basics

[TGD]

Hey bro, just had a big read through your 17 pages - youve made some awesome gains in strength and size!

Nice tats too - whats the black one on your left arm? Looks pretty sweet.

So did calliper test too, and according to those ive gone from 72kg@13.9% to 84.5 kg@19%, seems more realistic.

The thing I really liked to focuss on when I did a mass/bulk a year or so ago was my lean mass.. as long as fat wasnt really going up too quick or too much I didnt mind - but I just wanted to see the Lean Mass (LBM) go up.

So as a comparison to show your quality gains:

Start @ 72kg@13.9% = 61.9kg

Current @ 84.5 kg@19% = 68.4kg

So you've effectively gained 6.5kg's of Lean Muscle Mass - thats good shit man!

Sorry if you have already worked this out, but just thought id try and help ya.

[Sakura]

So you've effectively gained 6.5kg's of Lean Muscle Mass - thats good shit man!

Is that since January? Damn!! :shock: Well done SFS.

[startinfromscratch]

So you've effectively gained 6.5kg's of Lean Muscle Mass - thats good shit man!

Is that since January? Damn!! :shock: Well done SFS.

actually i hadnt worked it out lol, but thanks guys! in all honesty id call them newbie gains, this time last year i was 100% sedentary, 83kg and bf HUGE. i joined the gym on a whim to lose weight, and now here i am heavier than when i started! lol. funny how the goal posts shift!

though my gut is WAY smaller at 85k now than it was at 83k, cant wait to cut!

[TGD]

Far from newbie gains mate! You've been living the life of a monster: Eating, training and growing like one.

That lean mass is what I always used to (and still do when not on bulk or cut specific goals) focus on - as long as I am relatively happy with BF% and what I see in the mirror it is all ok, but its that LMB I want to see go up..

I find it keeps me really motivated to and helps you set a goal. So over the next wee while you might want to aim for 70kg lean mass.. gives you something quite specific to work to.

[startinfromscratch]

Far from newbie gains mate! You've been living the life of a monster: Eating, training and growing like one.

That lean mass is what I always used to (and still do when not on bulk or cut specific goals) focus on - as long as I am relatively happy with BF% and what I see in the mirror it is all ok, but its that LMB I want to see go up..

I find it keeps me really motivated to and helps you set a goal. So over the next wee while you might want to aim for 70kg lean mass.. gives you something quite specific to work to.

yeah this mass-gaining mission has been all consuming, my flatties are starting to question my sanity, but only because of lack of understanding.

Goals definitley, my original goal was to be 80kg with a decent bf%, low enough for some abs. being an ex beefcake thats quite a goal. but its gonna be a long term thing, and id be lying if i said my goals hadnt changed - i want a GREAT physiche. 85-90k at that bf on my frame would be good - im 5ft 9/10", but have very small bone structure (cue the glass wrists). so thats my longterm goal. off to docs now, must try to keep my serious face on when i lie to him about having low sex drive... :grin:

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be startin my new diet next week - so im gonna post up my last bulking diet, and my new proposed diet for critique. bear in mind i have a pretty active job, and im not cutting for comp or anything. just looking to be in calorie deficient, will be training 4 days/week, plus aiming for 2 1/2 hour road runs a week.

bulking diet

m1 1 cup oats, 1.5 serves p.p, banana

m2 4 eggs, mayo on 3 pieces brown bread

m3 1.5 cups rice,180g tuna

m4 2 cups oats, 1.5 serves p.p

m5 1.5 cups rice, 200g chicken

workout, 40g dex, double shot p.p

m6 1 cup rice, 200g chicken

m7 2 pieces p/butter toast, can b/beans or watties big eat.

prototype diet???????

m1 1 cup oats, 1.5 serves p.p, banana, flaxseed

m2 180g tuna or chicken, 1/2 cup rice

m3 180g chicken, 1/2 cup rice

m4 1 cup oats, 1.5 serves p.p, 1/4 cup almonds

w/out, dex and double shot protein

m5 200g chicken, stirfry veges, 1/4 cup almonds

m6 whey shake, tbsp flaxseed

too many carbs? not enuf? protein is high, plenty of good fats..

Thoughts?????????????????

[startinfromscratch]

thanks for all the replies peeps! :shrug:

its my week off, but i couldnt resist - did back/bis this morning :shifty:

didnt have much energy, but went ok

4 sets pullups, 2 w/grips 5,3, 2 sets v-bars 10,6

deads 2 warmups, then 4 sets@110

db rows 4 sets each arm 10 reps floor to chest

seated rows 4 sets 10 reps or to fail

bis 4 sets db full rom preachers to fail 6-8reps

4 sets cable curls to fail, with static holds..

gym closed mon, so will go for a run mon and do legs tues..

[Luigi]

i dont know shit about cutting, as i said if you get on your supps and with your current diet and crank the training up there will be no need to "cut"

[runveerun]

Since you have an active job (what do you do?) you prolly need some carbs anywho. I reckon test the diet and training out for a couple of weeks and assess what happens and adjust as needed. Keep the cardio up and the good foods you should be sweet!

[startinfromscratch]

i dont know shit about cutting, as i said if you get on your supps and with your current diet and crank the training up there will be no need to "cut"

yeah, tru that - if i had the money now, id do it - though id stop fitting my clothes

Since you have an active job (what do you do?) you prolly need some carbs anywho. I reckon test the diet and training out for a couple of weeks and assess what happens and adjust as needed. Keep the cardio up and the good foods you should be sweet!

im a baker, but its very active- yeah i can stick to diet no worries, its the cardio i find hard to do (mentally)

[runveerun]

im a baker, but its very active- yeah i can stick to diet no worries, its the cardio i find hard to do (mentally)

mmmm baking must be hard not to eat it all, or do you get sick of it?

Yep cardio is a pain in the butt sometimes but it has to be done to shed the lard! I bribe myself sometimes if I don't feel like doing it! The iPod is a godsend!

[startinfromscratch]

na ben baking since i left school - after a few years bakery food is the last thing you wanna eat! gotta get me an ipod! esp since im joining lesmills in the very near future :shifty:

[Luigi]

yea i would say the low test levels are a huge contributer to your bodyfat.... just sayn :wink:

[startinfromscratch]

yea i would say the low test levels are a huge contributer to your bodyfat.... just sayn :wink:

agree :nod:

thats why i may do some self prescribed hrt in the meantime :wink:

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ok, heres my revisited deficient diet, will try it 4 a few weeks, and see what gives. total cals came out at 2777, below maintenance, so with w/outs and some cardio, should be the business. will buy casein this week, and am also thinkin of gettn sum bcaa for intra w/out..

m1 1/2cup oats,1.5serve p.p,banana,15 almonds

m2 1/2cup rice,185g tuna

m3 1/2 cup rice,160g chopchop

m4 same as m2

m5 1/2 cup oats,1.5 serve casein,15 almonds

workout,40g dex, double serve p.p

m6 same as m3

before bed 1.5 serve casein

will go for a run tonight.. :shifty:

[startinfromscratch]

first low carb train.. legs

pretty much camped out at the leg press, i posted a topic on legpress a while back, so was keen to have a play. did 2 warmupsets, had the backpad at its lowest/widest position, and it definitly helped avoid aggrevating my back, along with watching my ROM. did 6 work sets, with some light stretching between sets. then did some lunges, 5 sets, actually failed on the last set, though i think i managed to make it look like i meant to finish in the 'lunged' position.. :shifty: :oops:

then straight to the lying hammy curl, did 1 warmup set, then 5 working sets, 8-12 rep range with static holds to finish.. then hopped back on the legpress, and played around with foot positions(wasnt working weights). found toes out comfortable, but toes in felt really wrong/retarded :-s

low carb sux! got a little light headed during w/out, even though carbs arent really low, theyre low for me and my activity level! wasnt at puke point or anything, but not too far off. was sweating like a motherfucker too!

Question - where is the cheapest chopchop? i wanna do a bulk buy, is paknsave the place? took luigis/boostings earlier advice, and some of the flavoured ones are palatable, so wanna stock up on convenient chicken!

[startinfromscratch]

todays eats.. this is my current base diet,

0300am 1/2 cup oats, 15 almonds,banana,1.5serve whey

0530 180g tuna,1/2 cup rice

0800 150g chicken,1/2 cup rice

1000 160g chopchop, 1/2 cup rice

1200 1/2 cup oats,15 almonds, 1.5 serve whey (waiting on casein)

1330 superpump, p/wout was 40g dex and double shot of whey

1530 160g chopchop,cup of non-starch veges.

later pre-bed shake

...................................................

[Android]

todays eats.. this is my current base diet,

0300am 1/2 cup oats, 15 almonds,banana,1.5serve whey

0530 180g tuna,1/2 cup rice

0800 150g chicken,1/2 cup rice

1000 160g chopchop, 1/2 cup rice

1200 1/2 cup oats,15 almonds, 1.5 serve whey (waiting on casein)

1330 superpump, p/wout was 40g dex and double shot of whey

1530 160g chopchop,cup of non-starch veges.

later pre-bed shake

...................................................

is that a 12hr break in food before your 3:00am breakfast or you still have more to post mate....?

[startinfromscratch]

todays eats.. this is my current base diet,

0300am 1/2 cup oats, 15 almonds,banana,1.5serve whey

0530 180g tuna,1/2 cup rice

0800 150g chicken,1/2 cup rice

1000 160g chopchop, 1/2 cup rice

1200 1/2 cup oats,15 almonds, 1.5 serve whey (waiting on casein)

1330 superpump, p/wout was 40g dex and double shot of whey

1530 160g chopchop,cup of non-starch veges.

later pre-bed shake

...................................................

is that a 12hr break in food before your 3:00am breakfast or you still have more to post mate....?

umm i have a 1.5 serve whey at around 6, will change to casein when it arrives. not ideal, but this diet has through the roof protein already? had to swap my casein order for iso stack due to outa stock :shrug:

[Luigi]

what time u go sleep ? 9 right ? should be having another 2 real meals in there before bed.

[SoaringSwine]

I got a bunch at Pak n save for $2.88 I think. I get the mayo and mustard flavour, it's only drawback is getting the mustard seeds out of your teeth afterwards .

[startinfromscratch]

what time u go sleep ? 9 right ? should be having another 2 real meals in there before bed.

yeah around 9, i try for earlier :shock:

if i have a casein shot around 6pm, shouldnt that stay me off? i dont wanna have too many cals bro! :shifty: ?

I got a bunch at Pak n save for $2.88 I think. I get the mayo and mustard flavour, it's only drawback is getting the mustard seeds out of your teeth afterwards .

Cheers bro, thats way cheaper than cdown! might have to blacken my face and brave my local paknsave :pfft: (royal oak)...

[startinfromscratch]

chest tris

man, the sooner im done with low carb, the better - this fucken sucks.

warmups - light bench

5 sets flat bench 6-10 reps

4 sets dc db bench 8-12 reps

4 sets cable crosses 6-10 reps, supersettes with

4 sets tricep pushdowns

then 5 sets lying ezibar skulls, 8-10reps

no energy, weights down due to diet, not that they werent crap before this lol..

[gazza]

squeeze a meal in at 6 instead of thr casein maybe and have the casein right before you go to bed???

[startinfromscratch]

squeeze a meal in at 6 instead of thr casein maybe and have the casein right before you go to bed???

sounds good, but what to add? alredy have 2 chicken meals/2 tuna meals, protein bar?? :-s