TeamFatBoy starts a Journal

[teamfatboy]

FWIW, just looked at HRM, logged around 8900 cal of exercise (cardio n weights) for the week. Surely that should shift something...

[biggurl27]

Yikes yes I would say so

[poos_n_wees]

FWIW, just looked at HRM, logged around 8900 cal of exercise (cardio n weights) for the week. Surely that should shift something...

Holy!!

Heh, I get thoughts like that after a heavy session of weights or a hard slog with cardio Like, "damnit! I better notice a difference soon!!"

[teamfatboy]

Monday 4 Aug

0500 cardio - 3m warm-up, 40m load, 2m cool-down

0730 Legs part 1

SM Squats (warm-up 2x 10 at 40kg) 2 supersets 10/12, first @ 100/80, second 80/ 60.

SM lunges - 2 supersets 10/15, first at 80/60, second 70/50 :evil:

ISO leg extensions - 2 supersets 10/15 at 25/20kg per side

Abs - prone holds 3x 45s

This was an eye-opener...despite the carb day yesterday, I couldn't keep the weight at last week's level, so the calorie deficit's starting to show. I gotta re-order the Harden-Up supps :pfft:

[marky65]

Great going TFB. :clap:

Can you put some more of your die up please. I am back on the 8 meals a day for the next 4 weeks and need some different ideas.

[teamfatboy]

Yep, bearing in mind this is for a 46yo 100kg guy aiming at a 500cal deficit over maintenance needs.

0500 - pre-cardio - coffee (black), aspirin, creatine

0600 - post-cardio - 10 egg whites (frozen from Eggcel), 1 protein shake (PS) - I make this into a shake in the blender, 1 apple, tribulus, glucosamine/chondroitin and ZMA

0730 - first weights workout

0830 - 100g cooked brown rice, 1 PS, 1 apple, coffee (black)

1100 - 50g cooked (100g raw) roast beef, 2 cups lettuce, 1 tomato, some cucumber, 1 PS, 10g flaxseed oil

1300 - 100g brown bread, 1 apple, 1 PS

1500 - 120 tuna in water, 1 PS

1700 - 1 serve maltodextrin, 1 apple

Before workout - 1 coffee, 1 aspirin

1730 - second weights workout

1900 - 80g cooked (100g raw) chicken breast, 2 cups lettuce, 1 tomato, some cucumber, 1 PS, Tribulus

2100 - second cardio (40m under load)

2200 - after cardio, creatine and ZMA

This will likely work for me - but everybody's different. It's fairly classical, I guess - lotsa little meals often. I don't vary it at all - if I had to think about messing with it, it'd just do my head in! So it's not imaginative, but I could care less about that, I just wantz DA RESULTZ

[biggurl27]

Looks good TFB, look forward to hearing your progress

[teamfatboy]

Monday 4 Aug (continued)

Legs Part 2: Hamstrings, the Revenge!

Warm-up - Life-fitness Lying leg curls, 20 at 25kg

Lying Leg curls - 10 at 40kg, 8 at 50kg, 6 at (oops!) 50kg- kept weight for form, 12 at 35kg

Stiff-legs - 8 at 70kg, 6 at 110kg, 6 at 130kg...no, not quite, nailed four good 'uns, one ropey one and finished with a good one after a five-breath break.

HS leg curls- 5 sets of 10 at 45kg

Abs - Incline twists w/ mediball- 3 sets of 20 e/s

Diet - absolutely as previously advertised - in fact, it's time to go George some chook before I go out to a meeting.

Cardio 2m warm-up, 40m load, 1m cooldown, 533cal

[poos_n_wees]

0500 - pre-cardio - coffee (black), aspirin, creatine

0600 - post-cardio - 10 egg whites (frozen from Eggcel), 1 protein shake (PS) - I make this into a shake in the blender, 1 apple, tribulus, glucosamine/chondroitin and ZMA

0730 - first weights workout

0830 - 100g cooked brown rice, 1 PS, 1 apple, coffee (black)

1100 - 50g cooked (100g raw) roast beef, 2 cups lettuce, 1 tomato, some cucumber, 1 PS, 10g flaxseed oil

1300 - 100g brown bread, 1 apple, 1 PS

1500 - 120 tuna in water, 1 PS

1700 - 1 serve maltodextrin, 1 apple

Before workout - 1 coffee, 1 aspirin

1730 - second weights workout

1900 - 80g cooked (100g raw) chicken breast, 2 cups lettuce, 1 tomato, some cucumber, 1 PS, Tribulus

2100 - second cardio (40m under load)

2200 - after cardio, creatine and ZMA

WOW TFB! All these little meals and TWO different workouts :shock: I don't know how you do it :clap:

I don't vary it at all - if I had to think about messing with it, it'd just do my head in! So it's not imaginative, but I could care less about that, I just wantz DA RESULTZ

I'm the same. If it doesn't change, then everything's easy to prepare and you get into a set routine :nod:

[teamfatboy]

Tuesday 5 Aug

0500 - Cardio - 2m warm-up, 40m load, 1m cool-down (putting out the trash)

Arms

0715 - Arms

Warm-up, 2 sets of 10 hammer curls 10kg*

BB Curls - 2 supersets 10/15, 25/17.5kg both times, 1m between s'sets

Preacher curls - 2 supersets 10/15, 25/15 both times, 1m between s'sets

Rope Pushdowns - 2 supersets 10/15, 25/15 both times, 1m between s'sets

Bench dips - 2 supersets 10/15, legs-out/ legs-in, 1m between s'sets.

Abs - bench knee raises, 3 sets of 20, 40s between sets.

And now for the coffee, PLEASE! [ps]

[Flamer]

EWWW TFB - instant!!! (php, php, php - yukky). Don't you have a Delonghi Prima Donna in your staff room?? Must work for the wrong kind of company :pfft:

[teamfatboy]

I work for the gummint - we don't have such things :pfft:

Over the years I have come to know and... well, if not love, then tolerate, the abomination that is Greggs Red Ribbon Roast hehehe

But with Fuel =P~ , and at least two other coffee shops within a DOMS-riddled stagger from my office (did hams last night, paying for it today) I can cope!

[craig.j]

Wow tfb, I’m really looking forward to seeing your final pic's! So much dedication. Keep it up!

[biggurl27]

Yep me too :grin: go the black coffees :clap:

[Flamer]

But with Fuel =P~ , and at least two other coffee shops within a DOMS-riddled stagger from my office (did hams last night, paying for it today) I can cope!

:pfft: Love that!! (also know exactly what you mean!)

[teamfatboy]

Tuesday 5th Part 2

6:30 - Chest

Warm-up - incline SM press, 20 reps at 40kg

SM Incline Press - 10 at 50, 8 at 55, 6 at 60, 12 at 50kg

SM Flat Press - 8 at 40, 6 at 60, 6 at 60 :evil:

Pec Dec - 5x 10 at 30kg

Abs - 3x 40s Oblique holds e/s

10:15 Cardio - 3m warmup, 40m load, 2 m cool down

Diet - as per the label :nod:

[teamfatboy]

Wednesday 6th

0500: Cardio - 2m warm-up, 40m cardio, 1m30 cool-down, 520cal

0730: Shoulders

Warm-up SM Mil Press 20 reps at 20kg

SM Mil press - 2 supersets of 8/10, first 30/20kg then 35/25kg

DB Lat Side raise - 2 supersets of 8/10, both 9*/7*

Lying Rear Delt Raise - 2 supersets of 8/10, both 10*/8*

Abs - bench knee raise, three sets of 20, 40s rest between.

Not too happy with the loads, feeling weak :evil: I actually seem to get better on less carbs as the days go by after carb day (Sunday)

[poos_n_wees]

Not too happy with the loads, feeling weak :evil: I actually seem to get better on less carbs as the days go by after carb day (Sunday)

Back when I was carb cycling, I used to get that feeling too :nod: Got REALLY hungry with little energy the day directly *after* a high-carb day ( :shock: ) but felt better once body started to adapt to lower carbs again.

[teamfatboy]

Thanks P&W - let's see how i goez :? I train each group twice/week, so maybe shoulders on Saturday will be better...

Did you find that the kind of carbs you used made a difference?

[poos_n_wees]

Just out of interest, how much carbs do you take in on your 'high' days?

Did you find that the kind of carbs you used made a difference?

I got to have ~250g, with the majority of the carbs (bout 2/3s?) from 'cleaner' sources, with the rest coming from 'processed' foods.. but found the lethargy/hunger was still there no matter what I had. Plus I retained water (hello bloat!) which added to the funtimes

But a couple of days later, I'd always *look* leaner and more vascular and the bloat would finally go away, and strength would return :twisted: So the tradeoff for that was worth the initial lethargy in my mind lol.

I think it just means that we're a little on the sensitive side when it comes to carbs :think: But it definitely helped to drink alot of water on the day :nod:

[teamfatboy]

Yep, that's the way I'm approaching it... accept that on a Mon/Tues after a carb Sunday I'm gonna be Captain Snarly, but normal smilies resume by Friday - in time to drink soda water all thru happy hour :evil:

[biggurl27]

:pfft: Just think of the end product in 10 weeks TFB!

[teamfatboy]

:pfft: Just think of the end product in 10 weeks TFB!

Just as long as I don't have to put up with any clients like Flamer's on a Monday :pfft:

Wednesday 6 Aug Part 2

Back

HS Lat Pulldown (warm-up, 20 reps at 20kg e/s)

10 at 30kg, 8 at 35kg, 6 at 40kg, 12 at 30 kg e/s

Bent-over row - 8 at 40kg, 6 at 60kg, 8 at 70kg

Shrugs - 5 sets of ten reps, first three at 70kg, last two at 80kg

Abs - SB crunches, 3 sets of 25, first two w/ 10kg plate held overhead, last set with 20kg plate held overhead.

Cardio - ten minutes on elliptical, filling in time, 120cal

1030pm- real cardio - 4m warm-up, 30m High-intensity intervals (bouncing off the rev-limiter at 85% MHR), 1m cooldown, 430 cal

[biggurl27]

Nice one TFB, just give them the smackdown, well in your head any hoo!

[teamfatboy]

Thursday 07 Aug

Ooops - some moron forgot to set his alarm clock, no pre-brekkie cardio :oops:

0715: Hams/calves/abs

Lying leg curls [warmup 20 reps at 20kg] 2 supersets of 10/15 at 50/35kg

Stifflegs - 2 supersets of 10/15 at 100/60kg

Standing calf raise - 2 supersets of 10/15 at 151/124kg

Abs - 3x 60s prone bridge

Catch-up cardio - 20m elliptical, 236cal (another 264 cal to come after quads this evening :? )