-Tomek's return to training journal-

[Tomek]

19 September 2006 i left for basic army training 10 December i returned eager to get back into training, i have until 28 January 2007 until i return to my next stage of training.. 48 or so days paid for leave :)

Havn't worked on a journal in a while so it may be a bit shady for the first few days.

This journal will follow me doing a slight above maintanance calorie menu focusing on strenght and cardio vascular fitness on the side and ofcourse body image..

When i left for basic army training i was roughly 190-195 @ 6'2 16% bf or so, i returned nothing as far as my eye can see has changed..

Stats
6'2
190lbs
16% bf

Menu

3200 - 4000 CLEAN but EASILY PREPP'D calories

250 - 300g protein

350 - 450g carbs

50 - 100g fats

^^ Figures aren't calculate estimated off the top of my head ^^

Supps

Creatine
Whey
Multivitamin
Fish oil caps

Split

MON= Chest + Triceps
TUE= Legs
WED= Back + Biceps + Forearms
THU= Shoulders + Traps
FRI= Legs


There it is, any questions?

Il try and round up a few photos and more accurate stats in the date to come.

cheers.

[Tomek]

12 December 2006

Legend=
C; Calories
P; Protein
F; Fat
C; Carbohydrates
S; Sugars

8.15am (530C...32.6P...7F...60.3C...15.5S)
-6 weet bix, 250ml skim milk, 1/2 scoop whey, 5 fish caps

11.15am (500c...40P...6F...65.4C)
-2 sandwhiches; helga thick sliced wheat bread + tuna + tomato

2.15pm (620c...36P...12F...60.3C...15.5S)
-6 weetbix, 250ml skim milk + 2 eggs

3.15pm
TRAIN Legs

[Reps ..... weight in pounds]

BB squats
20x 88

Leg press
20x 176
20x 176

Leg extensions
15x 90
15x 110
15x 110

Lying leg curls
15x 40
15x 50
15x 60

Seated calve raise
15x 44
15x 55
15x 70

Standing calve raise
15x 176
15x 176

Seated calve raise
15x 70

4pm (480c...48P...72.8S)
-80g dextrose (3 table spoons) + 2 scoops whey

5pm (600c...47P...7F...81.7C)
-2 sandwhiches; helga thick sliced wheat bread + tuna + tomato, extra slice of bread

8pm (470c...32P...14.5F...41C...15.5S)
-4 weet bix + 250ml skim milk + 2 eggs

*** 50 minute walk ***

11pm (325C...34P...8F...16C...17S)
-50g cottage cheese, 100ml skim milk, 100ml soy milk, 1/2 scoop whey, 1 egg, 1 weet bix


Total calories= 3410
Protein= 269
Fat= 54.5
Carbohydrates= 265 + 72 from dextrose
Sugar carbohydrates= 63


Notes
Conducted my first legs workout today since 3 months, wasn't the greatest experience did it in a new gym... equipment was old school was hard to do my usual leg workout there.. looks like il have to involve more free weight movements.
Lost strenght in my legs which was a given since joining the army, didn't realise it was going to be this much, have already developed tight muscles in my legs which don't feel stretched properly and are "meant" to be working out again in 2-3 days.

Nutrition wise i don't think i went to badly, took **** all time to prep my food and i got worthy calories out of it so im happy. Sugars were a tad bit high but no sweat at this present moment.. It's been a whilke since i've broken down my menu into macros..

peace.

[boyscouT]

Good to have you back buddy.