After a productive day in the Gym last night was used to do a bit of cardio on the exercise bike.. I say a bit, I did over 23 miles.
90 minutes of casual cycling whilst watching a movie. not a bad way to waste a monday evening.
I followed this up with 15 minutes on the AAII and necked back a protein shake afterwards.
Starting to feel methodical now, routine of eating, workout and protein shake each day feels natural. just have to get a timetable for the gym together and I'm all set.
Tuesday, 26 June 2012
Monday, 25 June 2012
No pain, no gain
My gym visit as left me a little sore today...
I originally only did an hour as I had some errands to run, but could of gone on for maybe another hour.
Today I'm happy I didn't do just that.
I feel so tender that holding a cup of coffee (decaf) is painful. Don't get me wrong, I'm not complaining, at least I know the gym is making an impact. This is how I felt the first time I started exercising at home (It's weird to think that was only 4-5 weeks ago) so hopefully my body will adapt nice and quick and I'll be able to start seeing some results.
I originally only did an hour as I had some errands to run, but could of gone on for maybe another hour.
Today I'm happy I didn't do just that.
I feel so tender that holding a cup of coffee (decaf) is painful. Don't get me wrong, I'm not complaining, at least I know the gym is making an impact. This is how I felt the first time I started exercising at home (It's weird to think that was only 4-5 weeks ago) so hopefully my body will adapt nice and quick and I'll be able to start seeing some results.
Sunday, 24 June 2012
Level up
So when I first started out on this new exercise regime the plan was simple. [Quote from my first post] my plan is to get bigger with as little lifestyle change as possible.
To start, the only tools I will be using are calisthenic exercises, a change in diet and protein shakes.[End Quote]
This was fine for the first 3 weeks, but now the basics are just just that... Basic.
I'm not feeling any benefit from performing these exercises,they just feel like a pre-workout stretch.
This is a good thing, it now means I've completed level one!
Time for level 2, The Gym!
I joined the gym at work last Tuesday and today attended it for the first time. knocked out an hour with the dumbbells, but could of gone on for much longer. Below are the sets and reps (10kg = 2x 5kg 'bells'):
1 - Dumbbell Curl - Standing
Set 1: 15 x 10kg
2 - Dumbbell - Bent Over Row
Set 1: 15 x 10kg
3 - Arnold Dumbbell Press
Set 1: 15 x 10kg
4 - Dumbbell Curl - Seated
Set 1: 15 x 10kg
I rotated 6 times through these 4 exercises with 30-60 seconds rest between each set.
For the first time in a gym EVER! I really enjoyed it and looking forward to going again.
NC
To start, the only tools I will be using are calisthenic exercises, a change in diet and protein shakes.[End Quote]
This was fine for the first 3 weeks, but now the basics are just just that... Basic.
I'm not feeling any benefit from performing these exercises,they just feel like a pre-workout stretch.
This is a good thing, it now means I've completed level one!
Time for level 2, The Gym!
I joined the gym at work last Tuesday and today attended it for the first time. knocked out an hour with the dumbbells, but could of gone on for much longer. Below are the sets and reps (10kg = 2x 5kg 'bells'):
1 - Dumbbell Curl - Standing
Set 1: 15 x 10kg
2 - Dumbbell - Bent Over Row
Set 1: 15 x 10kg
3 - Arnold Dumbbell Press
Set 1: 15 x 10kg
4 - Dumbbell Curl - Seated
Set 1: 15 x 10kg
I rotated 6 times through these 4 exercises with 30-60 seconds rest between each set.
For the first time in a gym EVER! I really enjoyed it and looking forward to going again.
NC
Saturday, 23 June 2012
Midnight workout
So no full exercise yesterday (I did sneak in a small workout with my AAII and do a handful of push-ups). Instead I did 7km cross country hike.
Small break half way round for the scouts to rest their legs and a small detour to cut the route by 4km (due to the fact it was 2am), made for a very good hike indeed.
I used my RunKeeper app to track my progress and route.
Small break half way round for the scouts to rest their legs and a small detour to cut the route by 4km (due to the fact it was 2am), made for a very good hike indeed.
I used my RunKeeper app to track my progress and route.
Today I've jumped back on the bike. this time not doing long stints, just small 5 minute sessions on the highest gear. Think this is the first workout I've done like this as my thighs are burning.
Few push-ups before bed and it'll be another productive day.
Thursday, 21 June 2012
99 change limbs
The first couple of weeks have been fun, getting into the routine of exercising and getting my muscles used to being stretched.
But I've had to take it up a level, it was getting to the point where I didn't really feel the benefit. Since switching to equipment it's much better (I know I originally set out to do this freestyle, but there is only so far that can take you).
After an intense workout on my abs i'm having to give them a break for today.
Just worked on my upper body, loads of push-ups and bicep curls.
6 sets of 12 reps on each. Push-ups are getting easier, may need to think about adding weight?
Lots of food eaten over the last couple of days, now that I'm up to 74kg/161lbs/11.5st I may have to level off and keep it balanced. It would really annoy me if my weight went the other way.
No exercise tomorrow, instead I'm off hiking through the night with the scouts.
But I've had to take it up a level, it was getting to the point where I didn't really feel the benefit. Since switching to equipment it's much better (I know I originally set out to do this freestyle, but there is only so far that can take you).
After an intense workout on my abs i'm having to give them a break for today.
Just worked on my upper body, loads of push-ups and bicep curls.
6 sets of 12 reps on each. Push-ups are getting easier, may need to think about adding weight?
Lots of food eaten over the last couple of days, now that I'm up to 74kg/161lbs/11.5st I may have to level off and keep it balanced. It would really annoy me if my weight went the other way.
No exercise tomorrow, instead I'm off hiking through the night with the scouts.
Wednesday, 20 June 2012
Now I feel it!
Using basic exercises was ok to start, but it did get to the point where it felt like a glorified stretching session.
Enter the Armor Abs II. Performing the exercises on the enclosed fitness guide For a couple of days and I can feel it working. My abs are tender and much tighter. Few weeks of this and I should be able to start seeing results as well as feel them.
Just need to organise some time in the gym to get some free weights in an I'll be all set.
Enter the Armor Abs II. Performing the exercises on the enclosed fitness guide For a couple of days and I can feel it working. My abs are tender and much tighter. Few weeks of this and I should be able to start seeing results as well as feel them.
Just need to organise some time in the gym to get some free weights in an I'll be all set.
Tuesday, 19 June 2012
Perfect
finally got an appointment to go through the induction with the gym in work.
Had a physical whilst I was there and it seems I'm perfect!
I don't say that using the narcissistic part of my personality, the gym instructor called me it during each step of my MOT.
Seems I am now at my perfect weight for my height (11.5st), my bmi and fat index are spot on too!
I'm a non-smoker who has switched to decaff and decided to get fit. perfect candidate for gym membership.
Hoping to start there next monday night. With mondays being the most stressful day it will be nice to de-stress in the gym before getting home.
But for now it's some push-ups, crunches and bicep curls before bed.
Had a physical whilst I was there and it seems I'm perfect!
I don't say that using the narcissistic part of my personality, the gym instructor called me it during each step of my MOT.
Seems I am now at my perfect weight for my height (11.5st), my bmi and fat index are spot on too!
I'm a non-smoker who has switched to decaff and decided to get fit. perfect candidate for gym membership.
Hoping to start there next monday night. With mondays being the most stressful day it will be nice to de-stress in the gym before getting home.
But for now it's some push-ups, crunches and bicep curls before bed.
Tour de Lounge
So first night on the bike i knocked out 15 miles. Second was just over 17. Not bad distances for first attempts.
My eating is escalating slightly, I am constantly hungry. 3 meals a day does not seem enough now (you have no idea how odd it is to say that).
My meals have consisted of small breakfasts, large lunches and large dinners with fruit and nuts as snacks in between. I've kept the amount of protein shake I consume the same for each day to keep it balanced.
I've started using the armor abs for my crunches and I must say it makes all the difference. I was at the point where there was no tension, no pain afterwards. Which i assume means it wasn't really stretching my muscles. the AAII is lethal! I did 4 sets of 15 reps working on my abs and obliques and today i feel tender :o)
Should be getting weighed later, hopefully my weight has gone up a pound or two.
I've decided to drop the timings and meal details. If writing it all out is boring, reading it must be worse.
My eating is escalating slightly, I am constantly hungry. 3 meals a day does not seem enough now (you have no idea how odd it is to say that).
My meals have consisted of small breakfasts, large lunches and large dinners with fruit and nuts as snacks in between. I've kept the amount of protein shake I consume the same for each day to keep it balanced.
I've started using the armor abs for my crunches and I must say it makes all the difference. I was at the point where there was no tension, no pain afterwards. Which i assume means it wasn't really stretching my muscles. the AAII is lethal! I did 4 sets of 15 reps working on my abs and obliques and today i feel tender :o)
Should be getting weighed later, hopefully my weight has gone up a pound or two.
I've decided to drop the timings and meal details. If writing it all out is boring, reading it must be worse.
Sunday, 17 June 2012
Recovery
Decided to take a day off from the exercise, but to keep up with the protein intake.
No timing of for the meals I've had, just noting that I have eaten 3 meals and drunk enough fluids.
I now have some kit to help with my abdominal work (Everlast Armor Abs II) and an exercise bike. So my routines are going to go up a notch.
No timing of for the meals I've had, just noting that I have eaten 3 meals and drunk enough fluids.
I now have some kit to help with my abdominal work (Everlast Armor Abs II) and an exercise bike. So my routines are going to go up a notch.
Friday, 15 June 2012
Exhaustion
Seems I may have been overdoing lately.
I promptly fell asleep on the sofa the second I had kept still for long enough.
08:00 - Fried egg on brown bread.
13:30 - Beef Burger & Chips
19:15 - Haddock & Chips
21:00 - 25 push-up, 50 Bicep curls
21:30 - 70mg/125ml protein shake.
Having a snooze between dinner and a workout is not productive at all. I was still far too tired to do anything. I think this is the only day since starting this where I've not been bothered. Although I did make sure I did a little bit.
Tomorrow should be tight as it's another scout day, will be taking a day off with the hope of catchup on Saturday.
NC
I promptly fell asleep on the sofa the second I had kept still for long enough.
08:00 - Fried egg on brown bread.
13:30 - Beef Burger & Chips
19:15 - Haddock & Chips
21:00 - 25 push-up, 50 Bicep curls
21:30 - 70mg/125ml protein shake.
Having a snooze between dinner and a workout is not productive at all. I was still far too tired to do anything. I think this is the only day since starting this where I've not been bothered. Although I did make sure I did a little bit.
Tomorrow should be tight as it's another scout day, will be taking a day off with the hope of catchup on Saturday.
NC
Wednesday, 13 June 2012
Back on form
No pain in my abdominal muscles today. Will probably be back tomorrow! Thinking I have to work out a proper regime and not just make it up as I go along. Although they do say "no pain no gain"?
8:00 - fried egg in brown toast
14:30 - tuna melt on granary
18:00 - breaded chicken, Kiev and wedges
20:00 - 30 crunches, 50 bicep curls, 30 bicycle kicks
20:30 - 70mg/125ml protein shake.
Seem to be back on form slightly, itching to get in the gym, but can't I til Tuesday onwards :(
NC
8:00 - fried egg in brown toast
14:30 - tuna melt on granary
18:00 - breaded chicken, Kiev and wedges
20:00 - 30 crunches, 50 bicep curls, 30 bicycle kicks
20:30 - 70mg/125ml protein shake.
Seem to be back on form slightly, itching to get in the gym, but can't I til Tuesday onwards :(
NC
Gym membership
Signed up to the company gym and have my induction next week.
Will hopefully be able to get some cheeky lunchtime work outs completed
Today's timings
10:00 - ham, cheese and mushrooms in a crossiant.
15:30 - BLT baguette
18:30 - Pizza and popcorn chicken
20:00 - 50 Biceps curls
20:30 - 70mg/125ml protein shake.
Still have pain down one side so no abdominal exercises for me (Am thinking this is maybe because I'm on it 7 days a week). I'm going to give it a rest for a couple of days and just work on my upper body.
Will hopefully be able to get some cheeky lunchtime work outs completed
Today's timings
10:00 - ham, cheese and mushrooms in a crossiant.
15:30 - BLT baguette
18:30 - Pizza and popcorn chicken
20:00 - 50 Biceps curls
20:30 - 70mg/125ml protein shake.
Still have pain down one side so no abdominal exercises for me (Am thinking this is maybe because I'm on it 7 days a week). I'm going to give it a rest for a couple of days and just work on my upper body.
Monday, 11 June 2012
Damned Mondays!
Had a 30 minute appointment that ran for 2 hours today. This resulted in me skipping breakfast for the first time in weeks.
I did however make up for it at lunch!
16:00 - 2x Cajun style chicken breasts in brown baguettes.
18:00 - breaded chicken nuggets and skinned potato wedges.
20:00 - 50 bicep curls, 50 press-ups.
20:30 - 70mg/125ml Protein shake
11:30 - Cheese Sandwich on brown bread.
Having a sharp pain in one side when I attempt any form of abdominal exercise so only worked on arms and chest today.
Hopefully it's nothing and I can get back on it tomorrow.
*I've managed to acquire an exercise bike on loan from my sister-in-law.
Can't wait to start on that thing!!!
I did however make up for it at lunch!
16:00 - 2x Cajun style chicken breasts in brown baguettes.
18:00 - breaded chicken nuggets and skinned potato wedges.
20:00 - 50 bicep curls, 50 press-ups.
20:30 - 70mg/125ml Protein shake
11:30 - Cheese Sandwich on brown bread.
Having a sharp pain in one side when I attempt any form of abdominal exercise so only worked on arms and chest today.
Hopefully it's nothing and I can get back on it tomorrow.
*I've managed to acquire an exercise bike on loan from my sister-in-law.
Can't wait to start on that thing!!!
Sunday, 10 June 2012
Making up for lost pain..
As I ended up going 2 days without training I decided to make up for it.
10:00 - 30 crunches, 30 Bicycle kicks, 30 Bicep curls
10:40 - Protein shake: Apple, Cherries, Yogurt, Milk and 70mg protein powder
12:00 - 20 crunches, 30 Bicycle kicks, 30 Bicep curls
13:00 - Sausage sarnies
14:00 - 25 Push-ups
18:00 - Pizza
22:30 - 25 Push-ups
Constructive day all in all.
I managed to weigh myself Friday night. My weight is now 11st (154lbs)
Quite pleased with that, Just another stone to go and I'll be at my target weight.
10:00 - 30 crunches, 30 Bicycle kicks, 30 Bicep curls
10:40 - Protein shake: Apple, Cherries, Yogurt, Milk and 70mg protein powder
12:00 - 20 crunches, 30 Bicycle kicks, 30 Bicep curls
13:00 - Sausage sarnies
14:00 - 25 Push-ups
18:00 - Pizza
22:30 - 25 Push-ups
Constructive day all in all.
I managed to weigh myself Friday night. My weight is now 11st (154lbs)
Quite pleased with that, Just another stone to go and I'll be at my target weight.
Friday, 8 June 2012
Feeling slugish...
I had plenty of sleep last night, but feel really lethargic today. Not sure if this is down to me having a restless night, or if it's because I had a day off from training.
One thing I have noticed since starting this little adventure is that I actually enjoy it and seem to have more energy from doing it.
Seems work is trying to get the better of me once again. Interfering with my schedule!!
10:00 - Toasted Ham & cheese muffin
13:00 - Cheese sandwich
(And there you have it, that used to be a standard day for me, couple of snacks would be my whole intake of calories for the day).
Due to having a full scout meeting I skipped dinner. At scouts the kids did a ready-steady-cool omelette challenge, so I did have some of their omelettes whilst there. But I don't think it's enough to document.
I also skipped out on exercise and protein shake. A little speed bump I hope, now it's the weekend I'm getting back on it tenfold!
I think 2 r 3 workouts during the day should make up for it??
NC
One thing I have noticed since starting this little adventure is that I actually enjoy it and seem to have more energy from doing it.
Seems work is trying to get the better of me once again. Interfering with my schedule!!
10:00 - Toasted Ham & cheese muffin
13:00 - Cheese sandwich
(And there you have it, that used to be a standard day for me, couple of snacks would be my whole intake of calories for the day).
Due to having a full scout meeting I skipped dinner. At scouts the kids did a ready-steady-cool omelette challenge, so I did have some of their omelettes whilst there. But I don't think it's enough to document.
I also skipped out on exercise and protein shake. A little speed bump I hope, now it's the weekend I'm getting back on it tenfold!
I think 2 r 3 workouts during the day should make up for it??
NC
Attempting to buck the trend.
Thanks to my little ones letting me sleep in this morning I didn't have time for breakfast at home.
But even with a jam-packed schedule in work today I've made sure I get a little bite in before time runs away with me.
I'm not surprised I've been so underweight, I'm really not that good at keeping to a schedule.
Trying to buck this trend is hard work when you're as busy as I am.
As I had a scout meeting directly after work I did not have time for any exercise.
10:00 - Croissant with ham & cheese.
14:30 - salami, pastrami and mayo baguette
18:00 - Dominos pizza, banoffee pie
19:00 - 70mg/125ml protein shake
Little disappointed at not having time to exercise, but managed to get my 3 meals and shake in.
With my schedule this week that is a big deal!
I have a full scout meeting again tomorrow, I'm heading in early to set up so may have to do my exercises at the scout hut before everyone gets there. 2 days without training is just lazy!
But even with a jam-packed schedule in work today I've made sure I get a little bite in before time runs away with me.
I'm not surprised I've been so underweight, I'm really not that good at keeping to a schedule.
Trying to buck this trend is hard work when you're as busy as I am.
As I had a scout meeting directly after work I did not have time for any exercise.
10:00 - Croissant with ham & cheese.
14:30 - salami, pastrami and mayo baguette
18:00 - Dominos pizza, banoffee pie
19:00 - 70mg/125ml protein shake
Little disappointed at not having time to exercise, but managed to get my 3 meals and shake in.
With my schedule this week that is a big deal!
I have a full scout meeting again tomorrow, I'm heading in early to set up so may have to do my exercises at the scout hut before everyone gets there. 2 days without training is just lazy!
Thursday, 7 June 2012
Back to work, back to reality
First day back at work yesterday. And it came round fast, with a bump!
Back to running around too busy to eat. Blinking and realising its almost time to home!
Timings are off today, and i didn't really count my reps and sets (seems my muscle tolerance is already growing, I'm not feeling as rough during it afterwards) so I'll just list the best I can.
7:00 - yogurt & granola, omelette
10:00 - 2x bananas
15:00 - chicken & cheese baguette
17:30 - crunches, leg raises, bicep curls, push-ups, bicycle kicks.
18:00 - 70mg/125ml protein shake
19:00 - pasta with tomato and goats cheese sauce.
22:30 - 30x bicycle kicks, 30 push-ups
My original plan was to get toned with just the use of basic exercises. This is harder to do than I originally thought.
As I'm now able to do these exercises with some degree of ease i'm having to step it up a gear by using actual equipment. I've just ordered an ab trimmer from everlast and acquired some dumbells from a mate. These will be added into my workout as soon as they arrive.
NC
Back to running around too busy to eat. Blinking and realising its almost time to home!
Timings are off today, and i didn't really count my reps and sets (seems my muscle tolerance is already growing, I'm not feeling as rough during it afterwards) so I'll just list the best I can.
7:00 - yogurt & granola, omelette
10:00 - 2x bananas
15:00 - chicken & cheese baguette
17:30 - crunches, leg raises, bicep curls, push-ups, bicycle kicks.
18:00 - 70mg/125ml protein shake
19:00 - pasta with tomato and goats cheese sauce.
22:30 - 30x bicycle kicks, 30 push-ups
My original plan was to get toned with just the use of basic exercises. This is harder to do than I originally thought.
As I'm now able to do these exercises with some degree of ease i'm having to step it up a gear by using actual equipment. I've just ordered an ab trimmer from everlast and acquired some dumbells from a mate. These will be added into my workout as soon as they arrive.
NC
Tuesday, 5 June 2012
Bank holiday rest... ish
Bank-holiday 2 today, an extra day to celebrate the Queen's Jubilee.
Went round the mother-in-law's and scoffed on party food today so timings and meals are a bit off.
9:00 - Yogurt & Granola, 2x Toast.
11:00 - 10 minutes on exercise bike.
13:30 - Large amount of buffet food.
18:30 - 25 Crunches, 25 Bicycle kicks, 20 ab twists, 40 Bicep curls, 40 pushups.
19:00 - 70mg/125ml Protein shake.
20:30 - 2x Chicken Pie, Chips.
22:30 - 40 push-ups, 30 Bicycle kicks.
Again, not the healthiest of diets; but a lot of exercise to hopefully balance it out.
*I'm finding the exercise a lot easier now, the recording and blogging of it all is the struggle.
Went round the mother-in-law's and scoffed on party food today so timings and meals are a bit off.
9:00 - Yogurt & Granola, 2x Toast.
11:00 - 10 minutes on exercise bike.
13:30 - Large amount of buffet food.
18:30 - 25 Crunches, 25 Bicycle kicks, 20 ab twists, 40 Bicep curls, 40 pushups.
19:00 - 70mg/125ml Protein shake.
20:30 - 2x Chicken Pie, Chips.
22:30 - 40 push-ups, 30 Bicycle kicks.
Again, not the healthiest of diets; but a lot of exercise to hopefully balance it out.
*I'm finding the exercise a lot easier now, the recording and blogging of it all is the struggle.
Monday, 4 June 2012
Additions...
In addition to these basics i've added a tension band... In theory, this should help me build on muscle without weights.
For now I'm strapping it to my bed frame and using it to add tension to bicep curls.
3 sets of 10 reps per arm, and using the method of dynamic tension (flexing the muscle as you work on it). Hopefully this will add that extra bit of workout to my biceps and triceps.
Late timetable today, as took a quick trip to Legoland:
8:00 - Yogurt & Granola, 2x Eggs, 2x Rashers bacon, 4xToast
15:00 - Small Coleslaw, Chicken breast, KFC fillet tower meal.
16:00 - 20 Bicycle kicks, 20 crunches, 20 Push-ups, 40 Bicep curls (tension), 10 Ab twists.
16:45 - 70mg/125ml Protein shake
20:00 - 2x Rashers Bacon, 2x egg, 2x toast.
I'm starting to see a pattern with take-away food here. Probably doing this whole dieting thing wrong, but when you've not put on any weight in over a decade, you don't really know the correct way to gain weight... And besides, takeout is much tastier!
Right, time for bed... May have to throw in a set of push-ups just to balance out the junk food (Starting to get a bit addicted to the burn!)
For now I'm strapping it to my bed frame and using it to add tension to bicep curls.
3 sets of 10 reps per arm, and using the method of dynamic tension (flexing the muscle as you work on it). Hopefully this will add that extra bit of workout to my biceps and triceps.
Late timetable today, as took a quick trip to Legoland:
8:00 - Yogurt & Granola, 2x Eggs, 2x Rashers bacon, 4xToast
15:00 - Small Coleslaw, Chicken breast, KFC fillet tower meal.
16:00 - 20 Bicycle kicks, 20 crunches, 20 Push-ups, 40 Bicep curls (tension), 10 Ab twists.
16:45 - 70mg/125ml Protein shake
20:00 - 2x Rashers Bacon, 2x egg, 2x toast.
I'm starting to see a pattern with take-away food here. Probably doing this whole dieting thing wrong, but when you've not put on any weight in over a decade, you don't really know the correct way to gain weight... And besides, takeout is much tastier!
Right, time for bed... May have to throw in a set of push-ups just to balance out the junk food (Starting to get a bit addicted to the burn!)
Sunday, 3 June 2012
The Runner returns!
Today saw me doing something I've not done in a very long time... I went for a run.
Growing up, people used to call me "the Runner". Because that's how I got from A to B, I ran everywhere (This may contribute to my lean build, the rest of my family are...... "Big Boned").
So I re-downloaded an old app I used to use to track my walks/runs (RunKeeper), and off I went.
I decided to break myself back in by having a quick jog to the shop. I live pretty close, so decided to take the long way (I love this feature of Runkeeper, setting a route beforehand gives you a target too).
Couldn't of planned it better, the route I took was exactly 1km. which took me just over 5 minutes to complete.
For a quick reintroduction to running it was not a bad little run. And it has given me a push to do more.
If it wasn't for the fact I felt ruined afterwards, I think I could get into this daily... For now I'll try and run 2 times a week.
Today's timetable:
9:30 - Yogurt and Granola, 2x Eggs, 2x rashers bacon, 4x slices of toast.
11:00 - 1km run
11:30 - 20 Crunches, 20 Bicycle kicks, 20 reverse crunches
12:15 - 70mg/125ml Protein Shake
14:00 - 2x large breaded chicken breasts, salad.
18:00 - New Potatoes, 2x Pork Loin steaks.
22:30 - 30x Raised push-ups
Growing up, people used to call me "the Runner". Because that's how I got from A to B, I ran everywhere (This may contribute to my lean build, the rest of my family are...... "Big Boned").
So I re-downloaded an old app I used to use to track my walks/runs (RunKeeper), and off I went.
I decided to break myself back in by having a quick jog to the shop. I live pretty close, so decided to take the long way (I love this feature of Runkeeper, setting a route beforehand gives you a target too).
For a quick reintroduction to running it was not a bad little run. And it has given me a push to do more.
If it wasn't for the fact I felt ruined afterwards, I think I could get into this daily... For now I'll try and run 2 times a week.
Today's timetable:
9:30 - Yogurt and Granola, 2x Eggs, 2x rashers bacon, 4x slices of toast.
11:00 - 1km run
11:30 - 20 Crunches, 20 Bicycle kicks, 20 reverse crunches
12:15 - 70mg/125ml Protein Shake
14:00 - 2x large breaded chicken breasts, salad.
18:00 - New Potatoes, 2x Pork Loin steaks.
22:30 - 30x Raised push-ups
A Little goes a long way... Well that's the plan.
As I've stated, I want to bulk up a little without doing too much.
I've never really been one for exercise and diet, up until now I've always thought I was in pretty good shape.
Because of this I have no idea what i am doing, this 3 month plan is an experiment if anything.
I have friends back home that have necks as thick as my waist, albeit these people are "getting help". But I want to see how much bigger someone can get from as little change to their lifestyle as possible.
I'm not trying to become a bodybuilder, or doing this to impress anyone. This is simply for me to get the body I want. Toned, slightly visible six-pack and bigger arms. Sounds easy, but only time will tell.
Before I decided to do this challenge the only form of exercise I did was walking.
2 miles in the morning (In to work) and 2 miles in the evening (on my way home).
I provide IT support to a 3 story building with 300 users, so my job means I walk around all day fixing issues.
I very rarely keep still for long. Mix this with only having 1 meal a day and you get a very thin Neil (That's me).
I'm not on a diet, my foods are not always going to be the healthier choice. I'm just going to be swapping items like Bread, Pasta and Rice for wholemeal versions and making sure I have at least 3 meals a day.
My water intake in the past was non-existent, I now drink 3 litres a day
I'm not giving up takeaways or alcohol. This has always been a part of my lifestyle, the new additions are what I'm hoping will change my physique.
Yesterday looked like this:
9:30 - 4 rashers of bacon, 4 slices of granary toast
11:30 - Small workout
25 Crunches
25 Deep knee bends
25 push-ups
25 extended leg raises
12:30 - Cheese Sandwich with granary bread, 70mg/125ml Protein shake.
13:30 - 5 chicken strips, fries and coke (McDonalds chicken select meal).
18:00 - Large portion of Spaghetti Bolognese (with fresh minced beef, not frozen).
7:30 - 3 cans of lager
For most people that seems like a normal day, but for a runt like me that's a greedy one.
NC
I've never really been one for exercise and diet, up until now I've always thought I was in pretty good shape.
Because of this I have no idea what i am doing, this 3 month plan is an experiment if anything.
I have friends back home that have necks as thick as my waist, albeit these people are "getting help". But I want to see how much bigger someone can get from as little change to their lifestyle as possible.
I'm not trying to become a bodybuilder, or doing this to impress anyone. This is simply for me to get the body I want. Toned, slightly visible six-pack and bigger arms. Sounds easy, but only time will tell.
Before I decided to do this challenge the only form of exercise I did was walking.
2 miles in the morning (In to work) and 2 miles in the evening (on my way home).
I provide IT support to a 3 story building with 300 users, so my job means I walk around all day fixing issues.
I very rarely keep still for long. Mix this with only having 1 meal a day and you get a very thin Neil (That's me).
I'm not on a diet, my foods are not always going to be the healthier choice. I'm just going to be swapping items like Bread, Pasta and Rice for wholemeal versions and making sure I have at least 3 meals a day.
My water intake in the past was non-existent, I now drink 3 litres a day
I'm not giving up takeaways or alcohol. This has always been a part of my lifestyle, the new additions are what I'm hoping will change my physique.
Yesterday looked like this:
9:30 - 4 rashers of bacon, 4 slices of granary toast
11:30 - Small workout
25 Crunches
25 Deep knee bends
25 push-ups
25 extended leg raises
12:30 - Cheese Sandwich with granary bread, 70mg/125ml Protein shake.
13:30 - 5 chicken strips, fries and coke (McDonalds chicken select meal).
18:00 - Large portion of Spaghetti Bolognese (with fresh minced beef, not frozen).
7:30 - 3 cans of lager
For most people that seems like a normal day, but for a runt like me that's a greedy one.
NC
Saturday, 2 June 2012
Before
I've decided to keep a blog diary of my attempt at bulking up.
I'm currently a 5'10" 140lb bag of bones, my plan is to get bigger with as little lifestyle change as possible.
To start, the only tools I will be using are calisthenic exercises, a change in diet and protein shakes.
I've been eating healthier the past 2 weeks, with me actually getting in 3 meals a day (I have a very busy job where I walk a hell of a lot so this is a big difference).
I have started with some basics in calisthenics, just some push-ups, deep knee squats and fixed leg-raises.
These are working on my thighs, upper body, lower back and abs.
After 2 weeks of this my appetite is ferocious, I've gone from eating once a day to needing to eat once an hour.
It seems my body quite like the intake of food... Who'd of though hey? I'm not eating any more than I originally planned, but my meals are getting bigger to compensate.
My abs are killing me, it would seem I've been doing too much, so I'm swapping a high number of reps for a slower released form of lower reps.
My shoulders and pecs were hurting after the first couple of days but I've pushed through and have a steady rhythm with the push-ups to ensure they work without causing too much damage.
I'll be using this blog to catalogue the exercises I perform each day I workout, with addition to the meals I consume.
And to start off, he's a before shot. One of which that sparked this desire to change my lifestyle.
I'm currently a 5'10" 140lb bag of bones, my plan is to get bigger with as little lifestyle change as possible.
To start, the only tools I will be using are calisthenic exercises, a change in diet and protein shakes.
I've been eating healthier the past 2 weeks, with me actually getting in 3 meals a day (I have a very busy job where I walk a hell of a lot so this is a big difference).
I have started with some basics in calisthenics, just some push-ups, deep knee squats and fixed leg-raises.
These are working on my thighs, upper body, lower back and abs.
After 2 weeks of this my appetite is ferocious, I've gone from eating once a day to needing to eat once an hour.
It seems my body quite like the intake of food... Who'd of though hey? I'm not eating any more than I originally planned, but my meals are getting bigger to compensate.
My abs are killing me, it would seem I've been doing too much, so I'm swapping a high number of reps for a slower released form of lower reps.
My shoulders and pecs were hurting after the first couple of days but I've pushed through and have a steady rhythm with the push-ups to ensure they work without causing too much damage.
I'll be using this blog to catalogue the exercises I perform each day I workout, with addition to the meals I consume.
And to start off, he's a before shot. One of which that sparked this desire to change my lifestyle.
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