Growths Journal

[jono]

btw even arnold did dl :grin:

[deegee]

Looks good there, ewverytime I am cutting down I nearly always have a week or two when things go wrong and I put on weight, it always seem to come off the following week. I think I get to the stage you need to tweak the diet weekly.

[Varven]

Growth, care to share a bit about the diet.. cause Im cutting as well and have hit a plateau.

Hows the cardio btw.. honestly Im very slack at cardio, especially hard to get time for it with exams around

[wilty]

awesome work man keep up the great work

[Growth]

btw even arnold did dl :grin:

lol, yeah ill get the dls happing on friday.

[Growth]

Looks good there, ewverytime I am cutting down I nearly always have a week or two when things go wrong and I put on weight, it always seem to come off the following week. I think I get to the stage you need to tweak the diet weekly.

Thanks buddy. Yeah its kind of inevitable that you will plateau in weight loss without further adjustment. I think your right, i need to adjust the diet on a weekly basis.

[Growth]

Growth, care to share a bit about the diet.. cause Im cutting as well and have hit a plateau.

Hows the cardio btw.. honestly Im very slack at cardio, especially hard to get time for it with exams around

Sure mate, ill post some details after my next workout post.

[Growth]

awesome work man keep up the great work

Thanks mate

[Growth]

Todays Workout

Cardio

250cals Burned

Decline crunches

BW x 12

15 x 12

15 x 12

15 x 12

Swiss Ball Crunches

BW x 12

15 x 12

15 x 12

15 x 12

Standing BB Calf Raises

120 x 20

160 x 16

200 x 12

240 x 8

240 x 8

120 x 30

Seated Calf Raises

ST x 12

ST x 12

ST x 12

Had a good rest day to day. Managed to hit out 250 calories on the bike in about 20 minutes, which is good for me because im really out of shape when it comes to cardio. Just finshed with a couple of ab and calf exercises. Now that rest day is over i cant wait to hit the legs tommorow, for some reason i cant wait to get on the hack machine and pump out some sets

[Growth]

In regards to diet. I have had a bit of a shuffle up today. Ive decided i have to get really serious with this diet if i want to achive the goals i want. So the only form of protein i will be now taking is strictly lean meat (your probabley thinking i should have done this a while ago). So i will make up most of my protein with tuna, and the rest with beef, im gonig to cut down on the chicken, not thats its fatty, just for a change in menu. Carbs are going to be dropped just slightly in favour of more protein. Fats will stay about the same, i guess it may drop slightly due to the fact i wont be having any animal fats now. Im going to cut dairy products right out (looks like tunas on the menu for breakfast :wink: )

As far as calories go i want to get it just below 2500cals and see what happens with the new macro changes. The new ratio is about 72/10/18 Protein/Carbs/Fats. I may throw in a total ban on carbs one day a week, possible today because i need little energy for todays type of workout.

Hopefully i wont gain again, if i break even this week ill be happy, and if next week i drop again then things will have gone to plan.

[Marcus]

Hey Growth another thing you may want to try is have one high carb day per week.

[Growth]

Hey Growth another thing you may want to try is have one high carb day per week.

Yeah thats an idea too, perhaps leg day would be a good day for a carb up :grin:

[jono]

hope the new diet works out

[sponge]

In regards to diet. I have had a bit of a shuffle up today. Ive decided i have to get really serious with this diet if i want to achive the goals i want. So the only form of protein i will be now taking is strictly lean meat (your probabley thinking i should have done this a while ago). So i will make up most of my protein with tuna, and the rest with beef, im gonig to cut down on the chicken, not thats its fatty, just for a change in menu. Carbs are going to be dropped just slightly in favour of more protein. Fats will stay about the same, i guess it may drop slightly due to the fact i wont be having any animal fats now. Im going to cut dairy products right out (looks like tunas on the menu for breakfast :wink: )

Ever tried carb cycling with one carb up day a week? I had a friend who did it, and it worked VERY well for him. He used test to maintain muscle and hardly even did cardio yet the fat sure came off him very nicely.

Dude I don't think you should eat just beef and tuna. That sounds terrible.

Every food group has an advantage if you restrict yourself to one or two then surely you aren't getting the benefits.

[Growth]

hope the new diet works out

Cheers mate i do to.

[Growth]

Ever tried carb cycling with one carb up day a week? I had a friend who did it, and it worked VERY well for him. He used test to maintain muscle and hardly even did cardio yet the fat sure came off him very nicely.

Dude I don't think you should eat just beef and tuna. That sounds terrible.

Every food group has an advantage if you restrict yourself to one or two then surely you aren't getting the benefits.

No i havent actually tried carb cycling, at least not intentionally. I may give it a go if the weight wont come off.

Well other than chicken i dont really think there are that many other useful types of meat, and ive been eating a lot of chicken for the past couple of months, its simply a choice for some more variation. Personally i find keeping a good diet to be quite hard, and to mix it up, not dissimilar to how i mix up exercises in my workouts, keeps it interesting, new recipies etc. I dont think by excluding chicken for a while that i am going to miss out of anything special.

[sponge]

what about your old favourite, eggs?

[Growth]

what about your old favourite, eggs?

Yeah i still have the odd eggwhites with low fat milk mixture, havent for a while though, im not a fan of frying them so i dont have them that often due to the fact that i only have them raw.

[sponge]

Throw 'x' whites into a gluss jug and microwave it for a minute before putting it into a shake! You could add a scoop of whey or some other form of flavouring depending on your carb intake of course..

As you may know, raw eggs don't get digested very well anyway so hopefully microwaving them for a minute cooks them enough *crosses fin gers*

[Growth]

Todays Workout

Front Squats

60 x 10

70 x 10

80 x 10

90 x 10

95 x 6

Hack Squats

2pps x 10

3pps x 10

3ppx x 10

3pps x 10

3pps x 10

4pps x 8

4pps x 8

1pps x 20

Leg Extensions (1 Leg)

66 x 6

72 x 6

78 x 6

SLDL

60 x 12

100 x 10

100 x 10

100 x 8

Lying Leg Curls

48 x 12

48 x 12

48 x 12

Todays workout was pretty good, got a pb in fronts then went over to the hacks machine. Loving the hack squats, only my second time doing them iand i find them really good for hitting the quads. Finished the quads with some leg extensions. On to the SLDLs, i didnt really want to go to hard with these today, so i just eased back into it, i didnt even lift more than my 1st usual set. Also took it easy of lying leg curls, during both of these exercises i felt slight twinges here and there, hopefully next week i can start pounding them once again.

[jono]

impressive hacks. must have some big quads...

[Growth]

impressive hacks. must have some big quads...

Not particularly, strength doesnt directly equate to size, your quad size blitzes mine by a few inches. Realling loving the hacks though, it feels similar to a regular squat but you get that confidence that you can go really deep and if it goes to the shit then you wont get an awkward pin or get hurt.

On a side note, i thought the back was on the mend, however about 30 minutes ago i bent over to pick something up, and apon comming back up i got the same intense pain as i did when i injured it, it feels like a nerve or something, a quick sharp shooting pain, my back i a tad sore now and any movement that is similar to that aggrevated it. Damn. I guess its off to the physio tommorow to see what they have to say.

[jono]

impressive hacks. must have some big quads...

Not particularly, strength doesnt directly equate to size, your quad size blitzes mine by a few inches. Realling loving the hacks though, it feels similar to a regular squat but you get that confidence that you can go really deep and if it goes to the shit then you wont get an awkward pin or get hurt.

On a side note, i thought the back was on the mend, however about 30 minutes ago i bent over to pick something up, and apon comming back up i got the same intense pain as i did when i injured it, it feels like a nerve or something, a quick sharp shooting pain, my back i a tad sore now and any movement that is similar to that aggrevated it. Damn. I guess its off to the physio tommorow to see what they have to say.

you must have some fairly big quads, if your using 4pps with full rom..

lol i fear the hacksquat machine @ my gym.

regular squats i feel totally safe, and i like to really push the limits

you might have a vertibrea compressing a nerve or somthing.

[Growth]

regular squats i feel totally safe, and i like to really push the limits

Yeah its just a confidence thing i guess, i suppose if i really wanted to get over it i would intentionally get pinned once just to see what its like.

you might have a vertibrea compressing a nerve or somthing.

Mmmm. Hopefully its nothing to serious. I think its time i invested in a joint formula again, starting to get some tendonitus creeping back in.

[jono]

regular squats i feel totally safe, and i like to really push the limits

Yeah its just a confidence thing i guess, i suppose if i really wanted to get over it i would intentionally get pinned once just to see what its like.

you might have a vertibrea compressing a nerve or somthing.

Mmmm. Hopefully its nothing to serious. I think its time i invested in a joint formula again, starting to get some tendonitus creeping back in.

if you have good form on squats, the WORST that can happen if you fail is you get pinned. so .. squat away!! :twisted: