TheGus is baaaaaaaaaaaaack!

[biggurl27]

You still need to eat some greens!!!

Atkins is a bit gross, Keto is OK.... there is one listed here: viewtopic.php?f=11&t=4156&st=0&sk=t&sd=a&start=20

[TheGus]

31/10/08

Weights

ME Deadlift day

Deadlifts

60 x 10

100 x blah (playing with positioning, felt really light, but I could tell my form was shithouse)

Box Squats (very low box this time)

60 x 8

80 x 4 (knee started hurting)

A1. Back Extn Side bends

12 es x 2

A2. Back Extn Russian Twists

10 kg x 20, 10 kg x 30

Shit shit shit deadlifts, complete write off, form was crud, still having major troubles with it and getting completely fucked off about it. I'm gonna have a month off them and then get a PT to help me with them. Next week is de-load week and then after that it'll be heavy squats and heavy incline bench I think.

[SoaringSwine]

I don't know about your PT, but as a group they aren't exactly experts on deadlifting.

If you can post up a vid on here, you'll get much better feedback.

[TheGus]

I might just do that.

Okay I'm starting my summer cut now. Aim is to get down to 10% bf (lower than I think I've EVER been) so that I can do a lean bulk over 09 and try to stay around 10-12 over that period. I'm probably around 14% now, abs are faintly visible. My diet will be ramping carbs from about 40grams in the morning to 0/just veges before bed. A routine day will probably look like.

After waking

2 thermos (should I add 2 BCAA's here?)

morning cardio

followed by M1

2-3hours later

M2

1.5 hours later

gym, weights

Some BCAAs

then cardio

PWO glucosamine, multi vit, BCAA's, (M3)2 scoops iso in water, sugar food (30 grams)

then 2 hours later

2 thermos

30 mins later

M4

2-3 hours later

M5

etc etc til bed.

I just wrote that now, but it's pretty much my plan. I'm also gonna start focusing on my uneven muscles, smaller left bicep, right chest, right trap. I think my smaller trap and chest is related to my surgical scar but it isn't actually through those muscles so hopefully I can catch them up.

[Luigi]

you sure your 14% bf ?

how did you measure this ?

[TheGus]

I'm definately not sure. I got down to 12.7 at 92 kgs for my return match.

Current weight: 96kgs

and put some of the gut back on. I'd actually guess to be more around 13-14. I'll get measured again soon.

02/10/08

12noon

Weights

High Rep - Push

Incline Bench

20 x 20 (full, slow, deep, sore)

26 x 12 + 10 reps right side only 10kgs

26 x 14 + 10 reps right side only 10kgs

26 x 12 + 10 reps right side only 10kgs

Cable Cross

20 x 12 + 4 right side only x 4

A1. Arnold Press

11kgs x 12 x 3slow and controlled

A2. Side raises

11 x 12 x 3

Skull Crushers

32kgs x 12 x 3

B1. Tricep Push ups

10, 12

B2. Straight Legged Raises

20, 15, 10

B3. Back Extn Crunches

10 x 3

30 sec prone. Followed by BCAAs.

Cardio

15 mins getting familiar with grinder. I think I've found good cardio for legs day!

Good workout. So far everythings going to plan.

[TheGus]

Some photo's from armageddon. Note: no tan. So turn your screen brightness down.

[Varven]

Nice fight pics. you guys need more drama to add to the show ?

good stuff with the cut.. i f@#g hate decreasing carbs and cutting out cardio.

[biggurl27]

Cool pics Gus. The last one with that dude on your back is mint and snazzy boots

[TheGus]

Cheers guys. I don't get what you mean though Varven.

you guys need more drama to add to the show ?

I actually seem to train better when I up the cardio and water intake, so I should do it more often!

03/11/08

3:30pm

Weights

High Rep - Pull and Legs

Squats

BW x 20

60kgs x 10

100kgs x 20

100kgs x 12 x 2

Wide Grip Chin Ups

10 (PB!), 6, +5kgs x 5

A1. Leg Extn

78whatevers x 15, 12

A2. Hamstring Curls

90somethings x 15, 14

Shrugs

80 x 15 x 3

Close Grip Chins

6 x 2

Cardio

13 minutes HIIT on grinder. 1 min on level 20, sprint. 1 min level 1 rest pace.

Stoaked with PB. Been so long since I made a gain in these.

[biggurl27]

Nice work on the PB! :clap:

[poos_n_wees]

Holy moly @ the last pic.. looks painful for the other guy ! :shock:

And good stuff with the chins

[TheGus]

Cheers guys. Stoked as with them ay. Gonna ramp carbs down to 0 after breakfast over the next few days and then start cycling them in with a carb up every 5 days. Has anyone else done much carb cycling? Also this week is my heavy deload week and I'm not really sure what I should do and how much I should lift.

[TheGus]

05/11/08

3:30pm

Weights

Deload - ME Bench

Bench

60 x 16

65 x 14

75 x 10 x 2

Incline DB Bench

20 x 14 x 3

Dips

12, 15, 12

Nice wee deload, whole thing was under 25 mins haha. Then did abs.

Overhead medicine ball throws

5kg x 10ish x 4

Weighted Back Extn crunches

10kg x 20, 16, 14.

Weighted hanging knee raises

4kg x 14 x 3

I enjoyed doing the power style ab workout. Got told off for the medicine ball throwing though. It was shaking the whole gym and offices.

Cardio

1km Run, abs were too toasted for much more.

[TheGus]

06/11/08

7:20am

Cardio

HIIT - Rowing Machine

15 mins rowing. 40 second sprint. 1 min recovery pace.

7pm

Wrestling Training

And then for breakfast tried oats and egg whites with 2 scoops vanilla isolate for the cream. Yum yum! Today is my deload day for deads. My quads are still in tears from 20 reps at 100 on Monday, so I might bump it back to tomorrow or just not do the box squats.

Diet - Low Carb

M1. 1/2 cup oats, 2 scoops iso, 3 egg whites

M2. 300gram chicken breast, 150gram beans, 50 gram salsa.

M3. HPLC bar

M4. handful of chicken breast, 150 gram lite cottage cheese. :puke: :pale:

M5. Pre-wrestling 2 scoops iso

M6. 2 scoops casein.

[Varven]

Drama, I'd meant more off stage controversy and publicity!

anyway, those deload weeks are vital... how did you go with deadlift form ?

[TheGus]

I now understand why alot of you bodybuilders get really fucking pissy on low carb diets. 1 and a half days in and I HATE IT!

07/11/08

1:55pm

Weights

Deload Deadlifts and HR Biceps

Deadlifts

60 x 12 x 2

70 x 10

80 x 10

ATG Squats

60 x 10

80 x 10

100 x 10

Barbell Bicep Curls

33kg x 12, 10, 8

Preacher Curls

27kgs x 10 x 2

22kgs x 12

Concentration Curls

17.5kgs x 10 x 3

8.5kgs x 10 (drop setted on last set, pump-city)

Cardio

1km run

8 mins HIIT on grinder

Not a fitness problem, just had no gas left.

Diet - Low Carb

M1. 1/2 cup oats, 3 egg whites, 2 scoops iso

M2. 200 gram chicken, 150gram beans

M3. Pre Workout 2 scoops iso

M4. Post Workout - 1/2 powerade, 2 scoops iso, creatine and glutamine.

M5. big bowl of veggies, 300 grams chicken

I got the new lady at the gym to help me with form on deads, she knows her stuff and my form was much better thanks to moving my legs in closer and starting with the bar 1cm from shins. Will continue to work on form as I start ME Squats. Now I've got a gym free weekend to let the joints rest and I'll doing fasted cardio both mornings.

[poos_n_wees]

And then for breakfast tried oats and egg whites with 2 scoops vanilla isolate for the cream. Yum yum!

Indeed I love mine with choc protein powder.. its like eating chocolate pudding every morning \:D/

Good to hear about the improved deadlifting form. Sometimes its just the little things (like standing closer to the bar, hand positioning etc) that make allll the difference!

[Varven]

Bro your diet looks very low on calories... what are you aiming for ??

[TheGus]

250+ grams protein. 50grams carbs max and low fat for 4 days. Every 5th day, 300-400grams carbs.

It's a little crashy I know, but I'm really sick of holding bf, never been bellow 12%.

[ohjoshua]

110 x 1 (PB!)

115 x 0 (too deep, had to get help to get off chest)

good job on your PB,

but what do you mean in your next 115 lift by too deep?

[TheGus]

110 x 1 (PB!)

115 x 0 (too deep, had to get help to get off chest)

good job on your PB,

but what do you mean in your next 115 lift by too deep?

I think I mean more that I dropped it too quick and then got stuck at the bottom.

[Varven]

My 2 cents bro:

Favour whole foods over shakes.

ADD FIBROUS veggies in with your meals.

Your colon will thank you. carbs from green veges is negligible.

start having a salad or steamed veges at dinner.. you need that stuff, if not,

your going to end up with your poop hole clogged tighter than a nun's happy place !!!

Next, dont leave out the Essential fatty acids, they dont make you fat.... they boost your bodies fat burning abilities and keep up your recovery !!

Add up the calories on your meal... do you know what your at ???????

Lets see

250 gm protein = 1000 calories

50gm carbs = 200 calories

fat hardly 10gm = 90calories

taht adds to 1290 calories.

bro 1290 calories is drastic shit, youll loose muscle like a dog running wild in a korean butchery market... bump it up to at least 1800 calories.

Try this:

breakfast:

oats + 1 whole egg + 7 egg whites. + multi vit + 2 tabs fish oil

Meal 1: Apple, Protein shake that gives you 50g protein (A glutamine or bcaa if u can)

Meal 2: 150g chicken + 100g cooked sweet potatoes

Meal 3: 150g chicken veges + 3tabs fish oil

post workout: shake whatever your having now

Dinner: Meat 100 - 150g cooked + salad

Trust me, that 1300 calorie shit is a killer. youll get sick, loose muscle and feel like shit.

Drink 6 cups of green tea a day.

Mesure your body weight now, do t his... DONT guess on your meals.. go to warehouse or wherever and buy yourself digital scales to measure your food. its like 30$ - best investment ever .

Dont over think it, dont over stress. just stick to it for 4 weeks and Ill be VERY surprised if you arent leaner at the end of it.

Dont fear the carbs, just control t hem.

If you havent got time to cook, cook once a week and get it all ready !

[TheGus]

My 2 cents bro:

Favour whole foods over shakes.

ADD FIBROUS veggies in with your meals.

Your colon will thank you. carbs from green veges is negligible.

start having a salad or steamed veges at dinner.. you need that stuff, if not,

your going to end up with your poop hole clogged tighter than a nun's happy place !!!

Yeah I agree I need to get more greens. Although I'm getting better at having veg.

Next, dont leave out the Essential fatty acids, they dont make you fat.... they boost your bodies fat burning abilities and keep up your recovery !!

Yup. I have fish oils with dinner and breakfast.

Add up the calories on your meal... do you know what your at ???????

Lets see

250 gm protein = 1000 calories

50gm carbs = 200 calories

fat hardly 10gm = 90calories

taht adds to 1290 calories.

bro 1290 calories is drastic shit, youll loose muscle like a dog running wild in a korean butchery market... bump it up to at least 1800 calories.

Ok well thinking about it I think I'm aiming for 300 grams a day of protein. And around 30-40 of fat. So that's 1670/1790.

I really wanna try this carb-cycling. But I'll up the total amount on the low days to something a bit more reasonable if it gets too hard.

Oh and we've got scales, but should definately get some better ones.

[TheGus]

The weekend in summary.

Saturday was a shocker. Only in that I didn't pack any food before going to uni for the whole day. Had my cheat meal for the week (enormous omelette from BK) and the rest of the day was my carb up. Oats and bread being most of the carbs. Had a full rest from training.

Sunday was really good nutrition wise (similar to thurs/fri) and I rested all day. So body is ready for a full on hiding this week. Woop woop.