Ok so I will partake in this new challenge for Christmas. I have inc my current stats from my super doper USB scales and I plan to take a few photos when I can find a mirror and no one around to see me posin!
| Height(cm) | Age | Visceral Fat | BMR (Kcal) | Weight(Kg) | Body Fat(%) | BMI | Muscle Mass(%) | Body Water(%)
|
|---|
| 175 | 24 | 1 | 1550 | 55.9 | 5.7 | 16.8 | 52.6 | 68.8
|
First goal = is obvious- bulk. Currently 55-56kg so would like to be at least 60kg. My legs are a particular problem area, they just seem to be bones and so I would like to bulk them up as much so I can at least run and partake in sports etc. So training and getting down the gym is priority here with proper eating plan. Also I want to be more social and get into some of the tennis classes at the gym and also I’ve started going to the local round table meetings. The main thing that stops me being more social is diet- most involve late meals at restaurants and I get anxious about what to order, am I eating too late, what’s the nutrition of such n such on the menu etc.
Second goal = not to add too much fat, I noticed when I first got my scale that they measured my body fat as 5%, and I thought it was broken, but over the last few days its gone up to 5.9%. anyway I shouldn’t get too concerned about the gains, but I don’t wanna turn into just a large stomach dude with no chest or legs (a la the tango ad or whatever it was a while back)! So diet as always will be main priority here
Currently doing Full body workouts, 2 sets (all done in a circuit unless the gym is busy) of each 4/4 timing and at least over 5 reps if I get over 12 I up weight.
Workout
warm row, on light 6 scale ~10mins
-Squat (barbell or dumbbell)
-Pullover (DB)
-Bench press (Smith machine or DB) 1st set is flat, 2nd is incline. Sometime do Flyes if I’m at home with DB
-SLDL (BB or DB)
-Row (either machine or using Bar/DBs)
-lat raise (DB)
-Cable triceps pulldowns
-Cable chops
Every second workout I do Chins instead of rows, and every 2 weeks I do –ves
I also like to do a swim once a week, 20mins or so then sit and stretch/chill in the sauna/steam room.
Average diet (not inc weekends!!)
-oatbix and weetabix with milk, banana, and ¼ grapefruit
-apple, slice of bread with cream cheese
-2 wholemeal rolls with either cheese/fish/chicken and some tomatos or salad leafs
-some nuts and dried fruits
-tea cake or cookie (just one small one with cuppa), ½ orange.
-Diner is usually based around fish/chicken with meat once or twice a week. Lots of fresh veg and either potato or rice. Followed either maybe ice cream cornetto once a week, but usually just a fruit salad with yogurt.
Drinks- mostly water, some tea (green), milk shake/FGS etc, the odd red wine with a meal.
Currently I got a bad cold, all bunged up etc..so I don’t know whether I shall start the gym and first workout theis weekend, I might just do a light workout but not push completely out otherwise my immune system may never recover.
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Hi Oscar - great start to AIWFX 08 :-)
Nice mix goals social/gerneral fitness and training.
With eating out - try having a slice of toast or bowl of cereal about 2-3 hours before so you are not starving and anxious when faced with the menu.
Just checked the medical BMI chart for Blokes and long term you want to be aiming for at least 70 kg - 75 kg would put you nicely in the middle of healthy BMI.
Follow the advice Anthony has given you, stick to your eating plan and you'll not get fat, you'll get strong and ripped like Richy21
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i dont think i can resist cakes and desserts like Richy can....i'l try tho, yeah my best life goal would be to get 70kg...that'l take some time tho...
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Started my first workout this morning, didnt want to push to all out failure as still got a cold.
-Squat (0) 7,6
-Bench (10) 7,7
-Pullover (10) 7,6
-DL (0) 8,8
-BOR (0) 10,8
-tricep pulls (11) 9
-cable chop (8.75) 10
-chins -4
-dips- 4
Diet ok, yesterday was a bit of a bimp, didnt have much on THurs so Fri i was hungry and i got addicted to this new Granola i brought, but anyway its fine now, more balance this weekend i hope
*reachs for Rennies....
Q- when people workout at home do you wear shoes/trainers? how are squats and stuff effected by ber feet on carpet, instead of in gym were i wear trainers on a hard floor?
Hope to go swimming tomorow, if i dont have a runny nose..ewhh....and play golf in the "sun"
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oscarricher wrote:
Started my first workout this morning, didnt want to push to all out failure as still got a cold.
-Squat (0) 7,6
-Bench (10) 7,7
-Pullover (10) 7,6
-DL (0) 8,8
-BOR (0) 10,8
-tricep pulls (11) 9
-cable chop (8.75) 10
-chins -4
-dips- 4
Diet ok, yesterday was a bit of a bimp, didnt have much on THurs so Fri i was hungry and i got addicted to this new Granola i brought, but anyway its fine now, more balance this weekend i hope
*reachs for Rennies....
* nags a bit *
Whoever we are, diet is the key. You seem to be putting a great focus on training. You've put a marker down for sorting out your diet, and that needs to be where you put your planning.
Tough about the cold - please keep it to yourself.
* realises that he is the same height as Oscar, and that is where the resemblance ends! *
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oscarricher wrote:
Q- when people workout at home do you wear shoes/trainers? how are squats and stuff effected by ber feet on carpet, instead of in gym were i wear trainers on a hard floor?
Socks or *ahem* my shaggy dog slippers with cute ears and nose.
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PJ wrote:
oscarricher wrote:
Q- when people workout at home do you wear shoes/trainers? how are squats and stuff effected by ber feet on carpet, instead of in gym were i wear trainers on a hard floor?
Socks or *ahem* my shaggy dog slippers with cute ears and nose.
You wear your cat? Urrrrrrgh!
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If you're struggling to eat enough, you can always drink more calories! Semi skimmed milk's pretty much a great meal replacement, you get protein, carbs and fat.
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ProPlus wrote:
If you're struggling to eat enough, you can always drink more calories! Semi skimmed milk's pretty much a great meal replacement, you get protein, carbs and fat.
just used one of my vouchers in tesco for a FGS organic vanilla bean...gone up to £1.58! umm might give the Fjuii ones a try..
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o my god i'm in pain...i got a wisdom tooth coming thru and my whole lower left hand side of my mouth and gums are swollen, can bearly talk and the prob is i can bearly eat as chewing hurts...taking pain killers and hoping it'l pass...just had to happen a) on a sunday, and b0 on a bank holiday!
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