Transformers...Delphinus In Disguise!

[delphinus]

Firstly...ARRRRRGGGGHHHH!!!!!! I hate technology when it doesn't work!!

Was going to post up my full training plan for this week, and put my pics in an album. However, damned internet (and phone!) has been off at home all day. I've had to come into work to send some important emails, so thought I would at least start this thread, even though the full detail will have to wait for when things are up and running at home again.

Got my weekly training plan sorted, and got the exercises shown to me in the gym today. I will be able to post with the PROPER names of them! Also doing some reading of some stuff GB kindly sent me to get my way of eating improved. This weekend hasn't entirely gone to plan, in fact its been a disaster, so I'm not as far on as I had hoped, but I'm ready!

No more trying to do things the wrong way and starve myself out of body fat. It doesn't work. In any sense. I'm going to work on a 1600 calorie a day diet and really try to use the right principles of balancing the macros and when I eat etc. I will give it a couple of weeks and reassess then to see how I am getting on.

I will consider posting my stats in the morning...although I may not, depends how brave I am feeling!

So here we go guys and gals...

[taff-tastic]

Heya hun!

Sounds like you have a plan in place which is good. When I found a plan to work to it help me so much rather than doing, let's say, bicep curls, leg presses and then leg curls, then something else and something else. I had no structure to my plan so I wasn't as confident in my routine. Structure, knowledge and and discepline makes you so much more focussed, so you can concentrate on each rep and minute on CV and know exactly what to do after you've finished. So stick to it and give 110% concentration on each individual rep or minute and you'll feel brilliant afterwards.

I'm not clued up on diet at all, so follow any and all advice given to you by the fantastic people on here. They know their stuff. Just resist the urge to stray! Having said that, I've given myself 1 day off out of 14 on my diet. Having a treat means you don't miss the old diet so much and you're not "giving up" what you used to enjoy. All it means is that you work harder the next workout

As for posting your stats, nobody on here will judge you. We're all in the same boat, we're all striving to improve. Just think, when you lose a bodyfat percentage, lose (or gain weight through muscle mass) we can all celebrate your achievement and not just you! Go get 'em hun!

Look foreward to reading your journal. In the words of Rob Schneider: YOU CAN DOOOOO EEEET!!!

Taff

[LionHair]

Delphinus, glad to see you've taken the plunge and started a training journal - good on ya girl!
P.S. Lovin' the title!

[radicalry00]

Good to have another girl on here .

What's your training routine look like at the moment?

P.S I don't think I've said Hi yet so I will do now lol. Hi

[Nick1979]

I've been looking forward to this journal. I wanna see how you train to be an open water swimmer.

[Martin Brown]

Roll on pics and stats...

[Was_once_fat_dave]

Quote

I've been looking forward to this journal. I wanna see how you train to be an open water swimmer.

ditto nick, will be very interessted in this, also how did you get into it?

[gymbunny]

Good on you Delphinus! I'm so proud of you and yes technology sucks!

Can't wait to see the training and everything. There may be suggestions and alterations suggested to your training programme, but everyone will explain their ideas.

Quote

Got my weekly training plan sorted, and got the exercises shown to me in the gym today. I will be able to post with the PROPER names of them! Also doing some reading of some stuff GB kindly sent me to get my way of eating improved. This weekend hasn't entirely gone to plan, in fact its been a disaster, so I'm not as far on as I had hoped, but I'm ready!

No more trying to do things the wrong way and starve myself out of body fat. It doesn't work. In any sense. I'm going to work on a 1600 calorie a day diet and really try to use the right principles of balancing the macros and when I eat etc. I will give it a couple of weeks and reassess then to see how I am getting on.

Don't worry about the weekend being a disaster. Remember, every day is a new day. If you have to take one step back before you take a jump forward so be it. We all have a rocky road and it's not letting a slight derail become a major obstacle that is important. You are in control, food is not.

The book is a very good read. Work through it a chapter at a time and email me any questions. Your attitude is awesome. I would say good luck, but you don't need that, I know you have the attitude to win and make the changes you want. So I'll say have fun and enjoy.

[delphinus]

Awwh! Thanks guys! I may not be able to post as much as I want next few days. I have absolutely no phone line or anything at home so waiting for BT to pull their finger out of their bottom...hmm...doesn't sound promising!

So, pics, stats and full training plans etc will be on their way as soon as normal service is resumed

(Discovered one thing today though...eggs for breakfast does NOT agree with me! Can't find a sick green smilie...!)

I've got to go unfortunately because I will get my butt kicked here if I don't, but wanted to acknowledge all your replies and say thank you!!

[delphinus]

Woo hoo! Up and running again!

Right here we go! Album with starting pics and measurements will arrive this weekend as I’m just not going to get the time to sort that properly until then. BUT...can get some of this training log started!

My training schedule is as follows:

OBJECTIVE – Main objective is loss of body fat but to begin training of muscles as well

(all weights except calves and abs are 6-12 reps depending on the weight, 3-4 sets of each. Calves and abs are to failure)

Abs exercises are NOT sit ups! “Crunches” (including obliques) lying on floor, focusing on bringing core muscles into floor on each rep

Sunday – Legs & Abs / HIIT
Smith Machine Squats / Seated Leg Press (Machine)/ Leg Extension (Machine)/ Hamstring Curl (Machine)/ Calf Machine
20-30 minutes HIIT (either treadmill or step machine)

Monday – Back & Biceps / Swim
Back – Single Arm Pulley Row / Lower Back Extension (Machine)/Lat Pull Down (Machine)/ Seated Row (Machine)
Biceps – Bicep curl (Pulley) / Bicep curls (free weights)
45 minutes endurance swim with club

Tuesday – Chest & Triceps / HIIT
Chest – Chest Press (Smith Machine)/ Pec Deck (Machine)/Incline Chest Press (Free Weights)/Chest Press (Machine)
Triceps – Tricep Push Down (Pulley)/Reverse Grip Pull Down (Pulley)/Kick Backs (Free Weights)/ Dips (Machine)
20 – 30 minutes HIIT (either treadmill or step machine)

Wednesday – Swimming
Self designated training session 45 mins – 3 hours depending on how I am feeling dictates how long and what type of training

Thursday – Day off!

Friday – Abs only (this is the only evening my other half and I get to spend any real quality time together so this is non negotiable)

Saturday – Shoulders / Swim (sometimes) HIIT (sometimes)
Shoulders – Lateral raise (free weights) / Shoulder press (U Lift – free weights)/ Shoulder press (Machine)/ Upright Rows (Pulley)/ Front Shoulder raise (through legs, pulley)
Either 20 minutes HIIT or 45 minutes endurance swim with club

Food/Nutrition

Aiming for 1600 – 1700 calories per day, 45% carb, 35% protein and 20% fat. Below is what I’ve had today:

• Meal 1 – 7am – Porridge with sultanas, flax seeds & semi milk
• Meal 2 – 10am – Food Doctor Pitta bread, cottage cheese, banana
• Meal 3 – 1pm – 2 boiled eggs (white only), quinoa, roast veg (peppers, onion, courgette), fromage frais
• Meal 4 – 4pm – Chicken, salad, cherry tomatoes, sweet potato, pumpkin seeds
• Meal 5 – 7:30pm (immediately after training) – Hurricane XS shake made with milk and Cadbury’s Highlight chocolate

Total calories 1531, Protein 117g, Carbs 184g, Fat 37g

Not had as much time to plan food as I wanted due to disastrous weekend, but hope next week will be better after I’ve had a good whole day on Saturday to get things rocking and rolling.

That’s it for now guys!! I neeeeed sleeeeeeeeeeep!!!!!!

Thanks for listening and your support!

P.S. Oooh, I ache!!!!!!