Soldato
- Joined
- 27 Jan 2012
- Posts
- 8,080
- Location
- The king of the north!
Hey everybody 
here are some stats:
Updated *starting* stats with new scales 08/08/19;
I phoned up for an appointment and ended up going for a consult the same day. What we decided to do was for the initial month of training was to ease into it with a two day week focusing on good form/movement on a 1-1 basis towards the end of this month we are starting to load weight onto movements now that my form is safe to load. After this month i will be going from the 1-1 into group sessions and three days a week.
Below are breakdowns of my previous training sessions.
4/7/19
6/7/19
11/7/19
13/7/19
16/7/19
20/7/19
Shortly in the future i will be starting dead lifts with the goal of reaching 150kg.
As for diet/supplements.
Diet is something i will definitely need help with not in terms of eating too much ect but with what the correct foods to eat are and how much. So if anyone here has some advice regarding what good foods i should be eating please let me know. From Monday i will be fully tracking my intake via my fitness pal so will post that information here in say a week or two.
I have been stacking creatine (20g/day) for 7 days and am now maintaining that with 6g/day and post workout i have been having a 48/50g whey protein shake. I would love to get as much protein and good benefits from food rather than supplements however i know 100% even without tracking my diet i don't intake enough good stuff for my body to use so for now will continue to supplement with whey and creatine.
Thanks for any advice and your time
here are some stats:- 25 Years old (Male)
- 163 CM (pretty damn small
) last weigh in was 64kg on 19/7/19<- OLD Naff Scales- this is the first time since i was 17 that i have been in a gym
Updated *starting* stats with new scales 08/08/19;
- 64.3kg
- 21.0% Body fat
- 7.5 Visceral Fat
- 40.1% Muscle
- 55.6% Water
- 1457 BMR
I phoned up for an appointment and ended up going for a consult the same day. What we decided to do was for the initial month of training was to ease into it with a two day week focusing on good form/movement on a 1-1 basis towards the end of this month we are starting to load weight onto movements now that my form is safe to load. After this month i will be going from the 1-1 into group sessions and three days a week.
Below are breakdowns of my previous training sessions.
4/7/19
- Goblet Squat (8kg - 3 x 12)
- single arm floor press (7.5kg - 3 x 12)
- lat pulldowns underhand grip (15kg - 3 x 12)
- pallof Press (red band - 2 x 10 each side)
- incline pushups (3 x 15)
6/7/19
- Barbell bent over row (20kg - 3 x 10)
- DB RDL (20kg - 3 x 10)
- Dumbell incline bench press (7.5kg - 3 x 10)
- banded hip thrusts (purple band - 2 x 20)
- plank ( 2 x 30 seconds )
11/7/19
- Goblet Squat (8kg - 3 x 12)
- single arm floor press (7.5kg - 3 x 12)
- lat pulldowns underhand grip (15kg - 3 x 12)
- pallof Press (purple band - 2 x 10 each side)
- incline pushups (15/15/14)
13/7/19
- Barbell bent over row (30kg - 3 x 8)
- Barbell RDL (30kg - 3 x 12)
- Dumbell incline bench press (10kg - 3 x 10)
- banded hip thrusts (purple band - 2 x 20)
- plank ( 2 x 40 seconds )
- cable rope tricep extension (10kg - 3 x 12)
16/7/19
- Goblet Squat (16kg - 3 x 12)
- single arm floor press (10kg - 12/10/10)
- lat pulldowns underhand grip (30kg - 12/12/9)
- pallof Press (purple band - 2 x 20 each side)
- incline pushups (20/18/16)
20/7/19
- Barbell bent over row (30kg - 3 x 12)
- Barbell RDL (40kg - 3 x 12)
- Dumbell incline bench press (12.5kg - 10/10/7)
- banded hip thrusts (purple band - 2 x 20)
- plank ( 2 x 40 seconds )
- cable rope tricep extension (15kg - 3 x 15)
Shortly in the future i will be starting dead lifts with the goal of reaching 150kg.
As for diet/supplements.
Diet is something i will definitely need help with not in terms of eating too much ect but with what the correct foods to eat are and how much. So if anyone here has some advice regarding what good foods i should be eating please let me know. From Monday i will be fully tracking my intake via my fitness pal so will post that information here in say a week or two.
I have been stacking creatine (20g/day) for 7 days and am now maintaining that with 6g/day and post workout i have been having a 48/50g whey protein shake. I would love to get as much protein and good benefits from food rather than supplements however i know 100% even without tracking my diet i don't intake enough good stuff for my body to use so for now will continue to supplement with whey and creatine.
Thanks for any advice and your time
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