crunch 3 x 12
Oblique Crunch 3 x 12 for both right and left side
Lying alternate leg extensions 2 sets of 16 (i.e. 64 total)
Two point box stretch 4 sets 1 min hold each set
D/bell side bends 4 x 10 – 20kg

Thursday
Shoulders/traps/triceps

30 mins cardio AM

Same as Monday’s routine

Friday
Chest/back/legs

30 mins cardio AM

Same as Tuesday but at home alone.

Saturday

Rest day running planned if and when summer arrives.

Sunday
Biceps/lats/abs

As Wednesday with running planned in summer.


Well that about covers everything sorry its long but am hoping to get good advice so thought it best to go into as much detail as possible, will update with pics every month or so.

fozyspilgrims

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