Billys training log

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Billy The Kid

Billy The Kid

Striker
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
 
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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...
 
The game said:
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...
Click to expand...

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.
 
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!!
 
The game said:
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!!
Click to expand...

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.
 
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aye will do mate..guna be so easy to keep track with this!
 
no aim no luck said:
i've got that app "my fitness pal"
where does is say stuff about macros?
Click to expand...

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.
 
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?
 
no aim no luck said:
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?
Click to expand...

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 :lol: 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

Billy The Kid said:
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.
Click to expand...

Saturday 28th April

Well my training plan has changed already :lol: 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
 
Worst training session ever today.
I don't understand how when people do weights they get stronger and progress to heavier lifts because I must have a backward body in the fact that I am getting weaker :lol:
Although the weight I lift doesn't really bother me it does make me wonder how I'm getting worse at lifting instead of better.

Anyway today's workout was push:

Gym Buddy Set Report on 30 Apr 2012

All Workouts and All Exercises
Between 30 Apr 2012 and 30 Apr 2012


30/04/2012 Smith Bench Press in Upper Body
16:28:10 30 x 8
16:30:46 30 x 8
16:32:06 55 x 5
16:34:39 50 x 5
16:38:15 50 x 4

30/04/2012 Incline Dumbell Press in Upper Body
16:41:27 15 x 8
16:44:12 20 x 5
16:46:44 20 x 5
16:48:46 20 x 4

30/04/2012 Incline Flys in Upper Body
16:51:17 15 x 4
16:53:24 12.5 x 5
16:56:15 12.5 x 4

30/04/2012 DB OH Press in Upper Body
16:59:22 12.5 x 8
17:01:28 15 x 4
17:03:52 12.5 x 4

30/04/2012 Dumbell Shrug in Upper Body
17:05:12 15 x 8
17:06:36 15 x 8
17:09:21 15 x 8

30/04/2012 Dips in Upper Body
17:46:09 0 x 15
17:47:20 0 x 15
17:48:48 0 x 12
17:50:03 0 x 8

Macros today are:
Calories 1846.5, protein 215.4, Carb 108.3, fat 56.7
 
I'd say it's down to your intake mate, 1,800kcal is very low, as are the carbs.
 
Titus said:
I'd say it's down to your intake mate, 1,800kcal is very low, as are the carbs.
Click to expand...

Was thinking the same, think that's why I'm not to arsed at the minute because I still dieting, hopefully when I am ready to bulk and start to bulk then the lifts should go up.

Just some before and after pics to show the difference i have made.

the first one was taken February 2010, sitting at 16stone 10lb the heaviest i have ever been and f***ing hated training.
This was the day i decided to change my life around due to nearly losing my wife due to drinking everyday.

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I did lose a couple of stone that year but towards the end of the year and christmas i rebounded and put most the weight back on, these pics were taken a year after the 1st, February 2011, sitting at around 15 stone 10lb.
Now i knew i was going to stick to it and lose the clem.

http://imageshack.us/photo/my-images/163/s73f0864.jpg/

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Done a 4 mile run this morning burnt 700 cals and just done a 7 mile bike ride and burnt 550 cals, good exercise day really, also went to look at a new gym which i have decided to join.

Todays Macros are : calories 1394, protein 164g, carb 78.7g, fat 44.8g

Billy The Kid said:
Done a 4 mile run this morning burnt 700 cals and just done a 7 mile bike ride and burnt 550 cals, good exercise day really, also went to look at a new gym which i have decided to join.

Todays Macros are : calories 1394, protein 164g, carb 78.7g, fat 44.8g
Click to expand...

Pull session today.

Gym Buddy Set Report on 2 May 2012

All Workouts and All Exercises
Between 2 May 2012 and 2 May 2012


02/05/2012 Pull-Ups in Upper Body
09:05:53 0 x 3 Wide grip
09:07:16 0 x 3 Wide grip

02/05/2012 Deadlift in Upper Body
09:09:09 40 x 8

02/05/2012 Pull-Ups in Upper Body
09:10:11 0 x 5

02/05/2012 Deadlift in Upper Body
09:11:23 40 x 8
09:17:06 100 x 6
09:21:42 100 x 8
09:24:38 100 x 6

02/05/2012 Pull-Ups in Upper Body
09:28:00 0 x 3

02/05/2012 T Bar Row in Upper Body
09:30:52 30 x 8

02/05/2012 Pull-Ups in Upper Body
09:32:31 0 x 2

02/05/2012 T Bar Row in Upper Body
09:33:18 30 x 8
09:36:55 45 x 7
09:39:35 45 x 4
09:42:00 45 x 4
09:44:28 40 x 5

02/05/2012 Dumbbell Curls in Arms
09:50:36 10 x 8
09:52:30 12.5 x 8
09:54:55 12.5 x 8
09:57:34 12.5 x 6 Failed left arm

02/05/2012 T Bar Pulldown in Upper Body
10:01:49 50 x 8
10:04:03 55 x 7
10:06:12 55 x 5
 
Monday 7th May 2012
Push day today, for the first time ever I actually walked away from the gym thinking "I love training" mebys my mind set is changing due to seeing results on the weight loss.

Good improvements today also, dine free weight bench press and managed to get back up to 60kg (kiddie weights I know) but done sets of 8/6/4 this well pleased me, also improved on the other exercises.

Only difference I can think of is that I have started taking clen but as far as I know this doesn't help with strength.
Not complaining though.

Anyway today's workout:
Gym Buddy Set Report on 7 May 2012

All Workouts and All Exercises
Between 7 May 2012 and 7 May 2012


07/05/2012 Bench Press in Upper Body
10:46:17 20 x 10
10:47:38 40 x 8
10:49:42 60 x 8
10:52:44 60 x 6
10:57:43 60 x 4

07/05/2012 Incline Dumbell Press in Upper Body
11:01:04 20 x 7
11:03:43 20 x 5
11:07:58 20 x 5

07/05/2012 DB OH Press in Upper Body
11:14:03 10 x 8
11:18:59 20 x 8
11:20:58 20 x 6
11:23:39 20 x 5

07/05/2012 Dumbell Shrug in None
11:26:29 12.5 x 8
11:27:22 20 x 6
11:29:32 20 x 5
11:31:24 20 x 4

07/05/2012 Dips in Upper Body
11:41:54 0 x 15
11:46:14 0 x 15
11:50:33 0 x 12
11:51:23 0 x 10
 
I'd really up the fats mate and even the protein considering how low your carb intake is.
 
Done a 7 mile jog today and for the first time my knees didn't go on me, felt I could have done s couple more, pleased I didn't like cos my feet and legs are cramped up to fuck now :lol:
 
Billy The Kid said:
Done a 7 mile jog today and for the first time my knees didn't go on me, felt I could have done s couple more, pleased I didn't like cos my feet and legs are cramped up to fuck now :lol:
Click to expand...

Nothing better than going through a fantastic session and feeling like you can do it again, well done mate :cool:
 
Titus said:
Nothing better than going through a fantastic session and feeling like you can do it again, well done mate :cool:
Click to expand...

Cheers mate, ate a lived it and really want to be able to run 10 mile before end if the year, very very achievable if i keep the running up.
 
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