JawD`s Jiggly no Jelly Journal

[JawD]

Ok. This could help me I think. Ive been training and tweaking my training / diet for around 6 months now kind of on and off. The outcome is my weight is exactly the same although My upper body and legs are not bad. Main problem would be the beer belly. That in itself is odd as I dont drink much

Anyway, here we go. Not done one of these before, but any guidance / tips / pokes and prods you care to give will be appreciated.

So, Me. I`m 31, 196lb and 6ft tall. Legs are fairly well defined as are my shoulders. My aims, in order of priority are:-

1. Loose the gut
2. Firm up and increase upper body size / firmness.
3. Increase fitness level through cardio

My basic habits / routine are up at 6.30am Mon - Fri for work, back home for around 6pm . The training days I have put to one side or

Monday or Tuesday 7pm for 1.5hrs
Thursday 7pm for 1.5hrs
Saturday 11am for 1.5 - 2hrs

I dont smoke and have a night out on the drink maybe twice a month. I seldom drink during the week, maybe the odd glass of wine.

--------------------------------------------
So, here`s today.

Tuesday 18/11/03

7am Cup coffee with semi milk, Bowl Bran Flakes with semi milk
10am Yogurt drink, 1 lge Pear
12.30pm Chicken Breast with Salad
Large Bottle of water drank during day and maybe two coffees
6pm Bowl Bran Flakes
7pm 45min Spinning Class (phew) Hard work but what a buzz! 3 Sets of 20 machine crunches 30k weight.
8.30pm 2 x Chicken Breast

11pm Glass of Milk and bed !

Goodnight!

[JawD]

Yawn. These early mornings! To add to the above, I would like to get down to about 175lb. Though, thats just because its what I`m told I should be. however, as I want to add muscle and take away fat, I more concerned with my BF% than my actual weight. Is there an easy way to check BF%? other than at the docs?

One thing I do know is I need to keep a check more on what I`m eating. My thoughts are that I eat too many carbs and not enough fat. I`m trying to cut out late night carbs. Often difficult as I dont get my tea until around 7pm sometimes 8pm! Lately though Ive cut down the portion of carbs (potato, rice and pasta) but added more Veg (this is still carb though right?).

So, if I do my sums here. I think I need around 3400 cals per day (I`ll need correcting here I think). So, if I cut these down to 2500 per day. Then, if I aim for 30% P 40% C 30% F. (Now I always struggled with this, the hardest thing actually eating that much fat!).

So thats 750 cals on Protien which is 187g per day?
Then 1000 cals on carbs which is 250 g per day?
Then the fat which is 750 cals and 93g per day?

Now, I`m not gonna hit that protien target each day so I propose using a protien suppliment. The one Ive used in the past is Maximuscle Cyclone? or Maximuscle Progain. The carbs shouldnt be a problem although I must try and eat most of this in the first 2/3 of the day. Again, I cant see myself eating that much fat. Actually, at the moment 2500 cals seems a fair bit? I need to see what I`m eating now I guess and maybe I`ll be surprised

Oh well, off to work. (Oh, thinking of trying to get to the gym mon and tue. Tue for spinning class and mon for weights).

[JawD]

Ok, no training yesterday (Wed), but have a weights session tonight. Anyway, just a quick note of mt food for yesterday..

7am - Cereal with semi skimmed milk and two slices wholegrain toast 16P 63C 8F
10am - One large Pear and a Yoghurt drink 4P 39C 1F
12pm - Beef stew with potatoe P45 C39 F10
3pm - Apple 0P 32C 1F
7pm - Mince with Roast Veg 56P 33C 16F

Total for day

121P 206C 36F

From this I think I could do with a little more Protien but it wasnt too bad.
I was allowing myself maybe upto 300g Carbs so again I`m quite happy with this. I wasnt training today.
I was also aiming for 60g of Fat or so.

So. What are the + / - of what Ive ate? Not enough carbs I assume would mean not enough energy if I had have been training, but I wasnt so is that ok?

I`m training tonight so I`m hoping to get some energy down me around 4 - 5pm. I`ll go to the gym at 7pm.

[JawD]

Phew. Ok here we go. Food before thought.

7am Cereal & Coffee P6 C31 F3 (175cal)
12pm Tuna Salad which was:-

1/2 Cup Tuna P41 C0 F2 (190cal)
1 Large Tomato P1 C8 F1 (38cal)
2 Boiled Med Eggs P11 C1 F9 (135cal)
1/2 Cup Lettuce ???
1/4 Cucumber ???
1/4 Cup Cheese P6 C1 F9 (109cal)
3 Small Tinned Potatoes P1 C14 F0 (63cal)

4pm Apple, Pear & Yoghurt Drink 4P 71C 2F (281cal)
6pm Cereal P6 C31 F3 (175cal)

7pm -- Gym -- 8pm

8pm Protien Shake P30 C21 F5 (230cal)

2 x Slices Wholegrain bread & spread P10 C32 F9 (242cal)
1 x Can Veg Soup P6 C32 F5 (206cal)

Total for day (to edit and add soup)

P122 C242 F48 (1844 cals)

Training:- Chest, Bicep, Tricep, Abs

3 x 8 Sitted Chest Press (55kg)
3 x 8 Cable Standing Fly (10kg)
3 x 8 BB Bench Press (30kg)
3 x 8 Seated BB Curl (25kg)
3 x 8 Lever Curl (30kg)
3 x 8 Cable Pushdown (25kg)
3 x 8 Lever Pushdown (40kg)
3 x 12 Lever Seated Crunch (40kg)
3 x 15 Crunches

So, was quite please with the training :thumbup: , felt just the right amount and thoroughly enjoyed it. I know I`ll need some guidance with it but prob more concerned with my diet. I actually think its not enough! Any tips? Anyway, come back and edit this in a bit as I`m off for that soup I mentioned...

[JawD]

Ok, just food for today.

7am Cereal and 2 Slices Wholegrain Toast 16P 63C 8F
10am 1 x Pear 1 x Yoghurt Drink 4P 39C 1F
11am 2 x Pears P1 C50 F1
1pm Chicken Curry & Boiled Rice P27 C10 F18
5pm Cereal P5 C27 F3
7pm Stir Fried Chicken (450g) with an onion and green pepper. P135 C10 F22

Total for day P 198 C 199 F 53

I wasnt sure that chicken protien was right, but I checked the packed and it said 30g of Protien per 100g if stir fried, which I did. I ate the whole packet so 30 x 4.5 = 135g . Oh well. Yum.

Got spinning class again in the morning and then weights (shoulders and back).

[JawD]

Sat 22nd

Good Day bad night coming ...

Food

9am Cereal (80g) skimmed milk P9 C55 F6 (306cals)
9am 2 Slices Wholemeal Toast and Spread P10 C32 F9 (228cals)

--- Gym ---

12.30pm Protien Drink P30 C21 F5 (230cal)
1pm Cereal (80g) P9 C55 F6 (306cals)

..to be continued..

Training (Cardio, Shoulders, Back & Abs)

10min brisk walk on treadmill
45min Spinning Class (phew!)

3 x 8 Seated Lever Row (40kg)
3 x 8 DB Bent Over Row (20kg)
3 x 8 Cable Split Bar Pulldown (70kg)
3 x 8 Lever Shoulder Press (25kg)
3 x 8 Cable Upright Row (20kg)
3 x 8 DB Laterall Raise (10kg)
3 x 12 Lever Seated Crunch (40kg)
4 x 15 Crunches

So, again I`m quite happy with the effort put in. Now I`m off to the game (football), erm, just watching! and I`m out tonight to celebrate the rugby.

Incidently, whats the best thing to drink? (alchoholic), to keep the calories down?

[JawD]

Mon 24th

To much vodka on sat, that I know for sure. But, winning the rugby and then the football, I was on a high. Now, not in from work until 7.30pm after a long drive and I`m soo tired. So, no training tonight. Have spinning class tomorrow. Also decided to juggle my days a bit so I`m not doing legs the day before a spinning class. Prob Thurs for them now. So, my new idea is:-

Mon - Back, Shoulders, Abs
Tue - Spinning, Abs
Wed - nothing
Thur - Legs, Abs
Fri - nothing
Sat - Spinning, Chest, Triceps, Biceps, Abs
Sun - nothing

If I dont make Monday then I`ll add the weights onto my tues session. After Xmas I think I`ll be adding swimming to Sunday morning. I`m sure this will be tweaked, again, soon. Hopefully some of you can give my a few pointers.

So, for todays food, I had a day on the road so Its been hard. Anyway:-

7am Cereal 100g with SS Milk P11 C69 F7 (383cals)
7am 2 Slices Wholegrain Toast & Spread P10 C32 F9 (228cals)
8am Shake P24 C6 F2 (140cals)
11am Pear, Apple and Yogurt Drink 4P 71C 2F (281cal)
1pm Salmon and Cream Cheese on Brown Bread P23 C48 F13 (404 cals)
2pm Peppered Beef and Salad on Brown Bread P13 C52 F15 (400 cals)
7.30pm Cereal 100g with SS milk P11 C69 F7 (383cals)
10pm Shake P24 C6 F2 (140cals)
8pm Yoghurt P10 C34 F2 (193cals)

Total for day P130 C387 F49 (2552 cals)

The two garage sandwiches were the main problem. None of these places sell anything remotely healthy ! I know I take fruit with me but on days like these I`ll have to think about taking something myself. I`ve upped the cereal to 100g. I havent started eating more, just I think I was underestimating the size of my portions. Hmm. Looking at that I need more protien, less carbs and less fat. Shouldnt have had the sandwiches..

I`m collecting a few questions now. I think I`ll re-post them in the relevant forums so I can try and get a few answers.

[JawD]

Ok, after discussing in the Diet forum, I`m going to aim for these figures. I`ll try to loosely abide by them giving a little variation to keep the body on its toes!

Protein 176g (704 cals) 35%
Carbs 250g (1000 cals) 50%
Fat 37g (296 cals) 15%

I`m going to keep with the spinning but have decided to give the "Body for Life" routine a shot. Tonight is spinning and I`ll do an abs session after it.

So, my new routine should be:-

Mon - Upper Body
Tues - Spinning & Abs
Wed - Rest
Thu - Lower Body
Fri - Rest
Sat - Spinning & Upper Body
Sun - Rest

:thumbup:

[JawD]

Tue 25/11/03

7am 100g Cereal with SS Milk P11 C69 F7 (383cals)
10am Pear & Yoghurt 1 x Pear 1 x Yoghurt Drink 4P 39C 1F (190 cals)
10am Protein Shake P24 C6 F2 (140cals)
12pm Tuna Salad P54 C24 F16 (470 cals)
2pm Apple 0P 32C 1F (135cals)
2pm Yoghurt 5P 18C 0F (97Cals)
5pm Flapjack 5P 50C 7F (283Cals)
9pm 4 Turkey Slices P36 C1 F2 (Cal 172)
9pm 30g Hazelnuts P4 2C F19 (196 Cals)
10pm 2 Poached Eggs P16 C0 F14 (190 Cals)
10pm Protein Shake P24 C6 F2 (140cals)


P183 C247 F71 Cal 2396

Felt like I achieved something today with the food. After work I looked what I had ate then based the rest of my food on what I needed to get around my goal. Should have maybe left out the nuts! Geez, those little guys pack in the fat! Still, its not bad at all really. Simple things please simple minds eh!


Gym at 7pm for 45min Spinning

[JawD]

Just a quicky to fill in todays food. Do nutrients later.

7am 100g Cereal SS Milk P11 C69 F7 (383cals)
10am Pear & Yoghurt Drink 4P 39C 1F (190 cals)
10am Protien Drink P24 C6 F2 (140cals)
12pm Beef Stew Small 15P 20C 5F (190cals)
3pm Apply & Yoghurt P5 50C 1F (232 cals)
6pm Handful Nuts P4 2C F19 (196 Cals)
7pm Home Made Soup P25 C66 F10 (Cal409)
7pm Two Bran & Grain Buns P10 C36 F4 (212Cals)
10pm Protien Drink P24 C6 F2 (140cals)

Todays Totals

P122 C294 F51 Cals 2092

Not bad I think, maybe needed more P though and a little less fat though it wasnt bad.

[abarlament]

Just try to schedule your carbs around workout time. Simple carbs righ tafter, simple/complex for the next hour or two. It doesn't matter that you workout at 7pm, as long as you workout you can have carbs at that time.

If you can't calculate your bodyfat, just measure around your bellybutton, if it is going down you are losing fat, if you are losing weight but it isn't going down, watch out! You might be losing muscle.

[JawD]

Cheers :thumbup: Ive knocked out the late night cereal from my day. Not happy about it but I think that would help alot. I might treat myself to some after training as a "well done".

This week has been mainly sorting out my diet, and its getting there. I`m starting the BFL training from Saturday.

Can`t wait !

[abarlament]

I've heard a few people on different forums saying they lost a bit of muscle on the BFL program.

[JawD]

Hmm. Well, I`m mainly using it for my weights program. All Ive done with weights is my own routines, made up from what Ive read largely on here.

I`m not using the BFL diet or cardio program. My cardio is two spinning classes per week with the occassional swim or game of squash. My diet as can be seen here, is a balanced one aimed at not being too restrictive but still being good enough to slowly help me reduce my fat % (around the gut).

[JawD]

27/11/03

(Min Target P176g C250g F37g 2000 Cals)
(Max Target P219g C312g F47g 2500 Cals)

7am 100g Bran Flakes P10 C67 F2 Cal 330
7am 250ml Semi Skimmed Milk P8 C12 F4 Cal 120
11am Protien Drink P24 C6 F2 140cals
11am Apple 0P 32C 1F 135cals
12pm Chicken Salad P40 C4 F21 Cal 377
12pm Yoghurt Drink P8 C39 F0 Cal 192
3pm Apple, Pear 1P 57C 1F Cal 240
3pm Yoghurt P6 C18 F0 Cal 99
6pm Stir Fry Chicken & Veg P46 C14 F45 Cals 483
8pm Snickers P9 C53 F28 Cal 501
10pm Protien Drink P24 C6 F2 140cals

Totals P 176 C 308 F 106 Cals 2757

Damn Snickers Also, although though I used extra virgin olive oil for my stir fry, it added quite a chunk of fat. Not a great day, esp as I had to miss the gym tonight. Have to work hard on saturday...