Nitro's journal!!!

[nitromoose]

Well I'm not as experienced as everyone else but I'm doing my best to get slimmer, and way more toned. So far I've not done too badly I think:
What I was like a couple of months back:
http://homepage.ntlworld.com/chris.baker/yuck2.jpg
Now: http://homepage.ntlworld.com/chris.baker/dazboddec.jpg

Actually I guess it hasn't changed that much, just a little slimmer maybe? Anyway, I want to continue losing weight and tone up at the same time. I checked my bf a few days back (tape measure) and it was 13.5%, I'm 5 ft 7 and weight 12 stone and would like to get down to 11, or at least 11.5, and get my bodyfat to 10%. Also I am doing a rather weak bench press of 120 lbs, so I would like to get a gain of at least 5lbs a month, and be doing 135lbs by the end of my goal period (3 months), and 180lbs in a year's time.

And i've condensed my routine hoping to cover more in less (back, shoulders and biceps in 1 session for example)


here is my routine:
5.30 Fat burner tablet
6.00 CARDIO
6.30 30g muesli, 1 yoghurt, 1 egg, 1 multivitamin, 1 protein shake
15.00 2 slices of brown bread, 1 Apple, 30g chicken slices
18.45 1/2 cup of pasta, 55g of cheese, 1/2 cup of peas, 30g chicken slices,
19.00 Fat burner tablet
19.30 WEIGHT TRAINING (details beneath timetable)
20.15 1 protein shake, 30g of chicken slices, 2 stick of celery, 1 apple
23.00 Sleep = 6.5 hours

MON = Chest & triceps
Flat bench press
Dumbbell Flies
Dumbbell incline bench press
Military press
French press
Pushups
Dips

TUE = Abs
Crunches
Twisted Crunches
Leg Raises
Side Leg Raises
Hanging leg raises
Twists

WED = Legs & Ass
Squats
Squat sprints
Lunges
Wall crouch

THUR = Back, biceps and shoulders
Cleans
Barbell curls
Lateral pulldown
Barbell rows
Bent over rows
Barbell front raises
Lateral raise
Static laterals
Chinups

FRI
Rest

SAT = Abs
Crunches
Twisted Crunches
Leg Raises
Side Leg Raises
Hanging leg raises
Twists

SUN
Rest

I will write down any changes to waist measurements, bf, and weight once a week to record progress, and strength.

[nitromoose]

Okay so it's not monday but I weighed myself today, and I'm now 164 lbs opposed to 168....slowly getting there.

[nitromoose]

MONDAY 15TH DECEMBER

Well I'm still at 11 st 10. Grr. Was hoping to have lost at least another pound by now. I'll check the other stats tonight.

However I'm altering things a bit. My routine is now a little more based of max OT, at least in terms of taking 10 reps down to 4-6 as of today.
I did an ab workout out with heavier weighted crunches yesterday---felt great!

Realising I wasn't getting the correct protein I've now doubled my protein shakes as of today...that's 6 shakes...but I'm having trouble getting it from real food. Altho the taste is worse IMO I'm going to use water instead of milk (apparently faster processsing), less expense, less hassle (that's 6 pints of milk a day!!), you're meant to be drinking lots of water anyway, and it dissolves quicker. Plus if I'm having 6, I'll feel less bloated with water I hope, and that's nearly 600 calories difference.

Depending on my bank balance, I may be sending off a cheque today to order :
Reflex Trimatrix
- A combination of Ceatine with malic acid, Glycoyamine, N-Acetyl-L-Glutamine, SECRETOGENEX - Growth Hormone & Insulin Releaser

and Tropicana Tribulus Terristis
A herbal testosterone booster of up to 40%

Part of me wonders whether to hold off for a few months, and see how I develop naturally, but then that's wasted time.

Oh, and I don't eat cheese anymore.

[Piper]

Hi,

It's good to see new people posting journals.. I hope you keep up the good work and you will see results. Starting is the hardest part. It's a little confusing the way you keep switching from stones to lbs... :P
--------------------------
I wouldn't worry about the scale weight as much because it'll be different at different times of the day due to if you've gone to the bathroom or not, Water retension and stuff like that, so the more important thing is if you are losing body fat while keeping the same or more lean body mass.
--------------------------

I checked my bf a few days back (tape measure)

How on earth did you check you BF with a tape measure?????? If you mean putting your height and body measurements into those websites and seeing what they come up with, then you have a totally inaccurate reading. Don't be surprised if that figure goes up the next time you do it.. Even if you lose bodyfat this can be the case....
--------------------------
Personally, I wouldn't go for any of those things you said you are buying.. I would go for plain creatine though.. That stuff works wonders.

With regards to your protein shakes.. I find it much better if you use skimmed milk (this is more watery so the shake isn't as thick and easier to drink), and add a low fat yoghurt. This makes them lovely to me... Maybe you should look to changing your protein product if yours tastes bad??? If you use full fat milk, it is a lot of calories to take in!

I haven't worked out your daily calories, but it looks like you're not eating enough at all. I am 5'4" and probably very similar BF. I'm eating 1800 calories a day and I'm looking to lose fat and it IS working, but I'm just eating low fat stuff. I find myself having a peanut butter sandwich just to get enough fat in every day. I go for about 100-150gm protein, 150-250gm carbs, 50-65gm fat per day.. Thats 1450-2200 cals per day, although I try to get as close to 1800 as possible. I rarely go below 1700. Your diet looks like you are only getting about 1400 or so.. and you're taller and a little heavier than me.

The thing is.. You won't lose fat too fast anyway, so just let it go at your body's rate. Just don't malnourish yourself. Although you seem to have a big breakfast, 6:30am->3pm would starve me. It's best if you break your day up into 6 smaller meals and have them more regularly. This will speed up your metabolism and lose you more fat in the long run.

[nitromoose]

Heya Piper, thanks for reading my journal and posting! It's great to have some feedback which'll help me improve!

Sorry about the switching measurements! I confuse myself sometimes too I think I prefer lbs...seems more of a goal to lose somehow Yeh I'm trying not to pay too much attention to the weight, and rather judging my appearance on the whole

Pure creatine you say? Ah cool, that'll last me longer and cheaper then

You're right I don't eat much, but I can't. I work for 8 hours in a row, and take my lunchbreak at the end of the day so I can go earlier. I don't have a chance to eat regularly

It's not the shake itself that tastes bad, I LOVE drinking it with milk...it's just the additional calories and expense of the milk that bothers me. I'd been drinking fat-free milk anyway. Because if I double my shakes like planned that would make nearly 600 calories worth of milk a day, and there's rumour of faster absorption with water?

[nitromoose]

Sheesh, just finished my first heavy-chest workout in a long time. Feels good though. I've made notes of each exercise of how succesful it was. Most of them I may have to reduce weight of 5 to 10 lbs so I can get better form next week.

The trouble is say with bench press, I'm trying to do 4-6 reps
but it went: 7, 5, 0...I couldn't even pickup the bar on the last set
So if I reduce the weight I'll do more on the 1st set...and be able to complete the others...but I'm meant to be doing 6 max. My body must be strange. Maybe I'll just persevere with the weight I am using, and hope I'll be able to complete the other sets?

These water shakes are really horrible...blueberry flavour protein and water is not nice. I may do milk again, but that means upping the calories again, tho it can be argued I'm not getting enough calories at the moment anyway so maybe it would be alright.

Well I've just checked the protein of the milk, and I was drinking an additional 15g protein per pint. So maybe I won't need to double the shakes. Maybe just have 4 opposed to 6. The trouble is it's also 25g of carbs per pint...and I'm trying to lose weight.

I don't know what to do.

[nitromoose]

Well I've weighed myself because I was bored and I'm now 152 lbs opposed to 154 yesterday....yeh....right.
Scales are stupid. lol

[nitromoose]

I'm running out of fat burners. I dunno whether to buy more or just try and do it without. I just hope I don't put on weight if I stop. But it would be nice to save money.

Think I won't get those other products, too costly, but maybe some pure creatine.

[nitromoose]

Sheesh, today's cardio workout was awful. Only had time for about 15 mins, and even then it wasn't very intense.

I'm wondering whether I should go on a bulkiing phase as it's winter, but I'm not sure, I would prefer to lose weight first but it's proving difficult having to train indoors.

As I've run out of fat burners, that means no caffeine hit in the morning b4 the workout--I hope that isn't what's affected my performance today.

[nitromoose]

Well oh dear things aren't good. I have a sore throat and I fell asleep from 8pm till 9.30am this morning! I guess I haven't been getting enough sleep!!! Hey nothing wrong with 3 hours a night is there? lol

Still tired this morning..dunno if I can face the cardio. But that means doing it with the the back, shoulder, and bicep workout for tonight..which I could shove to tomorrow, but you know what happens when you start doing that...excuses.

I SHALL FORCE MYSELF TO DO CARDIO!!!

[nitromoose]

Worst workout ever today. I'm feeling seriously under the weather but made myself do it. Did a few exercises (lowering the weight by 20lbs) and after those few all my strength was lost. Grrr I hate being ill.