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 Post subject: My Progress Diary
PostPosted: Tue Mar 25, 2014 3:59 pm 
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Finch
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Joined: Mon Mar 24, 2014 1:18 pm
Posts: 8
Location: hampshire, UK
This is my first diary and Im new to this as well, so any feedback would be much appreciated.

Im 5ft2, I weight 57kgs (more than I thought :shock: ) My goal is to shed some fat, my fat is particularly around my tummy, thighs and bottom.

Right now Ive been doing an all over workout at the gym monday, wednesday and friday, with warm up cardio of 10 mins before and 20 mins HIIT afterwards. On tuesdays and thursdays I do 40 mins HIIT using the treadmill and bike. Im working on a training programme so I can split up my body parts but am struggling with this at the moment, as Im unsure if I need to work one body part a week or twice a week? I have to go slow because I have HMJS and injuries in my hips.

My food today:

Brekkie: bowl of porridge and green tea
post work out: banana
lunch(within 1 hour of being at the gym): 40g soya chunks cooked with peanut butter, with spinach leaves, radishes, tomatoes, cucumber, flax seed, nutritional yeast, teaspoon of picalily.
Snack: handful of walnuts
Dinner: 4 boiled spuds, soya mince, mixed veggies and veggie gravy
Snack: apple

I also drink 2 litres of water, not including the herbal teas I have and I do have 1 cup of decaf coffee a day (not ideal i know)

Today at the gym I did cardio only.

I find that Im full of energy when Ive been to the gym but then I crash badly about an hour after, is this just my body getting used to being active or something else?

:D


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 Post subject: Re: My Progress Diary
PostPosted: Tue Mar 25, 2014 4:42 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 630
Location: Chicago, IL, USA
Hey, thanks for sharing. When I started training, I found that I would usually need a nap about an hour after training, so maybe its a bit of adaptation (a/k/a growing) pains. Bananas are quickly utilized by the body, so I think it's good that you are adding those in directly after training. When I first started training, 94lbs ago, I did full body routines every time I trained. I did a lot of HIIT cardio at first, which really helped with weight loss. After about 2-3 months, I started adding in weights. Depending on the type of HIIT stuff you are doing, you might consider adding in some bodyweight resistance training, like pushups, dips, squats, lunges, crunches, and oblique exercises. The style I like to train in combines both strength (resistance) and power (HIIT based, explosive movements - like squat jumps). Personally, I feel that is the best way to make advances, not only for adding muscle, but building power, as well as toning the body.

Straight cardio is good for burning calories, but too much and you'll start to burn off muscle; especially if you are keeping calories low. Speaking of calories . . . Diet is 80%+ of the whole thing. If your diet sucks, you can train til your eyes bleed, and not make an ounce of progress. Anyway, I'd focus on getting as many whole foods into your diet as possible. Focus on greens, fruits, and natural (unprocessed) sources of protein. If you want to cut calories to accelerate your weight loss, you need to know how many your body needs to maintain your current weight. In order to lose 1lb per week, you need to cut 3,500 calories from your diet - aka 500 calories per day. Don't let your number fall below 1,200 calories per day.

Look through some of the other training blogs for a variety of exercises. I'd say if you have a solid routine you like, you should change it up every four weeks. The body adapts amazingly well, and you'll start to notice a stall in progress after too long. Good luck!

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 Post subject: Re: My Progress Diary
PostPosted: Tue Mar 25, 2014 4:50 pm 
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Finch
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Joined: Mon Mar 24, 2014 1:18 pm
Posts: 8
Location: hampshire, UK
Thanks for the advice, I have to be really careful with putting too much stress on my joints because they dislocate easier, so Im only doing treadmill and bikes at the moment, but am hoping once I can uild up the muscle around my joints, Ill be able to increase the intensity of my workouts.

:D


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 Post subject: Re: My Progress Diary
PostPosted: Tue Mar 25, 2014 5:02 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 630
Location: Chicago, IL, USA
Oh, sorry, I missed that part of your post. I've never heard of HMJS, but after looking it up, seems pretty serious. Do you have access to a pool? Swimming is a great way to get in cardio, and build strength; and a full body workout.

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 Post subject: Re: My Progress Diary
PostPosted: Tue Mar 25, 2014 5:36 pm 
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Finch
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Joined: Mon Mar 24, 2014 1:18 pm
Posts: 8
Location: hampshire, UK
Oh its ok :D there is a pool at the gym and Ive been considering doing swimming on a regular basis, I might do this rather than the cardio in the gym on my rest days :D


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 Post subject: Re: My Progress Diary
PostPosted: Wed Mar 26, 2014 7:55 am 
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Manatee
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Posts: 355
Location: South Wales, UK
Welcome to the forum :)

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 Post subject: Re: My Progress Diary
PostPosted: Wed Mar 26, 2014 9:35 pm 
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Finch
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Joined: Mon Mar 24, 2014 1:18 pm
Posts: 8
Location: hampshire, UK
Ive been working on my training routine, and this is what Ive come up with, this is my first time doing something like this so any feedback, good or bad is welcomed :D

Monday - Chest and Triceps
Tuesday- Cardio/abs
Wednesday- Back and Biceps
Thursday- Cardio/abs
Friday- Legs and Shoulders

Monday:
10 mins warmup on bike
Chest: chest press,chest fly
Triceps: standing tricep extension, standing bent over one arm dumbbell row,tricep pushdown

Tuesday:
10 mins warmup on bike
Abs: reverse crunch,crunch hands overhead, dumbbell side bend
20mins HIIT

Wednesday:
10 mins warmup on bike
Back: Lateral pull down,Leverage High Row,Pelvic Tilt Into Bridge
Biceps: machine preacher curls, alternate bicep curls,

Thursday:
10 mins warmup on bike
Abs: reverse crunch,crunch hands overhead, dumbbell side bend
20mins HIIT

Friday:
10 mins warmup on bike
Legs: leg extensions,calf press on leg press machine,leg curl
Shoulders: Shoulder press,One-Arm Side Laterals,Front Two-Dumbbell Raise



Im going to do this for 4 weeks, then change it around and track my progress. How does this look please? x


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 Post subject: Re: My Progress Diary
PostPosted: Thu Mar 27, 2014 12:11 pm 
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Elephant
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Posts: 1288
Location: wales
hey and welcome :D training looks good you can always add more or less if and when you feel you need to. i would personaly do shoulders with chest and tris as they get used quite alot when working those 2 muscles so they are already warmed up and got some blood flowing to them, and just do legs on their own but thats just personal preference 8) all seems good either way. like the tats and piercings btw.

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 Post subject: Re: My Progress Diary
PostPosted: Thu Mar 27, 2014 2:28 pm 
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Finch
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Joined: Mon Mar 24, 2014 1:18 pm
Posts: 8
Location: hampshire, UK
Hey, thank you :D Am i doing enough on leg day then and should I work another muscle group with legs or just do legs? If I clump chest, shoulders and tris together, do I need to cut back on the amount of exercises Im doing or just continue with the 3 for each muscle group like Ive put down?

Sorry for all the questions, just trying to find my feet lol

x


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 Post subject: Re: My Progress Diary
PostPosted: Thu Mar 27, 2014 2:43 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
no worries about the questions, thats what this place is for! im no means an expert but happy to help if i can. i would do legs abs and a bit of cardio, you could do whatever you fancy as far as the chest shoulders and tris are concerned. 3 sets chest, 2 tris, 2 shoulders........or 3 sets on each its upto you, there is no hard and fast rules, just enjoy it and find what works for you, i barely train my shoulders as i find they grow from the other things like bench press and so on. dont stress too much about a set here, a set there and so on, some days you may feel like doing 5 sets somedays maybe skip an exercise and do something else. hope i have been some help and not just confused you :D

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"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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 Post subject: Re: My Progress Diary
PostPosted: Thu Mar 27, 2014 3:38 pm 
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Finch
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Joined: Mon Mar 24, 2014 1:18 pm
Posts: 8
Location: hampshire, UK
Thank you :D Really appreciate your help. Ill redo my programme and see how I get on with that for a month.x


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 Post subject: Re: My Progress Diary
PostPosted: Wed Apr 30, 2014 8:47 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3212
yeah Welcome and hitting the pool sounds like a brilliant idea. Biking as well maybe?


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