Leofell's journal

[Leofell]

Originally posted by StevenD
I hope that helps.

It does. Thanks.

Day 9 (for yesterday)

Workout; I was too exhausted to shift my butt to the gym, so I stayed in the common room and got some shut-eye. I'm going to move my chest workout to saturday though so I don't miss out completely.

Diet;

6.45
-pb and jam sandwich
-sml coffee

10.30
-tuna, cucumber and mayo sandwich on brown bread
-sml cup hot chocolate

12.30
-sml handful mixed lettuce w/low fat dressing and low fat croutons
-4 dried apricots
-1 low fat fruit flapjack

3.00
-1 low fat fruit flapjack
-4 dried apricots
-sml handful peanuts

4.30
-1 piece bread w/ margerine and marmite
-1/2 cup coffee

7.30
-mexican chicken w/ onions and peppers
-1 1/2 baked potatoes

9.30
-sml coffee
-biscotti

Comments;

Not so pleased with my diet. One flapjack should have been enough, and the biscotti was a leetle naughty. Ah well. I was just so damn hungry.

[Leofell]

Day 10

Workout; Legs today.

Bike; 8mins-fast

Leg press:
-h6; 15
-h7; 12
-h8; 10
-h9; 6
(drop sets) 8, 8, 10

Curl:
-h1; 15
-h2; 8
-h3; 4
(dropsets) 3 (cramp in calf), 8, 10

Extension:
-h3; 8
-h4; 4
(drop sets) 6, 6, 8

Deadlift:
-30kg; 15
-40kg; 10
- " ; 10

Comments;

Woah, I really felt those days off! On the leg press my legs really started to burn much sooner than usual, and it got to the point where I was wondering where good pain ends and injury begins. I now truly know the meaning of the word 'burn'.
I almost threw up doing my deadlifts which is why I didn't kick it up to 50kg (this time). But in my masochistic little way I really enjoyed today's workout.

[Leofell]

Diet

6.45
-pb sandwich
-sml coffee

12.00
-sml ceasar salad w/pasta and dressing
-low fat probiotic yoghurt (raspberry)
-4 dried apricots

3.00
-sml bottle apple juice

4.40
-pastrami sandwich (lean meat, 2 pieces white bread, margerine)

5.10
-large coffee

7.45
-2 egg omelette w/sml portion cheese
-chunky salsa
-2 pieces brown bread

[Leofell]

Day 11

Workout: Back

Bike: 5mins-fast

DB row
-10kg; 12
-15kg; 8, 6

Shrug
-15kg; 15
-20kg; 12, 10

Pull
-h3; 10
-h4; 6
(alternate grip)
-h3; 8
-h2; 10
-h1; 15

Lat pulldown
-h3; 12 x2 (one set alternate grip)
-h4; 8 x2
-h3; 8 x2
-h2; 10 x2
-h1; 12 x2

Crunches on gym ball
- 15 x4

Diet

6.45
-2 pieces brown bread w/ margerine and raspberry jam
-sml coffee

8.00
-sml tea w/ milk and 1 tsp sugar

11.00
-special K bar

12.30
-2 brown rolls w/ margerine and marmite
-sml bottle of fruit juice

1.45
-sml mug of tea (as before)

4.45
-low fat probiotic yoghurt

7.00
-1 baked potato
-1/2 can tuna w/ low fat mayo and 2 spring onions
-mixed salad w/ low fat dressing

9.00
-porridge w/ 1tsp brown sugar

I'll most likely have a large mug of decaf coffee before bed.

Comments;

Pretty pleasing workout. Sadly I was pushed for time so I couldn't fit in the extra sets I felt I still had in me. Let's hope tomorrow's workout is totally exhausting.

[Leofell]

Day 12 (for yesterday)

Workout: Bis, tris, shoulders

Front raise
-3kg; 12
-5kg; 8, 5
-3kg; 10

Lateral raise
-3kg; 12
-5kg; 5, 4
-3kg; 10

DB curls
-5kg; 12 x2
-8kg; 5 x2
-5kg; 12 x2

BB curl
-10 kg; 6 x4

Tri pressdown
-h1; 8, 7, 4, 4

Cable curl
-h0; 12
-h1; 6, 5, 4
-h0; 8

Tricep kickback
-5kg; 8 x4

Oblique side bends
-8kg; 12 each side x3

Crunches w/ gym ball
-15 x4

Diet: (treat/cheat day)

6.45
-pb and jam sandwich
-sml coffee

11.10
-special K bar

12.30
-3 pieces lean meat, 2 pieces brown bread, margerine
-sml low fat flapjack

3.00
-1 Kit Kat chunky (SO good)

4.30
-sml tea w/ 1 tsp sugar

8.00
-indian take out:
-chicken, tomato, onion and garlic dish
-plain rice
-1/2 garlic naan

8.30
-mini Mars bar
-large decaf coffee

Comments;

I woke up this morning and didn't feel very sore at all, apart from the lasting leg pain (yes!). But after my driving lesson I could really feel it in my biceps, so I know I worked them hard.
In regards to the Kit Kat; I have no regrets.

[Leofell]

Day 13 (for yesterday)

Didn't do my chest workout (which should have been on Tues) because my arms were so sore by the end of the day.

Diet

8.00
-1 piece brown bread w/ PB and raspberry jam
-sml coffee

11.00
-1/2 special K bar

1.45
-2 pieces brown bread w/ low fat cheese and beetroot
-low fat, probiotic yoghurt (peach)

3.00
-1/2 hot chocolate

6.00
-low sugar fruit smoothy

7.00
-3 handfuls pasta w/ spanish tom sauce
-sml amount parmesan cheese
-spring water and cranberry drink

10.30
- 2 pieces brown nimble bread w/ PB and jam

Comments;

Feel a little bad about missing my chest workout this week. My dinner sucked because the sauce was disgusting and the cheese was crunchy. >.<

[Leofell]

Day 14

Took my body fat % just a minute ago.

It is now; 17.2 % It was 18.3, so total loss is 1.1%

Well, I've achieved my goal. Yah! Now I'm going to work towards a BF of 15%.

I'll post my diet for today, but then I'll just update once a week with my BF %. If I reach a plateau I'll post again each day so that you guys can critique me and hopefully lend some assistance.

Thanks for reading so far.

[Leofell]

Update:

Just took my BF %, it is now 16.5%

Was; 17.2 so total loss is 0.7%. I'm not surprised as I haven't felt great about my diet in the past week, too many hurried meals and not enough food in general.

15% is still my current aim, but I think, looking at my body now, that I will have to go lower to get the kind of look I'm hoping for. I'll see how everything goes.

[Leofell]

Jeez, how old and dusty is this thread, huh?

I am pulling this thread from the ashes briefly just to update.

It's been a long while, and I've made a lot of changes to my diet and workout routine, not all of them good.

My diet has been up in the air for sometime, until last week when I started the Atkins diet. It was abandoned on the second day, when I had a rather severe hypoglycemic attack. So I abandoned the diet, but stuck to a no bread, healthy eating regime, consisting of lots of protein, fruit and veg.

I haven't been lifting weights for a while, due to school commitments, a few minor health issues, and my running. The running is going pretty well. We've been managing the 3 miles in 15 minutes, although I have had to stop briefly in that time. My stops have been cut down significantly; I'm on three now. But obviously the goal is to run the 3 miles straight.

My lifting is starting again tomorrow, and I'm looking forwards to it.

Best news however, is that I found out my weight a few weeks ago, and for the first time in years it isn't a problem.

I am now 5'10 (well, just under), weigh 73.5kg, and have a BF % of 14.7-15%.

I'm still working on everything, and I do want to get my weight down some more, but things seem to be going well.

[cursor]

Wonderful news! Best of luck in the weeks/months to come.