Turn on thread page Beta
    • Thread Starter
    Offline

    1
    ReputationRep:
    Hello all, i am on a quest during this period to shed some body fat!

    Currently i'm 72kg but i do not mind if this goes up during the time period, just as long as i loose some fat. (to hopefully get on track for a nice body for the summer)

    Some measurements i quickly did (inches):
    Biceps 14"
    Chest 40"
    Waist 32"

    I'll be training most days (weights) and add in this blog the kind of exercises i'm doing along with the kind of stuff i'm eating.

    Progress will not be great this next week or two because I have some exams coming up but once i get them out the way my training should improve quite a bit.

    Some very rough nutritional guidelines that i'll try to stick to will be
    -Hit around 90-100g of protein a day
    -Moderate to Low carbs + reefed days when i feel i need them
    -Fats Moderate to high but i try to get fats of the good kind in
    -Drink less on nights out (lol)

    Lets gooooo, maybe ill post updates in stats and pics at the start of every month so we can see some gradual progression. If you have any questions fire away! :D
    • Thread Starter
    Offline

    1
    ReputationRep:
    7/1/2015

    Breakfast

    - Pear
    - Apple
    - Clementine
    - Half a protein shake (water)

    Exercise (Back/Bicep Day)

    Barbell Curls, Pull ups, Incline Dumbbell Curl Drop Sets, Chin Ups, Hammer Curls, Bent Over Rows Drop Sets, One Arm Rows

    Lunch

    - Tin of Mackerel
    - Slice of bread
    - Smoked Salmon
    - Salad

    Snacks

    - Some Peanuts

    Dinner

    - Steamed Ham and Marrow
    - Brown Rice

    Desert

    - Soya Yoghurt with Raspberries

    Pretty decent day eating wise and got a good workout on the biceps after incline curl dropsets =D
    • Thread Starter
    Offline

    1
    ReputationRep:
    8/1/2015

    Exercise (Shoulders/Forearms)
    Lateral Raises, Rear Delt Flies, Front Delt Raises, Shoulder press, V Pushups, Rotator Cuff Thing (Sorry no idea what the proper name for this is >_<) , Dumbell Wrist Curls (Palms up and Down)

    Breakfast

    - Apple
    - Clementine
    - Protein Shake (Milk)

    Lunch (uh-oh)

    - 4 Pieces of kfc chicken
    - 2 Cookies

    Dinner

    - Salad

    Exercise wise it was a pretty good work out for shoulders today. Forgot to do traps and only realised in shower but ill throw in some shrugs tomorrow. Will Bump Up the weight a little next time so i can't get some more forearm exercises in. Kinda feel like shoulder are one of the weakest parts of my body so hopefully ill see some improvement at the end of the 12 weeks.

    As for eating for the day....well at least i hit my macros in terms of protein but shouldn't of ate those two cookies (met up with some high school friends today before everyone jets off to uni so partly the reason why nutrition slumped).

    Onwards!
    • Thread Starter
    Offline

    1
    ReputationRep:
    9/1/2015

    Breakfast
    - A Clementine
    - A Normal Orange
    - Half a protein shake (water)

    Lunch

    - Pasta
    - Manchego cheese
    - Oat Cakes
    - Salad

    Exercise (Abs/Legs) + Traps as i forgot them yesterday

    -Leg Extensions, Squats, Shrugs, Dumbbell Side Bend, Russian Twists, Pulse Ups, Crunches + A Tiny Bit of Serratus Work

    Snacks
    - Almonds
    - Protein Shake (Water)

    Dinner
    -Chicken
    -Salad
    -2 Mince Pies

    Looking forward to a re-feed day tomorrow
    • Thread Starter
    Offline

    1
    ReputationRep:
    10/1/2015 (Re-feed)

    Breakfast
    - Clementine
    - Shredded Wheat Cereal
    - Nature Valley Bar
    - Half a Protein Shake (Water)

    Lunch
    - Tinned Mackerel
    - Tortilla Chips
    - Avocado
    - Oat Cakes Salad
    - Salad

    Exercise (Chest/Triceps)
    - Incline Bench, Flat Bench, Decline Bench, Skull Crushers, Over Head Tricep Extensions, Kick Backs, Diamond Pushups, Incline Dumbbell Flys, Incline Dumbbell Press.

    Snacks
    - Protein Shake (Milk)
    - Peanuts

    Dinner
    - Battered Cod
    - Carrots
    - A Mince Pie
    - A Few Pieces of Crystallised Ginger

    Ate more carbs than usual since it was a re-feed day. Good session with the weights though I miss being able to do dips and tricep cable pushdowns since I no longer go to the gym :-(. Did more incline chest exercises as i feel the upper chest is lagging behind a little bit. First exam soon so gotta get some revision in =o.
    • Thread Starter
    Offline

    1
    ReputationRep:
    11/1/2015

    Did my workout fasted for a change today and pushed breakfast and lunch together.

    Exercise - Back&Bicep Day (Out: Single Hand Dumbbell Rows, In: Deadlifts)

    Brunch
    - A Slice of Bread
    - Ham and Egg omelette
    - Olives
    - Salad
    - Protein Shake (Water)
    - A Clementine
    - A Peach

    Snacks
    - Almonds & Peanuts
    - Half A Protein Shake (Water)

    Dinner
    - Brown Rice
    - Pork Ribs
    - Cauliflower
    - Egg Plant
    - Blueberries
    - 2 Squares of Dark Chocolate

    Always hard coming off the back of a reefed day, had to drink a lot of water to prevent the snacking getting out of hand.
    Managed to see some improvement in the amount of pull ups today, which is good. Took the one armed rows out as I think I have a tendency to bring my arms and shoulders into the movement as opposed to using my back, so subbed in some deadlifts to help strengthen the lower back (hopefully).

    Just noticed I haven't been putting the amount of water I've been drinking in here so just assume it to be 4-6 litres everyday.
    • Thread Starter
    Offline

    1
    ReputationRep:
    12/1/2015

    Breakfast
    - Normal Orange
    - Clementine
    - Half a Protein Shake (Water)

    Lunch
    - 2 Hard Boiled eggs
    - Slice Of Bread
    - Salad
    - Slice of Carrot Cake

    Exercise (Shoulders/Forearms) (same routine as before but remembered my shrugs this time ^)

    Snacks
    - Cashews & Almonds
    - Salad
    - Protein Shake (Water)

    Dinner
    - Salmon and Broccoli Pie
    - Salad
    - Cherry Tomatoes
    - A Mince Pie

    Got my first exam tomorrow so bit of stress on the mind today, put the weight up by 1kg or so and still managed the same amount of reps as i normally do which is good as my shoulders are pretty poor (and a week ago right felt hurt a bit, but it seems fine now).

    Will eventually cut out stuff like mince pies from my diet once i buy some healthy snacks to eat, thinking probably cottage cheese and low fat greek yogurt to get some less fatty sources of protein as opposed to nuts.
    • Thread Starter
    Offline

    1
    ReputationRep:
    13/1/2015

    Breakfast
    - Shredded Wheat Cereal with Milk
    - A Clementine
    - A Dozen Almonds
    - Half a Protein Shake (Water)

    Lunch
    - 2 Tins Of Mackerel
    - Salad
    - Granola Slice

    Exercise (Legs & Abs Added Hamstring Curls and Hanging Pikes)

    Snacks
    - Protein Shake (Water)

    Dinner
    - Chicken Curry
    - White Rice
    - Salad
    - Desert = No Desert ; (

    Exams on the go now, got a days rest before my next one (in two days). Can still feel what those hanging pikes have done to my abs as i type this, its a pretty good exercise. I would do dragon flags on my bench inclined but it feels too unstable and the seat feels like it was on the cusp of giving up and snapping in half so i aborted after 1 rep.
    At least i can enjoy a reefed day amongst trawling through revision tomorrow.
    Also bought a sack of 1.3kg peanuts today = win
    • Thread Starter
    Offline

    1
    ReputationRep:
    14/01/2015 (Re-feed)

    Breakfast
    - Clementine
    - Bowl of Shredded Wheat Cereal With Milk
    - A Nature Valley Bar
    - Almonds
    - Half a Protein Shake (Milk)

    Exercise (Chest & Tricep)
    - Incline Bench Press 53kg : 3 X 12
    - Overhead Tricep Extensions 15kg : 3 X 13
    - Flat Bench Press 53kg : 3 X 12
    - Tricep Kickbacks 15kg : 3 X 14
    - Decline Bench Press 53kg : 3 x 12
    - Skull Crushers 15kg : 3 X 10
    - Incline Dumbbell Press 21kg (Drop sets with 15kg) : 3 X 12 (3 X 12)

    Lunch
    - 1 and a Half Beef Sandwiches
    - Bag of crisps
    - Salad
    - Protein Shake (Milk)

    Snacks
    - Peanuts
    - Salad

    Dinner
    - 2 and A Half Spring Rolls
    - 2 Pieces of cod
    - Salad
    - 2 Mince Pies

    Good news (kind of), the mass supply of mince pies that I have gathered over the festive season is dwindling, so expect some slightly more healthy deserts in the future.
    I've decided I will start having a re-feed day every 5 days instead of every 4 days starting from the end of Jan so my re-feed day doesn't always land on my chest and tricep day.
    Speaking of exercise, put weight up today and still managed usual reps, but it was a struggle for the last rep, will have one more session at this weight before upping it again.
    Exam tomorrow, re-feed day has put me in a positive state of mind =).
    Offline

    20
    ReputationRep:
    (Original post by Mackx)
    -Drink less on nights out (lol)
    Struggle is real with this, everyone I know is gonna get ****faced as soon as exams are over!

    I'd defo start adding the weights of the exercises you're doing that way you can track your strength gains at the end!
    • Thread Starter
    Offline

    1
    ReputationRep:
    Good idea!, staring from tomorrow ill put the weights I'm using on here, can probably go back through and update some of the previous posts, i can probably remember the weight I used if i think hard enough.
    • Thread Starter
    Offline

    1
    ReputationRep:
    15/01/2015

    Breakfast
    - A Clementine
    - An Orange
    - A Passion Fruit
    - Half a Protein Shake (Water)
    - A few Almonds

    Lunch
    - Tin of Mackerel
    - Cottage Cheese
    - Salad
    - A Slice of Brown Bread
    - Half an Avocado
    - A Filet of Cod

    Exercise (Back & Bicep)
    - Dead Lift 46kg : 3 X 10
    - Bicep Curls 17kg : 3 X 10
    - Pull Ups : 3 X 10
    - Incline Dumbbell Curls 17kg (Drop Sets 11kg) : 3 X 8 (3 X 8)
    - Chin Ups : 3 X 11
    - Hammer Curls 17kg : 3 X 6
    - Bent Over Rows 17kg (Drop Sets 11kg) : 3 X 10 (3 X 10)
    - Bicep Curls With Arms Starting Further Back (For The Long Head) 11kg : 3 X 6

    Snacks
    - Protein Shake (Water)
    - Low Fat Greek Yoghurt

    Dinner
    - 2 Chicken Breasts
    - Salad
    - Bok Choy
    - Oyster Sauce
    - A Portuguese Custard Tart

    So we are half way through January, exam today went well just one left now next week! Incline Dumbbell Drop Sets are an absolute destroyer on the biceps, couple that with doing chin ups straight after lead to complete decimation of the arms today. Next session I might drop the weight down to 15kg or lower and do some higher reps for a change.
    Lunch was a pretty unusual combo today, just stuff i could get my hands on I guess. Think i need to increase the variety of fruit I'm eating at breakfast. always seem to be munching on some form of orange.
    Offline

    20
    ReputationRep:
    (Original post by Mackx)
    15/01/2015

    .
    Just another tip, I'd lower the volume on deadlifts and increase the weight. I'm currently doing 3/2/1 and that literally is destroying. You really don't need to be doing volume when it comes to deadlifts
    • Thread Starter
    Offline

    1
    ReputationRep:
    I would if i could go to the gym but my parents don't appreciate it when i put down the weights hard upstairs lol. Doing the dead lifts for a bit of lower back, i don't wanna risk snapping the lower back up but its the only exercise i can think of that really hits it.
    • Thread Starter
    Offline

    1
    ReputationRep:
    16/01/2015

    Breakfast
    - Half A Protein Shake (Water)
    - Clementine
    - Orange
    - Passion Fruit

    Lunch
    - Cottage Cheese
    - Tin Of Mackerel
    - Salad
    - A Slice Of Carrot Cake

    Snack
    - Protein Shake (Water)
    - Yoghurt With Peanuts, Cashews, Almonds and Pistachio Nuts
    - Salad

    Dinner
    - Brown Rice
    - Chicken Feet (The Joys of Being Half Asian)
    - Celery
    - A Crème Brûlée

    (Exercise = No exercise :0)

    Alas, I find myself without having done any exercise today. Was shopping in town the whole day and got back pretty late so didn't bother with a workout, just going to let my body recover today then resume tomorrow.
    • Thread Starter
    Offline

    1
    ReputationRep:
    17/01/2015

    Breakfast
    - Clementine + Generic Orange
    - Yoghurt With Almonds And Peanuts
    - Half a Portein Shake (Water)

    Exercise
    - External Rotations 10kg : 3 X 12
    - Front Barbell Raises 14kg : 3 X 12
    - Behind Back Barbell Wrist Curls 14kg : 3 X 25
    - Shoulder Press 19.5kg : 3 X 12
    - Lateral Raises 10kg : 3 X 10
    - Seated Palms Down Barbell Wrist Curls : 3 X 12
    - Rear Delt Flys 19.5kg (10kg Drop Set) : 3 X 10 ( 3 X 12 )
    - Shrugs 19.5kg : 3 X 25
    - V Push Ups : 3 X 15
    - Front Barbell Raises 14kg : 3 X 8

    Lunch
    - Slice Of Brown Bread
    - 2 Oatcakes
    - Tin Of Mackerel (Yep i live on these)
    - Salad
    - Olives
    - Some Ham
    - Protein Shake (Water)
    - Half A Fruit Tart

    Snacks
    - Cottage Cheese + A Few Almonds
    - Salad

    Dinner
    - Squid, Scallops, Red Peppers, Celery and Cashew Nut Stir Fry
    - Brown Rice
    - A Generic Fruit Pudding
    - 2 Squares of Black Chocolate

    Good session on the weights today, once i work up to 21kg on the shoulder press I'll be able to put the weight up on the other exercises as currently there are 4 10kg plates unused when i do a shoulder workout (Wouldn't be an issue if I could rest my back on something while doing shoulder press but i can't, so slowly working up the weight so I don't risk snapping my rear delt off ).

    Noticed small changes now as when i put my arm up, the three heads of the delt are more identifiable than at the start of this.
    Won't be long before football resumes again and finally the introduction of some cardio after this holiday season.
    Offline

    13
    ReputationRep:
    (Original post by Mackx)
    I would if i could go to the gym but my parents don't appreciate it when i put down the weights hard upstairs lol. Doing the dead lifts for a bit of lower back, i don't wanna risk snapping the lower back up but its the only exercise i can think of that really hits it.
    Why can't you go to the gym?
    • Thread Starter
    Offline

    1
    ReputationRep:
    (Original post by Scoobiedoobiedo)
    Why can't you go to the gym?
    Good question, prior to christmas I was going to a gym but it closed down abruptly without even telling me (Its was good because it was really quiet but this was also probably the reason it closed xD) . The other gyms nearby are extremely populated after lectures and my friends who go there say it is common to have to wait before you can actually get on the exercises due to the limited equipment available.

    I got some weights, a bench and a pull up bar at christmas so I've decided I'm going to stick with home workouts until the foreseeable future.
    • Thread Starter
    Offline

    1
    ReputationRep:
    18/01/2015 (Re-feed)

    Breakfast
    - 3 Pieces of Weetabix
    - Nature Valley Bar
    - Clementine
    - Half a Protein Shake (Water)

    Exercise (Abs/Legs)
    - Leg Extensions 36.4 kg : 3 X 15
    - Hanging Pikes : 3 X 10
    - Dumbbell Side Bends 11.6 kg : 3 X 25 Each Side
    - Squats 39kg : 3 X 13
    - Dragon Flags : 3 X 5
    - Russian Twists 10kg : 3 X 70
    - Hamstring Curls 20kg : 3 X 20
    - Pulse Ups : 3 X 30
    - Upper Ab Crunches : 3 X 30
    - Serratus Ab Pushups: 3 X 20

    Lunch
    - Tacos With Baked Beans, Cottage Cheese, Salad, Pea Shoots, Olives and Cherry Tomatoes
    - Ham
    - Protein Shake (Milk)
    - A Mince Pie

    Snacks
    - Peanuts and Almonds
    - Bag Of Salad
    - Grapes

    Dinner

    - Pork Ribs
    - Soup
    - Slice of Coffee Cake
    - Square Of Dark Chocolate

    From here on re-feeds will be every 5 days as opposed to every 4. I think I will go for a run tomorrow as It is coming to the end of my exams and i need to get slightly fitter for football, not to mention the benefit some cardio will have in the quest for a lower body fat %.
    • Thread Starter
    Offline

    1
    ReputationRep:
    19/01/2015

    Exercise (Chest/Tricep)

    - Incline Bench 54kg : 3 X 12
    - Overhead Tricep Extensions 16kg : 2 X 13, 1 X 15
    - Flat Bench 54kg : 3 X 12
    - Skull Crushers 12kg : 3 X 15
    - Decline Bench 54kg : 3 X 12
    - Kick Backs 16kg : 3 X 15
    - Diamond Push Ups : 3 X 20
    - Incline Chess Press 22.6kg Dumbbells : 2 X 12, 1 X 8
    - Ran 7.88km

    Lunch

    - Protein Shake (Water)
    - A Leg of Chicken
    - Slice Of Brown Bread With Branston Pickles
    - Salad + Pea shoots
    - A Clementine
    - Bunch Of Grapes
    - A Slice of Coffee Cake

    Snacks

    - Cottage Cheese and Peanuts

    Dinner

    - Pork with Broccoli
    - Brown Rice
    - Yoghurt with Blueberries and Almonds

    So today marked my first run in about a month, managed near 8km in just under 45 mins so not too bad, but it was knackering especially after weights and being fasted but i guess I've got the hardest cardio session out the way now. I will try and run at least every 3 days though ideally every other day.

    My uni course starts up next week so I'll have to build around it a lot in terms of exercise. Got a few ideas though.
 
 
 
Poll
Were you ever put in isolation at school?
Useful resources

Quick link:

Unanswered fitness blogs threads

Groups associated with this forum:

View associated groups

The Student Room, Get Revising and Marked by Teachers are trading names of The Student Room Group Ltd.

Register Number: 04666380 (England and Wales), VAT No. 806 8067 22 Registered Office: International House, Queens Road, Brighton, BN1 3XE

Write a reply...
Reply
Hide
Reputation gems: You get these gems as you gain rep from other members for making good contributions and giving helpful advice.