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Owen
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« Reply #60 on: July 16, 2010, 03:38:37 PM » |
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Great nutrition dude, although I thought I ate a lot of vegetables and fruit until I saw that ^  Keep up the great work! Thanks, only started to add that much recently, fills me up and stops me from eating junk food. |
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YoungDan
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« Reply #61 on: July 17, 2010, 12:39:58 AM » |
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Do you still live with your family? If you do how do you have 6 meals a day while they still have 3? |
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Awex
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« Reply #62 on: July 17, 2010, 01:25:41 AM » |
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Great nutrition dude, although I thought I ate a lot of vegetables and fruit until I saw that ^ Keep up the great work! Thanks, only started to add that much recently, fills me up and stops me from eating junk food. Very true, I never ate that much fruit or veg until I started changing my nutrition, all the fibre from it fills me up a treat too, so does pasta come to mention it, good source of energy too as it releases energy slowly over the day. |
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Owen
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« Reply #63 on: July 17, 2010, 01:52:36 AM » |
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Do you still live with your family? If you do how do you have 6 meals a day while they still have 3? I do, the trick is making use of what food is around the house, I try to go shopping with my mother to pick up some extra things like cottage cheese. The only things I don't have to cook would be the chicken for dinner, other than that I make all my own food(people like to comment on me eating 6 meals lol). I'm on holidays from school for the last 2 months, so I have enough time to eat properly, and it really isn't very expensive if you eat the same things at some point 7 times a week. Improving my nutrition has been done in stages. From 40g of protein a day, I started drinking a liter of milk, to raise it to 75g. Then I added an extra meal a few months later(normally 3 eggs), to raise it to just above 100g. Then a scoop of whey in the morning raised it to 130g, and now I get proper meals around midday since I'm not in school, bringing me to where I am today. The next part will be adding some more omega 3, and then I will be happy with my diet. I think it's better the way I did it, because going from a regular diet straight to a bodybuilders diet is too much of a jump, and you don't get to try out different food to see what works for you(and what tastes good). |
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YoungDan
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« Reply #64 on: July 17, 2010, 04:19:54 AM » |
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so do you still have your 3 main meals with your family but with just smaller portions? |
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Owen
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« Reply #65 on: July 17, 2010, 10:44:57 AM » |
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so do you still have your 3 main meals with your family but with just smaller portions? Kind of, I change the amounts of stuff around, like at lunch I will have more eggs, less bread. Anyway, update, I was away for most of today, so I'm going to try do my workout now even though I'm a little tired. |
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Owen
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« Reply #66 on: July 17, 2010, 12:31:29 PM » |
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OK, I cut out the shoulder press today, I was too tired. Other than that, average workout, no major volume changes.
Chest, 17/07/10
Floor Press
Set 1 69KG 7
Set 2 69KG 7
Set 3 69KG 7
Set 4 69KG 6
Set 5 69KG 6
DB Flys
Set 1 16KGX2 12
Set 2 16KGX2 12
Set 3 16KGX2 12
DB Press
Set 1 24KGX2 8
Set 2 24KGX2 8
Set 3 24KGX2 8
Decline Push-Ups
Set 1 12
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Owen
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« Reply #67 on: July 17, 2010, 12:41:41 PM » |
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10:30: Oatmeal made with 2% milk and a Scoop of Whey, 2 slices wholewheat bread, 42g protein, 420 calories
13:00: Wholewheat pitta bread, ham, cheddar cheese, 2% milk, an apple, 35g protein, 500 calories
19:00: Spaghetti bolognese(wholewheat spaghetti, ground beef, pasta sauce, peas, sweetcorn, carrot, green beans, cauliflower and broccoli), 2% milk, roasted almonds, 458g protein, 550 calories
21:30: Spaghetti bolognese(wholewheat spaghetti, ground beef, pasta sauce), 2% milk, banana, 45g protein, 450 calories
Will have 150g low fat cottage cheese and 500ml 2% milk, 35g protein, 360 calories
OK, not too bad considering I was away for 6 hours. Protein intake is 205g today, calorie intake(including some coke I had) is 2420 calories.
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Owen
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« Reply #68 on: July 18, 2010, 07:20:36 AM » |
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Back/Shoulder workout today. Focussed on my pull-up form, which was pretty good. Hoping to be able to do 5X7 the week after next.
Back/Shoulders, 18/07/10
Pull-Ups
Set 1 6
Set 2 6
Set 3 6
Set 4 7
Set 5 6
Bent Over BB Row
Set 1 53KG 8
Set 2 53KG 8
Set 3 53KG 8
One Armed DB Row
Set 1 24KG 12
Set 2 24KG 12
Set 3 24KG 12
One Armed DB Rear Delt Row
Set 1 14KG 12
Set 2 14KG 12
Set 3 14KG 12
Lateral Raises(Straight Arms)
Set 1 8KGX2 12
Set 2 8KGX2 12
Set 3 8KGX2 12
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Owen
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« Reply #69 on: July 18, 2010, 09:05:30 AM » |
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Ran out of spaghetti, had brown rice with my bolognese and mixed veg, and I think it's just about the only healthy thing I've eaten that tastes as good as a Big Mac and large fries. I should have taken some pictures, like Matt82 does for his ''tasty diary''.
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Anton
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« Reply #70 on: July 18, 2010, 11:06:23 AM » |
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Looks like you've got a solid plan going on here. Keep it up! |
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Owen
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« Reply #71 on: July 21, 2010, 05:56:17 AM » |
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Thanks Anton, I will. Arms workout later today, looking forward to triceps, but for some reason I don't like working biceps anymore.
Just looking at some of my numbers and the weights for my leg workouts are very low(although hack squat and SDL will be improved each week), other than that I'm pretty happy with my numbers considering I'm not going for strength, going for perfect form and mass gains instead.
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Owen
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« Reply #72 on: July 21, 2010, 08:40:16 AM » |
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As usual, didn't like my biceps workout, I think I might actually be stronger on hammer curls than regular DB curls. Triceps workout went well, really liked doing close grip dumbbell press, and found a slightly better technique for DB skull crushers, which helped.
Basically, near the bottom of the ROM, I twisted my hands to make my palms to make them almost perpendicular to my body, which helps keep my elbows close and stops the weights from hitting me in the head. Goals for next week are to up the weight to 30KG for close grip dumbbell press, because it works best for me in the lower rep ranges, and to add a rep or two to my chin-up workout.
Biceps/Triceps, 21/07/10
Chin-Ups
Set 1 8
Set 2 8
Set 3 8
DB Curls
Set 1 14KGX2 12
Set 2 14KGX2 12
Alt. Hammer Curls
Set 1 14KGX2 8
Set 2 14KGX2 8
DB Skull Crushers
Set 1 14KGX2 12
Set 2 14KGX2 12
Set 3 14KGX2 12
Close Grip DB Press
Set 1 28KGX2 9
Set 2 28KGX2 9
Set 3 28KGX2 9
Set 4 28KGX2 9
DB KickBacks
Set 1 12KG 12
Set 2 12KG 12
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-JUL
Regular Gnome
Reputation Power: 1
Posts: 385
That asian dude.
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« Reply #73 on: July 21, 2010, 10:21:27 PM » |
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Heya, Owen. Just curious. How do you cook your chic breast?
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Owen
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« Reply #74 on: July 22, 2010, 02:25:15 AM » |
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Heya, Owen. Just curious. How do you cook your chic breast?
I put it in the pan for 5 minutes, with a small amount of butter. Then I melt a tiny amount of butter, mix in a little chicken stock cube, and it makes a paste. I just rub that into the chicken, cover it with foil and cook in the oven for 50 minutes. I don't use too much butter, so it only adds a tiny amount of calories to the chicken, but the taste is really good. Olive oil also works well. |
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