TheGus is baaaaaaaaaaaaack!

[TheGus]

04/09/08

Diet: My new rule is no starchy carbs after meal 3. M1: 5 weetbix, 200ml trim milk, 1 scoop whey. M2: 2 scoops whey, 2/3 powerade. M3: 150g ham sandwich M4: protein bar, 100grams fat-free bacon.

Note: Pretty solid training today and happy I made myself do the cardio (even though my hamstrings hurt like hell!). I'm not so worried about losing muscle when I can pop a couple of BCAA's before hand (after weights).

Great lifts, esp the shrugs and rows :clap:

But seriously, is that all you're eating? I haven't done the maths but it looks light-on in terms of a) protein and b) overall calories for a guy your size, age and routine. I'd be interested in more experienced views.

That's all I've had so far today. Still got two meals to come. But I don't feel like I'm under eating. I'm getting 30 grams of protein in every meal. I'd also be interested in more experience peoples views.

[Luigi]

04/09/08

Diet: My new rule is no starchy carbs after meal 3. M1: 5 weetbix, 200ml trim milk, 1 scoop whey. M2: 2 scoops whey, 2/3 powerade. M3: 150g ham sandwich M4: protein bar, 100grams fat-free bacon.

Note: Pretty solid training today and happy I made myself do the cardio (even though my hamstrings hurt like hell!). I'm not so worried about losing muscle when I can pop a couple of BCAA's before hand (after weights).

Great lifts, esp the shrugs and rows :clap:

But seriously, is that all you're eating? I haven't done the maths but it looks light-on in terms of a) protein and b) overall calories for a guy your size, age and routine. I'd be interested in more experienced views.

That's all I've had so far today. Still got two meals to come. But I don't feel like I'm under eating. I'm getting 30 grams of protein in every meal. I'd also be interested in more experience peoples views.

are you sure ?

5 weetbixs = 15grams + 200 milk = 6 grams so thats only 21 for the first meal

2 scoops weigh is probably 30grams all up depending on the whey thatd be around 25-27g

150g ham sandwich well.... thats not much at all

and for the bacon lol stop eating this asap!!!!!!

you need to redo your diet and asap your not losing fat because your not getting enough protein and real foods/vitamins

edit** just had a look 5 weetbix is only 9 grams of protein, you also need to take into account the bioavalibility of the protein in products like this as said in other forums try get your proteins from unprocessed meat, powders eggs etc anything else is just a bonus and shouldnt be taken into your daily account so theoretically your havin 0 to very little protein in your first meal

[TheGus]

5 weetbixs = 15grams + 200 milk = 6 grams so thats only 21 for the first meal

5 hi-bran weetbix = 12.5 grams. 200ml milk = 7 grams. 1 scoop of my powder = 25grams protein so first meal is 44.5 grams protein.

2 scoops weigh is probably 30grams all up depending on the whey thatd be around 25-27g

50 grams protein

150g ham sandwich well.... thats not much at all.

Should have been more specific, 150 grams of ham with 2 bits of molenberg bread. 22.5 grams protein + the 5 or so in the bread.

and for the bacon lol stop eating this asap!!!!!!

It was from the Hellers packs, had pretty much identical macros to the ham. (almost 0 fat per 100gram)

you also need to take into account the bioavalibility of the protein in products like this as said in other forums try get your proteins from unprocessed meat, powders eggs etc anything else is just a bonus and shouldnt be taken into your daily accountl

Ok, I didn't know this at all.

[TheGus]

M5: 250 grams pork steak with steamed beans and ratatouille (sp?). M6: 2 protein bars (bit of a binge, usually would have just had 1 or a scoop of casein)

Well I thought I was doing a good job with my diet. Can anyone else shed some light on what I'm doing right/wrong?

[teamfatboy]

Maybe I misread your journal, I thought what you'd posted was the whole dawn-to-dusk menu, my bad :oops:

You may well be closer to a good diet than I thought - but there are devils in the details.

Like, what amount of High-fructose corn syrup is in the protein bars? that stuff can seriously mess with your metabolism.

Similarly, how much added salt's in the wheetbix, ham and bacon? That would potentially cause fluid retention unless you're going hard-out esp on the cardio side, wouldn't it?

Are you getting through enough water (like 3l or more, not counting coffees, teas or other fluids) ?

Luigi's right, the closer you get to unprocessed the better. Apart from tuna, most of my diet's from-raw (chicken and rump from the george-foreman grill), raw vege, and protein. That way I can avoid a lot of the stuff that's in the processed foods.

Even the whey can make a difference in terms of nett carbs and sugars, they're not all equal, unfortunately.

Not trying to imply that you weren't aware of this - just things I've picked up myself.

[TheGus]

No this is exactly the type of information I'm after. I'll have a look about those protein bars. There was a shitload of sodium in the ham and bacon so I'll limit that to a one per day max. I think I'll do the same with the bars, I didn't see hi fructose corn syrup on them but they are heavily processed.

Edit:

05/09/08

Weights: Off

Cardio: Off

Diet: M1: 5 weetbix w/milk &casein. M2: Chicken satay andwich. M3: 2 scoops whey, 1 banana, 10 almonds. M4: Chicken and veg M5: 1/2 chicken (on the run) M6: 1 scoop casein & 1 scoop peashake (gemma protein).

[biggurl27]

Yum I like the sounds of that Chicken satay andwich.

[TheGus]

Entry #10 - 06/09/08

Weights: 10am

Arms

CG Bench

47kgx12

57kgx10

67kgx8 (no spot, could have done more)

Bar curls

36kgx10x3 (PB!)

Superset

A1. French Press

33 x 10 x 3

A2. Incline hammer curls

15s x 10 x 3

Superset

B1. Tricep pushdown (see note)

fullstack(74kg) x 12 x 3 (PB!)

B2. Concentration Curls

17.5 x 10 x 3

Towel pull ups

BW x 5 x 3

Superset

C1. Close Grip push ups

12, 9

C2. Alternate dumbell curls

15s x 20, 16

Had such a mean pump after Superset B that I had to keep it going.

Cardio: 12:30pm-2:30pm Wrestling training

Diet: M1. 6 weetbix, 1 1/2 scoop casein, 200ml trim milk, M2. 2 scoops peashake (gemma), 1 powerade.

Note: This is the bar I used for the tricep pushdowns, does anyone know what it's called.

[teamfatboy]

Jeez - what did your triceps do to offend you, that you thrashed them that hard ? :pfft:

Good work-out, Gus! :clap:

[TheGus]

Cheers boss. After an average Saturday evening dietwise I thought I'd combat it with a heavy cardio day. Woop

07/09/08

Weights: Off

Cardio: 11am: 1 hour cross trainer (56 working minutes), 813 cals. Went faster than I thought.

9pm: 15 minutes light rowing. Could still feel it in my bicep from yesterdays workout so kept it short.

Diet: On, back to normal, M1: 4 weetbix, 1 scoop casein, 200ml trim milk. M2: 1 powerade, 2 scoops gemma. M3: oats and 1 scoop whey. M4: 100gram pork steak, 5 egg whites, 1 yolk, lots of beans and some peas. M5: beef stiryfry. M6: 1 scoop casein.

Note: all those veges are really hitting the spot. :shifty:

[marky65]

Great going on those weights Gus.... :clap: :nod:

[TheGus]

Thanks Mark.

08/09/08 - 12 days til return

Training

9:40am

Back, forearm/grip, HIIT.

Wide Grip Chin Ups

BW x 8, 7, 5, 4 1/2, 4

Deadlifts, Hook Grip (getting stronger)

65kg x 12

85kg x 10

105kg x 8, 6, 6

Seated Row

66kg x 10 x 4 (PB)

Supine Rows

BW x 10 x 3

Towel Chin Ups

BW x 5, 4, 2

Then I tried reverse curls for the first time but I didn't really like them. I think my form was crud so I did..

Plate Pinches

2 5kg plates, 30 seconds each hand

Straight after weights, 15 minutes HIIT treadmill. 1 min intervals, 1 min rests. Intense.

7:40pm

Abs & Cardio

I did an insanely intense 40 minutes of ab work then a solid 20 minutes on the cross trainer, I wanted to do more but my lower back was getting a sore. (no surprise though, since I did deadlifts this morning and ab work just before it.)

Diet

M1: 4 weetbix, 200ml trim milk, 2 tsp coffee, 1 scoop casein. M2: 2 scoops peaprotein (gemma), 1/2 powerade, 1/2 orange (post workout). M3: 100grams ham sandwich with lettuce, 1 protein bar. M4: 260 grams steak and beans. M5: banana and protein bar (pre cardio). M6: 2 scoops pea protein, 1/2 powerade. M7: 2 scoops casein.

Notes: That was a big write up and the most full on day I've done in ages training-wise. Tomorrow will be a lighter day with leg training in the am and no cardio. \:D/

[TheGus]

09/09/08 - 11 days til wrestling return

Training

10:45am

Quads/Hamstrings

Leg Press

160kg x 15

240kg x 10

280kg x 8

320kg x 6 PB!

Superset

A1. ATG Squats

60kg x 10 x 2

A2. Bar Lunges

60kg x 10 x 2 (each side, so it's really 3 sets in a row, these really sapped all my energy)

Squats (every 3rd rep hold at bottom for a slow 5-count)

60kg x 15

Hamstring Curls

80lbs x 15

100lbs x 10

90lbs x 8 dropsetted with 50lbs x 6 (super burn)

Hindu Squats

BW x 50 x 3

Mainly a quad workout, but my hamstrings were still a wee bit sore from deads yesterday and stiff leg deads the other day. :grin:

Diet

M1: 80grams cereal, 200ml trim milk, 1 scoop whey. M2: 200grams chicken in a satay sandwich. M3: 2 scoops gemma, 1/2 powerade, 1/2 orange. M4: protein bar, 15 almonds. M4.5: Had to have another bar before dinner, was starving. M5: Casserole M5.5: 150grams beans, 75 grams chicken. M6: 1 scoop casein

Now I've got the rest of the day to chill out. Awesome.

Edit: Holy shit I've been starving all day. I had to add in two extra mini-meals just to keep me sane.

[Varven]

GUs,

I noticed you enjoy your long cardio sessions, also noticed you were concerned about fat loss being inadequate.

Have a read of this:

http://www.figureathlete.com/free_onlin ... dio_coffin

I found it quite interesting, made me think about cardio differently.

[TheGus]

Awesome bro cheers. I actually hate cardio so after reading that I doubt I'll do many more long sessions, just the odd one here or there to mix it up. I definitely prefer interval training so this is good news for me. :grin:

[teamfatboy]

:ditto: Very thought-provoking.... thanks Varven for pointing that out!

[biggurl27]

Good read

[Danomyte]

Yeah, good read.

A good comparison is the 400m runner vs the marathon runner. Most people want to look like the buff, cut, toned 400m runner, but will train like a marathon runner (run for prolonged time at slow to moderate pace).

Interval training is great.

BTW Gus do you wrestle under IPW?

[TheGus]

Yup, I sure do.

[Danomyte]

IP DUB!!! IP DUB!!! IP DUB!!! IP DUB!!! IP DUB!!!

I used to go to uni with the Commisioner (Daddy Cool), he invited me to a few shows a couple years ago. Loved them. Heaps of fun to watch

Whens your return match? Let me know I might come down and heckle you if you're a heel :grin:

Saw Lyte Player Swanton bomb HAV for the IPW title in 2004 (I think). Mean Maori Mean!!!!!

Keep up the good work champ :clap:

[TheGus]

Unleashed

Next Saturday.

Yeah cruise along if you wanna check it out. The shows have improved alot since then so you should definitely check it out if you get the chance. We've got a big show coming up after this one, for the first time in New Zealand a show with 2 rings :shock:.

Rival Turf

[Danomyte]

Mean, sounds good. :clap: :clap: :clap:

Two Rings!!!!! :shock: WOW.

And King Kapisi too!!!!

The card looks mean. Good luck for the show.

[TheGus]

Yeah cheers man. The next two shows are definitely going to be huge.

Anyway, I've sussed out my plan for the last 11 days til the show.

Wed 10/09 - Chest

Thur 11/09 - HIIT & abs

Fri 12/09 - Shoulders & Cardio

Sat 13/09 - Wrestling & Arms

Sun 14/09 - HIIT

Mon 15/09 - Back & Abs & Cardio

Tues 16/09 - Chest & Tris & Cardio

Wed 17/09 - Legs & Abs

Thur 18/09 - Shoulders & Biceps & Cardio

Fri 19/09 - Full Rest Day.

Sat 20/09 - Showday

[TheGus]

I feel as weak as a kitten today after yesterdays workout, got a light day tomorrow though so I should be sweet. Walking sucks.

10/09/08 - 10 Days

Training:

8:00pm

Chest

Flat DB Press

15x20

30x10

40x6 (no spot)

40x8 (spot but didn't need it) (PB!)

40x10 (spotted on last 2)

Incline DB Press

30x10

36x8 (spotted on last 1)

33x6 (slow, no spot)

Weighted Dips

BW+10kgs x 7

BW x 15

No energy left in tri's.

Triset

A1. Decline Flies

11kgs x 10

13.5kgs x 10 x 2

A2. Decline Press

11kgs x 10

13.5kgs x 8

13.5kgs x 6

A3. Incline Flies

13.5kgs x 10

15kgs x 10 x 2

Slow Pressups (2 count down, 2 count pause at bottom, explode up)

6, 5, 5

One arm dumbell press on swiss ball. (right chest, smaller than left)

15 x 15 x 3

Diet

M1: 6 weetbix 250ml trim milk, 1 1/2 scoops casein.

M2: 1 banana, 1 protein bar, 1 lite yoghurt

M3: 200 grams chicken in satay sandwich

M4: left over casserole with beans & peas

M5: 2/3 of 350 grams salmon (OMG awesome), brocolli, beans

M6: 2 scoops gemma, 1 myzone drink (30 grams sugar)

M7: 1 scoop casein.

Note: After having the salmon I felt alot better and not so weak.

It's really strange, my left chest is the same strength as my right but is bigger and I always feel it more on my left.

[TheGus]

PS: You know you need to bring your ipod to the gym when you're trying to bench to miley cyrus.