The 90 Day Challenge: Milk Log
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Before you read any of what I'm about to say, I'd like to mention that im no fitness guru. Everything I have learned has been through the Internet, or down at my local gym.<br />
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[quote]Actually, none of my gym workouts leave me with sore muscles a few days later anymore.[/quote]<br />
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If your not having pain after a gym session it probably doesnt mean all that much. It could mean you recover faster which doesnt sound too bad. On the other hand, if your strength and weight hasn't been increasing, it could be a sign that you need to vary your work outs. e.g. do 2-4 weeks of really heavy weights and low reps, or lighter weights and high reps. I think the theory behind that is that your body adapts, and therefore needs a change to stimulate more muscle growth.<br />
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[quote]Before the gym I had muesli, 2 bits of toast and a coffee. After the gym I had a protein shake when I got to work.[/quote]<br />
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Aparently your not supposed to eat anything within 90 minutes of going to the gym. However, I base that on going to the gym after work. If you have a big meal before going to the gym, you spend the whole time burning the contents of your stomach when you could be burning fat or building muscle. At the same time if you dont have something to eat in the mornings before going to the gym you wont have all that much energy. Maybe someone else can shed some light on this. <br />
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Also, after the gym you are supposed to have a serve of hi-GI carbs to give your body an insulin spike. [url=http://www.betterbodyjournal.com/blog/the-careful-art-of-insulin-spikes]http://www.betterbodyjournal.com/blog/the-careful-art-of-insulin-spikes[/url] is a good link describing it. -
If you are struggling to make gains, I recommend paying for a session with a good personal trainer to give you a fitness assessment and a programme. Every body is different, and a different point of view every now and then from someone whose actually trained to give advice might improve you heaps.
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Cheers for all the input Mickster.<br />
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I have been increasing the weights, but yeah I think an assement with a trainer could be on the cards.<br />
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Re - breakfast. I tend to agree, and if I was just doing cardio then I would have breakfast afterwards. However, I'm not sure if it is particularly valuable to do weights on an empty stomach? -
This morning was chest shoulders, and tris - my longest workout. I had breakfast, and then only enough time to do the weights work out - no cardio today.<br />
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Same sets/reps as usual: Machine incline press, machine bench press, front dumbell raises, lateral dumbell raises, seated tricep extention things (with that curved bar), dumbell kick backs.<br />
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I finally maxed out the machine bench press on my last set! Not much weight to most of you, but it has been a goal I've been working towards. Could only manage 9 reps instead of 10 though. Will consolodate that weight, then move back to free weights. Boo ya! -
big day out - leave your flags at home <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':rolleyes:' />
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[quote name='BartMan']<br />
big day out - leave your flags at home <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':rolleyes:' /><br />
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whoosh aye? -
Just got back from a two week holiday last weekend. Did a 10 day road trip around the South Island with some mates. Saw some awesome stuff and had a great time. Training took a hit obviously, but was back at the gym this morning. It's a shame I lost momentum, the chart at the gum says only 9 people attended the gym more than me in January - and I took the last week off to go on holiday.<br />
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Weighed in at only 80kgs this morning, andI think I'm carrying a fair bit more body fat compared to before the holiday.<br />
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Anyway, legs workout this morning. Didn't have time for cardio. -
Had an apple before the gym this morning. Makes it a bit better, but no way can you do the same amount of weights first thing compared to in the arvo after taking in carbs all day.<br />
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Bis and back today. Muscles are pretty stiff from the last two days. -
[quote name='Mickster']<br />
Try something like a rice cracker with cottage cheese on it. That way it gives you some fast burning carbs and protein that will help you work out, and will burn fast.<br />
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That sounds like a good idea. Cheers Mickster.<br />
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This morning I did half an hour on the cross trainer. -
The 90 Day Challenge<br />
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My 90 Day Challenge at the Mt Albert YMCA starts tomorrow (June 1). Basically is is a 90 day programme where they pay particular attention to your nutrition and exercise. The programme costs $60 for the additional trainer assistance (programmes etc), and $135 for the nutritionist (this gets you 3 hour-long sessions and a seminar).<br />
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My programme will focus on muscle gain, and I hope fat loss. What I really want to get some good information and habits out of it too. There is a lot of bullshit out there, and I suspect sometimes when I think I'm eating right I might be doing the opposite!<br />
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I've had my programme show yesterday and am meeting the nutritionist tomorrow.<br />
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Starting stats: 77kgs, 14% body fat.<br />
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I didn't take the decision to do this lightly, so I hope I step it up and don't flag like I usually do. -
88 days to go...<br />
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Yesterday did a chest workout: Incline dumbell press, incline flies, benchpress, shoulder press, standing dumbell flies. 20 minutes cardio.<br />
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Ate reasonably well. I have to wait a week before having a second meeting with the nutritionist for my eating plan. I had subway for dinner... hope thats ok.<br />
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Today I did a legs workout. Leg press, smith machine, calf raise, and the one where you lie face down and bend your legs backwards (working the back of your thighs). 20 cardio.<br />
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Was totally nacked after that. Hope I'm all recovered for tomorrow - want to get off to a good start over the long weekend. -
[quote name='Virgil']<br />
Good to see you back into it Milk.<br />
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At 77kgs you must be just a little fellaÂ
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14% body fat cant be too far off where you want to be? :nta<br />
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Cheers Virgil. Yeah, I'm 5' 10", so pretty average. Personally I think the 14% is deceiving, so trying to lose a couple of percent. This programme is actually for muscle gain, so will probably see that weight increase - 77kgs seems a bit light to me too!<br />
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Today was back exercises plus rowing machine. Wasn't as hard as the others, but I don't usually use the rower, so might feel it tomorrow. -
[quote name='Milk']<br />
[quote name='Virgil']<br />
Good to see you back into it Milk.<br />
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At 77kgs you must be just a little fellaÂ<br />
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14% body fat cant be too far off where you want to be? :nta<br />
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Cheers Virgil. Yeah, I'm 5' 10", so pretty average. Personally I think the 14% is deceiving, so trying to lose a couple of percent. This programme is actually for muscle gain, so will probably see that weight increase - 77kgs seems a bit light to me too!<br />
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Today was back exercises plus rowing machine. Wasn't as hard as the others, but I don't usually use the rower, so might feel it tomorrow.<br />
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About the same height as me, im around 82kgs and aiming to reach your current weight, how low do you want to get to?
