L33SH

thanks Lukey

blast from the past

This is awesome news Dan!

this

I do my planks at the end of boxing sessions I feel like I'm going to die

solid effort, catching me on the plank... You'll get the 8th next session for sure

28/10/13 Lat Pulldown 30kg x 10 40kg x 10 45kg x 10 50kg x 10 55kg x 9 60kg x 5 65kg x 1 Shoulder Press 15kg x 10 15kg x 10 15kg x 10 20kg x 10 20kg x 8 25kg x 3 25kg x 3 Seated Row 30kg x 10 35kg x 10 40kg x 10 45kg x 10 Ab Crunches 100 55 min boxing @ 511 calories

Hi Mitch I can eat some nuts, allergic to peacans, walnuts and pistachios. I eat nuts when I can such as in a trial mix as a snack. I did write up my diet earlier. I used IIFYM to find out my daily macro count a little while ago and I should be consuming 2000 calories a day (which I do). I should be consuming 127g of protein a day (I exceed this) and 38g of fat a day (I'm usually around 30 to 35g a day) Carbs 247.5g a day (sometimes I exceed this) and fibre 26-30g a day (which I do) I really don't think I need to eat any more protein as consuming around 140g a day with no meat. I think I eat more in a day than the sample diet of the fitness model you just wrote up. I think I may be eating too much, hence why I'm not getting much more definition. I'll look into pole dancing. If they have a time slot that I can fit in around my schedule I will do it. Thanks for your help.

fair enough lol

Grats on the bench improvement

My workout routine is: Monday night: weights and boxing Tuesday night: aerobics and yoga Wednesday night: weights Thursday night: boxing and shoulder rehab work Friday night: weights Saturday morning: grit strength and weights Sunday morning: grit plyo and grit cardio So Thursday morning I could go for a run?

How many times a week would you suggest? I don't want to do it every morning

The thing is when I did cardio, yes I was a lot happier with my body but I still didn't have the definition I wanted around my lower abdominal region, which is why I started the weight training in the first place. I know I could drop the weights and go back to my old cardio routine and lose a few kilos easily, which would bring out my muscle definition; but then I'm going to get to the same spot I go to in November last year where I just couldn't shift the rest of the abdominal fat and I'm back to where I was. So I'm very confused as to what I should do

I'm so confused I started weight training at the end of November last year. I'm a qualified personal trainer. I just never used my qualification. I would like to become a body attack instructor though. It's something I've been wanting to do for a long time, but with full time work and studying another degree part time as well as a lot of time spent in the gym I don't have the time for it at the present. I don't want to throw away the volume training. I know my trainer would be disappointed in me, and I said I would stick it out. I just work better with time frames and I'd like to know how much longer I need to wait before I see the changes I've been told I will see. What do you think of my diet? Anything I could change to help with my goals?

Well I think I should add more cardio in which is why I've started doing the HITT on Sundays. It's the only cardio that I find challenging.. boxing and aerobics are pretty easy for me. Today in the grit cardio my heart rate got up to 200, it usually hovers around 180 in the hardest parts of aerobics and boxing, so it's definitely challenging my body. I'll probably add running in again shortly as the weather is consistently nice now. I used to run alot when I trained cardio and do miss it. I will probably run in a HITT style now though.

Allow more food? This is what I eat daily breakfast: 1/2 cup oats with banana, chia seeds and cinnamon with an apple, banana and chia seed smoothie coffee or green tea about an hour later at work morning tea: banana lunch: muesli with dried fruits and yoghurt, or vegemite or salad sandwiches or pasta afternoon: protein bar before training: protein shake with beta alanine, creatine and taurine after training: protein shake dinner: anything protein/carb rich with veggies: pasta, brown rice, omelette, quinoa, lentils, chickpeas, stir fry, veggie curry with tofu, Indian, Chinese, veggie burgers, veggie sausages, home made pizza, baked beans on toast with eggs etc... If I'm hungry after dinner I might have crackers or carrot sticks or trial mix I eat alot.

It has been successful in the fact I have gained significant strength gains from the start of my program to now, so a positive is strength gains. A negative is that I'm not happy with my body shape and I feel for all the work I do in the gym I don't have anything aesthetically to show for it which disappoints me and affects my self esteem. I feel I looked much better and sexier when I trained predominantly in cardio, and I certainly received many more comments on my body shape when I trained cardio. The reason I haven't gone back to cardio is because my trainer assures me that the body I want will come with the program I'm currently on, however it's nearly been a year and I still look the same so I don't know when it's coming. Here is a photo I just took, as you can see I haven't really changed in definition from my first photo at the beginning of this thread, yet I train weights 4x a week and cardio 2x a week and I do yoga. I work out so much and I eat well and its making no difference to my body shape, it depresses me so much. I have an issue with gaining definition in the lower abdominal region; I had this same issue when I had abs from intense cardio training.

Thankyou, at least someone does. Yes a few of the exercises I'm still doing along with physio exercises and shoulder nearly back to 100% now and I've started boxing again.

No matter what days I do exercises on, Saturday's workout is always shit, I'm so exhausted, and the bad sessions f**k with my confidence. I would rather use the Saturday session to do assistance exercises such as bulgarian lunges, dips, hamstring curl etc but trainer says no.

pity it f**ked up everything in today's session

26/10/13 Squat 35kg x 10 40kg x 10 45kg x 10 50kg x 5 50kg x 6 55kg x 2 60kg x 0 Pause Squat 35kg x 10 Lat Pulldown 30kg x 10 40kg x 10 45kg x 10 50kg x 10 55kg x 8 60kg x 5 Shoulder Press 15kg x 10 15kg x 10 15kg x 10 20kg x 9 20kg x 7 25kg x 3 25kg x 1 Seated Row 30kg x 10 35kg x 10 40kg x 10 45kg x 10 50kg x 4 55kg x 4

25/10/13 Deadlift 50kg x 10 60kg x 10 70kg x 10 90kg x 1 100kg x 1 Bench Press 35kg x 10 40kg x 5 40kg x 4 40kg x 4 45kg x 3 45 Leg Press 80kg x 10 100kg x 10 120kg x 10 140kg x 10 160kg x 10 180kg x 5 Bicep Curl 15kg x 10 15kg x 10 15kg x 10 20kg x 6 20kg x 6 20kg x 4

shut up and squat!

you're lost

I've had 3 people comment lately on how deep I squat, I'm wondering if I'm squatting too deep