J_Aussie Transformation

[J_Aussie]

Hi Guys!

I have been on a bit of a transformation and hope to continue doing so. I did start a Journal in January but became a bit busy with work - I did however continue on with the exercises and the eating (somewhat!)

My overall goal is to become fit enough to open a personal training/fun gym for young people to teach them the habits and knowledge needed to keep fit and healthy. Something that is not being done at schools around Australia, and it really shows.
So step 1 - get fit!

I was very fit in high school, but like most people after losing the structure and not having knowledge I lost the rythym (not to mention galndular fever which I am still battling 5 years later!)
Old Stats '01
Height - 171cm
Weight - 63kg
Body Fat - 6.5% (I was a runner)

Old stats (February '06) -
Height - 173cm
Weight - 95kg
Body Fat - 25% (I put on muscle not just fat)

More recent (May '06)
Height - 174cm (yes 1 cm!!)
Weight - 82kg
Body Fat - 18%

Goals
Heigt - 180cm (I can dream right!!???)
Weight - 75kg
Body Fat - 9-11%

I wont write my weight training/cardio plan yet as I am currently recovering from viral menningitis and from glass lodged in my eye!! (Yes both happened at the same time - how lucky is that?!) So I have been bed ridden for 2 weeks and will take a little more time to recover.

Anyway my meal plan (which I would like criticism on) as is follows;

Meal 1
4 x Eggs (1 Yolk) (I add pepper and soemtimes chesse for flavour - 20g)
2 x Toast (Healthy bread!)
1 x Orange Juice
1 x Multivitamin

Meal 2
1 x 150g Tuna
1 x Cup Broccilli

Meal 3
1 x 150g Chicken Breast (Cooked in tuscan seasoning!)
1 x Small salad with no fat dressing

Meal 4
1 x 150g Tuna
1 x Small Salad with no fat dressing

Meal 5
1 x Half Steak 200g (Pepper falvouring or lemon indian spice)
1 x mixed steamed veges 200g + Chilli Sauce

Meal 6 - Post work out
1 x Double Protein Drink (100% whey which = 50g protein)
1 x Flavoured oatmeal
+ Possible fruit if I feel like it

Any suggestions?

Also I realise that maybe more eggs in the morning would be better BUT;
1. Eggs are $4.50-$5 a dozen!
2. Egg White only costs EVEN MORE then normal eggs!
Dam australia.

One question about the above plan though - is it ok to mix the protein in milk? I thought that was how it was done, but reading some info on here it seems as though that is NOT they way.

'Til next time,

J_Aussie

[J_Aussie]

I decided to go to the gym yesterday night to give it a go even though still recovering as I really miss the place!
No TV, Computer or reading (and no sunlight) due to my eye for 2.5weeks has made me really bored - but motivated! :)

So nothing heavy today just to get it started; All weights in Kg for those Foreigners :D
5 Minute warm Up
Stretching
Squats - Bar x 15, 60 x 12, 60 x 12, 60 x 12, 60 x 12 (I love doing squats!!)
Dead Lift - Bar x 12, 60 x 10, 60 x 10, 60 x 8
Bent Rows - Bar x 15, 40 x 10, 40 x 10
Shoulder Presses - Bar x 12, 30 x 10, 30 x 10
Bench press - Bar x 15, 60 x 10, 60 x 10, 60 x 10
Biceps Curl - 10 x 12, 10 x 12
Tricep Push down - 15 x 15, 30 x 10, 30 x 10
Calfs - Same as the young guy does on the front page - just a bit lighter haha

Yes no real plan just trying to hit the main muscle so that I can feel it again and get the blood pumping. My legs are feeling it after being in bed for so long.

Also checked body fat % and it is actually 17.4%! YAY!

[J_Aussie]

Just rested yesterday as still sore in the legs and quite tired from the recovery from illness.

Might do a upper body workout today, but will wait and see how the body feels. If not will definately do cardio though.

Bought some egg whites yesterday even though so expensive. Sick of trying to seperate eggs and the smell of the left overs....

Til later,

J-Aussie

[J_Aussie]

Went to the gym yesterday and did an upper body workout.

Still quite pleased with the results seeing I am recovering from illness.

Please comment on diet though I am very desperate to hear about criticism!?

Friday workout; All weights in kg
Machine press - 15 x 30kg, 15 x 30 kg - warm up
Bench Press - 60kg x 10, 70 kg x 8, 80 x 5, 80 x 5, 80 x 4, 60 x 10
Inlince Dumbell Presses - 25 x 5, 25 x 5, 25 x 4, 20 x 8
Shoulder Press (Barbell) - 30 x 10, 40 x 6, 40 x 4, 40 x 3, 30 x 7
Preacher Curl - 30 x 8, 40 x 5, 40 x 5, 40 x 5, 40 x 4
Hammer Curls - 17.5 x 4, 15 x 5, 15 x 5, 15 x 4, 15 x 3
Press Down (triceps) - 30 x 8, 30 x 5, 30 x 4, 30 x 3, 25 x 6
PLUS Abs

Eating HEAPS of proteins + vegetables and felt heaps better then ever before , so I really feel the diet is workting for me. Before I have eaten a mixture, with a main content of carbs, so protien seems to be a great source for me.... if only I had started earlier....

Due to the protein increase though I am really eatin myself out of home, I really wish meat was cheaper here. I prefer to get most of my protein from natural sources due to a distrust of chemicals added to non natural sources.

My first tip for beginners like me - Eat the meals EVERYDAY EVEN ON NON-TRAINING DAYS! I did this for the first time and it made such a difference! I was worried the extra protein would be bad on a rest day....

Please give me advice as you see fit!

Til next time,
J_Aussie!

BTW I love to drink beers yet I am still losing weight - but I think this is because I am choosing low carb varieties (for first time as only came out in our city 6 months ago!) I cant miss out on beers when the football is on!

[J_Aussie]

Lower body workout today. All weight in kgs

Warm up
Stretching
Squats - 2 x 12 x Bar, 70 x 7, 80 x 5, 80 x 5, 80 x 4, 80 x 4, 60 x 7
Dead Lift - 30 x 12, 70 x 7, 90 x 5, 90 x 4, 90 x3, 90 x 3
Leg Press - 120 x 12, 140 x 8, 150 x 5, 150 x 5
Calfs (Triple workout - Seated, standing on bench, standing)

Took a full hour to do the workout which was a bit suprising... especially as no chatting!

Also was first time using the leg press machine as I have always just done squats, lunges, extension and curls.

Hoping by end of the month to get;
Squats 100 starting weight
Dead Lift 130 starting weight
Leg Press 200 starting weight
Seems pretty acheivable as I was squatting over 100 before, but not doing A2G. I was taught wrong by instructors until I read up about how the pros really do it!

Later!

[J_Aussie]

Unloading the plates on the dead lift was definately the hardest thing. I almost had no enegry left to do it!

I am going to do high volume training, as to me that makes the most sense.
I am thinking that, If you want to be stronger you do more work so your muscle learns. low rep/hi sets means you do more weight overall. I am not an expert though and only learning, but it really does seem the way to go.

If I was doing Bench Press hi rep/low set, low rep/ high set the work load would look as follows;
Hi Rep/Low Set - 60kg x 12 x 3 set = 2160kg
Low Rep/High Set - 90kg x 5 x 5 sets = 2250kg

So although doing less reps, I would me doing more "work" overall.

May do an upper body workout tomorrow, but at the least a cardio workout.

[J_Aussie]

Ok skipped the weights today as I really dont want to push the body, as still need to get more blood tests done tomorrow and see if my body has recovered from the illness. Can definately feel the thighs, back and calf from yesterdays workout. Also can feel a bit in the shoulders, which I am sure is from the dead lifts as its the larger back part of the joint.

Today I did a light 1 hour cardio, which was quite enjoyable. All I did was jog down with my gf to return the DVDs from last night! Sure we could of driven there and back in less then 10 mins, but I got 1 hour cardio done, and something useful! Not only that, we got to talk a bit ,which we cant do often due to our busy lives. (well maybe she got to talk.... haha)

Will do weights tomorrow night after the mixed soccer game. I know its weights after cardio, but dont have a choice due to the opening time of the gym and work commitments.

[J_Aussie]

Went to the doctors today.

I have form of Hepatitis (AS WELL!) which is not so good, but it is a viral type (not a b or c thank god!) and I will hopefully loose it soon.

So then I went to the soccer game as planned and rolled my ankle half way through the first half! DAMMIT! Its on ice now...

I am not having any luck with training and just keep getting injuries! I fractured my wrist about 2-3 months ago and was only just getting back into training before I got sick with the other virus...

I think I better buy a lotto ticket!

Will still train upper body tomorrow, and hopefully the ankle will be fine as it has been iced up and all.