Ice's Tweaked Journal

IceDragon · 01-06-2006, 02:08 PM

Since I'm starting a kind of tweaked BFL/Lee Hayward's Programme (thanks peaked_18), I thought I'd post this here and get some advice before I start...

Basically, I've just hit a complete standstill with both gains and fat loss and need something to shake it up like never before. Critique as much as you like, because I haven't done this very often and need to learn. I'm also going to be brutally honest.

Height: 5' 8".
Weight: Approx 72kg (I hate the scales and avoid them like the plague)

Stats from July '04: Now:

39.4% bf. 20.6% bf.
Chest: 104cm (41") 95cm (37.5")
Bicep: 37cm (14.5") 31cm (12.25")
Waist: 114cm (45") 84cm (33")
Hips: 117cm (46") 100cm (39.5")
Upper thigh: 70cm (27.5") 58cm (23")
Lower thigh: 49cm (19.5") 43cm (17")
Calf: 44cm (17.5") 38cm (15")

Here's my proposed schedule, anyway...Let me know what you think, all input is welcome - and needed...I'm going to use the BFL method of a two week rota, it seems okay for now. Let the tweaking begin... :crazy1:

WEEK 1.
Day 1: UBW.
10 min warm up and cool down.
Incline db press x12, x10, x8, x6
One-arm db rows x12, x10, x8, x6
Lying db extension x12, x10, x8, x6
Close-grip pushdowns x12, x12
Bicep curls x12, x10, x8, x6
Hammer curls x12, x12
Russian twists 2x50.
15 mins yoga.

Day 2: 35 mins cardio (moderate-high intensity)
15 mins yoga.

Day 3: LBW, shoulders.
10 minute warm up and cool down.
Military press x12, x10, x8, x6
Side raises x12, x10, x8, x6
ATG squats 1x20
Pullovers 1x20 - Repeat these last x2.
SLDL x12, x10, x8, x6
Crunches 2x50.
10 minutes yoga.

Day 4: 1 hour cardio (low intensity).
30 mins yoga.

Day 5: UBW (as DAY 1).

Day 6: Active rest, yoga.

Day 7: Active rest, yoga.

WEEK 2:
DAY 1: LBW, yoga.
DAY 2: Cardio, yoga.
DAY 3: UBW, yoga.
Day 4: Cardio, yoga.
Day 5: LBW, yoga.
Day 6: Active rest, yoga.
Day 7: Active rest, yoga.

**EME** · 01-06-2006, 02:14 PM

Best of luck with your new program! :nosthumbs

- EME

IceDragon · 01-06-2006, 02:17 PM

Nutrition-wise, I'm still tweaking anyway...It never ends! lol

Meal 1: oatmeal, protein shake.
Meal 2: steak, 3 eggs, slice wholemeal bread.
Meal 3: oatmeal, protein shake.
Meal 4: grilled chicken breast, lettuce, tomato sandwich.
Meal 5: steak, 3 eggs, slice wholemeal bread.
Meal 6: oatmeal, protein shake.

That's generally what I eat on a daily basis, so isn't too much of a stretch for me. My downfall is peanut butter and nuts.

Love them...

As for supplements, I take cod liver oil, evening primrose oil, flaxseed oil, a multi-vit, ginseng, extra iron and calcium (anaemia is something I get easily, osteoporosis runs in my family), and I have glutamine for weight days, as well as an extra strength vit C.

Critique any or all of it, I do need the help. It seems strange that back in July '04, I didn't even know what a set or rep was...

IceDragon · 01-06-2006, 02:18 PM

Quote:

Originally Posted by EME

Best of luck with your new program! :nosthumbs

- EME

Thanks! I have to admit I'm a bit worried about hitting burn-out, but if it happens, it happens.

SoMdHunter · 01-07-2006, 12:22 AM

Quote:

Originally Posted by IceDragon

Thanks! I have to admit I'm a bit worried about hitting burn-out, but if it happens, it happens.

Ice Dragon,

To me, and this is only my opinion, your diet is really lacking in fruits and vegatables. Looks like you got the protein and carbs covered, maybe even too much. Depending on what you are trying to do, you may want to reduce your carbs and protein some....oatmeal and protein shakes 3 times a day looks to me like someone bulking to gain mass.

You do infact need the protein, but I would seriously swap some of it out for salads with low fat cottage cheese and fruits. You can also add in some brown rice for carbs, fish for EFA's, and lentils for both fiber and protein.

Those are my thoughts. I may be off base a bit, but I don't think I missed it too far.

IceDragon · 01-07-2006, 03:25 AM

It's okay, that's exactly why I posted it. I do need help with it, and I know the only way I'll learn is by people suggesting things and pointing out what's wrong.

The problem is, a lot of the food I have to eat on the go, which is why the oatmeal and protein shakes are in there - I'm running round all day like a headless chicken lol.

How about if I change it round like this...does it look any healthier?

Meal 1: 3 eggs, wholemeal toast, apple.
Meal 2: Beef salad sandwich (romaine lettuce, tomato, rocket, onion, wholemeal bread).
Meal 3: Grilled chicken breast, brown rice and peas.
Meal 4: Oatmeal and protein shake (post workout - I get shaky sometimes after working out but this tends to alleviate it).
Meal 5: Steamed fish, brown rice, broccoli.
Meal 6: Repeat meal 3.

Thanks for the help, btw.

IceDragon · 01-10-2006, 08:51 AM

Right, here's mine. Monday I felt so crappy and hadn't slept that I only got three meals in and didn't workout at all. For that reason...

WEEK 1: DAY 1 UBW.
Incline chest press x12 x10 x8 x6
Dumbbell flyes x12 x12
One-arm dumbbell rows x12 x 10 x8 x6
Wide-grip pulldowns x12 x12
Lying barbell extension x12 x10 x8 x6
Close-grip pushdown x12 x12
Barbell curls x12 x10 x8 x6
Hammer curls x12 x12

The pounds used are, in short, crap and that's why I haven't put them in. :@

5 mins warm-up, and cool down. 5 minutes stretching.

Before anyone mentions it, I have a lot of problems with hypoglycaemia after my workouts, so have to forgo the advice given by Bill Phillips and eat within ten minutes of finishing a workout or suffer headache, nausea, the shakes and occasional vomiting if it goes too far. That's why I'm having a fruit and nut bar. It has nuts, seeds, dried fruit and is low in both processed sugar and saturated fat.

FLUID: So far, I've had three pints (about a litre and a half so far) - and it's now 06.40!

**powerman2000** · 01-10-2006, 09:00 AM

Nice to see you have a journal here.

I noticed that you aren't showing us your food on ounces or cups or whatever the case may be.

Here are tips that I believe you must employ for continued fat loss.

No starchy carbs after 3-4pm.

The only exception is if you are working out late afternoon or early evenings. But only on your workout days.

On non workout days eat all of your starchy carbs, like rice and oatmeal, in your first 3 meals of the day.

No fruits while attempting weight loss.

No dairy products.

Eat more leafy green veggies.

IceDragon · 01-10-2006, 03:03 PM

Powerman, thanks for the tips.

I tend to cut my carbs down by half for the last three meals, simply because of my hypoglycaemia and that I'm a moody bitch if I don't get them. As far as milk goes, it's 1% and I'm far too paranoid of developing osteoporosis to cut it out entirely (I made a separate thread in the nutrition section about it). I'll definitely cut out fruit (I have to make myself eat it anyway) and step up the leafy veg.

I'm still learning regarding what works for me, but I'll get there... :crazy1:

01-06-2006, 02:08 PM	#1
IceDragon Amateur Join Date: Oct 2005 Location: The Plains of Seshannoh Posts: 80 Recipes: 0 Rep Power: 4	Ice's Tweaked Journal Since I'm starting a kind of tweaked BFL/Lee Hayward's Programme (thanks peaked_18), I thought I'd post this here and get some advice before I start... Basically, I've just hit a complete standstill with both gains and fat loss and need something to shake it up like never before. Critique as much as you like, because I haven't done this very often and need to learn. I'm also going to be brutally honest. Height: 5' 8". Weight: Approx 72kg (I hate the scales and avoid them like the plague) Stats from July '04: Now: 39.4% bf. 20.6% bf. Chest: 104cm (41") 95cm (37.5") Bicep: 37cm (14.5") 31cm (12.25") Waist: 114cm (45") 84cm (33") Hips: 117cm (46") 100cm (39.5") Upper thigh: 70cm (27.5") 58cm (23") Lower thigh: 49cm (19.5") 43cm (17") Calf: 44cm (17.5") 38cm (15") Here's my proposed schedule, anyway...Let me know what you think, all input is welcome - and needed...I'm going to use the BFL method of a two week rota, it seems okay for now. Let the tweaking begin... :crazy1: WEEK 1. Day 1: UBW. 10 min warm up and cool down. Incline db press x12, x10, x8, x6 One-arm db rows x12, x10, x8, x6 Lying db extension x12, x10, x8, x6 Close-grip pushdowns x12, x12 Bicep curls x12, x10, x8, x6 Hammer curls x12, x12 Russian twists 2x50. 15 mins yoga. Day 2: 35 mins cardio (moderate-high intensity) 15 mins yoga. Day 3: LBW, shoulders. 10 minute warm up and cool down. Military press x12, x10, x8, x6 Side raises x12, x10, x8, x6 ATG squats 1x20 Pullovers 1x20 - Repeat these last x2. SLDL x12, x10, x8, x6 Crunches 2x50. 10 minutes yoga. Day 4: 1 hour cardio (low intensity). 30 mins yoga. Day 5: UBW (as DAY 1). Day 6: Active rest, yoga. Day 7: Active rest, yoga. WEEK 2: DAY 1: LBW, yoga. DAY 2: Cardio, yoga. DAY 3: UBW, yoga. Day 4: Cardio, yoga. Day 5: LBW, yoga. Day 6: Active rest, yoga. Day 7: Active rest, yoga. __________________ Live by the Nine, Die by the Sword. :dumbells: Lifter for life.

01-06-2006, 02:14 PM	#2
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	Best of luck with your new program! :nosthumbs - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

01-06-2006, 02:17 PM	#3
IceDragon Amateur Join Date: Oct 2005 Location: The Plains of Seshannoh Posts: 80 Recipes: 0 Rep Power: 4	Nutrition-wise, I'm still tweaking anyway...It never ends! lol Meal 1: oatmeal, protein shake. Meal 2: steak, 3 eggs, slice wholemeal bread. Meal 3: oatmeal, protein shake. Meal 4: grilled chicken breast, lettuce, tomato sandwich. Meal 5: steak, 3 eggs, slice wholemeal bread. Meal 6: oatmeal, protein shake. That's generally what I eat on a daily basis, so isn't too much of a stretch for me. My downfall is peanut butter and nuts. Love them... As for supplements, I take cod liver oil, evening primrose oil, flaxseed oil, a multi-vit, ginseng, extra iron and calcium (anaemia is something I get easily, osteoporosis runs in my family), and I have glutamine for weight days, as well as an extra strength vit C. Critique any or all of it, I do need the help. It seems strange that back in July '04, I didn't even know what a set or rep was... __________________ Live by the Nine, Die by the Sword. :dumbells: Lifter for life.

01-07-2006, 03:25 AM	#6
IceDragon Amateur Join Date: Oct 2005 Location: The Plains of Seshannoh Posts: 80 Recipes: 0 Rep Power: 4	It's okay, that's exactly why I posted it. I do need help with it, and I know the only way I'll learn is by people suggesting things and pointing out what's wrong. The problem is, a lot of the food I have to eat on the go, which is why the oatmeal and protein shakes are in there - I'm running round all day like a headless chicken lol. How about if I change it round like this...does it look any healthier? Meal 1: 3 eggs, wholemeal toast, apple. Meal 2: Beef salad sandwich (romaine lettuce, tomato, rocket, onion, wholemeal bread). Meal 3: Grilled chicken breast, brown rice and peas. Meal 4: Oatmeal and protein shake (post workout - I get shaky sometimes after working out but this tends to alleviate it). Meal 5: Steamed fish, brown rice, broccoli. Meal 6: Repeat meal 3. Thanks for the help, btw. __________________ Live by the Nine, Die by the Sword. :dumbells: Lifter for life.

01-10-2006, 08:51 AM	#7
IceDragon Amateur Join Date: Oct 2005 Location: The Plains of Seshannoh Posts: 80 Recipes: 0 Rep Power: 4	Right, here's mine. Monday I felt so crappy and hadn't slept that I only got three meals in and didn't workout at all. For that reason... WEEK 1: DAY 1 UBW. Incline chest press x12 x10 x8 x6 Dumbbell flyes x12 x12 One-arm dumbbell rows x12 x 10 x8 x6 Wide-grip pulldowns x12 x12 Lying barbell extension x12 x10 x8 x6 Close-grip pushdown x12 x12 Barbell curls x12 x10 x8 x6 Hammer curls x12 x12 The pounds used are, in short, crap and that's why I haven't put them in. :@ 5 mins warm-up, and cool down. 5 minutes stretching. Before anyone mentions it, I have a lot of problems with hypoglycaemia after my workouts, so have to forgo the advice given by Bill Phillips and eat within ten minutes of finishing a workout or suffer headache, nausea, the shakes and occasional vomiting if it goes too far. That's why I'm having a fruit and nut bar. It has nuts, seeds, dried fruit and is low in both processed sugar and saturated fat. FLUID: So far, I've had three pints (about a litre and a half so far) - and it's now 06.40! __________________ Live by the Nine, Die by the Sword. :dumbells: Lifter for life.

01-10-2006, 09:00 AM	#8
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,227 Recipes: 0 Rep Power: 203	Nice to see you have a journal here. I noticed that you aren't showing us your food on ounces or cups or whatever the case may be. Here are tips that I believe you must employ for continued fat loss. No starchy carbs after 3-4pm. The only exception is if you are working out late afternoon or early evenings. But only on your workout days. On non workout days eat all of your starchy carbs, like rice and oatmeal, in your first 3 meals of the day. No fruits while attempting weight loss. No dairy products. Eat more leafy green veggies. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

01-10-2006, 03:03 PM	#9
IceDragon Amateur Join Date: Oct 2005 Location: The Plains of Seshannoh Posts: 80 Recipes: 0 Rep Power: 4	Powerman, thanks for the tips. I tend to cut my carbs down by half for the last three meals, simply because of my hypoglycaemia and that I'm a moody bitch if I don't get them. As far as milk goes, it's 1% and I'm far too paranoid of developing osteoporosis to cut it out entirely (I made a separate thread in the nutrition section about it). I'll definitely cut out fruit (I have to make myself eat it anyway) and step up the leafy veg. I'm still learning regarding what works for me, but I'll get there... :crazy1: __________________ Live by the Nine, Die by the Sword. :dumbells: Lifter for life.

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