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  1. #31
    Registered User CaptHook's Avatar
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    Thanks dude, it's going alright so far but as krete touched on with the gym work, and probably with the diet too, I could be getting much better results with the same effort. So I'm revamping my whole gym routine & diet.

    I'm going to go to the gym 5x a week, possibly 4 or 6 depending. One of these days will be solely cardio probably the same routine as last night. The other 4 days will be weights. From reading other logs I know people usually break their sessions up into arms/chest one day and legs/back another (I think?). As you can see from the routines I know above the majority are focused on arms & chest (in fact all bar bent over row, tbar row & pull ups). I know I should be doing squats & deadlifts as the core of my workout but I'm unfamiliar with them and don't want to start until my ankle is fully right.

    So I'm thinking of breaking my weight sessions into 1 day back/legs, 2x arms/chest & 1x core & boxing routine.

    Would something like the following be beneficial for arms/chest days with a day of back/legs (will have to research best machine exercises here) & cardio in between, finishing the week off with core & boxing:

    Day 1 Chest/Arms:

    Dumbbell Bench Press
    Dumbbell Incline Bench Press
    Machine Lat Pulldown
    Shoulder Press
    Skullcrushers
    Dumbbell Lateral Raise
    7x7x7 (possibly super-setted with box jumps?)

    Day 2 Chest/Arms:

    Dumbbell Bench Press
    Dumbbell Incline Bench Press
    Bent Over Row
    Cable Flys
    Dips
    Pull Ups
    7x7x7 (possibly super-setted with box jumps?)
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  2. #32
    Registered User CaptHook's Avatar
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    I've spent the morning looking at IF and macros and think I have a decent understanding of it now. Anyway without going into the maths the following will be my macro break up:

    Workout Days: 2400 calories; 164-196 grams protein; 20-40 grams fat; 350 grams carbs.
    Resting Days: 1540 calories; 164-196 grams protein; 40-80 grams fat; 70 grams carbs.

    And to follow IF this is the breakdown of the meals:
    W-Days: 1pm & 4:30pm = 480 kCals, 8pm = 1440 kCals
    R-Days: 1pm & 4:30 pm = 308 kCals, 8pm = 924 kCals

    I am going to plan & possibly prepare meals tonight when I have the scales.
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  3. #33
    c++ positive krete77's Avatar
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    Will reply to your posts a little later. IF isn't anything magical. If you look at it, all it is is really skipping breakfast. I'm not downplaying IF because it's how I have been dieting for almost a year now. Suffice to say it makes life a little bit easier when trying to reach your macros.

    How bad is your ankle? If anything you could probably benefit from learning the squat & deadlift. Starting out with just the bar will be enough to start learning. IMO this is a must in bodybuilding, but other will disagree.
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  4. #34
    Registered User CaptHook's Avatar
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    Hmmm I could definitely start doing it with the bar only. My ankle was able to hold up for 5k without too much stress I just know myself it's not fully right so didn't want to have 70kg+ on my back squatting. But I would 100% be able to start learning the form now so I might do that later if there's a PT free for a few mins. May as well plan my workout ahead so chest/arms tonight. Feeling a big one so going to go with the following:

    Dumbbell Bench Press
    Dumbbell Incline Bench Press
    Bent Over Row
    Dumbbell Lateral Raise/cable flys
    Dips
    Pull ups
    7x7x7
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  5. #35
    Registered User CaptHook's Avatar
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    Very happy with today's session & definitely in the mind frame of splitting days up as outlined above.

    Dumbbell Bench Press 22.5kg x 8 x 2, 27.5kg x 8 x 2
    Dumbbell Incline Bench Press 15kg x 8 x 1, 20kg x 8 x 3
    Bent Over Row 27.5kg x 8 x 3, 30kg x 8 x 1
    Shoulder Press 10kg x 8 x 1, 17.5 kg x 8 x 3
    Cable flys 10kg x 8 x 1, 12.5kg x 8 x 3
    Dips 10 x 3
    Pull ups 7 x 1, 5 x 2
    7x7x7 15kg (+5 kg bar) x 3 super setted with box jumps 10 x 3 was in bits after this

    Lunch was chicken fillet & veg, dinner 2 burgers in butties (140 kCals per buttie) - not a great dinner but still within deficit

    Weighed 75.5 post workout too so all round a great session. Tomorrow is back/legs/core so would appreciate recommendations on exercises to do. So far I have T-bar pull ups for back, usual machines for legs and a variety of exercises for core.
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  6. #36
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    Originally Posted by CaptHook View Post
    Day 1 Chest/Arms:

    Dumbbell Bench Press
    Dumbbell Incline Bench Press
    Machine Lat Pulldown
    Shoulder Press
    Skullcrushers
    Dumbbell Lateral Raise
    7x7x7 (possibly super-setted with box jumps?)

    Day 2 Chest/Arms:

    Dumbbell Bench Press
    Dumbbell Incline Bench Press
    Bent Over Row
    Cable Flys
    Dips
    Pull Ups
    7x7x7 (possibly super-setted with box jumps?)
    You say these are chest and arm days, yet you are doing lats and back as well..

    And you need to split it up into more days, working the same bodyparts 2 and 3 times a week is not going to be beneficial. If the bodyparts aren't sore from lifting that often, then it's probably because you're not lifting hard/heavy enough
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  7. #37
    Registered User CaptHook's Avatar
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    Ya I know the bent over row/machine pull down work the lats but a friend of mine told me it's beneficial to work antagonistic muscles in same day so if doing chest do lats? Which exercise is the back; pull ups?

    I'm trying to get everything right now so I appreciate the feedback. I really enjoyed today's workout so I'll be extremely happy if by this time next week I have a proper routine in swing. Today's workout:

    Dumbbell Bench Press 22.5kg x 8 x 2, 27.5kg x 8 x 2
    Dumbbell Incline Bench Press 15kg x 8 x 1, 20kg x 8 x 3
    Bent Over Row 27.5kg x 8 x 3, 30kg x 8 x 1
    Shoulder Press 10kg x 8 x 1, 17.5 kg x 8 x 3
    Cable flys 10kg x 8 x 1, 12.5kg x 8 x 3
    Dips 10 x 3
    Pull ups 7 x 1, 5 x 2
    7x7x7 15kg (+5 kg bar) x 3 super setted with box jumps 10 x 3

    Would this be fine once a week for chest/arms so without the bent over row and obviously using bigger weights? I don't know if I can any bigger though unless I want to be doing something like 4-5 reps x 2 sets as I would be struggling in the last set of all the above bar the shoulder press & bent over row really. Again, all feedback greatly appreciated!!
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  8. #38
    c++ positive krete77's Avatar
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    Originally Posted by RaketenWerfer View Post
    You say these are chest and arm days, yet you are doing lats and back as well..

    And you need to split it up into more days, working the same bodyparts 2 and 3 times a week is not going to be beneficial. If the bodyparts aren't sore from lifting that often, then it's probably because you're not lifting hard/heavy enough
    Soreness (DOMS) isn't an indicator on the muscles being worked per se. So don't think that if you aren't sore, your not doing something right. It's simply incorrect. Also, you do not need to split up into more days, and working the same body parts 3x a week is perfectly fine & CAN be beneficial if done correctly. CAPTHOOK; you are a beginner I assume, so your are going to tremendously increase in strength and size if you find a good workout program (like I mentioned way before) and stick to it. Starting Strength is probably a good place for you to start.
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  9. #39
    Uwotm8? swole-striation's Avatar
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    SOunds good man. Quick question, what do you have for the fats? i been eating PB ever since August and im getting sick of it lol
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  10. #40
    Registered User CaptHook's Avatar
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    Originally Posted by swole-striation View Post
    SOunds good man. Quick question, what do you have for the fats? i been eating PB ever since August and im getting sick of it lol
    I can't stand peanut butter on its own so have it on a rice cake with a small bit of jam spread on top. The jam pretty much overpowers it. Besides that I just have fish oil, cheese & fatty fish but I'll be looking into it more over the next few days as I plan IF meals. I'll post them all here.
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  11. #41
    Registered User CaptHook's Avatar
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    OK today is legs/back/core and it will be as much an experiment as a workout to be honest as I've rarely worked these areas in the past. The following is what I've come up:

    Dumbbell Shrugs
    Lat Pull Downs
    Chin ups (probably going to add 10kg)
    Seated Leg Curls
    Leg Press Superset: Leg Press (close stance) & Wide Stance Leg Press
    Seated Ab Machine
    Ab Pulldown Rope
    Plank

    Just to reiterate I never really do these exercises so again all comments welcome. Report to follow in about 5 hours.
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  12. #42
    Registered User CaptHook's Avatar
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    Just came across negative pull ups, might throw them in after normal ones.
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  13. #43
    Registered User CaptHook's Avatar
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    Decent workout & bought a scales

    Dumbbell Shrugs 15kg x 10 x 1, 17.5kg x 10 x 1, 22.5kg x 10 x 2 (not sure if I was doing this right, need to watch more vids)
    Lat Pull Downs (30kg x 8 x 1, 60kg x 8 x 3)
    Chin ups BW + 10kg x 4, BW + 5kg x 5, BW + 2.5kg x 5 x 2
    Seated Leg Curls 20KG X 8 X 1, 40kg x 8 x 3
    Leg Press Superset: Leg Press (close stance) & Wide Stance Leg Press 80kg x 8 x 3 for both (v tough)
    Seated Ab Machine 20kg x 8 x 1, 35kg x 8 x 3
    Ab Pulldown Rope 10kg x 10 x 1, 25kg x 10 x 3

    All opinions welcome on how this looks for a leg/back/core workout ?

    Think from here on in it will leg/back/core x 1 a week, chest/arms x 2, cardio x 1 and a 5th day boxing/cardio or a mixture of weights.
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  14. #44
    Registered User CaptHook's Avatar
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    Gym again tonight - think some cardio is in order probably do some circuit work too. Will get BF checked also.
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  15. #45
    Registered User CaptHook's Avatar
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    Been sick since last update but might try make it into the gym today for a chest/arms workout.
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  16. #46
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    I've been super busy with school and my daughter, haven't had time to update my other thread either. Hope all is going well with your progress.
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  17. #47
    Registered User CaptHook's Avatar
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    Relatively happy with the session, went in not knowing if I would have the energy to complete it but did what I set out to:

    Dumbbell Bench Press 17.5kg x 8 x 1, 30kg x 8 x 3
    Dumbbell Incline Bench Press 10kg x 8 x 1, 20kg x 8 x 3
    Shoulder Press 10kg x 8 x 1, 20 kg x 8 x 3
    Dips BW + 5kg 8 x 3
    Cable flys 7.5kg x 8 x 1, 12.5kg x 8 x 2, 10kg x 8 x 1
    7x7x7 17.5kg (+5 kg bar) x 3 super setted with box jumps 10 x 3
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  18. #48
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    Good job on the log. Keep it up mate.

    Btw how did you come to the % of your bodyfat? Did you do the 4 site, 7 site or 9 site test? I have done all three i came in at 15% for 4 site, 12% for 7 site and 18% for 9 site. I'd deffo say i'm more 18%. It's also hard to get accurate with calipers if you're a beginner with them etc.
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  19. #49
    Registered User CaptHook's Avatar
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    I had it done in the gym - the PT used some sort of scanning machine that you hold fully outright and it takes a scan of your body and based on height age and weight it gave me that BF. I don't know how accurate it is to be honest but judging by photos I see I reckon I'm around 14% now. Abs aren't visible but upper rib cages are and there isn't a large amount of excess fat. I'm confident visible abs are just around the corner.

    I still haven't taken the plunge into leangains due to not being at full health but soon it will happen. Tonight will be back/legs/core.
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    Registered User CaptHook's Avatar
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    Ugh yesterday was my first very bad day in a while. Ended up having a double cheeseburger & McFlurry from McDs as well as 2 bowls of cereal and a chocolate bar, probably adding up to ~1200 kCals before bed. Didn't make it to the gym either. Any way it's not the end of the world. Back to normal today, back/legs/core tonight & possibly a run/row to make up for yesterday.
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  21. #51
    Registered User CaptHook's Avatar
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    Dumbbell Shrugs 15kg x 8 x 1, 25kg x 8 x 3
    Lat Pull Downs (30kg x 8 x 1, 60kg x 8 x 3)
    Chin ups BW + 2.5kg 6 x 2, 5 x 2
    Seated Leg Curls 25KG X 8 X 1, 50kg x 8 x 3
    Leg Press Superset: Leg Press (close stance) & Wide Stance Leg Press 80kg x 8 x 3 for both
    Seated Ab Machine 20kg x 8 x 1, 40kg x 8 x 3
    Ab Pulldown Rope 12.5kg x 10 x 1, 25kg x 10 x 3
    Last edited by CaptHook; 03-08-2012 at 07:20 AM.
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  22. #52
    Registered User CaptHook's Avatar
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    250m 1 min break x 10, each split was between 50 & 52 seconds.

    Followed by 5km run in 25:57. Very happy with this run as for the first 2km I had ankle and calf pains and a stitch for parts. Stuck with it and was delighted in the end. Going to give the 5km a proper go in the next few sessions and aim for 24:00.
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    Ran 6km today in 29:30.

    Diet is going to be perfect this week.
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    Nice I just started running myself. Awful for me though, took 15:38 to run a mile and a half. I got some work to do to get those numbers WAYYYYY down
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    Hmmm just looked at the breakdown of a sample day's diet and I'm surprised by it (it's probably miscalculated).

    Breakfast: 3 scrambled eggs (180 kCals, 18p, 12f), 2 slices brown bread (172 kCals, 6p, 24c) with 2 tbsp peanut butter (150 kCals, 16p, 12c, 32f) & 1 tbsp jam. 2 fish oil tabs (2f).
    Total: 502 kCals, 40p, 36c, 46f.

    Lunch: 2 chicken fillets (460 kCals, 86p, 10f) & assortment of veg with a sprinkling of cheese (42 kCals, 3p, 3f)
    Total: 502 kCals, 89p, 13f.

    Dinner: 1.5 fish fillets (240kCals, 7f, 42p) & assortment of veg with a sprinkling of cheese (42 kCals, 3p, 3f)
    Total: 282 kCals, 45p, 10f

    Snack: 2 rice cakes with 1 tbsp peanut butter (75 kCals, 8p, 6c, 16f) & 1 tbsp jam. 2 fish oil tabs (2f).
    Total: 75kCals, 8p, 6c, 18f

    Overall Breakdown: 1360 kCals, 182p, 42c, 87f.

    Calorie intake is far too low it seems but I think it's clear if I just had carbs with lunch and dinner everything would be pretty close to what it should be:

    Workout Days: 2400 calories; 164-196 grams protein; 20-40 grams fat; 350 grams carbs.
    Resting Days: 1540 calories; 164-196 grams protein; 40-80 grams fat; 70 grams carbs. I'll just go with the usual diet plus a small portion of pasta on rest days.

    So going to keep the diet as above and add carbs in the form of rice/pasta to lunch/dinner. Or is there any other high-carb food I could add?

    One more question, is 87f on workout days ok for someone trying to lose fat? Or should I try bring it down to ~40g?
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    Thanks krete I struggled to run 1km only a year ago and hated running but once I decided to work on fitness a lot more I actually started to enjoy it. Two goals to coincide with weight loss for me will be to be able to run 10km in 60 mins and 5km in 22:30 mins.
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    Originally Posted by CaptHook View Post
    Thanks krete I struggled to run 1km only a year ago and hated running but once I decided to work on fitness a lot more I actually started to enjoy it. Two goals to coincide with weight loss for me will be to be able to run 10km in 60 mins and 5km in 22:30 mins.
    Nice my fastest 5k was 27 mins and a few seconds. I used to run a lot of 5k events many years ago...I'm looking in my area for any that are going on right now actually. Went to a state park the other day and walked it, and it was roughly 5k. I'm betting they have 5k's here as well.

    I like distance running, think the most I ever ran was 7 miles. But 3 miles is a perfect jog in my opinion.
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    Originally Posted by CaptHook View Post
    So going to keep the diet as above and add carbs in the form of rice/pasta to lunch/dinner. Or is there any other high-carb food I could add?

    One more question, is 87f on workout days ok for someone trying to lose fat? Or should I try bring it down to ~40g?
    `

    Remember, I'm not a nutritionist or anything so what I say can be up for debate, but I give you my honest answer and it comes from a collaboration of a lot of research.

    Ok Disclaimer out of the way, 1360 seems a little bit low, I might bump it closer to 1500-1600. You want to retain as much lean body mass and strength. Cut to fast/too much, and those go out the window. No point in being super skinny; muscle retention is key.

    87f is fine. Read over the calculating calorie needs in the nutrition forum sticky..(at the top of the forum).. It tells you exactly what you need. I think .45/lb is pretty average and your right in the ballpark. Fat doesn't make you fat remember. Excessive caloric intake does.
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    Today's diet:

    Breakfast: 3 scrambled eggs (180 kCals, 18p, 12f), 1 slice brown bread (86 kCals, 6p, 17c) with 1 tbsp peanut butter (75 kCals, 8p, 6c, 16f) & 1 tbsp jam.
    Total: 335 kCals, 32p, 23c, 28f.

    Lunch: Wrap with chicken, onion, cheese, bacon (hard to know but roughly wrap = 220kCals, 5p, 35c, 5f, ingredients = 300kCals, 35p, 10c, 15f - that's basically guess work to be honest)
    Total: 520kCals, 40p, 45c, 20f.

    Dinner: 2 chicken fillets (460 kCals, 86p, 10f) & assortment of veg with a sprinkling of cheese (42 kCals, 3p, 3f) plus 165g rice (193 kCals, 4p, 44c)
    Total: 502 kCals, 93p, 44c, 13f.

    Snack: 2 rice cakes with 1 tbsp peanut butter (75 kCals, 8p, 6c, 16f) & 1 tbsp jam. 2 fish oil tabs (2f).
    Total: 75kCals, 8p, 6c, 18f

    Overall total: 1432 kCals, 173p, 118c, 79f.

    Still too light it seems. Think a protein shake might be the obvious solution here.
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    effects

    Originally Posted by nlite2000 View Post
    no.
    But, can you please tell me what could be the consequences of skipping breakfast?
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