mattpb Posted January 15, 2012 Author Share Posted January 15, 2012 I have attached my new photo, left is start and on the right is end of week two.Looks like i have lost some weight from around my waist which i have, kind of getting impatient and expecting more. I have to remember it will take time and keep going!! Link to comment Share on other sites More sharing options...
greengirl Posted January 15, 2012 Share Posted January 15, 2012 your protein bars look delicious!!Sounds like you are doing great! Link to comment Share on other sites More sharing options...
mattpb Posted January 16, 2012 Author Share Posted January 16, 2012 Thanks for the post, the bars taste even better than they look, well they do to me anyway. I just played around with the ingredients to fit in with my macros, so if you want more or less carbs you can increase/decrease the quantity of oats.The dates and peanut butter make it nice and chewy and you cant really taste the pumpkin protein powder in it (i dont really like the taste of the pumpkin powder if i have it as a shake), going to try some news bars tonight substituting some of the pumpkin powder with a chocolate protein powder see how it tastes.Also i make 3 bars at a time and they last ok in the fridge for a few days. Link to comment Share on other sites More sharing options...
mattpb Posted January 16, 2012 Author Share Posted January 16, 2012 If anyone is interested in another challenge i have just signed up for the Skip La Cour Mass Machine challenge. It is free to enter you just have to keep a journal like we do on here.There are prizes to be won and it can help with motivation please check out the link below. Thanks Matt http://www.youtube.com/watch?v=7b5T75Ci8Zw&feature=related Link to comment Share on other sites More sharing options...
greengirl Posted January 16, 2012 Share Posted January 16, 2012 Wow, nice you will have to let me know how the others turn out. I like dates but am a bit fussy when they are used in some things. I will have to try em. I have never heard or seen pumpkin protein powder! Link to comment Share on other sites More sharing options...
mattpb Posted January 16, 2012 Author Share Posted January 16, 2012 Pumpkin protein powder is available Whole Foods and we bought ours from Body Energy. It was one of the cheaper vegan protein powders available instore, I find vega quite expensive so I only have one a day then I'll use pumpkin powder. I have recently changed from Vega to Vegans Protein by Gebuine Health which is cheaper and I think tastes better. Link to comment Share on other sites More sharing options...
robert Posted January 16, 2012 Share Posted January 16, 2012 Great journal and great consistency, Matt! Awesome work! I also didn't know about pumpkin powder. I've had a lot of powders and products in my day, but didn't know about that one. I hope you have an awesome week ahead. Keep up the great work! Link to comment Share on other sites More sharing options...
mattpb Posted January 16, 2012 Author Share Posted January 16, 2012 Thanks for the comment Robert its given me an extra boost, its a great start to my day to see that you are reading my blog. As for the protein powder i just checked the container and it is Pumpkin Seed Protein Powder, i notice i just type pumpkin powder on here. Link to comment Share on other sites More sharing options...
mattpb Posted January 16, 2012 Author Share Posted January 16, 2012 Sunday 15th Jan NutritionBreakfast: 8AMHomemade Protein Smoothie Lunch: 11AMTofu, mixed beans and veg Pre Workout: 2PMHomemade Protein Bar Post Workout: 3.45PMProtein Shake and Banana Dinner: 6PMSweet potato, Tempeh, avocado and salad Snack: 9PMProtein Shake, 3 Rice Cakes and Peanut Butter Calories: 2326Fat: 58.9Protein: 169Carbs: 283 3.5 Litres of Water Today was a rest day but i attended a Pilates class to help strengthen my core as it is really weak and it has been advised by my Chiropractor.The Pilates was probably my toughest workout so far and it was a beginners class, lol, i heard plenty of popping and cracking from my body but felt amazing after. Link to comment Share on other sites More sharing options...
mattpb Posted January 16, 2012 Author Share Posted January 16, 2012 MeasurementsWeight:Start: 174lbsWeek 1: 169.4lbsWeek 2: 168lbs Body Fat:Start: N/AWeek 1: 16.7%Week 2: 16.7% Lbs of Body Fat:Start: N/AWeek 1: 28.41lbsWeek 2: 28.17lbs Lean Body Weight:Start: N/AWeek 1: 140.99lbsWeek 2: 139.83lbs These results were provided online from providing body measurements (weight, height, neck, abdomen & age), not sure how accurate it is but will keep an eye on the results and see what happens.According to this I have lost weight which was part lean muscle and part fat, if it continues this way maybe I need to eat more? Link to comment Share on other sites More sharing options...
mattpb Posted January 16, 2012 Author Share Posted January 16, 2012 New Protein Bars I have taken out some of the pumpkin seed protein powder and added chocolate protein powder and now they taste even better.They are so easy to make and you can adjust the ingredients to suit your macros. Link to comment Share on other sites More sharing options...
mattpb Posted January 17, 2012 Author Share Posted January 17, 2012 WORKOUT Chest & Biceps10 min warm up on X Trainer Hammer Strength Chest Press:12 x 90lbs, 8 x 110lbs, 4 x 130lbs Incline DB Chest Press:10 x 25lbs, 6 x 55lbs Decline DB Flye:12 x 15lbs, 11 x 27.5lbsTake it up to 30lbs next week 1 Arm Preacher Curl:10 x 25lbs, 6 x 45lbs Straight Bar Bicep Curl:8 x 60lbs Crunches:16, 11, 8 Stretches:Chest stretches as they were seriously sore, I think the Flyes just finished my Chest off. Notes:Biceps were on fire as I leftMight need to adjust a few weights for next workout.Maybe a level 8 intensity, lacked a bit because it was so busy. Start: 2.55pmFinish: 3.45pmTotal Time: 50mins NUTRITIONBreakfast: 8AMHomemade Protein Smoothie with extra oats & O.J. Lunch: 11AMTofu, mixed beans, veg and banana Pre Workout: 2PMHomemade Protein Bar Post Workout: 3.45PMProtein Shake and Banana Dinner: 6PMExtra Sweet potato, Tempeh, avocado and salad Snack: 9PMProtein Shake, 4 Rice Cakes and Peanut Butter Calories: 2592Fat: 60.7Protein: 175.2Carbs: 337 4 Litres of Water Link to comment Share on other sites More sharing options...
mattpb Posted January 17, 2012 Author Share Posted January 17, 2012 Anyone interested in a MASS MACHINE buking & cutting challenge check out the link below. http://www.skiplacour.com/mmnonbbcom.jpghttp://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.htmlSkip La Cour's Mass Machine Nutrition Link to comment Share on other sites More sharing options...
mattpb Posted January 18, 2012 Author Share Posted January 18, 2012 Back 10 Min warm up on Elliptical TrainerDB Pullover:12 x 35lbs, 10 x 50lbs, 7 x 70lbsTry and get at least 8 reps at 70lbs then go up Close Grip Pulldown:12 x 85lbs, 7 x 145lbsTook it up by 5lbs and smashed it, get 8 then we can move up DB Row:12 x 30lbs, 6 ½ x 60lbs Wide Cable Row:12 x 55lbs, 9 ½ x 100lbsGo up to 110lbs Barbell Deadlift:12 x 50lbs, 10 x 90lbsFirst time using an Olympic Bar for Deadlifts felt great, used pre-weighted bar in the past Obliques/Side Crunches:14, 10, 9 each side Stretches:Stretched my back out Start: 2.30pmFinish: 3.25pmTime: 55 mins Awesome workout feel great!!!Felt like it took longer than it should have, think I will start going earlier.Need to keep this intensity in every workout. NutritionBreakfast: 8AMHomemade Protein Smoothie1 cup Oats6oz Tofu½ cup O.J. Lunch: 11AMTofu, mixed beans and veg6oz Tofu200g Vegetables100g Beans Pre Workout: 2PMHomemade Protein Bar6 Dates½ cup oats½ T Natural Peanut ButterSplash of O.J. Post Workout: 3.45PMProtein Shake and Banana1 Scoop Protein+ Protein1 medium banana Dinner: 6PMSweet potato, Tempeh, avocado and salad250g Sweet Potato112g Tempeh¼ Avocado100g Vegetables Snack: 9PMProtein Shake, 3 Rice Cakes and Peanut Butter3 Rice Cakes1 T Natural Peanut Butter1 Pumpkin Seed Protein Powder Calories: 2326Fat: 58.9Protein: 169Carbs: 283 3.5 Litres of Water Link to comment Share on other sites More sharing options...
mattpb Posted January 18, 2012 Author Share Posted January 18, 2012 Nutrition Breakfast Pre Workout: 9AMHomemade Protein Smoothie Post Workout: 12PMProtein Shake and Banana Lunch: 3PMTofu, mixed beans and veg Snack: 5.30PMHomemade Protein Bar Dinner: 9PMSweet potato, Tempeh, avocado and salad Snack: 12PMProtein Shake, 3 Rice Cakes and Peanut Butter Calories: 2326Fat: 58.9Protein: 169Carbs: 283 3 Litres of Water so far, need to drink more especially after my runHad to change my food times as I am now working lates at work, so get up slightly later Link to comment Share on other sites More sharing options...
mattpb Posted January 18, 2012 Author Share Posted January 18, 2012 Cardio Treadmill 20 Min High Intensity Interval TrainingConsists of 4 cycles, increasing speed every minute then start again and on last loop go all out as fast as you can for 1 minute. Start at Mph: 3.6Fastest Mph: 8.6Distance : 1.93 Miles Next cardio session go for 3.7 – 8.7, felt great the run today. I felt like I had really challenged myself but I know I can always do better so I will up it again next time. Stretches:Mainly for legs as my hamstrings felt tight. Start: 11.30AMFinish: 12.05PMTotal: 35mins Felt good going gym earlier, felt like I has even more energy. Fortunately because of new hours at work a can go at this time everyday which will be better because it will be quieter. Link to comment Share on other sites More sharing options...
mattpb Posted January 19, 2012 Author Share Posted January 19, 2012 19th January Delts & Traps 10 min Warm Up X Trainer Hammer Strength Shoulder Press:12 x 70lbs, 10 x 100lbs, 6+2 x 140lbsNot happy about the last set, might try 130lbs and get better form DB Side Lateral Raise:12 x 10lbs, 6 x 20lbsStay at 20lbs and get more reps Low Pulley Raise:5 ½ x 15lbsReally happy getting up to 15lbs, get more reps next week Reverse Flyes-Machine:12 x 40lbs, 10 x 85lbsGo up to 90lbs Tricep Pushdown:12 x 35lbs, 10 x 57.5lbsGo up to 65lbs Lying Tricep Etension:12 x 30lbs, 5 x 60lbsReally happy I moved up to 60lbs Seated Overhead Tricep Press:12 x 30lbs, 7 x 50lbs Plank:1.05min, 1min, 50secs Stretches:Stretch all body, especially chest as it gets tight Notes:Really happy with workout today, I will drop down to 130lbs on Shoulder Press as it didn’t feel like I was working the shoulders and it was a real struggle.Triceps felt like they were going to explode when I finished, felt great Start: 11.40AMFinish: 12.35PM Link to comment Share on other sites More sharing options...
mattpb Posted January 19, 2012 Author Share Posted January 19, 2012 19th January Nutrition Breakfast Pre Workout: 10AMHomemade Protein Smoothie Post Workout: 12.45PMProtein Shake and Banana Lunch: 3.15PMTofu, mixed beans and veg Snack: 5.30PMHomemade Protein Bar Dinner: 9PMSweet potato, Tempeh, avocado and salad Snack: 12PMProtein Shake, 3 Rice Cakes and Peanut Butter Calories: 2326Fat: 58.9Protein: 169Carbs: 283 3 Litres of Water Link to comment Share on other sites More sharing options...
mattpb Posted January 20, 2012 Author Share Posted January 20, 2012 20th January Nutrition Breakfast Pre Workout: 10AMHomemade Protein Smoothie Post Workout: 12.45PMProtein Shake and Banana Lunch: 3.15PMTofu, mixed beans and veg Snack: 5.30PMHomemade Protein Bar Dinner: 9PMSweet potato, Tempeh, avocado and salad Snack: 12PMProtein Shake, 3 Rice Cakes and Peanut Butter Calories: 2326Fat: 58.9Protein: 169Carbs: 283 Link to comment Share on other sites More sharing options...
mattpb Posted January 20, 2012 Author Share Posted January 20, 2012 19th January Workout Legs 10 mins warm up elliptical trainer Started with 5 – 10 mins of Active Leg stretches Leg Extension:12 x 70lbs, 10 x 100lbs, 10 x 145lbsWent up on weights today and smashed it, well done 45 Leg Press:12 x 110lbs, 10 x 160lbs, 11 x 220lbsManaged to go up on this to, need to concentrate on this and really make my quads work Leg Press:12 x 100lbs, 10 x 145lbs, 8 x 175lbs Stiff Leg Deadlift Olympic Bar:12 x 50lbs, 8 x 90lbs Calf Extension:10 x 70lbs, (Rest, pause – 11 x 115lbs, 8 x 115lbs 8 x115lbs)Go up on this Seated Calf Press:10 x 90lbs, 8 x 140lbs Stretches:Leg stretches, Pilates exercises Start: 11.35AMFinish: 12.35PMTime: 1hour Notes:Took too long today, need to get on it with my time management. Calves and Hamstrings were on fire walking out but need to make that happen with my quads. Link to comment Share on other sites More sharing options...
mattpb Posted January 22, 2012 Author Share Posted January 22, 2012 Cardio Treadmill 20 Min High Intensity Interval TrainingConsists of 4 cycles, increasing speed every minute then start again and on last loop go all out as fast as you can for 1 minute. Start at Mph: 3.7Fastest Mph: 8.7Distance : 1.95 Miles Next cardio session go for 3.8 – 8.8, great cardio session but I think there is still a little more in me to push it up a level. Stretches:Mainly for legs as my hamstrings felt tight. Start: 11.30AMFinish: 12.05PMTotal: 35mins Link to comment Share on other sites More sharing options...
mattpb Posted January 22, 2012 Author Share Posted January 22, 2012 NutritionBreakfast: 8AMHomemade Protein Smoothie1 cup Oats6oz Tofu½ cup O.J. Lunch: 11AMTofu, mixed beans and veg6oz Tofu200g Vegetables100g Beans Pre Workout: 2PMHomemade Protein Bar6 Dates½ cup oats½ T Natural Peanut ButterSplash of O.J. Post Workout: 3.45PMProtein Shake and Banana1 Scoop Protein+ Protein1 medium banana Dinner: 6PMSweet potato, Tempeh, avocado and salad250g Sweet Potato112g Tempeh¼ Avocado100g Vegetables Snack: 9PMProtein Shake, 3 Rice Cakes and Peanut Butter3 Rice Cakes1 T Natural Peanut Butter1 Pumpkin Seed Protein Powder Calories: 2326Fat: 58.9Protein: 169Carbs: 283 3.5 Litres of Water Link to comment Share on other sites More sharing options...
mattpb Posted January 23, 2012 Author Share Posted January 23, 2012 22nd January Today is my day off from working out and its a good job too, i didnt finish work until 2.15am this morning then got home around 3am. I had to get a good lie in and didnt get up until after 11am so i am going to end up missing a meal or maybe 2 which will drop my calories but i think i really need to rest and sleep.Need to try and get in a pattern for eating my meals but its so difficult with my shifts changing at work.At least i didnt eat any junk food, feeling good. Weighed myself yesterday and i was 166.8lbs which is over 8lbs loss since the start of the year, as my goal is too build muscle i dont want to lose any more weight so i'm working on increasing my calories because i think i am losing fat and muscle at the moment. NutritionBreakfast: 11.30AMHomemade Protein Smoothie1 cup Oats6oz Tofu½ cup O.J. Lunch: 2PMTofu, mixed beans and veg6oz Tofu200g Vegetables100g Beans Snack: 4.30PMHomemade Protein Bar6 Dates½ cup oats½ T Natural Peanut ButterSplash of O.J. Post Workout: 7.30PMProtein Shake and Banana1 Scoop Protein+ Protein1 medium banana Snack: 9PMProtein Shake, 3 Rice Cakes and Peanut Butter3 Rice Cakes1 T Natural Peanut Butter1 Pumpkin Seed Protein Powder Link to comment Share on other sites More sharing options...
mattpb Posted January 23, 2012 Author Share Posted January 23, 2012 23rd January Chest & Biceps 10 min warm up on X Trainer Hammer Strength Chest Press:12 x 70lbs, 10 x 90lbs, 6 x 110lbs Incline DB Chest Press:12 x 30lbs, (8 x 55lbs, 3 x 55lbs) Decline DB Flyes:12 x 15lbs, (8 x 30lbs, 5 x 30lbs) 1 Arm Preacher Curl:12 x 25lbs, (7 x 45lbs, 2 x 45lbs) Straight Bar Bicep Curl:(10 x 60lbs, 5 x 60lbs) Crunches:18, 9, 9 Stretches:Only a couple due to fatigue Start: 10.50amFinish: 11.45amTotal Time: 55mins Notes:Today was a good workout looking back at what I lifted and the reps achieved but mentally I was not with it today and I felt tired when I woke up this morning. Working late at work messes up my schedule a bit and I ended up missing a meal yesterday or maybe two and with a bad night’s sleep I’m not surprised I’m tired. I think an afternoon nap is on the cards before work. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 23, 2012 Share Posted January 23, 2012 Nice journal Matt, 8lb is a great amount of weight to drop as well. Definately want to ensure that you are getting enough calories/protein into you if you think you are losing muscle; within that hour after leaving the gym or finishing your cardio is an excellent time, a real window of opportunity to try and flood your body with nutrients. All the best and regards from New Zealand MF. Link to comment Share on other sites More sharing options...
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