I learn best when i write things down :)

[Giyong]

Hi All,

I'm stuck in a rut and I need to write things down to monitor my progression. The main goal for this thread is to explain to myself "why" I stray off the plan and so also get some freakin consistency happening.

Start: 24 / 09 / 2011

Weeks Objective: Hit diet perfectly for 7 days

Diet
------
PRO:194Grams
FAT:60Grams
CHO:226Grams
Cals:~2300

[Giyong]

Sun 25/09/2011 - Carb Load Day (400~450G Carb)

Points
* Ate a few things to get rid of cravings before the start of the diet
* Ate all my carbs in about a 7 hour window. Try to reduce this to a 5 hour window next time and only 350~400G carbs

Target
Diet: 60G FAT / 195 PRO / 220 CARBZ

[Giyong]

Still in planning stages....

Sample diet created.

Commitment: Posting Starts tomorrow.

[Giyong]

Counter: 1 Successive Day(s)

Activity - Basketball Game.

Diet - Low Carb Day
FAT: 56G
PRO: 188G
CHO: 208G

[Giyong]

Counter: 2 Successive Day(s)

Activity - LEGS.

Diet - Low Carb Day
FAT: 56G
PRO: 188G
CHO: 208G
+ 5 Bacon Rashers + 2 Egg Whites + 2 Rice Cakes

So I ate a little more than planned. Penalty will be 30 mins cardio tomorrow morning on empty stomach.

Current Weight: 90.7Kg
Fat %: i think ~15 maybe 18%

[Giyong]

Counter: 3 Successive Day(s)

Activity - Chest and Back
Flat Barbell Bench Press - (2 Warm-up sets) 15x(40Kg) 10x(40Kg) 6x(60Kg) - (Working Set) 10x(80Kg) 6x(100Kg) 4x(110Kg) drop 8x(60Kg) *Not including bar weight
Straight Bar Lat Pull Down - 15x(40Kg) 12x(70Kg) 10x(80Kg) 8x(70Kg) drop 8x(50Kg)
Up-right Rows - 15, 12, 10, 8 drop 8 * heaviest bar at gym
Machine Incline Press - 15x(40Kg) 10x(80Kg) 8x(120Kg) 4x(160Kg) drop 6x(80Kg) * weight added to machine
Seated Cable Rows (high hold position) - 15x(40Kg) 10x(60Kg) 8x(70Kg) 8x(70Kg) drop 8x(50Kg)
Seated Dumbell Overhead Press - 15x(15Kg) 8x(25Kg) 6x(30Kg) drop 6x(20Kg) drop 8x(7.5Kg) * weight per DB
Cable Low to High Flys 12x(20Kg) 12x(30Kg) 12x(25Kg) * weight each side

Diet - Low Carb Day
FAT: 56G
PRO: 188G
CHO: 230G

[Giyong]

Counter: 0 Successive Day(s)

Activity - Basketball Training

Diet - Low Carb Day
FAT: ??G
PRO: ???G
CHO: ???G

Diet was going good all-day until dinner time with friends. Chocolates and cookies came out ..... If i had only a few fine, but looking back i had quiet a bit.

[Giyong]

Counter: 1 Successive Day(s)

Activity - "Day 5: Back Thickness/Traps/Rear Delts"
Deadlifts (Warm-up Sets) 10x(40Kg), 10x(60Kg), 10x(60Kg) (Working Sets) 10x(90Kg) 4x(120Kg) 6x(90Kg) 10x(90Kg) * weights added to bar
Barbell Rows 20x(40Kg) 15x(60Kg) 12x(80Kg) 10x(85Kg) 8x(85Kg) drop 8x(60Kg) * weights added to bar
Dumbbell Shrugs Superset Bent Over Lat Raises 15x(20Kg)/10x(7.5Kg) 15x(35Kg)/10x(7.5Kg) 15x(37.5Kg)/10x(7.5Kg) 10x(37.5Kg)/10x(7.5Kg) * Weight per DB
T-Bar Rows 12x(40Kg), 10x(50Kg), 8x(55Kg) 6x(60Kg) drop 10x(40Kg)
Reverse Pec Deck Superset Row Machine 10x(40Kg)/8x(60Kg), 10x(40Kg)/8x(40Kg), 10x(40Kg)/8x(40Kg)
Hyper-Extensions 20, 10

Diet - HIGH Carb Day
FAT: 50G
PRO: 200G
CHO: 350G

[Giyong]

Counter: 2 Successive Day(s)

Activity - "Day 6: Chest/Shoulders/Calves"
DB Incline Press 20x(15Kg), 10x(20Kg), (Warm-Up) 10x(37.5Kg) 6x(45Kg) 4x(45Kg) drop 12x(20Kg)
Incline Hammer Strength Press 15x(40Kg) 8x(80Kg) 8x(90Kg) 8x(90Kg) drop 8x(40Kg)
Low Incline Dumbbell Flys 10x(15Kg), 10x(15Kg), 10x(15Kg)
DB Strength Military Press 15x(12.5Kg) 10x(20Kg) 8x(20Kg) 6x(20Kg) drop 6x(12.5Kg)
Lat Raise Machine Superset DB Raises 10x(9.25Kg)/10x(12.5Kg) 10x(9.25Kg)/10x(12.5Kg) 10x(9.25Kg)/10x(7.5Kg) 10x(9.25Kg)/10x(7.5Kg)
Seated Calf Raises 15 Straight, 15 In, 15 Out, 15 Straight
Standing Machine Calf Raises 15 Straight, 15 In, 15 Out, 15 Straight

Afternoon Cardio: 10 Km jog

Diet - Low Carb Day
FAT: 58G
PRO: 225G
CHO: 210G

[Giyong]

Counter: 3 Successive Day(s)

Activity - Rest / Cardio.

Diet - Low Carb Day
FAT: 65G
PRO: 200G
CHO: 200G

Current Weight: 91.2Kg <-- arggahahahaa why did it go up????
Fat %: i think ~15 maybe 18%

[Giyong]

Counter: 4 Successive Day(s)

Activity - "Day 9: Chest/Back/Traps"
DB Bench Press (Warm-Up Sets) 20x(15Kg) 10x(20Kg) 6x(15Kg) (Working Sets) 10x(47.5Kg) 6x(47.5Kg) 4x(47.5Kg) drop 12x(20Kg)
T-Bar Rows 20x(30Kg) 12x(40Kg) 10x(50Kg) 8x(50Kg) drop 8x(40Kg) * (bent over more and kep focus on upper back rather than lats)
Hammer Incline Press 15x(60Kg) 9x(100Kg) 6x(110Kg) 4x(115Kg) drop 6x(80Kg)
High Hammer Rows 15x(60Kg) 12x(70Kg) 10x(80Kg) 8x(80Kg) drop 12x(60Kg)
Free Motion Flys Superset Free Motion Pull-Downs 15x(10Kg)/12x(22.5Kg) 10x(15Kg)/10x(22.5Kg) 10x(15Kg)/10x(22.5Kg) 10x(15Kg)/10x(22.5Kg)
Dumbbell Shrugs 20x(20Kg) 20x(25Kg) 10x(35Kg) 8x(35Kg)

Cardio: 20 mins incline walk

Diet - Low Carb Day
FAT: 55G
PRO: 200G
CHO: 200G

HIgh Carb Day tomorrow

[Giyong]

Counter: 5 Successive Day(s)

Activity (AM) - "LEGS"

Activity (PM) - "ARMS"

Diet - HIGH Carb Day
FAT: 40G
PRO: 200G
CHO: 350G

[Giyong]

Counter: 6 Successive Day(s)

Activity - "Shoulders"

Diet - Low Carb Day
FAT: 55G
PRO: 200G
CHO: 200G

Notes:
* Started to notice cravings kicking in about 2 or 3 days after a re-feed.
* Scivation Whey Brownie. Microwave(2 scoop Whey + 1/4 cup water), cut in half like a sandwich, add peanut butter = Life saver.
* High carb day of 3x bagels seems to be working ok atm. Though bagels were high in sugar but the ones i get seem to be pretty low.

[Giyong]

Counter: 7 Successive Day(s)

Activity - "Cardio"
45 mins walk - 10 Deg incline - 4.5KM/h ~ 500 cals

Diet - Low Carb Day
FAT: 55G
PRO: 200G
CHO: 200G

Notes:
* Ate around the same cals but not to the "food list". Need to get back on track.

[Giyong]

Counter: 8 Successive Day(s)

Activity - "Chest/Tris"
Incline Dumbbell Press (Warm-Up) 15x(22.5Kg) 10x(25Kg) 8x(27.5Kg) (Working Sets) 10x(35Kg) 6x(42.5Kg) 4x(42.5Kg) drop 10x(27.5Kg)
Flat Cable Press 15x(35Kg) 12x(40Kg) 10x(40Kg) 8x(40Kg) drop 8x(30Kg)
Incline Smith Press (2 second hold at bottom) 10x(20Kg) 8x(30Kg) 6x(50Kg) 4x(50Kg) drop 6x(30Kg) drop 8x(20Kg)
Low Incline Flys 15x(10Kg) 12x(12.5Kg) 10x(15Kg) 8x(15Kg) drop 8x(7.5Kg)
V-Bar Push-Downs 20, 15, 12, 10, 8 drop 10
Out-In-Front Tricep Press Machine 15x(20Kg) 12x(20Kg) 8x(20Kg) drop 8x(10Kg)
Close Grip Smith Press 20, 15, 10, 6 drop 10

Activity - "Basketball Game"

Diet - Low Carb Day
FAT: 55G
PRO: 210G
CHO: ~230G

Notes:
* Ate around the same cals but not to the "food list". Need to get back on track.
* High Carb Day tomorrow

[Giyong]

Counter: 9 Successive Day(s)

Activity - "Back / Traps / Bis"

Diet - HIGH Carb Day
FAT: 30G
PRO: 190G
CHO: 306G

[Giyong]

Counter: 10 Successive Day(s)

Activity - 50 min walk - 4.5km/h, 10 deg incline

Diet - Low Carb Day
FAT: 50G
PRO: 197G
CHO: 230G

[Giyong]

Counter: 11 Successive Day(s)

Activity - "Chest"

Diet - Low Carb Day
FAT: 54G
PRO: 197G
CHO: 220G

Note: ...ohhh nearly blew the streak. Got up till lunch and came home to the view of a stack of cookies on the bench top. Dammit i had two anzac cookies but i make up for it (calorie wise) but reducing carbs in meals towards the end of the day. Macros still within range. From tomorrow start to get a little stricter. Target macros will be (as maximums)

Diet - Low Carb Day
FAT: 50G
PRO: 190G
CHO: 180G <<< edit 200-->180 ... enforce a little pain

[Giyong]

Counter: 12 Successive Day(s)

Activity - "Shoulders"

Activity - 20 mins MITT (not enough for high intensity, just moderate ...

Diet - Low Carb Day
FAT: 50G
PRO: 190G
CHO: 180G maybe 185G

Notes:
Shoulders looking good and getting some definition
High carb day tomorrow

[Giyong]

Counter: 13 Successive Day(s)

Activity - "LEGS - Power"

Diet - HIGH Carb Day
FAT: 60G
PRO: 190G
CHO: 400G maybe 450G

Notes:
* High carb day start off pretty well. Last meal was home made pizza with the folks and well .. i ate a little more than planned ..... But still high carb day.
Day after i am feeling a little "slow" but right back on track with low carb days.
* Tomorrow i have a bbq beef night at a friends place. I'll be tested how disciplined I can be. I'll be lowering some thing during the day to compensate the night out and so i can still stay on track. Also note to self. Only "ONE" & "LOW-CARB" beer allowed.

[Giyong]

Counter: 1 Successive Day(s)

Activity AM - 35 Min Cross Trainer - 500 Cals

Activity PM - "Chest"
Activity PM - 15 Min Cross Trainer - 230 Cals

Diet - LOW Carb Day
FAT: 45G
PRO: 199G
CHO: ~220G

Notes:
* Damn BBQ's and B'Days. My weakness. Have a week of leave from work and time to get back on track. Today was pretty good but overate carbs (100gram rice and some rice cakes)
* Prepare meals in morning and only eat whats made.

[Giyong]

Counter: 2 Successive Day(s)

Activity AM - 20 Min Cross Trainer - 300 Cals
Activity PM - "Shoulders"

Diet - LOW Carb Day
FAT: 44G
PRO: 207G
CHO: 175G
+ 1 can of sprite

Notes:
* kinda back on track