2009: TFB's Road to Buff

[teamfatboy]

Hmmmm... according to this story on Stuff today, low-carb diets lead to grumpy moods.

So, go low-carb, then work-out... endorphins balance out the depression from low-carbs.

Mind you, the study compared two groups:

Low carb: 4 per cent carbs, 35 per cent protein and 61 per cent fat;

High-carb: 46 per cent carbs, 24 per cent protein and 30 per cent fat.

The calorie load was the same across both groups, 1400 for women and about 1700 (!) for men. Kinda makes you wonder who was just grumpy 'cos they weren't getting enough calories! Over the course of a year, the average weight loss was 13.7kg across both groups, but they don't say which group lost more.

The original article (here) was incredibly academic in its language - I'd be interested in views from those who can read it better than I can! But they did say the study was confined to healthy, obese, young-to-middle-aged adults.

[teamfatboy]

And after the week from hell (work from dawn 'til after dusk) I'm off again, a week of living from a suitcase, hotel has ZERO gym, so if it's not a run before breakfast or some bodyweight exercises in my room, it's nothing.

At least I'll be warm, forecast for Aus is mid-30s all week

[emmzies]

Anecdotal experience.... (attempted to read the academic article but got a little lost).

In my former (fatty) years, i was definutly addicted to carbs. If i didn't get them, without doubt, i felt unhappier and definutly more irritable. Alot of my friends are exactly the same and its noticable. Carbs are ridiculously addictive when your lifestyle is full of them (i.e breakfast, lunch, dinner, snacks are based around them).

So yeah i agree with the article definutly but once you kick that addiction and change your lifestyle to a more healthy balance, i don't think low-carbs lead to grumpynes at all. In fact i think the increased and stable energy levels well structured low-carb diets give you make happiness easier to attain :grin:

[Chillicat]

And after the week from hell (work from dawn 'til after dusk) I'm off again, a week of living from a suitcase, hotel has ZERO gym, so if it's not a run before breakfast or some bodyweight exercises in my room, it's nothing.

At least I'll be warm, forecast for Aus is mid-30s all week

Aha, wondered where you were!

[teamfatboy]

On the way home now

Lovely and warm - how does 37 degrees sound ? but soooo busy. Early starts every day, and working evening meals too...

Still, the new summer plan kicks in, this coming week \:D/

[Gym rat]

37 degrees I would be thinking room service please

[Chillicat]

So you'll be back in time for Ashley's Tuesday lunchtime class? I haven't been spinning since that last class I saw you at, as she hasn't been on at lunch or after work. Can't wait!

[teamfatboy]

I'm baaaaack... and shuddering at the 150% temperature variation from Oz to a drizzly Wellington... but no, no Tuesday spin for me, I've got a backlog of meetings in the next two and a half days that means it'll be at least Wednesday before I can sneak out of the office in daylight

But then, look out weights

[Grover]

Time management TFB

You have to schedule your workout into your daily schedule or else you will always find reasons not to get there.

This year I have done just that and despite my wifes protestations that we would go broke with me taking time off to go to the gym it hasn't happened.

Paperwork maybe a bit slower getting done but I feel better, look better, work better.

Think of your body like your car if you don't maintain it it won't last.

Just as a matter of interest go back and read your first post of this journal.

From your last post I can gaze into my crystal ball and read your first post for next years journal- its gonna be the same.

Time to set some goals.

[steak]

Youre back= Aus IQ drop :grin:

[rose]

Yay welcome back fatboy, and yeah man, you need to totally get your priorities sorted aye, gosh etc :roll: :pfft:

[teamfatboy]

Grover is half right... next year's journal won't be the same as this year's. for a number of reasons.

I've made some good gains, but I've also made some entirely voluntary compromises in favour of work, rather than sport.

I find it ironic that on here I can be given advice that says "spend more time in the gym" - in a way which is as much critical as it is helpful, and yet in my workplace setting I can be given feedback which says that spending my lunch time at the gym is disrespectful to my staff and counter-productive to my career. Seriously - that happened to me ! I found it all the more ironic considering that most of my colleagues and more than a few of my staff have waists 20cm or more in excess of their chest, rather than vice versa.

However, the fact is that work puts food on the table, and if I want to continue to succeed, I need to get some desk time this arvo. There will always be times like that, and I'm cool with it.

Oh - did I mention that I'm taking every Tuesday and Thursday off for the whole of December? The current 'bow wave' will be past, and I can actually achieve a bit of progress.

Will I make the goals I set myself for the year of coming close to the 1000 lb club? No, maybe not - but I'll be squatting 160 kg for reps, same or better for deadlifts, and benching 90 kg, which will have me over 410 kg for the first time.

Will I finish the year better than I started it? Yes. Is that where I want to finish? No - but if there's anyone on here who can honestly say that, I'd like to meet them.

[Grover]

8)

Good stuff TFB, work is a necessary evil!

I'm jealous of your plan to have Tues & thurs off in Dec!

Pre Christmas is always a mad house for us as people want projects started/completed before.

great reading journals to see that we are all mere mortals.

i will post a journal starting late Dec as on a cut at the moment.

Have set goal of competing for the 1st time in April so will try and document that trip.

[Chillicat]

However, the fact is that work puts food on the table, and if I want to continue to succeed, I need to get some desk time this arvo. There will always be times like that, and I'm cool with it.

Yes, exactly right. It's all very well to bang on about time management as though you can wave your wand and make the realities of life just go away so that you can spend more time doing the stuff you like rather than the stuff you have to do, but it's just not always quite that simple.

I think you're doing a great job of fitting it all in, and given that you've been seen at the gym twice in a single day on more than one occasion, then gone one to see your PT on the same day, I don't think anyone can seriously question your commitment to trying to fit it in.

[teamfatboy]

OMG - don't look now but there was training being done... after an absence of three weeks, I made it to the gym.

Thurs 25 Nov

Chest-shoulders

Flat BB Press [warm-up 2x 12 x 60kg] 7x4, 70, 70, 75, 75, 70, 70, 70...grrr, wasn't firing, but wanted to work on form. Definite touch-pause on chest, fr'instance.

Incline Flies 3x12 - 15 kg e/s, 17, 20

Pec Dec 30-rep drop-set - 42 (8), 35 (10), 28 (12)

BB Clean-and-press 3x15

Side lat raise 3x15

Rear Delt Flies 3x15

BB Shrugs 30-rep drop-set - 130 (4), 120 (9), 110 (9), 100 (8). Happier with that, left my straps in changing room and cbf going to get them.

Kinda felt more of a relief to get back in there than anything, not particularly happy at the way I wasn't firing, but I hadn't paid particular attention to nutrition timing, and hadn't had any creatine since before last training routine. We'll pick the remaining dags out of the training plan and crack on...

[steak]

Good to be back into eh!

Go smash some weights :twisted:

[Gym rat]

Go and nail those weights :twisted: :evil:

[teamfatboy]

Three weeks off, and it's like being a newbie all over again... piffling little light weight workout yesterday and pecs/delts are whining like a two-year old :nod: :grin: :clap:

Been thinking about the quality of the aches n I think it's more muscle-damage than DOMS...which would be a good thing.

I've been following the great advice in that post of Pseudo's about his experience with the Anabolic diet, which got me to wondering....

Applying the Cunningham equation, I got numbers which, experience tells me, are substantially above what I need for maintenance - and that was being excrutiatingly honest about factors like %bf, fat free mass, and exercise, not making making the bw lighter, %bf lower....

Some questions I have:

a. Age - how does this affect the outcome? Should it?

b. Relative metabolic differences. If I'm an endomorph (boy, am I ever an endo!) how do I adjust the formula to compensate? Should I ? or is the whole endo/ecto/meso thing a load of rubbish?

I'm hoping that I'll get some time (and new printer cartridges) during the lousy weather this weekend to read the background material carefully but thoughts would be welcomed.

[runveerun]

Three weeks off, and it's like being a newbie all over again... piffling little light weight workout yesterday and pecs/delts are whining like a two-year old :nod: :grin: :clap:

I always have a shock going back to the gym after time off, many a time have I sat in the gym thinking 'how on earth did I do this everyday? I must be mad!' Then after a couple of days I get back into it and it's all fine :nod:

Welcome back Mister! :grin:

[Grover]

Keep at it TFB

Just a matter of perserverance! easier said than done.

Watch diet, up the cardio and you will see results.

[teamfatboy]

Actually, I must learn which smileys mean real whining, and which ones don't!

I wasn't really complaining about the aches and pains, or even that the weights were lighter than I'd hoped.

Instead, I guess that it was proof I needed the break - three weeks would have been the longest time without a workout all year... even when I had two-week road-trips, I would train immediately before leaving and right after I got back.

And like I said, it feels like the "good pain" from training hard. I hadn't had that for a while, so at least I was bringing the intensity to the gym

The programme's about to step-up - I'm blowing the dust off an old favorite, a nine-week, six-day/twice-daily split.... should be fun \:D/

[runveerun]

You're a machine sir! You deserved a break! :grin: You still up for the round the bays or whatever it's called in Feb?

[teamfatboy]

Abso-freakin-lutely :grin:

If I can't beat my brother this year, I shall fling the toys so far from the sandpit it'll be months til I find them... of course, he will be pushing his young son in the stroller :pfft:

It's normally a sunny morning, quite pleasant...and a free banana at the end!

[Chillicat]

The programme's about to step-up - I'm blowing the dust off an old favorite, a nine-week, six-day/twice-daily split.... should be fun \:D/

Crikey, that's hardcore! I'm planning on 2 twice a days this week, but that's due to necessity, and it'll probably kill me

[bar-belle]

Actually, I must learn which smileys mean real whining, and which ones don't!

I wasn't really complaining about the aches and pains, or even that the weights were lighter than I'd hoped.

Instead, I guess that it was proof I needed the break - three weeks would have been the longest time without a workout all year... even when I had two-week road-trips, I would train immediately before leaving and right after I got back.

And like I said, it feels like the "good pain" from training hard. I hadn't had that for a while, so at least I was bringing the intensity to the gym

The programme's about to step-up - I'm blowing the dust off an old favorite, a nine-week, six-day/twice-daily split.... should be fun \:D/

Hey TFB I've kinda been out of the loop lately so just gettn up to speed with the journals ...good on ya for gettn back into it and I admire your "can do" attitude. :nod: