mattpb Posted January 23, 2012 Author Share Posted January 23, 2012 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 23, 2012 Share Posted January 23, 2012 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? Link to comment Share on other sites More sharing options...
mattpb Posted January 24, 2012 Author Share Posted January 24, 2012 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: 2737Carbs: 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 24, 2012 Share Posted January 24, 2012 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. Link to comment Share on other sites More sharing options...
mattpb Posted January 24, 2012 Author Share Posted January 24, 2012 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 Link to comment Share on other sites More sharing options...
mattpb Posted January 24, 2012 Author Share Posted January 24, 2012 24th January 2012 Back 10 Min warm up on Elliptical TrainerDB Pullover:12 x 35lbs, 10 x 50lbs, 8 x 70lbsGo 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: 9.45amFinish: 10.35amTime: 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 24, 2012 Share Posted January 24, 2012 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 http://www.wisecicada.co.nz/uploads/images/store_images/309025.jpg Per 100g: 300cals / P 52g / C 20g / F 1g Link to comment Share on other sites More sharing options...
mattpb Posted January 24, 2012 Author Share Posted January 24, 2012 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 http://www.wisecicada.co.nz/uploads/images/store_images/309025.jpg 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 24, 2012 Share Posted January 24, 2012 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 Link to comment Share on other sites More sharing options...
mattpb Posted January 24, 2012 Author Share Posted January 24, 2012 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: 9amProtein SmothieOats 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: 11amProtein 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: 12pmTofu 6oz (Cal 234, F 7, C 7, P 25.6)Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6) Snack 1: 2.30pmRice 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: 5.00pmHomemade Protein BarOats 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: 7.30pmTofu 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: 9.30pmProtein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20) Calories: 2859Fat: 65gCarbs: 309gProtein: 229g Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 25, 2012 Share Posted January 25, 2012 I really love the detail with which you log all of your nutrition, I wish I was that dilligent myself! Some good food ideas in there as well !! Link to comment Share on other sites More sharing options...
mattpb Posted January 25, 2012 Author Share Posted January 25, 2012 I really love the detail with which you log all of your nutrition, I wish I was that dilligent myself! Some good food ideas in there as well !! Thanks, i find it easy if i keep the food the same everyday so its easier to type up, i know where i am with my macros and that i am getting enough or not too much.The workouts i have to put them on here because it keeps me going to try and beat it next time.I try and use this thread to keep me motivated in my goals and if it helps anyone else in anyway thats a bonus. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 25, 2012 Share Posted January 25, 2012 I have every single training session logged since 2003; aside from being a really useful point of reference to look back on (see what worked, what didn't etc), it's interesting to see how things unfold and evolve. Link to comment Share on other sites More sharing options...
mattpb Posted January 25, 2012 Author Share Posted January 25, 2012 this is my first ever online journal, first ever thread to as i have never used a forum before, I have always kept a traditional pen/notepad journal which i still use now. I have loads knocking about of previous workouts but i have not been into the weightlifting as long as you. Even though i have been going to the gym for about 15 years i never really had any real goals or even knew what i was doing until about a year ago when i had a few sessions with a Natural Bodybuilder and it changed the way i see the sport and my life really.Cant get enough of it and wish i knew what i know now when i was 16 but i have no regrets and am happy with the path my life is going in. I would love to compete onstage within a year that is my goal! Link to comment Share on other sites More sharing options...
mattpb Posted January 25, 2012 Author Share Posted January 25, 2012 25th January 25, 2012 CardioTreadmill 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: 3.9Fastest Mph: 8.9Distance : 2.02 Miles Awesome cardio session, at first I thought this is so tough then I focused on changing my mindset and kept going, at the end I thought I will go up again next time, even though when I finished the run I lay down on a mat for a minute I was that worn out. Next cardio session go for 4.0 – 9.0. Stretches:Mainly for legs as my hamstrings felt tight. Start: 10.20AMFinish: 10.50PMTotal: 30mins Link to comment Share on other sites More sharing options...
mattpb Posted January 25, 2012 Author Share Posted January 25, 2012 25th January 2012 Nutrition Breakfast, Pre Workout: 9amProtein SmothieOats 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: 11amProtein 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: 12pmTofu 6oz (Cal 234, F 7, C 7, P 25.6)Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6) Snack 1: 2.30pmRice 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: 5.00pmHomemade Protein BarOats 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: 7.30pmTofu 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: 9.30pmProtein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20) Calories: 2859Fat: 65gCarbs: 309gProtein: 229g Link to comment Share on other sites More sharing options...
mattpb Posted January 26, 2012 Author Share Posted January 26, 2012 One of my favorite inspirational movie speeches. http://www.youtube.com/watch?v=3bzK8r4c6Xc Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 26, 2012 Share Posted January 26, 2012 You're on the right tracks with the cardio Matt. I am of the belief that the three most effective forms of cardio are LSD, HIIT and early morning fasted cardio. A rotation of two or more of those should lead to optimal fat loss and good aerobic conditioning. Link to comment Share on other sites More sharing options...
mattpb Posted January 26, 2012 Author Share Posted January 26, 2012 I used to do early morning cardio on an empty stomach, mainly because I had to get up so early I didn't have time to eat before I ran. At the moment I tend to eat an hour before I go running and I feel good doing that. I used to hate running until I discovered the high intensity interval run I do now, I enjoy changing the speed every minute and it's a great challenge and I always want to beat my last run. If I go for a long run I tend to get bored quickly and struggle to focus so I stick with HiiT, whenever I for this run the weight just seems to drop off too. Link to comment Share on other sites More sharing options...
mattpb Posted January 26, 2012 Author Share Posted January 26, 2012 26th January 26, 2012 Delts & Traps10 min Warm Up X Trainer Hammer Strength Shoulder Press:12 x 70lbs, 10 x 100lbs, (8 x 130lbs, 2 ½ x 130lbs)Dropped weight by 10lbs because was too much of a struggle last week, so much better today DB Side Lateral Raise:12 x 10lbs, (8 x 20lbs, 3 x 20lbs) Low Pulley Raise:5 x 15lbs, 7 x 10lbsStay on 10lbs, 15lbs is too much at the moment Reverse Flyes-Machine:12 x 45lbs, (9 x 90lbs, 6 x 90lbs)Awesome, go up again!! Tricep Pushdown:12 x 35lbs, (8 x 65lbs, 4 x 65lbs)Felt pumped Lying Tricep Extension:12 x 30lbs, (6 x 60lbs, 3 x 60lbs) Seated Overhead Tricep Press:12 x 30lbs, (10 x 45lbs, 6 x 45lbs)Hit 50lbs next week! Plank:1.10min, 1min, 50secs Stretches:Stretch all body, especially chest as it gets tight Start: 10.30AMFinish: 11.25PMTime: 55mins Notes:Made a few changes to my weights and it definitely worked for the better, I think I had got ahead of myself and just kept increasing them and it was too much.My shoulders were on fire, then I hit my triceps and they feel so pumped, I walked out of the gym feeling like a Champion!! Link to comment Share on other sites More sharing options...
mattpb Posted January 26, 2012 Author Share Posted January 26, 2012 26th January 2012 Nutrition Breakfast, Pre Workout: 9amProtein SmothieOats 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: 11.25amProtein 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: 12.30pmTofu 6oz (Cal 234, F 7, C 7, P 25.6)Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6) Snack 1: 2.30pmRice 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: 5.00pmHomemade Protein BarOats 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: 7.30pmTofu 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: 9.30pmProtein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20) Calories: 2859Fat: 65gCarbs: 309gProtein: 229g Link to comment Share on other sites More sharing options...
VeganDougie Posted January 27, 2012 Share Posted January 27, 2012 Hi Matt, Just a quick post to say thanks for popping by my journal and leaving a comment. You got me thinking about running marathons now Love you journal, it is very detailed and is giving me some ideas on how to improve my own daily menus. Any way have a great weekend,Doug Link to comment Share on other sites More sharing options...
mattpb Posted January 27, 2012 Author Share Posted January 27, 2012 Hi Matt, Just a quick post to say thanks for popping by my journal and leaving a comment. You got me thinking about running marathons now Love you journal, it is very detailed and is giving me some ideas on how to improve my own daily menus. Any way have a great weekend,Doug Thanks Doug, Never done a marathon myself but done quite a few charity 10KM runs and i love the feeling you get during and after knowing what you have achieved.I love playing around with menu ideas and trying to come up with new ideas but at the moment i'm trying to keep it simple and the same everyday so i know where i'm up to with my calories/macros. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 27, 2012 Share Posted January 27, 2012 Hope you have a great weekend Matt, anything planned? Take care MF. Link to comment Share on other sites More sharing options...
mattpb Posted January 27, 2012 Author Share Posted January 27, 2012 27th January 2012 NutritionBreakfast, Pre Workout: 10amProtein SmothieOats 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: 12.20pmProtein 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: 2.00pmTofu 6oz (Cal 234, F 7, C 7, P 25.6)Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6) Snack 1: 2.00amRice 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: 5.00pmHomemade Protein BarOats 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: 8.30pmTofu 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: 11.30pmProtein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20) Calories: 2859Fat: 65gCarbs: 309gProtein: 229g 27th January 27, 2012 Legs 10 mins warm up elliptical trainer Started with 5 – 10 mins of Active Leg stretches Leg Extension:0 x 0lbs, 0 x 0lbs, 0 x 0lbsMachine was broke!!! 45 Leg Press:12 x 110lbs, 10 x 160lbs, (10 x 230lbs, 4 x 230lbs)Totally felt the pump on my quads today they were seriously on FIRE!!!!!!!! Leg Press:12 x 100lbs, 10 x 145lbs, (10 x 175lbs, 4 x 175lbs) Stiff Leg Deadlift Olympic Bar:12 x 50lbs, (12 x 90lbs, 8 x 90lbs)Take this baby up again you can do 110lbs easy! Calf Extension:12 x 70lbs, (Rest, pause – 15 x 115lbs, 10 x 115lbs 10 x115lbs)We can take this to a new level too lets hit 120lbs next week Seated Calf Press:10 x 90lbs, (10 x 140lbs, 5 x 140lbs)Keep this weight the same and get full range of motion Stretches:Leg stretches, Pilates exercises Start: 11.20AMFinish: 12.15PMTime: 55mins Notes:Feeling awesome really focused in the gym at the moment I have got the mindset of a champion and if I keep going the way I am at the moment I will be on stage in no time! Link to comment Share on other sites More sharing options...
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