Chas Posted July 9, 2005 Report Share Posted July 9, 2005 Hi Guys'After reading Ash and Varuns journals I'm feeling inspired to jump on the band wagon I'll get some photos organised this week so you can get an idea of where I'm starting from.Friday 8/7Diet was a complete FU :evil: thanks work !7.30am 2 x slices Rye Toast with LF Cottage cheese1 x Protien shake (500mls Sun Latte Milk, 1 Banana, 30grms Balance unflavoured Whey, hand full berries)1 x serve Miada Creasurge9.30am three egg omlette (cheese, tomato, bacon, hey it's friday :pfft: )Insert large work FU3pm 6" Roast Chicken Subway6pm 6" Roast Chicken Subway7.30pm Gym9 Pm 2 x Chicken Breasts, Steamed Vegies, 3 x egg whites1 x serve Miada CreasurgePlus 5 odd green teas and 4 ltrs water through out day.Thought I'd feel crappy after large food hole but oddly enough went into WO feeling good !Back Work out.WG Lat pull downs Warm up Sets + 3 x 10 @ 60 kg Standing Bent over Row (bench thingy) WUS + 3 x 10 35 kg (not sure of true weight here ?Wierd Back Machine (?? Handles in front, cantilevered weights behind your head, pull toward you...) WUS + 3 x 10 30kgsWG chin ups - assisted at 80% BW (88kgs) RP to fail.Fore ArmsBehind body BB wrist curls 3 x 10+ @ 30kgs (to fail) Quote Link to comment Share on other sites More sharing options...
Chas Posted July 9, 2005 Author Report Share Posted July 9, 2005 Saturday 09/07Rest Day7.30am 6 x English muffins (1/2s) with LF Cottage Cheese8.30am Protien Shake (as per previous)1 x serve Miada Creasurge10am Protien Bar12pm Rare Beef Salad2pm Protien Bar5.30pm Burger Fuel Burger, Chips with Aioli Dip :twisted: :twisted: 2 Glasses Red Wine5 odd GT's and 2 ltrs waterGotta Love Bad Food and Wine Day :twisted: Quote Link to comment Share on other sites More sharing options...
jono Posted July 9, 2005 Report Share Posted July 9, 2005 good to see another journal. im sure you can reach your goals Quote Link to comment Share on other sites More sharing options...
Ash Posted July 9, 2005 Report Share Posted July 9, 2005 Welcome aboard Chas - looking forward to seeing what you're up to training and diet wise.Burger Fuel Aioli - isn't that the most calorie dense food known to mankind? :grin: Tastes damn good though. Quote Link to comment Share on other sites More sharing options...
Growth Posted July 9, 2005 Report Share Posted July 9, 2005 Always good to see another journal mate. Havent seen anyone doing behind the back BB wrist curls for a while, i havent done these for ages, perhaps i should get back into them, theyre very good if i remember correctly. Quote Link to comment Share on other sites More sharing options...
Chas Posted July 10, 2005 Author Report Share Posted July 10, 2005 Sunday 10/07Late start this morning after sleep in.9.30am 2 Boiled Eggs plus 2 Egg whites10.30am 2 Poached Eggs whites on 2 slices whole grainProtien Shake (30grms proline Elite Choc in 300mls water)12.30 6" Roast Chicken Sub2.30 Protien Bar4.30 150grms Chicken Breast with 150 grms mixed steamed veg1 x serve Miada Creasurge7.00 300grms Eye Fillet, 100 grms Mush rooms with 250 grms Stir fry mix1 x serve Miada CreasurgePlus protien Shake (Milk, Bana, Berry, whey) at about 9.30Started late on the water to day (bad :oops: ) but got 3 ltrs in over afternoon. Green tea through out day.ChestIncline Bench DB Press WUS + 3 x 8 @ 24kgFlat Bench DB Fly WUS + 3 x 8 @ 17kgDecline Bench BB Press 3 x 6 @ 60kgCable Flys 3 x to fail @ 16lbTricepsOver Head Cable Press WUS + 3 x 12 @ 32lbOver Head press with Ezy Bar (see note) 2 x 10 @ 20kg plus barOver Head DB Press 2 x 10 @ 18kgCable Push down (Flat Bar) 3 x 10 @ 32 lbDips at 80% assist Rest Paused to fail Note : I've been strugling to stop my left elbow flaring out on tricep work possibly due to an old injury, I had read in M&F that over head extensions with an Ezy bar might help, but found it actuall made it worse.Post work out I feel pretty good but definatly have to hit the water earlier in the day tomorrow. Quote Link to comment Share on other sites More sharing options...
Varven Posted July 10, 2005 Report Share Posted July 10, 2005 Good solid work there bro, hang in with the nutrition and expect gains Your tricep programme could be restructured to include some more basic compound like lifts though ?I find Close Grip Bench presses and Over head DB extensions to be more than enough.3 sets of each is usually enough to kill them.Of course the dips that you already have should pack on some beef onto them.In order to decrease aggravation of joint injuries such as your elbows, the best way (as I found out from Ash) is to use less sets and more reps so the weight doesnt really strain it.So maybe change tricep work to 2 different excercises consisting of 2/3 sets each at about 15 reps.Just a suggestion.V.V. Quote Link to comment Share on other sites More sharing options...
Ash Posted July 10, 2005 Report Share Posted July 10, 2005 So you managed to actually do a Sunday workout? I just couldn't hack it today - I even got changed into my gym gear but in the end, I gave up and just made some curry for lunch :oops:.What's your opinion of the Miada Creasurge? Quote Link to comment Share on other sites More sharing options...
Chas Posted July 10, 2005 Author Report Share Posted July 10, 2005 So you managed to actually do a Sunday workout? I just couldn't hack it today - I even got changed into my gym gear but in the end, I gave up and just made some curry for lunch :oops:.What's your opinion of the Miada Creasurge?I thought I was bad getting out of bed at 9 :grin: Miada Creasurge - 1 it was free so... 2 seems to be doing the job ? not cheap at $65 for 20 serves and they recommend 3 per day ! I'm going to cycle off Creatine for a week when it's done then re start so I should have a better idea thenStomach is lovin that Burgerfuel today :shifty: Quote Link to comment Share on other sites More sharing options...
Chas Posted July 10, 2005 Author Report Share Posted July 10, 2005 Your tricep programme could be restructured to include some more basic compound like lifts though ?I find Close Grip Bench presses and Over head DB extensions to be more than enough.3 sets of each is usually enough to kill them.Of course the dips that you already have should pack on some beef onto them.In order to decrease aggravation of joint injuries such as your elbows, the best way (as I found out from Ash) is to use less sets and more reps so the weight doesnt really strain it.So maybe change tricep work to 2 different excercises consisting of 2/3 sets each at about 15 reps.Just a suggestion.V.V.I'm running Triceps with Chest at the mo and at the end of my chest there is nothing left for any other flat bench, french, CG or other press type lifts with out a training partner to spot.Usually I go heavy as I can on OHDBE then finish with sets of Flat bar PD's then exhaust with rope PD's. Every second week I also switch to DB push backs (or what ever their called) BB skull crushers, and Rope PD's.Today was more a bit of experimenting after reading some muscle and fitness articles. I do like the over head cable extensions, they seem to give a nice pump. There is a bit of anack to getting in the starting position though ! Quote Link to comment Share on other sites More sharing options...
Chas Posted July 11, 2005 Author Report Share Posted July 11, 2005 Monday11/078.00am 2 Slices Rye Toast with LF Cottage Cheese1 serve Creasurge10.30 150grsm Chicken Breast with 150grms Steamed VegesProtien Shake with water12.30 150grms Chicken Breats with 300grms Steamed Veges2.30 100grm Lean Beef Meat Ball with salad4.30 Protien Shake with Water1 serve Creasurge8.00 200grms Turkey Roast with Salad9.45 1/2 protien BarGreen tea and 3 ltrs water through out dayLegs with PT45deg Leg Press WUS + 3 x 8 @ 250kgsStatic Lunges WUS + 3 x 12 @ 25kgSeated Leg Curl WUS + 3 x 8 @ 35kgDeadlifts WUS + 1 x 10 @ 40kg 2 x 8 @ 50kgAbsfeet on wall S/B crunch 3 x 25Back Extension 10/12/14Leg Raises 15/18/20Felt pretty good afterward, topped off with 30min low HR walk. Quote Link to comment Share on other sites More sharing options...
jono Posted July 11, 2005 Report Share Posted July 11, 2005 nice work man Quote Link to comment Share on other sites More sharing options...
Chas Posted July 12, 2005 Author Report Share Posted July 12, 2005 Thanks Jono ! My numbers have a long way to go to catch you guys Quote Link to comment Share on other sites More sharing options...
jono Posted July 12, 2005 Report Share Posted July 12, 2005 Thanks Jono ! My numbers have a long way to go to catch you guys set your mind to it and you can achieve anything Quote Link to comment Share on other sites More sharing options...
Ash Posted July 12, 2005 Report Share Posted July 12, 2005 Thanks Jono ! My numbers have a long way to go to catch you guys Just stay consistent with both training and diet and those numbers will keep increasing. I suppose we're all chasing some numbers - I am trying to catch myself when I was 19 :wink: Quote Link to comment Share on other sites More sharing options...
Chas Posted July 13, 2005 Author Report Share Posted July 13, 2005 Tuesday 12/077am Rye Toast with Cottage Cheese x 21 serve Creasurge10am Chicken Roll with salad1.30pm Chicken Panini with Salad2.30pm Chicken Roll with Salad6.00pm 1 serve Creasurge7.00pm large Salmon and Tuna Sushimi plus grilled fish9.30pm Protien BarNo training due to dinner commitmentsWednesday 13/077.30am 2 x Rye Toast with Cottage Cheese1 whole egg plus 2 egg whites1 serve Creasurge11am 150grms Chicken breasts with 150grms mixed vege1pm 150grms Chicken breasts with 300grms mixed vege4pm HPLC Bar5.15pm 1 serve Creasurge7.30pm Protien Bar9.00pm Roast Chicken with salad1 serve Creasurge10.30pm Protien Shake with Milk1/2 Dozen raw almonds2 slices Rye toast with Cottage CheeseShouldersMachine Shoulder Press WUS + 1 x 10 @ 100lb, 2 x 6 @ 100lb, 1 x 5 @ 100lbLateral Raise WUS + 1 x 8 @ 7.5kg, 2 x 10 @ 7.5kg, 1 x 6 @ 10kgMachine rear delt fly WUS + 2 x 10 @ 35lb, 1 x 9 @ 35, 1 x 8 @ 35DB Shrugs WUS + 2 X 10 @ 35kg, 1 x 9 @ 35kg, 1 x 8 @35kgCalfsDonkey calf on 45deg LP WUS + 4 x 8 @ 160kgSU Calf Raise 4 x 10 @ 150lb Quote Link to comment Share on other sites More sharing options...
jono Posted July 13, 2005 Report Share Posted July 13, 2005 what are you goals, you dont have much carbs in the diet Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 13, 2005 Report Share Posted July 13, 2005 what are you goals, you dont have much carbs in the dietThis was my thought too... :nod:It almost looks like a pre-comp diet? (Well, except for those paninis!) Quote Link to comment Share on other sites More sharing options...
Chas Posted July 13, 2005 Author Report Share Posted July 13, 2005 Hi Guys,The Goal is to gain size at a solid pace without packing on to much fat in the process (if thats even possible :? )What would you suggest adding ? Quote Link to comment Share on other sites More sharing options...
Growth Posted July 13, 2005 Report Share Posted July 13, 2005 What would you suggest adding ?More food :grin: Are you finding that your steadily gaining weight? Quote Link to comment Share on other sites More sharing options...
Chas Posted July 13, 2005 Author Report Share Posted July 13, 2005 At the moment I'm holding steady at 90kg (I'm 6'2") although I'm pretty sure that I'm losing BF so that should mean that I'm also making lean muscle gains.I've done a bit of digging today and it looks like I could add brown rice servings to almost every meal up untill about 10pm which would help on the carb side ? Quote Link to comment Share on other sites More sharing options...
jono Posted July 13, 2005 Report Share Posted July 13, 2005 At the moment I'm holding steady at 90kg (I'm 6'2") although I'm pretty sure that I'm losing BF so that should mean that I'm also making lean muscle gains.I've done a bit of digging today and it looks like I could add brown rice servings to almost every meal up untill about 10pm which would help on the carb side ?brown rice and oats are great sources of carbs.its VERY hard to lose BF and gain muscle at the same time, since both things require mutually exclusive calorie conditions. eg: dropping fat req calorie deficite, with gain muslce req calorie surplus Quote Link to comment Share on other sites More sharing options...
Chas Posted July 14, 2005 Author Report Share Posted July 14, 2005 At the moment I'm holding steady at 90kg (I'm 6'2") although I'm pretty sure that I'm losing BF so that should mean that I'm also making lean muscle gains.I've done a bit of digging today and it looks like I could add brown rice servings to almost every meal up untill about 10pm which would help on the carb side ?brown rice and oats are great sources of carbs.its VERY hard to lose BF and gain muscle at the same time, since both things require mutually exclusive calorie conditions. eg: dropping fat req calorie deficite, with gain muslce req calorie surplusSo I'm starting to find out :nod: It doen't look like doing cardio is the way to keep it at bay either as this would appear to have greater detriment to muscle ? Quote Link to comment Share on other sites More sharing options...
jono Posted July 14, 2005 Report Share Posted July 14, 2005 At the moment I'm holding steady at 90kg (I'm 6'2") although I'm pretty sure that I'm losing BF so that should mean that I'm also making lean muscle gains.I've done a bit of digging today and it looks like I could add brown rice servings to almost every meal up untill about 10pm which would help on the carb side ?brown rice and oats are great sources of carbs.its VERY hard to lose BF and gain muscle at the same time, since both things require mutually exclusive calorie conditions. eg: dropping fat req calorie deficite, with gain muslce req calorie surplusSo I'm starting to find out :nod: It doen't look like doing cardio is the way to keep it at bay either as this would appear to have greater detriment to muscle ?jsut dont overdo the cardio. its all trial and error Quote Link to comment Share on other sites More sharing options...
Varven Posted July 14, 2005 Report Share Posted July 14, 2005 Chas,from what I have learnt adding lean muscle and destroying body fat seems to be an extremely hard to get to point for the majority, except for few advanced trainers.DC boys seem to be good at it, but then again DC cant be used for most new trainees. Your carb levels seem EXTREMELY low mate, as the others said it almost looks like your trying to get cut/ripped right before a show. If your in a state like this Im pretty sure You wont be adding any more muscle. When your body needs energy its going to start burning up the fat and then the muscle Id advice raise the carbs a bit And the protein to decrease muscle break down. Start in small bits and dont worry about adding in too much fat. Make a change and watch your body for a week. Keep tweaking till your in a more acceptable spot, i.e. you can get in more carbs for energy and possibly protein to fuel more growth at the same point you will continue decreasing body fat.Lastly add in L Glutamine and BCAA, possible HMB ( never used it so cant comment on this one though ) to prevent muscle break down. The 2 formerly mentioned supplements Do play a big role in preventing lean muscle loss, I wouldnt cut or try to decrease BF without them. Quote Link to comment Share on other sites More sharing options...
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