my mean 12week program workout mean

[poos_n_wees]

Things I've learnt so far.

I've learnt that anyone can push more out of themselves than what they think they can.

No retreat no surrender. Also,

Thanks to the guys. I've learnt more and more about nutrition, since the advice I was given I've cut most processed food from my diet, began to eat porridge and fruit before workouts, tins of tuna during the day and meat and heaps of veges at night, mind you its abit yuk but I keep thinking to myself that this food is the energy needed for my body. Im sure over time id get to love it??

Awesome buddy :nod: You'll notice some real differences in your physique with the change in diet.

There's lots of spices/herbs etc you can use on your veges and meat so it doesn't taste so bland. I've been having alot of sliced cabbage with lemon pepper seasoning lately... yummo. Try checking out the Recipes section for some ideas too

[nzidol]

Kia ora Koutou,

Just a update!......Thanks guys. I eat a whole lot better since the advice, mornings before my workout I eat porridge and a banana.

after workout I have a fruit bow

Before lunch or at lunch Tuna and water

Afternoon rice cake maybe two or three

Dinner usually late meat and veges.

Breakfast and dinner is sussed! Don't know if dinner is to late though.

As for in between those time can be hard, manage the tin fish pretty good though, just times might not be constant.

Anyways........Workouts been going all good, still abit fat but in saying that I can feel my muscles underneth. Im keen for cardio but I'll stick my programe out for another 8 weeks then I'll get into the cardio buzz.

Today: had a mean as bootcamp style workout. Ran for like 10ks,. It was hard as, although I ran like a turtle, Im quite proud to say I didd'nt give up, It was a Huge battle within myself, glad I ate my porridge! then at the end........... we had a swim at petone beach yippee!

[Andrew]

after workout I have a fruit bow

You need more protein, best thing after your workout would be a protein shake & fruit

plus some form of protein in your breakfast would be good

[nzidol]

Well, well well where do I start??

Working out hasn't been a problem this week been getting through the reps and sets ok............ well I'm pleased............. on the other hand however, Nutrition is starting to be a bit of a struggle, not that I'm eatting junk, far from it but I think its the quality of protein that I'm finding hard to cope with. Over the last week I've made that point known to everyone here and I have taken note. Thanks to you all for the advice!

I decided to make a cheap protein shake using chocolate yogat, milkpowder, egg white, milk however after drinking it over the weekend I was feeling abit heavy therefore I might just have it once a week, when? Im not sure maybe before workout 1??

Well actualy I might just drop it altogether Try again.

[nzidol]

workouts been going great, slowly inching up the load.

Guess what!!!

People are starting to notice changes in my body. People are making comments such as You're trimming up! You're looking good! and Are you working out?

I couldint see it in my self but hey - all is well and slowly but surely getting better!!!

Bring it on week 6

[Pseudonym]

Good stuff, man! When other people start noticing changes, you know you must be doing something right.

[poos_n_wees]

People are starting to notice changes in my body. People are making comments such as You're trimming up! You're looking good! and Are you working out?

I couldint see it in my self but hey - all is well and slowly but surely getting better!!!

[nzidol]

Stuck with what I've been doing for the last 5 weeks programe wise. its been going good. Getting a wee bit tired of the same routine but I trust it. I am begining to feel stronger and look awee bit different too. not long to go then I'll start adding a heavy cardio routine. I thought the next 6 weeks I'll up my poundage a whole lot more. Going to need a spotter. I have been thinking of that for the last week or so.

I've brought me some whey protein powder. $10 worth from a petone healthfood store, can't wait to use it!!! Its unflavoured so any tips for a broke student would be nice.

Anyways all is well and good Look forward to the next 6 weeks.

Yo check out my reveiw on the Power House gym

[nzidol]

Kia ora koutou,

Had a mean shop on sunday. Most definately getting my protein and 5 fruit and vege.

Really maxed out my bench on monday, pushing 60kgs now. Keen to get to 80 by november.

Started doing light cardio and core exercises in the morning. Also some dead lifts and squats.

I'm really looking forward to next year when I'll most defnately be looking like a bigger, stronger, healther person. I can see the end and I can't wait to change my programe.

I'm sort of thinking about it already. After the next 6 weeks is up I thought I'd start another 12 week programe of super sets and drop offs. Also, some heavy cardio. Very keen.

[nzidol]

Kia ora koutou,

Managed to push my max this week in every exercise. It was a huge battle! I was glad to have a spotter with me.

Bench press - 6reps at 60kgs (thats not the bar included)

8reps at 50kgs

10reps at 40kgs (could have pushed more)

Incline dumbell press - 6reps at 30kg

8reps at 25kgs

10reps at 20kgs

Seated dumbell press - 6reps at 20kgs

8reps at 17.5kgs

10reps at 16kgs

Pec fly - 3sets-15reps at 18

Side raise - 3sets-15reps at 6kg

French press - 3sets-15reps at 15kgs

Front raise - 3ets-15reps at 6kgs

Press ups - 3sets (veryhard! I try and do as much as I can, but usualy aim for 15 then try and push another 5)

Tricep bench dips - 3sets as many as I can

workout2

Close pull ups 3sets 10reps (very hard)

Lat pulldown 3sets 20reps 45, 35, 25 (very hard)

Seated row - 6reps at 60kgs

8reps at 55

10reps at 50

Upright row - 6reps, 8reps, 10reps

Straight arm pulldown - 3sets 10reps at 48

12reps at 46

15reps at 44

Single arm row - 6reps at 25

8reps at 22

10reps at 20

Barbell bicep curl - 3sets 15 reps at 14

As well as these two programs, I've also started doing skipping for 10 minutes most morinnings as well as squats, core work on the swiss ball

and other random exercises for a half hour duration in a circuit style format. Also, been getting the heart rate up with games of touch, soccer and whatever eles is going on at lunch time and after school.

Feeling much more confident in regards to nutrition. Eatting well. No longer tired during the days. I eat alot of tin fish during the day and the odd tin of creamed rice. Eating plenty of veges and its really nice!

Over all I think I'm doing alright. Might just work on trying to cut down my rest time between sets to get that hypertrophy goin a bit better.