africanlad’s BodyBlog

Hi folks

Sorry for the break in transmission of my results, but I have been out of action with the flu in the last week and I am off to Sunny Africa for holidays in a few days time.

I will recommence my regular daily postings in Jan 08.

Thanks for visiting my blog.

Back on track with vengeance today. I have pulled my diet together and had a good leg workout. The key to a successful diet in my case is being prepared… have the right food in the cupboard helps me to eat the right stuff. When I haven’t got the right food stuff at hand I go and shop – usually for the wrong stuff. I have also eaten a bit more cabs with low GI to keep me filled for longer. 

What I ate today: 

Café Latte 

Green Tea 

Coffee decaf with milk 

Muller light yogurt 

Scottish Oats 

Tea 

Potato 

Chicken coronation filling 

Energy sweet 

Maximuscle slim meal 

Coffee 

Total Kcals 1,706. (My metabolic rate of consuming calories is around 2,450) Although the total calories are lower I had to drop the protein intake and eat more carbs to keep me filled. It also helped me to work out better having a bit more carbs through the day. My protein intake was 119g (31%). 

My workout consisted of: 

A 5 minute warm-up on the X-trainer, then 

Squads - 60kg X 20 / 15 / 15 then 90Kg X 8 / 8 / 8 then 100Kg X 7 / 6 then 70kg X 9 

Lying leg curls - 40Kg X 15 / 15 / 11 

Standing calf raises - 88kg X 18 / 15 / 11 

Hip abductor 50Kg X 15 / 12 / 11 in a super set with Hip adductor 60kg X 15 / 12 / 11 

The work out lasted about 40 minutes. 

Got around 6 hours sleep. 

I managed to start the day with a training session followed by a Yoga session which is good for stretching. The diet is not yet quite as low as I hoped for but I am working on keeping it as clean as possible. 

What I ate today: 

Protein - Whey 

Muller light yogurt 

Egg shake 

Coffee decaf with milk 

Hummus 

Baggett 

Beef Jerky 

Muller light yogurt 

Mozzarella (150g) 

Cherry tomatoes (250g) 

Coffee decaf with milk 

Coffee decaf with milk 

Total Kcals 2,495. (My metabolic rate of consuming calories is around 2,450) The calorie consumptions are roughly at my burn rate, but I hope that the exercise session in the morning would have helped me to up the burn rate sufficiently. My protein intake was 185g (38%). 

The training for the day consisted of: 

A warmed up of 5 minutes doing push-ups and star jumps 

Pull-up – wide grip – 8 then weighted pull-up wide grip 10kg – 6 / 5 / 5 

Swoops (barbell) - 50Kg X 6 / 4 / 5 / 6 

Stiff leg bend-over (barbell) – 50kg X 12 / 12 / 9 / 12 

Bend over row (barbell) – 50kg X 10 / 10 / 10 

Narrow grip pull down (V bar – palms facing each other) - 91kg X 6 

1.5 hour Yoga session. 

Got around 7 hours sleep.

It was a travelling day today spending most of my time on trains – which was not good for the diet. I plan to pack a few workouts in over the weekend and did not do any exercises today. I discovered to my horror that my usual Friday bacon roll will have to go. The roll, the bacon and the brown sauce weigh in at just under 1k calories… lesson learned. What I ate today: 

Coffee decaf with milk Bacon 

Baggett Starbucks Skinny Latte 

Sandwich Coffee decaf with milk 

Pork loin Mixed vegetables 

Fries Coffee decaf with milk 

Honey and mustard sauce Total Kcals 2,986. (My metabolic rate of consuming calories is around 2,450) A very bad day as far as calorie consumption goes. The weekend ahead will give me some time to eat clean and compensate for the past few days. My protein intake was 213g (37%). 

I did not do any exercises today.  Got around 7 hours sleep. 

Another mad day in the office which meant no exercise but at lease the diet was cleaner. 

What I ate today: 

Protein - Whey 

Muller light yogurt 

Egg shake 

Green Tea 

Chicken 

Coffee decaf with milk 

Coffee decaf with milk 

Muller light yogurt 

Coffee decaf with milk 

Vegetable soup 

Shapers Yogurt & Muesli 

Coffee decaf with milk 

Pecan nuts 

Rice Cakes 

Total Kcals 2,276. (My metabolic rate of consuming calories is around 2,450) Although the total calories are a bit higher than anticipated I got the protein intake right. My protein intake was 168g (41%). 

No exercises today. 

Got around 5 hours sleep. 

It was a slightly better day for training and diet today. I started the day with a work out on chest and arms which has set me up for an energetic day. I am still able to consume the bulk of my calories in the morning and early afternoon, leaving only an energy shake and a light snack for evening time. 

What I ate today: 

Protein - Whey 

Muller light yogurt 

Egg shake 

Salmon 

Toast 

Coffee decaf with milk 

Coffee decaf with milk 

Chicken sweet corn sandwich 

Fruit salad 

Coffee decaf with milk 

Coffee decaf with milk 

MultiPower Protein shake 

Coffee decaf with milk 

Philadelphia cream cheese 

Total Kcals 2,387. (My metabolic rate of consuming calories is around 2,450) Although the total calories are a bit higher than I would have liked it is ok, since it was a training day today and I must have burned more than average calories. My protein intake was 233g (48%). 

My early morning workout consisted of: 

I warmed up with a few minutes on the cross trainer then 

Bench Press (barbell) - 50kg X 15 / 15 / 12 then 70Kg X 8 / 8 / 6 

Cable cross-over - 25Kg X 15 / 15 / 15 then 30kg 12 /12 / 10 

Bicep curl – EZ bar barbell 35kg 10 / 10 / 8 

Triceps super-set: 

Triceps skull crushes 30kg 10 / 8 / 6 

Narrow grip press-up 30kg 10 / 10 / 10 

Wrist curl – barbell 30kg 8 / 6 / 6 

The work out lasted about 35 minutes. 

Got around 5 hours sleep. 

Today was not a good day as far as the diet is consumed. It is for days like these that I started doing this blog with the associated accountability. I was eating everything in sight since I woke up and finished the day with a cookie at friends. It is rather disappointing, but I also know that I have the choice to give up and go the way I always did before and just fall back into the bad eating habits, or I can press through this time and get back on track tomorrow. What I stuffed down: 

Maximuscle slim meal Muller light yogurt 

Scottish Oats Green Tea 

Pecan nuts Mozzarella (150g) 

Cherry tomatoes (250g) Sushi 

Shapers Yogurt & Muesli Peartizer 

Cottage cheese Rice Cakes 

Cookies Total Kcals 2,853. (My metabolic rate of consuming calories is around 2,450) Tomorrow I will have the opportunity to do better… Better get my act together. My protein intake was 114g (21%) for the day while 50% of the calories came from carbs. 

The usual kettle bell training was moved to today, but cancelled in the end due to the rain – the exercise is out in the park. So, no exercise today.  Got around 5 hours sleep. 

Down to business again today. I have had quite a good day regardless of the business presentation with lunch time sandwiches. I was amazed to learn that the red wine I consumed contains no protein (or fat for that matter) but I guess the carbs in the content has a high GL rating, making it empty carbs. The other good thing of the day was that I got to start with a leg workout at the gym and closed with an early night. 

What I ate: 

Egg shake 

Muller light yogurt 

Protein - Whey 

Coffee decaf with milk 

Coffee decaf with milk 

Coffee decaf with milk 

Chicken sweet corn sandwich 

Chicken 

Lamb 

Red wine  

Total Kcals 2,140. My metabolic rate of consuming calories is around 2,450) Better lay off with the wine and I need to cut back on bread and potatoes as my body type just love these stuff for storing fat. My protein intake was 244g (63%) for the day. 

Monday’s are traditionally legs days for me and I tried to keep the reps high and rest periods between sets short. 

I warmed up with a few star jumps then 

Squads - 60kg X 12 / 12 / 15 / 12 then 90Kg X 10 / 8 / 8 then 100Kg X 5 / 4 then 70kg X 10 

Lying leg curls - 40Kg X 12 / 10 / 7 

Standing calf raises - 88kg X 16 / 15 / 13 

Hip abductor 50Kg X 13 / 11 / 10 in a super set with Hip adductor 60kg X 13 / 11 / 10 

The work out lasted about 40 minutes. 

Got around 7 hours sleep. 

Day 7 was a make-up day for the evils the past few days. I like to keep my body guessing what is up next so as to not make it complaisant. I consumed the minimum calories I consider necessary to avoid going into starvation made and cranked up the exercise today.
What I stuffed down today:
Starbucks Skinny Latte
Turkey
Starbucks Skinny Latte
Green Tea
Egg shake
Muller light yogurt
Protein - Whey
Total Kcals 1,210. (My metabolic rate of consuming calories is around 2,450). The bulk of the calorie consumption relates to the egg shake with yogurt and protein, that I consumed after my workout. I manage a protein intake of 54% (152g).
 I managed to do a nice session in the gym. The aim is to work the larger muscle groups concentrating on my back and pushing my heart beat up (keeping the breaks in between the sessions to 30seconds – 1 minute)
I warmed up with 5 minutes on the cross trainer
Pull-up – wide grip - 12 / 8 / 7
Swoops (barbell) - 50Kg X 5 / 5 / 5 / 5
Stiff leg bend-over (barbell) – 50kg X 5 then 70kg X 10 / 10 / 10 / 10
Bend over row (barbell) – 70kg X 5 then 50kg 8 / 7 / 7
Narrow grip pull down (straight bar) - 84kg 7 / 6 / 6 / 5
Military Press (barbell) overhead - 40kg 9 / 7 / 6 / 6
Arnold Press (dumbbells) - 15kg 7 / 6 / 4
Side raises (dumbbells) – 12.5kg 8 / 7 / 7
The work out lasted about 70 minutes.
Got around 7 hours sleep.

Day 6 was a leisure day and I had to attend to the exiting domestic tasks and went out with friends in the evening. I saved my calorie intake for the evening knowing that we will be eating out. I am disappointed that I have not been able to be more restrained, but I am motivated to get my act together on day 7.
What I stuffed down today:
Egg shake
Muller light yogurt
Protein - Whey
Vegetable soup
Baggett
Chicken
Fries
Sweet
Total Kcals 2,490. (My metabolic rate of consuming calories is around 2,450). The bulk of the calorie consumption relates to the evening meal. I manage a protein intake of 35% (175g).
No training today.
Got around 7 hours sleep.