Mind over Macros

[runveerun]

:shock: :clap: You've done so well in only 12 weeks! WOW!!! You look fab! well done Mister Steak Pirate sir! :salute:

[Old Bull]

Good Stuff Bro,

Massive improvements, the photo's tell the story. Shot for posting them, but that helps the motivation.

Inspired me to get my A into G.

Keep up the good work, enjoyed following your log.

[Peachy]

:shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock:

Fark what an awesome awesome difference Steak!!!! Well done!!!!!!!!!!!!

:clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap:

You can really see the improvement with the photos aye and only twelves weeks!!! Good on you :grin: (wolf whistle :wink:)

fark I wish I could whistle........ *sigh*

[steak]

Thanks everyone!!

If you could help me a little further in the journey please have a look at my lean mass diet that I'm about to throw myself into.

http://www.nzbodybuilding.co.nz/viewtopic.php?f=11&t=6928

and I'll just sit back here and enjoy the first cheat meal I've had in 12 weeks.

Passionfruit cheesecake :nod: my body is gonna freak but damn it's good!

[rose]

KUTGW :pray:

[steak]

After a very relaxing cheescake and a day off doing sweet F A yesterday it was time to pick up the tools and move on to the next job. That job being a clean mass gain. Im not going to call it a bulk cos anyone can add bulk. Im aiming for a clean, low fat, gain of MASS which is entirely different to getting fat which I have already proven I can do quickly and well

Start weight 114.5kg

BF 15.5%

Where do I want to land? Im not sure yet....125kg +?

How long will that take? Im not sure yet. The last time I did a "mass gain" was 12 years ago and it was a piece of piss back then...just eat anything you want and as much of it as you wanted

Training will revert back to more core exercises and I'll tweak it as I go. Will lower some reps too...trial and error, suck it and see, I wont know till I go and Bobs ya Uncle, Fannys ya Aunt

Anyhoo... Im working on a diet but so far it goes a little like this today...

Am - 10 egg whites, I cup cooked oats with yoggie and wheatgerm on top, added a couple of apricots to it too, 25g shake

Am - 250g steak, 1.5 cups cooked white rice (will probably go to brown when this pack runs out) fruit

50g shake

Pm - 250g steak, 1 cup rice, fruit

Pm - 1 tin tuna, 1 cup rice, 1 cup broc, 1 cup beans

Pm - will be as above but only 1/2 cup rice

may do a yoggie or cottage cheese thingy later

Bloody good to be eating more again \:D/

Trained calves, forearms and abs

Leg press calf presses

9X210kg

8X210

8X210

8X210

Standing BB C raises

8X120kg

7X140

6X160

4X180

7X120

One leg calf presses

10X112.5kg

7X150

7X165

DB Hammer curls

7X20kg

7X20

5X22.5

5X22.5

6X20

rope wrist curl things...you know the one roll the weight up on the stick they burn like fark

3 rolls up/downX5kg

again

again

3 sets hanging legraises X BW

3X20 crunches

Any tips...bring, diet has been posted here http://www.nzbodybuilding.co.nz/posting.php?mode=reply&f=11&t=6928

[rose]

Heh, did you eat the whole cheesecake?

[steak]

Na... I could only manage about 1000cals of it Sorry if I let anyone down ...I did try f*ck it was goood too, passionfruit topping dripping over the edges on to the sweet biscuit base, the smell, the taste, just the look of it sitting in the chiller at pakNsave It screamed out EAT ME so i did. :nod:

[TheGus]

Nice training mate, with that diet you should find adding weight to everything heaps easier. Carbs are your friend! Good progress pics too, you've come along way already keep up the hard yards!

[Specter]

Na... I could only manage about 1000cals of it Sorry if I let anyone down ...I did try f*ck it was goood too, passionfruit topping dripping over the edges on to the sweet biscuit base, the smell, the taste, just the look of it sitting in the chiller at pakNsave It screamed out EAT ME so i did. :nod:

=P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~

You farkin suck! I Hate u! :evil:

[steak]

Nice training mate, with that diet you should find adding weight to everything heaps easier. Carbs are your friend! Good progress pics too, you've come along way already keep up the hard yards!

yeah bro..looking forward too it :nod:

Na... I could only manage about 1000cals of it Sorry if I let anyone down ...I did try f*ck it was goood too, passionfruit topping dripping over the edges on to the sweet biscuit base, the smell, the taste, just the look of it sitting in the chiller at pakNsave It screamed out EAT ME so i did. :nod:

=P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~

You farkin suck! I Hate u! :evil:

focus auw ...you can eat as much cheesecake as you like in ...what is it now 38 days?

[steak]

Back to business

Quads

Front squats

12X40kg warm up sets

10x60

9X70

7X80

7X80

Leg press

12X210kg

12x210

then found a way to add a 20 plate to the stack :wink: rckon i can squeeze another 1 on when the staff aren't looking too :wink:

10X230

10x230

One legged leg press

10x135kg

9X142.5

8X142.5

Leg ext

8X100kg

10X100

added a 10kg plate to it using the same way as leg press so i can keep going up with these a bit more if I dont get in twubble

8X110

9X110

then a dropset from 110 to 40 :flames:

Tucker

Am - 1 chicken breast, 25g shake, 1.2 cup yoghurt and some wheatgerm on a cup of oats washed down with a tbsp of flaxseed oil

Am -1 chicken breast, 1 cup white rice, salad with hummus and an apple

Slurpped back a NO Shotgun - liking this product so far, 1 scoop and ya get a lift and the pumps are there each time.

Nailed a 50g shake and an apple right after training

45 later and into 1 tin tuna, 1 cup rice, salad, fruit, cottage cheese

Pm - 1 tin tuna, 1 cup rice, 1/3 tin pineapple, 100gs cottage cheese

couple more meals to go but with less carbs and higher protein

[rose]

:pfft: at Steaks Log. Is this journal all about your bowel movements while eating big? :grin:

(jk :shifty: )

[steak]

:pfft: at Steaks Log. Is this journal all about your bowel movements while eating big? :grin:

(jk :shifty: )

It always comes back to the bottoms somewhere along the line 11 pages without a hiccup and yoooou have to spoil it with a poo joke :lol: :roll:

hope you choose your breaky cereal carefully sunshine

[rose]

yoooou

You can always count on me! :pfft:

Cereal is for pussies. I eat steak for breakfast 8) Oh and lentils

[steak]

yoooou

You can always count on me! :pfft: Im Gladdened

Cereal is for pussies. I eat steak for breakfast 8) Oh and lentils

Agree :clap: ...but not about the lentils...Woodstock is over Tulip...its time to get on the bus and head for 2009 :lol:

[rose]

its time to get on the bus

BUS??? :pfft: I'll run over the stupid durty hippies as I escape on my trusty steed 8)

We'll see who's laughing at the lentils when I lift for a total of 60 in November :grin:

[steak]

Thats the spirit!! f*ck the rest we are the best and all that.

Did you know when you google "lentil jokes" there are none. Now there are jokes about near everything... but lentils...ya know why...

cos they suck and are :puke:

[Sakura]

Did you know when you google "lentil jokes" there are none. Now there are jokes about near everything... but lentils...ya know why...

cos they suck and are :puke:

Blasphemy!@!!1. Lentils are nom nom nom.

[steak]

Did you know when you google "lentil jokes" there are none. Now there are jokes about near everything... but lentils...ya know why...

cos they suck and are :puke:

Blasphemy!@!!1. Lentils are nom nom nom.

internet fishing...so many bites never tried em but will...how about that

incidently that was your 333 post which makes you only half evil so your OK too

[Luigi]

knock knock knock

[Sakura]

incidently that was your 333 post which makes you only half evil so your OK too

Only half? Damn, must try harder :madman:

[steak]

In todays news...Arnie reckons the southern states are alight with "flames flames flames" Makes you think there is some fires there

Fiji got asked to leave the party...too much kava

the *555 number may be axed with the new cellphone use in cars law and gang members wore patches in to town on the first day of the bans in WHanganui.

In local news Steak fried his chest and tris at the gym. We'll cross live to him now...

Good evening,

Clearly the lean mass diet I am now on, seeing as sciviation turned down my application to eat them out of house and home and drink all their water, is great for training and the extra carbs that I craved whilst dieting are putting a bit more fuel in the ole steakemiester and the setigramme and repometer are returning good signals to user base. OBDC (On Board Damage Control) is still reporting a full system operation, other than a proceed with caution warning on the right wing, which brings me to the question of dropping high powered frangrant protein bombs in the gym.

Q. If the dude is a stranger and you drop one of the aforementioned bombs just after the final rep and in close proximity to the the stranger do you...

A. As I did, get up quickly and distance yourself from the dropsite.

B. Stay in the zone, apologise and remain still

C. Make light of it and sprout forth "fart humour"

D. Blame it on the stranger, call him a dirty shit and complain to the establishment about his vulgar behavior.

Although no stranager to weight lifting houses I may be a little out of touch with "gym ettiquette" so your helpful comments may or may not be appreciated

What caused this trouser cough, this tastful cloudy, this little hate puff, was Incline Dumbell Press and it went quite a lot like this actually..

After a few warm ups

8X25kgDBS

8X30

5X32.5

5X32.5

4X32.5

8X30

DB pullovers (haven't done these for 10 years so though Id give the chest a change)

15X22.5kgDB

10X30

10X30

10X30

It was still a bit pongy up that end of the gym (dirty arsed stranger!) so bolted for the seated chest press machine...having never used that either

8X75kg

7X80

6X80

4X80

This programme cant be produced without good protien sources so we will return after this short break featuring one of our suppliers, The Hauraki Gulf

Welcome back

Close grip bench press (ezy gurl bar)

10x40kg+bar...dont know what that sucker weighs so dont add it

8X45

8X47.5

7X50

7X50

Cable pressdowns

12X90lbs

11X110

12X130

11X130

11X130

then a fry them to hell dropset that seemed to go on forever

130 down to 20lbs in 10 lb drops and I was flamed, fried, pumped, stinky and ready for shake and 2lbs of meat \:D/

Needless to say my nutrition was bang on the buck and lean as with just over 4000 calories of muscle building content :nod:

Thanks for watching and remember to tune in tomorrow evening for our late news broadcast...now over to the foxy Toni Marsh for weather :wink:

[bar-belle]

:pfft: :pfft: :pfft: you're bad STEAK!!!! Poor gym stranger :pale:

[Sakura]

I really enjoyed tonights show.

Highlights:

...It was still a bit pongy up that end of the gym...

Dropping lingering trouser coughs in public places is one of my favourite pastimes.

...my nutrition was bang on the buck and lean as with just over 4000 calories of muscle building content :nod:

Very respectable :clap:

now over to the foxy Toni Marsh for weather

While I'm sure Toni is a lovely lady, loyal viewers have recently completed a satisfaction questionaire and the results for favourite weather presenters are as follows:

1-Dave Batista

2-Jason Statham

3-Random hot dude who doesn't need a name

Ratings will soar!!