Thought of another breakfast idea for you:
.5-1C oats (dry measured), cooked.
Then mix in 1 scp of your choice of flavor Whey powder.
I like chocolate: yields chocolate flavored oatmeal and ready in less than 5 mins.
I�??m full.
I mean I�??m bloody full, full like I don�??t want any food and my morning snack is going to be a battle of wills between my belly and my head.
This morning I had a breakfast of 4 eggs and some bok-choy scrambled with a liberal sprinkling of ground chillie as well as a glass of Metamucil and some cantaloupe. I physically could not eat all of the cantaloupe that I cut for myself so I�??m having the rest with some celery a bit later on.
Lunch today is a green salad with some lean lamb and some natural, low fat, yoghurt.
Dinner will be vegetables and some lean meat probably veal. There will also be protein drinks and fruit in the mix.
Perhaps eating it over a period of more than five minutes would have helped.
Yesterday was squat day I have moved to x 10 now so weights went up in all but one lift
Workout went like this
Squat 4 x 10 60kg
Legpress 3 x 10 120kg
Calf press 3 x 10 90 kg
Ez curl 3 x 10 17.5kg
Z curl (db) 3 x 10 7.5kg
Hover 58sec 43sec 32sec
Not too bad I don�??t think. I�??m working hard and as long as I keep improving ill be happy.
Well better eat some celery I guess.
[quote]boyscout wrote:
hardgnr wrote:
You won’t move forward without consistentcy mate
Seconded. This includes nutrition.
Best tips ever:
1.) make a menu every week, for every meal
2.) Eat what’s on the menu
3.) go back and reread numbers 1 and 2.
4.) Did you make a menu yet?
5.) 3x full body sessions a week
6.) one or two cheat meals, schedule them in your menu
I wish you the best of luck! I was in your shoes a few years ago. Keep with it–you’ll like the results.
[/quote]
Good advice,
I write up a menu for 1 day and just eat the same things everyday. Then every few weeks as my calorie needs change I change the menu to suit.
Takes a lot of thinking out meal preparation and you tend to be able to make the meals on auto pilot after a few days.
And G’day from a fellow west aussie 
Hey Rusty,
thanks for the advice.
i could probably handle the repitition of having the same thing every day, unfortunatly my wife doesnt like that idea even a little bit, and i dont lkie doing things that make her unhappy because how ever unhapy she is, i get ten times more unhappy, ergo no groundhog day food wise.
Boyscout has really helped me, i have a better understanding of what i should do, and i think i might be able to see some real results, with sensible adjustments to my diet.
cheers
TN
oh and as ive been sick for about three months and have been experienceing pretty much sever headaches for the last two months i went and saw a doctor last night.
about the headaches ear aches and blood shot eyes, he has no idea.
he does think i could have some thyroid trouble though. ill let you guys know how it pans out.
i guess while im on the subject of my medical fun stuff i gotta ask how do you guys go when you are squatting and deadlifting, because at the end of each set i am dizzy as shit.
it doesnt stop me i still do the rest of my sets and it doesnt effect me while i am performing the actual lift, its just when im finished that i fee strange. does anyone else have this, and what do you do about it.
Probably just dizzyness from not breathing enough during the set.
could be, im pretty conscious of breathing through my lifts though inhale on the way down exhale on the way up.
maybe im just a pussy?
Last night I squatted 4 sets of 8 at 75kg�??s that�??s an increase of 45kgs in the last 5 weeks, I�??m pretty happy with that.
my day went like this
squats 4 x 8 x 75
legpress 3 x 8 x 135 nice deep below parallel ones
calf raise 3 x 8 x 105
ez curl 3 x 8 x 20
z db curl 3 x 8 x 10
hover 55sec 30sec 35 sec
all lifts except the z curl are up from the week before, i just gotta keep them moving up.
I think the only lift that I�??m really struggling with is bench at the moment but I�??m sure this week will be my breakthrough week. if its not my breakthrough week well then I guess ill just fail with a heavier weight than the one I failed with last week.
I don�??t really like failing on lifts but im not all that scared of it, the only one that really worries me is failure on the squat, because of how badly someone can get hurt if it all goes wrong.
The gym was overcrowded last night and I started getting cranky especially with the guys who make up these big heavy weights and do two reps and don�??t pack their shit up when they are done with it. But I worked through it, and now I�??m a little bit stronger than I was the day before.
Ok so im struggling with two things bench and diet. My diet has been completely up the shit and I am really struggling to get a handle on it, appologies to those of you who have given me good advice that im having trouble taking. i put on .6kgs last week, that�??s after taking off 1.4 the week before. My estimation is that I will put on again. Interestingly though, my body fat percentage is going down, not that I believe I put on .6kg of muscle in a week.
Anyways thought I would keep you all posted on where I was at, ill let you all know how bench, tomorrow, day goes when its all done and dusted
oh and i really focused on my breathing while squatting yesterday, didnt help, still very close to passing out at the end of each set, rushing sound in the ears feeling dizzy, who knows.
Good work with the squats, doing well 
With the dizziness are you drinking lots of water throughout the day? Possibly due to dehydration?
approk 3 to 4 litres of water a day, but maybe im having a drop in blood pressure at the end of each set.
I wouldn�??t call it a victory, but I have just increased my bench for super extremely pissant weak to very very extremely pissant weak.
Yesterday ran like this.
Bench 4 x 8 50kg
DB press 3 x 8 20kg
Assisted dip 3 x 8 50kg assistance
Tate press 2 x 8 1 x 10 10kg
Tricep pushdown 3 x 8 50 kg
Hover 50sec 35 sec 35 sec
I tried to increase my tate form 10 kg to 12.5 kg dumbbells but it just wasn�??t happening, I managed 4 pretty awkward ones before I swapped and completed the set with tens, ill try again next week.
I find it strange that I have to put in a real effort with the bench of 50kg but the 20kg dumbbells don�??t really pose that much of a problem straight after. I don�??t know if it�??s a mental thing or what but it doesn�??t matter, ill be increasing the weight again next week anyway to 55 and then all going well the following week to 65. and ill keep pushing it up for the three weeks after that hopefully getting to somewhere around 80 kgs.
Im also kinda happy with my dip, it�??s a lift that I have always had serious trouble with and at 107 approx kg I am happy to finaly be dipping more than im being assisted. Im happy about my pushdown too.
But and there always is one the relaisation of just how fat ive gotten hit me really hard last night, when I couldn�??t use the rowing machine properly. That�??s right my gut was affecting how close my knees could get to my chest causing me to feel awkward and just totally row like a spastic. Not happy but the message is clear I have to stop putting shit into my body.
Well that�??s it for now, ill write up deadlift day on Monday.
Fellow Aussie,
A few observations.
What has this trainer got you doing? Is it a routine he’s made up?
There are a lot of very well written programs on this site, and if that trainer is anything like the PTs i see at the gym, maybe you should consider some taking a look.
I think you really need to stop beating yourself up. There’s a lot of negativity toward yourself in your posts, it’s got to be bad for your self-esteem. And guess what, feeling bad pushes some people to comforts (i.e. food etc.). Others do get motivated by their faults, but I think you can do better.
Every step you take forward, is one step in the right direction. You should be proud of your achievments and use THOSE as motivations.
What i’m talking about here is positive and negative motivation.
The other thing is if you want to eat the same thing every day, fuckin do it!! You shouldn’t not do what you need to do because your wife might get her knickers in a knot!
You are man, and you are in charge!
haha thats a little in jest, but you get what I mean.
Give yourself small goals, and small rewards when you meet them.
e.g Lose 5kg: Get a new golf club… you know what I mean.
Regarding your frustrations toward other gym goers, relax - when you’re 100kg @ 8%, then you can smack them out of the way.
Lastly, I think you’re doing pretty good mate, keep it up.
Hey A-dog, thanks for the support. with regards to my trainer i really lucked it, hes a former world record holding powerlifter who is helping me to build a base, from there we wil build into some more strength work.
i think the first thing i need to do, as advised by quite a few of the guys here is to just start eating sensibly, good food, and if i fuck up well just live to fight another day.
self esteme is a real problem for me has been since i was a kid, im working on improving it, onceagain thanks for your support.
take care mate
p.s dude nice pic of krystal
mmm krystal
first up deadlift day,
it was a bit dissapointing.
deadlift 2x8 85kg 1 x 6 80kg 1 x 7 70kg
dumbell row 3 x 8 25kg
lat pulldown 3 x 8 60kg
shoulder press(machine) 3 x 8 55kg
lateral raise 3 x 8 7.5kg
whats so dissaponting all numbers are up, its my grip. i couldnt hold the damned weight for the deadlifts,it wasnt too much for my back, it wasnt too much for my legs or arse, it was too much for my fucking girl hands and it really pissed me off. so im finishing off my routine each session with hangs for as long as i can, i figure if i can build up holing my tubby arse off the ground it should help my grip strength.
legs day oh how i love it
squat 4 x 8 85kg
leg press 3 x 8 145kg
calf press (leg press machine) 3 x 8 112.5
bicep curl 3 x 8 22.5kg
z curl 3 x 8 10kg
all numbers up except for the z curl at the end. I’m pretty happy with how it went. next week ill push the numbers up again.
im not sure if im getting stronger each week or if im just hitting my straps, i mean i havent gotten 50kgs stronger in seceral lifts overnight but id like to think that im getting stronger and that i might even be growing a little bit of muscle.