TG Try 3

[tgzerozone]

Start Date: 23 October 2012

START PICS: TBA

Shite. Everyone must think I'm a C-sucker but have been having alot of work related issues recently after the medical issues. I now only have 2 jobs, instead of three, so have made some time again to start my gym again. Started on Monday.

The Past:

Dunno who remembers, but I ended up 75 kg (Up from 63kg or something) with 14-15% BF when I stopped. I started at 63 with 14% fat percentage that time.

Present:

The 3rd job I did was intensive massive hard labour for 5-7 hours at a time. I was rewarded with a weight-loss in the last few months of 12 kg. I am currently standing on 63.3kg with 9-10% fat percentage. I would imagine it is a better starting point than 14%.

Plan:

So, plan is to start over again (Some might remember I did that a few months ago as well, but as said, due to work commitments I had to stop for a while.

My current stats:

Weigh: 63.3 kg

Lean Body Weight: 57.4

Length: 176 cm

Fat %: 9.38 % (call it 9 if you like)

Thighs: 53 cm

Calves: 40 cm

Biceps: 31 cm

Chest: 95 cm

Shoulders: 35 cm (measure individually)

Forearms: 28 cm

Waist: 75.5 cm

I'll check how much I can update and will upload starting photos once I see some improvement that I can show it against.

Diet currently (Caveman diet)

3 meals starting from 13:00 to 21:00

Meal 1: 400g beef, 300g mixed veg, 2 cups rice

Workout Stacks on workout days: 120 g protein, 150g dextrose, 10g Creatine

Meal 2: Similar to Meal 1, might do chicken or fish

Meal 3: 6 raw eggs, 300ml full fat milk, 100 gram raw rolled oats, 2 large bananas

All in all about 3500 to 4000 Calories currently. Fasting from 21:00 to 13:00, trying to see if I can do a cleaner bulk, will change up if I note it not working fast enough.

Cheers,

[tgzerozone]

Stats Update:

Weight: 63.8

Lean Body weight: 57.8

Waist: 75.5

Fat %: 9.38

Seems the LeanGains Approach is working wonders.

FYI: I am not using calipers and all, couldn't be assed to do calipers once a week at the gym and I don't think the ones I've got are very accurate (Just going with a formula for neck, waist, height and weight). So yes, the figures are probably not completely right, but it gives me a high level view of what's happening which is all I am after.

All in all I gained 400 grams, which should be pure muscle

I'll check in again next Friday.

PS: Put the wrong values in for waist in the first post, corrected everything now. Numbers makes more sense now.

[tgzerozone]

Typical gym day meals. Subway would normally be replaced with beef, meat and veg of the same calories, but forgot to cook the night before:

[Pseudonym]

That's a nice low BF% to start from bro. Look forward to seeing the pics!

[tgzerozone]

Cheers mate, I had some pics up earlier as you would probably remember. Had some issues and had to put it on hold for a while. Nice to be starting from scratch on a lower fat percentage again. Can't wait for next weigh in on Friday, looks like I am picking up like crazy!

[tgzerozone]

That's a nice low BF% to start from bro. Look forward to seeing the pics!

Ahh, And I'll be posting decent pics first, once I made some progress, and the start pics afterwards. Trying to avoid the abuse a little. hehehehe

[tgzerozone]

Had a quick check today just to gauge progress (Will do next check that will actually be logged Friday).

Result?

Fat% dropped, lean body mass up. Weight more or less the same.

LOOKING GOOD!

[tgzerozone]

Friday Check-in:

Weight: 64.2 (up 400 grams in the last week)

Fat %: 8.4 (Down 1 % from last week)

Lean Body Mass: 58.8 (up nearly 1 kg from last week)

[tgzerozone]

Friday Check-in again.

Weight: 65.3 kg

Fat % : 9.1 %

Lean Body Mass: 59.3 kg

Missed a few meals this week due to work related issues, would've wanted to do better, but still happy with the progress.

I'm going to be trying to keep the fat % under 10.

Just to recap:

weight

Start Date : 2012-10-23

Value : 63.3 kg Duration : 18 Days

Last Date : 2012-11-09

Value : 65.3 kg Result : Increase 3.2 %

BodyFat

Start Date : 2012-10-23

Value : 9.86 % Duration : 18 Days

Last Date : 2012-11-09

Value : 9.1 % Result : Decrease -7.7 %

Haven't done other measurements yet, thought I'd do that monthly. So here is bodystats with the start of arms and legs and shit like that.

[tgzerozone]

No update for last week. Was on a business trip for the week and ate like crap as well as didn't make the gym, was on the road the whole time.

Next update Friday coming.

[tgzerozone]

Thought I'd do a bit of a pick update so here goes.

No start pics taken for try 3, but here are links to my other pics posted to give you an idea where I'm coming from.

I've been busy with this regime for 4 weeks now (taken off last week due to work so trained for 3, "recovered" for one. Going is slow, but fat stays low!

Links to other pic post:

http://www.nzbodybuilding.co.nz/viewtopic.php?f=9&t=15194

[tgzerozone]

Friday Check-in again.

Weight: 65.3 kg

Fat % : 8.9 %

Lean Body Mass: 59.5 kg

Gains not so good this time round. What I've learned is that eating Mcdonalds for a week and not hitting your calories, causes you to gain like crap.

Lean body mass up a few 100 grams so at least a teensy bit of gains. Hoping for a 500 gram lean gain for next week. So basically my goal for next Friday is hitting 60 kg lean body mass.

[tgzerozone]

Monthly (sort off) bodystats update

Picture attached.

Little less gains than I thought, legs didn't do well it seems. Some areas obviously grew more than others. No fat update this time and no weight update. I do those on Fridays.

Cheers,

[tgzerozone]

Thing(s) I've learned:

1. Eating MCdonalds for a week, hits you the week after next.(work/travelling)

2. IF works, in my case, just as fast as dirty bulking, just cleaner obviously.

3. If you misbehave on IF for 1 week (Refer to point one), you organize yourself lots of work to get rid of the fat, accumulated via the McDonalds route.

4. Mcdonalds is shit, no matter what Joseph Racich (Not sure about the spelling) says. A calory is not a calory, at least not in my case.

[tgzerozone]

Thought I'd post some lift stats:

Training progress: Barbell Full Squat 1 RM( kg):

Start Date : 2012-10-23

1RM : 60 kg Duration : 7 Days

Last Date : 2012-10-29

1RM : 75 kg Result : Increase 25.0 %

------------------------------------------------------

Training progress: Straight Back Stiff Leg Deadlift 1 RM( kg):

Start Date : 2012-10-23

1RM : 67.5 kg Duration : 7 Days

Last Date : 2012-10-29

1RM : 72 kg Result : Increase 6.7 %

-------------------------------------------------------------

Training progress: Cable Seated Row 1 RM( kg):

Start Date : 2012-10-23

1RM : 63 kg Duration : 28 Days

Last Date : 2012-11-19

1RM : 72 kg Result : Increase 14.3 %

----------------------------------------------------------

Training progress: Dumbbell Incline Bench Press 1 RM( kg):

Start Date : 2012-10-23

1RM : 18.75 kg Duration : 28 Days

Last Date : 2012-11-19

1RM : 23.33 kg Result : Increase 24.4 %

-----------------------------------------------------------

Training progress: Close-Grip Front Lat Pulldown 1 RM( kg):

Start Date : 2012-10-23

1RM : 63 kg Duration : 28 Days

Last Date : 2012-11-19

1RM : 80 kg Result : Increase 27.0 %

-------------------------------------------------------------

Training progress: Standing Military Press 1 RM( kg):

Start Date : 2012-10-23

1RM : 27 kg Duration : 28 Days

Last Date : 2012-11-19

1RM : 37.33 kg Result : Increase 38.3 %

-----------------------------------------------------------

Training progress: Incline Dumbbell Curl 1 RM( kg):

Start Date : 2012-10-23

1RM : 11.25 kg Duration : 28 Days

Last Date : 2012-11-19

1RM : 13.33 kg Result : Increase 18.5 %

-----------------------------------------------------------

Training progress: Bench Dip 1 RM( kg):

Start Date : 2012-10-23

1RM : 0 kg Duration : 28 Days

Last Date : 2012-11-19

1RM : 53.33 kg Result : Change 0.0 %

----------------------------------------------------------

Training progress: Standing Calf Raises 1 RM( kg):

Start Date : 2012-10-23

1RM : 132 kg Duration : 28 Days

Last Date : 2012-11-19

1RM : 240 kg Result : Increase 81.8 %

----------------------------------------------------------

Training progress: Barbell Shrug 1 RM( kg):

Start Date : 2012-10-23

1RM : 63 kg Duration : 28 Days

Last Date : 2012-11-19

1RM : 80 kg Result : Increase 27.0 %

----------------------------------------------------------

Training progress: Barbell Rear Delt Row 1 RM( kg):

Start Date : 2012-11-07

1RM : 57.33 kg Duration : 15 Days

Last Date : 2012-11-21

1RM : 66.66 kg Result : Increase 16.3 %

----------------------------------------------------------

Training progress: Barbell Bench Press 1 RM( kg):

Start Date : 2012-11-07

1RM : 58.33 kg Duration : 15 Days

Last Date : 2012-11-21

1RM : 66.66 kg Result : Increase 14.3 %

----------------------------------------------------------

Training progress: Wide-Grip Lat Pulldown 1 RM( kg):

Start Date : 2012-11-07

1RM : 72 kg Duration : 15 Days

Last Date : 2012-11-21

1RM : 80 kg Result : Increase 11.1 %

------------------------------------------------------------

Training progress: Dumbbell Shoulder Press 1 RM( kg):

Start Date : 2012-10-26

1RM : 18.75 kg Duration : 29 Days

Last Date : 2012-11-23

1RM : 20.41 kg Result : Increase 8.9 %

-----------------------------------------------------------

Training progress: Hammer Curls 1 RM( kg):

Start Date : 2012-11-07

1RM : 16.66 kg Duration : 15 Days

Last Date : 2012-11-21

1RM : 16.66 kg Result : Change 0.0 %

--------------------------------------------------------------

Training progress: Dumbbell Lying Triceps Extension 1 RM( kg):

Start Date : 2012-11-07

1RM : 30 kg Duration : 15 Days

Last Date : 2012-11-21

1RM : 30 kg Result : Change 0.0 %

------------------------------------------------------------

Training progress: Leg Press 1 RM( kg):

Start Date : 2012-11-07

1RM : 80 kg Duration : 15 Days

Last Date : 2012-11-21

1RM : 93.33 kg Result : Increase 16.7 %

------------------------------------------------------------

Training progress: RDL's with Dumbells 1 RM( kg):

Start Date : 2012-11-07

1RM : 26.66 kg Duration : 15 Days

Last Date : 2012-11-21

1RM : 30 kg Result : Increase 12.5 %

-------------------------------------------------------------

Training progress: Barbell Deadlift 1 RM( kg):

Start Date : 2012-10-26

1RM : 75 kg Duration : 15 Days

Last Date : 2012-11-09

1RM : 93.33 kg Result : Increase 24.4 %

------------------------------------------------------------

Training progress: Lying Leg Curls 1 RM( kg):

Start Date : 2012-10-26

1RM : 40.5 kg Duration : 15 Days

Last Date : 2012-11-09

1RM : 44 kg Result : Increase 8.6 %

-------------------------------------------------------------

Training progress: Bent Over Two-Dumbbell Row 1 RM( kg):

Start Date : 2012-10-26

1RM : 22.5 kg Duration : 29 Days

Last Date : 2012-11-23

1RM : 26.66 kg Result : Increase 18.5 %

--------------------------------------------------------------

Training progress: Dumbbell Bench Press 1 RM( kg):

Start Date : 2012-10-26

1RM : 22.5 kg Duration : 29 Days

Last Date : 2012-11-23

1RM : 26.66 kg Result : Increase 18.5 %

----------------------------------------------------------------

Training progress: Underhand Pull down 1 RM( kg):

Start Date : 2012-10-26

1RM : 63 kg Duration : 29 Days

Last Date : 2012-11-23

1RM : 80 kg Result : Increase 27.0 %

---------------------------------------------------------------

Training progress: Barbell Curl 1 RM( kg):

Start Date : 2012-10-26

1RM : 27 kg Duration : 29 Days

Last Date : 2012-11-23

1RM : 37.33 kg Result : Increase 38.3 %

---------------------------------------------------------------

Training progress: Cable Triceps Pushdown 1 RM( kg):

Start Date : 2012-10-26

1RM : 27 kg Duration : 29 Days

Last Date : 2012-11-23

1RM : 37 kg Result : Increase 37.0 %

[tgzerozone]

Last week of 4x10 reps, moving to 5x5 reps next week. Looking forward to that as this is where I gained the most last time round.

[tgzerozone]

Friday update. Taking today off, shifting routine next week and will go out HARD from Monday at 5x5 reps. I found last time round that this was the time I gained most, so looking forward to it.

Current Friday check-in.

Weight: 66 kg

Fat %: 9.8 %

Lean Body mass: 59.5 kg (no gains here, I blame it on the McDonalds week of course)

[tgzerozone]

Weekly update

Forgot the Friday update, or maybe rather couldn't be bothered as I have been useless the last week with diet and training. Had a bit of a bug on Monday, skipped gym. Went hard out Wednesday and decided to do a once in a lifetime get wasted session on Friday. All in all, a shit week, but back with a vengeance.

Weight: 66.9kg (up 900 grams)

Bodyfat: 10.3 (up 0.5 %) (want to keep this under 10 so hopefully have a better reading next week)

LBM: 60 kg (up 500 grams)

Not to bad for a shit week.

[tgzerozone]

Weekly update:

Weight: 67.2

Fat: 10.3

LBM: 60.3

Up again, bit less, but up.

[tgzerozone]

A quick 8 week (Just short off) update of what I have managed to achieve in 8 weeks. Not sure if it's good, critisism (constructive) welcome

Started 8 weeks ago on this:

Weigh: 63.3 kg

LBM: 57.4

Fat %: 9.3 %

Ended today, just short of 8 weeks, on this:

Weight: 67.2

Fat: 10.3 %

LBM: 60.3

8 week Summary:

Weight: Up 4 kg (average of 500 gram per week)

Fat: Up 1% (Remember that I am on a diet of about 4000 calories per day, that's damn well done I think)

LBM: Up 3 kg(Average 375 grams per week)

I think I could've done better, had one crap eating week as well as one week off working. All in all, happy with the results compared to what I put in. Started putting more in this week and hoping to bump the 375 grams per week leangain up to 500 grams.

EDIT: Forgot to say, I've neglected legs a bit, always seem to run out of time on my workouts as I run a bit of a tight schedule. Trying to fix that.

[tgzerozone]

Current Routine:

5 sets of 5 reps (Started 15x3, then 10x4)

Monday:

Barbell Full Squat

Straight Stiff Leg Deadlift

Cable Seated Row

Dumbbell Incline Bench Press

Close-Grip Front Lat Pulldown

Standing Military Press

Incline Dumbbell Curl

Bench Dip

Standing Calf Raises

Barbell Shrug

Wednesday

Barbell Rear Delt Row

Barbell Bench Press

Wide-Grip Lat Pulldown

Dumbbell Shoulder Press

Hammer Curls

Dumbbell Lying Extension

Leg Press

RDL's with Dumbells

Friday

Barbell Deadlift

Lying Leg Curls

Bent Over Two-Dumbbell Row

Dumbbell Bench Press

Underhand Pull down

Dumbbell Shoulder Press

Barbell Curl

Cable Pushdown

[tgzerozone]

Monday 17 Dec 2012 lift logs:

Training progress: Barbell Full Squat 1 RM( kg):

Start Date : 2012-10-23

1RM : 60 kg Duration : 56 Days

Last Date : 2012-12-17

1RM : 93.33 kg Result : Increase 55.6 %

Training progress: Straight Back Stiff Leg Deadlift 1 RM( kg):

Start Date : 2012-10-23

1RM : 67.5 kg Duration : 56 Days

Last Date : 2012-12-17

1RM : 81.66 kg Result : Increase 21.0 %

Training progress: Cable Seated Row 1 RM( kg):

Start Date : 2012-10-23

1RM : 63 kg Duration : 56 Days

Last Date : 2012-12-17

1RM : 91 kg Result : Increase 44.4 %

Training progress: Dumbbell Incline Bench Press 1 RM( kg):

Start Date : 2012-10-23

1RM : 18.75 kg Duration : 56 Days

Last Date : 2012-12-17

1RM : 29.16 kg Result : Increase 55.5 %

Training progress: Close-Grip Front Lat Pulldown 1 RM( kg):

Start Date : 2012-10-23

1RM : 63 kg Duration : 56 Days

Last Date : 2012-12-17

1RM : 91 kg Result : Increase 44.4 %

Training progress: Standing Military Press 1 RM( kg):

Start Date : 2012-10-23

1RM : 27 kg Duration : 56 Days

Last Date : 2012-12-17

1RM : 50.16 kg Result : Increase 85.8 %

Training progress: Incline Dumbbell Curl 1 RM( kg):

Start Date : 2012-10-23

1RM : 11.25 kg Duration : 56 Days

Last Date : 2012-12-17

1RM : 20.41 kg Result : Increase 81.4 %

Training progress: Standing Calf Raises 1 RM( kg):

Start Date : 2012-10-23

1RM : 132 kg Duration : 56 Days

Last Date : 2012-12-17

1RM : 344.16 kg Result : Increase 160.7 %

Training progress: Barbell Shrug 1 RM( kg):

Start Date : 2012-10-23

1RM : 63 kg Duration : 56 Days

Last Date : 2012-12-17

1RM : 98 kg Result : Increase 55.6 %

[tgzerozone]

Friday Check-in:

Last Friday:

Weight: 67.2

Fat: 10.3 %

LBM: 60.3

Today:

Weight: 68.3 (Up 1.1 kg in the last week)

Fat: 10.8 % (Up 0.5 %)

LBM: 60.9 (Up 700 gram, that's what I'm talking about!)

[tgzerozone]

No updates recently as I pulled a damn trap. Dunno how I managed it but did it on a very heavy set of seated rows. I've been looking like a special person the pas few weeks when I attempt to look around.

I think she should be ready to go at it again so starting again tomorrow. Probably upping the reps from 5 to 12 (Less weight as well and should give the back time to sort itself out completely)

Obviously lost a bit (or rather possibly gained a bit of fat) but more or less on the same weight. Shouldn't be to hard to be into it again.