Starting Out

MarcusFenix

Right so Monday got off to a bad start and didn't go, started yesterday instead but its ok cos i'll just do Saturday aswell.

Anyway starting out:

Height 5'7"
Weight around 15-15 1/2 stone.
Likes: long walks and gardening........:p....BLAH,

Anyway i'll post my diet aswell as thats probably just as important.

Brekkie: 2 weetabix with honey +FF milk, 2 slices wholemeal toast w/ butter +marmalade
Snack: 2 plums and a homemade flapjack (trying to copy Transforms kind)
Lunch: Tuna sandwich, low fat mayo, and wholemeal bread.
Dinner: omelette consisting of full onion,tomato,1 sausage chopped up, 1 rasher chopped up,2 chillis,2 small mushrooms and 4 eggs.
Snack: Flapjack.

Went to gym before dinner,

Bench: 40kg 4x8
Squat: 40kg 4x8
Deadlift: 40kg 4x8
Overhead press; 10kg+bar 4x8
Ab crunch machine: 65kg 4x8
For warmup I did 7mins on bike level 10 @ 100rpm

The deadlift could be heavier by 10kg and the squat also, will try that tomorrow(Thursday)

This evening is my HIIT session, :eek: check back later...

Tony Sopranoe

What are your goals?

MarcusFenix

To have abs by Xmas, well that's a major goal, I wanna fit comfortably into a 34" waist, I'm currently a 38, that's my forever after goal, I've always been blocky and short which means when I do put on weight it's really exaggerated and I have no confidence etc etc, basically I want to feel and look good.

MarcusFenix

Breakfast: 2weetabix w/honey and ff milk, 2 slices toast w/butter and marmalade.
Snack: 2 plumbs
Lunch: Brown tuna sandwich, 1 plumb, flapjack
Snack: flapjack
Dinner: 4 poached eggs w/ 4 slices of toast and beans

Workout:

Rower:4 x 1 mins of level 6 at 250m w/ 2 mins rest.
Bike:8 x 1min at 95rpm level 10 w/ 1 min 4rpm in between.

MarcusFenix

Breakfast: 2 weetabix w/ honey and ff milk.
Snack: Flapjack
Snack: Plumb and Tangerine
Lunch: Tin of tuna w/low fat mayo, 2 Plumbs, Tangerine.
Dinner: O'Briens chicken and mozzarella sandwich w/ mini quiche.
Cinema: Half a large popcorn, half large diet coke.:(

Workout: Warmup, bike 7 mins @ level 5 100rpm, stretch|(just my hamstrings)
Overhead bar press: 4 x 8 10kg
Bar crunch: 4 x 8 5kg
Ab Crunch: 4 x 8 65kg
Bench: 4 x 8 40kg
Deadlift:1 x 8 40 kg, 3 x 8 50 kg
Squat: 4 x 8 40kg

MarcusFenix

So last friday:

Breakfast: 2 weetabix w/milk + honey
Snack: plum:o apple
Lunch: Can of Tuna w/low fat mayo, apple plum
Dinner: 2 slices of toast w/mushy peas and beans
Supper: 3 slices brown bread w/ butter + cheese

Workout:
Row 8 x 1 min level 7 (of 10)250m w/ 1 min rest in between
Bike 8 x 1 min level 10(of 25) >/=100rpm w/ 1 min rest in between
Lat pulldown: 4 x 8 47kg
Biceps curl: 4 x 8 6kg (prob step this up to 8 next time)

MarcusFenix

Saturday:

Breakfast: two slices toast w/butter
Lunch: 3 slices brown bread w/butter, cheese
Dinner: Chicken salad,(boiled + griddled chicken breast, tomato, chilli) homemade french dressing.

No exercise

MarcusFenix

Sunday:

Breakfast: 2 weetabix
Lunch: 3 slices brown bread w/cheese
Dinner: 2 falafel burgers w/mayo + lettuce + sweet chilli.
Snack: Oatbake.

No exercise

MarcusFenix

Monday:
Breakfast: 2 slices wholemeal toast w/butter and marmalade
Snack: 2 rivita w/ peanut butter. pear
Lunch: Tuna sandwich, apple, pear.
Dinner: half plate of mince, great pile of mixed veg, tablespoon of spud.

Workout:

Warmup: 7 mins cycling at 100rpm low level
Dead Lift:4 x 8 50kg
Bench: 4 x 8 40kg
Squat 4 x 8 40 kg
Overhead Press: 4 x 8 20kg
3 x 8 v ups
3 x 8 ab excercises, don't know the name but for around 10 secs I supported myself face down with my elbows and forearm, and my toes, held that position, then turned sideways so one arm was supporting me, then moved my hips side to side(up and down), did this again for my other side and repeated the whole thing 3 times.

MarcusFenix

Tuesday:

Breakfast: 2 slices wholemeal toast w/butter + marmalade. 2 weetabix w/ff milk
Snack: 2 rivita w/peanut butter +banana
Lunch: Tuna + lettuce sandwich on wholemeal bread w/ butter
Dinner: Fish goujons w/ oven chips(handfull) and mixed veg

Had little bits of fruit aswell during the day, about the equivelant of 3 apples.

Workout:
Row: 8 x 1 min at level 7 to do 250m w/ 1 min rest in between
Bike: 8 x 1 min at level 12 at 100 rpm w/ 1 min at level 3, 55-70rpm
Lat pulldown: 4 x 8 47kg
Biceps Curl: 4 x 8 6kg
stretch

MarcusFenix

Wednesday:

Breakfast: 2 slices wholemeal toast w/marmalade + butter weetabix w/ff milk
Snack: 2 rivita w/peanut butter and handfull of grapes
Lunch: Tuna sandwich w/ wholemeal bread, lettuce and pickled onions. pear
Dinner: 2 pittas w/ griddled turkey(no oil), lettuce, tomato, low fat mayo, cheese, homemade mayo(egg yolk,dijon mustard,sunflower oil,garlic,parsley, 2 chillis, sea salt, black pepper) and pickled onions.

Workout:
Bench:3 x 8 40 kg, 1 x 8 50 kg, 1 x 8 60 kg
Dead Lift: 1 x 8 50kg, 3 x 8 60kg
Squat: 3 x 8 40kg, 1 x 8 50kg
Overhead press: 4 x 8 20kg
Ab Crunch Machine: 4 x 8 65kg
V ups: 4 x 8
Biceps Curl: 3 x 8 8kg, 1 x 8 10kg
Bike: 7 mins at level 4 doing 100rpm

MarcusFenix

Thursday:

breakfast: 2 slices wholemeal toast w/ butter + marmalade. 2 weetabix w/ ff milk cup o coffee
Snack: 2 rivita w/ peanut butter
Lunch: ham, dijon mayo and pickled onion sandwich on wholemeal bread.
Snack: banana.
Dinner: Tiny slice cold pizza:o, simply ccok fish, plaice i think. mixed veg, 1 scoop of spudz.

Workout:
Row: 8 x 250m at level 7 w/ 1 min rest in between complete in 14min 46 sec
Lat pulldown: 4 x 8 47kg
Biceps Curl 4 x 8 8kg
Bike: 8 x 1min at 100rpm level 12 of 20 w/ 1 min rest in between.

MarcusFenix

havent done a rap since last thursday:mad:, ive been ill all week with flu like thing, will be back on track from monday.

Diets all over the place too.

MarcusFenix

Back yesterday.

Breakfast: 50g porridge, mixed with tblspn of milk and honey.
Snack: Pack of small tesco oatcakes(6), 2 small apples
Lunch: Chicken Cupa soup, 2 small apples
Snack: Had a snickers before gym, I know I shouldn't but nothing in work healthy and I was starving! ii'll be more prepared in future.
Dinner: bowl of mince in tomato ragu + a chopped up rasher, 2 slices of brack.
Snack: Nature valley bar.

Workout:

Bike: 7 mins level 3 at around 95rpm
Dead lift: 4 x 8 60kg
Squat: 1 x 8 40kg, 3 x 8 50kg
Bench: 2 x 8 40kg, 1 x 8 50kg, 1 x 8 60kg
Overhead press: 4 x 8 20kg
Clam: 4 x 8
Ab crunch machine: 4 x 8 65kg

MarcusFenix

Yesterday (tues 27th)

Breakfast: Bowl of porridge w/ honey + milk. Cup o java

Snack: two small apples, few hazlenuts

Lunch: Chicken pitta w/sweet chilli and low fat mayo, cup a soup.

Dinner: 6 mince tachos w/ salsa + cheese, half nature valley bar

Workout:
Row: 8 x 1 min @ level 7 doing 250m w/ 1 min rest in between
Bike: 8 x 1 min @ level 10 @ 100rpm w/ 1 min slow in between
Lat pulldown: 4 x 8 47kg
Biceps Curl: 4 x 8 8 kg

MarcusFenix

Yesaterday Wednesday
Breakfast: Bowl porridge w/honey little milk
Snack: Apple, orange
Lunch: egg,ham,beetroot,lettuce,tomato,salad cream,peppers in a bowl. Cup a soup, apple orange
Dinner::o half small pepperoni and cherri tomato goodfellas special thing pizza and hand full homemade baked wedges.

Excercise:

Bike: 7 min warmup low level at 100+ rpm
Squat: 1 x 8 50kg, 3 x 8 60kg
Deadlift: 4 x 8 60kg
Bench: 4 x 8 50kg
Biceps Curl: 4 x 8 8kg
Overhead press: 4 x 8 20kg
Ab crunch Machine: 4 x 8 65kg
Clam:(v-up on a machine thing): 4 x 8

MarcusFenix

Yesterday (thursday)

Breakfast: Porridge, w/small bit of milk and some honey. I should mention the porridge is always made with water.
Snack: apple and orange
Lunch:Ham and tblspn of potato salad pitta. cup a soup
Snack: snickers before gym:o
Dinner: Another pizza like yesterday and two slices of fruit brack(its all I had at home yesterday,im broke!)

Workout:

Bike: 8 x 1 min @ 105+rpm level 10 w/ 1 min rest in between
Lat pulldown: 4 x 8 47kg
Biceps Curl(dumbell always):4 x 8 8kg
Row: 8 x 1 min level 7 to do 250m w/ 1 min rest in between. I varied my times as my arms were hanging by min 8 but on average it was just under a min for 250m, around 55 sec.

I know my eating has been awful last two days but apart from the snickers I havent touched deep fried/****e food. As bad as a pizza is, the base is the worst, and the base on these were very thin. Still I feel guilty about it and I wont be falling off the wagon anytime soon.

MarcusFenix

Bank holiday weekend+ NOTHING DONE + gym closed monday, no drink or anything at weekend so isa not so bad!


Anyway, Tuesday:

Breakfast: Bowl of special K
Snack: Apple
Lunch: Tuna+sweetcorn sandwich w/low low and wholegrain bread.
Dinner: Oven made wings

Workout:
Cycling: 7:00 mins at 100rpm level 5
Bench Press: 1 x 8 40kg, 3 x 8 50kg
Squat: 4 x 8 60kg
Dead Lift: 4 x 8 60kg
Overhead bar press: 4 x 8 20kg
Biceps Curl: 4 x 8 8kg
Ab crunch: 4 x 8 60kg
Clam 4 x 8 crunches with 15kg at my feet.

MarcusFenix

Wednesday:
Breakfast: special k
Snack: apple and banana
Lunch: apple and tuna+ sweetcorn sandwich w/ lettuce, low low wholegrain bread.
Dinner: 2 wholegrain pittas w/ gammon steak,pickles,grated cheese,mustard, ketchup
Snack: Handfull of ginger nut biscuits:o

Workout:
Rowing: 8 x 1min to do 250m at level 7 w/ 1 min rest in between
Cycling: 8 x 1 min at 100rpm+ at level 12 w/ 1 min at level 5 60rpm in between.
Lat Pulldown: 4 x 8 47kg
Biceps Curl: 4 x 8 9kg
Clam 4 x 8 crunches with 15kg at my feet.

MarcusFenix

Yesterday Thursday:

Breakfast: Bowl of porridge made with water cup o coffee
Snack: Small orange,probably tangerine. 2 rivita w/peanut butter.
Lunch: Banana, orange thing^^^ brown pitta w/ ham + american style mustard
Dinner:4 pittas, 2 with gammon,cheese,pickled onion,ketchup and mustard, 2 with just ham and mustard.

Workout:
Cycling: 7 mins at 100 rpm+ level 5
Bench: 1 x 8 40kg, 3 x 8 50kg
Overhead press: 1 x 8 20kg, 3 x 8 30kg
Bicep Curl: 4 x 8 9kg
Squat: 4 x 8 60kg
Dead lift 2 x 8 60kg, 1 x 8 70kg, 1 x 8 90kg
Clam: 4 x 8 15 kg
Ab crunch machine: 4 x 8 60kg

MarcusFenix

Friday 6th August

Breakfast: Bowl of porridge, 50g oats 300ml water. Coffee
Snack: Apple
Lunch: Brown pitta w/ham = dijon mustard
Dinner: 3 fajitas, chicken, lettuce, cheese, sour cream, salsa. Flour tortillas.

Workout:

Rowing: 8 x 1min at level 10, to do 250m w/ 1min rest in between
Cycling: 8 x 1 min at level 12 100rpm w/ 1min at level 4 6orpm in between
Biceps Curl: 4 x 8 9kg
Lat Pulldown: 4 x 8 47kg
Ab crunch: 4 x 8 60kg
Clam: 4 x 8 15kg

MarcusFenix

Monday 9th august

Breakfast: 50g porridge oats w/300mls water + maple syrup
Snack: Apple
Lunch: Brown bread sandwich w/ham + easi single.
Dinner: 2 homemade cheese burgers w/handfull oven chips. Ketchup + easi singles on burgers.

Workout

Cycling: 7 mins level 5, 100rpm
Biceps curl: 4 x 8 9kg
Lat pulldown: 4 x 8 47kg
Ab crunch: 4 x 8 60kg
Clam: 4 x 8 15kg
Bench: 1 x 8 40kg, 3 x 8 50kg
Squat: 4 x 8 50kg
Deadlift: 3 x 8 70kg, 1 x 8 90kg
Overhead press: 4 x 8 30kg, this was a waste of time, must get the instructor to show me the proper technique tomorrow because I can't feel sh!t after doing this(no tightness, tiredness, nothing!)

MarcusFenix

yesterday Tuesday:

Breakfast: Bowl special K, coffee
Snack: Pitta w/ham + mustard, apple
Lunch: Pitta w/ham + mustard, apple.
Dinner, Egg salad(effing disgusting so it was) two grilled cheese sandwiches.
Snack: Half a flapjack.

Workout:
Rowing: 8 x 1min at level 10 to do 250m w/1min rest in between
Cycling: 8 x 1min at level 12 100rpm w/1 min level 4 doing small rpm
Biceps curl:4 x 8 9kg
Lat pulldown: 4 x 8 47kg
Ab crunch: 4 x 8 60kg
Clam: 4 x 8 15kg

MarcusFenix

Wednesday
Breakfast: bowl porridge w/maple syrup
Snack: Apple,orange
Lunch: Ham sandwich
Dinner: omelette w/ roasted butternut squash "chips" in omelette-4eggs,parma ham,onion,blue cheese.
Snack: Bag of snax, half flapjack.

Workout:
Cycling: 7mins at level 5 100rpm
Bench: 1 x 8 40kg, 3 x 8 50kg
Biceps Curl: 4 x 8 9kg
Squat: 1 x 8 60kg, 3 x 8 70kg
Dead Lift: 1 x 8 70kg, 2 x 8 80kg, 1 x 8 100kg
Overhead Press: 4 x 8 20kg
Clam: 4 x 8 15kg
Ab Crunch: 4 x 8 60kg

MarcusFenix

Thursday:
Breakfast: Half bowl of porridge, muller corner, vanilla choco balls, dunno what I was thinking!
Snack: Apple and orange.
Lunch: orange and ham sandwich
Dinner: omelette and butternut squash "chips" see ^^^^
Snack::o chocolate brownie, biscuit and a pack of 4 of those little ryvita breakfast biscuit things:o

Workout:
Rowing: 8 x 1min rowing at level 10 for 250m w/1min rest
Lat pulldown: 4 x 8 47 kg
Biceps Curl: 4 x 8 9kg
Ab crunch: 4 x 8 60kg
Clam: 4 x 8 15kg
Cycling: 8 x 1min at 100rpm @ level 12 w/1min rest at level 4 ~60rpm - This kills me!

MarcusFenix

Anyone any feedback/improvements/questions?:(

Hammar

1x8 100KG deadlift,good work.I see your bench and squat are coming along nicely aswell.
Hows your goals,(34inch waist, reduction in bodyfat) coming along?

MarcusFenix

Thanks I'd like to be 'good' at at least one of the big 3, my bench has always been my weakest but if I'm improving in any way I'm happy.
Well as you prob can see my diet isn't ideal but my stomach still is waaaay flatter. My jeans that I wear to work are 38 and when I started this they were snug, now they are always loose and my belt doesn't tighten enough!

I'm happy with the progress but I still have ling way to go, scales said yesterday I lost half a stone, doesn't really bother me though ad they are inaccurate and I want body fat loss not just weight!

Thanks for the FB!

MarcusFenix

Friday:
Breakfast: half of my usual porridge, coffee
Snack: ryvita breakfast biscuits 4, orange, handful mixed nuts/sry fruits
Lunch: roast beef slices,2 oranges, banana, handful mixed nuts/dried fruit
Snack: orange, rice cracker
Dinner: 4 boiled eggs with lettuce cherri tomatoes cheese and salad cream.
Snack: rice cake

Workout:
Cycling: 2 mins , level 5 100rpm
Bench: 1 x 8 40kg, 3x8 50kg
Biceps curl: 4x 8 10kg
Overhead press: 4x 8 20kg
Dead lift: 1 x 8 70kg, 2 x 8 80kg, 1x 8 100kg
Squat: 4x8 70 kg
Ab crunch: 4x8 60kg
Clam: 4x8 15kg

MarcusFenix

Monday
Breakfast: 3/4 bowl of porridge w/dried fruit and maple syrup
Snack: two rice crackers and apple, small orange
Lunch: 3 small oatcakes plain, apple,orange
Dinner: 4 egg omellette w/onion,pepper and cherri tomato. 2 sausages (80%+ pork from butcher)

im not sure about the oatcakes, they taste fine and come in handy 4 packs which, if i'm having i'll have the four. Not sure if these are as low in carbs as I would like as they seem kind of heavy.

Workout: Cycling: 7 mins at 100rpm low level
Bench: 4x8 50kg
Biceps curl: 4x8 10kg
Overhead Press: 4x8 20kg
Squat: 1x8 50kg, 2x8 70kg, 1x8 80kg
Dead Lift: 3x8 80kg, 1x8 100kg
Ab crunch: 4x8 60kg
Clam: 4x8 15kg

MarcusFenix

Tuesday

Breakfast: 2 crumpits w butter, cup of cooffee
Snack: two rice cakes, small orange, apple.
Lunch: Small pack of oat cakes, orange, apple.
Dinner: same as monday

Workout:
Rowing:8 x1 min reps to do 250m at level 10 w/1min rest in between
Biceps: 4x8 10kg
Lat Pulldown: 4x8 47kg
Cycling: 8x1min reps at 100rpm level 12 w/1 min low rpm low level in between
Clam: 4x8 15kg
Ab crunch: 4x8 60kg