B's life

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I calculated a 1 foot tuna and cheese subway in a Honey and Oat bread is more than 600 Calorie!!

Wow I really messed up today, no more subway for me now.
I might have just taken  a fruit at Sainsbury and called it in.

This set me back by quite a bit, my average BMR is around 1900. ~
Let me calculate my intake :

• breakfast: 200 cal
• tea break: 5 cal (approx)
• lunch: 400 cal
• Biscuit: 300 cal roughly
• orange juice: 112cal
• Subway: 600ish cal

comes out around 1600 so i didn’t do quite well, my burn should be around 500ish

A lot of people seems to be pushing themselves a bit too much and hurt themselves when doing weights. From reading a few article and some past experience a quick way of knowing when you are doing too much weights is understanding your body.

For example you have to see the responce of your body when lifting the weights around your 5th time, if you feel that your are making faces or your body or muscle is shaking drop down a few weight and just increase your rep.

Example:

if you are doing some triceps lifts starting at 25kg, your first 5 lift will seem easy but when you reach the 6th or 7th lift you seem that you are struggling to push it all the way up. You would normally feel a shake on your arm. Drop it down and drop a block of weight down to 21kg and do another 1-2 sets of 8 or 12 depending on what you had planned. I normally plan for 3 sets of  12 but if i feel I can’t do the new weights I go for 3 sets of 12 on a lower weight and 2 more sets of 8. This is good if you want to increase your endurance.

Today at the gym I spent around 1 hour and a bit doing some upper body work and a little bit of cardio.
Here is my program today:

• 6 min jogging/running 10 km/h interval to 8 km/h
• 4 sets (12) of lats (35 kg)
• 3 sets (15) quadtricept at 115kg+
• 5 sets (10) pectoral/chest weight (25kg)
• 3 sets (15) twisted crunch with medicine ball (6kg) … I felt that one
• 3 sets (10) leg raises
• 5 min run at 9-10 km/h
• 5 min stretch throughout

My shoulder and back is killing me atm, even after a shower.

I have to say that after a few weeks working straight on my chest i can feel some muscle there which I haven’t had before.

Another thing that I have noticed recently is that my thigh has slimmed and whenever I sit down my flesh between my thigh do not touch as much as before.

I have also noticed that my forearm is much bigger and has a lot more muscle then before.

On a side note

I subscribed to men’s health Mag, and I must say this is the best mag I’ve ever laid eyes on as it has everything you would really want to know.

I recommend you pick one out for £3.50 at your local corner shop, and you’ll love it. I will post a small review on my next entry so be sure to read it.

Today I went to the gym using a different routine and it was pretty hard, I had a few cramps but i think its alright.

I  have also decided to start again on the count as I have hit a plateau and I just wanted to start fresh out with a healthy life in mind 24/7.

Today after gym I felt that I have accomplished something today.

I’ve done:

• 5min warmup at 10km/h
• 3 sets of lats
• 3 sets of horizontal leg push
• 3 sets of biceps weights
• 3 sets of leg curls
• 3 sets of triceps weights
• 3 sets of medicine ball mixed with situps
• 3 min jog
• stretched for 4-5min

Looking at it seems that I’ve done too much. My body is steaming up still and I got a few back soars (which I like as it makes feel that I have done a lot).

Next time i will be concentrating on adding a few more sets on upper body, and then strengthening my lower body with bigger weights.

I will also add another core exercise in there.

Well we’ll see what happens.