OnlyHuman Posted November 5, 2017 Report Share Posted November 5, 2017 Current goal >>>-----> to make some progress with my body composition. More on the lines of look good / feel good as opposed to worrying about performance at this stage (no powerlifting training), if that makes any sense... Current stats are: BW averaged out to be 78.5 over the last week with a t-shirt and shorts on (empty tummy, in the AM) According to the US Navy Calculator, based on my 39 cm neck and 85 cm waist I sit at roughly 17 % BF and i think it is a pretty solid estimate. 78 at 17% gives me a ~ Lean body mass of 65 kg and Fat mass of 13 kg. My maximum lean body mass calculates to be 75.2 kg at 12% BF so it seems I have some room for a bit more muscle and definitely some fat loss . However I be just happy to feel / look athletic once again. I calculated my maintenance calories to be approximately 2450 cals/day for the activity level. I will mostly do IF but may experiment with some extended fasts initially while my BF is in the high tens. Training wise I plan to get about 16 sets per muscle groups over the week. This could be a combination of either the following, whole body / upper - lower / Push - Pull - Legs. I just plan to get enough volume in and do the best I can with the amount of time I have available at the time. Not sure if i will consistently / directly) train ABBs, qualfs, forearms - undecided about these at this stage. I will apply a simple double progression to most of my lifts, with some movements I am starting out on the lighter end.... gazza 1 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 6, 2017 Author Report Share Posted November 6, 2017 W1 D1 Iso-lateral chest press 30(W)x10(R)x4(S) V-squats 100 x 10 x 4 Prone leg curl 51 x 8 x 4 Iso-lateral lat. pull down 22.5 x 10 x 4 Incline DB curls 10 x 10 x 4 Cable triceps extensions 36 x 12 x 4 Eats: 2100 calories I did full body session yesterday with double the volume, didn't feel too rough today (maybe quads), but than again didn't go heavy or anything... Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 7, 2017 Author Report Share Posted November 7, 2017 W1 D2 Walking lunges 17 + 17 (W) x 20 (R) x 2 (S) Glute ham raises BW x 8 x 4 Machine flies 45 x 10 x 3 High to low cable row 96 x 10 x 4 DB concentration curls 12.5 x 10 x 3 Close grip bench press 67.5 x 8 x 2 Reduced the volume slightly. It seems I caught some upper respiratory bug, coughing a bit... I may up the general volume guide over the week, see how it goes over the first few weeks. I ordered a Versa grip last week, arrived today (shipping = cost of product ) - will give it a try tomorrow. Eats - 2000 cals Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 8, 2017 Author Report Share Posted November 8, 2017 W1 D3 Hammer strength chest supported row 42.5(W) x 10(R) x 4(S) DB bench press 31.5 x 10 x 4 Hack squats 70 x 10 x 2 Prone leg curls 51 x 9 x 4 EZ bar curls BAR + 15 x 9 x 4 DB hammer curls 12.5 x 7 x 3 Good session, really enjoyed it. Eats - 2200 (Picture - Tonight's dinner.) Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 10, 2017 Author Report Share Posted November 10, 2017 (edited) W1 D4 Close grip incline BP (paused) 55 x 10 x 4 Iso lateral lat-pull-down 25 x 10 x 4 (DP = Double progression) V squats 100 x 10 x 4 Glute-ham raises BW+2.5 x 8 x 4 (DP) DB alternating curls 15 x 10 / 8 / 8 x 3 Good session. (Woke up at 4 am on my own account not sleepy and din't feel like going back to sleep, good energy levels. Doesn't happen very often, I'll take it ) Eats = 2200 W1 D5 High to low cable row 102 x 10 x 4 (DP) Walking lunges 19.5 x 20 x 2 (DP) Standing leg curls 30 x 8 x 4 (DP) Iso lateral chest press 32.5 x 10 x 4 (DP) DB concentrated curls 12.5 x 10 x 4 Cable triceps extensions 48 x 12 x 3 Good session, starting to progress some of the weights / movements. Very easy at this stage since i did start very light on most of them. Eats = 2600 I haven't been fasting as per my usual 16/8. I have been training fasted in the morning and have my first meal straight after training. Edited November 10, 2017 by OnlyHuman Spelling ... can't grammar :( Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted November 11, 2017 Report Share Posted November 11, 2017 I'm a little late to the party here, but it's good to see you back, mate! Even if you have let yourself go a wee bit! 23 hours ago, OnlyHuman said: I haven't been fasting as per my usual 16/8. I have been training fasted in the morning and have my first meal straight after training How do you find this? Notice any difference? Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 11, 2017 Author Report Share Posted November 11, 2017 58 minutes ago, Pseudonym said: I'm a little late to the party here, but it's good to see you back, mate! Even if you have let yourself go a wee bit! How do you find this? Notice any difference? Thanks Pseu! It seems to be fine so far. Early days tho ... W1 D6 DB Bench press 34 x 10 x 4 (DP) Incline bench press (paused) 60 x 10 x 4 (DP) Iso-lateral lat-pull-down 27.5 x 10 x 4 (DP) EZ bar curls BAR + 15 (DP) Good session once again. I didn't want to stop but had to go to work Progressed all exercises. Eats = 2200 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 11, 2017 Author Report Share Posted November 11, 2017 W1 D7 Safety bar squats BAR + 85(W) x 8(R) x 3(S) (DP)(DP = Double progression = I progressed either the weight, sets, or/and reps in this session.) Glute ham raises BW + 2.5 x 8 x 4 Bayesian pec deck flies 51 x 10 x 4 (DP) Hammer strength chest supported row 45 x 10 x 4 (DP) Close grip bench press 80 x 10 x 3 (DP) Dumbbell alternating curls 15 x 10 x 3 (DP) Once again I really enjoyed my training session. I am more than happy to spend time at the gym and workout at the moment. My weakly average of body weight (over 4 weigh-ins) turned out to be 77.6 This represents a 0.9kg drop over a week with an average calorie intake of 2214 cals/day. I think I will increase my calories o 2300 / day over the next week and see what sort of weight change (if any will take place). A near full kg of drop over the week is a bit to high IMO when my main goal is to RECOMPOSITION (gain muscle and loose some fat .... at the same time/concurently). Today's eats are planned to be at: 2200 cals Pseudonym and gazza 2 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 13, 2017 Author Report Share Posted November 13, 2017 W2 D1 Bench press 80 x 10 x 4 Iso lateral lat-pull down 30 x 10 x 4 (DP) Walking DB lunges 22 x 20 x 2 (DP) Standing leg curls 32.5 x 8 x 4 (DP) Concentration curls 12.5 x 12 x 3 DB hammer curls 10 x 10 x 3 Eats... (1) 2 pieces of toast, slice of "low fat" cheese and fat free ham, 2 servings of Isolate (2) 2 pieces of toast, slice of "low fat"cheese and fat free ham, Yogurt and strawberries (3) Venison mince meet balls, potato wedges, greens and pickles Total 2300 Cals Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 14, 2017 Author Report Share Posted November 14, 2017 W2 D2 High to low cable row 104 x 10 x 4 (DP) Dumbbell bench press 35 x 10 x 4 (DP) Incline close grip BP (paused) 60 x 10 x 4 EZ bar curls BAR+15 x 10 x 4 DB hammer curls 10 x 10 x 2 Good session. Eats 2300 Pix = Dinner, and my protein bar stash for when the sweet cravings hit... gazza 1 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted November 14, 2017 Report Share Posted November 14, 2017 I think my own sweet cravings have just been triggered. OnlyHuman 1 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 15, 2017 Author Report Share Posted November 15, 2017 W2 D3 Prone leg curls 53.5 x 10 x 4 (DP = Double progression) Iso lateral lat pull down 30 x 10 x 4 Bayesian pec deck 51 x 10 x 4 DB hammer curls 12.5 x 10 x 4 (DP) Hanging leg raises BW x 10 x 3 Eats 2300 An other good session... Bough some C4 pre-workout .. got a free bag with it, yuss gazza 1 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 16, 2017 Author Report Share Posted November 16, 2017 W2 D4 Paused BP 80 x 10 x 4 Iso lateral lat-pull-down 30 x 11 x 4 (DP) Glute-ham raise BW+4 x 8 x 4 (DP) DB alternating curls 15 x 8 / 6 Cable triceps extensions 42 x 10 x 2 Compounds felt alright, curls and cable extension was pretty sub par performance wise so I only did a little of the. Come back to them an other day. I was pretty hungry all day for some reason, more than usual. (Less greens and fibre perhaps ...) Eats 2600 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 19, 2017 Author Report Share Posted November 19, 2017 W2 D5/6/7 Hammer strength Iso-row (I called this chest supported row in previous entries.) 46.5 x 10 x 4 (DP) Incline BB bench press (paused) 60 x 10 x 4 Hybrid Lat pull down / Face pull movement 42 x 15 x 4 DB hammer curls 12.5 x 10 x 3 (DP) Good session. Eats 2350 D 6 I usually train early in the mornings fasted. However, on Saturdays this is sometimes not an option due to work commitments. So I fasted more along the lines of 16 / 8 and had 2 meals prior to working out. I had to go to a different gym, not my usual thus I won't log exercises or weights. (Upper body only session, mostly machine based. Back, chest and arms. 16 sets in total.) Ok session but not quiet as good as some of my early mornings one. Had a decent pump and enjoyed the change in environment. Played with some new toys ... however the pre-workout taken late in the afternoon interfered with my ability to fall asleep (quality too I think). Eats 2200 D7 Safety bar squats BAR + 87.5 x 8 x 4 (DP) Romanian deadlift 80 x 8 x 4 Iso lateral lat-pull-down 30 x 12 x 4 (DP) Bayesian peck deck 57 x 10 x 3 (DP) Hybrid lat-pull-down / face pull 48 x 15 x 4 (DP) EZ bar curls BAR + 15 x 11 x 4 (DP) Ok session, had a mild tension head ache (Often happens when I start back with movements like deadlifts or variants that use my upper traps a bit... I haven't deadlifted over 2 years or so I think. ) Eats - planning to hit 2300 cals Weakly average body weight came to 78 kilos exactly over 6 weigh-ins. This represents a 0.4 gain from previous week but a 0.5 kg of total weight loss over the last two. Not worried at all, waist measurement decreased (checked several times) over the last two weeks. So I plan to keep my calories the same for most of next week (and even the week following perhaps - according to outcome). I will travel for two days so likely that I will not train or count calories on those days. I still plan to make "decent" dietary choices and will supplement with some whey isolate as per usual over those two days. Training reflection - last two weeks trained every day, total volume seem to be (very) high for some muscle groups I would like to bring up but very low or none for some others. Feeling pretty good in general, minor aches and pains no severe DOMS or anything. Clothes seems to fit a bit different but this could be in my head as it has only been 2 weeks. I am still trying to figure out how much volume and frequency I can handle that contributes to optimal progress. Some interesting read (I don't agree with everything he says but certainly some fascinating information to ponder about in it ...) enjoy... https://archive.is/vbYjs gazza and ratz99 2 Quote Link to comment Share on other sites More sharing options...
ratz99 Posted November 19, 2017 Report Share Posted November 19, 2017 22 hours ago, OnlyHuman said: Some interesting read (I don't agree with everything he says but certainly some fascinating information to ponder about in it ...) enjoy... https://archive.is/vbYjs Enjoying reading this, thanks for sharing OnlyHuman 1 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 20, 2017 Author Report Share Posted November 20, 2017 W3 D1 High to low cable row 106 (W) x 10 (R) x 4 (S) (Double Progression) Bench press paused 80 x 10 x 4 Prone reverse DB fly 3 x 20 x 4 Standing leg curls 30 x 8 x 4 DB hammer curls 12.5 x 10 x 4 Ok session, some of the movements felt really good (bench and DB hammer curls but some eg: standing leg curls) were a bit on the rough side today... I am pretty sure the RDLs were a bit of shock to the system so no drama... Eats - justa touch under 2300 The pictures are breakfast (post workout meal) 300 gram snitchel / zucchini and rice/quinoa. Than had two protein bars for lunch.... (on the go, no time for a proper meal) Than dinner 400 grams venison meat balls ( I am getting hooked on these ...) + one egg plant (pan fried) and a power crunch bar... gazza 1 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 24, 2017 Author Report Share Posted November 24, 2017 Quick progress update. I just realised the initial calculator I used doesn't do decimals when it is in metric mode This one: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy But this one does: http://www.calculator.net/body-fat-calculator.html So I recalculated my numbers. At the start: Average body weight 78.5 Neck 39 Waist measurements 85 Gives me a starting point of 17% BF with 13.3kg of fat mass and 65.1 Lean body mass (LBM) This week's average weigh in (over 4 weigh-ins) was 77.8 with never measuring above an 83.5 cm waist. This gives me 15.8% body fat, 12.3kg fat mass, and a 66.5kg LBM. So just under 3 weeks = 1.2% body fat drop (1.1kg fat mass loss) and a 0.4 kg of LBM gain. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 3, 2017 Author Report Share Posted December 3, 2017 Quick update... Have been traveling and moving house. Didn't manage to stay consistent. "Fallen off the bandwagon" pretty bad actually Bad dietary choices + I over eat every day Back into it, starting today. I will try to update the log 2/3 times per week. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 7, 2017 Author Report Share Posted December 7, 2017 Week 5 Day 1 Seal row 40(W) x 12(R) x 4(S) Hammer strength Iso lat pull down 30 x 14 x 3 (DP) DB bench press 31.5 x 15 x 3 EZ bar curls BAR + 17.5 x 10 x 3 (DP) 20 minutes of LISS cardio - bike. Eats 10 am Protein bar 12:30 chicken breast and coleslaw 6:30 300 grams of beef and some vege as stir fry 9:30 protein isolate and 1 tbs of peanut butter Day 2 Hammer strength Iso lat row 45 x 10 x 4 Push up plus BW x 20 x 2 Hack squats 50 x 20 x 2 Single leg DB deadlifts 12.5 x 10 x 2 DB hammer curls 12.5 x 15 x 2 Eats AM 7:30 2 x isolate + 1 tbs of peanut butter 1PM 3 sausages + vegetable stir fry 9 PM 2 sausages + 4 eggs + large purple onion 9:30 Isolate x 1 Training has been pretty good so far this week. ( I do feel somewhat drained but I think it has more to do with moving flats than anything else.) Been eating well, girlfriend doing Keto (making great progress) so I feel a bit more motivated to keep on track with eating... I haven't been monitoring calories as of yet but try not to over eat .... aiming for about 2100 cal / day. No measurements this week (weight or waist circumference). I will wait a bit .... maybe a week or two... t Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 9, 2017 Author Report Share Posted December 9, 2017 Week 5 Day 3 Seal rows 40 x 10 x 3 Cable lawn movers 42.5 x 12 x 3 (DP) EZ bar curls Bar+ 17.5 Reverse EZ bar curls Bar +10 Eats about 2000 cals - Roughly 180 Protein / 110 Fat / 60 Carbs Day 4 Hammer strength iso row 45 x 20 x 3 (DP) Push up / DB flies BW x 25 x 3 sets / 12.5 x 12 x 3 sets Cable lawn movers 42 x 12 x 3 Hack squats 50 x 20 x 2 Eats (about) 2100 calories 210 Protein + 115 Fat + Some small amount of crabs from vegetables and condiments mostly. Day 5 Hammer strength Iso-lat-pull down 32.5 x 10 x 3 Cable lawn movers 42 x 12 x 3 DB hammer curls 12.5 x 15 x 3 (DP) Farmers walk 27.5 s for 3 rounds Reverse dumbbell flies Light as ... Eats (didn't count cals) 7:30 2 scoops of isolate and a table spoon of peanut butter 12:30 300gr beef and greens 3pm 1 x quest bar 9 pm 200 gr beef + 300 gr chicken + coleslaw + 1 keto bun with peanut butter. Day 6 No training. Fasted until 4 pm 2 meals today only.. 1st : Chicken breast with some skin on and coeslaw, 3 sausages with some tomatoes 2nd still to come... thinking eggs/some feta + tomatoes and a quest bar perhaps... Training been good in general. Not getting as good of a pumps as before due to low carbing but thats expected. Training tomorrow but may go to a different gym... for a change. No measurements so far... It feels like I am back to where I was before I went traveling tho. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 10, 2017 Author Report Share Posted December 10, 2017 W5 D7 Front squats 80 x 5 x 4 Prone leg curls 35 x 15 x 3 Seal row 42.5 x 10 x 4 (DP) Seated cable row 96 x 10 x 3 EZ bar curls BAR + 20 x 10 x 4 (DP) Snatch grip deadlift Just worked up to 120 x 5 to see how they feel... haven't deadlifted for a long time (years I think) Ok session. Trained fasted as usual just a bit later in the day ( didn't seem to struggle with energy ) I haven't front squatted for many years ... so I just played around with some light weight. Felt good to do them once again... Snatch grip deadlift - I think I only did them once or twice over the last few years so I just tested the waters... might throw them back in. Eats: 4pm - 4 x burger patties, tomatoes, gherkins, some cubes of cream cheese (3 table spoon worth I think) 2 keto buns 5:30 pm - Quest bar, 2 teaspoon of peanut butter. 8 pm - dinner - thinking of 400 gr meat balls, some greens maybe some avocado (maybe not...) gazza 1 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 16, 2017 Author Report Share Posted December 16, 2017 Week 6 - Recap Training... Training has been very consistent. I trained every day since last update, focusing on upper body pulling movements and doing some maintenance for most other muscle groups. Only one LISS cardio session this week, not really into it at the moment mostly due to time constraints. All sessions were done fasted. Not lifting that heavy but consistently progressing most exercise at this stage... Energy levels were good for most sessions and I only really had one sub-par session on Tuesday for some reason. I cut it short and swithhed to some foam rolling, stretching for the rest of that session. Eating been low carb most days i count / estimate calories in my head. Aiming for about 2200 cals / day. Low carb, at least 2 gr protein / kg of body weight and the rest is fat... Some sample days ... Monday Trained fasted at 8 am 10 - 2 scoops of isolate and 2 tea spoon of peanut butter 12 - 400 gr beef + greens 8 30 - 4 eggs + 2 whites, tomatoes + 2 keto buns 9 - 1 quest bar Wednesday 7 30 - 2 scoops of isolate 12 00 - 120 beef (fatty) + 1 scoop of isolate + tomatoes 4 - 1 tea spoon peanut butter 8 30 - 400 grams of pork meat balls + cucumber salad in greek yogurth Friday 7 30 - 1 x quest bar + 1 scoop isolate 11 - 300 grams beef meat balls + 3 zucchinis as stir fry 4 - Dymatize protein bar 8 30 - Sausages and home made cucumber salad in greek yogurt Today I had one meal so far after training but I will have my Xmass function tonight and we are going to a thai place ... I will just pick a main and some desert regardless of carb content etc... than back into it tomorrow. Progress update Waist measurement Body weight Body fat % Lean body mass Fat mass Week 1 85 78.5 kg 17 % 65.1 kg 13.4 kg Week 3 83.5 77.8 kg 15.8 % 65.5 kg 12.3 kg Week 6 82.5 77.9 kg 15 % 66.2 kg 11.7 kg Some improvements. It could have been much better but "I have fallen off the horse" for a good 7 - 10 days I would say.... obviously consistency is key, and I should have known better. Still ... managed to make some small progress when I pulled finger... yey for that. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 30, 2017 Author Report Share Posted December 30, 2017 End of week number 8 ... update. I've been pretty consistent with my eating most of the time apart of 2 days worth of "disaster" over Xmas I did not train everyday due to my regular gym being closed over the Holiday period but did have a couple of casual sessions here and there... Waist measurement Body weight Body fat % Lean body mass Fat mass Week 1 85 78.5 kg 17 % 65.1 kg 13.4 kg Week 3 83.5 77.8 kg 15.8 % 65.5 kg 12.3 kg Week 6 82.5 77.9 kg 15 % 66.2 kg 11.7 kg Week 8 81.5 76.9 kg 14.1 % 66.00 kg 10.9 kg Not too bad, some drop in LBM but it is minimal and could be due to several factors (low carb = less glycogen / salt in the system) . Not that worried about this for now, lets see how is goes next time around. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted January 2, 2018 Report Share Posted January 2, 2018 Meh. If you can't have a disaster diet over Christmas, when CAN you have it?! Good going, mate. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted January 4, 2018 Author Report Share Posted January 4, 2018 On 1/3/2018 at 11:19 AM, Pseudonym said: Meh. If you can't have a disaster diet over Christmas, when CAN you have it?! Good going, mate. True that Cheers Pseu Quote Link to comment Share on other sites More sharing options...
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