kiwiboy01red’s BodyBlog

Looking for some advice please,

I workout during my lunch hour which is from 12:30 to 1:30,the advise i am looking for is how should i work out when to eat and an idea into what to eat.

this is what today looked like-

7am 200g porridge,2whole eggs 3 egg whites

10am 1 banana,protein shake

12pm 3 scoops no-xplode with water

1:45 pm protein shake,1 apple

3pm 150 gr chicken breast

5pm 120g steak green salad or broccoli

7pm 200g cottage cheese

i am looking to try and cut away some excess weight,

any help or advise would really help

My new workout is still going great guns,really starting to feel the change in myself.

Todays workout was a killer leg workout that left me smashed,10 sets of 10 reps this is really working for me,but the real test will come when i change it back up in 3 weeks and see if i can get the weights up a bit.

 Have just started taking the gaspari superpump 250,have to say this is stuff is awsome the last 2 days workouts i have just powered through and the pump lasts for ages.

HIIT training is going well too,feel my self getting fitter and is kicking away the bodyfat as well,so will be looking to post some more photos at the end of the month

Another great workout,am seeing slight gains at the moment which is awsome,weight has dropped as well which is even better.

workout 7- was a HITT session same as week 1 but rest periods have dropped,

5 min warm up

6 x 30sec sprint intervals

6 x 60sec rest periods

5 min warm down.

Rest period dropped by 30 secs but really noticed it was a burner,but felt good at the end,have added ab workout for after it.

Workout 8- german volume training.

 10 sets of 10 reps with 60secs rest betwen sets-seated barbell shoulder press

 10 sets of 10 reps with 60secs rest between sets-assissted dips(body weight-60kg= 60kg lifted)

3 sets of 12 reps with 60secs rest between sets- bent over lateral raise-(10kg,10kg,12kg)

3 sets of 12 reps with 60secs rest between sets- seated lateral raise-(9kg,10kg,10kg).

still can’t get arms fully stretched above my head awsome.

Today was another killer session,chest and back,

Still feel pumped while it seems the weights are light it is a killer when do these workouts.

Bench press - 10 sets of 10 reps with 60secs rest between sets. 60kg

Pull-ups- 10 sets of 10 reps with 60 secs rest between sets (assissted pull ups bodyweight-60kg = 58kg)

dumbbell flyes-3 sets of 12 reps with 60 secs rest ( 16,16,18kg)

one armed dumbbell row- 3 sets of 12 reps 60secs rest (30,30,30kg)

Loving this german volume training,

Am thinking of adding gaspari superpump 250 to my supps as have read some good reviews on this,so we will see

today started at 6.30am with my 3rd HIIT session or as i like to call it -lung buster session!

5mins warm up

6 x 30sec sprint intervals

6x 90sec rest intervals

5min cool down

Felt good today with this and really cained it.

12.30 GVT session,arms

barbell curl- 10sets 0f 10 reps 60secs rest (25kg)

tricep rope pull down-10sets of 10 reps 60secs rest(25kg)

DB hammer curls superset with tricep kickbacks- 3sets of 12 reps 60secs rest(HC-22kg,TK-8kg)

seems like i sound like a brocken record but who cares,What a pump my arms are rock its awsome.

Next 2 days are rest days apart from some light cardio and ab work,looking foward to it as every muscle has a bit of sorness,which is something i haven’t felt in while.But every part of it is worth it .

body is pumped and have lost a bit of bodyfat as well BONUS

Day 4 of my training and feeling good,legs are pretty sore after the squats but love the feeling.

todays session was

overhead barbell shoulder press-30kg 10sets of 10 reps with 60secs rest,

assissted dips (bodyweight-50kg=68 kg) 10sets of 10 reps with 60 secs rest

bent over DB lateral raise-3sets of 12 reps (10,12,14kg)

seated DB lateral raise 3sets of 12 reps (9,10,10kg)

This was intense struggled to lift my hands above my head,but at least its taken my mind off my legs.

Really enjoying the change up.

Day started this morning at 6.30am with a HIIT session,blew the lungs something wicked

5 mins warm up

6×30 sec sprint intervals

6×90 sec rest intervals

5 mins warm down.

this is my second session this week and am enjoying it,forcing myself out of my comfort zone.

Have some wicked muscle soreness after the last two days of the GVT,so was glad it was a rest day today but am looking forward to hitting tomorrows session head on.

Have to say it again feeling refreshed and looking forward to every workout again.

Day two of my new workout and feeling good,

Chest and back are both feeling pretty sore after yesterday which is awsome.

Todays workout was legs and abs,

Squats- 80kg 10 sets of 10 reps with 60 secs rest between sets

leg curls - 20kg 10 sets of 10 reps alternating legs(10 sets per leg)

weighted crunch-15kg 3 sets of 20 reps with 60 secs rest between sets.

seated calf raise -65kg 3 sets of 15 reps supersets with bodyweight standing calf raise, 60 secs rest between sets.

what a pump at the end of this,was totalled, really burnt the legs.

Still have that wobbly leg feeling.

Really feeling energized and looking forward towards each workout,Body seems to stay pumped for a longer period at the moment.

I think the 4 days rest has helped alot and allowed me to rest up .

Bring on day 3!!

Today i changed things up a bit,have found myself feeling flat and hitting a wall with my current workout.

I was stuck on the same weights for about 3wks and just couldn’t make the jump up,so took the past 4 days off and just done a bit of light cardio.

But back and feeling fresh today, have done a bit of research over the past few days in how to change things up a bit and came up with HIIT training and something called German Volume Training.

I found these on this site which is absolutly full of brilliant knowledge.

My day started at 6.30am with my first HITT session - 5mins warm up,6×30sec sprint intervals,6×90sec rest intervals followed with 5mins warm down,this had my lungs totally burning and gasping for air .this was the hardest i had worked in a while and felt good.

12.25pm german volume training-workout looked like this for my chest and back.

bench press 60kg -10 sets of 10 reps with 60secs rest in between each set

dumbbell flyes -3 sets 10 reps 14,16,18kg.with 60 secs rest in between each set.

assissted pull ups 65kg, 10 sets of 10 reps with 60 secs rest between each set.(bodyweight is 118kg so was actually lifting 53kg)

one arm dumbbell row-3 sets 10 reps 30,30,30kg with 60secs rest in between each set.

this was one of the hardest workouts i have done in a long time and am feeling it tonight,chest still feels pumped as does my back.

Has any body else tried this type of workout,what are your thoughts on this,would really like some feedback on this positive or negative,

as have decided to embark on this training for the next 4-6wks