Max's Training Log - 1 Year On

I do flat and incline dumbell bench, I found I was hitting a wall with the barbell so I've swapped to dumbells for a bit.

Is chest/triceps more beneficial then? I can swap that over no problem.

And thanks, true test will be 2013, really looking forward to what progress I can make :)
 
That looks good to me! Will try that on Monday... not keen on shrugs though after other peoples advice!

Is there a machine for doing glute ham raises or something?
 
One more thing :p

Protein wise, on average I am eating around 100 grams a day. Which would appear to not be enough. At this stage I still want to be careful about not putting the wrong weight on.

I take MP whey after workout, could I up this to pre work out too and is there a better shake to have before hand?

This should probably be in the supplement thread but I like to keep track of everything in here :p
 
I still have fat to lose but its hard to know how much as I am starting to look a bit gaunt in the face and with the loose skin settling on my hips it's hard to tell!

Looking at the pictures about, how much more would you lot say I need to lose?

I did StrongLifts for a while but doing squats 3 times a week started dragging a bit and became boring towards the end, but I guess I was getting good results from it.

I'm at 14st 3lbs this morning, so after Christmas I will be doing a full on diet plan to shift how ever much more I need to.

Having had a month off SL's, I think starting again in Jan might have been enough of a break to get back into it for another burst.

I don't take any other supplements, I was on fish oils but I have increased the oily fish in my diet enouigh to not require a supplement and multivitamin's made me constipated :p

Thanks again for all the help, I am probably sounding like a broken record sometimes!
 
I like my pictures being away from the masses ! lol

I've hovered around 14.4 this month so not lost anything but I think my shape has changed a bit.

Keeping with that regime above and a very good diet should still yield weight loss shouldn't it?
 
If you go back a page there are some pictures from the start of December, I will do the same again at the start of January too.

Started in September last year, but only lifted properly once I had lost a couple of stone as it was a bit of a mission before that!
 
I've got another week, gotta make the most of it :p

My diet was very strict yes, mainly down to my diabetes but I can't deny exercise has played a massive part in it too...

Also here is an idea of a meal plan...

Bear in mind the diabetes so I really have to watch the carbs/sugars.

Snack wise I can't think what I could have.

Get a feeling this will be deemed a bit low!

mealplanidea.jpg


With that, it gives me about a 500 calorie deficit in diet alone each day...
 
Could cut it down to 1 chicken breast and then have some peanut butter on a Ryvita equivalent.

Correct on the yoghurt, should be about 4 carbs, woops.

Edit - I have some Weight Watchers crackers, 2 of these with some peanut butter should give:

185 calories
11g carbs
8g protein
12g fat

Even's things out a bit...
 
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As the final Jaffa Cake enters my gob, back on the straight and narrow tomorrow morning!

Meal plan sorted, training sorted (for another month, then back to SL's I think).

So up for 2013 being a good follow on from this year :D
 
2013 here we go!

Weight as of this morning is 14 stone 3 lbs/90.3kg. This is the lightest I've been so a great start.

Aiming for 1lb loss each week, get to 13 stone 7 and see how I look.

Pictures for 1st Jan 2013:

Jan20131.jpg


Jan2013n2.jpg


Diet is currently around 1600 calories a day with less than 100g of carbs.

Using my BMR of ~2000, a 500 deficit each day should give 1lb loss per week on diet alone, I will up my calorie intake as the weeks go by to accommodate my exercise to make sure I'm not loosing too much.

Routine is a 4 day split, 1 day of HIIT and another day of just a morning run.

Wish me luck :D
 
Weighed in this morning at 13st 13lbs, so a 4lbs loss. More than I was aiming for and at this stage I think its too much to lose in a week.

Will up my intake a bit and carry on.
 
It's bad but nothing compared to some people's, price I pay for being a fat ass.

My goal changes a fair bit, currently its get to roughly 85kg and see what my body looks like. It's hard to tell with the loose skin but above the belly I can base it from.

If you mean skin wise when I am at a base weight, no idea. Surgery is way too expensive, just keep a t-shirt on I guess.
 
Matutu said:
Well if you want any information on surgery please just ask me. Had my Tummy Tuck in October 2010 :). That was after dropping from 21.5stone to 10stone.

Best thing I ever did.
Click to expand...

I think I remember but have you put down the cost of it all and some pictures?

Cost for me is the main thing, I'm going to wait at least 2 years before I make any decision though.
 
Looking great now mate, must be chuffed :)

Mine is much worse than that :p but I am coming from nearly 27 stone so it was always going to be worse.

I think I'm going to give it time and see how it goes and maybe think about surgery if it starts becoming an issue.
 
Weighed in at 13st 13lbs again this morning so no loss this week.

So hard to tell if that's actually progress as I could in theory be losing weight and gaining muscle as my diet is super clean and I'm training well. At least I hope that's whats happening!

My diet is good but I think there are still some gaps, today for example how would you change this?

Breakfast -

3 egg omlette
Quorn sausage
Jalepenos

Workout

Protein shake

Lunch -
Chicken breast
Mixed salad
Chilli
Quorn scotch egg

Snacks -
15g mixed nuts
Pack of chicken fillet bites

Dinner (to be) -
Pork mince burger with onion
125g brown rice
Some sort of veg

Greek yogurt with blueberries

There's an element of me reading into things too much, if I give my current plan time I should see results...
 
Oats and toast are a bit too carby for my liking being diabetic.

What's the reasoning behind the egg yolks, never really thought about it.

Scotch egg is a rarity, just added it in to be accurate.

Here's the breakdown of that food:

foodexample.jpg
 
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