Billys training log

[Billy The Kid]

After the weekend that I went home for my Nanas Funeral I got back home and weighed in, I was at 192lb that was a gain of 8lb and put me back to where I originally at when I started 12 weeks ago, this obviously depressed me because I only have 6 weeks 4 days till I go to Thailand for Bin and Siobhans wedding and my aim is to be at least 175lb for that, still 10lb over what I want to be but not to bad a weight to be at where my gut and moobs although still very much visible but not to bad.

I've decided to not take the piss on a weekend no more where it was quite easy for me to gain 7lb in 2 days, this was preventing me from losing any extra weight because by the time I had lost the 7lb gained I only had a day or so to lose any extra.

So... I'm not going to be logging everything I eat but will be logging my macros at the end of each day, I will do it honestly whether I go over or not, I do quite often go over on the fat but that's because a lot of my daily food consists off eggs which contain 5g ish of fat per egg but I can handle the fat from eggs because only about 1.6g of the 5g are saturated, the over grams are healthy fats.

So Inhave set myself weekly aims, again I will log if I don't achieve my aims but there is no reason why I shouldn't as they are all pretty easy and very realistic.
There will also be aims that are optional but would still be nice to achieve.

Goals to reach every week

Diet goals
Need to try and stick as near as possible to my daily macros, although a bit of flexibility is ok. My Macros are calories 1750, protein 175g, carb 131g, Fat 58. I can go over on protein that's fine, also like said as long as its health fats I can go over on fat, I really don't want to be going over on carbs though and definitely don't want to go over on calories.
My macros may seem a bit low to most people but they work for me whilst I'm dieting.

Calories burnt
My aim is to burn at least 600 calories per day through exercise whether that be through cardio or weights sessions, with 5 training sessions per week this will total 3000 calories burnt through exercise then adding up the calorie deficit though food for the 5 days (monday to Friday) which totals 1250 that's a total of 4250 calories for the week which is just over 1lb weight loss per week.

Cheat meals/days
Since I started dieting I have been taking cheat weekends I.e I've ate anything I want for the whole weekend, this has hindered my quite a bit because like I have previously said I have gained loads of weight in the weekend then needed to try and shift that before I even shed any extra, if I had only had 1 cheat meal and menus a cheat snack then I probably would have reached my goal months ago.
So now I am aiming for 1 cheat meal and 1/2 cheat snacks in the weekend, this should not affect me to much.

Cardio sessions
I need to achieve at least 3 cardio sessions per week, I will aim to do my cardio as jogging and I will have to do at least 3 miles, however I can also do exercise bike or crosstrainer or basically anything that constitutes as cardio, goal is to burn at least 600 calories per session.

Weights sessions
I aim to do at least 2 full upper body weights sessions per week, these will probaby consist of 2 upper body workouts, I know I will criticised for not doing legs but I'm a big lad and can take the criticism although I'm not totally against doing legs, I might add some leg sessions in but I'm trying to keep away from leg sessions whilst I'm dieting due to it effecting my running.
When I start to bulk then I will add leg sessions in but WILL NOT do barbell/smith squats I don't mind DB squats so might put them in.

Water
Seen as though all I ever drink is water and tea my goal to reach at least 5 litres of water per day is very easy.

Optional weekly goals

Press ups
Just so I can try and improve on my press ups I aim to get at least 150 press ups per week done, no all in 1 go but spread over 3 days.

Bench Dips
Want to get in 150 bench dips per week, again spread over 3 days, I will also add in some dips on the dip machine on weights days but I am crap at the machine.

Abs
Aim to get in a bit of ab work whether it be crunches, planks etc etc not a massive neccessity at the minute though, concentrate more on that when I've shifted all the fat.

Was going to have today off because I have completed all my cardio sessions this week and my last weights session is tommorra but felt guilty so got the exercise bike out and burnt 1000 calories so was well happy with that.
Also banged out 50 press ups and drank loads of water.
Macros today were quite low due to being on nights therefor missing morning meals.
Macros: calories 1288, protein 126.1g, carb 76.3g, fat 50.9g

[The game]

How do u keep track of macros? carry a little note book round, or make all ur meals in the house and just log something there...

[Billy The Kid]

Originally Posted by The game

How do u keep track of macros? carry a little note book round, or make all ur meals in the house and just log something there...

I use my iPhone apps mate, either daily burn tracker or myfitnesspal, they are both websites also mate so as long as you can remember what you eat just put it in the website and 90% of the time it will be in the database.

[The game]

cheers mate! just got that 'my fitness pal'...class that like, cracking insite to what iam doing, and seems i can eat alot more, result!!

[Billy The Kid]

Originally Posted by The game

cheers mate! just got that 'my fitness pal'...class that like, cracking insite to what iam doing, and seems i can eat alot more, result!!

Ne Botha mate, add me as a friend: straughany10

Also post what it says your macros should be because it messed mine right up and I had to alter the percentages.

[The game]

aye will do mate..guna be so easy to keep track with this!

[no aim no luck]

i've got that app "my fitness pal"
where does is say stuff about macros?

[Billy The Kid]

Originally Posted by no aim no luck

i've got that app "my fitness pal"
where does is say stuff about macros?

Go to the home button then press daily, it will give you the list of what you have eaten and beside it it will say what you have left.

If you want to change your macros you need to log in through the computer website I think.

[no aim no luck]

Ah, so marcos is just every thing that you're aloud for the day?
I thought macros was sumit else.
Thing I dont get with that, how are you ment to work out whats in a home made tea, or me double cheese burger tomorrow on the way to the match?

[Billy The Kid]

Originally Posted by no aim no luck

Ah, so marcos is just every thing that you're aloud for the day?
I thought macros was sumit else.
Thing I dont get with that, how are you ment to work out whats in a home made tea, or me double cheese burger tomorrow on the way to the match?

Home made stuff is easy just just weigh and each product then type the food in the search, once the food shows up alter the size.

Tommorra double cheese burger ya just need to try ya best, log the bun first, then the cheese slice then type in burgers and find the one that best suits what ya eatin.

Ya macros are your cals/protein/carbs/fat etc alowef for the day.

Saturday 28th April

Well my training plan has changed already but for the better hopefully.

I've decided to go back to push pull LEGS routine.

I never wanted to do legs whilst listing weight because I don't want my runs to be effected by not being able to do them due to sore legs, HOWEVER after thinking about it, if I do legs on a Saturday that gives 2 full days for them to recover before my first running session.

Another thing am a bit worried about is whether they will grow that much in 6 weeks? Only worried because the trousers I have just bought for the wedding in Thailand are slim fit and if my legs do get bigger then the trousers won't fit, but surely there won't be that much gain (if any) in 6 weeks.
Also I'm not doing squats just leg press.

Anyway first leg session today in months do had to try and guage weights, managed to achieve 8/8/8 on all exercises but most with a struggle so I rekon the next weight I move up to will be a good starting point.

Gym Buddy Set Report on 28 Apr 2012
All Workouts and All Exercises
Between 28 Apr 2012 and 28 Apr 2012

28/04/2012 Leg Press in Lower Body
15:04:10 40 x 8
15:05:22 40 x 8
15:07:37 120 x 8
15:10:23 120 x 8
15:15:41 120 x 8

28/04/2012 Leg Extension in Lower Body
15:19:26 30 x 8
15:20:24 30 x 8
15:22:02 40 x 8
15:23:43 40 x 8
15:25:53 40 x 8

28/04/2012 Leg Curl in Lower Body
15:28:09 30 x 8
15:29:39 30 x 8
15:32:04 40 x 8
15:34:21 40 x 8
15:36:44 40 x 8

28/04/2012 Calf Raise in Lower Body
15:41:02 60 x 8
15:42:40 60 x 8 Hack squat machine
15:45:21 110 x 8
15:47:10 110 x 8
15:50:45 110 x 8

Best part about today though was the fact that I managed to do sets of 3/3/2 on wide grip pull ups, never been able to do more than 1 before

Originally Posted by Billy The Kid

Home made stuff is easy just just weigh and each product then type the food in the search, once the food shows up alter the size.

Tommorra double cheese burger ya just need to try ya best, log the bun first, then the cheese slice then type in burgers and find the one that best suits what ya eatin.

Ya macros are your cals/protein/carbs/fat etc alowef for the day.

Saturday 28th April

Well my training plan has changed already but for the better hopefully.

I've decided to go back to push pull LEGS routine.

I never wanted to do legs whilst listing weight because I don't want my runs to be effected by not being able to do them due to sore legs, HOWEVER after thinking about it, if I do legs on a Saturday that gives 2 full days for them to recover before my first running session.

Another thing am a bit worried about is whether they will grow that much in 6 weeks? Only worried because the trousers I have just bought for the wedding in Thailand are slim fit and if my legs do get bigger then the trousers won't fit, but surely there won't be that much gain (if any) in 6 weeks.
Also I'm not doing squats just leg press.

Anyway first leg session today in months do had to try and guage weights, managed to achieve 8/8/8 on all exercises but most with a struggle so I rekon the next weight I move up to will be a good starting point.

Gym Buddy Set Report on 28 Apr 2012
All Workouts and All Exercises
Between 28 Apr 2012 and 28 Apr 2012

28/04/2012 Leg Press in Lower Body
15:04:10 40 x 8
15:05:22 40 x 8
15:07:37 120 x 8
15:10:23 120 x 8
15:15:41 120 x 8

28/04/2012 Leg Extension in Lower Body
15:19:26 30 x 8
15:20:24 30 x 8
15:22:02 40 x 8
15:23:43 40 x 8
15:25:53 40 x 8

28/04/2012 Leg Curl in Lower Body
15:28:09 30 x 8
15:29:39 30 x 8
15:32:04 40 x 8
15:34:21 40 x 8
15:36:44 40 x 8

28/04/2012 Calf Raise in Lower Body
15:41:02 60 x 8
15:42:40 60 x 8 Hack squat machine
15:45:21 110 x 8
15:47:10 110 x 8
15:50:45 110 x 8

Best part about today though was the fact that I managed to do sets of 3/3/2 on wide grip pull ups, never been able to do more than 1 before