Friday, February 29, 2008

Workout Progress – Feb ‘08

February was a good workout month for me. With each PT sessions that I went through, I was able to see measurable improvements to the amount of loads that I was able to lift. It was not only the lifting of increasing loads that has improved but also the amount of time that I would need to recover from the effort have steadily shorten as weeks passed by. I’ve also found out that I was able to personally accomplish goals that I would never be able to imagine doing a few weeks ago so in terms of the mental aspect of the gymming experience seem to be on the improvement track.

Per my goal last month of attending at least one group class, I did finally managed to overcome my reluctance of working out in a group setting and joined in a spinning (RPM) class. Since the beginners classes were not available during the evenings that I usually spend at the gym, I had to join the intermediate level classes which I initially had reservations for fear that I would not keep up with the rest of the class. Turned out that my fears were unfounded as I was able to keep my own pace with the rest of the group as soon as I was comfortable with the bikes that they use. Having said that, the only thing that I don’t think that I would be comfortable any time soon with the bikes are how hard the seats were.

Diet plan in Feb

Breakfast (8 am)
- 1 sachet of Quaker Oats Flavored instant oatmeal
- 1 serving of low fat yogurt
- 1 serving of protein shake

Brunch (10 am)
- 1/2 serving of plan fried rice with tempeh goreng or greens
- 1 hardboiled egg (alternate working days – 2 whole eggs total per week)
- 1 serving of fruits

Lunch (12 pm)
- 1 Spirulina cereal 3 in 1 mix.

Snacks (4 pm)
- 1 Nature Valley Granola bar (Apple Crisps, Almond and Pecan have lowest calories)
- Japanese Green Tea

Dinner (7 pm)
– non workout days (Tues/Sat)
- 1 serving of protein shake
- buy something roughly less than 300kcal
Workout Days (M/W/Thurs/F: 8:30 – 11:30 pm, Sun: 4 – 8pm)
Pre workout
- 1 serving of protein shake
- buy something roughly less than 300kcal

Post workout
- 1 serving of protein shake

Supplements :
Protein Shake – 3 servings per day
21st Century’s HerbalLipo Tea – 1 serving per week day
GNC MegaMen Dietary Supplement – 1 tablet per day

I think that my current diet plan is currently optimized for my needs that I didn’t need to tweak anything from last month’s plan. I still continue to add protein shakes to my diet plan especially now that I’m savvy enough to know that the GNC near my place sells quite a few close to expiry date or dented tubs of protein shakes at least 30 – 40% off depending on the item. They are still good to use and furthermore a lot kinder to the budget. Of course this being my birthday month, I get 35% off everything in the store for one visit which meant me stocking up on protein shakes that would literally last me for months.

I don’t foresee any major changes to the work out plan or the gymming experience happening in March. I feel that I’m currently entering a phase where I’m totally comfortable with the gym schedule and variety of exercises that I’m currently doing. There might be some changes to the workout routine once I get done with this current program of 4 sets for each exercise but for the moment I don’t know what it would be like. As for the diet plan, I’m fairly certain that I would be able to stick with the same plan in March. There maybe some new supplements that I’m trying out in March which I may put some observations of in the next workout progress report.


MIM said...

Best wishes for your physical endeavors bro! ;-)

Wot is your end goal?

Nickxandar said...

Imran ...

Basically I'm looking to lower my blood pressure reading through this regular exercise program and diet.

Not looking to be super bulked up like body builders but having a lean muscle tone is definitely one of my goals from my weight training.

MIM said...

Ah I see...good for you. :-)


oh god.i admire your determination.i may have die long time ago by eating those "stuff" only.hik.

Nickxandar said...

Nora ...

Thanks for the visit.

Guess it's not so much as determination rather as necessity. I gain weight very easily so I try to stick to the diet plan whenever I can during the week days.

I still indulge during the weekends but I watch what I eat so I don't regret it later. Choosing healthier choices makes all the difference.

MIM said...

That's great what you are doing bro. It all boils down to your REASONS towards achieving your goals.

I was a basketcase when I was doing my program with BodyforLIFE or any other program for that matter. The perfectionist that I am, I want to do everything to a T! (And as always, I fall from the bandwagon time and time again) When what is important is the power of intention. I now know my objective and I am also learning how to be 'perfect' in not being so perfect. ;-)

Josh said...

I salute you Nick! I didn't even have the gut to go through this kind of physical training, let alone taking the kind of food you're having.

I wish i have the determination like u.

Ad said...

owh..tolong pinjamkan motivasi abg nan kat AD...

Nickxandar said...

Imran ...

You got it bro!

Being a perfectionist does add another level of difficulties to workout plans. Too easy to get discouraged when you're not flexible enough with your goals.

Being human is not being perfect, it's being wise enough to appreciate the imperfections.

Nickxandar said...

Josh ...

You can do it bro :)

Just need a motivating factor. For me was health concerns when I started. Had too high a blood pressure reading plus issues with body image.

Once you find your motivating factor, the determination comes naturally.

Nickxandar said...

Ad ...

Pinjam motivasi rasanya tak jadi ... kena bagi galakan motivasi lagi efektif kot :p

MIM said...

Wise enough to APPRECIATE the imperfections. - Unconditional Love... :-)