Mind over Macros

[startinfromscratch]

ive put on a little padding last few weeks - had a closer look at your intake bro - you have, at most, same levels of carbs as me! makes me think im overdoing the carbs, given your over 120k, and im 86-87! :shock:

maybe il have to do a little restructuring myself.... :oops: :shifty:

[steak]

Dont be too hasty mate...Hot chicks like fat boys :grin:

went here... http://www.johnberardi.com/updates/july262002/na_masscalculator.htm

eat 7000cals a day it reckons

went here....http://stronglifts.com/forum/the-cunningham-equation-an-accurate-way-to-predict-calories-t13712.html and after the maths...yeah I rechecked it..it reckons eat 6000cals a day

but the ole fave of bodyweight in lbs X 18 equals maint says 4800 cals add 250-500 a day for a gain.

This sort of sits where I am at the moment but I think I am getting too many carbs as Im seeing bodyfat. So will drop some carbs, add some good fat eg; LSA mix which is high in cals and full of good fats and goodies, flaxseed oil, perhaps some of the 'nut butters and avocados to keep the cals up. Im thinking Rose would be the gurl to help out with some good oil here :wink: pardon the pun

Let me know what you come up with.....

[Optimass]

Miget party with miget cakes, that cupcake is tiny as!!

I bet she says that to all the boys ... :pfft:

Nice job on clearing 120kg > I normally start to fatten up quicker from there so gradually drop carbs in and out to slow the gains. The longer you keep the weight on the better your strength gains should become - awesome stuff anyway. :nod:

[steak]

Cheers Opti...been easy really..just eat big and clean :grin:

Do you keep the cals going in when you drop some carbs out? Like up the protein or fats?

Id like to get to 130kg and hold that for a bit to get some good strength up then a cut. Any tips?

[Luigi]

so whats the idea behind having apples post workout ?

[steak]

no real reason really mate...I find apples help settle the guts...good if you get that pukey feeling during squats etc....take an apple pre training...and they help after too, taste good and go down alright with a shake in the carcar till I get home and get down some good carbs and more protein...normally 20-40 mins later. Havent got round to chucking dextrose in my shake yet....

[Luigi]

no real reason really mate...I find apples help settle the guts...good if you get that pukey feeling during squats etc....take an apple pre training...and they help after too, taste good and go down alright with a shake in the carcar till I get home and get down some good carbs and more protein...normally 20-40 mins later. Havent got round to chucking dextrose in my shake yet....

yea you really should mate, gotta make the most of that post workout window, its cheap as chips too :nod:

[Dr Squat]

no real reason really mate...I find apples help settle the guts...good if you get that pukey feeling during squats etc....take an apple pre training...and they help after too, taste good and go down alright with a shake in the carcar till I get home and get down some good carbs and more protein...normally 20-40 mins later. Havent got round to chucking dextrose in my shake yet....

yea you really should mate, gotta make the most of that post workout window, its cheap as chips too :nod:

Post workout nutrition is an interesting one. I'm not an expert here (or anywhere!) but I have a feeling that more simple carbs should be the goal rather than fruit. Dextrose is popular at Eastside I note. I am even more simple than that. I go for 50 grams of protein and throw in some sugar. I went through a jelly bean phase too but this got out of control. So a serve of protein powder and simple carbs such as dextrose. Would be interested on other thoughts here.

[jono]

no real reason really mate...I find apples help settle the guts...good if you get that pukey feeling during squats etc....take an apple pre training...and they help after too, taste good and go down alright with a shake in the carcar till I get home and get down some good carbs and more protein...normally 20-40 mins later. Havent got round to chucking dextrose in my shake yet....

apples before legs are worth their weight in gold :nod:

[steak]

Amen I first got onto it when an old skipper I had used to eat near a bag a day! He suffered from sea sickness (which is odd for a tough as hard rse sea dog like him) and the apples sorted it out everytime :?

I used to tell him he couldnt chuck up cos he was too busy shoving apples down cost me a clout round the lip 8) :grin:

I'll grab some dextrose today and maybe some grow lamps from the Brew and Grow shop. If I sleep under them I might grow eh

[rose]

and maybe some grow lamps... If I sleep under them I might grow eh

Or upgrade the tan to a 1.5! :pfft:

Funny thing. I once used a heat lamp in the absence of a normal lamp. And I got burnt on one side of my face :shifty: :roll:

[rose]

Pssst, hope you're making your way to higher ground up norf. The tsunami is coming and we're all going to die! :shock:

Wellington eta is 44 mins! Woot! Must get changed into my bikini! It's time for a swim :pfft:

[steak]

Pssst, hope you're making your way to higher ground up norf. The tsunami is coming and we're all going to die! :shock:

Wellington eta is 44 mins! Woot! Must get changed into my bikini! It's time for a swim :pfft:

thought I might go down the beach for a look about 1m they reckon and low tide up here so real threat :wink:

Did you see my semi-question re: replacing some carbs with fats a few posts back?

[laurasaur]

Pssst, hope you're making your way to higher ground up norf. The tsunami is coming and we're all going to die! :shock:

Wellington eta is 44 mins! Woot! Must get changed into my bikini! It's time for a swim :pfft:

rofl.. man i always miss the good stuff in nz..

[rose]

thought I might go down the beach for a look about 1m they reckon and low tide up here so real threat

They've sent an Orion up to check it's coming :pfft:

Did you see my semi-question re: replacing some carbs with fats a few posts back?

Re cals, I've got the perfect thing for you. PM sent.

Shit! I've got -27 mins to get into my bikini and get down to the coast! Stupid meeting got in the way! Waaa! I've been stood up by a stupid tsunami :cry: :pfft:

[teamfatboy]

Waaa! I've been stood up by a stupid tsunami :cry: :pfft:

Brave tsunami, standing up Rose :pfft:

[steak]

Re cals, I've got the perfect thing for you. PM sent.

choice...replied or at least i think it went...did a funny thing on me :? let me know eh

Waaa! I've been stood up by a stupid tsunami :cry: :pfft:

Brave tsunami, standing up Rose :pfft:

must have been a fake

[SamWelly]

Whats your height and BF %?

[steak]

6'3" and 16-17% - but not as young or strong as you fella ...yet

I was watching your journal till you let it go. You get to 130k yet? and werent you doing some cage fights soon or something?

Hows training too.....

[rose]

Waaa! I've been stood up by a stupid tsunami

Brave tsunami, standing up Rose

must have been a fake

It got lost! I don't think it could speak engrish! :doh: :pfft:

Haha, Steak, next time you're out fishing go pick it up aye? 8)

[steak]

Thoughts for those who were lost in Samoa - IA MANUIA

Back traing today

Deadlifts

10x100kg

7x140 - stopped here cos I felt strong and the bar was flying up :grin:

8x152.5

1x160

4x140

Best for reps on the 150+ so far

BB Rows

10x60kg

10x70

8x80

6x90

6x80

BB Shrugs - 3D Smith Machine

10x120kg

10x140

8x170

7x180

Close grip cable rows - chained 2 stacks together

1x20x300lb

1x25x300lb

Wide grip chins

2x6xBW spotted

Eats like he wants to grow :grin:

Started to day at 0430 - 50g shake

2 - 12 egg whites with 1 yolk, 1 cup oats, 1 cup skim milk, 1/2 cup yog, 1 tblsp LSA

3 - 1.5 cups Brown rice, 220g steak, tblsp flaxseedoil and tblsp LSA

4 - 50G shake and tblsp lite peanut butter

Pre work out - No Shotgun and 4AEX caps

Post - 50g shake with 70g dextrose...sweet as man :wink:

6 - 2 chicken breasts, 2 cups brown rice, tblsp LSA, tsp PB

7 - 400g steak, 1.5 cups brown rice, 2 tblsp LSA

8 - will be tuna ans coleslaw - no dressing

9 - will be a shake

Rest day tomorrow :nod: and start night school....been 25 years since I was in a classroom. As long as the teach dont mind if I eat when I need to Im sure they will be safe

[SamWelly]

6'3" and 16-17% - but not as young or strong as you fella ...yet

I was watching your journal till you let it go. You get to 130k yet? and werent you doing some cage fights soon or something?

Hows training too.....

Nah mate still 120kg... 130kg in good shape is a 12month goal, I hope for 125kg by Feb. I have been working on getting the weight in the right places over the last few months, and repairing some of my injuries.

You must be looking good at that weight and height, its a lot easier to look lean with a longer frame and muscle bellys IMO. Just hard to have the peaks and fullness of the shorter guys... Gotta keep packing it on for the tall boys!

[steak]

6'3" and 16-17% - but not as young or strong as you fella ...yet

I was watching your journal till you let it go. You get to 130k yet? and werent you doing some cage fights soon or something?

Hows training too.....

Nah mate still 120kg... 130kg in good shape is a 12month goal, I hope for 125kg by Feb. I have been working on getting the weight in the right places over the last few months, and repairing some of my injuries.

You must be looking good at that weight and height, its a lot easier to look lean with a longer frame and muscle bellys IMO. Just hard to have the peaks and fullness of the shorter guys... Gotta keep packing it on for the tall boys!

Im gettin there but like you say lack that fullness at this stage...there some dodgy pics on page 15 I think it was

[runveerun]

What are you going to study Mister Steak?

[Luigi]

big improvement on the deads over last week and good to see that dextrose in there good stuff mate keep it up