Thread: Week 8 - Update

Haven't really been keeping a journal/diary on here since I joined up only lurking, looking for info, but here goes.

I started my diet/training 8 weeks ago after a deciding enough was enough, feeling shitty about the I had let my body go, especially after I had served 3 years in the UK forces when I was 18 y/o and was at the time fitter than ever!

After I moved to Oz I had a serious knee injury (ruptured patellar tendon) which needed 2 Op's and 20 weeks recovery, leading me to be very immobile and chucking on weight/fat.

My weight was 100kg on starting and is now 90kg, I don't know my BF%, need to buy some calipers.

My goal is to be around the 85kg mark, whilst shedding fat from the gut and gaining definition.


Here is a rundown of my diet & training (Please tell me if it needs changing!)

My diet -

Multivtamin, fish oil
7am - 1/2 cup oats, whey, 300ml water, 10ml flax seed oil
10am - 100g tuna
1pm - 150g Roo, brocolli, cauli, green beans (50g each)
4pm - 20g Almonds & piece of fruit
7pm - Red meat/Fish/Chicken w/ veggies
Before Bed - Protein Shake

Training - 3 times a week - All body workout

Squats (light weight as scared of popping my knee again!) 4 sets
Barbell Bent Over Rows - 4 sets
Bench press - 5 sets
Military Press - 4 sets
Standing Calf Raises - 4 sets
Barbell Bicep Curls - 4 sets
Skullcrushers - 4 sets

Followed by 3 sets of Reverse Crunches until failure.


Any feedback would be appreciated

Cheers

any photos???

Yeah mate, put them in the album section as Weeks 1-8, cos I'm a complete donut with a computer I couldn't find how to upload them onto my post!

easy mate,when creating a thread,go to the bottom of the screen where it says manage attachments and then add them,

you can still do it,just edit your post,would be easier for people to view,
btw,great job,that stomach is coming down nicely,

Cheers Minotaur!

Yeah I'm losing the gut slowly but surely, but I also feel I'm losing strength, my forearms are getting skinnier and addind additional weight is a problem.

I lift moderate weight for high reps without much rest in between, should I be looking at doing heavier weights to acheive my goal?

Originally Posted by yiddo24

Cheers Minotaur!

Yeah I'm losing the gut slowly but surely, but I also feel I'm losing strength, my forearms are getting skinnier and addind additional weight is a problem.

I lift moderate weight for high reps without much rest in between, should I be looking at doing heavier weights to acheive my goal?

have you tried adding carbs around your training session?

zam had similar issues and we sorted out his diet and added carbs around training times and not only is he losing more weight,his strentgh is still there

i was never a firm believer of low carb diets,

Should I add maybe brown rice to my meals before and after training?

Sorry for all the questions, but fairly new to it all!

Originally Posted by yiddo24

Cheers Minotaur!

Yeah I'm losing the gut slowly but surely, but I also feel I'm losing strength, my forearms are getting skinnier and addind additional weight is a problem.

I lift moderate weight for high reps without much rest in between, should I be looking at doing heavier weights to acheive my goal?

youve made some great progress! keep it up!

if your goal is just to shed fat (which unfortunately we cant choose were the fat comes from) then i would drop the crunches and add HIIT into your workouts....

.. it did wonders for me..

Originally Posted by yiddo24

Should I add maybe brown rice to my meals before and after training?

Sorry for all the questions, but fairly new to it all!

yeah,add a small amount to pre and post meal,and perhaps 30g dextrose during training.

i prefer sweet potatoe or oats as my carb sources for around training sessions,

carbs are not the devil,dont avoid them,

Originally Posted by FZ2H

youve made some great progress! keep it up!

if your goal is just to shed fat (which unfortunately we cant choose were the fat comes from) then i would drop the crunches and add HIIT into your workouts....

.. it did wonders for me..

Thanks for the advice, I'll give it a try!

Originally Posted by yiddo24

Thanks for the advice, I'll give it a try!

hiit will definiately help with the fat loss,you should incorporate it with your training regime,

best to do it on off days and treat it like a normal training session,

Hi Guys

Haven't posted anything for a while, been busy at work!

It's about 16-17 weeks now, sticking to the same diet but changed my workout slightly, still doing no cardio after re-accurence of knee pain after knee reconstruction.

Posted some recent pics, making progress towards my goal of being lean and trying to gain definition.

Got some body fat calipers which I'm still trying to work correctly but they are reading btw 15&17%?? (want to get to 10%) and my current weight is 82kg (so a loss of 18kg), so I am down past my ideal weight but want to keep shedding the kg's until I reach my bf% goal!

Cheers!

Awesome results. So what were the training tweaks? They worked!!! Well done.

Lookin good bro! Hope my cut end well to :)

Originally Posted by cmjk

Awesome results. So what were the training tweaks? They worked!!! Well done.

Thanks!

I changed from all body workout 3 times a week to a 4 day split with minimum rest between sets.

Defo worked, gonna stick to that for another 4 weeks then modify again.