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Great start to the log man! At your age, with consistency in your diet and training, you should see great results.
Approved Log My Training Diet Log
- Thread starter Tentatum
- Start date
Great update man
Day 2
Sleeping Time Yesterday: 11:30pm
Waking Up Time: 8am
A way better start into the day than yesterday
Cardio: 9:25-9:55am
First meal: 11am
-high protein plum cake
Ingredients:
-45g flour
-50g low-fat quark
-2 eggs
-30g vanilla whey protein
-200g plums
In total:
-550 calories
-58g carbs
-13g fat
-46g protein
Snack: 12:30pm
-apple
In total:
-150 calories
-33g carbs
-0g fat
-1g protein
Second meal: 1:30pm
-leftover sweet potato and groundbeef with feta cheese casserole
Again, I can´t be sure about the nutritional values but I think they should be somewhere around:
-800 calories
-50g carbs
-45g fat
-47g protein
Snack: 4pm
-high protein quark
In total:
-140 calories
-7g carbs
-1g fat
-25g protein
Third meal: 6:45pm
-cottage cheese pasta
Cooked for my family again so I´m not sure about the nutritional values but I believe they could be around:
-800 calories
-120g carbs
-15g fat
-45g protein
Workout: 8pm-8:45pm
Today I did the push exercises so the following ones: benchpress with a barbell and dumbbells, inclined bench press, flys, triceps press, french press, shoulder press, push ups
Diet Summary:
-2450 calories
-270g carbs
-75g fat
-160g protein
Sleeping Time Yesterday: 11:30pm
Waking Up Time: 8am
A way better start into the day than yesterday
Cardio: 9:25-9:55am
First meal: 11am
-high protein plum cake
Ingredients:
-45g flour
-50g low-fat quark
-2 eggs
-30g vanilla whey protein
-200g plums
In total:
-550 calories
-58g carbs
-13g fat
-46g protein
Snack: 12:30pm
-apple
In total:
-150 calories
-33g carbs
-0g fat
-1g protein
Second meal: 1:30pm
-leftover sweet potato and groundbeef with feta cheese casserole
Again, I can´t be sure about the nutritional values but I think they should be somewhere around:
-800 calories
-50g carbs
-45g fat
-47g protein
Snack: 4pm
-high protein quark
In total:
-140 calories
-7g carbs
-1g fat
-25g protein
Third meal: 6:45pm
-cottage cheese pasta
Cooked for my family again so I´m not sure about the nutritional values but I believe they could be around:
-800 calories
-120g carbs
-15g fat
-45g protein
Workout: 8pm-8:45pm
Today I did the push exercises so the following ones: benchpress with a barbell and dumbbells, inclined bench press, flys, triceps press, french press, shoulder press, push ups
Diet Summary:
-2450 calories
-270g carbs
-75g fat
-160g protein
Last edited:
very detailed
lets keep sharing
how about training? a bit more details reps sets weights exercises more
and some pics of you face blurred
I'm using the Same weight for Push and pull exercises and depending in the day I get 6-12 Reps each set. Eg. flys and triceps Press are around 6, benchpressing with dumbbells I can do Up to 12very detailed
lets keep sharing
how about training? a bit more details reps sets weights exercises more
and some pics of you face blurred
Solid log keep it coming!
which same ones? you need to go up to 15 reps important to volume up
any pics you going to post?
You'll find current pics here: https://www.elitefitness.com/forum/...r-training-for-around-6-months.1512589/page-2
Day 3
I think I´ve given you some insights in my diet. My first meal is always something high protein and around 600-700 calories. I don´t always eat meat (today for example I had mozzarella + tomatoes and bread with cottage cheese. Apart from that I also have eggs and chicken breast quite often and that´s actually it. Not much variation in my first meal but I guess they are kind of healthy. My second meal is (as I have shown) low-fat quark with fruits (nearly always). For dinner I sometimes cook myself (healthy, high protein) but if my parents cook I´ll just have what they make.
So, instead, I want to talk a bit more detailled about my sports/workouts:
Cardio: 12am-12:45am
At 12am I went for a run. A 9 minute mile isn´t very fast of course, but I´m not training to go all in but instead I´m working on my endurance so I´m running a pace (like 9 mnutes per mile) I can hold for quite some time without going into high pulse
Workout: 4:45pm-5:45pm
Yesterday was a restday so today I did push and shoulder exercises. Tomorrow will be pull and legs. Today I´ve counted how many reps I got in each set so here are the stats (I did most of the exercises with two 17,5kg/38.5lbs dumbbells except for the ones where I´ve put the weight in brackets):
benchpress barbell (60kg): 10 reps in set one - 6 reps in set two - 10 reps in set three
benchpress dumbbells: 10-10-9
inclined bench press: 7-6-5
flys: 6-5-6
triceps press: 8-5-6
french press: 6// (only did 1 set)
push ups: 20-14-22
shoulder press: 5-4-0
frontal raise (10kg): 10-9-10
Please note: I´m doing progressive overload so when I get around 10 reps each set in my exercises, I´m increasing the weight and I´ve just done so. This is why in some exercises I´m only getting low reps but I´m quite sure this will change and get better with every workout I´m doing (that´s how it worked so far)
I think I´ve given you some insights in my diet. My first meal is always something high protein and around 600-700 calories. I don´t always eat meat (today for example I had mozzarella + tomatoes and bread with cottage cheese. Apart from that I also have eggs and chicken breast quite often and that´s actually it. Not much variation in my first meal but I guess they are kind of healthy. My second meal is (as I have shown) low-fat quark with fruits (nearly always). For dinner I sometimes cook myself (healthy, high protein) but if my parents cook I´ll just have what they make.
So, instead, I want to talk a bit more detailled about my sports/workouts:
Cardio: 12am-12:45am
At 12am I went for a run. A 9 minute mile isn´t very fast of course, but I´m not training to go all in but instead I´m working on my endurance so I´m running a pace (like 9 mnutes per mile) I can hold for quite some time without going into high pulse
Workout: 4:45pm-5:45pm
Yesterday was a restday so today I did push and shoulder exercises. Tomorrow will be pull and legs. Today I´ve counted how many reps I got in each set so here are the stats (I did most of the exercises with two 17,5kg/38.5lbs dumbbells except for the ones where I´ve put the weight in brackets):
benchpress barbell (60kg): 10 reps in set one - 6 reps in set two - 10 reps in set three
benchpress dumbbells: 10-10-9
inclined bench press: 7-6-5
flys: 6-5-6
triceps press: 8-5-6
french press: 6// (only did 1 set)
push ups: 20-14-22
shoulder press: 5-4-0
frontal raise (10kg): 10-9-10
Please note: I´m doing progressive overload so when I get around 10 reps each set in my exercises, I´m increasing the weight and I´ve just done so. This is why in some exercises I´m only getting low reps but I´m quite sure this will change and get better with every workout I´m doing (that´s how it worked so far)
