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 Post subject: Re: Matts Workout Journal
PostPosted: Sat Jan 21, 2012 7:26 pm 
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Cardio

Treadmill

20 Min High Intensity Interval Training
Consists 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: 3.7
Fastest Mph: 8.7
Distance : 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: 11.30AM
Finish: 12.05PM
Total: 35mins

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Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Sat Jan 21, 2012 7:27 pm 
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Nutrition
Breakfast: 8AM
Homemade Protein Smoothie
1 cup Oats
6oz Tofu
½ cup O.J.

Lunch: 11AM
Tofu, mixed beans and veg
6oz Tofu
200g Vegetables
100g Beans

Pre Workout: 2PM
Homemade Protein Bar
6 Dates
½ cup oats
½ T Natural Peanut Butter
Splash of O.J.

Post Workout: 3.45PM
Protein Shake and Banana
1 Scoop Protein+ Protein
1 medium banana

Dinner: 6PM
Sweet potato, Tempeh, avocado and salad
250g Sweet Potato
112g Tempeh
¼ Avocado
100g Vegetables

Snack: 9PM
Protein Shake, 3 Rice Cakes and Peanut Butter
3 Rice Cakes
1 T Natural Peanut Butter
1 Pumpkin Seed Protein Powder

Calories: 2326
Fat: 58.9
Protein: 169
Carbs: 283

3.5 Litres of Water

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Sun Jan 22, 2012 10:46 pm 
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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.

Nutrition
Breakfast: 11.30AM
Homemade Protein Smoothie
1 cup Oats
6oz Tofu
½ cup O.J.

Lunch: 2PM
Tofu, mixed beans and veg
6oz Tofu
200g Vegetables
100g Beans

Snack: 4.30PM
Homemade Protein Bar
6 Dates
½ cup oats
½ T Natural Peanut Butter
Splash of O.J.

Post Workout: 7.30PM
Protein Shake and Banana
1 Scoop Protein+ Protein
1 medium banana

Snack: 9PM
Protein Shake, 3 Rice Cakes and Peanut Butter
3 Rice Cakes
1 T Natural Peanut Butter
1 Pumpkin Seed Protein Powder

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jan 23, 2012 4:21 pm 
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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: 10.50am
Finish: 11.45am
Total 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.

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"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jan 23, 2012 4:33 pm 
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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.

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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jan 23, 2012 5:30 pm 
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Thanks for the comments miniforklift, i do have a shake and fruit as soon as i finish my workout then within an hour i tend to have my next meal, but this weekend i have been having a look over my nutrition. I eat clean no problem but had a fear that if i ate too much i'll be fat like i was as a kid, even though a personal trainer, bodybuilder and others tell me i can eat more without putting it on as fat if i work out, it still feels weird.
Anyway i did some research and i think my calories and protein could be a bit higher so i have adjusted my food as of today and after only a couple of meals i do feel better.

I think my new role at work has made a big difference because its quite physically demanding and i am working more hours so i probably burn alot of calories there.

Thanks for your help as bodybuilding is still pretty new to me.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jan 23, 2012 6:10 pm 
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If you are eating clean I wouldn't worry about things too much. If you are training hard then you should just concern yourself with keeping your protein up, carbs moderate (aim for earlier in the day) and a healthy balance of good fats such as almond butter, raw nuts, avocado etc etc.

Do you have an idea of what the ratio of your macros are?

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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 24, 2012 12:45 am 
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Yeah i am eating clean and i do eat natural nut butter and avocado, most of my protein is from either tofu or a protein powder.
I am eating:
Calories: 2737
Carbs: 309g - 45%
Protein: 229g - 33%
Fat: 65g - 22%

Most of the carbs come from oats, rice cakes, fruit and some sweet potato.

I have increased my calories to this and will see how i feel for a few weeks.

Thanks for your help Mini Forklift

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"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 24, 2012 2:36 am 
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Fats look good, if I were to adjust anything I would drop the carbs a fraction and increase the protein.

Higher protein will also have the advantage of keeping you feeling fuller for longer so you're less likely to get hungry and/or be tempted.

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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 24, 2012 11:36 am 
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Mini Forklift Ⓥ wrote:
Fats look good, if I were to adjust anything I would drop the carbs a fraction and increase the protein.

Higher protein will also have the advantage of keeping you feeling fuller for longer so you're less likely to get hungry and/or be tempted.



I find it difficult to get my protein to increase because Tofu is best for protein but its alot of calories for the protein (i eat plenty of tofu), then i drink a fair few protein shakes each day.

Its partly due to my job that i need my carbs as its physically demanding, plus when i eat clean my bodyfat does seem to stay low (with or without cardio) i'm quite lucky with that.

Going to see how my body will react to the changes i have made so far then i will look into how i would be able to increase my protein.

Thanks for your comments

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 24, 2012 2:55 pm 
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24th January 2012

Back

10 Min warm up on Elliptical Trainer
DB Pullover:
12 x 35lbs, 10 x 50lbs, 8 x 70lbs
Go up to 75lbs

Close Grip Pulldown:
12 x 85lbs, (8 x 145lbs, 3 ½ x 145lbs)
This was tough, will stay at this weight and try and improve on reps

DB Row:
12 x 30lbs, (8 x 60lbs, 3 ½ x 60lbs)
Was so happy with this, stay at 60lbs and get more reps

Wide Cable Row:
12 x 55lbs, (10 x 100lbs, 4 x 100lbs)
Go up to 105lbs

Barbell Deadlift Fixed Bar:
12 x 50lbs, (8 x 110lbs, 3 x 110lbs)
Love doing the deadlift on the Olympic bar, feels great

Obliques/Side Crunches:
14, 10, 10 each side

Start: 9.45am
Finish: 10.35am
Time: 50 mins

Awesome workout!

Why was today so good?
I ate my first meal and was in the gym within an hour, I was full of energy (in the past I had left it too long and by time I get to gym I am feeling bit tired and hungry for my next meal). This was something I planned to achieve and I did it.
I was focused, dedicated and commited to every set and rep!
I didn’t worry about or think about anyone else in the gym, I went in there with one thing in my mind which was to be a MASS MACHINE and blast my back.

What can I do in the future to keep up this consistency?
Eat and attend gym as planned in my schedule.
Stop thinking or worrying about others in the gym, the only person who matters is me.
Enjoy the feeling I had as I walked out of the gym knowing I had achieved my daily goals

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 24, 2012 4:08 pm 
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Great session, good to hear you had a good one. Sounds like you are on top of things !!

Do you use TVP? This can be good for increasing protein, and nutritionally it's pretty good as well :o

Image

Per 100g: 300cals / P 52g / C 20g / F 1g

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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 24, 2012 4:19 pm 
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Mini Forklift Ⓥ wrote:
Great session, good to hear you had a good one. Sounds like you are on top of things !!

Do you use TVP? This can be good for increasing protein, and nutritionally it's pretty good as well :o

Image

Per 100g: 300cals / P 52g / C 20g / F 1g


Thanks for the suggestion, to be honest i have not seen that before but i am new to being a vegan. Only since the start of the year did i decide to quit meat and dairy products so i am not fully aware of all protein sources, but i'll check it out next time i'm in the shops.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 24, 2012 4:47 pm 
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mattpb wrote:
Thanks for the suggestion, to be honest i have not seen that before but i am new to being a vegan. Only since the start of the year did i decide to quit meat and dairy products so i am not fully aware of all protein sources, but i'll check it out next time i'm in the shops.

You're ahead of me, I haven't fully made the switch yet. I'm a Pesco Vegetarian right now :oops:

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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 24, 2012 5:54 pm 
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24th January 2012

Due to my weight loss i decided to have a good luck into what i'm eating and how much. My main aim is to gain muscle so i need to eat more.
This is my new meal plan which is pretty much the same but increasing quantities.

Breakfast, Pre Workout: 9am
Protein Smothie
Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)
Juice 1 Cup (Cal 110, F 0, C 26, P 2)
Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)
Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

Post Workout: 11am
Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)
Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)
Banana (Cal 90, F 0.1, C 19.8, P 1.7)
Apple (Cal 110, F 1, C 28, P 0)

Lunch: 12pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.8)
Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

Snack 1: 2.30pm
Rice Cakes 4 (Cal 160, F 4, C 32, P 4)
Peanut Butter 2T (Cal 190, F 16, C 6, P 7)
Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

Snack 2: 5.00pm
Homemade Protein Bar
Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)
Dates 5 (Cal 115, F 0.1, C 30.5, P 1)
Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)
O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)
Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

Dinner: 7.30pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)
Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)
Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

Snack 3: 9.30pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)


Calories: 2859
Fat: 65g
Carbs: 309g
Protein: 229g

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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