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Day 8: Measurement Monday

Waist: 111cm

Chest:114cm

Quad: 68.5cm

Okay so here it seems i have lost some fat around my bod :) 

That's the good news...

The bad news is during the game yesterday I nearly dislocated my shoulder, basically it was out of its joint but not completely and my collar bone had shifted about 1cm down. There is bruising around the joint so its still pretty painful which results in my not being able to do any upper body weight training this week or football training for that matter either. Damn.... 

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Day 5: Fat Check Friday

I understand that the 3 fold caliper method isn't as accurate as other fat checking tools but I tried using the 7 fold but I couldn't reach some places and I don't feel comfortable letting someone else do it ?_?

Any who, total measurements went up to 75mm which according to my chart and age relates to 21% body fat.

I don't quite believe that I lost 2% in the space of 2 days. I think I will just use this is another indicator to see how I am going. I also think it is more reliable to use measurement tape and note down stuff like on Measurement Mondays to determine the legitimacy of fat loss rather than the extent in percentage. 

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lostriver76:

Hawkeyes taking the field 

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Day 4: Meals

So today was my rest day from 2 consecutive days of split workouts in the gym, plus I had football training tonight so I wanted to rest my wonky legs after a hard day of quad/calf training + I also took the day off so I could wait for my eastbay package to arrive!

Meals are as follows:

Steak, 1/4 avocado, 1 slice of toast

Failed protein pancakes (non-stick fry pan actually stuck and the whole thing turned into a massive mess and was too angry to eat the product) + 1 orange

Tuna, cottage cheese and celery

1tbsp peanut butter on toast, 1 apple, Pre-training protein shake

Post training protein shake.

Didn't get my 6 meals in today :( got home from training at 9 and then if i had meal 6 it would have to be at least at 11 and then I wouldn't be allowed to sleep until 1am :\ Ceebs that! Tomorrow is my highest starchy carb day and I am really looking forward to that, <3 carbs haha. Also I'll be cramming in 2 of my split workouts tomorrow so I can rest Saturday for my game on Sunday. Need to win this one to have an easier road to playoffs.

BRING IT ON!

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Day 3: Meals

Sorry for the late update, I'll get onto Day 4 right after this.

After seeing my weight increase in the morning I thought I should cycle my starchy carbs a little bit better to achieve extra fat loss so instead of going 50g to 130g, I intend to go 0g, 50g, 130g. Just to keep my body guessing and not enter starvation mode by 3rd day of 0 starchy carbs as I have done in the past. I also read on musculardevelopment.com that people who follow a low fat diet compared to a low carb diet are more likely to keep the weight off long term. I 100% agree with this statement as every time I have done low carb diets (only from incidentals like vegetables and fruits) I have gained the weight back on (and in some cases more) pretty much right after I take my foot off. 

So here are my meals:

Steak, 1/4 avocado

Chicken, spinach and post gym protein shake

More chicken

Cottage cheese, 1tbsp natural peanut butter, celery

Chicken

Chicken and post gym protein shake.

Looking at this... I had a lot of chicken during day 3 ^_^

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Day3: Weigh-In Wednesday

Weight: 109.9kg

Okay, so this is my starting weight! Let's see how it changes when the fat goes off and the muscle goes on! (I did a premature 3 fold caliper measure and it says that my body fat is 23%!- I was kind of surprised because it was around 23-24% 5-6weeks ago when I first got the calipers and that was when I was lighter! This tells me both a combination of gaining fat and muscle weight!) Woo?

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Day 2: Meals and Exercise

125g steak, 1 slice wholegrain quinoa and flax seed bread, 1/4 avocado

4egg whites, 34g oats, post workout protein shake w/ Xtend

185g can of tuna in chilli oil, 70g brown rice (cooked up 120g but I don't think I added enough water and 70g was all I could handle), 1 orange, handful of celery

200g cottage cheese, 1tbsp natural peanut butter and more celery :D

Those are the meals at the moment. Later on the club has its film session/ chalk talk at the local pub and this goes on for 3+ hours which gets in the way of my eating 2-3hrs and they only thing they really serve is parmas. This time I will make sure to eat my salad first and then the parma and hopefully limit chips. I'll be heading to the gym afterwards for a workout anyway but still, this will be 1/3 of my cheat meals this week.

At the gym I am doing split workouts so one in the morning and the other at night. Today is chest and biceps.

Morning: Superset 5x5 for each exercise with 2min rest between each set in the super set.

So superset looks like this: 5x bench press (2min rest) 5x flat barbell preacher curls (2min rest). 

I did a few warm up sets as well. 

Night: Drop sets

10/10/10 cable fly

10/10/10 incline dumbell press

10/10/10 incline cable curl

10/10/10 reverse ez-bar concentration curl.

I'll probably also add a light jog in as well for some cardio later on!

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Day1: Meals (the rest)

    185g tuna in chilli oil, 1 orange

200g cottage cheese, 1 tbsp natural peanut butter, celery sticks (enough to finish the mix ^^)

150g chicken breast, 1 cup broccoli, 4 brussel sprouts

Protein shake w/ Xtend

Today has been very interesting diet wise. Without loads of starchy carbs, fat and eating whenever- I found myself pretty hungry throughout the day. I've made sure to have lots and lots of water to help digest the proteins as well but right now I am pretty hungry.

Tomorrow I will start my exercise regime at the gym which includes split workouts. I'll also put some boxing in there as well, providing my shoulder is ok :)

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Day 1: Meals (1&2)

3 egg whites, handful spinach, 1 slice of quinoa whole grain toast. 30g Whey + 20g Casein protein shake with 1 serve of Xtend BCAA's Mulitivitamin Fish Oil tablet x2 Kaprex x2 (herbal anti-inflam for my shoulder) Collagenics x1 (herbal tissue repair and strength tablet for my shoulder)

1 sachet of oats with 1/2 a cup of water 125g of rib eye heart smart steak 1/4 avocado

Taste has been better than expected, it's so nice to eat real food again. Exam time staples= chocolate, weetbix with honey, pasta etc.. :\ 

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Day 1: Measurement Monday

Waist (around the navel): 114cm

Chest (half way between nipple and underarm): 115cm

Thigh (half way between knee cap and hip): 69cm

I chose to measure around the Caliper testing areas (as per the recommendations from the free calipers from bodybuilding.com). 

In the past few months I have regained a lot of weight from when I lost at the start of the year. Poor nutrition, lazier exercise and lack of motivation and monitoring lead to this weight gain. For example, my gridiron club mates would set up "Lineman Challenges" which were centralized around eating a LOT of food. 

After losing weight at the start of the year I became happier, motivated and felt confident. But now I just feel lost. 

This journey will be about empowerment to find myself physically, mentally and spiritually!

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Alrighty

Finals are over and holidays start tomorrow :)

Can only really concentrate on my diet tomorrow since exercise will be hard to come by without the use of my right arm :\ hmm might do some cardio and plyometrics. Don't need arms for those!...well not really hahah

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Start-up

Still in the middle of finals >_<

Will start posting on Monday once I am free from university woes :D