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    Your complaining about Quark cheese, I literally cant stomach goat's cheese, its just so [B]thick[B]

    Bro your back is so hench, can't even lie I'm jelly. Talking of that what weights do you do for back exercises ? I do 16kg normally but I reckon I could bump it up to 18kg
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    (Original post by diggy)
    Your complaining about Quark cheese, I literally cant stomach goat's cheese, its just so [B]thick[B]

    Bro your back is so hench, can't even lie I'm jelly. Talking of that what weights do you do for back exercises ? I do 16kg normally but I reckon I could bump it up to 18kg
    I mainly keep to pull ups and chin ups for back, for bent over rows I was using around 20kg Dumbbells or so but i used a 54kg barbell last session by accident. You'll find you can probably lift more weight on your back than you think, just remember to pull with your elbows to get that contraction in the lats.

    Up the weight see how you feel. If it feels like you are compensating with the arms drop the weight back down to 16kg and try and get a few extra reps on your sets, then the next time try and up the weight again.
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    3/02/2015

    Breakfast

    - Greek Yoghurt with Peanuts and Raisins
    - Grapes and a Mini Apple
    - Half a Protein Shake (Water)

    Lunch

    - Cottage Cheese
    - Mackerel and Sardines
    - Salad
    - Cashews
    - Slice Of Lemon Cake

    Snack

    - Salad and Mini Apple

    Dinner

    - Chicken
    - Romaine Lettuce
    - Oyster sauce
    - Blue Berries

    Exercise

    - External Rotations 10.9 Kg db's : 3 x 20
    - Front bb Raise 17 Kg : 3 x 10
    - Behind the Back bb Wrist Curls : 23 Kg : 3 x 25
    - Shoulder Press 22 Kg db's : 2 x 12, 1 x 10
    - Seated Palms Down bb Wrist Curl 23 Kg : 3 x 12
    - OHP 39 Kg : 3 x 10
    - Lateral Raises 10.9 Kg db's : 3 x 10
    - Rear Delt Flys 22 Kg db's (10.9 Kg drop set) : 2 x 10, 1 x 12 (2 x 15, 1 x 20)
    - Shrugs 24.5 kg db's : 2 x 25, 1 x 30

    Snack

    - Chicken
    - Half a Protein Shake (water)

    Have a 9-6 on Tuesdays for uni which kind of severely messes up the day in terms of exercise. Always get a tonne of homework for the next day so many late night Tuesday's for me -__-
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    04/02/2015

    Breakfast

    - Greek Yoghurt with Peanuts
    - Clementine
    - Half A Protein Shake

    Lunch

    - Cottage Cheese
    - Mackerel

    Exercise

    - Leg Extensions 42.5 Kg : 3 X 15
    - Hanging Pikes : 3 X 11
    - Dumbbell Side Bends 14.8 : 3 x 25 each side
    - Squats 49 Kg : 3 x 15
    - Dragon Flags : 3 X 7
    - Russian Twists : 3 X 90
    - Serratus Push Ups : 3 X 25
    - Crunches : 3 X 45

    Dinner

    - Leftover Chicken Curry and Bolognese
    - Slice of Brown Bread and Quark Cheese
    - Bok Choi
    - Blue Berries, Almonds and an Apple

    Got through that last bit of quark cheese. Went to my local Eastern European shop to find some different cottage cheese today. I found some and it's much harder than the stuff I normally eat so i'm intrigued how it will taste (the macros are pretty beastly though, I must admit) .

    My running game has been pretty poor as of late so will be looking to bring it up to par, need to get some form of routine going.
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    05/02/2015

    Breakfast

    - Greek Yoghurt with Peanuts
    - An Apple and a Passion Fruit
    - Half A Protein Shake (Water)

    Lunch

    - Slice of Brown Bread
    - Cottage Cheese
    - Mackerel
    - Oatcakes
    - An Apple

    Exercise

    - Incline Bench Press 63Kg : 3x10
    - Overhead Tricep Extensions 20.2Kg db(12.6Kg db dropset): 1x10,1x12,1x13 (3x12)
    - Flat Bench Press 63Kg : 6x10
    - Skull Crushers 9.5Kg db's : 3x20
    - Decline Bench Press 63Kg : 5x10
    - Tricep Kick Backs 17kg db (12.6kg db dropset) : 3x20 (3x15) each side

    Dinner

    - Steak Pie
    - Salad with Mustard
    - Almonds and Blue Berries
    - Half a Clementine
    - A Shortbread Biscuit

    I received some really crappy news today (pm me if you are curious and would like to know). Expect the diet to be changing quite drastically over the next few weeks, but at least I have some new found motivation to be fit and healthy.

    Good workout today and should be going for a little run tomorrow!
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    06/02/2015

    Breakfast

    - Greek Yogurt
    - Peanut Butter
    - Half a Clementine

    Exercise

    - Deadlifts 70Kg : 3x10
    - Bicep Curls 40.2Kg bb : 3x8
    - Barbell Rows 45.2Kg : 3x10
    - Reverse Curls 27Kg bb : 3x12
    - Pull Ups : 3x12
    - Chin Ups : 3x14
    - Reverse Curls 27Kg bb : 3x10
    - Incline Curls 12.7Kg : 5x14
    + Ran 5km, walked about 10km

    Lunch

    - Cottage cheese
    - Slice of Brown Bread
    - Mackerel
    - Sardines
    - Almonds

    Dinner


    - Haricot Beans and Chorizo
    - Salad
    - 7 Pieces of KFC (aww yeahhh)

    Omm nomnom chicken, did some cardio today so semi justified the feast.Preparing to change my diet big time so just getting stuff together.
    Onwards, visiting a friends halls tonight so exercise will be pretty poor tomorrow I guess.
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    07/02/2015

    Exercise
    - Shoulder Press 18.6kg db's : 6x15
    - Rear Delt Flys 18.6kg db's (12kg dropset) : 3x12 (3x12)
    - Delt Push Ups : 3x20
    - Shrugs 22kg dbs : 3x30
    - Lateral Raises 12kg db's : 3x12
    - Front Raises 12kg db's : 3x6 eachside
    - External Rotations 12kg db's ; 6x10 eachside
    + Walked 15km

    Meal 1
    - 2 Boiled Eggs with Mayonnaise
    - Cottage Cheese and Mackerel

    Meal 2

    - Milkshake
    - Fish and Chips
    - Sausage, Fishcake
    - Mini Eggs

    Last few days before my diet will be changed very drastically so enjoying myself with some friends hence the far from clean eating.
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    08/02/2015

    Breakfast
    - Pizza and Chips
    - Tuna
    - Mini Eggs (yep)

    Lunch
    - KFC
    - Cookies

    Exercise - Non Existent

    Farewell Carbs, its been nice eating you, will miss you. New diet begins tomorrow along with exercise, curious to see how this will go.
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    09/02/2015

    Breakfast

    - 10 Macadamia Nuts
    - 2 Boiled Eggs

    Exercise

    - Leg Extensions 42.5kg : 3x16
    - Hanging Pikes : 3x11
    - Dumbbell Side Bends 15.2kg : 3x26 each side
    - Squats 50.4kg : 3x15
    - Dragon Flags : 3x7
    - Russian Twists 10kg : 3x90
    - Serratus Ab Pushups : 3x30
    - Crunches : 3x45

    Lunch

    - KFC (a Rib Piece and a Hotwing)
    - 100g of Salad
    - 5g of BCAA's
    - 10 Macadamia Nuts

    Snack


    - 25g of Butter
    - 75g of Edam Cheese

    Dinner

    - 140g of Spinach
    - 200g of Little Gem Lettuce
    - 200g of Cod
    - 20g of Olive Oil
    - 10 Walnuts

    Total Macros For the Day (roughly) : 143g Fat, 143g Protein, 40g Carbs ~ 2019 kcal's

    So, now on a ketogenic diet for health reasons, always curious to see what it would be like though, so I'm fortunate in a way. The macros I'd like to meet most days are 160/100/40 (Fat/Pro/Carb which would bring me to around 2000 kcal's)
    but as long as the carbs are around 45g or under and protein is above 70g or so I'm not fussed. First time counting macros so strictly aswell.

    Have to find some high fat foods as the house does not have them in abundant supply. Going to try find myself some coconut oil and heavy cream tomorrow along with a jar of mayonnaise.

    It will be interesting to see how this goes.
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    10/02/2015

    Breakfast

    - Half an Avocado (50g)
    - A Boiled Egg (45g)

    Exercise

    + Incline Bench 63 kg : 6x10
    + Overhead Tricep Extensions 22.2 kg db (13.4 kg dropset) : 3x15 (3x15)
    + Flat Bench 63kg : 3 x10
    + Tricep Kickbacks 17kg db (11.8kg db dropset) : 3x20 (3x15) eachside
    + Decline Bench 63kg : 3x12
    + Skull Crushers 12kg db's : 2x12, 1x8

    Lunch

    - Half an avocado (50g)
    - Butter (30g)
    - Tinned Mackerel in Sunflower Oil (90g fish 30g oil)
    - Smoked Salmon (75g)
    - Macadamia Nuts (20g)

    Snack

    - Salad (100g)
    - Coconut Oil (15g)
    - BCAA's (5g)

    Dinner

    - Pork (150g)
    - Cauliflower (200g)
    - Brocolli (50g)
    - Double cream (60g)
    - Orange (75g)

    Macro's For The Day (Fat/Protein/Carbs)g : 164/107/41 = ~2068 Kcal's

    Bought some double cream today and a jar of mayonnaise. Will be able to recreate one of my child favourites of boiled eggs smashed up into mayonnaise (although now eating it straight rather than using as a sandwich filling.Would like to try making the following at some point : a pizza made from cauliflower and mozzarella and some sort of egg fry up with bean-sprouts and cauliflower (i hear cauliflower can be pretty versatile).
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    11/02/2015

    Breakfast

    - Double Cream (75g)
    - Macadamia Nuts (25g)
    - A Boiled Egg (45g)
    - Mayonnaise (25g)

    Exercise

    + Deadlifts 71kg: 3x8
    + Bicep Curls 20.2kg db's : 3x8 + a 1x6 for the left side
    + Bent Over Rows 20.2kg db's : 3x10
    + Hammer Curls 17kg db's : 3x8 + 1x8 for the left side
    + Pull Ups : 3x11
    + Reverse Curls 27kg bb : 3x12
    + Chinups : 3x12
    + Incline Curls 13.2kg : 3x12
    + Walked 22km

    Lunch

    - Edam Cheese (75g)
    - Smoked Salmon (25g)
    - Walnuts (30g)
    - 5g BCAA's

    Snack

    - Cottage Cheese (200g)
    - Mackerel (90g) in Sunflower Oil (30g)

    Dinner

    - Salmon (135g)
    - Cod (40g)
    - Broccoli (75g)
    - Bok Choy (100g)

    Desert

    - Apple (75g) with Cream (25g)


    Totals (Fat/Prot/Carb/Kcal) ~ 200/137/35/2411

    Lots of walking achieved this day. Decided would eat a
    few more calories, so aiming for 2100-2200 most days, with carbs still around 40 or below.
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    12/02/2015

    Breakfast

    - Mackerel (90g) in Sunflower Oil (30g)
    - A Boiled egg (50g) with Mayonnaise (20g)
    - Double Cream (110g)

    Exercise

    + Front bb Raises 16.1kg : 3x12
    + External Rotations 10.2kg db's : 3x15
    + Front bb Raises 16.1kg : 3x10
    + Behind Back bb Wristcurls 23.8kg : 3x25
    + Shoulder Press 22kg db's : 3x12
    + Seated Palms Down bb Wrist Curls 19.3kg : 3x12
    + OHP 39.2kg : 3x8
    + Rear Delt Flys 22kg db's : 3x12
    + Shrugs 25.2kg db's : 3x25

    Lunch

    -
    Pork (200g)
    - Salad (40g)

    Dinner

    - Chicken (150g) with Red Peppers (25g) and Celery (50g)
    - BCAA's (5g)

    Desert

    - Raspberries (100g) with Double Cream (25g)
    - Shortbread (17g) with Peanut Butter (45g)

    Totals (Fat/Prot/Carb/Kcal) ~ 193/141/36/2390

    Okay I've caught up now with this blog!
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    13/02/2015

    Breakfast

    - Boiled Egg (115g)
    - Double Cream (60g)
    - Macadamia (25g)
    - Peanut Butter (40g)

    Exercise - Had A Rest

    Lunch

    - Cottage Cheese (110g)
    - Avocado (75g)
    - Cucumber (100g)
    - Butter (25g)
    - Olives (25g)
    - Coconut Oil (75g)

    Dinner

    - Mayonnaise (40g)
    - KFC : (2 Drumsticks, 1 Thigh, 1 Wing)

    Totals (Fat/Prot/Carbs/Kcal) - 213/120/44.56/2577

    KFC pushed me over the 40g total carbs, but I'm still in the ball park so its all good, will try get 2200 ish calories. Been counting my carbs wrong so far apart from today, was failing to subtract carbs from fibre.
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    14/02/2015

    Brunch

    - KFC (2x Thighs)
    - 3 Frankfurter Sausages (105g)
    - Macadamia Nuts (30g)

    Dinner

    - Pork (150g) with Asparagus (65g), Cauliflower (50g) and Sugar-snap Peas (50g)

    Desert

    - Blueberries (100g) with Double Cream (60g) and Peanut Butter (25g)

    Exercise

    + Leg Extensions 43.2kg : 3x17
    + Hanging Pikes : 3x11
    + Dumbbell Side Bends 17kg : 3x20 each side
    + Squats 50.4kg : 3x15
    + Dragon Flags : 3x8
    + Russian Twists 10kg plate : 3x100
    + Serratus Ab Pushups : 3x35
    + Crunches (with legs vertical) : 3x50

    Post Workout

    - BCAA's (5g) and Whey (25g) mixed with water
    - Coconut Oil (15g)

    Totals (Fat/Pro/Carbs/Kcal) ~ 170/137/38/2226

    My fifth day into this diet. At the start I was a little ill but after a quick bit of reading online this is common. I do miss the cakes but i do get to eat lots of mayonnaise and can fry meat up in lots of oil/butter if i want. Usually thighs are my least favourite in the bucket and I prefer the breasts but thighs have the best fat to carb ratio of all the pieces in there so I'm going to have to just put up with them.

    Will try go for a little run after my workout tomorrow.
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    15/02/2015

    Breakfast

    - Salmon (160g) with Mayonnaise (40g)
    - Double Cream (90g) with Macadamia Nuts (25g)

    Lunch

    - A Pork (131g) and Egg (69g) Omelette
    - Olives (30g) with Bok Choy (80g)

    Exercise

    + Incline Bench 63kg : 6x10
    + Overhead Tricep Extensions 22kg db (14.1kg drop set) : 3x20 (3x20)
    + Flat Bench 65kg : 3x10
    + Tricep Kickbacks 18kg db (10.9kg drop set) :1x20,1x15,1x10 (1x20,1x15,1x10) each side
    + Decline Bench 67kg : 3x10
    + Skull Crushers 11.9kg db's : 3x12
    + Diamond Grip Pushups : 3x20
    + Ran 8.36km

    Dinner

    - Vegetable Soup (410g) with Beef (160g)

    Post Dinner Meal

    - KFC (2 thighs)
    - Coconut Oil (15g)

    Totals (Fat/Pro/Carbs/Kcal) ~ 204/162/43/2656


    Still going strong, noticed no energy dips on my run especially since the low carbs which is amazing. I made a vegetable soup today and just estimated it contained 6g carbs per 100 with knowledge of the kind of vegetables that were in there.

    My friend works at KFC so it's the reason I eat it so much by the way, even got to bring some thighs home so I'll be demolishing a few of those tomorrow
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    16/02/2015

    Breakfast

    - 2 KFC pieces (Thighs Of-Course) dipped in Avocado (120g) and Mayonnaise (25g)

    Lunch

    - A Boiled Egg (65g)
    - Macadamia Nuts (35g)

    Snack

    - Swiss Cheese (75g)

    Exercise

    + Dead Lifts 72kg : 3x12
    + Bicep Curls 20.2kg Dumbbells : 3x8
    + Bent Over Rows 22.7kg Dumbbells : 3x12
    + Hammer Curls 18kg : 3x8
    + Pull Ups : 3x12
    + Reverse Curls 28kg Barbell : 3x12
    + Chin Ups : 3x13
    + Incline Curls 14.5kg Dumbbells : 3x10
    + Walked 12km

    Dinner

    - A Thigh Piece Of KFC
    - Salmon (160g) with Broccoli (175g) and Sugar Snap Peas (75g)

    Desert (AKA Meal To Correct Macros For The Day)

    - Double Cream (15ml) with Coconut Oil (10g)

    Totals (Fat/Pro/Carb/Kcal's) ~ 191/139/35/2415

    Had a CT scan today so had to swallow some nasty tracer and its kind of the reason my lunch is so laughable, since I wasn't allowed to eat much 4 hours prior to it.

    Will be having surgery tomorrow so hope to wake up early and get a sneaky shoulders session in before the operation. Worried the hospital is going to shovel so high carb goodness down my way after the op so have asked some friends to bring me stuff that is more leto friendly during the visiting times.

    I will have to say sayonara to the gains for a while whilst recovering which is going to suck, but I'll get back on it asap.

    Onwards!!!
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    17/02/2015

    Exercise (52mins)

    + External Rotations 10kg Dumbells : 6x20 eachside
    + Front Barbell Raises 16.5kg : 3x12
    + Behind The Back Baebell Wristcurls : 3x25
    + Shoulder Press 22kg Dumbbells : 3x12
    + Seated Palms Down Barbell Wristcurls 19.5kg : 3x12
    + Shoulder Press 18kg Dumbells (10kg Drop Set) : 3x15 (3x15)
    + Shrugs 27kg Dumbells : 3x20
    + Rear Delt Flys 22kg Dumbbells (12.5kg Drop Set) : 3x10 (3x10)

    Breakfast

    - 2 Boiled Eggs (130g)

    Snack

    - Macadamia Nuts (25g)
    - Coconut Oil (15g)

    Dinner

    - KFC Chicken (3 Thighs & A Wing)
    - Coleslaw (350g) with Cauliflower (200g)

    Totals (Fat/Pro/Carbs/Kcal) ~ (212/108/40/2500)

    Managed to get in a sneaky workout in at the start of the day so I made sure to push myself as it will be a small while before I'll be picking up the weights again.

    Due to surgery, ended up fasting about 11 hours in the day so let myself infor a treat at dinner where my friends and family brought me food. Surgery went well so all good on that front, and should be released from the hospital tomorrow.

    As I cant exercise I will just focus on not over eating these next few days aswell as tailoring some of the clothes i got left around that I haven't already altered.

    So glad this day is out the way now, been on my mind for a while!
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    18/02/2015

    Breakfast

    - 1 KFC Thigh with Coleslaw (215g) and Swiss Cheese (62g)

    Lunch

    - Cauliflower (221g), Avocado (34g) and Macadamia Nuts (25g)

    Dinner

    - Lemon Sole (71g) with Broccoli (218g) and Mayonnaise (25g)

    Desert

    - Peanut Butter (45g), Apple (90g), BCAA's (5g) , Coconut Oil (28g)

    Totals (Fat/Pro/Carb/Kcal) ~ 188/93/42/2236

    Back home now and pretty sore so can't really do much. My supplies of KFC thighs have been depleted so I'll be eating with a bit more variety tomorrow at least.
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    19/02/2015

    Breakfast


    - Lemon Sole (59g) with Mackerel (88g), Broccoli (77g) and Olive Oil (35g)
    - Macadamia Nuts (20g) with Double Cream (44g) & Peanut Butter (43g)

    Lunch


    - Smoked Salmon (42g) & Double Cream (15g)
    - Gouda Cheese (81g), Olives (24g), Cucumber (92g)

    Exercise (40mins)

    - External Rotations 10kg Dumbbells : 6x20
    - Shoulder Press 18kg Dumbbells : 6x15
    - Lateral Raises 10kg Dumbbells : 6x12
    - Shrugs 20.5kg Dumbbells : 6x25

    Dinner

    - Chicken (208g) with a Ginger Spring-onion and Salt sauce (31g) and Iceberg Lettuce (78g)

    Desert

    - Mini Apple (78g)

    Totals (Fat/Pro/Carbs/Kcal) ~ 167/143/33/2207


    Happy Chinese Year, didn't get to indulge like I normally would at this time of the year but oh well. Kept exercise very tame today as I didn't want to risk opening my wound, but I felt good for doing something at least.

    I need to learn to spread my fat intake more evenly over the day. I tend to skew most of it towards mornings which is fine I just need to do it in a less extreme way as today post breakfast I was already at 117g of fat lol >_<.
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    20/02/2015

    Breakfast

    - Chicken (40g) with Smoked Salmon (18g) and Mayonnaise (29g)
    - Peanut Butter (47g) with Double Cream (15g) and Walnuts (27g)

    Exercise (55mins)

    - Incline Bench 63kg : 6x10
    - Overhead Tricep Extensions 22kg Dumbbell (13.2kg Drop Set) : 3x15 (3x15)
    - Diamond Grip Push Ups : 3x25
    - Flat Bench 66.2kg : 3x10
    - Tricep Kickbacks 18kg Dumbbell : 3x15
    - Decline Bench 70kg : 3x10
    - Skull Crushers 12kg Dumbbells : 3x15

    Lunch/Dinner

    - KFC (4 Thighs and a Rib)
    - A Dip Consisting of Avocado (57g) and Mayonnaise (25g)

    Totals (Fat/Pro/Carbs/Kcals) ~ 203/156/44/2627

    Ate a bit too much today (that extra thigh....) but close to my maintenance so its ok but sub optimal at best. Rested a little longer than usual between sets today as still recovering.

    Nearing the end of February and don't think I've made too much progress this month which is a little de-motivating but once I'm fully recovered I'm going to try to run a bit more (but I've said this already a few times, will I actually stand by words this time?).
 
 
 
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