time to get bigger and stronger

[Pseudonym]

Is he still around? Awesome! Tell him to stop lurking.

[maccaz]

Is he still around? Awesome! Tell him to stop lurking.

Yeh il tell him.

Strong guy,way stronger than me at 84kg or something

[maccaz]

with diet cut back i was feeling a bit shitty energy wise today.

gonna have to give myself a bit of time to adjust or figure something else out cos strength is by far the priority, but i really would like to be a bit less fat and under 100 weight class.. il figure something out. probably just cardio, dunno, kind of between rock and hard place cos at the very least i need to maintain my weight, ideally get stronger, while at same time i legit need to lose some fat. sucks

 

any one that trains for strength and has experience dieting/whatever to reduce bf% and bodyweight in general, any input hardout appreciated. im thinking maybe just eat clean but big, and do lots of cardio? dunno

 

 

pick up sheiko where i left it tomorrow, but today did:

 

bb bench 80kg superset with bb row 60kg

 

wanted 10x10 of each

 

bench went :

80 x 10

80 x 10

80 x 10

80 x 10

80 x 8

80 x 9

80 x 9

80 x 8

80 x 8

80 x 7

 

so not too bad, 10x10 @ 80 is close

 

bb row 60kg 10x10 easy

[HarryB]

Might be handy to have more simple carbs leading into your workout and immediately post workout. And the whatever carbs you have left make low glycemic. For example if I am having for sake of argument 100 gms of carbs a day I'll have half of that around traininf and immediately pre and post workout it will be fruit or some simple sugar (chocolate )

Then the rest of the day I'll split the other 50 gms in a mix of fibrous and low glycemic carbs. So at 100 gms a day that would be 1 grain of rice and a lettuce leaf each meal :/ but you get my drift.

If you're not worrying about macros then just do a little cardio nothing to high intensity and same principle applies to food. Thought the day low glycemic and immediately pre and post high glycemic. Easy as pie... literally.

[maccaz]

Might be handy to have more simple carbs leading into your workout and immediately post workout. And the whatever carbs you have left make low glycemic. For example if I am having for sake of argument 100 gms of carbs a day I'll have half of that around traininf and immediately pre and post workout it will be fruit or some simple sugar (chocolate )

Then the rest of the day I'll split the other 50 gms in a mix of fibrous and low glycemic carbs. So at 100 gms a day that would be 1 grain of rice and a lettuce leaf each meal :/ but you get my drift.

If you're not worrying about macros then just do a little cardio nothing to high intensity and same principle applies to food. Thought the day low glycemic and immediately pre and post high glycemic. Easy as pie... literally.

Ok cool il put some kind of new plan together. Makes sense. Previously when tryna lose weight iv just done keto and it works fast but definitely not suitable when trying to maintain strength as well. Cheers

[GyzzBrah]

No real talk says low gi in general especially to keep you full and going during a workout. Sugar dosnt give you energy anyway.

start a diet log br0.

[HarryB]

No real talk says low gi in general especially to keep you full and going during a workout. Sugar dosnt give you energy anyway.

start a diet log br0.

Damn I've been doing it wrong. Thanks for clearing that up

[maccaz]

No real talk says low gi in general especially to keep you full and going during a workout. Sugar dosnt give you energy anyway.

start a diet log br0.

Yeah im gonna look at few diff options and sus what im gonna do. Until i do groceries again just gonna not eat any junk lol then sus something properly.

Today is same as most days

750gm basa

250gm rump steak

1/2 cup raw rice (i cook it obv)

Various green vege ( i dont count calories on those)

Probably around 500ml milk

Previously it had been 2 cups raw rice. Reduced to 1/2 cup and see if thats enough to get weight moving while still able to work out

Biggest improvement will be to get rid of mindset of max calories lol been known to be like "fuckit im gonna eat a pizza" post work out on top of regular food.idiot

[GyzzBrah]

Thats so grose br0 I feel like puking.

 

Try

150g whey protein

500 milk

<200g chicken / beef

weetbix

rice

[maccaz]

Thats so grose br0 I feel like puking.

 

Try

150g whey protein

500 milk

<200g chicken / beef

weetbix

rice

 

bro,

if i ate like that i would be a frail little indian boy

 

when i eat my above diet, plus extra calories from the additional 1.5 cups rice i had been having, and some junk, i can maintain my body weight, i slowly get stronger and dont put on any more weight.

 

i now want to reduce some weight while maintaining or increasing my strength. if i wanted to ditch all my strength (dont have enough to give any away lol) and get to 90kg in 4 weeks, i would eat how you recommended.

 

also i dont give a f*ck what people say about whey being good source of protein. maybe as a backup/emergency/convenient source but i dont use it and havent had any problems. 150gm/day and using it as main source of protein is just lazy and probably not optimal

[Realtalk]

No real talk says low gi in general especially to keep you full and going during a workout. Sugar dosnt give you energy anyway.

start a diet log br0.

I don't think I said that. I don't base any of my nutrition off the Glycemic Index. When you eat carbs with fats and proteins the GI rating of the carbs changes. I havnt looked at a GI table in years. Might be coincedence that most of the carbs I prefer to eat for energy are rated low GI but I didn't choose them based on that at all.

I still think there are complex, fiberous and simple carbs. Good and bad carbs but not all simple carbs are bad carbs. But sugar pre workout isn't my choice of fuel, however afterwards I believe it's good... But each to their own.

[maccaz]

sheiko #29 w3 d1

 

had a kind of break through on squat, few gcs gave me some pointers on depth which basically were "just squat deeper dont be a pussy" so did that and it worked, got good as depth, def passable for competition, will post vids soon. waiting to hear on date on the 3lift but its sometime in june so excited

 

squat

100 x 5 (pause)

120 x 4 (pause)

135 x 3

135 x 3

155 x 2

155 x 2 

155 x 2 

155 x 2

 

bench press  (all paused)

60 x 5

72.5 x 4

85 x 3

85 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

 

db fly 

10kg x 5 sets of 10

 

press up

5 sets of 10

 

squat

90 x 3 (paused)

110 x 3 (paused)

125 x 3

145 x 3

145 x 3

145 x 3

145 x 3

 

good morning

70kg x 5 x 5 

 

 

smashed it out quite fast, felt really good, all lifts are feeling strong at the moment having a lucky streak lol

[maccaz]

 

135 x 3, happy with how depth looked

[Realtalk]

Great bro! Form is looking much better too.

[ThreeWhiteLights]

Yep - depth much better on these

[maccaz]

Thanks. Glad it wasnt caused by mobility or form, just being a pussy worried of failing which doesnt take as long to fix. Come at me 4pps asap

[maccaz]

all these pause squatting and deep (well normal depth but deep for me) squats on wednesday fucked me doms wise, walking like an idiot, havent had doms like this in ages, i like it

 

did early morning workout today, last one for a while, prefer nights

 

going ptc eltham tomorrow do some random shit and check the place out, probably deadlifts again cos take any opportunity i can to pull with nice bars lol

 

today: sheiko #29 w3d3

 

highlights in bold cos boring to read whole thing 

 

deficit deadlift (standing on 1 plate)

110 x 3

110 x 3

132.5 x 3

132.5 x 3

145 x 3

145 x 3

145 x 3

145 x 3

 

bench press (all paused)

60 x 5

72.5 x 4

85 x 3

85 x 3

97,5 x 2

97.5 x 2

102.5 x 2 (stoked to be doing working sets over 100 for the first time)

102.5 x 2 

97.5 x 3

97.5 x 3

 

db fly

10kg x 10 x 5

 

rack pull

130 x 4

155 x 4

155 x 4

175 x 3

175 x 3

200 x 2 

200 x 2

 

lunge 10kg plate/side 5x5

[Spacebound]

sorry dumb question but with sheiko, does it specifically say deficit dead/rack pulls or does it just call for a variation on dl? just curious

 

also depth looks way better in that video, good shit.

[maccaz]

nah its specific

 

there are:

 

deadlift (regular deadlift)

deficit deadlift

paused deadlift (i havent seen these in the #'s iv done, but thats pause at knee then complete lift)

deadlift to knees (deadlift up to knees, pause then down)

then block/rack pulls

 

tbh i like the bench and squat bits of sheiko, but the deadlift stuff seems a bit shit. it does work as my deadlift is improving but dunno if its optimal/ if i could improve faster doing something else for deadlifts (1rm has gone from 200 to 220 in 10 weeks or something)

 

if i was a bit smarter id change up the deadlift part of the deadlift day but sheiko has roughly 30 years experience compared to my 0 years experience at programming so feels stupid to doubt it

 

i feel like deadlift is my best lift and the one i enjoy the most so i may have a think if i can change the deadlift day/consult some smart people on it maybe

[Realtalk]

I would be happy going from 200-220 in 10 weeks especially if squat and bench are improving at the same time.

[maccaz]

I would be happy going from 200-220 in 10 weeks especially if squat and bench are improving at the same time.

yeah you're right. impatient idiot.

 

i just feel as though splitting the deadlifts into up to knees and then from knees isn't ideal, like youv said before, rack pull is a different movement to deadlift so dont know if i would get more out of just doing conventional deadlifts on deadlift day, or just continue with sheiko ones

 

fuckit though early days il keep doing what im doing till it stops working

[Spacebound]

cant argue with that progress, thats good as. But yeah could be more optimal if you knew how to program in the variations to address your specific weaknesses, but as you say might as well stick to the program as its working and will have sound reasoning behind it. 

[maccaz]

cant argue with that progress, thats good as. But yeah could be more optimal if you knew how to program in the variations to address your specific weaknesses, but as you say might as well stick to the program as its working and will have sound reasoning behind it. 

yup agreed gonna get more technical about it when i stop improving

[ThreeWhiteLights]

It's best do them as block pulls vs rack pulls broseph

[maccaz]

It's best do them as block pulls vs rack pulls broseph

Yeah iv heard this. Any idea why? Il try find something to use for blocks