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  1. #1
    DF PiMP $kint's Avatar
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    Info gurucurt's progress journal

    weight : 12st 9lbs

    height : 5' 10"

    start date : weds 9th july

    start pics :
    Spoiler:

    wednesday

    breakfast : large bowl organic muesli with skimmed milk

    mid morning : one banana

    lunch : small portion wholegrain rice with chicken and mushrooms and a piece of salmon

    training : 20 mins hill intervals on treadmill ( sweating buckets ) followed by 30 mins of mixed freeweights ( military dumbell press,bench press,bent row,cuban press,russian twist) then onto the mat for some crunches,plank and dynamic pressups finished off with 15 more mins on treadmill hill intervals again

    post training : protein shake within 15 mins

    evening meal approx 6pm : homemade burger and homemade wedges!! ( bad but in fridge and had to be used or the missus wpuld of killed me for wasting

    evening : 3km walk with dog
    Last edited by Roach-Rampino; 11th July 2008 at 08:41 PM. Reason: Spoiler added :o)

  2. #2
    DF PwNagE Freddy's Avatar
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    Default Re: gurucurt's progress journal

    You looking to gain weight then or after the 6 pack?

  3. #3
    DF PiMP $kint's Avatar
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    Info Re: gurucurt's progress journal

    thursday

    breakfast : medium size bowl of bran flakes with milk

    lunch : 3 bananas and a piece of wholemael toast

    training : 8 km on treadmill in 45 mins followed by mixed weights similar to weds set 8 lenghts of 25m pool ( wouldve been more but dog chewed goggles on weds!!)

    post workout : protein shake

    evening meal : chicken ceasar salad loads of chicken low fat dressing

  4. #4
    DF PiMP $kint's Avatar
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    Default Re: gurucurt's progress journal

    dont want to gain weight really but want to tone up wouldnt be to fussed if i did gain weight as long as it was lean muscle and i had more definition, as for a six pack a flat stomach would be great for me!!

  5. #5
    DF PwNagE Freddy's Avatar
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    Default Re: gurucurt's progress journal

    Cool Good luck.

  6. #6
    DF PiMP $kint's Avatar
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    Default Re: gurucurt's progress journal

    pics added, roach if you wanna put a spoiler on there could you i dont know how to

    cheers curt

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    Default Re: gurucurt's progress journal

    Quote Originally Posted by gurucurt View Post
    pics added, roach if you wanna put a spoiler on there could you i dont know how to

    cheers curt
    Nice one, spoiler added too. Looks like you could have the "6-pack" well within your grasp. Get some push-ups in to bring out your chest a bit too.

  8. #8
    DF PiMP $kint's Avatar
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    Default Re: gurucurt's progress journal

    friday 11th july

    breakfast : porridge with milk
    lunch : 2 bananas and a low fat yoghurt
    evening meal : morrocan chicken wrap ( chicken in spices,onion, lettuce wholemeal wrap) x3

    no training :0( but walked the dog for 45 mins and ripped up and cut+ relayed 4 floorboards which got a bit of a sweat on!!!

    saturday 12th july

    breakfast : museli with milk and one banana

    training : mixed weights for 1 hour not heavy stuff but pushed myself until i reallly couldnt lift another kilo!! then did 20 mins hill intervals on the treadmill best sesh yet really felt it

    post workout protein shake

    late lunch : 1/2 roast chicken potatoes and veg

    no evening meal

    sunday 13th july

    dissapointing day!!

    breakfast : porridge honey and banana

    mid morning : took dog on 1 hour walk ran about kicking ball etc.

    lunch : beans on toast

    evening meal : bangers and mash :o(

    no training but did take dog out again in evening GUTTED

  9. #9
    DF PiMP $kint's Avatar
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    Default Re: gurucurt's progress journal

    monday 14th july

    very healthy eating day but had little chance to exercise :o(

    tuesday 15th july

    breakfast : bowl of sultana bran with milk

    throughout rest of day : 2 bananas and a mullerice

    training : 1 hour of full on treadmill work hills/speed pretty intense burnt 850 cals
    some chest/abs work dumbell press' dumbell flys and swiss ball rollouts/crunches

    evening meal : pasta in tomato sauce

    also been following roach's lead and squezzing in press ups at work everytime i go for a piss i do ten
    which is turning in quite a few a day as im drinking loads of water!!

  10. #10
    DF PwNagE Freddy's Avatar
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    Default Re: gurucurt's progress journal

    Burnt 850 cals! Nice one man.

  11. #11
    DF PiMP $kint's Avatar
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    Default Re: gurucurt's progress journal

    weds 16th july

    missed breakfast :o(

    walked to work 1.2 miles

    lunch : 2 bananas, 2 muller rice, can red bull (felt tired)
    40 press ups through day at work

    walked home from work 1.2 miles

    took dog for walk probably 1 mile

    evening meal : chicken in spices with potatoes

  12. #12
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    Default Re: gurucurt's progress journal

    Your journal is lacking in updates mate?

  13. #13
    DF PiMP $kint's Avatar
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    Default Re: gurucurt's progress journal

    Quote Originally Posted by Roach-Rampino View Post
    Your journal is lacking in updates mate?
    hectic weekend here we go!

    friday 19th july

    breakfast : 2 banana

    walked to work 1.2 mile

    lunch : cheese sandwich

    40 press ups through day at work

    gym about 5pm : 1 hour solid treadmill work hills/speed variance 725 cals burnt
    then some crunches and light bench presses

    meal about 7pm : blackened mahi mahi fish ( its f'ing tasty ) with sweetcorn,green beans,spinach and
    new potatoes

    saturday 20th july

    not happy with this day

    missed breakfast walked to work 1.2 miles busy at work so had 1 red bull till 4.30pm

    went out with the missus for a meal salt cod croquettes to start with grilled chicken,saffron rice and bean stew for main but had a beer and half litre of sangria :o(

    sunday 21st july

    feeling guilty about saturday

    up at 6.30, banana - straight to gym

    really pushed a weights session every type of bench press flat,incline and decline
    arm curls, dumbell flys, military press, squats, russian twists, weighted lunges then some work on cable machine aswell i was screwed after couldnt lift anything but.....
    hit the treadmill 40 mins of intense running up hills varying gradient between 2% and 6% and speed between 10.5 km/h and 12 km/h burnt 480 cals

    protein shake straight after

    afternoon barbeque just had meat basically chicken and lamb kebab skewers

  14. #14
    DF PwNagE Freddy's Avatar
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    Default Re: gurucurt's progress journal

    No fukka is going to have every day as a perfect one man

    Keep going!

  15. #15
    DF VIP Member
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    Default Re: gurucurt's progress journal

    Good honest update mate, got to tell it how it really is for your own sake.

  16. #16
    DF PiMP $kint's Avatar
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    Default Re: gurucurt's progress journal

    Quote Originally Posted by Freddy View Post
    No fukka is going to have every day as a perfect one man

    Keep going!
    Quote Originally Posted by Roach-Rampino View Post
    Good honest update mate, got to tell it how it really is for your own sake.

    honesty is the best policy as they say

    well i have lost 4 to 5 lbs its fluctuating?? but thats not really my long term goal

    and i can see some change in shape especially in my chest it might be in my head but i swear i can!!!

  17. #17
    DF PiMP $kint's Avatar
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    Default Re: gurucurt's progress journal

    monday 21st july

    walk to work
    late breakfast : 2 banans and large bowl muesli

    lunch : john west light tuna lunch (tuna rice swetcorn in tomato sauce 180cals 2gfat 20gprotein nice! )

    30 pressups throught day also found bar in warehouse for chin ups (they are hard any tips?? manged 3 at a time :o( ) also did some hanging leg and knee raises.

    didnt go the gym still feeling sundays sesh but to dog for a walk round local pond 1km roung walked it twice

    evening meal : morrocan chicken wrap x2 spiced chicken yellow peppers lettuce yoghurt/mint in wraps

  18. #18
    DF PiMP $kint's Avatar
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    Default Re: gurucurt's progress journal

    tuesday 22nd july

    walked to work
    missed breakfast shit busy at work

    did 20 pressups and 20 hanging leg raises at work

    lunch: cheese cob, banana, yoghurt, red bull

    walked home from work

    gym : 15 mins on treadmill hill intervals gradient between 1.5 and 6 % 11.5 km/h sweat on
    bench press 35kg 3sets x 12 1 set to failure
    military dumbell 12kg 3sets x 12 1 set to failure
    dumbell bench 12kg 3 sets x 12 1 set to failure
    dumbell flys 8kg 2 sets x 10 1 set to failure
    15 mins on treadmill same hill intervals as before
    swiss ball rollouts and crunches to finish off

    post workout protein shake

    evening meal about 8pm : large seared tuna steak and baked potato with salad leaves
    binned the potato after 1 mouthful as tuna steak was massive
    and felt i didnt need the potato

  19. #19
    DF Jedi Zippeyrude's Avatar
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    Default Re: gurucurt's progress journal

    Awesome journal mate, obviously taking it seriously which is ace.

    I would suggest that the brekkie is one of the most important meals so perhaps make it a priority to make sure that this is a good 'un (i.e. not missed and not compromised). Also reduce the carbs in so far as you can in the evening meal (a baked potato at night is probably gonna 'rest' as opposed to be burnt up as energy).

    In terms of the gym try a bit or cardio as a warm up (5 mins) then do the weights and then the final cardio blast. You need to ensure that the body has enough protein to sustain (and build) muscle. If you workout on low levels of protein your body enters a catabolic state where the muscle is relied upon as an energy source.

    Get some pics up so you can keep a record of 'visual progress'. Enjoyable read

  20. #20
    DF PiMP $kint's Avatar
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    Default Re: gurucurt's progress journal

    Quote Originally Posted by Zippeyrude View Post
    Awesome journal mate, obviously taking it seriously which is ace.

    I would suggest that the brekkie is one of the most important meals so perhaps make it a priority to make sure that this is a good 'un (i.e. not missed and not compromised). Also reduce the carbs in so far as you can in the evening meal (a baked potato at night is probably gonna 'rest' as opposed to be burnt up as energy).

    In terms of the gym try a bit or cardio as a warm up (5 mins) then do the weights and then the final cardio blast. You need to ensure that the body has enough protein to sustain (and build) muscle. If you workout on low levels of protein your body enters a catabolic state where the muscle is relied upon as an energy source.

    Get some pics up so you can keep a record of 'visual progress'. Enjoyable read
    thanks zippey

    i have muesli and fruit at work and normally get a good breakfast in but if i cop a client straight off i cant get to it v.annoying!!

    my problem is im a lot stronger at the cardio side of things i ran the london marathon this year with only basic training and didnt struggle,i tend to find that i do a warm up then hit the weights till i cant do no more but within 5 mins of finishing them i could run a sub 1hr 10k without blinking.

    i would prefer to seperate them so that major cardio was done on other days but i dont know enough about weights to push myself, i also train alone so dont have a spotter to help me increase what im lifting any suggetions?

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