6 Months to who knows where.

[manwithav8]

OK, so I am stuck overseas away from the wife for 6 months with a fairly good gym and lots of food.

I wanted to log my progress so thought what better place than here.

This is just an intro for now, first session for this journal is tonight at 8pm, 11pm where you are all at.

I will try to update this everyday with diet and workout.

My goals are to add some mass since I only weight 73kg soaking wet so it will be a see food diet. Some of the stuff I will eat isn't the best but for now I am going for quantity as opposed to quaility.

The job I am in requires me to conduct an hour of cardio 3 days a week in 35 degree heat so I'm not too phased as to gaining fat. I should be able to hold it off as I go..

Anyway, ther is a little bit, will have my first official weight in for this journal tomorrow morning.

Side note, have already been where I am for 8 days now and am up 1kg on the scales...

I have also entered the NZBB challenge so pics are over that way, just don't laugh at the absence of tan lol...

I am going to follow a 4 day split for now untill my PT gets to writing up my program. The split is as follows

Day 1 - chest/tris

Day 2 - Legs/calves

Day 3 - Rest

Day 4 - Shoulders/Bi's

Day 5 - Back/calves.

Cardio sessions are on Tues/Thur/Fri, all of around an hour of running, circuits etc etc.

The supps I am looking at for now is Myogenic Ultimate Anobolic for Hardgainers and Myogenic C-AKG. I'm not going to count calories etc, I am just going to eat as I have access to cooked meals 3 times a day, and there are always sandwhichs,yoghurts, toast etc available 24/7.

Right, will be back in 8 or so hours to log my first day..

Feel free to throw advice and questions my way as I go along...

Ciao.

[startinfromscratch]

good luck bro!

eat till you puke, and train till u wanna bucket!!

[rose]

Hey cool, so you got there safely. Look ford to reading your updates.

It's been so topical lately I thought I'd throw it in early. Maybe swap days 4 and 5 so biceps are fresh meat for your back workout.

[manwithav8]

Hey cool, so you got there safely. Look ford to reading your updates.

It's been so topical lately I thought I'd throw it in early. Maybe swap days 4 and 5 so biceps are fresh meat for your back workout.

Now thats not a bad idea. I think I have been doing it bi's before back due to DOMs from my back work out makes it hard for me to do BB curls the next day, anything standing kinda hurts a little.

I did back last night and the 6k run this morning was just pain full..

I will consider it though..

[manwithav8]

Ok, first workout felt good and food intake was good. approx 30 degrees in our outdoor gym at 8pm over here, lots of sweating lol..

0630 - cardio 6km run

0800 - 2x Poached eggs, 2x Hashbrowns, 6 pieces of Bacon, 2 cups Juice.

1000 - 2x Roast chicken sandwiches, 1x yoghurt.

1130 - 150g Chicken Snitzel, 1x cup of Rice, 1x bowl of fries.

1500 - 1x Roast beef Sandwich, 1x Yoghurt

1700 - 100g Roast beef, 80g chicken thigh, 3x potatoe, 1x cup of rice

2000 - Workout

2130 - 2x Roast Chicken sandwiches.

Cals - 4715, Carbs - 551.7, Fat - 155.4, Prot - 265.5

Entered food into fitday so not too sure how acurate this is, 4715 cals doesn't seem right.

Workout - Chest/Tris.

Chest

Incline BB Bench

40x12, 50x10, 60x6, 60x6

Flat BB Bench

60x8, 60x8, 60x8

Decline BB Bench

60x6, 60x6, 60x6

Incline DB Fly's

15x8, 15x8, 15x8

Tri's

Skullcrushers

20x12, 25x10, 27.5x8

(Each set pumped with close grip bench at the same weight for 10 reps)

Tri pull down with reverse grip

50x15, 50x 15, 50x15

(Not kg's but thats the markings on our cable machine)

Bench dips

BW+5x8, BW+5x8, BW+5x8

Overall a good work out, can really feel the tri' burning and the chest feels really full.

Hopefully the wife will send my supps within the next week. If what fitday says about my diet I know the protein is rather high for my weight but it will be nice to have it here if I miss out on some calories. Looking forward to trying out the Myogenic C-AKG though, heard some good things about it.

Legs tomorrow, looking foward to hitting a personal best on Squats, I know I can..

CIAO

[Mr_Krabs]

Man thats some amazing power eating for a little guy! almost 5000cal good stuff bro :clap:

[rose]

Now thats not a bad idea. I think I have been doing it bi's before back due to DOMs from my back work out makes it hard for me to do BB curls the next day, anything standing kinda hurts a little.

I did back last night and the 6k run this morning was just pain full..

I will consider it though..

I don't bother doing bicep curls anymore. I do chin-ups and pull-ups. Best gun-building exercises out there.

I did an experiment and ditched all isolation exercises in favour of compound moves only. Much success

If your guns don't feel rooted after doing chin-ups :shock:

If you can do more than 10 reps, do weighted ones.

Edit: And before someone lashes me for this post, I don't mean ditch bicep curls permanently. Add them back in later, when you're a pull-up machine. Heh

[manwithav8]

Hey team, having some probs with our internet over here, once it is sorted properly I will log last nights workout ( legs ) of which I hot a personal best...

I wouldn't call it power eating either, if someone could look at the first days calories and let me know if the figure I got is correct that would be much appreciated...

Cheers all and hopefully I can update this properly tonight... remember I am 3 hours behind ya'll over there..

CIAO

[manwithav8]

Right, all is sorted....

Day two was legs and calves......

Scales reading 74.3kg in the morning.

Diet -

0700 - 2x poached eggs, 2x hash browns, 4x bacon

1000 - 2x 175g yoghurts

1200 - Spag bowl, 2x large potatoe's

1500 - 1x roast beef sandwich

1700 - 80g roast pork, 100g beef steak, 1 cup rice, 1/2 cup corn

2050 - 1x roast chicken sandwich, 1x ham and cheese sandwich

Cals - 3038

carbs - 372.7

Fat - 87.3

Prot - 190

Nowhere near as many calories as day1, the heat was putting me off eating..

1930 - 2045 Workout Legs/Calves.

Legs -

Squats -

60 x 12, 80 x 10, 90 x 8, 95 x 6

Stiff leg Deadlifts -

40 x 10, 50 x 10, 50 x 10

DB lunge walk -

22 x 8, 22 x 8, 22 x 8

Calves -

Standing calf raise -

BW+15 x 25, BW+15 x 25, BW+15 x 25

Ab's -

Hanging knee raise -

3 sets 15

Incline med ball twist -

3 sets 30

*Went for personal best on squats at 90kg, got 8 reps fairly easily so went for 95 and cracked it.. Looking foward to breaking the 100kg mark. Squats were at least parallel.

*The lack of equipment for legs is a little annoying, no calf raise machine so that will be my next project, to make one, balancing on a step holding a plate isn't ideal.

*Through in some abs at the end to help with some core strength.

Overall, a good work out, felt quite taxed after wards and a little worried about the circuit for PT in the morning..

[manwithav8]

Man thats some amazing power eating for a little guy! almost 5000cal good stuff bro :clap:

Cheers bro, free food and lots of it, I can't beleive it. Back home we are only allowed 1 meat choice at meals, we have atleast 3 different meat choices here and are allowed as much as we want.. nom nom lol

[manwithav8]

Now thats not a bad idea. I think I have been doing it bi's before back due to DOMs from my back work out makes it hard for me to do BB curls the next day, anything standing kinda hurts a little.

I did back last night and the 6k run this morning was just pain full..

I will consider it though..

I don't bother doing bicep curls anymore. I do chin-ups and pull-ups. Best gun-building exercises out there.

I did an experiment and ditched all isolation exercises in favour of compound moves only. Much success

If your guns don't feel rooted after doing chin-ups :shock:

If you can do more than 10 reps, do weighted ones.

Edit: And before someone lashes me for this post, I don't mean ditch bicep curls permanently. Add them back in later, when you're a pull-up machine. Heh

Yeah I have tried them before, they are mean.. I have a PT writing up a programme so will see how that comes out, I may ask him to add them in..

Cheers

[manwithav8]

Day 3 is rest day from the gym HOWEVER, organise PT this morning was a good blow out.

0630 - 0730 - trio circuit.

Working in a trio, 2 pers exercising and the third running shuttles. When that per finsihed his shuttles then you rotate though so no number of set for the exercises, the faster the runner ran, the least amount of time to exercise.

Exercises -

-decline medball push up

-bench dips

-alternate lim raise and twist

-prone bridge

-bi curl

-delt raise

-weighted step up

-standard push up

-upright row

-bent row

-curl up

-mountain climb

-4 count burpee

-mil press

-midget toss

-cant remember the last one.

Went throught the circuit twice. Legs were a little sore after legs the night before.

Diet -

0800 - 4 bacon, 2 hashbrown, 1 fried egg, 1x omlette

1000 - 2x yoghurt

1200 - 100g pork, 2 bacon, 1 cup rice, 1/2 cup broccoli, 1/2 bowl fries

1700 - 200g beef steak, 1 cup rice, 1cup peas, 1/2 bowl wedges, 1 bowl icecream.

2000 - 1/2 ham and cheese sandwich, 1/2 roast chicken sandwich.

Cals - 3406

Fat - 110.7

carbs - 389.4

Prot - 210

I know I said I wasn't going to count calories but never mind.

Finding it a little difficult to eat with this heat. I guess if it don't fit force it will come into play here lol.

Tomorrow morning I have a run, probably another 6k or so.

Tonights rest is well needed, been here for 2 weeks and only had 2 days including today off the weights.

Tomorrow is shoulders and Bi's, I'm going to follow the original programme untill my new one is written up..

I can already see the change from all the cardio, my abs have become more defined. Looks like I will have to up my calories "if" I can otherwise I will strip myself off any size I might put on...

CIAO

[manwithav8]

Very hot day today but was a good one...

0630 - cardio 6km run

0800 - 2x hashbrown, 4x bacon, 2x poached eggs, 2x juice

1200 - 80g chicken thigh, 1 american hot dog, 1 cup rice, 1 large potatoe patty, 2x juice

1500 - 1x roast beef sandwich, 1x ham and chese sandwich

1700 - 100g chicken, 1 cup rice, 1/2 cup peas, 2x potatoe, 2x juice

2130 - 1/2 ham and cheese sandwich, 1/2 roast chicken sandwich

Tonights work out was shoulders and Bi's

Shoulders -

-Seated BB press -

50x8, 50x8, 50x8, 40x8

-Upright row -

40x8, 40x8, 40x6

-BB shrugs -

80x10, 80x10, 80x10

-Cable delt raise -

25x10, 25x10, 25x10

Bi's -

- BB curls ( strip sets )

40 to failure, 30 to failure, 20 to failure x 4 sets

- Seated DB curls -

12.5x10, 12.5x10, 12.5x8

- Standing hammer curls -

12.5x10, 12.5x10, 12.5x10

*Workout felt really solid. Still waiting for new workout from PT.

Time to get my 8 hours sleep and recharge for back and legs tomorrow night. No set cardio tomorrow or the next day so the batteries will be fully charged for monday.

CIAO

[manwithav8]

Hey ya'll, another good day here in the hot world....

Diet -

0700 - 4 hashbrowns, 2 poached eggs, 4 bacon, 2 juice

1000 - 2 youghurt, 1 roast beef sandwich

1200 - 200g baked fish, 1 cup rice, 3 potatoes, 2 juice

1500 - 1 yoghurt, 1 roast beef sandwich

1700 - 80g roast beef, 100g lamb leg steak, 1 cup rice, 2 potatoes, 2 juice

2100 - 1 ham and cheese sandwich, 1 roast beef sandwich

Tonights work out was back and calves, I left calves out due to all the running I have been doing, the calves are very tight.

back -

- Wide grip pull up -

BW x 9, BW x 9, BW x 8, BW x 6

- Bent over row -

43 x 10, 43 x 10, 43 x 10

- One arm row -

20 x 10, 20 x 10, 20 x 10

- Deadlift -

60 x 10, 80 x 8, 90 x 6

Abs -

- Hanging knee raise -

3 sets 15

- 45 degree med ball twist -

3 sets 30

- Stiff leg throw downs ( 2 pers required for this )

3 sets 15

*great work out tonight, my back pump pain is getting less and less hence increasing my deadlift from 70kg to 90kg with no pain. Finally it looks like my lifts are starting to go up ward.

Really looking foward to getting some lifts in to the 100kg zone. Grow body grow.

Just ordered a tub of Gapari Sizeon as the Myogenic range doesn't really appeal to me after reading up on it.

Tomorrow is rest day but will go for a slow jog, I still want to get BF down while I put on some size.

Official weight in on Monday morning fingers crossed my weight has increased...

CIAO

[manwithav8]

Hi all, very quiet in here, obviously my diest and workouts are bang on.. Joke.

Anyway, rest day today, did nothing what so ever, just lay on me bed and rested up..

Diet

0730 - 2 hashbrowns, 2 fried eggs, 1 3 egg omlett, 4 bacon, 2 juice

1000 - 2 yoghurt

1200 - roast beef sandwich, ham and cheese sandwich

1700 - 3 large bbq pork chops, 3 potatoes, 1 cup rice, 2 juice.

Wasn't hungry at all today, had to force the food down. Wondering if my doing nothing all day didn't create hunger, Not too happy with my food intake so will step it up tomorrow.

Weigh in tomorrow, hopefully I am up on the last weight in.

Have decided to make a new goal of 80kg in 6 months, 10kg is a little ambitious. 6kg should be acheivable.

CIAO

[manwithav8]

Well, this morning was a dissapointment.

Hoped on the scales and saw 72.8kg. Not happy considering this time last week I was so close to 75. All the cardio sessions I have attend are just stripping me of everything. I will up my food intake and see how the next weight in goes...

Diet -

0700 - 2 hasbrowns, 4 bacon, 2 fried eggs, 3 egg omlette, 2 juice

1000 - 2 yogurts, 1 roast beef sandwich

1200 - 1 cup of rice, 2 chicken thighs, 2 juice

1500 - 1 roast beef sandwich, 1 roast chicken sandwich

1700 - 1 cup rice, 2 fish fillets, 1 beef cordon blu, 1 bowl fries, 2 juice

2100 - 1 rost beef sandwich, 1 roast chicken sandwich, 1 yoghurt

Chest/Tri's

Flat BB bench -

70 x 6, 70 x 6, 70 x 6, 70x 6

Decline BB bench -

60 x 10, 70, x 6, 70 x 6, 60 x 8

Incline DB press -

15 x 10, 17.5 x 10, 20 x 8, 22.5 x 8

Flat DB fly's -

12.5 x 10, 15 x 8, 15 x 8

Skull crushers -

20 x 10, 20 x 10, 20 x 10, 20 x 10

Close grip bench -

20 x 10, 20 x 10, 20 x 10, 20 x 10

Bench dips -

BW x 10, BW+5 x 10, BW+5 x 10

Tri push downs over hand followed right after with underhand -

50 x 10, 50 x 10, 50 x 10

* Have upped the amount of sets in most exercises, have been getting in good workouts but not feeling taxed enough hence the extra set.

felt good tonight, worried about yet another 6k run in the morning but up hill. Have legs tomorrow night but I am more worried about doing too much cardio, I'm going to find it hard to put on any size if this keeps up...

CIAO

[Luigi]

so are you just trying to cut atm ? what weight are you trying to get down to?

[manwithav8]

so are you just trying to cut atm ? what weight are you trying to get down to?

If I were trying to cut I would be happy however, I am trying to do the opposite. I want to get to 80kg by the time I come home from this over hot place..

I have been getting in good meals, I have obviously missed the ood one due to reasons but I am eating way above my BMR. 2kg down from last week is a little dissheartening.

Being in the military we "HAVE" to conduct PT 3 days a week over here and it is all focused around cardio fitness at the moment. Ie this moring was a long distance run half of which was uphill, and it was steep, holy hell I'm thinking of giving my leg session a miss tonight. Was aiming for my first lift into the 100kg mark but don't think that will happen.

What advice have you got Luigi? I only weight 72.8 right now, and thats only 2 weeks in on my projected 6 months of transformation. Not the results I want to see...

I have a tub of Sizeon on it's way over and will get some optimum Whey along with some Gaspari Plasma Jet.. Apart from that I won't be on anything else..

I know your probably going to say eat more but sheesh dude, a little frame can only fit so much a day lol...

[startinfromscratch]

Mate, i had the same thing - in the beggining i was eating what i thought was a huge amount, but in hindsight it was f*ck-all - in bulking terms.

Forget counting cals, forget metabolic rates, literally eat MORE than you can manage. mentally aim to be a big fat f*ck, i garuntee at your leanness and in your conditions, to grow at all you need to be absolutely pigging. and more protein, are you able to get a tub of whey or mass gainer?

serious bro, i didnt grow until i stopped counting calories and just ate big and relatively clean.

And in the extremely unlikely event that you do put on a bit of fat (you wont tho), in your conditions, youd strip it off in no time at all!

just my two cents, now stop reading this and go eat!!! :grin:

[Luigi]

Diet -

0700 - 2 hasbrowns, 4 bacon, 2 fried eggs, 3 egg omlette, 2 juice

1000 - 2 yogurts, 1 roast beef sandwich

1200 - 1 cup of rice, 2 chicken thighs, 2 juice

1500 - 1 roast beef sandwich, 1 roast chicken sandwich

1700 - 1 cup rice, 2 fish fillets, 1 beef cordon blu, 1 bowl fries, 2 juice

2100 - 1 rost beef sandwich, 1 roast chicken sandwich, 1 yoghurt

.

Diet -

0700 - 4 slices bread, 3 whole eggs 3 egg whites, 1 bowl of oats and milk with banana, orange juice

1000 - 200g chicken, 2 fistfulls of potatoes

1200 - 2 cups of rice, 200g chicken, piece of fruit, juice

1500 - 2 roast beef sandwich, can of peaches

1700 - 2 cups rice, 4 fish fillets/300g meat, 1 cup veges, 1 bowl fries,

1900 - double protein shake, roast chicken sandwich

2100 - 250g meat, 2 cups rice

right before bed - shake with 500ml milk

changed it round a bit for you..... try eating that and not putting on weight

[manwithav8]

Mate, i had the same thing - in the beggining i was eating what i thought was a huge amount, but in hindsight it was f*ck-all - in bulking terms.

Forget counting cals, forget metabolic rates, literally eat MORE than you can manage. mentally aim to be a big fat f*ck, i garuntee at your leanness and in your conditions, to grow at all you need to be absolutely pigging. and more protein, are you able to get a tub of whey or mass gainer?

serious bro, i didnt grow until i stopped counting calories and just ate big and relatively clean.

And in the extremely unlikely event that you do put on a bit of fat (you wont tho), in your conditions, youd strip it off in no time at all!

just my two cents, now stop reading this and go eat!!! :grin:

Yeah bro, I see what your saying, it's not like I have to be careful of what I eat....

I have lots of food but not some of the foods I want like oats etc..

[manwithav8]

Diet -

0700 - 2 hasbrowns, 4 bacon, 2 fried eggs, 3 egg omlette, 2 juice

1000 - 2 yogurts, 1 roast beef sandwich

1200 - 1 cup of rice, 2 chicken thighs, 2 juice

1500 - 1 roast beef sandwich, 1 roast chicken sandwich

1700 - 1 cup rice, 2 fish fillets, 1 beef cordon blu, 1 bowl fries, 2 juice

2100 - 1 rost beef sandwich, 1 roast chicken sandwich, 1 yoghurt

.

Diet -

0700 - 4 slices bread, 3 whole eggs 3 egg whites, 1 bowl of oats and milk with banana, orange juice

1000 - 200g chicken, 2 fistfulls of potatoes

1200 - 2 cups of rice, 200g chicken, piece of fruit, juice

1500 - 2 roast beef sandwich, can of peaches

1700 - 2 cups rice, 4 fish fillets/300g meat, 1 cup veges, 1 bowl fries,

1900 - double protein shake, roast chicken sandwich

2100 - 250g meat, 2 cups rice

right before bed - shake with 500ml milk

changed it round a bit for you..... try eating that and not putting on weight

Damn bro, I would probably be able to handle that too but some of those foods aren't available here.

Reason I am eating sandwhich when I do, only breakfast lunch and dinner are cooked for us. After each meal there is a fridge stocked with these things that I can take to work or back to my room for eats in between meals.

Looking at what you put in there yes I am sure I would start to grow lol...Makes it a little hard when you don't have a choice..The cooked meals are good though, there is normally 3 different sorts of meat to choose from or have all 3..

[Luigi]

you cant go shopping at all or stock your own foods ? just make the most of what you have, eat until full every time.... then eat some more :pfft:

[manwithav8]

you cant go shopping at all or stock your own foods ? just make the most of what you have, eat until full every time.... then eat some more :pfft:

Not really... Kind of have to keep where I am without going into too much detail. I don't have access to cooking facilities anyway so it wouldn't really work that way..There is more than enough food here, I am definately getting plenty of protein but looks like my cal's need to be more..

My BMR is only bout 2400 but getting 3500 at times isn't enough?? I'm blaming all the cardio, this hill run we did this morning was insane, and I hear we are doing it again on friday....

I am however going to hit the gym for legs but I don't think I will get my squat into the 100kg zone... maybe next week ..

[manwithav8]

Well, I'm a little shagged after today...

0630 - cardio 6k run, 3k uphill, 3k downhill

0800 - 2 hashbrowns, 3 fried eggs, 6 bacon, 2 juice

1000 - 2 yoghurt, 1 apple

1200 - 1 cup rice, 1 chicken burger, 3 potatoes, 2 juice

1500 - 1 roast beef sandwich, 1 apple

1700 - 1 cup rice, 4 honey potatoes, 200g chicken, 2 juice

2100 - 1 roast beef sandwich, 1 ham and cheese sandwich

Legs and calves

Squat -

90 x 8, 90 x 6, 90 x 4, 90 x 4, 60 x 8 ( no lockout )

BW hamstring raise -

3 x 10 to 45 degrees

DB lunge walk -

20 x 10, 20 x 10, 20 x 10

Standing calf raise -

bw+20 x 20, BW+20 x 20, BW+20 x 20

*Legs were pretty well destroyed from the hill run this morning. Squats felt ok but was nowhere near as strong as last week. Tried for 95 and struggled to get 1 rep so gave up that idea.

* The BW hamstring raise is an interesting exercise. Not sure of it's actual name but we have nothing in our gym to work the hami's. Till now I have been doing stiff leg deads, Those are a thing of the past, I really rate this one...

Kneel on a bench and tie of securely the ankles to the bench. HAVE A SPOTTER. Keeping a straight line from the head through the hips to the knees, lean forward to 45 degree then pull your self back to vertical using only your hamstrings... HOLY HELL, after the first set i couldn't walk for 5 mins. Stopped at 3 sets as this was the first time doing these, they are a killer...

Not many exercises in there for legs tonight but they have been getting smashed lately with all the running, my calves are constantly tight, I have yet to have a day without DOMs. Also lack of equipment means working the calves is a little hard...

Will be sore fro the next few days I know it..

CIAO