TeamFatBoy starts a Journal

[teamfatboy]

'course I can do it :shock: ... at least the training's easy...cardio b4 brekkie, eat, first muscle group, work, second muscle group after work, cardio, home, eat, sleep, repeat.... but PT took the razor to the diet. Still, should be rockin and rollin by the time of the THIRD set of pics... :jive:

[SoaringSwine]

Good to hear you're tempted by the darkside.

Train like a powerlifter, eat like a bodybuilder... could be a good solution for you!

edit: powerhouse open in December?

[biggurl27]

I agree :grin: I might do the novice comp end of year too TFB at Powerhouse :nod:

[SoaringSwine]

I agree :grin: I might do the novice comp end of year too TFB at Powerhouse :nod:

We'll have a decent showing from NZBB then. Meanwhile I'll continue to eat like a powerlifter. Off to pick up my pizza now.

[teamfatboy]

Yep, think it's at the house...my mate did that same comp you did a couple months back. If the new 9-week training jag helps get my weight down, it might even look tolerable for a newbie

[teamfatboy]

But if BG's gonna compete, man do I have some work to do on my bench :oops:

[biggurl27]

I agree :grin: I might do the novice comp end of year too TFB at Powerhouse :nod:

We'll have a decent showing from NZBB then. Meanwhile I'll continue to eat like a powerlifter. Off to pick up my pizza now.

:evil:

[teamfatboy]

waita cotton-pickin-minute! Powerlifters get Pizza?? Nobody told me about that...no wonder they call it the dark side :grin:

[biggurl27]

haha yeah but best to stick to the bodybuilders diet TFB, some of those PL's are just plain naughty :nod:

[teamfatboy]

yeah yeah - chicken/tuna/chicken/tuna/beef/shake/chicken/shake....and all the salad a guy can tolerate :roll:

[biggurl27]

Yummo! and.... you could have brussell sprouts and broad beans like me \:D/

[teamfatboy]

aren't broad beans mostly starch?

[biggurl27]

100gm = 225kj, 6.9gm protein, fat .5gm, carb 2.2gm fibre 6.2, sodium 4mg, potatassium 250mg

[teamfatboy]

They'd be good on a cold night, salads don't cut it when you want hot food...microwave lettuce is no fun at all

[biggurl27]

Yeah I just had a plate full with my chicken, probably had about 200gms, so that is close to 14gm protein as well. I go through bags of them in a week

[SoaringSwine]

Yep, think it's at the house...my mate did that same comp you did a couple months back. If the new 9-week training jag helps get my weight down, it might even look tolerable for a newbie

Who was your mate?

[Mikey6]

Diet - all good apart from the icecream at the movies....

No worries I had Pepsi with my double lust Hells pizza

Bro the work out's looking good, sumo's seem to be all the fad lately :pfft:

Good shit.

[teamfatboy]

..and I'm back into it!

Monday 28 July

Shoulders/Back

0500 40min windtrainer (540 cal)

0730 Shoulders

Seated DB press - 2 supersets 8/10, first 17*/15*, second 15*/12*

Lat raises- 2 supersets 8/10, both 8*/6*

Lying rear delt raises, 2 supersets 8/10, both 10*/ 8*

Bench Knee raises - 3 sets of 20

1630 Back

HS Lat Pull-downs - [w'up 17.5kg*] 10 @ 27.5kg*, 8 @ 32.5kg*, 6 @ 37.5kg*, 12@ 27.5kg*

Bentover Row 8 @ 60kg, 6 @ 60kg, 6 @ 60kg (these should have been increasing weights, but someone got cocky and started too heavy!)

BB Shrugs - 10 @ 60kg, 10 @ 80kg, 10 @ 80kg, 10 @ 60kg, 10 @ 60kg

SB Crunches - 3 sets of 20 with 10kg mediball held overhead

Cardio - 40m Lifefitness Elliptical, 460 cal

2200 - 20m cardio wind-trainer.

Diet

0445 - coffee, aspirin, creatine

0600 - 10-eggwhites, 1 ps, 1 apple, trib, zma

0830 - 100g brown rice, 1 ps, 1 apple, coffee

1100 - 50g cooked beef, lettuce, tomato, cucumber, 10g flaxseed oil

1300 - 100g brown bread, 1 ps, 1 apple

1500 - 120g tuna, 1 ps

1630 - maltodextrin, apple, trib

1800 - 80g cooked chook, salad, 1 ps

2230 - zma, creatine.....

[poos_n_wees]

...salads don't cut it when you want hot food...microwave lettuce is no fun at all

:ditto:

I hate lettuce. Its like eating air

Solid training :nod: And great work with all the cardio! :clap:

[teamfatboy]

Tuesday 29 July

0500 - Cardio - 3m w'up, 40m load, 2m cool down on windtrainer

0730 - Legs Part 1: Quads

Seated extensions - 3x 15 at 35kg

BB Squats - 2 supersets 10/12 at 100/80kg

Incline Leg Press - 2 supersets 10/15 at 280/240kg

Seated extensions - 2 supersets 10/15 at 63/42kg

Prone bridge - 3x 60s holds

Diet:

0445 - coffee, aspirin, creatine

0600 - 10 egg whites, ps, apple

0830 - 100g brown rice, apple, ps, coffee (lots and lots of coffee!)

More to follow, hams and calves tonite along with more cardio.

[Flamer]

TFB - are you doin cardio at 10pm at night?? How on earth do go get to sleep?

[teamfatboy]

TFB - are you doin cardio at 10pm at night?? How on earth do go get to sleep?

Really easily! I'm so stuffed I lie down, shut eyes and only too early its morning, time to climb back on the bike! Coming to love the ZMA tho, it helps.

[biggurl27]

Prone bridge - 3x 60s holds

Prone bridge eh, all I could see was porridge Mmmmmmmm haha

Yeah I didn't finish my 45 min bike till 10pm last night, but I didn't go to sleep so well. I have ZMA before bed, how many you take TFB?

[teamfatboy]

Legs part 2 - 6:30pm

Hamstrings:

Lying leg curl - warm up, 3 sets of 15, then 10/8/6/12 at 20-25-30-20kg

Stifflegs 8/6/6 at 60-70-80kg

Good mornings 5 sets of 10 w/10kg plate...hard to do these right, eh - but when you do, ow!

SB crunches - 3 sets of 20 w/10kg plate held overhead

Cardio will follow - prolly 20m of HIIT, rather than 30m of steady-state

Diet: As per yesterday, keeping the water up...so far, it's working all right.

0445 - coffee, aspirin, creatine

0600 - 10-eggwhites, 1 ps, 1 apple, trib, zma

0830 - 100g brown rice, 1 ps, 1 apple, coffee

1100 - 50g cooked beef, lettuce, tomato, cucumber, 10g flaxseed oil

1300 - 100g brown bread, 1 ps, 1 apple

1500 - 120g tuna, 1 ps

1630 - maltodextrin, apple, trib

1800 - 80g cooked chook, salad, 1 ps

2230 - zma, creatine.....

I'm only taking one ZMA per time, but I'm not finding myself so wired after late-night cardio that getting the zzz's is a problem. Of course this may change after more than a coupla days on this routine, or when the carbs start to evaporate, when Captain Grouchy may turn up :evil:

[biggurl27]

Arh so no fat burners as yet? I have had 2 at 10pm so hopefully I'll have a good sleep and some strange dreams