Progress journal for the next 3 months

[AbitDown]

So I am have decided to start a journal. I figured that creating one will only help me stick to goals, diet and exercise. Also, by having a proper journal up, I can have some advice from all you guys.

So I will start of with my eating schedule for tomorrow:

DAY 1 (23/09/2010)

Breakfast: (6:30AM)

1/2 cup of rolled oats

1 orange

1 pot of low fat yoghurt

Snack 1: (9AM)

10 almonds

1 mandarin

Snack 2: (11AM)

1 apple

1 banana

Lunch: (post gym 3PM)

1 can spring water tuna

1 horleys protein bar

1 boiled egg

Snack 3: (4:30PM)

1 wiggled fruit bar

Dinner: (7AM)

300 grams of lean chicken breast

2 big courgettes

1 orange

1 big corn cob

As for gym at 12 noon

Warm up: 10 mins Exercycle

Dynamic stretch movements : arm, leg swings, trunk rotations etc.

Cardiovascular:

2KM run at about constant 8KM/HOUR

Resistance Training:

10-15reps 9kg chest press then move on to bare-weight squats 10-15 (3 sets, so this is a super set)

Lat pull downs 10-15 reps 36kg 3 sets

Split squats 3kg each hand 10-15 reps 4 sets

Crunches 20 then 20 twist crunches 4 sets

Cardio:

10 mins on rower ( not seated row machine. The actual one)

Resistance training:

10-15 bicep curls 4kgs dumbbell 4 sets each arm

10-15 tricep dips 4kgs dumbbell 4 sets each arm

10 roman chair back lifts/extensions 5 sets

10-15 walking lunges 3kgs each hand 3 sets

10-15 calve raises 24kgs 5 sets (machine)

10-15 shoulder press 5kgs dumbbell 4 sets each shoulder

10-15 hamstring curls 15kgs 3 sets

Cardio:

Crosstrainer high intensity interval

20 mins total: 1 min medium pace then 1 min fast pace (10 times)

PS: when I'm at the gym always find I do a few more little exercises so I might just do a few more crunches and what not.

I have decided I will post some pics of my body next time. I have taken them tonight on my phone but I am having trouble connecting my ipads Bluetooth with my phone. So hopefully you will see my yucky body this week. I'm sure you know there is a nice body underneath tho :roll:

[VampireChick]

Well it's an improvement from the last diet you posted up, but could still do with some changes. For instance, I'd keep it to two servings of fruit a day and would lose the fruit bar. Perhaps add more vegetables at lunch time to fill you up so you don't need the protein bar. Have more protein like snacks in the arvo (protein shake, cottage cheese etc).

I'm sure others can offer more helpful advice

[TonganTerror]

have you got some protein powder chick>??

you need some protein in the morning as your first decent serving of prot is 3pm with the tuna in the morning put a scoop into your oats yum yum plenty more needs discussion but Im no food expert for the ladies so Ill leave that to the experts but definitely needs a lot more protein in the mornings mate....

good luck with the diet and workout im sure the journal will help keep you motivated yeeyaa..