Blackstar's weekly newbie report with pics .....

[Blackstarninja]

Well here we go , pics as promised when I did my introduction .

http://www.nzbb.co.nz/forum/viewtopic.php?t=1499

Man , pretty scary putting these pics up for everyone to see as im pretty self conscious and its shocking to see how far Ive let myself go in a little under 10 months

Anyway here are the pics , I feel that I had to put them up , sorta good motivation I figure uploading new pics once a week and hopefully I can watch my body transform .

These pics where taken directly after my weight workout this afternoon , I sorta picked the best pics there as some of them were too shocking to show (ie the ones before my workout ) . Maybe when im all big (muscle wise) and bulked I will show you guys so we can look back and laugh ( I hope !)

So I started my training on thursday . Looking to lose a heap of that weight ( im 103 kgs at the moment , was 85 last december for my wedding ) and also pack on a heap of muscle . I dont really have a time frame in mind , just going to go hard from now on . Total lifestyle change is needed and thats what is going to happen .

Not sure if my long term goal is to compete but I would like to do a comp one day just for my own satisfaction .

Anyway Ive got up everymorning so far at 5.15 and gone for a 30 minute run (fast pace , no stopping ) and Ive decided to run every second night as well as my run everymorning .

Quite surprised that my fitness level isint as bad as I thought it would be as I havent excercised for 10 months . Happy I can still run at a fast pace for 30 mins but want to bump this up to 45 mins once the body gets out of the initial shock :pfft: (though at the end of 30 mins as I get back to my driveway I am absolutely stuffed )

In regards to weights Ive brought a set of 40kg weights along with a 10kg 6ft bar . Also got a set of dumbbell bars with collars that I can interchance the weights from the barbell to the dumbbells with .

Lifted 3 times so far and im going to try to lift weights at least 4 out of 7 days .

Feeling pretty weak at the moment as 50kgs is pretty heavy for me to bench the full 4 sets of 8 so im only doing 40kgs at 4 sets of 8 on my bench press .

Thanks to camo , im going to do this beginner BB workout but just add in a extra day and some extra reps as im just sorta doing whatever in my routine (if you can call it that!)

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)

Incline Dumbbell Press (8 reps x 3 sets)

Military Press

Lateral Raises

Dips (as many as possible)

Tricep Extensions

Day 2: Legs, abs

Squats (7 reps x 3 sets)

Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)

Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)

V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)

Barbell Rows (8 reps x 3 sets)

Deadlifts (8 reps x 3 sets)

Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)

Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

Day 4 : maybe a mix of different things ????

Because im training at home in the begining so I dont look like a right twat at the gym and so I can learn all the basic BB techniques , I will have to find replacements for the bits of the workout above that use machines like the lat pulldowns etc .

Time for a bit of internet sluething ...... 8)

Supplement wise Ive brought a big tub of 100% whey protein from EAS which actually tastes really nice with supertrim milk ( not so nice with water) , and a heap of EAS thermodynamx jars . I used these while losing my 20kgs for my wedding and they worked a treat so hoping they will help me cut down here too .

Taking 2x thermos 20mins before my 5.15am run and downing a protein shake after my run along with a heap of water . HAving another protein shake at 10.30 smoko , another 2x thermos at 12.00pm , a chicken and salad roll at lunch at 1.00 pm , another protein shake at 5.00pm once I get home from work and doing my weights workout , light dinner at 7.00pm (tuna and salad or chicken or something similarily healthy) , pop another 2x thermos at 8.00pm and either do my 30 min night run at 9.00pm and have another protein shake directly after or if Im not running just a protein shake before bed at 10.00pm

I know this is long and drawn out but figured I may as well put all my cards on the table so you guys can see where im at .

Any comments / suggestions are most welcome as im sure what im doing isnt 100% correct .

Thanks for reading and checking out the pics .

If I have a good or bad day with my weights and running I will post up to let you guys know .

Next picture update Tuesday the 13th :wink:

P.S Im not the best with a camera so sorry about some of the not so clear shots !

[Pseudonym]

I dont really have a time frame in mind , just going to go hard from now on . Total lifestyle change is needed and thats what is going to happen

That's exactly the right attitude. If you can do this, you're as good as there already.

Because im training at home in the begining so I dont look like a right twat at the gym and so I can learn all the basic BB techniques , I will have to find replacements for the bits of the workout above that use machines like the lat pulldowns etc .

Time for a bit of internet sluething ...... 8)

First of all, don't worry about looking like a twat at the gym. We've all done that. Hell, some of us still do that! As you're discovering, the gym can offer a lot more variety on exercises, so you're short-changing yourself by not going. Having said that, there are substitutes you can do at home. Lat pulldowns = chinups (maybe with assistance if needed). Just ask us if you need any others.

a heap of EAS thermodynamx jars . I used these while losing my 20kgs for my wedding and they worked a treat so hoping they will help me cut down here too .

I'd be a little wary of taking thermos too early. You shouldn't need them to lose fat just yet. Better to use them later on when it gets harder to make progress, IMO.

Taking 2x thermos 20mins before my 5.15am run and downing a protein shake after my run along with a heap of water . HAving another protein shake at 10.30 smoko...

Woah! Stop right there! Where's breakfast?! Especially after having just gone for a 30min run on an empty stomach, you need to get some good carbs in there too. Maybe porridge?

Also, maybe you've missed it out, but you haven't listed any other carbs throughout the day other than a bread roll for lunch. Are you getting anything like potatoes/pasta/rice for dinner?

Good on you for posting photos. It's easy to put up a pic when you're feeling good about yourself, but to show yourself out of shape takes real guts - well done. It's good that you plan to do regular updates, but to be honest I think a set of photos every week is overkill - you simply won't see much of a difference in that time. I'd suggest every 3-4 weeks instead.

[Cammo]

Nice going on starting the journal mate - it's a great way to get advice an to track progress!

Anyway Ive got up everymorning so far at 5.15 and gone for a 30 minute run (fast pace , no stopping ) and Ive decided to run every second night as well as my run everymorning .

If you are going to be lifting 4 days a week, this is too much cardio in my opinion. If you keep up this amount of cardio & lifting for too long you will eventually start overtraining & will get sick.

I'd recommend your running on days you aren't lifting.

Day 4 : maybe a mix of different things ????

If you take a look at that beginners workout, it's based on push/pull/legs.

A few guys I know that like to incorporate a forth day into this type of routine put another push day in there but make it a bit lighter.....

This would be an example week:

Push Day (heavy day)- Monday

Pull Day - Tuesday

Push Day (light day) - Thursday

Legs - Friday

Just an idea :wink:

Supplement wise Ive brought a big tub of 100% whey protein from EAS which actually tastes really nice with supertrim milk ( not so nice with water)

Your body will digest the protein faster if you have your shakes in water - I would recommend only adding milk to your last shake at night.

another protein shake at 5.00pm once I get home from work and doing my weights workout , light dinner at 7.00pm (tuna and salad or chicken or something similarily healthy)

I would try and get some real food (not just protein powder) into me as soon as possible after my workout - this includes carbs.

I would have to agree with everything Pseudonym has mentioned also.

Keep us posted.

[poos_n_wees]

First of all.. I also applaud you for putting up your pics! And good to see you've started a journal

Meal 1

Taking 2x thermos

[CARDIO]

protein shake

Meal 2

protein shake

2x thermos at 12.00pm

Meal 3

chicken and salad roll

Meal 4

Protein shake at 5.00pm

[WORKOUT]

Meal 5

tuna and salad or chicken or something similarily healthy

2x thermos at 8.00pm

[CARDIO]

Meal 6

Protein shake

:shock:

This is what I came up with when splitting up your intake into 6 meals... definitely not enough! Like Pseudo said.. if you're out running in the morning, then you'd definitely wanna get a decent breakfast in ya (oats & protein powder + fruit?) before you head off to work. Oats (or any other slow-releasing carb source) for the energy you'll need for the day, and protein because your body's been starved of it for the 8 or so hours you were asleep... and to stop muscle catabolism from the run.

Having a protein shake for meals 2 and 4 are fine.. but you could add a carb or fat source in there (ie. nuts/cornthins?) After your workout you'd also want a protein shake (whey protein for its fast absorption qualities) + a high GI carb as soon as you've finished. (CLICK ME!)

And green fibrous veges are a dieter's best friend (well, they were mine anyway :grin:) Add looooottts of these to any of your meals and they'll help keep you full (and regular).

Hope I'm not confusing you - its just that cardio is a distant second to diet when it comes to fat loss... so I think its important to look to your diet first before doing endless hours of cardio

[Blackstarninja]

Thanks for the great responses guys , righto Ive gone and brought a big box of uncle tobys oat temptations for breaky . Single sachets and all you have to do is add water and microwave for 60 secs . Quick , easy and has 4g of protein and 22g of carbs so all good . Better start to the day from tommorow with my protein shake 8)

Also having water with my morning protein shake now and having milk with my shake just before bed as suggested . Now just gotta get used to the watery taste in the morning ! JUst skull it down worked well this morning hehehe

Normally do have some sort of carb with dinner , just forgot to mention it .

For dinner tonight I had 2x small lamb chops cooked on the old george forman grill , mashed potatoes , and steamed brocolli silverbeat and beans .

Also Ive decided to keep the cardio just to the mornings and skip the night time run as cammo said I might burn out with running everymorning and night .

Anymore suggestions please let me know . Ill let you all know how I go with my weights tommorow !

[Cammo]

Also having water with my morning protein shake now and having milk with my shake just before bed as suggested . Now just gotta get used to the watery taste in the morning ! JUst skull it down worked well this morning hehehe

You have to skull it down so it doesn't start to seperate & get nasty - I always add a banana to mine, thickens it up a little as well as adding some simple carbs to help the protein absorb a bit faster.

Everything looks pretty good (although lamb is one of the fattier red meats :wink: ).