And unto this...RONIN

[Ronin]

100g Oats, PP

120g Brown rice, 140g Tuna

3 rice cakes, shake

250g tit, 80g brown rice, 75g steamed broccoli

Fluff

1654cal, 224P, 141C, 21F

89.25kg

Morning cardio, 60min, 1113cal

Afternoon weights

Upright row

2 x 10 x 35kg

3 x 6 x 40kg

Machine Shrug

8 x 270lb

2 x 8 x 300lb

DB shoulder press

8 x 16kg

3 x 21kg

6 x 18kg

10 Arnold Presses, 10 front raises, 10 lat raises, 10 B/O raises, 10 punches (per arm) 5kg

DB Shrugs

3 x 8 x 43kg

Had a good session with the trainer today, he took a look at the program I'd put together and made a few tweaks.

Shoulder niggle was a bit problematic again today, this time on the DB press. Going up was ok, but coming down there were a few times I thought the DB was gonna end up on the floor. BB press hasn't been a problem over the last few months, but get under some dumbells and problem. So I guess it's to do with stabilizing, so there's gonna have to be a bit more RC work done.

[Ronin]

100g Oats, PP

140g Brown rice, 150g Tuna

340g rump, 100g brown rice, salad

Fluff

1761cal, 215P, 151C, 33F

89.25kg (first time in ages I've come back after a weekend and not weighed more :grin: )

Morning cardio, 60min, 1152cal

Afternoon Weights

Squat

5 x 67.5kg

5 x 82.5kg

5 x 92.5kg

5 x 107.25

3 x 117.25kg

Bench

5 x 50kg

5 x 55kg

5 x 60kg

5 x 65kg

5 x 70kg

Dead

5 x 100kg

5 x 115kg

5 x 135kg

5 x 150kg

1 x 180kg

1 x 182.5kg

[Ronin]

100g Oats, PP

100g Brown rice, 160g Tuna

200g Red Cod, 200g Kumara, salad

Fluff

1549cal, 193P, 152C, 18F

Hmmm, I think the cals might be just a wee bit low, may have to chuck something else down.

89.05kg

Morning carcio, 60min, 1143 cal

Afternoon weights

DB Press

2 x 10 x 18kg

9 x 21kg

Inc BB

2 x 5 x 50kg

4 x 50kg

Flies

2 x 10 x 8kg

12 x 8kg

Cross-overs Supersetted with Cross-unders

20 x 50lb 10 x 30lb

20 x 40lb 10 x 30lb

15 x 40lb 10 x 20lb

BB Curl

3 x 10 x 25kg

Hammer 30s

11kg fail

8kg fail

6kg

Preachers

10 x 20kg

7 x 20kg

5 x 20kg

Not feeling hungry (with the fluff still to come), so I'm quite surprised at how low my cals are today, but I've triple-checked, and haven't left anything out. However, it's probably not a good idea to have only eaten 400ish more than I burnt in cardio alone, so will have something else later.

Decided to try flies again, and found that as long as I keep it slow, don't go past horizontal and don't be in too much of a rush to progress the weights, I should be ok with them.

[Phedder]

100g Oats, PP

1549cal, 193P, 152C, 18F

Hmmm, I think the cals might be just a wee bit low, may have to chuck something else down.

Some sludge would go nicely, get some PB into you. Must be missing it?

[Ronin]

Funny you should mention that, I was thinking sludge. But unfortunately I'm all out of PB. Used it all up before switching the diet up...remove the distraction y'know :grin:

[Ronin]

Ended up having a can of creamed rice with whey, hit the spot and took care of the cal problem. Sofinished up yesterday at

2150cal, 232P, 242C, 28F

Today

100g Oats, PP

125g Brown rice, 130g Tuna

2 Rice cakes, Protein shake

240g Red Cod, 200g Kumara, salad

Fluff

1630cal, 204P, 160C, 19F

89.15kg

Morning cardio, 60min, 1171cal.

Decided to forego afternoon weights today, in favour of last minute cramming for my physiology exam. So I'm bumping everything along a day, tomorrow will be legs.

In hindsight, I probably should've just gone to the gym anyway, I think I can safely say that that was one exam that has been well and truly nailed :grin:

[Ronin]

100g Oats, PP

150g Brown rice, 150g Red Cod

2 Rice cakes, Protein shake

250g Rump, 200g Kumara, onions & peppers

200g Kumara

Fluff

2000cal, 222P, 207C, 31F

89.05kg

Morning cardio, 60min, 1121cal

Morning weights

Hacks

10 x 90kg

2 x 10 x 100kg

Leg Press

3 x 15 x 240kg

SuperSet with

Leg Extension

12 x 110lb

13 x 90lb

14 x 90lb

Lunge

3 x 24 x 13kg

SuperSet with

Leg Curl

15 x 80lb

10 x 80lb

16 x 70lb

Calf Raise

2 x 10 x 257kg

SuperSet with

Seated Calf Raise

2 x 20 x 30lb

18 x 30lb

Still adjusting to this sort of training again after 5x5, so some of those weights probably weren't the best choices. Still, it's good to be doing this again.

[Jigga]

Sorry if you have posted this earlier in your journal but how many cals do you think you need to be getting to lean bulk? I'm asking you because other people always give me rediculous numbers and your cals are pretty low for your weight even taking in to account you are cutting.

[Ronin]

100g Oats, PP

125g Brown rice, 150g Red Cod

2 Kiwifruit

250g Rump, 250g Kumara, salad

Fluff

1684 cal, 190P, 164C, 28F

89.05kg

Cardio, 60min, 1141 cal

Weight

Seated Row

10 x 135lb

2 x 10 x 150lb

Lat Pulldown

10 x 105lb

9 x 120lb

10 x 120lb

Kroc Row

3 x 10 x 43kg

Hyper Flies

3 x 20 x 5kg

Underhand Close Grip Pulldown

15 x 105lb

11 x 105lb

12 x 105lb

SkullCrusher into CG Bench

3 x 10 x 20kg

Tri Pushdown

3 x 10 x 60lb

Single Arm Tri Pulldown (per side)

13 x 20lb

15 x 20lb

19 x 20lb

Ok, so yesterday I ate less than my maintenance for a day of being sedentary, performed the training in my previous post, and yet had no change in bodyweight...hmmmm :?

[Ronin]

89.1kg

Cals in - 1957

Cals out -

Cardio, 60 min, 1113cal

Squat

5 x 67.5kg

5 x 82.5kg

5 x 92.5kg

5 x 107.5kg

5 x 117.5kg PB

Bench

5 x 52.5kg

5 x 57.5kg

5 x 62.5kg

5 x 67.5kg

2 x 72.5kg

Dead

5 x 102.5kg

5 x 117.5kg

5 x 137.5kg

5 x 152.5kg

1 x 180kg

0 x 185kg :x

Felt a bit off today, just like everything was more of a grind than it should've been. And apparently on my final squat I twisted forward on my left side. No idea what that means or how I'm supposed to fix it...suggestions?

[Ronin]

88.7kg

Cals in - 2055, 190P, 282C, 22F

Cals out

Cardio, 60min, 1093cal

DB Press

10 x 18kg

2 x 10 x 21kg

Inc BB

2 x 10 x 40kg

9 x 90kg

Flies

10 x 8kg

12 x 8kg

10 x 8kg

Cross-overs Supersetted with Cross-unders

15 x 50lb 10 x 20lb

15 x 50lb 12 x 20lb

15 x 40lb 12 x 20lb

BB Curl

10 x 25kg

2 x 10 x 27.5kg

Hammer 30s

3 sets x 8kg

Preachers

3 x 10 x 20kg

[Ronin]

88.35kg

Cals in - 2030, 194P, 282 C, 18F

Cals out

Cardio, 60 min, 1094cals

Hacks

2 x 10 x 100kg

10 x 120kg

Leg Press

3 x 15 x 240kg

SuperSet with

Leg Extension

2 x 20 x 90lb

17 x 90lb

Lunge

3 x 24 x 13kg

SuperSet with

Leg Curl

3 x 15 x 80lb

Calf Raise

10 x 257kg

9 x 257kg

7 x 257kg

SuperSet with

Seated Calf Raise

20 x 30lb

15 x 30lb

17 x 30lb

[Ronin]

87.95kg

Cals in - 2233, 211P, 308C, 20F

Cals out

Cardio, 60 min, 1092 cal

Seated Row

3 x 10 x 150lb

Lat Pulldown

3 x 12 x 120lb

9 x 120lb

Kroc Row

3 x 12 x 43kg

Good Mornings

10 x 40kg

10 x 60kg

12 x 60kg

Underhand Close Grip Pulldown

2 x 15 x 105lb

12 x 105lb

SkullCrusher into CG Bench

3 x 10 x 25kg

Tri Pushdown

3 x 10 x 60lb

Single Arm Tri Pulldown (per side)

3 x 20 x 20lb

Was really struggling to get going this morning, energy was about the lowest it's been. I'm putting it down to the cal deficit, so I'm not too worried, I'll just soldier on. Might have a wee bit of a cheat on Sunday though, as long as I continue to be good til then.

[Ronin]

87.55kg

Cals in - 1642, 102P, 267 C, 22F + a big plate of Shepherds Pie, no idea of macros.

Cals out

Cardio, 60 min, 1078 cal

DB Shoulder Press

10 x 13kg

2 x 10 x 16kg

Shoulder Killers

2 sets @ 5kg

DB Shrugs

3 x 10 x 43kg

Machine Shrugs

15 x 300lb

2 x 15 x 285lb

Woodchops

3 x 20 x 30lb

Weighted Situps

3 x 15 x 10kg

[startinfromscratch]

good to see you mixing it up bro!

you should try the calorific excess plan, its awesome :pfft:

[Ronin]

good to see you mixing it up bro!

you should try the calorific excess plan, its awesome :pfft:

Cheers bro, looks like you had a good trip.

Ummm, is that an actual diety plan, or code for eating a shitload? :?

Either way, I'm going with my plan for today. Although rather than a cheat, it's really just more of a re-feed. Still eating pretty much the same foods, just more of them today. Amongst my recent readings was some information on leptin. Seems too many low-cal days can cause reduced leptin levels, which is bad, so planned higher-cal refeed days are necessary to bump leptin back up, and keep things ticking along in the ole fat-loss department. So say the men in the lab-coats anyway.

Also done a bit of reading on Lyle McDonald's version of a PSMF plan. Intriguing. Could be the next challenge.

[Ronin]

89.5kg

2kg up since Friday. I can't believe that can all be fat gain from yesterday's refeed. But it is fucken annoying the shit out of me that I'm heavier than I was a week ago. I'd love to be able to kid myself that it's really muscle gain, but...

In

2185 cal, 192P, 298C, 30F

Out

Cardio 60min, 1150cal

Deads

5 x 105kg

5 x 120kg

5 x 140kg

5 x 155kg PB

1 x 180kg

2 x 0 x 185kg

Bench

5 x 52.5kg

5 x 57.5kg

5 x 62.5kg

5 x 67.5kg

2 x 72.5kg

Ran out of time for squats. Tried switching the order today so I could have a crack at deads with a fullish tank. Was really hoping to hit the 185 today, but it remains out of reach. Actually the whole thing was more of a grind than it should've been. The 5 x 155 was enough of a struggle that getting the 180 was a surprise.

[Ronin]

88.65kg

In - 2108cal, 185P, 306C, 19F

Out -

Cardio, 60min, 1124cal

DB Press

3 x 10 x 21kg

Flies

3 x 12 x 8kg

Cross-overs Supersetted with Cross-unders

15 x 50lb 20 x 20lb

15 x 50lb 20 x 20lb

14 x 50lb 18 x 20lb

Inc BB

8 x 40kg

10 x 40kg

9 x 40kg

BB Curl

3 x 10 x 27.5kg

Hammer 30s

3 sets x 8kg

Preachers

3 x 10 x 20kg

[Ronin]

87.5kg

In - 2022cal, 184P, 291C, 18F

Out

Cardio 60min, 1111cal

Hacks

10 x 100kg

2 x 10 x 120kg

Leg Press

2 x 15 x 240kg

10 x 260kg

SuperSet with

Leg Extension

2 x 20 x 90lb

12 x 105lb

Lunge

2 x 24 x 16kg

12 x 16kg

SuperSet with

Leg Curl

3 x 15 x 90lb

Calf Raise

2 x 10 x 257kg

7 x 257kg

SuperSet with

Seated Calf Raise

3 x 20 x 30lb

[Phedder]

How're you finding the low fat diet?

[Ronin]

All good thus far. I've had a few days of feeling kinda low on energy and in need of a nana nap, but I put that down to the reduced calories more than the reduced fat.

[Phedder]

Did you have the same low energy feeling on the keto diet though? Both were reduced calorie so seems fair to compare the low carb or low fat. There's been quite a few cohort studies done comparing low carb and low fat diets, could be worth looking up a few. Most I've read seem to slightly favour the low carb, mainly for the benefits a healthy fat intake has on the heart, not to mention testosterone etc. I think even dropping ~50g carbs and adding ~25g fats could make a difference to how you're feeling, some olive oil on a salad etc. I understand low carb because it puts you into ketosis which has it's benefits, but low fat just seems to be done as an easy way to drop calories? Just some food for thought mate, keep up the work in the gym :clap:

[Ronin]

Did you have the same low energy feeling on the keto diet though? Both were reduced calorie so seems fair to compare the low carb or low fat. There's been quite a few cohort studies done comparing low carb and low fat diets, could be worth looking up a few. Most I've read seem to slightly favour the low carb, mainly for the benefits a healthy fat intake has on the heart, not to mention testosterone etc. I think even dropping ~50g carbs and adding ~25g fats could make a difference to how you're feeling, some olive oil on a salad etc. I understand low carb because it puts you into ketosis which has it's benefits, but low fat just seems to be done as an easy way to drop calories? Just some food for thought mate, keep up the work in the gym :clap:

Na, keto felt nothing like this. Today was one of those days. Weights session took almost twice the time it normally should have, rests between sets just kept getting longer, arse was dragging on the ground, and EPOC lasted a lot longer than normal.

As of next week, I'll be dropping cals a bit further, by losing some carbs. Nice point there Phedd, cheers. It's one of things that you know for yourself, but kinda need someone else to point out anyway . So I think I'll cut a few more carbs and replace with a little extra fat. At the same time, I'll be changing my training a bit. Thinking of dropping 20mins off my cardio, and swapping weights to more of a higher intensity/lower reps sorta setup. The reason being that the last few days it's seemed to be endurance that's suffered in the workout. I can move the weight ok, but as the sets progress, energy and performance have been plumetting.

So we'll see what happens. Gonna catch up with a trainer tomorrow and nut something out.

Anyway, tonight on the muppet show...

87.05kg

In - 2090cal, 186P, 284C, 28F

Out -

Cardio, 60min, 1069cal

Seated Row

3 x 10 x 165lb

Lat Pulldown

2 x 12 x 120lb

11 x 120lb

Kroc Row

3 x 12 x 46kg PB

Good Mornings

12 x 60kg

2 x 12 x 70kg

Neutral Grip Pulldown

12 x 105lb

10 x 120lb

7 x 120lb

SkullCrusher into CG Bench

3 x 10 x 25kg

Tri Pushdown

3 x 10 x 60lb

Single Arm Tri Pulldown (per side)

3 x 20 x 20lb

[Ronin]

86.9kg (2.6kg loss since Monday )

In - ~2500cal Re-feed :grin:

Out

Cardio, 60min, 1074cal

Shoulder and abs session with the Torturer today, pretty farkin brutal, and didn't write it down. Sweating like a whore in church by the end of it, and ab OMS is setting in already.

Decided to go for a refeed today instead of Sunday to see what sort of difference it makes. I figure it probably makes more sense to do it on a training day so the added cals can go towards growth rather than storage. And hopefully increasing leptin levels prior to 2 days of no training, combined with going back to deficit, will mean continued fat loss over the weekend. We shall see

[Ronin]

87.3kg

In - 1564cal, 193P, 122C, 34F

Out

Cardio, 60min, 1108cal

Bench

5 x 6 x 60kg

5 x 65kg

Inc DB

2 x 6 x 21kg

6 x 18kg

Fly

3 x 8 x 11kg

Inc Fly

3 x 10 x 8

X-under

20 x 30lb

19 x 30lb

10 x 40lb

Bench (dropset)

5 x 50kg

5 x 40kg

9 x 30kg

15 x 20kg

Just trying something different today, with sets & reps. Hoping to combat the lower energy levels as intake drops. Seemed to work today, but obviously it's too early to make any definitive statements. Also first time ever trying a dropset, kinda embarrasing getting to the point where you can't even lift an empty bar :grin: .

As generally happens, my arms ended up feeling more worked than my chest :roll: