Starting my Calisthenic journey

MoNkeE said:
Absolutely nothing we can learn from your diet when so much of it is unknown macros or calories.
Click to expand...

I suppose I could break it down more,
but when it comes to Dinner, I'm not there when it's made, and my partner very much eyeballs everything when she cooks, so I dunno if I could get amounts of things.
I could see.

So, like, Macros?
That the carb/protien/fat breakdown of the food?
Is that more important when people are working out stuff?
 
You need a certain amount of protein to build muscle. If you're only eating 100g of protein a day, you're gonna have a tough time improving strength or lean mass. For a natural athelete id be aiming for 140 - 160g of protein a day.

Calorie wise; simply eat less than you burn to lose weight, eat more than you burn to gain weight. But you tailor your calories around your protein in take.
 
Tuesday 27/09/2016

It's my birthday today "yay....." well doesn't mean much to me.
So gym anyway :D

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Spent 20 mins doing handstands as I missed them yesterday.
So lets call that a warm-up

Exercise:

Core Cycle: 3 x :
-----Squats: 20 reps
-----Lunges (each leg): 20 reps
-----Squats: 20 reps
-----Wall sit: 45 seconds

------90s rest

Totals:
Squats: 80 reps ▲ 12
Lunges (each leg): 80 reps ▲ 20
Squats: 90 reps ▲ 22
Wall sit: 152 secs ▲ 2

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals
Protien Brownie: 287 cals

Dinner:
CAKE!(Dunno cals)

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I'm going to increase my food intake, Might try and List the Macros as per MoNkeE's feedback
But tonight I'm gonna eat cake, lots of it probably :p
 
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Wednesday 28/09/2016
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Exercise:
Wrist stretches

Dumb bell Press (35kg): 3 reps (Woo)
Dumb bell Press (30kg): 2 x 3 reps (second round didn't go anywhere :p )

Core Cycle: 3 x:
-----Chin ups: 6 reps
-----Wall sit: 45 seconds
-----Tricep Dips: 20 reps
-----Squats: 16 reps
-----Push ups: 16 reps
-----Pull ups: 4 reps
-----Hanging leg raises: 6 reps
-----Decline Push ups: 14 reps
--------
-----1 min 30 break


Totals:
Chin ups: 21 reps ▼ 1
Wall sit: 170 seconds ▼ 34
Tricep Dips: 71 reps ▼ 19
Squats: 72 reps ▼ 4
Push ups: 49 reps ▼ 1
Pull ups: 13 reps ▼ 2
Hanging leg raises: 20 reps ▼ 5
Decline Push ups: 38 reps ▲ 1

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Elevenses:
Portion of mince and veg, no portion knowledge, I'll measure when I make next.

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals
Protien Brownie: 287 cals

Afternoon Snack:
Portion of mince and veg.

Dinner:
TBD(Dunno cals)

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Bit of a decline today, but pushed a heavier weight than ever :D
Not particularly disappointing, bit of a heavy night last night, booze and food.
 
Thursday 29/09/2016

I was meant to go for a run today, forgot my shoes.....
So an ab day :)

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Exercise:

Core Cycle: 4 x :
-----Half Burpees: 15 reps
-----Flutter Crunches: 20s
-----Toe Touch Crunches: 5 reps
-----Crunches: 25 reps
-----Side Plank (Left): 31 s
-----Crunches: 25 reps
-----Side Plank (Right): 31 s
-----Lying leg raises: 9 reps
-----V hold: 10 s

-----90s Rest between cycles


Totals:
Half Burpees: 60 reps
Flutter Crunches: 179s
Toe Touch Crunches: 20 reps
Crunches: 100 reps
Side Plank (Left): 124 s
Crunches: 100 reps
Side Plank (Right): 124 s
Lying leg raises: 36 reps
V hold: 41 s

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Food Diary

Breakfast:
Porridge with 2 bananas: Dunno, there was little porridge as well haha.

Elevenses:
Half a chicken breast and 60g of couscous.

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals

Afternoon Snack:
Half a chicken breast and 60g of couscous.

Dinner:
TBD(Dunno cals)

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Abs was hard, nice change.
Camping this weekend, starting tomorrow, so an interesting camp workout ahead ;)
 
Friday 30/09/2016

So I did exercise with a set of rings on friday, man some of those exercises are far harder on rings!
Trying to hold yourself in for Tricep dips is a chest killer!

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Core Cycle:4 x:
-----Push ups: 10 reps
-----Shoulder Width Chin Ups: 6 reps
-----Single Bar Dips: 3 reps
-----Pull ups: 6 reps
-----Dips: 6 reps

-----3 min break

Totals:
Push ups: 55 reps ▼ 2
Shoulder Width Chin Ups: 25 reps ▼ 1
Single Bar Dips: 17 reps ▲ 1
Pull ups: 17 reps ▼ 4
Dips: 12 reps ▼ 15

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Hard exercise!!
won't be dissing rings ever!

Monday 03/10/2016
Right, so weekend was a camping trip.
I drank and ate the everything, and have a cold today, so not a good start really :p I'm also weighing in at 160lb now! heavy weekend indeed.

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Warm up:
Skipping: 5 mins

Exercise:
Goblet Squats (25kg): 3 x 3 reps
25Kg Is still the biggest I can comfortably hold.

Core Cycle:4 x:
-----Push ups: 10 reps
-----Shoulder Width Chin Ups: 6 reps
-----Single Bar Dips: 3 reps
-----Pull ups: 6 reps
-----Dips: 6 reps

-----3 min break

Totals:
Push ups: 47 reps
Shoulder Width Chin Ups: 25 reps
Single Bar Dips: 13 reps
Pull ups: 20 reps
Dips: 27 reps

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals
Protien Brownie: 287 cals

Dinner:
TBD(Dunno cals)

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Tuesday 04/10/2016

Still got a rubbish cold, but it's a semi-rest day today.


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45 mins of handstand practice.
10 mins of flexability stretching.

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Food Diary

Breakfast:
Banana and a cinnamon swirl

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals

Dinner:
TBD(Dunno cals)

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I feel like balls :(
but tomorrow should feel better!!(He tells himself)
gonna get 2 sets of the 35's done!!!!
I'll just keep telling myself that!!!
 
Wednesday 05/10/2016

I still feel ill, Forgot to prep my meals, and haven't been tracking macros.
Top job eh?

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Exercise:
Wrist stretches

Dumb bell Press (35kg): 3 x 3 reps (Woo, Did it! I highly doubt I'll make the jump to the 40's haha)

Core Cycle: 3 x:
-----Chin ups: 6 reps
-----Wall sit: 46 seconds
-----Tricep Dips: 21 reps
-----Squats: 17 reps
-----Push ups: 17 reps
-----Pull ups: 4 reps
-----Hanging leg raises: 7 reps
-----Decline Push ups: 15 reps
--------
-----1 min 30 break


Totals:
Chin ups: 22 reps ▲ 1
Wall sit: 196 seconds ▲ 26
Tricep Dips: 91 reps ▲ 20
Squats: 87 reps ▲ 15
Push ups: 57 reps ▲ 8
Pull ups: 16 reps ▲ 3
Hanging leg raises: 26 reps ▲ 6
Decline Push ups: 43 reps ▲ 5

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Elevenses:
50g portion of huel (With Milk): 320 cals


Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals
Protien Brownie: 287 cals

Afternoon Snack:
50g portion of huel (With Milk): 320 cals

Dinner:
TBD(Dunno cals)

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Well happy with pushing the 35's for 3 sets.
Might increase the reps for a couple of weeks before I try pushing the 40's haha.
Also might stop listing my food here, and instead keep track of the macro's etc.
Maybe 'myfitnesspal' could help? not looked into it.
 
Thursday 06/10/2016

So it's Thursday,
I will run on Thursdays, to get a run in every week.
I do not know how far, or for how long I ran. I forgot my garmin.
So let's just say I ran today :p

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals

Dinner:
TBD(Dunno cals)

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I need to track the 'Macros' better, I'll try myfitnesspal.
For now, I'll give the estimates:

Breakfast:
-------Fat: 5.135g
----Carbs: 63.31g
--Protein: 9.911g

Lunch:
-------Fat: 25.1g
----Carbs: 67.1g
--Protein: 53.6g

Dinner: TBD

Snacks:
-------Fat: 28.24g
----Carbs: 8.8g
--Protein: 8.96g


Well, right there we can see I need to even out my protein here!!
Can't quit out on prepping in the evening! might add something proteinous to breakfast....
 
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Friday 07/10/2016

Dying doesn't cut it....
6hrs sleep (if I was lucky) and drinking last night.
Blegh
But, can't skimp out, and I got my prep done :) so white fish and cous cous for in-between meals :D

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Exercise:
Dumb bell Romanian Deadlift (30kg): 3 x 3 reps

Core Cycle:4 x:
-----Push ups: 12 reps
-----Shoulder Width Chin Ups: 7 reps
-----Single Bar Dips: 4 reps
-----Pull ups: 6 reps
-----Dips: 7 reps

-----3 min break

Totals:
Push ups: 58 reps ▲ 11
Shoulder Width Chin Ups: 29 reps ▲ 4
Single Bar Dips: 16 reps ▲ 3
Pull ups: 20 reps ==
Dips: 33 reps ▲ 6

Followed this with ab exercises:
2 x 10 captains chair.
2 x 45 sec Side Plank (both sides)

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Food Diary (I'm going to round to the g )

Breakfast:
-------Fat: 5g
----Carbs: 63g
--Protein: 10g

Elevenses:
-------Fat: 9g
----Carbs: 86g
--Protein: 31g

Lunch:
-------Fat: 25g
----Carbs: 67g
--Protein: 54g

Snack to nibble through the day:
-------Fat: 38.24g
----Carbs: 36g
--Protein: 32g

Afternoon Snack:
-------Fat: 9g
----Carbs: 86g
--Protein: 31g

Dinner:
TBD(Dunno cals)

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Right, well, not including dinner I think I've got a fair whack of protein today, I could even reign in the snacks a bit :p
but better to get more than less eh
 
Monday 10/10/2016

not much to update I think....
In terms of chat, bought something to go with my fish.......rice cakes :D

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Warm up:
Skipping: 5 mins

Exercise:
Goblet Squats (30kg): 1 x 3 reps
Goblet Squats (35kg): 2 x 3 reps

Core Cycle:4 x:
-----Push ups: 13 reps
-----Shoulder Width Chin Ups: 8 reps
-----Single Bar Dips: 5 reps
-----Pull ups: 6 reps
-----Dips: 8 reps

-----3 min break

Totals:
Push ups: 59 reps ▲ 1
Shoulder Width Chin Ups: 32 reps ▲ 3
Single Bar Dips: 20 reps ▲ 4
Pull ups: 17 reps ▼ 3
Dips: 32 reps ▼ 1

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Food Diary

Breakfast:
-------Fat: 3g
----Carbs: 26g
--Protein: 15g

Elevenses:
-------Fat: 5g
----Carbs: 5g
--Protein: 16g

Lunch:
-------Fat: 25g
----Carbs: 67g
--Protein: 54g

Snack to nibble through the day:
-------Fat: 28.24g
----Carbs: 8.8g
--Protein: 8.96g

Afternoon Snack:
-------Fat: 5g
----Carbs: 5g
--Protein: 16g

Dinner:
TBD(Dunno cals)

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Hmmm, could do with doubling the fish for the 2 meals, get that to ~30g protien, but there's so much going on in the huel with milk.
might swap out the milk for water, that'd bright that massive protein burst down, even out the intake over the day...
 
Tuesday 11/10/2016

Tuesday's more Handstands, working on some tips from an instructor I saw at the weekend.
I think I need to work on my core, my back arches a bit much :/

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45 mins of handstand practice.
10 mins of flexability stretching.

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Food Diary

Breakfast:
-------Fat: 3g
----Carbs: 26g
--Protein: 15g

Lunch(water instead of milk with the huel):
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Snack to nibble through the day:
-------Fat: 28g
----Carbs: 9g
--Protein: 9g

Dinner(TBD)

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I decided not to eat as many times, it's my least active day.
I know you need food for repair, but I'll probably get enough.
 
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