playmaker's journal

[playmaker]

I have decided to start a journal. Today i used my scale i havent weigh myself for a month (i thought i was about 119lbs)but i lost some weight i'm currently 53 kilos about 116.84lbs. My diet sucks (my calorie intake is about 1300-1500cals) i really need your help girls, later today i'll post my nutrition and workout program.
I'm 1.70m tall (about 5'7 ).

[Emma-Leigh]

Hey! Good to see you starting a journal too!

I saw your diet in your other thread (with your piccies) and you are doing pretty well - you are eating the right foods but you are just not eating enough (obviously if you are loosing weight!!).

Anyway - Great to see you here! Your journal should prove interesting as you train very differently to the rest of the girls who are journaling at the moment - who knows... maybe you will influence then to slow down on the cardio ;)

Good luck!

[playmaker]

16/10/03

Workout: back/triceps - 1 hour and 50mins

Pull-ups: 3sets of 10, 8, 8 reps

Machines Wide-Grip Pulldowns Behind The Neck:
45kilos: 2sets of 12 reps
50kilos: 1set-8reps
55kilos: 1set-5reps
60kilos: 1set-2reps

One-Arm Dumbbell Rows:
12kilos: 2sets-10reps
15kilos: 2sets-8reps
10kilos: 1set-20reps

Seated Cable Rows:
35kilos:2sets-10reps
40kilos:1set-8reps
25kilos:1set-20reps

Dips: 4sets- 15, 15, 12, 10 reps

Dip machine:
55kilos:2sets-10reps
50kilos:1set-10reps
40kilos:1set-15reps

Standing Dumbbell Triceps Extension:
17.5kilos:2sets-8reps
15kilos:1set-10reps
12kilos:1set-15reps

Triceps Pushdown:(droping sets of 10 reps)
25,20,15,10 kilos

Standing Bent-Over One-Arm Dumbbell Triceps Extension:
(droping sets of 10 reps)
7.5, 5, 3 kilos

---------------- NO BORING CARDIO TODAY --------------


Todays diet

6:30
30gr oats, 75gr tuna coffee 100ml skimmed milk

10:00 postworkout shake: 30gr whey/40gr glucose (immediately after my workout)

11:00 omelete(6 eggs white,onion,red pepper,spinach) and 40gr of low fat weight watchers cheese

2:00 fried liver, cottage cheese (2%fat), green beens, broccoli, tomato,spinach

5:00 coffee, 100ml skimmed milk, wallnuts and almonds

8:00 salmon, cottage cheese, and a lot of veggies


About 1600cals (i did my best today!) about 170gr of protein

My goal is to gain 2-4 kilos of muscle so i will slowly increase my calories until i reach 2000cals.

[playmaker]

Emma what do you think about creatine? I will start taking 2gr with my postworkout shake. I forgot to say i take vitamines, calcium/magnesium/zinc tablet and 1300mg of primrose oil before my breakfast

[gallerygurl]

hey girl I was just wondering if you know what your breakdown
of protein/carbs/fat percentages are???
I couldnt figure it out from your post..

[mirror]

Playmaker, fabulous post, thanks! I'm about to change my training to 5 x weights sessions per week (from 3x/wk) and dropping cardio - so your sessions & diet are really interesting. also your session is pretty high-volume. That's what I'm planning to do, so this is really useful. What kind of rest do you take between sets and exercises, on average? Are you going to failure on the final sets?
cheers!
Mirror

[playmaker]

I use as heavy weight as possible so i need more rest between sets 2-4mins, yes i try to failure at the last sets sometimes in every set! I love the feeling of burning muscles. Mirror i have a 5day split and i try to do some cardio too. Gallery girl the breakdown is ~170gr protein/~136gr carbs/~41gr fats. I'll post todays diet and workout later

[playmaker]

I decided to start a journal but i'm so busy lately (and lazy), i spend a lot of hours in the labs. Today i had a really **** day i just calculated the calories and is only 1180 i didnt workout only 30mins of running early at the morning also i had only 4 meals. Anyway this is not gonna happen again. Tomorrow i have shoulders/abs and maybe 30-40mins walking...

[playmaker]

Today i had a very good chest/biceps workout, i had 1 rep with 70 kilos!!! Maybe because i pigged out yesterday?

I want to share my pigging out day because i feel very bad for what i did to myself, from the other hand i really understand why fat people love eating :-P Today i run 60mins with empty stomach and i hardly had 1300cals almost all of them from protein powders, i couldnt eat ! I read articles in which bodybuilding experts recommend to eat like pigs ones every week, i pig out every 4 weeks but this time i overdo it, i wasnt planing to eat so much!

Yesterday's pigging out nutrition(i was eating all day long )

I started with my mamma's chocolate cake made by wholewheat floor, sweeteners, egg whites and of course real chocolate! I ate the half of it (i couldnt eat more)
~250gr peanutbutter with a huge piece of wholewheat bread
500gr of mixed wallnuts,almonds,peanuts with 5 Tablespoons of honey ( i love nuts especially with honey amazing taste)
a huge plate of pasta with (35%fat) cheese and lean beef mince(7%fat) with sauce .
400gr of cereal full of sugars ( 100gr has 60gr of carbs from which 35 were sugars!), i couldnt stop eating them until i finished the box i also had a litre of skimmed milk.
Home made kebabs with wholewheat pitas and grilled turkey i ate two.
I finished the day by comparing the taste of detour bar and snickers, i prefer snickers lol.
I'm afraid to calculate the calories (especialy the calories from simple sugars)but i felt great i ate everything i wanted, tomorrow i will use my scale to see how much fat i stored!

[hotgymchick]

whoa girl thats alot of food!

hope you had fun! :D

[JAmanda]

playmaker you make me feel better!!!

[playmaker]

lololol Amanda :-P

Good news i used my scale i'm still 53 kilos! :D


Today i had back/triceps and my workout was great!

[JAmanda]

I cant believe how small you are for your height and not to mention the fact that you do no cardio. Your weight sessions are very long , are they also very intense can you give me an idea of your bodypart routines ie- sets reps etc.Thanks

[egoatdoor]

Originally posted by playmaker
lololol Amanda :-P

Good news i used my scale i'm still 53 kilos! :D




Playmaker, that was some serious binging. I'm jealous! Seriously, glad to see you got it out of your system with no damage according to the scale.

You're doing great overall. Keep it up!