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Hey guys and girls!
This will be my attempt to document my pursuit of losing weight, getting fit. I figured I'd start this up as I just last week started working with a pt who will help me with both nutrition and training. I think this first post will be pretty detailed, nutrition-plan and also the training-program I'll be following. The followup posts which I will try to do every weekend are gonna be shorter I think, containing how I'm feeling, what my weight is at and any changes to training-program or nutrition-plan.
Of course I'm also doing this to get your feedback on anything I write in here, like I said in my introduction post I'm here to learn so anything that might be obvious to you or not so obvious that you'd think I'd learn from your pointing out, go for it.
Ehm guess I throw in a "Warning, wall of text incoming".
Currently
Age: 19
Length: 175 cm, might be a little bit taller, I'll edit this once I get it checked.
Weight: 110 kg as of this morning before breakfast.
Using a calculator at a site called health-calc.com, I tried to link it but I'm not allowed to yet. I've calculated that I have a BMR of 2,394 kcal and a TDEE (I think it's called TDEE or TEE?) of 4040 kcal during my gym days which I do 5 times a week, I do about 20 minutes of cardio such as stairs machine or cycling about an hour before lunch and then I think my evening sessions are about 50 minutes, but I haven't done this new program that I have on my own yet so it might be longer or shorter, I'll tell you during one of my follow up posts.
So I also had my blood checked here are the results, their in Swedish but they should be similar to the English names. I did an attempt to translate all of them but I'm pretty sure I got the wrong words and most of them are similar to the English ones so I'll just leave it be. Noted should be that the glucose are quite low because I was doing a ketogenic diet at the time of the blood-test.
I tried to upload the image to this board but the image got compressed and isn't readable.
I'll put a link here hopefully I doesn't get me banned =/
imgur.com/a/X26Ns
These are also pictures from today, sorry about the bad lightning. Think I'm going to be taking front, side and back pics every weekend or maybe every month. We'll see.
Nutrition
Nutrition-plan, I kind of freaked a little when I saw this. All other "diets" or plans I've followed have been around 1800 kcal. I've been following this for about a week now and I've gone from 111.6 kg to 110 kg, not sure how? Maybe it's the water weight, but that doesn't make sense either since my pt told me drink about 4 liters of water everyday.
But let's get down to it, I'll post the full values per day first.
Protein: 336 g
Fat: 161 g
Carbs: 65 g
Kcal: 3027.
It's divided into 6 meals, I haven't been following the order of the meals everyday but I do eat all of the meals in one day.
All the food weights are after they've been cooked.
Meal 1:
Omega 3 pill, multivitamin pill, magnesium pill (been having cramps in my calfs when I try to jogg or run).
20 g of whey, 3 eggs.
Meal 2:
60 g cashew, 250 g chicken breast no skin (I just throw it in the oven until it's done), 100 g vegetables (usually broccoli).
Meal 3:
250 g salmon (I just throw this in the oven as well), 100 g vegetables.
Meal 4:
250 g chicken breast no skin , 100 g vegetables.
Meal 5:
250 g minced beef.
Meal 6:
Alternative 1:
40 g whey + ZMA pill.
Alternative 2:
250 g Quark I think it's called or I've heard it's similar to cottage cheese?
I've also been told to drink 15 g of BCAAs before training and then 15 g after.
I guess I'll take any feedback on this, from a newbie perspective I thought eating this much would be more of a bulk?
Training
Training program:
The program is split into 5 days.
I'm just copying the papers I've gotten from my pt, we're going go through all the workouts together starting yesterday we did day 1 which is why I can barely sit on the toilet as I'm writing this, we're doing workout 2 and 3 tomorrow and thursday then workouts 4 and 5 next week. So I'll just be doing some of the normal workout sessions I've been doing until now so when I know how to do all the workouts he's written down for me I'll start with those.
Worth adding is that I will be doing at-least 20 minutes of cardio everyday during the morning or lunch and then do the workouts in the evening.
Day 1 - Front thigh (think this is called quads?), hamstrings and calfs.
Day 2 - Chest, outside shoulders.
Day 3 - Back, backside shoulders.
Day 4 - Shoulders, triceps.
Day 5 - Arms, stomach.
There's also a note saying that everyday should have a 4-5 set exercise for abs.
Day 1:
Front thigh:
Leg extensions 3 x 10 reps.
Leg press 3 x 12-15 reps.
Lunges (Had to translate not sure if correct name) 20 steps, 3 sets.
Squats, tried both "normal" and front but I prefer front barbell squats for now. 3 x 10-12 reps.
Leg extensions 6 x 10 with stretching in between each set.
Hamstrings:
Lying leg curl 3 x 10 reps.
Straight leg deadlift 3x 10 reps, had trouble doing these. Might replace with "goodmornings".
Kickback 3 x 15 reps.
Calf:
Standing calf press, 10 x 10, there's a note saying that I do 10 in the machine then I exit the machine and do 10 more on the floor.
Day 2:
Chest:
Incline dumbell press 3 x 8-12 reps.
Incline flyes 3 x 8-12 reps.
Bench press 3 x 8-12 reps.
Pec Deck 3 x 8-12 reps.
Cable crossovers, doesn't say how many sets/reps but a note saying that we will do a set then stretch then another set etc...
Outside shoulders:
Side lateral raise (translated, not sure if correct name) 3 x 15 reps.
Dumbell press 3 x 15 reps.
Cable drag (Cable Rope Rear-delt row?) 3 x 15 reps.
Day 3:
Back:
Chins 3 x 8-10 reps.
Lat pull down 3 x 8-10 reps.
Bent over long bar row 3 x 8-10 reps.
Partial deadlifts 3 x 6-8 reps.
Machine row(no idea, will have to fill in after thursday when he shows me) 3 x 8-10 reps.
Dumbbell row 3 x 12-15
Sitting row (no idea, will have to fill in after thursday) 6 x 15 reps with stretching between each set.
Back shoulders:
Reverse dumbbell flyes 3 x 15-20 reps
Facepulls 3 x 15-20 reps
Lower back:
Back extensions (I think?) 3 x 20 reps.
Day 4:
Shoulders:
Sitting side raise 3 x 8-12 reps.
Dumbbell press 3 x 8-12 reps.
Front press smith 3 x 8-12 reps.
Cable side raise 3 x 8-12 reps.
Militarypress 3 x 12-15 reps.
Triceps:
Tricep pushdown 3 x 12-15 reps.
Close grip bench 3 x 8-10 reps.
Scull crushers 3 x 8-10 reps.
Dips 2 set failure.
Day 5:
Biceps:
Barbell curl 3 x 8-10 reps.
Dumbbell curl 3 x 8-10 reps.
Reverse barbell curl 3 x 8-10 reps.
Hammer curl 3 x 12-15 reps.
Triceps:
Tricep pushdown 3 x 8-10 reps.
Dips machine 3 x 8-10 reps.
Standing tricep extension 3 x 8-10 reps.
Cable one arm tricep extension 3 x 12-15 reps.
Yeah, this is the first time I've thoroughly read through all the exercises. I have a feeling that DOMS is going to be part of my daily life starting now haha!
But yeah, that's about it. An hour of writing, sorry for the bad English and some fail translated exercise names.
See you guys around!
This will be my attempt to document my pursuit of losing weight, getting fit. I figured I'd start this up as I just last week started working with a pt who will help me with both nutrition and training. I think this first post will be pretty detailed, nutrition-plan and also the training-program I'll be following. The followup posts which I will try to do every weekend are gonna be shorter I think, containing how I'm feeling, what my weight is at and any changes to training-program or nutrition-plan.
Of course I'm also doing this to get your feedback on anything I write in here, like I said in my introduction post I'm here to learn so anything that might be obvious to you or not so obvious that you'd think I'd learn from your pointing out, go for it.
Ehm guess I throw in a "Warning, wall of text incoming".
Currently
Age: 19
Length: 175 cm, might be a little bit taller, I'll edit this once I get it checked.
Weight: 110 kg as of this morning before breakfast.
Using a calculator at a site called health-calc.com, I tried to link it but I'm not allowed to yet. I've calculated that I have a BMR of 2,394 kcal and a TDEE (I think it's called TDEE or TEE?) of 4040 kcal during my gym days which I do 5 times a week, I do about 20 minutes of cardio such as stairs machine or cycling about an hour before lunch and then I think my evening sessions are about 50 minutes, but I haven't done this new program that I have on my own yet so it might be longer or shorter, I'll tell you during one of my follow up posts.
So I also had my blood checked here are the results, their in Swedish but they should be similar to the English names. I did an attempt to translate all of them but I'm pretty sure I got the wrong words and most of them are similar to the English ones so I'll just leave it be. Noted should be that the glucose are quite low because I was doing a ketogenic diet at the time of the blood-test.
I tried to upload the image to this board but the image got compressed and isn't readable.
I'll put a link here hopefully I doesn't get me banned =/
imgur.com/a/X26Ns
These are also pictures from today, sorry about the bad lightning. Think I'm going to be taking front, side and back pics every weekend or maybe every month. We'll see.
Nutrition
Nutrition-plan, I kind of freaked a little when I saw this. All other "diets" or plans I've followed have been around 1800 kcal. I've been following this for about a week now and I've gone from 111.6 kg to 110 kg, not sure how? Maybe it's the water weight, but that doesn't make sense either since my pt told me drink about 4 liters of water everyday.
But let's get down to it, I'll post the full values per day first.
Protein: 336 g
Fat: 161 g
Carbs: 65 g
Kcal: 3027.
It's divided into 6 meals, I haven't been following the order of the meals everyday but I do eat all of the meals in one day.
All the food weights are after they've been cooked.
Meal 1:
Omega 3 pill, multivitamin pill, magnesium pill (been having cramps in my calfs when I try to jogg or run).
20 g of whey, 3 eggs.
Meal 2:
60 g cashew, 250 g chicken breast no skin (I just throw it in the oven until it's done), 100 g vegetables (usually broccoli).
Meal 3:
250 g salmon (I just throw this in the oven as well), 100 g vegetables.
Meal 4:
250 g chicken breast no skin , 100 g vegetables.
Meal 5:
250 g minced beef.
Meal 6:
Alternative 1:
40 g whey + ZMA pill.
Alternative 2:
250 g Quark I think it's called or I've heard it's similar to cottage cheese?
I've also been told to drink 15 g of BCAAs before training and then 15 g after.
I guess I'll take any feedback on this, from a newbie perspective I thought eating this much would be more of a bulk?
Training
Training program:
The program is split into 5 days.
I'm just copying the papers I've gotten from my pt, we're going go through all the workouts together starting yesterday we did day 1 which is why I can barely sit on the toilet as I'm writing this, we're doing workout 2 and 3 tomorrow and thursday then workouts 4 and 5 next week. So I'll just be doing some of the normal workout sessions I've been doing until now so when I know how to do all the workouts he's written down for me I'll start with those.
Worth adding is that I will be doing at-least 20 minutes of cardio everyday during the morning or lunch and then do the workouts in the evening.
Day 1 - Front thigh (think this is called quads?), hamstrings and calfs.
Day 2 - Chest, outside shoulders.
Day 3 - Back, backside shoulders.
Day 4 - Shoulders, triceps.
Day 5 - Arms, stomach.
There's also a note saying that everyday should have a 4-5 set exercise for abs.
Day 1:
Front thigh:
Leg extensions 3 x 10 reps.
Leg press 3 x 12-15 reps.
Lunges (Had to translate not sure if correct name) 20 steps, 3 sets.
Squats, tried both "normal" and front but I prefer front barbell squats for now. 3 x 10-12 reps.
Leg extensions 6 x 10 with stretching in between each set.
Hamstrings:
Lying leg curl 3 x 10 reps.
Straight leg deadlift 3x 10 reps, had trouble doing these. Might replace with "goodmornings".
Kickback 3 x 15 reps.
Calf:
Standing calf press, 10 x 10, there's a note saying that I do 10 in the machine then I exit the machine and do 10 more on the floor.
Day 2:
Chest:
Incline dumbell press 3 x 8-12 reps.
Incline flyes 3 x 8-12 reps.
Bench press 3 x 8-12 reps.
Pec Deck 3 x 8-12 reps.
Cable crossovers, doesn't say how many sets/reps but a note saying that we will do a set then stretch then another set etc...
Outside shoulders:
Side lateral raise (translated, not sure if correct name) 3 x 15 reps.
Dumbell press 3 x 15 reps.
Cable drag (Cable Rope Rear-delt row?) 3 x 15 reps.
Day 3:
Back:
Chins 3 x 8-10 reps.
Lat pull down 3 x 8-10 reps.
Bent over long bar row 3 x 8-10 reps.
Partial deadlifts 3 x 6-8 reps.
Machine row(no idea, will have to fill in after thursday when he shows me) 3 x 8-10 reps.
Dumbbell row 3 x 12-15
Sitting row (no idea, will have to fill in after thursday) 6 x 15 reps with stretching between each set.
Back shoulders:
Reverse dumbbell flyes 3 x 15-20 reps
Facepulls 3 x 15-20 reps
Lower back:
Back extensions (I think?) 3 x 20 reps.
Day 4:
Shoulders:
Sitting side raise 3 x 8-12 reps.
Dumbbell press 3 x 8-12 reps.
Front press smith 3 x 8-12 reps.
Cable side raise 3 x 8-12 reps.
Militarypress 3 x 12-15 reps.
Triceps:
Tricep pushdown 3 x 12-15 reps.
Close grip bench 3 x 8-10 reps.
Scull crushers 3 x 8-10 reps.
Dips 2 set failure.
Day 5:
Biceps:
Barbell curl 3 x 8-10 reps.
Dumbbell curl 3 x 8-10 reps.
Reverse barbell curl 3 x 8-10 reps.
Hammer curl 3 x 12-15 reps.
Triceps:
Tricep pushdown 3 x 8-10 reps.
Dips machine 3 x 8-10 reps.
Standing tricep extension 3 x 8-10 reps.
Cable one arm tricep extension 3 x 12-15 reps.
Yeah, this is the first time I've thoroughly read through all the exercises. I have a feeling that DOMS is going to be part of my daily life starting now haha!
But yeah, that's about it. An hour of writing, sorry for the bad English and some fail translated exercise names.
See you guys around!