Optimass

[steak]

^ what he said and the maccas 8)

[Optimass]

nice training man.

damn, everyone else here outwieghs me by many kgs :grin: :grin: :grin:

especially you + steak :pfft:

lol ... don't hate us cause we are beautiful

^ what he said and the maccas 8)

was my daughters idea .... seriously :shifty:

[steak]

smart kid

[Optimass]

8 sleeps ....

\:D/

[Optimass]

New plan under construction for 2010.

Going to start cleaning the diet up from the 8th feb. Focus is to bring the bodyfat down gradually but I need to reinstate some mental controls around food. So a few more days to indulge in some quality bulking food

This is basically what (for lack of a better term) is my reset nutrician program:

M1:

1 cup Oats (porridge) + ½ cup trim milk + Scoop Whey

M2:

185g tin Tuna in brine + 2Tblsp Peanut Butter

M3:

200g grilled Chicken Breast or Rump Steak + 1 cup Basmati Rice

M4:

185g Tin Tuna in Brine + 1 apple

Post Training:

Whey shake in Water + 300ml Orange Juice

M6:

200g Grilled Chicken / beef / fish + 2 cups Green veggies

M7:

250g Lite cottage cheese

accompanied through out the day with 3L of water + 1.5L during training.

(One Cheat meal per week)

Current BMR = 2390cals

Plan approx 2120 cals. P52% / F24% / C24%

Minimum 4 weeks - then possible change.

Current weight 118kg. Aiming to maintain body weight during 4 weeks transition. Training will consist of 3 day split routine with a 4th day spent on Deadlifts and Abs. Cardio limited to low intensity 30 minute sessions - minimum 3 per week. Routine will hopefully start this weekend.

Not 100% how I'll run the rep ranges but I'm probably going to run in my comfort zone for atleast 3 weeks until the nutro plan becaomes a habit and not a challenge. Have run at 1800 cals for a couple of months before so this should be achievable.

[Pete_S]

IMO doesn't seem enough calories for what you want to achieve for someone at 118kg. What is your current BF%? I think you will lose to much muscle mass and i would want to see you running at least 3000cal a day to be losing around 1 Ib a week. Will be interesting to see how you go on this though

[Optimass]

Agree it is a bit lite, is why I'm not pushing the cardio too much - I prefer to start this way and add in more if I drop too quick/ that way I get a quick change in state > If/when than happens I was going to add in proportionally more protein + good fats. It won't take much to bump up cals in fat grams and the protein wont store as bfat if I can.

My plan is to gradually change the plan to P60%/F25%/C15% - mild keto which works best for me in removing bfat overall.

Your right though - will be interesting to see if I can maintain it without any critical loss.

[Optimass]

Had an unfortunate incident yesterday that gave cause for a pretty average train. Was looking for some stock yesterday down stairs and stepped backward into a pallet jack - all happened in sloow motion - with the nett result being a good bruise in the middle of my right Lat.

Was uncomfortable for most of the day but didn't really start to affect me until I started going a bit heavier on chest - pulling and sharp pain every now and then - bit of nausea. Def muscular though - landed flat across a steel edge on a cross beam - and couldn't brace myself as my other foot got caught trying to compensate. :x

In anycase i managed to finish - nothing special on the bench this week ... did 4 sets on Flat / final was 10 reps at 140kg as there wasn't anyone n the gym to spot. Back started playing up then so hit the pecdec and did some incline d/b press then finish on a good ab circuit - (back felt fine doing that). 30 minute cardio low intesity hill climb on tready made the nausea abate thankfully.

Weigh in was 116kg. Chest feeling Doms today none the less - probably from pecdec as I haven't done it for sometime now.

yesterdays Nutro:

M1: Oatmeal 1 cup cooked + 100g lite yogurt + 1 scoop Whey

M2: sames as meal one - less yogurt

M3: A Mother in a can + 500g Cashews

M4: 200g Chicken + 4 pc bread + salad

M5: Protein Shake

M6: 1 whole roast chicken + 300g greek Potato salad

M7: 200g Lite yogurt + 1/2 tin of peaches in juice

Drank nearly 4L water yesterday ... feeling very cleansed

[rimma]

Haha loving M6 you beast :clap:

[Grover]

M3: A Mother in a can + 500g Cashews

There goes the diet if the mothers are anywhere near the size of an average mother here!

[steak]

fark...good luck with the back bro

them eats are making me hungus again :clap:

[Optimass]

Weigh in today 119.5 (Last measure must have been an error) .. weighed my self at work to be sure and 121kg on a domestic scale.

Legs today

Squats 8 sets total ... last 4 sets =

10 reps @ 140kg - non fail

8 reps @ 160kg - non fail 95%

4 reps @ 180kg - to failure

1 rep @ 200kg > was another there but took a bit to settle my foot placement so could only get to 90 degrees flat - not under.

Leg Press 3 sets > last set 400kg for 4 reps > extra squats building up to strength sets so not enough push this week.

Standing calf raises > 280lbs 3 sets total - 12 clean slow reps + 20 pulses.

10 minute ab circuit

END

2nd day on new nutro plan and feel ok - Tuna is taking some geeting used to again straight out of the can.

AC/DC 2 sleeps to go ... \:D/

[Jeffrey]

Why are bodybuilders alot heavier in the off season? Do ya fattie up alot? When is the off season? Winter cause its cooler?

[startinfromscratch]

Why are bodybuilders alot heavier in the off season? Do ya fattie up alot? When is the off season? Winter cause its cooler?

[Grover]

good leg workout there

Agree that tuna out of can isn't that great, go for the flavoured ones a bit better

Had some lovely fresh tuna sashimi yesterday

[Optimass]

Why are bodybuilders alot heavier in the off season? Do ya fattie up alot? When is the off season? Winter cause its cooler?

Not all bodybuilders do an offseason. I use the term for a period where my nutrition is unstructured. pre-season for me is structured and designed to cut but not below the target weight and/or bodyfat % - more to maintain a desired level. In-season is the final 12 weeks of prep for a show.

My personal preference is to treat an offseason as exactly that. This is a point that Ronnie Coleman made a point of when he was here some years ago. I still eat 6 - 7 times per day but anything goes - if my brain thinks I should eat it ... I probably need it. Off-season for me means a drop off of cardio training and more focus on strength training - staying between 2 - 6 reps but at higher weights than normal ... heavier weights BUT WITH controlled form = good gains :nod:

Off Season can be anytime you choose. When I was competitive I preferred to only compete every second year and it was limited to a provincial and a National based on what I wanted to achieve. IMO a full year off competition can reset your body and keep continuos growth and develop - no sticking points.

But what works for me may not for others - Everyone develops their own plan by discussion/coaching and trial and error.

[Optimass]

Had some lovely fresh tuna sashimi yesterday

Nothing beats fresh tuna IMO taste / texture and low fat.

[steak]

and fun to catch when they get to 50kg or more and the big southern tuna although I dont have one to my name, pull harder still :twisted:

[Old Bull]

AC/DC 2 sleeps to go ... \:D/

I like it :clap: will a pretty good concert.

[Optimass]

Was an awesome concert OB - my ears are still ringing! :shock:

...

Nutrition went out the window pretty much before I went to th econcert on Thursday. Was struggling with the morning meals anyway so have switched meal 1 to 10eggs 3 yolks and then having oats and whey in M2. This is stopping me from getting hungry.

Training today:

Unilateral pulldowns and Lat Pulldowns: 6 sets / Final set 80kg for 8 reps. Focused on form here and squeezing my shoulder blades (flaring chest).

Seated row 4 sets / Final set 80kg for 8 reps.

Rack pulls 8 sets / Final set 280kg for 2 - straps on at 200kg > my hand was fucked at the end of it all. Still throbbing. - bars at the gym are all bent so roll around in your palm if you dont get the right angle - bullshit really .. bars should be replaced as soon as they are not true.

Abs circuit 10 miuntes > 20 high incline power walk on tready.

Looking forward to a full week of training this week all going to plan. Weigh in today 118 kg.

[Optimass]

Chest day to day ... just a mild workout for me - focusing on technique a bit and get a few more reps and sets than normal.

Flat bench 10 sets of 10 @ 120kg focused on bring bar down in 2 and dropping slightly under pecs (2 warm up sets with d/bs plus)

d/b Flyes 4 sets final sets 12 reps @ 22kg

Incline Press 6 sets last set @ 210lbs 8 reps.

d/b curls standing 2 sets @ 22kg

Standing ezi curl 4 sets final set 10 reps @ 45kg

30 minute incline cardio + a 10 minute ab circuit.

Energy levels not 100% still but weight maintained 118kg today. Feel much better for it and nutro was a A+ today. Tomorrow cardio only then looking to hit legs up before the weekend.

[Beef]

eats are looking solid mate

[steak]

machine! :clap:

[Optimass]

eats are looking solid mate

Thanks bro

machine! :clap:

takes one to know one :pfft: -

........

not "feeling" my chest workouts lately .... Legs good, back o.k - need to get a shoulder session in with some triceps this week. If strength doesn't swing back in the next few weeks I'll drop my weight 3-5kg and see if that makes a diff. MUST TRY HARDER :twisted:

[Optimass]

Big improvement on legs this week. Partly due to not following my nutro strictly yesterday and today :oops: - couldn't be helped though - 2 day conference.

Squats

6 sets ... final 2 sets went 5 reps @ 180kg / 2 reps @ 200 - I think my PB is 210kg. Really focusing on technique now and getting quite low - not easy for us longer folk. Getting some inspiration from PLifters on the forum :clap:

Leg Press - just got straight into the business sets

2 sets ... first set 8 reps @ 390kg .... 2nd set 4 reps @ 470kg :grin:

Knees a bit tight after that so called it a night - caught up with a few friendly faces I hadn't caught up with in a while. :wink:

Would like to get another rep @ 180 next week :nod:

Nutro cleaner tonight - just had shake and 200g chicken breast + large salad. (Lunch 4 club sandwiches, 8 savories, 2 sausage rolls, 1 plate macaroni cheese, 1/2 rock melon)

....

You know you are eating a lot of chicken when you lose a breast but don't notice it until your wife pulls George out of the cupboard and its still wedged in there from last week :pfft:

Weighin tonight 120kg even.