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Diary:

So, today couldn't hit the gym as I was deeply tired and sored. This is the last day, so I'm now happy that everything goes back to normal =)

 

I started the day with a green smoothie inspired by PoPe`s comments. I made it using oranges, bananas, some flavorless protein powder( I don't know if this was a good idea nutrition wise) and four kale leaves. It tasted good, the oranges were mighty sweet. Then I ate some more fruits and after lunch some oats with banana and cinnamon.

 

IMG_0097.JPG.978f5934deb1d0a8e478b333bdca894f.JPG

 

I took a walk during the day to stretch up a little bit and get some sun. By night we had a vegan sushi party here, I made some protein vegan sushis using tofu and soy.

 

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sushi!

 

That`s sums up my day, tomorrow without any effect from medication I will lift those weights =)

 

Thanks for the tips, more fruits really add something to the day.

Edited by maybenot
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I`ll try that Hulk, my friend! The sushi was great, lots of tofu and TVP to boost proteins =)

That algae is also a good source of proteins, every 6g of this algae contains 2g carbs and 2g proteins.

 

Diary:

I'm not updating as often and as accurately as I wanted, but I'm trying to improve here as much as I'm trying to improve my diet and training. =)

I'm hitting my diet goals everyday and improving with the comments I'm receiving. Today's highlight was a delicious asian pear I had during breakfast. PoPes right, fruits are that cool.

 

I will try to log my meals and exercises accurately, including weights.

 

Thanks for everyone!

 

Exercises:

A: chest, shoulders, triceps, abs

 

Biometrics:

65.3kg (143.96lbs )

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Not updating so much but I`m trying hard here guys =)

I`m still a noob, but as soon as I have some improvement I will let you guys know.

 

My week was the same as the previous, nothing special. The only thing that I`m changing is introducing more fruits on my diet as suggested and I`m no longer going to the gym 5 times a week. I read that going Monday/Tuesday, skipping Wednesday and going Thursday/Friday is a better idea. Sundays I`m doing some cardio but really light, just to keep myself motivated for monday =)

 

Biometrics:

65.8kg (145.0lbs )

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Try papaya too! It has a very mild flavor and does wonders for the body. It also works well in smoothies.

I love papaya in my orange juices. Papaya or kale, can`t put both =)

 

Well, a little update =D

 

Diary:

Feeling pretty energized, lots of energy, which helps me during my workouts =)

Guess the food is helping a lot, I`m eating lots of fruits now, still eating lots of greens and also still taking some soy protein isolate.

Macros are the same, I`m pretty much hitting near them everyday, my weight is going up about 200g(.5lbs) every week since I started training, so I think I`m not putting on lots of fat.

 

One thing that I`m also doing is chewing raw ginger after my meals, because I was feeling need to chew something, and there are no vegan chewing gums here in Brazil.

 

That's it, keep coming the good comments, they certainly motivate me =)

I'm not putting pictures of me and not even how much I`m lifting because I'm only starting, after a few months I'll try to put everything in one post =)

 

And to finish it up, here`s a pic of my last meal of the day, it`s not the pretty food picture everyone posts, but is a godzilla-kind of meal

200g of kale with rice and beans.

godzilla-meal.jpg.89a98146f80cb03af27d639afffd24f0.jpg

And yes, I eat with a spoon and I don`t use a plate during dinner.

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  • 2 weeks later...

Ty mrbear =)

I'm not into decorating my meals, I just like them hot.

Another quick update:

 

I`m still consistent with the training, haven't skipped not even one single day. Every week I''m training 4 days and resting 3.

 

Still the same training, upper body/lower body split with almost no compound movements. Mostly isolation exercises. I'll stick to this program since is the default in my gym. Then, by June probably, I want to start some program to train full body 3 times a week with compound movements. That's my plan.

 

My diet is consistent also, everyday eating about 2600kcal.

 

I think I'm doing everything right, eating a lot and healthy, training properly and resting. No secrets there =)

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Ty mrbear =)

I'm not into decorating my meals, I just like them hot.

Another quick update:

 

I`m still consistent with the training, haven't skipped not even one single day. Every week I''m training 4 days and resting 3.

 

Still the same training, upper body/lower body split with almost no compound movements. Mostly isolation exercises. I'll stick to this program since is the default in my gym. Then, by June probably, I want to start some program to train full body 3 times a week with compound movements. That's my plan.

 

My diet is consistent also, everyday eating about 2600kcal.

 

I think I'm doing everything right, eating a lot and healthy, training properly and resting. No secrets there =)

 

 

how do u find doing isolation instead of compound movements? frank zane says to do isolation exercises rather than compounds, and he has arguably one the best physiques ever.

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Well, I've never done compound movements with weights, I'm starting off now.

Isolation exercises seem to be working, I'm building some strength and gaining weight(most probably lean mass, since I haven't noticed more fat on my body).

Started with 64.25 kg (141.64lbs) in 14-jan and today I weighted myself 66.6kg(146.82lbs).

 

By October I'll have something to say about compound vs isolation on the body of a noob, after some months into it =)

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Training is consistent, still 4 times a week, still upper/lower body split. I'm really enjoying training!

 

 

Yesterday I started taking SunWarrior, what a tasty protein =)

snack.JPG.3bda955e15556de9d15d29c187af80e0.JPG

Thats Sunwarrior classic protein - Vanilla flavor, with cocoa and banana(real ripe ones) and some guacamole with whole wheat bread

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Well, I've never done compound movements with weights, I'm starting off now.

Isolation exercises seem to be working, I'm building some strength and gaining weight(most probably lean mass, since I haven't noticed more fat on my body).

Started with 64.25 kg (141.64lbs) in 14-jan and today I weighted myself 66.6kg(146.82lbs).

 

By October I'll have something to say about compound vs isolation on the body of a noob, after some months into it =)

 

 

I'd be curious to hear your thoughts on this! I've switched from weights to mostly body-weight training for strength. So it's all compound movements for the most part. Keep up the good work bro!

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I'd be curious to hear your thoughts on this! I've switched from weights to mostly body-weight training for strength. So it's all compound movements for the most part. Keep up the good work bro!

I'll be sure posting as soon as I start my experiments.

Bear in mind that I was extremely sedentary for more than two years and now I'm gaining muscles easier than an active person would.

When I was active I used to do almost only body-weight training as well, I used to train wing chun kung fu. Push ups, pull ups and bodyweight squats were a heavy part of my routine, punch training and kick training as well.

 

I read your log, training krav maga like you do will make you a walking weapon !

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  • 2 weeks later...

Just checking in to tell that I'm still consistent with my training, today is my 2 month mark since I started training.

Not one single session skipped, didn't miss one single meal and slept like a rock every night at least 7 hours, most of the nights a little over 8 hours.

I've been reading a lot of the logs kept here and also been researching a lot on youtube to improve even more.

 

Keeping on the hard work =)

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Pretty much pleased.

Considering that 2 months is a pretty short period, I noticed a big difference in strenght and size. I'm going to get my measures on monday, but my weight jumped from 64.5kg (142lbs) to 69kg(152lbs) and I haven't noticed fat increase in my body ( I take pictures to see my progress ).

As soon as I get big results I'll post my pics so you can see my progress =)

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  • 4 weeks later...

It`s been a while since my last post.

 

I've been consistent with my training, 4 times a week every week. No excuses.

2 months of training

Progress:

weight: 69.5kg(153lbs) - from 64.25kg(141.64lbs) - I always weigh myself first thing in the morning

biceps: 32cm(12.6 inches) - from 30 cm ( 11.81 inches ) - cold and relaxed, flexed 90º degree

chest: 100cm(39.3 inches) - from 96 cm ( 37.8 inches ) - cold and relaxed

tigh: 51cm(20 inches) - from 51cm - cold and relaxed

 

Vegan diet, taking some Sunwarrior with my breakfast and before going to bed.

 

As I said before I added compound movements in my training routine, started with squats and benching.

Started doing some light power training(8 reps sets, but squats remained 12 reps)

Unfortunatelly I managed somehow to screw up my knee with these 8 rep sets . . .

No leg training for a while.

 

Little depressed, leg day was the day I enjoyed most, gotta take care now and take the time for my knee to heal.

 

I`ll try to post more often and more detailed, but I have one full time job and one part time job, the gym and a wife =)

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  • 3 weeks later...

Still recovering from my knee injury, but still haven`t skipped one single day of training. It doesn`t matter if I`m tired, if I don`t feel like it, I just go and try my best. Injuries suck hard

 

Does anyone know if I can do any tipe of leg training with a really bad knee?

 

I`ll try to write down my training sessions so I can receive some input =)

 

Here' s a pic to show some of my progress ( not confident enough to post whole body pics )

Top - The day before my first post

Bottom - Today before supper

 

evolution.jpg.42074555060e6a436dd35ebcd27785f4.jpg

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  • 2 months later...

Just dropping by to say that I'm alive and lifiting hard.

Gotta remake this training log and start writing my training sessions =)

 

 

Posting my '150 days progress' picture ( 30 days old already ) so this post has something interesting =)

( from top to bottom, 0 days, 100 days and 150 lifiting )

evolution-0-100-150-days.jpeg.1561f2913aeed7931546efdd86ef3d74.jpeg

Edited by maybenot
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