Another Journal...

[Draft]

I will Rose! Mad Butcher has 10.99 chicken breast this week so its time to stock up anyway.

P.S. I also think that people should squat deep.

[Mr_Krabs]

If youre trying to grow anything less than a 200 g chunk of meat is a waste of time, go hard on the 300+ g red meat your body will love you for it :nod:

Gota eat muscle to build muscle! :twisted:

[Draft]

I agree! I do need to eat more! I went and brought 6kg of chicken and 1g of steak so shud do me for a week.

Saturday 24/10

Can't remember what I ate - fairly standard - 2,600 cals I'd say.

Trained quads/calves/bis

Squats: 60x12, 80x8, 90x8, 100x5

Front squats: 60x10, 70x10, 80x7

Leg press: 120x10, 160x10, 180x10

Seated calf raise: 20x14, 25x12, 25x10, 30x8

Calf extension: 120x6, 140x6, 160x6

Bb curl: 30x10, 35x10, 37.5x8, 37.5x6

Incline Db Curl: 10x10, 8x10, 6x7, 10x4

[rose]

1g of steak

:shock: Mate, I hope that was a typo eh. 2600? You know what I recommend... *cue broken record* :pfft:

[Travel Express]

Your goal is to get bigger right?? Eat more, i'm 80kg's now after eatting around 4000cals a day i'm assummng most of it is muscle as i can't see any new visible fat :pfft:

To try make eatting more a little easier... Try eatting Whole tins of tuna instead of half a tin. Even a small tin in the morning and the big tin at lunch.

[rose]

Your goal is to get bigger right?? Eat more... To try make eatting more a little easier... Try eatting Whole tins of tuna instead of half a tin. Even a small tin in the morning and the big tin at lunch.

Yep, I think I posted that back on page one... And I agree. 2600, I snort that at breakfast :shifty: Come on Nicko, you won't get fat. Promise. Cross my heart and hope to die. Eat more meat. Come join me in 3000-5000 calorie land, it's tasty! =P~ And you'll sprout more mussels! :jive:

[Draft]

3000-5000? Haha that will take a little more planning. I will get there though, when I started this I was only eating 2,300 and thought that would be sufficent - and I wondered why I wasn't growing.

As I updated my journal earlier today I sat there and watched my mate eat 2 steak pies (he's a skinny fat). Found I don't actually miss pies as much as I miss snickers bars...

[Draft]

b] Monday XX/10

Eats

Can't remember but definitely think I upped my cals, I don't keep track as well when I'm not at work. Prob should. My bad!

Lifts

Was chest/triceps today. My TP WOG'd again today so no spot.

Iso-incline Machine: 20x12, 30x8, 35x8, 40x5, 30x6

Decline Bb Bench: 60x12, 80x10, 90x5, 90x5

Db Flyes: 12x12, 16x8, 18x8, 20x8

Db Pullovers: 24x10, 26x10, 28x8

Seated tricep extensions: 20x10, 22x10, 24x8

Tricep pulldowns (rope): 28x7, 35x8, 42x6

Tricep pulldowns (bar): 42x8, 42x8, 42x5

Dips: BWx3 to failure

[Draft]

Tried to pick up my calorie intake today. Got to about 2,850. Try for 3,000 tomorrow. Was struggling after lunch to contemplate eating.

Im trying to work to a macro of 40/45/15 (protein/carbs/fat) as advised by Sir Steak. That comes to arround 300g/330g/52g. Not too concerned about getting it exact now I know how much I can eat.

The 300g of protein isn't a prob - I got about that today. My main problem now is to increase carb intake without getting to much more from the other groups?

Any sweet carbness sources anyone would care to think of?

[Travel Express]

Wholegrain Rice, Pasta, wholegrain breads, potatoes, kumara etc

[Draft]

Wednesday 28/10

Eats

Well today I tried to pick the calories up quite a bit. Was going out for dinner so thought it would be an okay opp to get somethign relatively clean but high cal. Didn't have time for a shake or anythign post w/o but hoped to get in a massive feed of carbs and fish (it was Japanese).

Ended up that we didn't get served for an hour an a half after ordering. Everyone was a little frustrated. Me more so, though I didn't want to explain to people that I was frustrated because I was wasting my post-training window. People think I'm weird enough already

Lifts

Deadlift: 60kgx12, 80x8, 100x8, 110x6, 120x5, 130x3, 130x1

Rack pull: 100x4, 100x4, 80x6

Lat Pull Down (back): 35x12, 49x8, 56x8, 63x6

Lat Pull Down (front): 35x10, 42x8, 42x8

Chins: Bwx3 :oops:

T-bar Row: 20x12, 30x10, 40x8, 50x8, 60x6, 60x5

Mil grip T-bar: 45x10, 45x8, 50x10, 50x8

[ThePman]

Me more so, though I didn't want to explain to people that I was frustrated because I was wasting my post-training window.

As many calories as you're getting, this isn't anything you'll need to be worried about.

[Draft]

As many calories as you're getting, this isn't anything you'll need to be worried about.

Really? Why's that?

Not questioning you - I've read some of your posts and your clearly know what you are talking about :nod: - just looking for an opp to learn from the learned 8)

[ThePman]

Most of the suggestions for the post-workout window come from research done on protein and/or carb intake after exercising - the only problem is that this research is done in fasted subjects.

It has to be, for control purposes, but that really doesn't match up with how most serious gym-goers actually eat. I don't imagine too many people are lifting weights without eating beforehand, and if it's later in the day, you'll have gotten several meals in you. This also assumes you're getting "enough" protein and carbs throughout the day, which you appear to be.

All that's really important is to have eaten protein (especially) and maybe carbs (depending on the workout) at some point within an hour or two of lifting, since you need to have amino acids and enough blood glucose to support exercise. Food doesn't digest all that quickly, so you'll have a sustained release of amino acids and whatnot to carry you through the session; suddenly there's no "magic window" when that happens.

It can't hurt to get a little more after the workout, mind you, but it's just not as critical as it's often made out to be. Now if you're dieting, the situation changes a little because you may not be eating enough beforehand to keep circulating aminos high. In that case, pre- and post-workout protein can become very important.

For high-calorie diets, it doesn't seem all that important because you'll create those conditions anyway.

[Draft]

Cheers for that, makes perfect sense.

Haha, man, there is such much learning involved in this - problem is so many people say different things theres very little you can take as gospel - until now I though the post w/o window was one of those.

Will keep it in mind when (/if) I cut

[Draft]

Thursday 29/10

Eats

M1: 1 Cup Rolled Oats, 200ml skim milk, 30g EatMe WPC

M2: 1 tortilla, 1 Can Tuna, 1/4 tub cottage cheese, 1 orange

M3: 300g chicken, 100g pasta, 100g veges

M4: 1 Cup Rolled Oats, 200ml skim milk, 30g EatMe WPC

Post WO: ON Shake, 1 Banana

M5: 300g steak , 100g veges, 50g lentils

M6: Cross-fire shake with skim milk + PB or sludge (to come)

Cals are starting to get up there. Mainly need to increase carbs no - will try add a baked potato or kumara at M2 or M4 or both.

Fats and Protein basically on the button for what I was aiming for.

Lifts

Db shoulder press (Seated): 15x12, 20x8, 22x8, 24x3, 17.5x7

Lateral Raises: 6x10, 8x8, 10x8, 80x5

Behind Neck MP: 30x10, 40x10, 50x6, 30x6

Upright Row: 31x10, 36x8, 36x8, 41x6

Reverse machine fly: 50x10, 60x8, 60x8, 70x5

Shrugs: 60x12, 80x8, 80x6, 70x7, 70x5

Behind Back Bb Shrugs: 60x10, 60x8, 60x8

[rose]

Cals are starting to get up there

Yay!

[Draft]

Day off today (Friday) body was feeling a little beat up (soft I kno) - was HIIT anyway so should be beneficial for mass gain (though maybe not LEAN MASS).

[rose]

Hello? Where are you? :-s

[Draft]

Ha, I'm still training and eating. In the middle of re-evaluating my split/goals so figured I'd actually start a proper log when I was working towards something rather than meandering towards a bigger body.

Semi-update: Food on weekend = Shit (away for weekend + a 21st), Training yesterday = PB on deadlift (140x3), barbell rose (60x5), lat pull downs (135 lbs x 5) and WG chins (BWx3 no spot after 7 sets of lat pull downs).

On a side note I trained at 2 different gyms over the weekend. I never realised how well used the squat racks at my gym are.

On Saturday I was the only one who even went near a squat rack the whole time (gym was packed) and on Monday (still weekend for me) the only person who used it was curling :puke:

[rose]

Nice work re PB's! Barbell Rose 8) Heh, was the curler momentum stylez?

[rose]

Funny sig. My unreliable spotter is trying to bench 120 for reps by the end of next week. He got to 115 on Tuesday. I asked him what followed benching 120 for reps. His answer, nothing, that's it, "I don't want to get any bigger" :roll: :doh: Rose sez "dude, you won't get bigger unless you eat. Have you gained any weight in the last 12 months? No, you haven't, you keep whinging about losing weight. You eat like a chick on a fucken rubbish weight loss diet!" :snooty: I might 'forget' I'm spotting him one day and keep him pinned til he stops talking utter shit 8)

[Draft]

Nothing worse than an unreliable spotter hey?

Also, speaking of "rubbish weight loss diets" heard a guy (yes guy) mention weight watchers yesterday...I threw up a little in my mouth.

Decided to semi-update today since I have basically set out how to train for the next few month (at least until next rugby season)

Legs yest - first time squatting and deadlifting in the same day for a long time. Speaking of no spotters, was doing good mornings without one yesterday and quietly wondered what would happen if I failed.

Noticed a dumb bitch who started using the squat rack as a stretching implement in the middle of me setting up.

Anyway, heres my training schedule atm:

Monday:Chest/Tri

Tuesday: Kickboxing (yay new skill)

Wednesday: Legs

Thursday: Kickboxing

Friday: Cardio/try and get more flexible

Saturday: Shoulders

Sunday: Back/Bis

Hmmm...2 weekend trainings - that may scare off my current TP.

Comments etc feel free to flick them my way (anyone with MA exp would be appreciated if my resistance/kickboxing split is incompatible!)

[rose]

Personally, I wouldn't put legs in the middle of two kickboxing days. Speaking from personal experience. IMO, if you want to get the most out of it and max out on legs day, I'd move it to Sunday (or Saturday).

[Draft]

Cheers Rose, I was thinking the same thing.

I just originally shift legs to Wed to fit round running (and to force my TP to train legs) but I think I will take your advice!