Peak's challenge

PeakOutput

ok so here it goes after ages of putting it off its a log of the crap i do to get fit. I have a plan in my head about my diet and training so i will start of with that but id appreciate feedback on what im doing wrong as i dont mind making adjustments as i go.

Age; 21

height; 6'2

weight; 13st on the dot

no calipers for fat % so thats why im using weight for now but i reckon i cud be around 10%

goal; get to 12st and eventually look something like this http://www.craigclayton.net/blog/wp-content/ryanreynolds.jpg

and yes this is pure vanity but **** it.

im going to try a "cutting" diet for a week and see how i feel and if it seems to be ok ill do it for 4 weeks otherwise ill go back to my old diet.

onward to the details

PeakOutput

today was a bad start as i was in the motor tax office in town for ages waiting and was starving leaving so got a subway but otherwise it was grand

breakfast; muesli

snack; bananna

lunch; 6" chicken and turkey sub

pre run; 2 banannas

dinner; chicken stir fry with a bit of veg (not enough veg)

Run;

4kms including;

10*parrellel bar push ups

5*pull ups

20*1.5 foot inclined push ups

= 20mins

*2

then 20*3* sit ups / crunches lifting legs at same time (anyone gotta name for these)

PeakOutput

yesterday

breakfast; muesli

snack; peanuts

lunch; salad; blue cheese, lettuce, spinach, walnuts, spring onions

pre run; apple

dinner; chilli with rice (lean mince kidney beans peppers onions / should of been wholegrain rice but didnt have time)


20*3* 2ft inclined push ups

10*3* 25kg barbell curls

20*3* sit ups / crunches lifting legs at same time

20*2* standing inclined one armed rows(again need a proper name for these)

12*2* 25kg bench press's

i know i can bench more but without a proper bench/rack i have to keep the weight relatively small so i can man handle to bar over my chest when i am laying back

PeakOutput

breakfast; muesli

snack; bannana

lunch; wholemeal bread with chicken and ham and low fat mayo toasted

snack; apple

dinner; fillet steak with mushrooms corn peas and some oven chips

PeakOutput

breakfast; muesli

snack; bannana

lunch; wholemeal bread with chicken and ham and low fat mayo toasted

snack; apple

dinner; spaghetti with tinned tomatoes mushrooms onions and quorn

8km run (35mins)

ali.c

Your diet is looking well, but just some suggestions, It seems quite low on good fats and also if you added some protein to your snacks, it would keep you fuller for longer.

maxi-twist

If you need some god fats, id really recommend just throwing in a heaped tablespoon of milled flax seeds onto your muesli.

PeakOutput

maxi-twist wrote:

If you need some god fats, id really recommend just throwing in a heaped tablespoon of milled flax seeds onto your muesli.

can you get them anywhere???

PeakOutput

ali.c wrote:

Your diet is looking well, but just some suggestions, It seems quite low on good fats and also if you added some protein to your snacks, it would keep you fuller for longer.

missed your comment there thanks for the advice.

I am going to try and rotate the fruit snacks with snacks with protein like peanuts and stuff. I love chicken and all but having 3 times a day just to get protein in would do my head in.

ali.c

Yup there is only so much chicken i can scoff down too. How are you with eggs? they are a great source of protein. I find that i can eat them a lot easier earlier in the day than say tuna.

Yeah you can get most seeds in the supermarket, failing that they also stock them in health food shops too.

PeakOutput

ye i like eggs alright...especially omlettes ill have to add them in for breakfast once or twice a week..........is it really a big deal if i eat whole eggs and not just the whites???

I actually had tuna after my run yesterday forgot to add it in

PeakOutput

breakfast; porridge



lunch; chicken wrap



dinner; roast lamb with potatoes and carrots and corn

snack; tuna

bit of a dodgy day woke up and my bike had a puncture so had to walk to work which meant i didnt have time to bring my lunch and snacks with me

PeakOutput

Yesterday

breakfast; chicken omellete with 3 whole eggs

snack; bannana

20*3* 2ft inclined push ups

10*3* 25kg barbell curls

20*3* sit ups / crunches lifting legs at same time

20*2* standing inclined one armed rows(again need a proper name for these)

12*2* 25kg bench press's

lunch; plain tomatoe sauce and rice

snack; apple

dinner; 2 lean mince burgers grilled and home made oven chips(over cooked the chips but did them well enough to know they are nice)

8km run

PeakOutput

yesterday

breakfast; muesli

snack; bannana and apple

lunch; small pasta salad with chicken

snack; bannana

dinner; spinach and ricotta tortellini with tomato sauce

snack; tuna


20*3* 2ft inclined push ups

10*3* 25kg barbell curls

20*3* sit ups / crunches lifting legs at same time

20*2* standing inclined one armed rows(again need a proper name for these)

12*2* 25kg bench press's

PeakOutput

yesterday

breakfast; porridge

snack; bannana

lunch; apple

snack; bannana

dinner; chicken stir fry with cashew nuts mushrooms and white rice

the scales say iv lost almost 3lbs in the last week

PeakOutput

finally i can log in..........

ok after a disasterous weekend(due to gigs and parties etc etc) i got back on track yesterday. I dont think i did too much damage as besides the alcohol i hardly ate at all so it wasnt like i piled in the calories but sure we will see what happens.

yesterday;

breakfast; bran flakes

snack; yoghurt

lunch; small portion of chips with ribs in a bun

snack; apple

dinner; microwave egg fried rice with tomatoe sauce

9km run

walt0r

Cmon Peak!!!!

PeakOutput

yesterday;

breakfast; bran flakes

snack; yoghurt and apple

lunch; pannini with chicken and cheese

dinner; tomatoe sauce with mince and spaghetti

snack; tuna

PeakOutput

yesterday

breakfast; cant remember but der was no milk so i mightnt of had anything

snack; apple

lunch; pannini with chicken and cheese

dinner; 3egg omlette with ham and cheese

snack; small chicken and pasta salad with peppers

20*3* 2ft inclined push ups

10*3* 25kg barbell curls

20*3* sit ups / crunches lifting legs at same time

20*2* standing inclined one armed rows(again need a proper name for these)

12*2* 25kg bench press's

now today iv had the ****test day iv had in a long time which started but did not finish with failing my driving test. then getting home to find my parents had come back from the country a day early and they flipped at me for the house being a mess(it was my fault after the weekend but i told them that)

so iv loads of crap to bash out of my system so im gonna try and do 12km with some circuits and now iv said it here i can hardly chicken out

PeakOutput

ok done.

4kms including;

7*parrellel bar push ups

6*pull ups

20*1.5 foot inclined push ups

= 20mins

*3

felt fairly ok after it considering its 4km more than iv run before and not in as foul a mood

ali.c

sorry to hear about the driving test, still there is always next time!

PeakOutput

ali.c wrote:

sorry to hear about the driving test, still there is always next time!

i literally failed it in the car park at the end of the whole test thats whats so annoying

already applied again tho so fk it

PeakOutput

ok so iv neglected updating this over the weekend but basically.

friday and saturday i did

20*3* 2ft inclined push ups

10*3* 25kg barbell curls

20*3* sit ups / crunches lifting legs at same time

20*2* standing inclined one armed rows(again need a proper name for these)

12*2* 25kg bench press's

and sunday i did 8km run but there was a difference this time.

basically the first time i ran 4km my brother came with me(he is 17 and has been playing basketball alot for the last 4/5 years while i have been lazy) and he beat me over the 4km by about 5mins. yesterday he came with me again and at the end of the 4km we sprinted for about 250/300mtrs and he beat me by about 5feet i was exceptionally happy with this but then we were running back again for 4km and this time he needed to stop and i beat him by about 5 mins getting back to the start. now obviously he hasnt been training for running but im happy with the improvement in the last 2 maybe 3 months as running on your own you never really know if your going faster or slower or whatever.

back to strict dieting tomorrow scales says 12.5st

PeakOutput

today

25*3* 2ft inclined push ups

12*3* 25kg barbell curls

25*3* sit ups / crunches lifting legs at same time

20*2* standing inclined one armed rows(again need a proper name for these)

12*3* 25kg bench press's

PeakOutput

today;

10km-60mins(roughly)

PeakOutput

today

25*3* 2ft inclined push ups

12*3* 25kg barbell curls

25*3* sit ups / crunches lifting legs at same time

20*2* standing inclined one armed rows(again need a proper name for these)

12*3* 25kg bench press's

PeakOutput

yesterday;

4km;15mins

4km; 19mins

PeakOutput

woke up on saturday ready to rock and then stupidly went for a fry with my dad and bro and for some reason it was all down hill from there.

got home watched some tv then went for my run and i could only manage one lap

4kms including;

10*parrellel bar push ups

7*pull ups

25*1.5 foot inclined push ups

went out saturday night and didnt do anything sunday as usual

yesterday

25*3* 2ft inclined push ups

12*3* 25kg barbell curls

25*3* sit ups / crunches lifting legs at same time

20*2* standing inclined one armed rows(again need a proper name for these)

12*3* 25kg bench press's

last barbell curl was a fail for sum reason and my arms were in tatters after

today im going to aim for 8km in 30mins so we will see what happens.

edit; and oh ye i got gourmet nutrition to day so am looking forward to studying that in work tomorrow instead of actually working

PeakOutput

4k-16/17mins
4k-16mins

felt knackered on the way out as if i was really puchin it but the way back felt much shorter


also i dont find myself out of breath really at all anymore but my legs are still just as sore should i be pushing a bit harder do people think??

PeakOutput

yesterday

25*3* 2ft inclined push ups

12*3* 25kg barbell curls

25*3* sit ups / crunches lifting legs at same time

20*2* standing inclined one armed rows(again need a proper name for these)

12*3* 25kg bench press's

today

4kms including;

10*parrellel bar push ups

7*pull ups

25*1.5 foot inclined push ups

*2

im going out tonight but wont be drinking so i plan on getting up at a reasonable hour and doing a 2 hour cycle. this involves me buying a new front tire and tube which iv been putitng off but iv put this up here so i gotta do it now

justsomebloke

could I just suggest that you should try and ad some more variety to your workout, do you workout at home, if so try and add things like lunges, dumbbell/barbell thrusters, dips and burpees, more pull ups, Bent over rows and deadlift as these will all help you achieve the look that you are looking for.