JawD - Will Not Be Beaten

**JawD** · 07-Sep-04, 07:34 AM

Ok. Quick Summary. Ive moved house, not trained for a while. Have no decent gym close by. Do have a mountain bike, alot of countryside and a garage. Ive bought some Olympic Weights and a smith machine for my garage. I've bought a spinning bike for in the house.

My aim?

To get into shape before my holiday in Mexico - Oct 05. That gives me a year. Overall I'm not in bad shape - just the love handles and gut. They have to go! So, my main focus is the fat loss. Though, I am lifting as well to tone and build up.

Me?

I'm 32, 88kilos. 6ft tall. Have very little fat anywhere except my spare wheel!

What am I doing about it?

My aim is to cycle 5mile, at least 4 days per week. Of those, as many as possible in the morning at 6.30am before work.

Weights - I want to do at least 3 times per week. I'll show my routine in another post.

What about food?

I'm eating around 2000 - 2400 cals per day. I'm not as strict as I could be, but I do like to think I eat the right food. Or at least I'm getting there. I'll post more about this later.

Why the Journal?

In truth? Because I want to make it like a diary but for all you to see and read. I'll not lie, as thats worth nothing. I'm hoping this will keep me going right through. That way if I'm slacking or making excuses, I'll note them down.

Thats that. So, main aim - LOOSE THE GUT - 12 MONTHS

**JawD** · 07-Sep-04, 07:52 AM

Ok, this is what Ive been doing on the two alternating days.

Chest / Shoulder / Tricep

Warm-up -------------- 2 x 8
Chest Press ---------- 3 x 8
Incline Press –------- 3 x 8
Dumbell Flye --------- 3 x 8
Press-up ------------ 2 x 10

Dumbell Press –------- 2 x 8
Lateral Raise –------- 2 x 8
Front Raise ---------- 2 x 8

Tricep Pushdowns -–-- 2 x 8
Tricep Bench Dips --- 2 x 8
DB Tricep Press ----- 2 x 8

Back / Legs / Bicep

Warm-up ------------- 2 x 8
Lat Pulldown -------- 3 x 8
Cable Row ----------- 3 x 8
One Arm DB Row ------ 3 x 8
Deadlift ------------ 3 x 8
Shrugs --------------- 3 x 8
Squats --------------- 3 x 8
Alt DB Curl ---------- 2 x 8
Concent. Curl -------- 2 x 8
Hammer Curl ---------- 2 x 8
I do struggle a little with the leg routine. I know I work them well each day when I do my 5mile bike ride, though Ive added the best I could think of in Deadlifts and Squats. I am missing my calves but they seem ok with the bike at the moment. I do sometimes add crunches depending on my energy levels at the end!

**JawD** · 07-Sep-04, 08:11 AM

Food
====

Ok. This is roughly what I eat on an average day. To explain a little though. I'm quite pleased with what I took from this board last time before I moved. Largely what I picked up about food and putting my routine together, baring in mind I knew nothing! Anyway, my main aim was to eat a varied diet of as much fresh food as possible, cutting out as much processed food and junk as possible. I do still have the odd fast food thing, or the odd desert. But this is now the occassion rather than the rule. I dont believe in "diets" as the whole thing is a temporary measure. So, Ive changed my habits and it worked. No hard rules, but a greater understanding of what I'm eating.

So, and this is where you tear me to shreads! Here's some examples.

MEAL 1 - 6AM
Cereal & Skimmed Milk, Coffee, Protien Shake
44P - 88C - 5F

==Cycling==

MEAL 2 - 10AM
Cottage Cheese, Green Leafy Veg, Tomato, Pear, Sunflower Seeds, Greek Yoghurt
27P - 37C - 3F

MEAL 3 - 12PM
Tuna, Green Leafy Veg, Tomato, Seeds, Red Pepper, Apple, Carrot
38P - 35C - 5F

MEAL 4 - 3PM
Wholemeal Bun with Turkey, Carrot
16P - 32C - 2F

MEAL 5 - 6PM
Pasta, Tomato, Corgette, Peppers, Mushrooms, small amount nuts
5P - 44C - 13F

==Training==

MEAL 6 - 8PM
Protien Shake, Poached Eggs, Nuts
44P - 14C - 18F

Total for day
174P - 250C - 46F = 2110 Cals (33 / 47 / 20)

Also, I have not deducted fibre from carbs. I estimate my intake of Fibre on this day to be around 40g.

Points from this, I could argue that I should spread my fat intake a bit more rather than boosting it by eating nuts late at night. Another is that I seldom adjust my food intake if I'm not training that day.

**JawD** · 07-Sep-04, 08:14 AM

So thats about it. All feedback is most appreciated. Keep prodding me if I dont update this as it may mean I'm slacking. For this weeks activities so far:-

Mon 6th Sep

Didnt Cycle / Done Chest Day Weights

Tue 7th Sep

Didnt Cycle AM / 6PM 4.5M Bike Ride - 24mins

SurfinAmy · 07-Sep-04, 07:47 PM

Quote:

Originally Posted by JawD

[font=Courier New]
Chest / Shoulder / Tricep
Back / Legs / Bicep
I do struggle a little with the leg routine. I know I work them well each day when I do my 5mile bike ride, though Ive added the best I could think of in Deadlifts and Squats. I am missing my calves but they seem ok with the bike at the moment. I do sometimes add crunches depending on my energy levels at the end!

I did that split for quite a while (Chest, Shoulders, Tri's & Legs, Back, Bi's)
Worked really well. Ya, I'm sure a 5 mile bike ride will hit the legs pretty hard!! I also like the SLDL and the lying leg curls for hamstrings though....
I'm sure you will reach your goal if you've got a year!!!!

:
-Amy

**JawD** · 08-Sep-04, 07:23 AM

Cheers, I will reach it as long as I keep things going and dont slack!

Wednesday 8th Sep

Checked weight this morning - 87.9kg

6.30AM - 3Mile Bike -

Andrea · 08-Sep-04, 11:11 AM

Your work-outs are looking great. Best of luck to you in the next year!! 87.9kg? How much is that in lbs.?

**JawD** · 08-Sep-04, 12:51 PM

Thanks

87.9kg is 193lb or 13.8 Stone. I'm happy with the weight, but I'd like to reduce the BF%. So, loose the fat and build the lean mass. I aint greedy though, I'd be happy to loose 10lb of fat for 5lb of muscle!

**JawD** · 09-Sep-04, 10:00 AM

Wednesday 8th Sep

Checked weight this morning - 87.9kg

6.30AM - 3Mile Bike -
8PM - Resistance Training (Back Day)

**JawD** · 09-Sep-04, 03:43 PM

Thu 9th Sept

No training today

- will def go out in the morning though. Did check my BF% though using the FatTrack II calipers.

Upper - 18
Mid - 20
Low - 6
BF% - 13.5%

Feels like its low, but thats what I'm going to work with. I'm going to try tomorrow just to see if I get the same results (consistency check).

**JawD** · 10-Sep-04, 12:25 PM

Friday 10th Sept

6AM - 4.5m Bike (it was soooo hard to get up this morning, but i did it!)

BF Check to compare to yesterday

Upper - 16
Mid - 21
Low - 6
BF% - 12.9%

Fairly consistent but I still think I'm more like 20% !

**JawD** · 12-Sep-04, 04:39 AM

Saturday 11th Sept

9am bike ride (shorter, but increased intensity to make more like HIIT)

11am Resistance training (Chest / Shoulders / Tricep)

Also my new supp delivery came

kept to the same protien (ON Whey - Vanilla) and also bought a couple of tubs of LS7 which when I used last time I was starting to get good results. I'm considering creatine again, but as I'm trying to loose the fat, I think I might hold off with the extra cals. for now.

**JawD** · 12-Sep-04, 04:41 AM

Sunday 12th Sept

No training today, but thought I'd summarise my suppliment intake.

ON Whey - 1 Scoop with skimmed milk twice per day
Multi vit - once per day
LS7 - 3 tabs twice per day

yum.

**JawD** · 13-Sep-04, 07:38 AM

Going to try this and see if it helps me. Just plan my week ahead so I can see when I am going to get things done so the week doesnt run out before I do everything. I cant stick to the same day and time for everything as work means I'm not always up or back at the same time. So, for this week:

Mon - (PM) Gym (Back, Bicep & Legs)
Tue - (AM) Bike & Abs
Wed - (PM) Gym (Chest, Shoulders & Tri's)
Thu - (AM) Bike & Abs
Fri - (AM) Bike
Sat - (AM) Bike & Abs (PM) Gym (Back, Bicep & Legs)
Sun - Free

**JawD** · 13-Sep-04, 03:35 PM

Monday 13th Sept

So far so good. Done todays routine as per above. I'm still finding my feet with what weight to use etc but its coming together nicely. Felt a bit cold when I first went in so something may have to be done for the winter, but I soon warmed up! Reminds me, must buy lights for my bike for the winter also. However, DISASTER ! CD player in garage/gym has broke! I trained in silence! Weird. Must buy new one this weekend.

Nutrition is going well. I feel my day time at work is great that I take. Just falls down at the weekend where I need to be a little more organised. Overall though, feels good. Though the truth of just how good will be evident after say 4 weeks when I see if my weight etc has changed!