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startinfromscratch

By startinfromscratch
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startinfromscratch Veteran member

startinfromscratch

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today is a fucken awesome day. i absolutely fucking LOVE thursdays, but today is even better - so many things going well!

first - confirmed for 3 hour tatt sesh tommorow - woot!

2nd - fat burner arrived today - woot!

3rd - no work tomorow! -fucken WOOT!

4th - best lat workout in ages today - yee haa!

5th - am leaner now than i was at 72k ! cut going well! woot!

6th - applied for a job today - woot!

todays workout was awesome, my fave day of the week - lats

started with pullups, 2 sets widegrips, 8,6+2 assisted by partner

neutral pullups b.w x2sets, assisted last reps

t-bar rows - 4 sets, spotted for max effort

seated w/g rows - 3 sets (lost focus,seebelow)

iso - lat pulldown hammer strength - 3 sets

machine rows 2 sets,

1 last mean as dropset on machine row, done.

lost focus - man, was there some goergeous women at LM today. how can you row when the hot hot mama is doing squats right in your field of vision? theres something so hot about chicks doing proper form squats.... :shifty: must be a gym rat thing... lol. my training partner was like 'focus man!' snapped me out of it... but then his set came, and he knew why i wasnt looking at the stack! hahaha

just thought id share that, any of you boys who dont notice that shit are either ladyboys, or your name is ramy! (being Ramy is worse).

roll on shoulders/bis, will be very cautios of my dodgy rotator cuff though. So i hoope some of my feelgood vibe rubs of on some of you reading this, man if i had a missus shed be in trouble right now! :nod: :pfft:

rant over

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rose Veteran member

rose

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today is a fucken awesome day

Woot!

theres something so hot about chicks doing proper form squats...

There's something so not hot about builders crack syndrome when some fat arse gimp is squatting in your field of vision :shock: :snooty:

:pfft:

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groovy Member

groovy

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lost focus - man, was there some goergeous women at LM today. how can you row when the hot hot mama is doing squats right in your field of vision? theres something so hot about chicks doing proper form squats....

I hear you bro. I do that too. :pfft: :pfft:

Just wondering are you taking any fat burners with your diet?

Also i hope u dont mind, i kind of stole ur diet and its working pretty good aye.

Just wondering what are the changes you do on high carb and on a low carb day? (guessing more rice on high carb and no rice on low carb).

or if you dont mind could you post ur Meals on ur journal or PM me.

Thanks mate.

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startinfromscratch Veteran member

startinfromscratch

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Just wondering are you taking any fat burners with your diet?

Also i hope u dont mind, i kind of stole ur diet and its working pretty good aye.

Just wondering what are the changes you do on high carb and on a low carb day?

my cytolean arrived today, so wil be on a fatburner as of 2morow. im very interesed on how youve utilised my diet man, please pm me the details of what youve done/are doing with it!

seing as ppl are interested il post up my carb cycle in here...

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startinfromscratch Veteran member

startinfromscratch

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CARB CYCLING

seing as peeps are interested in my carb cycle, il post it up here. its relatively simple, but youd have to adjust it to your split. ive been fettling it, im pretty happy with it atm, so much so that il probly keep it very similar when i go back to bulking. im working on the principle of keeping your calorie deficiet as similar as poss day to day, so that on high output days (legs/back) im consuming more carbs, and 'moderate' carbs on chest/tri day, and shoulders/bis days. and on cardio days, low carb. as youll see below, on saturday it may seem odd to have deads/cardio, but it has a purpose - it allows me a whole workout for lats (my fave), and deads are intense enough to deplete my already low glycogen pre-cardio, thus meaning i wont 'waste' cardio burning glycogen up. thats my theory anyway. protein/fat levels are pretty much constant, though i have a little more fats on low carb days.. also no matter what the day, i make sure i consume all carbs as early as possible. must do!

monday - legs,high carb

tuesday - chest/tri, medium carb

wednesday - abs/cardio, low carb

thursday - back(lats), high carb

friday - shoulders/bis, medium carb

saturday - deads/cardio, low carb

sunday - cardio

am thinking of fettling to add hammy curls to saturday, so monday will be quads/calves, methinks thats a keeper!

the carbs - i keep it simple.. not including 2 pieces of fruit in the am daily.

high - 3 cups brown rice, 2 cups oats

med - 2 cups rice, 1.5 cups oats

low - 1 cup rice, 1 cup oats

fats - flaxseed/lots of nuts. i use w/watchers honey mustard/lite mayo/sweetchilli to 'wet my rice meals..

protein is dependant on b.w, im getting heaps (over 250g) at 79k. but seem to be doing well. i expected to plateau before now - i havent adjusted diet since starting cut@85kg. am now around 79k, will see how the cytolean effects me, but may start slightly dropping carbs more if i get energy from the cytolean. i dont plan on getting ripped as such, just wanna be lean enough to start a longterm bulk. i expect to be at this point by the time i finish the cytolean. so just as an example, todays meals. its thursday, so high carb day..

M1 cup oats, 1.5serve whey, banana, 15-20 almonds (all in water)

m2 cup rice, 185g tuna

m3 cup rice, 160-180g chicken

m4 cup oats, 1.5 serve p.p, 15-20 almonds, small apple

m5 cup rice, 185g tuna

workout, double shot whey

m7 200g chicken

m8 piece of frozen hoki, mixed veges

later, whey shake with flaxseed (outa casein)

hope this helps peeps!

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startinfromscratch Veteran member

startinfromscratch

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man i must have a fairly quick metabolism - i woke up at 6am this morning with hunger pangs so bad! i got up and had a shot of whey... :shock: i cant beleive i havent 'leveled off' at maintenance cals yet, but seemingly not. i must be close!

todays workout, shoulders/bis. started with 2 warmup sets db press, then3 good spotted work sets. onto a new machine - mid/rear delt fly, you lean into it and flap your wings lol. 3 sets there, delts burning good! then hopped over to the next one, this was a side raise, so middle delts were fuycked by the time 3 sets were through. good slow reps with static holds. then onto 3 sets shrugs@12+reps.

bis - 4 sets of preacher curls, spotted, really intense sets, past the pain barrier. then 4 sets of slow seated db curls. bis racked, delts racked,over.

roll on tatt this avo, and deads/cardio in the morning!

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startinfromscratch Veteran member

startinfromscratch

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today had a odd brekkie - whey, chicken and some almonds. then off to 'the mills' for a no carb sesh. did some deads, strength was pathetic, did 2 warmup sets, then 4 work sets, 80,100,100,80 :( reps5-10.. cant waiit till im carbing up again!

then did cardio, 40mins@8kph on the tready..

tattoo got cut short, so only got 2 hours in, and was a bit sore for the first few minutes on the tready lol. but booked in again in 2 weeks, so im still chipping away at it!

roll on work, and cardio. might throw some core shit in there actually...

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Optimass Veteran member

Optimass

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have you tried cycling carbs in reverse of your plan I.E ...

monday - legs, low carb

tuesday - chest/tri, low carb

wednesday - abs/cardio, high carb

thursday - back(lats), low carb

friday - shoulders/bis, low carb

saturday - deads/cardio, high carb carb

sunday - cardio low carbs

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startinfromscratch Veteran member

startinfromscratch

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have you tried cycling carbs in reverse of your plan I.E ...

monday - legs, low carb

tuesday - chest/tri, low carb

wednesday - abs/cardio, high carb

thursday - back(lats), low carb

friday - shoulders/bis, low carb

saturday - deads/cardio, high carb carb

sunday - cardio low carbs

interesting post optimass - gives me something to think about.. what is the ideal behind it?

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startinfromscratch Veteran member

startinfromscratch

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today was 'rest day', so just work, a little ab work and cardio 40mins tready@8kph..

fell a bit poos today, didnt get much sleep last night.

cytolean is good, too early to tell about fat burning, but it has definitley helped curb my raving appetite! even on my 2 high carb days, i still have hunger pangs betwwen my 2 hourly meals! kinda crazy really, as i havent cut back cals since starting cut, and weights still dropping off..

must have a cracking metabolism i guess.....

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startinfromscratch Veteran member

startinfromscratch

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today, still a bit tired, aswell as hammy and oblique doms, but presevered. Purely my fault...

quads/calves

squads - pyramid, 3 warmup, 4 work sets

leg press 4 working sets

leg ext 3 sets, last being a dropset

seated calf raise 3 work sets

standing calf raise 4 sets.

first decent hit on calves, saw veins id never seen before lol. given my condition, was happy with todays effort. missing my superpump, but the cytolean is more necessary. roll on chesticles/tris..

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