JK vs BigRed
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Had the usual opener for the week yesterday with a pretty general upper body workout -some bench, some rows, some military press, some lat pull downs etc. Nothing too special.<br />
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Today was legs - 10mins on the bike to warm up then 6 sets of squats (up to 120kg), 4 sets of leg press and 5 sets of deadlifts (up to 140kg). That was all for today but have 2nd legs session planned for Friday so will hit all the other usual leg exercises then. Not a huge workout today but pushed some good weights and the extra set of squats and deadies gave me a good chance to push myself a bit more than usual on these. -
[quote name='JK']Had a check in with my PT this morning. Weight 82.8kg and body fat 16.5% which is slightly higher than last body fat reading in mid Jan but he reckons it is due to my hyrdration being down (as this was first thing in morning vs arvo last time) so still very comparable. Chest has grown 4cm, waist down 2.2cm (woot) and biceps up 2 (right) and 2.5cm (left) and are now even haha. <br />
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The above quote is from my last check in almost 6 months ago. Had another check in this morning and I was a wee bit dissappointed as expected to have made a bit more progress. PT thought I was going ok though.<br />
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Anyway, weight 79.8kg and body fat at 15.5%. Had hoped BF was a bit lower so I guess more cardio is required! <br />
Chest has remained at 101cm so no change there but waist is down another 2cm (woot) and biceps remain at 35cm each (yep small I know) but PT thought they were alot harder and more defined that in the past when unflexed. <br />
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Looking back 6 months I am definately stronger and that is probably the main thing. I am squatting, deadlifting and benching more than before and can do a lot more pullups and dips etc. <br />
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Gonna start a new programme after Christmas and look to put on a bit of mass through the winter. Should be a good challenge. -
Oh yeah did some cardio today - 20mins HIIT and then 15mins fast walk on the treadmill. Nothing too special. <br />
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Won't make the gym tomorrow as need to have an early start to get a few things done before attending my little girls christmas party at kindy. Will catch up on Friday and Sat no probs. -
[quote name='JK']Dunno eh. Bit dissappointed really. Put in some hard work over the last 6 months so kinda expected a bit better. <br />
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Oh well, just more encouragement to knuckle down further - better diet and shift more tin.[/QUOTE]<br />
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I wouldn't be disappointed with your results there mate, adding in your strength gains it's been an excellent six months. Bart is right with the diet thing, the exercise part is 30/40% of it the rest is about the fuel. I find getting the diet right much harder than the exercise part, but it's the most important part. -
Dont depress me <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Ok here we go...<br />
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Todays eats are as follows<br />
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5.40am Pre-workout - Black coffee, 1 x BCAA capsule<br />
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6am Gym then immediately post workout - Protein shake with water (2 large scoops), 1 x BCAA<br />
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8am - 1 cup oats which includes 1 scoop of protein with low fat milk and 10-15 raisans<br />
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10am - apple and second black coffee<br />
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12.30pm - lunch usually 1 cup brown rice, 185gram of tuna (in springwater), squirt of eta avo and garlic sauce for flavour (or sometimes chilli sauce)<br />
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3pm - apple and muesli bar, black coffee<br />
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6.30pm - dinner - roast chicken (prob 1/3 of the chicken), roast kumara, salad (lettuce, tomato, carrot, feta, capsicum, avacado), apple juice (water with all other meals)<br />
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9pm - 1/2 a protein shake (other half goes in to the oats for the morning)<br />
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Plus of course a shit load of water. Drink prob 10-12 glasses a day.<br />
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Thats a pretty standard day really. Usually will have sushi for lunch once a week and also friday I usually buy so could be a kebab, roast sandwhich or in winter a curry etc - this is my treat day.<br />
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Weekends are a bit different - usually have a bit of toast and maybe eggs for brekky, oats mid morning. But yeah otherwise pretty similar. Once a week will have some icecream for desert.<br />
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Based on the above I am probably not eating quite enough.<br />
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If I flick back a month or two I can see when I was counting my macros I did the following over a week.<br />
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Mon 2400 calories (322grams carbs, 53g fat, 160g protein)<br />
Tues 2545 cal (317g carbs, 74g fat, 177g protein)<br />
Weds 2849 cal (318g carbs, 94g fat, 180g protein)<br />
Thurs 2436 cal (354g carbs, 54g fat, 128g protein)<br />
Fri 2805 cal (371g carbs, 78g fat, 149g protein)<br />
Sat 2255 cal (226g carbs, 76g fat, 140g protein)<br />
Sun 2445 cal (243 carbs, 67g fat, 134g protein)<br />
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Gut feel is not enough calories overall and not enough protein either. -
Those results are all good bro. Hard gains and still valuable gains. I did BODY for Life about 5 years ago, was stoked to lose about 13 kgs and then found 6.6 of it was muscle! And I follwed the BFL training/regime diet religiously to the exact last rep and gram.<br />
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You should be proud. You are still marching forward and on track. All power to ya. -
yes with major weight loss you'remgoing to lose muscle - need to make sure you eat enough protein / aminos etc so you keep feeding the muscle while you lose the fat. A tough balance, and that is when the carlories in less than calories out becomes a science, as opposed to NOT being Rocket Science..!
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Been hobbling big time today....my calves feel like they could just pop right out! Did legs yesterday morning - squats, leg extension, hamstring curls and calf raises plus 15mins on the bike and the good old friday abs class.<br />
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Today did some catch up due to a missed workout on thurs. Funny sort of workout went - 5mins row, 5 sets of pullups, 5 sets of deadlifts (2 x top sets of 5 at 140kg), 4 sets of narrow grip incline bench, 3 sets of lat raises supersetted with shrugs. 3 sets heavy DB curls, 3 sets skull chrushers supersetted with kickbacks, 4 sets ezy bar bicep curls, 3 sets of tricep pushdows supersetted with dips. Took about 70mins and felt pretty dam good. Mean sweat session! -
haha and its still bad. When I woke I could hardly walk but hobbled my way to the gym and been stretching it all morning and they are freeing up.<br />
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Upper body today - 3 sets of wide grip pullups, 3 sets of DB flies, 4 sets on the flat bench, 3 sets on the pec deck. 3 sets each of seated row and lateral pull downs. 3 sets of military press.<br />
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Tomorrow is legs which could be a worry if my calves are still chopped so it may be light cardio session instead.
