The 90 Day Challenge: Milk Log



  • Current Weight: 77kg

    Desired Weight 75 kg

    Short term goal: Get the certificate at the YMCA for the most visits in February. I am quietly confident I am almost there - have been working on this all month. Do this by going in once or twice a day and swiping card. I want to enhance these visits by actually working out while there.

    Longer term goal: Have lost about 10 kgs over the last year, but have plateaued (sp?), and can't seem to lose anymore. While I am pleased to have lost weight, I would like some sort of shape to go with it. I think I should be able to do this with more attention.



  • Monday (Yesterday):

    Went to the gym in the morning, but legs were still sore from another work out, so did cardio for half an hour. Had breakfast when I got to work. Apparently you burn 40% more fat if you do cardio before breakfast. The day went well, unitl I got home and had Chinese for dinner.

    Tuesday (today):

    Not a good day. Got ready for the gym, but sky were incosiderately playing The God Father Part 3. Considering I watched the first 2 over the weekend, I really had to watch a little of it, which turned into 45 mintues. I had a token effort of 25 mintues on weightsat the gym. Don't worry - still swiped the card so still on track to be top visitor in February.



  • Wednesday:
    Not the worst day, still watched too  much sky before the gym. Usually I am supposed to do weights, and then 15 minutes cardio. The cardio is on the cross trainer and you go hard for 30 seconds, then medium for a minute, and then back to hard for 30 seconds and so on. Anyway, when I am running late I flag the cardio - like today. Was pretty good eating wise. Vegemite and chip sandwiches and a yoghurt for lunch, and an orange in the afternoon. Should be having chicken nibbles and vegetables for dinner tonight.



  • Thursday (yesterday):
    Not too bad, but once again got to the gym late so had to flag cardio. Did a few minutes on skipping rope as a token gesture. Ate reasonably well, except for a muffin with lunch.

    Friday (today):
    Off to a great start as I completed my whole workout this morning. Feel great about it. Been to the gym and scanned my card every morning this week - which is good, but will it be enough to get the top visitor for the month? I think I may need to throw in a couple of extra workouts in the afternoon to make sure.

    Every morning before the gym I have a coffee and breakfast (usually whole grain toast). I often have another coffee sometime during the day. Obviously no coffee is better than any, but is there anything wrong with this intake of coffee really?



  • Friday continued...

    I had Fried Rice for lunch and am going out for dinner tonight. My proudest moment of the day came when I declined an after-work Friday beer, and it's been one of [i]those[/i] Fridays too!



  • 👏 Onya Milk - a shining example for all of us.



  • Cheers Nick  - I just go where God takes me.

    Saturday:
    Today I pretty much had a day off healthy food wise. Maccas for breakfast, left over pizza for lunch, and nachos for dinner - plus I am about to get my desert on. Couldn't imagine much worse I guess. I did have a good workout at the gym today though.

    I am losing confidence about getting the February award for most visits to the gym. I keep seeing the same people everytime I go. I think I will have to pull out something real special over the next few days to take the award.



  • Go morning and afternoon. That'll show em



  • I'll see if I can get in another couple of arvo's in to get the visits up.

    I've been to the gym the last 2 days, and have eaten ok - heaps of room for improvement in the nutrition area though.

    Have booked in for a reassement for Thursday. It's well pass due. I think I am subconsciously cheating my way through every single exercise.



  • Well, my main goal was to get the top visitor for February. Unfortunately I was unsuccessful. 27 visits (in a 28 day month) was only good enough for second place. The winner took it out with 34 visits - which I find impossible to compete with, and I wouldn't want to. Pretty disappointed though.

    Not only that, since my last assesment in October I have gained 400 grams, and body fat has increased slightly. Now, the increase is marginal, so I am pretty much the same - but the point is what the hell have I been doing? I should have been improving, not getting slightly worse. I have been pretty dejected, and have shyed away from the Fatbusters forum out of shame.

    Anyway, a new month, a new programme, and probably the kick up the arse I needed. Bring it on.



  • You shouldn't be disappointed; you should be delighted. 27 visits in 28 days is an example to all, and deserves a Fatbusters Gold Medal. MvJ is proud of you.

    The guy who did 34 visits was probably gay and only there to hang out in the showers.

    I apologise if that puts you off the showers.

    Anyway, keep us up to date with your March progress.



  • Thanks MvJ. I did want the certificate, but finding out the other guy went 34 times in 28 days made it a lot easier to take. I haven't seen anyone lurking around the showers - but he must have had some alterior motive - maybe to look at the beautiful gym people (not that there are many of those at the Mt Albert YMCA).

    I have spent the last 2 trips to the gym getting my new program shown to me by the instructor. It looks pretty tricky, but I am pretty excited about it. It hurts just getting shown how to do it.

    Over the weekend I played force back for a couple of hours with my mates. I love that game. Anyway, my whole body still aches. Pretty good workout.



  • [quote]but the point is what the hell have I been doing? I should have been improving, not getting slightly worse[/quote]

    Imagine if you had been doing nothing at all, you would have gained 4 kilos and way more BF...

    And in your earlier post you were saying that you thought you must have been cheating your way through each exercise, and it looks like you were right eh...?



  • Not to mention that being as light as you are, you're likely to put on a bit of muscle when you're exercising. How tall are you?



  • This week is going well. No soft drink, and good food so far.

    Gym wise I have just finished going through my programme for the 2nd time, so am getting the hang of it. However, I still run out of time and don't get to the cardio. Have to try and start getting there earlier. Getting sore muscles, which is great as I haven't had that for a while.

    [quote name='BartMan']
    Imagine if you had been doing nothing at all, you would have gained 4 kilos and way more BF...

    And in your earlier post you were saying that you thought you must have been cheating your way through each exercise, and it looks like you were right eh...?
    [/quote]
    Yeah, I think if you are left to your own devices your technique slips over time - unless you are really proficient at the gym. So losing some condition despite doing those exercises could be a good example of that. An even better example is that I can't do as heavy weights as a few weeks ago - presumably because my technique was not right before.
    I also probably wasn't pushing myself as I should have been. I can see why having a gym partner must help a lot with this sort of thing.

    [quote name='Nick the Aussie']
    Not to mention that being as light as you are, you're likely to put on a bit of muscle when you're exercising. How tall are you?
    [/quote]

    Only about 5 foot 10 at the most, so I'm pretty light. I lost a lot of fat last year, so body weight is still how I seem to guage success. Realisically I shouldn't care what I weigh. I am really just trying to get body fat down and lean muscle mass up. Try and get some bloody shape for once.



  • Fuck yer a broomstick! Though I'm somewhat jealous that you're 40kg lighter than me despite being about the same height ... :shifty:

    What you need my man are the big muscle exercises. Let's face it - how often do you lift something using JUST your bicep? Isolated training in some weights programs is a crock unless you just want a bit of useless bulge - these exercises give you "real world" strength in addition to shape and lean, hard muscle:

    Squats - all legs + back
    Deadlifts - upper legs + back
    Bench Press - mainly chest but also triceps, trapezoids, deltoids
    Shoulder press - trapezoids, deltoids, upper back, triceps
    Chinups - upper back, laterals, biceps, forearms
    Dips - chest, triceps, forearms

    There are a couple of variations to chinups of course - overhand wide grip is more for the back (and sometimes called Pull-ups as opposed to chinups) whereas underhand (palms facing toward you or "supine") is more for the arms themselves, particularly biceps.



  • I had a good week. Healthy eating, and daily gym visits in the morning. Still struggling to finish my work out though. Need to get quicker - which should come as I get used to the new exercises. I also need to get there earlier unfortunately.

    Not a good day today - flagged the gym this morning and will be having junk for both lunch and dinner. St Paddy's Day and all...
    Anyway, will have to be a good boy of the weekend now.



  • [quote name='Nick the Aussie']
    Fuck yer a broomstick! Though I'm somewhat jealous that you're 40kg lighter than me despite being about the same height ... :shifty:

    What you need my man are the big muscle exercises. Let's face it - how often do you lift something using JUST your bicep? Isolated training in some weights programs is a crock unless you just want a bit of useless bulge - these exercises give you "real world" strength in addition to shape and lean, hard muscle:

    Squats - all legs + back
    Deadlifts - upper legs + back
    Bench Press - mainly chest but also triceps, trapezoids, deltoids
    Shoulder press - trapezoids, deltoids, upper back, triceps
    Chinups - upper back, laterals, biceps, forearms
    Dips - chest, triceps, forearms

    There are a couple of variations to chinups of course - overhand wide grip is more for the back (and sometimes called Pull-ups as opposed to chinups) whereas underhand (palms facing toward you or "supine") is more for the arms themselves, particularly biceps.
    [/quote]

    Thanks for your comments Nick. In my current programme I am doing squats, [i]Dumb bell [/i] Chest Press, Dumb bell Shoulder Press, Chin ups.
    No Dips or deadlifts - are deadlifts where you basically take the barbell from the floor to above your head?
    I think my main barrier is getting my tecnique right and then upping my weights and pushing myself.



  • Deadlift technique can be found here: [url="http://www.dolfzine.com/page362.htm"]http://www.dolfzine.com/page362.htm[/url]

    i.e. you don't lift above your head, mainly use your lower back and upper legs to raise the bar off the floor. You're talking about a power clean which is like the weightlifting thingy at the Olympics.

    Technique is all-important to these exercise - too much weight without the right technique will screw your body right up....



  • 1000th Silver Fern Post:

    Been a good boy nutrution wise and going to the gym. Am completely nailed this morning after my workout. Still not getting to my cardio each morning, but am not down about it as I am still feeling punished after the weights work out. Really trying to put more effort into tecnique and weight - this morning I squatted 95kgs (incl 15kg bar), which is not a lot, but I feel good about it as it was a bit of a barrier to get past, and it is body 1.3 * my body weight.

    Am looking into protein supplements as I think it helps muscle rejuvination. Apparently cops can get certain brands at almost cost, so might ask a cop that I know.


Log in to reply