2009: TFB's Road to Buff

[teamfatboy]

Huge squats TFB! A powerlifting competition is surely beckoning you end of this year... say in November.

I don't know what you mean :grin:

Was talking to my PL mate and I now know a little more to put into my current training - my form probably wouldn't meet PL standards as it is at the moment. But if I can get to eg 160kg for sub-parallel squats and 160kg deads by October, each for reps, I'd be happy :nod:

[teamfatboy]

Saturday 20th June

Legs

HS Leg Extensions - 1x30 at 42kg to warm-up

Squats

1x 12x 100kg, 1x 8x 130kg, 1x 6x 140kg witnessed... so that'll do for a benchmark.

Walking DB lunges

3 sets of 28 reps a side, two sets with 2x 12kg dbs, last set with 2x 17kgs

Sissy Squats

3x12 - done right, these really DO get the teardrop burning

Lying Leg Curl

1x 12x 45kg, 1x 10x 55kg, 1x 6x 70kg

DB Stifflegs

1x 12x 40kg e/s, 1x 12x 45kg e/s, then 3x 4x 55kg e/s....

not sure what was going on there... just couldn't make it to six reps before the lights started to dim...

Seated Curl - 1x 50-rep dropset

12x 50kg 13x 45kg 10x 35kg, 5x 35kg

Messed-up the plate loading, ended up with a 10kg drop in the middle.. but it'll do

Cardio - 40m spin bike HIIT, 550 cals.

[teamfatboy]

Sunday 21st June

Chest-Shoulders

Highlights - actually, bb press is down, that's more of a low-light...dunno why. Anyhow, going to save time by skipping the whole long recitation thing unless there's some clear improvement.

Tried a 30-rep cable x-over drop-set instead of pec-dec, 10x 30kg e/s, 10x 25kg and 10x 20kg. Not sure how it relates to a pec-dec, but the burn was there at the end so that's a good thing.

Four shoulder exercises, ending with 30-rep BB shrug dropset - 10x 100kg, 10x 90kg and 10x 80kg.

Oh, and 40min HIIT on the spin bike, 555 cals. Those extra five calories spent may come in handy one day :grin:

[teamfatboy]

Just a random comment about group fitness classes that I didn't feel like posting in the Ladies' Room...

Don't judge the clothing, judge the performance - I found it interesting that people who wouldn't be intimidated by the types of clothing they see on the weights floor, found the use of cycle-specific clothing off-putting. It's not, really, it's comfort...honest!

Reasons for wearing cycle-specific clothing:

a) the shorts have a padded crotch, so muuuuuch more comfy if you're on a hard bike seat for an hour, cos the saddles are different to the cardio bikes);

b) most cycle tops have a front zip (handy for cooling) and pockets (for keys, etc) at the back; and

c) cycle-specific shoes have cleats that give you a much better mechanical connection to the pedal.

So what if some of the folks in a spin class look like they are training for a triathlon or Lake Taupo, so what - maybe they are? They all had to start somewhere, right?

In terms of group classes - do them, do them hard, you WILL get a great workout; whether it's spin, pump, blitz or Fight, if you go hard, you'll enjoy it, and trust me, after five minutes you will NOT notice what everyone's wearing, and nor will they notice you.

[rose]

Good advice dude.

[teamfatboy]

Tuesday 23 June

Back-triceps

Just the highlights - sumo deads, warm-up 12x 60kg, then 12x 100kg, 10x 130kg and 3, then 6, at 150kg...

Ran out of grip strength, was using a parallel rather than opposing grip :doh: and just couldn't stop the bar "unrolling" my hands despite the straps.

Rest of back was per the plan...

Triceps - kickbacks, bb skulls and cg press - set of 8 skulls at 32.5kg, which I was happy with, and a drop-set cg press, 15x 42.5kg, then 15 at 32.5kg.

Cardio - 40m HIIT on the spin bike, 602cal - happy with that.

Diet

0600 - 3/4 cup oats, ps, creatine, trib, zma, banana, coffee

0800 - black coffee

0930 - 80g chook, 100g rice, capsicum, cucumber, celery, tomato

1300 - 50g beef, 65g kumara, capsicum, cucumber, celery, tomato

1600 - 50g beef, capsicum, cucumber, celery, tomato

PWO - creatine

1900 - 300ml fresh OJ =P~ PS, banana

2130 - casein shake, zma, trib

[rose]

Diet... 80g chook... 50g beef... 50g beef

You don't eat much meat :think:

I'm just going by your avatar, but uh yeah, I eat twice that most days and I'm nowhere near, what, 6 foot and/or something? :shock:

I must be a pig, heh. Oink! :grin:

[teamfatboy]

Nah, I'm the piggy - but I'm aiming to be a cut little piggy.

Actually, I don't find I'm getting hungry on that plan - Tuesda was a "training day" with moderate carbs, today's a hi-carb day =P~ and if I'm on low-carbs, even then it's not bad.

Of course, next time I weigh-in and get girths done, I'll know if I've lost BF or whether I've done damage to Lean Muscle at the same time :?

While I'm talking, ZMA dosage - I upped the dosage of my NFS ZMA to two caps twice/day (for a 108kg guy), but do you have views on any implications from excess zinc?

[teamfatboy]

Thursday 25th June

Trained Back-triceps again - mostly to get the PTA "PT's Tick of Approval" on some form issues.

Highlights - 6 PTA-ticked Sumo deads at 140kg. Got taught a new wrinkle on DB kickbacks for triceps - twist of the wrist at the end. New kinda DOMS on order for tomorrow, I think!

's all good tho, weighed in at 105.8, so down 3kg in four weeks.

[startinfromscratch]

so down 3kg in four weeks.

gettin those results, good stuff mate!

nuttin but a peanut..

[VampireChick]

's all good tho, weighed in at 105.8, so down 3kg in four weeks.

:clap:

[marky65]

Thats a great effort TFB....You'll be 90kg before you know it..... :nod:

[rose]

but do you have views on any implications from excess zinc?

Are you asking me, or...?

I upped the dosage of my NFS ZMA to two caps twice/day

Tell me your reasoning (if you're asking me that is, so that I can answer accordingly)

[teamfatboy]

I had been following the dosage on the (NFS) bottle and hadn't been noticing any impact whatsoever - but upped the dosage to two caps, twice daily.

The reasoning was simple - being a 105kg chunky-monkey, the dosage was light-on for my specific circs.

Each cap's Zinc (as monmethionine aspartate) 30mg, Magnesium (as aspartate) 450mg, and Vitamin B6 10.5mg.

Now, I'm starting to feel less like a bug on a car windshield the day after a heavy workout.

My question could be phrased as "What are the implications of excessive Zn/ Mg ?" as I understand the excess B6 is just flushed out and isn't so risky.

On the other hand, now I've phrased the question right, maybe I should just get off my metaphorical ass and google it!

[Mr_Krabs]

I couldnt really find any long term impacts on my gooooogling, On another note: I dont think I could take ZMA during the day it makes me really drowsy :-s could just be the fact that I take it at night just before bed so thats what my body is expecting to feel...

Do you "feel" anything short term after you take them, I have a strong imagination but I swear I can feel it hit the blood stream (Im the perfect consumer for the evil supplement companies to pedal their placebo potions to :pfft: )

edit, hmmm actually zinc seems OK its the magnesium you want to be careful of...

[rose]

Each cap's Zinc (as monmethionine aspartate) 30mg, Magnesium (as aspartate) 450mg, and Vitamin B6 10.5mg.

My understanding of NFS ZMA is those are the amounts contained in a dose of four capsules, not one.

Again, my understanding is that this is because zinc supplements in NZ cannot contain over 15mg per capsule/tablet/dose. Thus you don't find zinc supplements containing over 15mg elemental zinc in NZ. And it's why the NFS dose states two capsules for men.

http://www.sportsfuel.co.nz/nfs-zma-p-383.html

INGREDIENTS PER 4 CAPSULES:

Zinc (as monmethionine aspartate) 30mg

Magnesium (as aspartate) 450mg

Vitamin B6 10.5mg

DOSE:

Men: Take 2 capsules daily

Women: Take 1-2 capsules daily

Or as directed by your Health Care Professional

So even taking four capsules you're only getting 30mg of supplemental zinc per day. You'll be weeing a lot of it out or if you do sweaty stuff you'll be losing it that way.

My only remaining thought (it's Friday man :snooty: ) is that supplemental zinc over prolonged periods may compromise your immune system. So cycle it.

[teamfatboy]

Rose,

That's great - explains everything. Yes, you're right, that's the dose in 4 caps - but I'd been adhering to the two-cap recommendation. I shall really take note of the details on the label and apply some actual critical thinking, rather than slavish "do what it says"...

Mind you, I'd overlooked the "empty stomach" recommendation which I'll pay more attention to now.

Yes, I'll be cycling on/ off it.

Appreciate the time you took - thanks.

Mr_Krabs

No, I don't feel any immediate effect - the two in the morning are probably lost in the massive caffeine in-rush, and the two at night are right before lights-out, so I don't notice then, either.

[rose]

[Mr_Krabs]

The question then is: How much elemental zinc are the pills providing? is the 30mg stated 30mg of elemental zinc in the form of the zinc methionine aspartate salt or is it 30mg of the salt which would actually provide much less elemental zinc (~20% by mass of the salt)...

Sorry just my curiosity as a chemist [insert geek emoticon here]

[teamfatboy]

Umm....too late Rose, I noticed the earlier comment about getting the key elements (Mg, Zn) from whole foods, rather than pills.

Ordinarily, I'd agree completely with you - I firmly believe in eating 'close to the source' as a rule. Hell, I've read Michael Pollan's books and others and agree with the logic.

This isn't ordinary, this is an extra-ordinary set of circumstances with a specific end on mind - and it's one of those balance-and-compromise issues. With 100g of raw rump containing, roughly, 5mg of Zinc, I'd need 600g of beef (at 160g of protein/ 1600 calories) to make up the dosage in ZMA. Even by replacing the one or two protein shakes in an average day with whole beef, I can't do that while remaining within the overall calorie envelope or Pro-Cho-Fat ratios that I need for the time being.

In some ways, that's one of the things I like about this sport - there is an awful lot more to it than meets the eye, and a lot to learn.

[Debszie]

's all good tho, weighed in at 105.8, so down 3kg in four weeks.

yahoooo you must feel good about that! well done. How was the gentle jog around the bays, was it today?

[teamfatboy]

How was the gentle jog around the bays, was it today?

Thanks Debs - the 'gentle jog' is tmw... hope the rain holds off :pray:

[rose]

Good luck for tomorrow TFB.

And re ZMA, hmmm nah I'll PM you instead

[runveerun]

ooo it's tomorra? Good luck! You'll do so well I just know it!! \:D/

[teamfatboy]

Saturday 27th June

Chest-shoulders

Incline Press, gayble flies, pec-dec dropset; then clean/press, side lat raise, rear delt flies and a fun shrug dropset - 6x 110kg, 8x 100kg, 16x 80kg... nice and short w/o - home in time to watch Overcoming - a great cycling movie.