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Sams 12 week program

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Posted by: SamJ

I think this is a wonderful site, and I'd like to keep a journal here, so I have somewhere to track my progress.

I am 32, I've not officially weighed myself, or had my bf measured

I have been bodybuilding for 5 years, but the previous 18 months I haven't been very serious at all. I now have quite a bit of body fat to lose. I started working out a week ago, but would like to put my entries here.

4 months ago I had a hernia operation, I wanted to get my health back on track in a hurry, and went too heavy with my squats.. I am recovered now. I plan to build up my strength beginning with light weights, high reps,
I'm 5'4, probably around 135lb, but that's just a guess.

I'd just like to add my last weeks work, because i'm on a pretty serious 12 week program, to try and get back into shape, and the past week has been important in this journey.

My goal is to build muscle, and lose body fat

March 8th

Meal 1 4 egg whites, 1 yolk .5 cup oats protein powder
Meal 2 Protein shake, oat milk, 100g natural yogurt
Meal 3 brown rice, chicken, spinach, peas, broccoli
Meal 4 " " "
Meal 6 100g tuna 2 rice cakes
Meal 7 Protein shake/water

Protein 175g/ Carb 134g/ fat 26g

Cardio: 25m run

Stretching: 15m

CHEST/ABS

flat bench press
Dumbbell pullovers
Dips
Push ups

ABS

crunches
__________________________________________

Tuesday March 9th

2nd day

m1 4 egg whites, 1/2 cup oats

M2 protein shake, soy milk, 50g natural yogurt

M3 brown rice, chicken, spinach

M4 100g tuna, 2 rice cakes

M5 brown rice, chicken, spinach

M6 protein shake/water

Protein 148g / Carb 165g / Fat 23g Calories: 1478

Cardio: 45 minute run
Stretching: 15 minute

BACK / LOWER BACK

bent over barbell rows 12 reps 4 set
T bar rows 12 reps 4 set
goodmornings 12 reps 4 set
hyper extension 20 reps 4 set

ABS

crunches 25 reps 5 set

*feeling strong today...staying focused*
_________________________________________

Wednesday March 10th

day 3

M1 2 rice cakes, muscles
M2 100g turkey
M3 Brown rice, chicken
M4 protein shake, soy milk
M5 browon rice, chicken
M6 protein shake, water

P 141g / C 123g / F 18g calories: 1261

Cardio: morning 25m run... evening 30m run

BI / TRI

dumbell curls 12 reps 4 set
EZ bar curls 12 reps 4 sets
hammer curls 8 reps 4 sets
tricep extensions 12 reps 4 sets
kickbacks 12 reps 4 sets

ABS

reverse crunches 25 reps 4 sets

*feeling good, staying focused*
________________________________________

Thursday March 11th

Day 4

M1 protein shake, soy milk
M2 brown rice, spinach, chicken
M3 3 egg whites
M4 brown rice, spinach, chicken
M5 3 egg whites
M6 protein shake, soy milk
M7 3 egg whites
M8 protein shake, water

P 177g / C 138g / F 23g Calories: 1496

Cardio: 25m uphill / downhill run
10m skipping

Stretching: 10m

SHOULDERS/TRAPS

dumbell press 12 reps 5 sets
bent over, rear lat 12 reps 5 sets
lying side, laterals 12 reps 5 sets
barbell shrugs 12 reps 5 sets
upright rows 12 reps 4 sets

ABS

crunches 25 reps 5 sets
bicyclie 25 reps 5 sets
__________________________________________
Friday March 12

Day 5

M1 3 egg whites, protein shake, .5 cup oats, soy milk
M2 turkey breast
M3 salmon, green beans, spinach
M4 protein shake, soy milk, yogurt, strawberries
M5 fish, green beans, spinach
M5 turkey breast

*2 fat free pudding*

P 228g / C 82g / F 30g calories: 1534

Cardio: 30m run uphill / downhill

LEGS

Leg extensions 20 reps 5 sets
Leg curls 20 reps 5 sets
lunges 15 reps 7 sets
calf raise 25 reps 4 sets

ABS

bicycle 25 reps 3 sets (bit sore from day before so i quit)

*tomorrow is my off day, I am usually worn out after a leg day*
*i'm working on my carbs, its hard on my psyche to cut them, i need to wean myself off, my job is mentally demanding*
*im feeling proud i've stuck it out 5 day's, only real slip up was 2 fat free puddings*
_____________________________________________

I've used my day off to stretch, and relax, and get used to less carbs.
My calves, hams, quads, glutes hurt, feels good, job well done.
Feeling strong! a little impatient to see more physical changes, .
My abs are starting to tighten up, I like that feeling, coming back to life!

Saturday March 13

Day 6

M1 1/2 protein bar, protein shake / soy milk, natural yogurt, strawberries
M2 100g tuna, 2 rice cakes
M3 1/4 melon
M4 110g chicken, spinach
M5 110g chicken, string beans
M6 protein shake / water

P 176g / C 96g / F 28g Calories: 1336

Stretching: 30m

REST & GROW
__________________________________________

Sunday March 14

Day 7 ... end of week 1 yesssssss!!!

M1 protein shake, natural yogurt, soy milk, 50g strawberries
M2 8 egg whites
M3 shellfish, 1 cup beans
M4 salmon 1 cup beans
M5 chicken
M6 protein shake / water

P 181g / C 46g / F 22g calories: 1122

REST & GROW

*i've been drinking 3.5 - 4 litres water a day, i'm happy i've been doing that, drinking enough water was one of my weaknesses, i've also been taking all my supps happy about that too, i got so sick of swallowing pills i developed a gag reflex. Haven't noticed any real changes this past week, bit more mental clarity, end of the day is difficult. I'm thinning out around my face and shoulders first. Still feeling strong and focused, i've been going to bed early, this week lots of rest, and that concludes my first week*

forgot to mention, I've been getting a lot out of ranidae's signature "suffer the pain of discipline now, or the pain of regret later" I think that's an excellent way to look at it.
_________________________________________

Monday March 15th

Week 2

M1 4 egg whites, protein shake, natural yogurt, soy milk
M2 brown rice, chicken, mushrooms, broccoli, garlic, olive oil
M3 brown rice, chicken, mushrooms, broccoli, garlic, olive oil
M4 protein shake / water
M5 salmon, green beans
M6 protein shake / water

P 170g / C 87g / F 21g calories: 1234

Cardio: 40minute run



CHEST:

bench press 12 reps 4 sets
Incline DB press 12 reps 4 sets
Dips 12 reps 4 sets

TRICEPS:

Tricep press 12 reps 4 sets
DB kickbacks 12, 10, 8, 6

ABS:

bicycle 25 reps 4 sets
crunches 25 reps 4 sets

I welcome your comments, thank you for reading..


Posted by: Jodi

The very first thing I need to ask........................Are you male or female?

I do have a very good reason for asking this. If your female, then I can understand your dieting even though I think your cals are low even for a female. If your male..........WTF are you cutting for?


Posted by: SamJ

Oh so sorry! I didn't think.. I am female..
I agree, my calories are very low, I know there's no fast way to the finish line, but i'm sure as hell trying.. I'm going along with the way I feel, if i'm too depleted, have absolutely no energy, I get some carbs in...

I really appreciate your input, i'm very open to hear what you think still.. Thank you for your response.


Posted by: SamJ

Tuesday March 16th

Week 2

M1 steak, green beans
M2 protein shake, natural yogurt, soy milk
M3 steak, mushroom, garlic, olive oil
M4 2 egg whites, melon
M5 protein shake, soy milk
M6 2 egg white, tuna, 2 rice cakes

P 202g / C 61g / F 24g Calories: 1276

Cardio: 40 m run

LEGS:

leg extension 20 reps 5 sets
Leg curls 20 reps 5 sets
squats 15 reps 4 sets
Standing calf raise 25 reps 3 sets

I'm very tired today, getting an early night.


Posted by: myCATpowerlifts

well if she only weight like 110 then thats enough cals for a cut


Posted by: Jodi

Well she doesn't weigh 110.


Posted by: SamJ

Where should my calories be? I can only wish i weighed 110lb at my best, i'm 115lb -120lb


Posted by: atherjen

if your 135 you should be consuming 1485-1620 calories per day for FAT LOSS!
otherwise you are going to risk throwing your body into starvation mode and actaully hindering progress by forcing your body to hold onto fat!
I would suggest add in more healthy fats to begin with to bring your calorie intake up.
id also drop the soy milk and rice cakes and opt for brown rice, oatmeal, sweet potatoes, apples or berries, beans/legumes, bran cereal.


Posted by: SamJ

Thank you for the feedback

I am on day 10 of my program, and not feeling like i'm losing at the rate I should be, you've helped me to understand why.

I have also noticed i've been getting a few patches of dry skin, adding more fats, will definately help solve that problem.




Posted by: atherjen

your welcome! that is probably the reason why - for both issues!
Best of luck and keep you journal updated reguarly, Ill be checking!


Posted by: SamJ

Wednesday March 17

Week 2

M1 chicken, beans
M2 protein shake, soy milk, natural yogurt
M3 200g tuna
M4 chicken, brown rice, beans
M5 chicken, brown rice, beans
M6 chicken, bbq sauce
M7 cheese twists, colored popcorn, cotton candy



REST DAY


Posted by: aggies1ut

Quote:
Originally posted by SamJ
Wednesday March 17

Week 2

M1 chicken, beans
M2 protein shake, soy milk, natural yogurt
M3 200g tuna
M4 chicken, brown rice, beans
M5 chicken, brown rice, beans
M6 chicken, bbq sauce
M7 cheese twists, colored popcorn, cotton candy



REST DAY
#7 is a meal?


Posted by: SamJ

well #7 isn't a good meal, but I need to be held accountable when I cheat...

I'm having a bit of a struggle today, fighting the yummy food demons.. Once I get a taste of sugar, isn't relentless lol... so far so good..

Thanx for checking in on me..


Posted by: aggies1ut

Oh, I didn't realize that you had already had this meal. I thought you were preplanning it or something. Duh, Australia. lol


Posted by: SamJ

Week 2

M1 4 egg whites, protein shake, soy milk, natural fat free yogurt
M2 Steak, salad
M3 100g tuna, cucumber
M4 100g tuna, cucumber
M5 steak, salad
M6 proteinshake/water

P 205g / C 92g / F 32g Calories: 1559

Cardio: 10m skipping

BACK:

Bent over barbell rows 12 reps 4 sets
T bar rows 12 reps 4 sets
Deadlifts 12 reps 4 sets
Hyper extensions 12 reps 4 sets

ABS:

bicycle 25 reps 4 sets
crunches 25 reps 4 sets

*an emotionally challenging day for no particular reason, , will I work out? no, I don't think I should when I feel like crap, yes, I need to perservere, no, I need to rest, recharge, damn mind blowing.. dancing in the dark... need an early night!!! not every day's a good day... *


Posted by: Jodi

Much better, but where are the carbs and efa's?


Posted by: SamJ

Friday March 19

Week 2

M1 .5 cup oats, steak
M2 protein shake, soy milk, natural low fat yogurt
M3 2 bacon, 2 eggs, 4 slices swiss cheese
M4 protein shake, soy milk, banana
M5 chicken breast
M6 chicken breast
M7 protein shake / water

P 251g / C 127g / F 85g Calories: 2304

Stretching: 15m

Cardio: 45 minutes skipping, 15 minutes boxing



SHOULDERS/TRAPS:

military press 12 @10kg 10 @12.5kg 8@15kg 10@12.5kg 12 @ 10kg
rear lat raise 12 @5kg 12 @7.5kg 12 @7.5kg 12 @5kg
dumbell press 7.5kg 12 reps 3 sets
dumbell shrugs 7.5kg 12 reps 4 sets
barbell shrugs 10kg 12 reps 4 sets

ABS:

twisting crunches 25 reps 5 sets
crunches 25 reps 5 sets
side crunches 100 each side

*felt much better today, a lot of food, wont hurt to shake my system up a bit, i'm feeling strong*


__________________________________

It looks like, I didn't include the peanuts I ate, I don' tknow if this will work, but this is the link to fitday march 18

http://www.fitday.com/WebFit/DayFoodsTab.asp


Posted by: atherjen

Quote:
Originally posted by SamJ
Friday March 19

Week 2

M1 .5 cup oats, steak
M2 protein shake, soy milk, natural low fat yogurt
M3 2 bacon, 2 eggs, 4 slices swiss cheese
M4 protein shake, soy milk, banana
M5 chicken breast
M6 chicken breast
M7 protein shake / water

P 251g / C 127g / F 85g Calories: 2304

Stretching: 15m

Cardio: 45 minutes skipping, 15 minutes boxing



SHOULDERS/TRAPS:

military press 12 @10kg 10 @12.5kg 8@15kg 10@12.5kg 12 @ 10kg
rear lat raise 12 @5kg 12 @7.5kg 12 @7.5kg 12 @5kg
dumbell press 7.5kg 12 reps 3 sets
dumbell shrugs 7.5kg 12 reps 4 sets
barbell shrugs 10kg 12 reps 4 sets

ABS:

twisting crunches 25 reps 5 sets
crunches 25 reps 5 sets
side crunches 100 each side

*felt much better today, a lot of food, wont hurt to shake my system up a bit, i'm feeling strong*


__________________________________

It looks like, I didn't include the peanuts I ate, I don' tknow if this will work, but this is the link to fitday march 18

http://www.fitday.com/WebFit/DayFoodsTab.asp

Im glad that you felt better today eating more than normal, however you should have ate more carbs vs. fats/protein.
some more suggestions:
- what kind of steak in meal 1? for instance was it inside round, top sirloin, etc.
- meal 3 sucks! plain and simple. TOO many bad fats. drop the bacon and cheese, eat only 1 egg yolk, add in more egg whites and get in some veggies too! add in some brown rice or a sweet potato or oats.
- when do you workout? I would switch the banana for a less sugary fruit such as apple or pear, grapefruit or berries.
- meal 5 and 6 both need some fiberous veggies added to it!! this is a must!!
- I dont see ANY healthy fats in your diet whatsover!!
olive oil, hempseed oil, flax oil, fatty fish and/or fish oil caps, natural peanut butter, nuts/seeds in moderation.
-is that protein shake right before bed? how far before was meal 6? Id cut that out and space your meals a bit more so that your last meal is about an hour before bed. your protein intake is too high.


Posted by: SamJ

Hi atherjen, thanx for stopping by and helping me

I probably don't feel as good as I can feel when my diets working for me, but i did feel better than the previous day's when i cut my carbs in a desperate attempt to get in shape faster..

I know that's not going to work..

my diets been more 'off track' past few day's, i've been wanting to increase my fat intake M3 wasn't the way.. but my hair has become brittle, and my skin dry, got into a little panic...

I had the banana in a post workout shake

I take flaxseed caps, but that's about it.. im trying to include more nuts..

I have been taking that final protein shake with water, about an hour before bed.. or approximately the length of a movie before bed.

I'll keep trying, i really want to succeed... thank you for your input, I will try to apply the information as best I can..

Saturday March 20th

Week 2

M1 Protein shake / water .5 cup oats
M2 handful nuts, 6 egg whites 1 red apple
M3 handful nuts
M4 6 oz tuna, 1 cup green beans
M5 5 oz chicken, 1 egg white, 1 cup lettuce
M6 Protein shake / water

P 205g / C 143g / F 60g Calories: 1918


Stretching: 15m

REST & GROW

*I had my carbs and fats up way too high today, . I had a rollercoaster day today, happy and restless*


Posted by: atherjen

I really dont see 143g carbs there...
Id suggest droping the nuts maybe since those can easily lead to be overeaten.. and they are so calorie dense.


Posted by: SamJ

I really don't see that many carbs there either.. got me wondering how accurate fitday is, or wether im filling in my log too late in the evening and leaving things out.. i don't thin ki am..
looking over it again, .5 cup oats, is not that many carbs.. I think i'll pay attention to counting nutrient values, from packet labels as well..

I didn't log anything for
Sunday March 21.. My husband bought me a puppy, and the whole day turned into a cheat day, no logging of meals..
I'm now in week 3 of my 12 week program.. and i'm going to work really hard on my nutrition.. I seem to have understood my training, i just have to keep working at mastering my nutrition.

I really appreciate you checking in on me, i'm getting a lot of info from your advice.


Posted by: JLB001

Sam you might want to write your food down in a journal right after or right before you eat it. Maybe keep a little note pad to jot down what you have during the day, then trans. into your fitday one.

Nutrition is something I odn't think we ever truly master. We have to learn from it and adjust accordingly.

Oh..what kind of nuts are you eatting when you have them? Almonds, cashews? 1/2 c with two meals will keep your skin from drying out if you like having nuts.


Posted by: SamJ

i now fill out a food log, and try to keep it with me all day..

Sunday March 21

I had a complete rest from everything...

Monday March 22nd

Week 3

Monday 22nd March

Week 3

M1 protein shake, natural yogurt, soy milk
M2 brown rice, olive oil, green beans, chicken
M3 brown rice, olive oil, green beans, chicken
M4 6 egg whites, 1 yolk
M5 60z lean ground turkey, green beans

P 110g / C 82g / F 55g Calories: 1268

Cardio: none
Stretching: none

CHEST:

bench press 12 reps 4 sets
dumbbell fly's 12 reps 4 sets
dips 12 reps 4 sets
dumbbell pullovers 12 reps 4 sets
tricep dumbbell press 12, 10, 8, 6
kickbacks 12, 10, 8, 6

I thought i did a fantastic job, until i measured it all at the end of the day, my protein is way too low.. i'll keep trying to get better..

Thanx for keeping watch


Posted by: SamJ

Tuesday March 23rd

Week 3

I didn't log any meals today, to be honest, I didn't eat very well,

am I had sweet potato fries, done in olive oil

pm, I got focused again, and did my legs in 30m

and my food got so much better toward the end of the day..




LEGS:

squats 20 reps 5 sets
Lunges 20 reps 4 sets
wide stance squats 20 reps 4 sets


Posted by: atherjen

WOrkouts look good.
diets not bad, need a lil more protein as you said! a few more carbs wouldnt hurt either.. your calories are too low!


Posted by: SamJ

I feel better, with higher calories, think i still need to work on the carbs and fats.. a bit high.. I dont feel lke they are high, I use fitday, and i can't find there, boiled chicken, or it say's there's a lot of fat in it, i thought i was boiling all the fat out..

Wednesday March 24th

Week 3

M1 protein shake, soy milk, yogurt, oats
M2 brown rice, olive oil, chicken
M3 cashews
M4 brown rice, olive oil, chicken
M5 6 egg whites

P 148g / C 112g / F 48g Calories: 1448

REST & GROW

* my legs & glutes are so sore today *

___________________________________________

Thursday March 25th

Week 3

M1 oats walnuts, protein shake, soy milk, yogurt
M2 liver pate, rice crackers
M3 brown rice, chicken, olive oil
M4 5 egg whites
M5 salmon, green beans

P 181g / C 185g / F 66g Calories: 1476

*no workout today*


Posted by: atherjen

looks better! you could always add in a few more veggies too

as for the boiled chicken- I just measure before cooked, raw.
if it boiled chicken breast its very low in fat anyways, no need to boil it.


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Sams 12 week program


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