liftathomeguy Posted October 26, 2006 Report Share Posted October 26, 2006 Ok. It looks like some journal entries could be pretty useful. I actually bought myself a notebook - but I reckon this is a better option...bring on the feedback!!My goal is to see my abs for christmas, and bulk up in all the right places. My method is to maintain a saintly diet of high protein, sensible carbs, and minimal processed crap, while weight training 4 days a week with cardio on my off days. (and maybe my training days as well?)I am making sure I have a good breakfast every morning of natural muesli and unsweetened plain yoghurt. I'm having one or two protein shakes (with non-fat milk), and eating lots of fresh vegetables. I'm eating all the usual protein sources - lean beef, chicken, fish. I'm trying to eat 'real' food as much as possible rather than living off musashi protein bars (like I have done in the past). To satisfy sweet cravings I have some dried apricots and raisins on standby...I'm working with a trainer today to sort out a good training program - I guess that will be covered in journal entry two! Quote Link to comment Share on other sites More sharing options...
Andrew Posted October 26, 2006 Report Share Posted October 26, 2006 Go hard as a small suggestion go for Vogel’s barley & rye porridge for breakfast make it up as normal then mix some protein powder in it (strawberry or banana for best flavour) it tastes nice and will give you an some extra protein in your diet Quote Link to comment Share on other sites More sharing options...
liftathomeguy Posted October 26, 2006 Author Report Share Posted October 26, 2006 thanks for the tip! is that because muesli/yoghurt isn't so good? what are the extra benefits of the porridge? Quote Link to comment Share on other sites More sharing options...
Andrew Posted October 26, 2006 Report Share Posted October 26, 2006 No real added benefits apart from being able to add the protein powder to it…although it is probable is a bit cheaper Quote Link to comment Share on other sites More sharing options...
liftathomeguy Posted October 26, 2006 Author Report Share Posted October 26, 2006 choice thanks mate! Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted October 26, 2006 Report Share Posted October 26, 2006 Ok. It looks like some journal entries could be pretty useful. I actually bought myself a notebook - but I reckon this is a better option...bring on the feedback!!My goal is to see my abs for christmas, and bulk up in all the right places. My method is to maintain a saintly diet of high protein, sensible carbs, and minimal processed crap, while weight training 4 days a week with cardio on my off days. (and maybe my training days as well?)I am making sure I have a good breakfast every morning of natural muesli and unsweetened plain yoghurt. I'm having one or two protein shakes (with non-fat milk), and eating lots of fresh vegetables. I'm eating all the usual protein sources - lean beef, chicken, fish. I'm trying to eat 'real' food as much as possible rather than living off musashi protein bars (like I have done in the past). To satisfy sweet cravings I have some dried apricots and raisins on standby...I'm working with a trainer today to sort out a good training program - I guess that will be covered in journal entry two! Nice to see another journal!And yups I agree wit Andrew, porridge & protein powder is niiiiiicccccccccceeeeeeeee... just make sure the ingredients list says 100% oats, with no other added processed stuff. Look forward to reading your progress. Don't forget to take "before" pics :grin: Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 26, 2006 Report Share Posted October 26, 2006 Good one. How far from seeing abs are you at the moment? Quote Link to comment Share on other sites More sharing options...
deegee Posted October 26, 2006 Report Share Posted October 26, 2006 Good luck with your goal there, and I agree pics are the way to go even if you dont want to post them up they are great for comparison as you progress and with a digital camera so easy. Quote Link to comment Share on other sites More sharing options...
2guns Posted October 26, 2006 Report Share Posted October 26, 2006 good luck with your goals wil talk again soon and will come for a workout at bts sometime Quote Link to comment Share on other sites More sharing options...
liftathomeguy Posted October 26, 2006 Author Report Share Posted October 26, 2006 choice thanks guys!I went to the gym today and got the good old b/f test...21% and 74kg :shock: I'd like to get that down to 15% by christmas....is that realistic?I'm going on a 3 day split program, with a 4th day purely cardio at the gym, and on 'off' days I'm gonna make sure I do at least half an hour on my mountain bike. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 27, 2006 Report Share Posted October 27, 2006 The general consensus seems to say it's realistic to lose 1% BF a week. Don't try to lose more than this or you'll lose too much muscle as well.Bear in mind that at 15%, most people are still only just starting to see abs, though. Quote Link to comment Share on other sites More sharing options...
2guns Posted October 27, 2006 Report Share Posted October 27, 2006 Bear in mind that at 15%, most people are still only just starting to see abs, thoughhaha i must be about 15% then haha :pfft: Quote Link to comment Share on other sites More sharing options...
liftathomeguy Posted October 27, 2006 Author Report Share Posted October 27, 2006 1% per week...that sounds like a good goal. So 9 weeks until christmas should be plenty of time to get me down to 15%!I am focussing on working my legs HARD - which I have neglected in the past. It's kinda depressing that they need so much work to get up to scratch. Is it true that they will grow quickly if I stick at a decent leg program? (which is below)3 sets of leg extensions3 sets of leg curls (these killed me yesterday - I have such crappy hamstrings)3 sets leg press3 sets hack squats2 x 25 walking lunges3 sets calf raisesI have been put on a 2 day split program - one day is all legs (above) and the other day is my whole upper body. Is that right? Personally I don't know if I can really effectively work my whole upper body in one workout. Also I want to go 4 days a week and seeing it's such a huge leg program I don't know if I can do that 2 times per week! Quote Link to comment Share on other sites More sharing options...
liftathomeguy Posted October 31, 2006 Author Report Share Posted October 31, 2006 my knees are kinda weak. I trained legs today, and was ok with leg extensions, lunges and leg presses - but hack squats I had to abort because i could really feel too much stress on my knees. I'm ok with the burn and fatigue of training hard - but it really felt like i fi kept it up I was gonna do serious damage to my knees. i wasnt even using heavy weight - legs are my weak point unfortunately. Any advice on how to strengthen the knees? I was even thinking normal squats might be less stressful on the knees? Quote Link to comment Share on other sites More sharing options...
Andrew Posted October 31, 2006 Report Share Posted October 31, 2006 Ok this is just my opinion/suggestion if you want good legs then squat ….. 6-8 sets hell if you can handle it do even more, then 3 sets leg extension, 3 sets leg curl & 3 sets of calf raisesThis might sound like a basic leg program (and it is) but basic things work!!If you have knee problems get some knee warps Quote Link to comment Share on other sites More sharing options...
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