Quik's Workout Log

[Quiksilver]

Aight, starting to diet down for summer.

Been working out with my bowflexD) to save some money and to make sure I don't hurt myself again. I'm ready to get back into a gym now.

Diet is good, but if anyone finds a weakness please let me know.

every day is this:

12 large eggs
300g of chicken breast
2-3 scoops of whey isolate, depending on workout day or not. (30g per scoop)
handful of natural almonds
piece of fruit, either lemon or apple
1 tomato
1 green or red or yellow pepper

going very low carb, almost none except for the carbs in the almonds, and the piece of fruit. may even cut these out in a few weeks.

doing fasted morning cardio as well, usually I post something like this just before I start, but this time I decided to do it a different way. I've been doing it for about a week now, so I know its set in stone.

cardio is 43-44 minutes(length of one tv show ) on the elliptical. So far I've been hitting 550-600kcals burned per session. going to do that 5-7 times per week, I'll start with 5 for now, and increase to 7 over a few weeks. If that's too much I'll take a couple days off here and there depending on performance.

I've already taken a picture(monday), and I'd estimate my bf% to be 16-17% right now. Looking to burn 1lb per week, so I'll be back in my niche at 10-12% by mid july in all likelihood. Will take a pic every two weeks.

I'm not strength oriented for the time being either, I still think that direction is dangerous till I'm injury free for a few months, so no heavy deadlifts/squats/good mornings/etc.

Will be a good summer

 

[simon]

It looks like you should be eating more fat to cover the lack of fat in the chicken breast and isolate. Have you put the diet through a calculator to find out the macronutrient ratios? Fat should be at at least 40% of your total calories. I'd also add in green veggies at every meal. Are you including any carbups?

 

[Quiksilver]

May 5 - May 11

Diet was good, didn't break it at all. Had a beef jerky snack one night and a pint of guinness at the pub on Friday night. I've stopped eating when I go out to restaurants, at most gonna have a couple beers, until I'm satisfied with my body again I'm gonna be strict about drinking.

Morning cardio was also good, didn't miss a beat.

Monday - elliptical - 44 minutes - 550 calories
Tuesday - elliptical - 44 minutes - 550 cals
Wednesday - elliptical - 45 minutes - 600 cals
Thursday - treadmill - 30 mins - 250 cals, elliptical - 20 mins - 250 cals|500 cals
Friday - elliptical - 45 mins - 600 cals

Total: 2800

Went for a long hike on saturday, we just bought 400 acres of woodlands so I was checking out as much as I could. Lots of hill walking.

Felt a little tired on sunday, I'll see how it goes this week. If my diet isn't adequate I'll tweak it with some olive oil at nights, mabye an extra serving of protein or a small carb-up on Sunday.

Did some gym work, nothing worth mentioning though.
--

This week I'm aiming for 4000 total from the elliptical.

cheers

 

[Quiksilver]

May 12 - May 18

Diet worked well, going to add in a bowl of oatmeal(50g carb) at breakfast, felt a little fatigued from the cardio by friday. Didn't have one drop of alcohol the whole week, probably won't drink at all for awhile. May 24 might have a pint or two at the bars but whatever.

Today I'm gonna find out my exact daily intake just to make sure I'm not over/undereating, though I have good feel for it with my body now, its good to know for sure.

Cardio went well, generally starting the workout at around 7:15am every morning.

Monday - elliptical - 60 minutes - 800 calories
Tuesday - elliptical - 60 minutes - 800 cals
Wednesday - elliptical - 60 minutes - 800 cals
Thursday - didn't do cardio. the machines were in use when i went up, so I left and came back 10 minutes later, a new group of people were just getting on, so i gave up.
Friday - elliptical - 60 mins - 800 cals

Total: 3200

I'm gonna aim for 3500+ per week from now on, so that gives me some slack to work with each week if I aim for 800 per session.

--

I'm about ready to start logging weights again, from the ground up.

So far so good.

 

[Quagmire911]

Cool.

What program are you going to do, Westside ?

 

[Quiksilver]

I might have another go at the one Effort wrote up for me. Yeah I think it's a modified westside.

Starting this evening! :cheer:

 

[Quiksilver]

Alright, here's my diet for the next 8-12 weeks:

12 eggs:

72g protein
60g fat
0g carbs
828 calories

300g chicken breast:

95g protein
25g fat
0g carbs
605 calories

2 whey isolate shakes:

60g protein
0g fat
0g carbs
240 calories

Oatmeal(1 cup):

12g protein
6g fat
60g carbs
360 calories

Handful of almonds(1/3 cup):

11g protein
16g fat
19g carbs
270 calories

Vegetables(tomato, green pepper):

-- protein
-- fat
-- carbs
-- calories

Butter & EV Olive oil(both are roughly the same):

0g protein
18g fat
0g carbs
160 calories


Totals:

250g protein
125g fat
80g carbs
2,433 calories


--

I don't quite know my metabolism, I think its around 2100 calories per day, so this puts me roughly 300cals over. Add in cardio(-800) and now workouts(-200) and suddenly I'm at 2433-1000=1433. If I need 2100 at maintenance, then I'm seeing 2100-1433=677 calorie deficit per day. Hopefully my bodyfat will cover that deficit.

1lb of fat is 3500 calories, so if I'm using roughly 677(round to 650) per day, then I should be losing 1lb of fat per 5 days(3500/650=5.4) like this...

Well that's the math, it never works quite like that in practice but since I won't be doing intense cardio or workouts on weekends, I'll add in some mild cardio saturday and sunday so I can still eat the same. Since I burn 2100 a day resting and I'm eating 2450 a day, i guess the light cardio should cover roughly 350 calories a day to stay at maintenance.

This can all be boiled down to:

weekdays:
calories in = 2450

calories out = 3100+

weekends:
calories in = 2450 + a cheat snack here or there.

calories out = 2450

--

In 8-12 weeks I will hopefully have lost 10-12lbs of fat and gained 4-8lbs of muscle, judging from experience doing this in the past.

my brain hurts :crazy:

How does it look Effort?

 

[Quiksilver]

Alright, building on top of all that stuff, here's what my diet looks like now and has been roughly for about 2 weeks. It's easy to maintain, so it should be accurate.

Monday, Wednesday, Friday
0700 - wake up

0715 - 1 hour of cardio

0830 - postcardio snack - 1 scoop whey, 30g oatmeal

0930 - breakfast - 6 eggs, vegetables(1/4 tomato, 1/4 green pepper)

1230 - midday - 6 eggs, vegetables(see above)

1530 - afternoon meal - chicken breast(150g), vegetables

1730 - workout

1830 - postworkout snack - 1 scoop whey, 60g oatmeal

1930 - dinner - chicken breast(150g), vegetables

that's my food cutoff, nothing between then and bed. If I start to get tired waking up, I'll throw in a tablespoon of olive oil before bed. Supps(fish oil, multi) are taken at breakfast.

Tuesday, Thursday, Saturday and Sunday are basically the same except the postworkout snack is added to the postcardio snack, so postcardio would be 2 scoops of whey + 90g oatmeal.

Snacks are almonds and peanut butter. Sticking with almonds for now, and I eat them whenever. If I complete monday-friday doing everything right I reward myself with a cheat meal or two on the weekend.

 

[JohnnyIrish]

I must admit, your hard work and precision to detail is quite an inspiration.

Good work buddy.

 

[Quagmire911]

Where are the weights

 

[Quiksilver]

Here's the program I'll be chewing in to for awhile.

DAY 1(eg. Monday)
Squats 2 x 5
Squats or Leg Press 1 x 15 (lighter weight)
Good Mornings or Stiff Leg Deadlifts or Sumo Leg Press 2 x 10-15
Glute Ham Raise or Pullthroughs or Hyperextension 2 x 8
Calf Raises 2 x 10

DAY 2(eg. Wednesday)
Incline Press 2 x 5
Dumbbell Press (Flat/Decline) or Dips 2 x 8-10
Shoulder Press 2 x 8-12
Tricep Exercise 2 x 10-15

DAY 3(eg. Friday)
Deadlifts 2 x 5
Row or Chinup/Pulldown 2 x 8
Bicep Curl 2 x 8-10
Forearm Exercise 2 x 10-15

Started last monday doing the movements. No weights, just the motions.

I started wednesday this week because of Victoria day on monday(gym closed), so I missed a Legs day but whatever.

Here's a summary of this past week:

Monday, May 19, 2008

-No workout
-No cardio
-Diet was excellent

Tuesday, May 20, 2008

-Workout
Abdominal work at home, with the bowflex. Crunches, side rotations, bridging etc.
-Cardio
Treadmill 15 minutes, Elliptical 45 minutes. 750 calories
I did the treadmill to start because some jerk was using the only elliptical for like 3 hours.
-Diet was excellent again

Wednesdy, May 21, 2008

-Workout
Incline Press 2 x 5
5x95lbs
5x95lbs
Dumbbell Press (Flat) 2 x 8-10
10x30lbs(per arm)
10x30lbs
Shoulder Press 2 x 8-12
12x20lbs
12x20lbs
Tricep Exercise 2 x 10-15 (cable pulldowns)
15x45lbs
15x45lbs
-Cardio
Elliptical, 60 minutes, 850 calories
-Diet
Intake was excellent again, still tweaking it to fit

Thursday, May 22, 2008

-Workout
Abdominal work. Crunches, side rotations, bridging, etc.
-Cardio
Elliptical, 60 minutes, 800 calories
-Diet
Again excellent. Putting a lot of focus on it.

Friday, May 23, 2008

-Workout
Deadlifts 2 x 5
5x95lbs
5x95lbs
Pulldown 2 x 8
8x60lbs
8x60lbs
Bicep Curl 2 x 8-10
10x55lbs
10x55lbs
Forearm Exercise 2 x 10-15
15x10lbs
15x10lbs
-Cardio
None. I had a very bad sleep, woke up late, went up to do the cardio before breakfast, and there was a dude on it so I gave up and went and had breakfast. Meant to do it post-workout, but it was my first time doing weighted Back work(deadlifts, etc) since the injury and so I played it a bit cautious. B.S. excuse but I really wasn't feeling it today.
-Diet
Terrible lol. I couldn't go shopping last night for food or this morning(debit card is fvcked), so I made do on some almonds, whey shakes, some oatmeal, and I had a mental slip and ate a bit of chocolate. Time to throw out all sweets I have and create a no-temptation environment here.

--

So that's that. I'm not going to record what I do on weekends, its always pretty much going to be a little bit of cardio, nothing serious, and the same old diet. Might be some cheat snacks on occassion, but no candy or soda or garbage, so it won't really matter much.

No questions yet. I'm abit pensive on how to stretch/strengthen my core when it still hurts a bit to lean to the side. I don't even want to stretch like that for fear of aggravating the old injury, but somehow it must be done.

Anyways that's a wrap.

I'm also going to "keep score" with myself, and I'll start with this past week.
Give myself 1 point for perfect diet per day, 1 point for hitting a scheduled workout, 1 point for hitting each morning cardio session. There are 5 workouts(including tuesday/thursday ab work), 5 days to have good diet, and 5 sessions of cardio. If I get a perfect score during a given week I'll allow myself some sort of extra treat that weekend. Positive reinforcement

Workout 4/5
Cardio 3/5
Diet 4/5

Total 11/15

 

[Quiksilver]

Monday, May 26, 2008

-Workout:
none. was with my dad in hospital most of the evening so couldn't swing it. missed legs day again!
-Cardio:
Elliptical, 60 minutes, 800 calories
-Diet:
Crap diet, I had half a pizza, some beef jerky, and some eggs. A few other things but nothing worth mentioning.

Tuesday, May 27, 2008

-Workout:
Ab work
-Cardio:
Elliptical, 60 minutes, 800 calories
-Diet:
Good diet no slips.

Wednesdy, May 28, 2008

-Workout:
Incline Press 2 x 5
5x135lbs
5x135lbs
Dumbbell Press (Flat) 2 x 8-10
10x30lbs(per arm)
10x30lbs
Shoulder Press 2 x 8-12
12x20lbs
12x20lbs
Tricep Exercise 2 x 10-15 (cable pulldowns)
15x45lbs
15x45lbs
-Cardio:
Elliptical, 60 minutes, 850 calories
-Diet:
Intake was excellent

Thursday, May 29, 2008

-Workout:
Abdominal work.
-Cardio:
Elliptical, 60 minutes, 850 calories
-Diet:
Again good diet, really starting to get used to it.

Friday, May 30, 2008

-Workout:
Deadlifts 2 x 5
5x95lbs
5x95lbs
Pulldown 2 x 8
8x60lbs
8x60lbs
Bicep Curl 2 x 8-10
10x55lbs
10x55lbs
Forearm Exercise 2 x 10-15
15x10lbs
15x10lbs
-Cardio:
Elliptical, 60 minutes, 850 calories
-Diet:
Again good. Got a little peckish around midday so had a half a pack of beef jerky. Other than that, no slips!

----------------------

Summary:

Didn't increase any weight on deadlifts or anything else on back day for that matter. Being very careful for awhile, going to make sure the back muscles are getting stronger at a good pace.

Again, couldn't do much on monday, spent most of the afternoon in the hospital. Good news is my dad is getting released in a couple days Then I can start to coach him on nutrition and exercise.

The diet is really consistent so far. One word... Tupperware! I go shopping the night before and cook the food as soon as its at home. Store it in tupperware, 2 days worth at a time. Might bump that to 3 days soon. No food sitting around going stale, and still tasty when eaten. I'm starting to feel a little grumpy with the lack of carbs, but I'm aware of it so its manageable. hopefully this will go away in a few weeks.

Cardio is fun now, not having to force myself awake anymore, and its a nice start to the day. For those who don't know, I set my laptop up on the front of the elliptical machine and watch 1hr dvd episodes. Really helps pass the time as I'm not a fan of indoor cardio.. sadly its the most efficient though.

Going to take a pic tomorrow, and also going to log my weight and take measurements. Figure I should do all this stuff at the start of every month.

Calories in: ~12,000
Calories out: ~15,150 (BMR = 2100x5) + (cardio = 4150) + (workout = 500 | chest day, back day, 2 ab workouts)
Difference: 3,150 cals

That's all for this week.

Workout 4/5
Cardio 5/5!
Diet 4/5

Total 13/15

 

[Quiksilver]

Little update:

Just moved from Canada to Australia a couple weeks ago, and started university as well. Pretty craaazy month, but it looks as if everything has stabilized.

Last week I was waking up at 630AM every morning, doing 15-20 minutes of static stretching/yoga, then going to the gym. Was just doing the three powerlifts, keeping it short.

--

This week I'm ready to go again. The best thing is I'm confident in my back now, and am ready to start improving strength again. I'm following the last diet posted. Cardio is 3xmoderate, 2xintense each week. Same workout as well, until I hit 225/315/345.. A new challenge with moving over here is that everything is calculated in Kgs, no more Lbs for me

I'm here for at least 3 years, so my goal at the end of that time is:

315 bench
405 squat
405 deadlift

Well.. that's it. We'll see how it goes this time around!

 

[EFFORT]

where in oz are you? Planning on coming out there to live for awhile next year.

 

[Quiksilver]

The Gold Coast, just south of Brisbane.

--

Monday, August 4, 2008

1. Cardio
2. Squats
3. Incline Bench
4. Deadlift
5. Rows
6. Dips


Doing this workout 3x a week just to build some conditioning and speed recovery time for the next step.
-
1. Cardio
Before breakfast, 30 minutes on the elliptical, intervals(2/1)
-
2. Squats
12xbar
6x40kg
3x60kg
1x60kg
8x60kg
8x60kg

As you can see I capped it at 60kg for that workout, felt strong but no need to overdo it. Going to progress normally from there.
-
3. Incline Bench
10xbar
5x30kg
3x40kg
1x50kg
6x60kg
6x60kg

I tweaked my shoulder a little bit playing tennis on the weekend, so I used a narrower grip and didn't over do it. Planned on hitting the 60kg anyways so its all good.
-
4. Deadlift
12xbar
6x40kg
3x50kg
1x60kg
8x60kg
8x60kg

Again keeping the reps high, focused on form and timing here. Going to progress normally.
-
5. Rows
8x40kg
8x40kg
-
6. Dips (scratched)

Didn't do dips b/c of my shoulder. It was only a minor strain but there's no need to have it get worse.

--

Good solid workout. Broke a decent sweat by the time Rows came around. Busy day as well, roughly 40k of biking, chewed up the quads.

--------

Diet:

handful of diced steak
2 chicken breasts
6 eggs
2 WPI shakes, one with creatine preworkout, glutamine postworkout
2 cups of oatmeal(180g), breakfast and postworkout
1/2 carrot
1/2 zucchini
1 tomato
**also stopped for lunch after 20km of biking and had two plates of bacon/eggs/sausages/tomatoes . Who knows what they cook that **** in, so I won't be doing that very often.
supps: 2 multi, 15g fish oil, 5xbcaa preworkout, 3xZMA before bed, 2tbsp of EV olive oil.
--

I should mention that all cardio is done before breakfast(7:00AM), while all workouts are done at around 4:00PM.

Here we go again

 

[Quiksilver]

Tuesday, August 5, 2008

1. Cardio
2. Sit-ups
3. Hanging leg raises

--
1. Cardio
-Didn't do the elliptical work. Instead biked the 10km to the beach and went surfing, then biked back. Did not have a cheat meal on the boardwalk this time .
-
2. Sit-ups 3x10
10xbodyweight
10x2.5kg
10x2.5kg

I think this is gonna net me some good gains in the weeks to come. Back when I was PRing like crazy, I wasn't really doing good Ab work. This'll really help out.
-
3. Hanging leg raises 2x10
10xbodyweight
10xbodyweight

Weak on these now. Feels good to start doing them again though. Will this help hip flexor mobility? I know my lower abs are weak and I just don't feel that Situps hit the same muscle groups as leg raises.
---
---
Diet:

6 eggs
handful of diced steak
2 chicken breasts
1 WPI shake + glutamine
2 cups of oatmeal
1/2 carrot
1/2 zucchini
1 tomato
supps: same as yesterday, no BCAAs. I'm taking a tbsp of Valerian Root before bed to help with sleep, although it tastes like the devil took a **** and bottled it.

Going to start adding green tea at some point, I'll see what I can do.

Cheated and had a coffee today, and to use the laundry machine here I had to buy a "Health bar" from the vending machine to get change.. had it post workout though.

Not too concerned about cheating, just trying to buckle everything down.
--
My diet seems to be low in fats, though I have 80g from the eggs and olive oil. Does fish oil count towards the fats total? Carbs is at 120g/day as well. At some point I'll try to bump up either fats or carbs. How exactly would I boost my fats intake on this diet?

And the beat goes on.

edit: also took a couple progress pics tonight, as well as a few measurements.

 

[Quiksilver]

Wednesday, August 6, 2008

1. Cardio
2. Squats
3. Incline Bench
4. Deadlift
5. Dips
6. Standing Military Press

--
1. Cardio
Didn't do morning cardio today. It wasn't fatigue, I let myself get dragged out to the casino(doubled my money, btw) until 3AM. There was no way I was getting up at 7am to do cardio. I actually did wake up to do cardio, but decided not to since I was exhausted.. Not too concerned though, I still wake up early so itll be easy to stay on track. Had to force myself NOT to do cardio post workout.
-
2. Squats 2x8
warmup sets
8x70kg
8x70kg

Squats are feeling strong and stable. I'm surprised because I'm doing so much cycling lately, thought my quads would start to get chewed up... It seems they remember their old strength
-
3. Incline Bench 2x8
warmup sets
8x60kg
8x60kg close to failure

Chest felt a little tired today, smaller muscle group so maybe the sudden increase in intensity(workouts/cardio/lifestyle) is starting to catch up. As I get conditioning back this should start to feel better.
-
4. Deadlift 3x8
warmup sets
8x70kg
8x70kg
8x60kg

Felt a little fatigued after the 2nd set so dropped the weight and continued.
-
5. Dips 3x5
5xbw
5xbw
5xbw

Still being careful with the shoulder, it should be right now but there's no need to get ahead of myself. Will start adding weight to these once I hit 5x5.
-
6. Standing Military Press 2x10
10xbar
10xbar

This has always been a weak exercise of mine. I'm determined to get better with it, so I'll start adding progressive resistance next week. First time doing it in roughly a year, so it should be interesting to see how I progress over the next few months.
---
---
Diet:

6 eggs in the morning
1 chicken breast
2 WPI shakes
1 cup of oatmeal
some veggies
a couple handfuls of almonds
plenty of water though, and lots of green tea.
supps: 10g fish oil, 2 multi, 1 vit.E, 10g glutamine.

Poor diet today, woke up late and had no food in the refrigerator. Didn't want to have another cheat meal. Went out and bought food after studying and cooked it all up. Might eat some more eggs tonight despite the fat cutoff, to get in some more calories.
---
---

Starting to pick up speed and getting into the right habits now

 

[JohnnyIrish]

Congrats on doubling your money.

 

[Warboss Alex]

Good luck in Aus. I might be joining you at some point in the next coupla years.

Didn't want to have another cheat meal.

Cheat food is better than no food. Don't miss meals just because no healthy food is available..

My diet seems to be low in fats, though I have 80g from the eggs and olive oil. Does fish oil count towards the fats total? Carbs is at 120g/day as well. At some point I'll try to bump up either fats or carbs. How exactly would I boost my fats intake on this diet?

As long as the carbs are stacked around the workout you can bump fats the usual way: olive oil, eggs, nuts, peanut butter, red meat (of which I see very little in your diet), cheese.

Do you have 120g carbs on offdays as well?

Fish oil counts towards the fat total.

 

[Quiksilver]

Hey sounds like a plan Alex. Maybe you, rob, and I could get together for something when you're down here.

Yeah I could easily bump my red meats intake, but I'm not really a ground beef fan anymore. I ate it consistently for 4-6 months and didn't notice many benefits besides a bit of weight gain(not the good kind), though that could have been due to the lack of workouts back then. Right now I do have a handful of diced lean steak every day, couldn't hit it yesterday though(it was in the refrigerator, but a few days expired).

The carbs are every day. One cup at breakfast and one cup in the early afternoon.

If the fish oil counts toward fats total, then I'm hitting over 100g. The macro's look something like this then:

P: 225-250g
F: 100-115g
C: 120g

Calories: ~2,515

I think that's a good start point for just picking up the barbells again.

--

cheers