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Beginners Log

BThomson		Beginners Log	17-02-2013 @ 20:10
Member 4400, 110 posts SQ 120, BP 90, DL 192.5 402.5 kgs @ 72kgs UnEq	Welcome to my blog. I've started this blog to document my progress in training towards building muscle, increasing fitness, and, most importantly, building strength. Throughout this process I will share my training programs, eating plans, successes, and failures, in the hope that others may impart their knowledge and maybe even take something from how I have fared. I suppose a little back story is required before I begin. I have been 'training' on and off for several years with little progress and minimal gains. This will no longer be the case. Over the past eight weeks I have been on a structured eating plan consisting of five meals per day and have been following a rigid workout plan, focused on conditioning and full body strength. Having completed this first stage I will now be moving on to a much more advanced diet plan and workout regime, it is at this stage that I begin this blog. Here is where I stand, in terms of body and strength, before I begin: Height - 5ft 10" Body Weight - 69kg Body Fat - 17% Shoulders - 21.5" Chest - 40.25" Bicep/Tricep - 12" Waist - 32" Thigh - 21" Calf - 13.75" Squat - 100kg Bench Press - 75kg Deadlift - 160kg

BThomson		Diet Plan	17-02-2013 @ 20:11
Member 4400, 110 posts SQ 120, BP 90, DL 192.5 402.5 kgs @ 72kgs UnEq	Post Edited: 17.02.2013 @ 21:02 PM by BThomson Meal One - oats (130g) , skimmed milk (100ml), egg whites (100g), cod liver oil (15g), blueberries (30g), banana. Meal Two - sweet potato (300g), green veg, chicken breast (70g). Meal Three - brown rice (80g), tuna (50g), almonds (20g). Meal Four - brown Rice (60g), green veg, almonds (50g), green salad. Pre-Workout - rice cakes (30g), peanut butter (30g). Post-Workout Shake - Build and Recover shake (100g). Post-Workout Meal - white potatoes (350g), chicken breast (100g), green veg. Meal Eight - low fat cottage cheese (35g), almonds (10g) Diet plan devised by Andrew Chappell.

BThomson		Training Plan	17-02-2013 @ 20:12
Member 4400, 110 posts SQ 120, BP 90, DL 192.5 402.5 kgs @ 72kgs UnEq	Post Edited: 18.04.2013 @ 22:31 PM by BThomson Day 1- Legs Day 2 - Press Day 3 - Cardio Day 4 - Pull Day 5 - Rest Day 6 - Conditioning Day 7 - Rest Day 8 - Cardio Day 9 - Restart Legs Workout: [IMG]http://img685.imageshack.us/img685/9969/legsz.jpg[/IMG] Uploaded with ImageShack.us Press Workout: [IMG]http://imageshack.us/scaled/large/849/pressof.jpg[/IMG] Uploaded with ImageShack.us Pull Workout: [IMG]http://img823.imageshack.us/img823/7528/pullwc.jpg[/IMG] Uploaded with ImageShack.us Conditioning Session: [IMG]http://img4.imageshack.us/img4/4079/conditioning.jpg[/IMG] Uploaded with ImageShack.us Workout Plan devised by Andrew Chappell.

BThomson		Starting Pictures	17-02-2013 @ 20:12
Member 4400, 110 posts SQ 120, BP 90, DL 192.5 402.5 kgs @ 72kgs UnEq	Post Edited: 17.02.2013 @ 21:17 PM by BThomson [IMG]http://img534.imageshack.us/img534/4910/0001myw.jpg[/IMG] Uploaded with ImageShack.us [IMG]http://img5.imageshack.us/img5/7730/photosrk.jpg[/IMG] Uploaded with ImageShack.us

dan302		...	18-02-2013 @ 00:13
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	Post Edited: 18.02.2013 @ 00:17 AM by dan302 welcome mate phew diet looks a bit strict!!

thosebananas		...	18-02-2013 @ 01:59
Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300 660.0 kgs @ 118kgs UnEq	u uploaded your press template twice

Luuuuuukey		...	18-02-2013 @ 08:19
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	I'm by no means an expert, but at 69kg at 5'10" I don't think super strict dieting is really your answer if you're wanting to get stronger. Train simple and eat a lot.

MattD90		...	18-02-2013 @ 11:57
Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230 530.0 kgs @ 82kgs UnEq	Post Edited: 18.02.2013 @ 11:59 AM by MattD90 Skimmed milk makes baby jesus cry

Luuuuuukey		...	18-02-2013 @ 12:49
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	MattD90 said:Skimmed milk makes baby jesus cry So does only eating 50g of tuna! I thought it was a law that once you opened the can then you had to consume the whole thing. I must have been misled.

dan302		...	18-02-2013 @ 15:22
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	id recommend some big eating and not worrying about diet too much, at your height id imagine 100k would be a good bodyweight to shoot for and eating that clean is not going to get you there fast if at all

dan302		...	18-02-2013 @ 15:29
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	id probably drop most of the isolation moves too, they wont really help you, certainly not at this stage, stick to the big compound lifts

BThomson		...	18-02-2013 @ 20:49
Member 4400, 110 posts SQ 120, BP 90, DL 192.5 402.5 kgs @ 72kgs UnEq	dan302 said:welcome mate phew diet looks a bit strict!! Thanks for the welcome. The diet I've posted is just the beginning phase, only works out to be just over 2,500 calories a day, but it is more than I was eating before I started training properly. Every 4 weeks the portions will be increased, ending up at about 3,000-3,200 calories a day.

BThomson		...	18-02-2013 @ 20:50
Member 4400, 110 posts SQ 120, BP 90, DL 192.5 402.5 kgs @ 72kgs UnEq	thosebananas said:u uploaded your press template twice Uploaded the right one now. Cheers.

BThomson		...	18-02-2013 @ 20:54
Member 4400, 110 posts SQ 120, BP 90, DL 192.5 402.5 kgs @ 72kgs UnEq	Post Edited: 18.02.2013 @ 20:54 PM by BThomson Cardio Day: Just back from a 7-8 mile run, time for some food then bed. Squat day tomorrow.

cave89		...	18-02-2013 @ 20:54
Member 4390, 17 posts	you've definitely put a lot of thought into this. Best of luck mate. As above though, don't worry about the diet too much all the time.

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