Rookie: Road to rippedness and first comp

[Rookie]

New diet as of today:

M1 cup of oats, protein

M2 cup of brown rice and meat

M3 protein shake (add some cals to it)

M4 Cup of white rice, chicken.

M5 shake and fruit.

Train

PWO Protein and 100 gram of dextrose in water

Dinner Meat, salad/veges and Kumra/potatos

M7 4 slices of toast with peanut butter on em

Sounds like a solid plan to me, just took the advice from GF and MZ with adding carbs in at every meal to make my body build up to having more.

Rookie

[TonganTerror]

sounds like you got good company in your gym If im reading right mikezero trains same gym mean motivation right there :nod:

[TonganTerror]

I think you should not worry about putting on x amount of kgs, just focus on getting stronger and don't force the weight gain too much. I regret putting on weight as quickly as I did, wasted a lot of time cleaning myself up where I could have been gaining slow and steady. Don't try and lose any weight for the next couple of years at least, just slow bulk/maintain for that time & aim to get stronger every week. This doesn't mean you have to get any fatter though over the course of that. And, as GF said cut to what? IMO you have to be pretty experienced with training/eating to do a successful cut without losing a ton of muscle.

Also you should add carbs to M2 & M3, even if just a small amount. Drop the olive oil, you don't need it esp with beef. You want to build up some carbs in your system before training. Add in olive oil in your early meals later on if you need it to get in extra calories but I think that's a long way away... Focus on building up your carbs first. Eat clean & consistent and not too much junk food and you'll be sweet.

this highlighted part was all I was getting at building strength and muscle as oppossed to a lot of useless fat...

[tomsammce]

Just read this,

Firstly, geneticfreek - your are talking shit as usual, there is no point to putting on bodyfat for the sake of it. being heavy with bodyfat doesnt make you stronger nor is it easier to put on muscle when u are 30% bf compared to 20% bf... both are fat. if rookie asked me i would say get your bodyfat to 10-15% and then build muscle and gain strength from there, its healthier, more rewarding and actually easer to get good results when you are leaner.

secondly, Rookie - good on you for creating at journal, i look forward to reading your progress nd see how you go training wih someone of high calibre.

[PeterDolan]

Rookie, I'm with TT here, the more "weight" you add, the higher you weight class and your goals aren't all that high for your weight class. Good on you for doing this and shooting for something but surely you are competing to win. At 100kg, how much do you plan to lift? Are those numbers gonna be competitive?

Anyway, good luck and regardless of whose advice you use I hope you make the most of it

[Rookie]

Rookie, I'm with TT here, the more "weight" you add, the higher you weight class and your goals aren't all that high for your weight class. Good on you for doing this and shooting for something but surely you are competing to win. At 100kg, how much do you plan to lift? Are those numbers gonna be competitive?

Anyway, good luck and regardless of whose advice you use I hope you make the most of it

Cheers mate, I've been powerlifting for just over two months so I'm not gonna get ahead of myself. I don't intend to be a competitive PLer by any means, just enter comps and do better every time. Will make sure I stay under 90 for the meet to stay in that class.

I will take a slow and steady approach suggested by MZ, however guys like GF said if gain "some" fat, so be it.

My goals at a 100kg would be a 150-60 bench, 250 deadlift, and a 200 squat.

For the mean time I'm just taking every meal as it comes and every session as it comes.

Cheers guys for you input

[TonganTerror]

ok sack so your saying put on muscle just as I am saying but your advocating putting on more fat than he is already carrying so hes 22% now and so by sticking to your rule of thumb when he gets to 100kg he could be well over 30% bf Thats no fucken good for anyone especially not himself.

Rookie back to original thought of mine watch your BF bro if you end up 30% BF your metabolism be slow as shit and you wont feel very good at all ......

Yup, and he states he don't care about bf-hence my advice. YOu know you are getting enough cals in if you are gaining fat. Not everyone likes to stay lean so they can have a vein in their forarm and use it as their avitar.

not gonna infect his thread but will send you a pm Genetically Fat ....

[PeterDolan]

I think that if you can add in some cardio at a time separate from your workout it should keep BF in check or at least slow down it's gain. Gotta remember that not all fat deposited is gonna be subcutaneous!

[Rookie]

You are right PD, I'll be doing 30min pre breakfast, everyday. For that purpose and also to get metabolism revving as I'm not a big eater by any means.

Good to see some people are agreeing here :roll:

[genetic freek]

ok sack so your saying put on muscle just as I am saying but your advocating putting on more fat than he is already carrying so hes 22% now and so by sticking to your rule of thumb when he gets to 100kg he could be well over 30% bf Thats no fucken good for anyone especially not himself.

Rookie back to original thought of mine watch your BF bro if you end up 30% BF your metabolism be slow as shit and you wont feel very good at all ......

Yup, and he states he don't care about bf-hence my advice. YOu know you are getting enough cals in if you are gaining fat. Not everyone likes to stay lean so they can have a vein in their forarm and use it as their avitar.

not gonna infect his thread but will send you a pm Genetically Fat ....

Do what you want Jungle boy. No bodies like yourself don't bother me. Is that the arm you use to wank yourself off all over your posts?

[tomsammce]

Yup, and he states he don't care about bf-hence my advice. YOu know you are getting enough cals in if you are gaining fat. Not everyone likes to stay lean so they can have a vein in their forarm and use it as their avitar.

not gonna infect his thread but will send you a pm Genetically Fat ....

Do what you want Jungle boy. No bodies like yourself don't bother me. Is that the arm you use to wank yourself off all over your posts?

hey come on guys, this isnt fair on rooklie, he isnt a dreamer or time waster so we should all help him out without our egos taking over ok

[Rookie]

Cheers Tom! Yeah this is risk I took with posting my journal coz I've had people tell me oh cut down first blah blah, and people say gain size.

A cut which is usually 12-20 weeks can be spent wisely on gaining size and strength though. I will like I said take it slowly and keep an eye on fat gain.

Oh I must say lats have never been this sore, all that volume seems to be doing me some good.

So tonight will be posterior chain, coach said will be a hard session so it should be good!!

[Phedder]

Sounds like Rookie's made up his mind and settled on a plan of attack. Lets stop polluting his journal with personal attacks and let him get on with that plan of attack. Go hard Rookie, no holding back! Look forward to seeing your progress :grin:

[Beowulf]

Sounds like Rookie's made up his mind and settled on a plan of attack. Lets stop polluting his journal with personal attacks and let him get on with that plan of attack. Go hard Rookie, no holding back! Look forward to seeing your progress :grin:

Well Said!

[Rookie]

Sounds like Rookie's made up his mind and settled on a plan of attack. Lets stop polluting his journal with personal attacks and let him get on with that plan of attack. Go hard Rookie, no holding back! Look forward to seeing your progress :grin:

Cheers mate, appreciate it. Def gonna give this everything I've got. Next week should be good though, have been invited to train legs with a mate- he trains mentally hardcore and is known to make people spew up.

that report should be good :shock:

[Beowulf]

I'm pretty interested in how to induce vomiting during and or after an exercise session so I will look forward to that entry man in other news kutgw!!

[Mike Zero]

Don't do fasted cardio. You're trying to put on muscle, eat as soon as you get up. IMO fasted cardio should be one of the last resorts in losing weight, not worth the risk of muscle loss. You're fairly active aren't you? Walking to gym etc. That should be enough. Maybe you could add some cardio that's going to get your HR up once or twice a week on your rest days.

Also drop the toast from meal 7. If you're trying to control your fat gain cut out carbs from your last 1 or 2 meals. Or make sure it's a complex carb, eating toast is almost like eating sugar. Your previous bed time meal was all good.

Diet for losing or gaining weight should always be about small changes.

[Rookie]

Cheers mate, yeah was just suggested by a friend. The meal plan was influnced by him too. Alright, will just have cottage cheese before bed.

Dinner is usually 90mins after training so kumara and meat is ok? usually around 8 30pm

What you think about creamed rice post w/o compared to dextrose?

Yeah I do walk quite a bit so makes sense then. Will do as you suggested.

Always good to get advice from experienced guys

Rookie

[PeterDolan]

Unless you are unfit as hell, walking wont get your heart rate high enough

[Dr Squat]

All sounding a bit complicated to me. The hardest part is learning to eat every 2-3 hours. So I would suggest you just simplify it and have a serve of carbs and a serve of protein every 2-3 hours and make sure you are consistent. Don't try to be too clever and over think it. Once you have learned to eat regularly then you can worry about the detail. No doubt some of the more "experienced" members will be all over this advice with their cottage cheese and kumara.

[Rookie]

All sounding a bit complicated to me. The hardest part is learning to eat every 2-3 hours. So I would suggest you just simplify it and have a serve of carbs and a serve of protein every 2-3 hours and make sure you are consistent. Don't try to be too clever and over think it. Once you have learned to eat regularly then you can worry about the detail. No doubt some of the more "experienced" members will be all over this advice with their cottage cheese and kumara.

Cheers Doc, yeah I did that today. Ate protein and carbs every two hours. I've always been told to keep it simple. Yes detail does complicate things a bit too much. That reminds me, I'm off to obliterate the posterior chain- I may be some time......

[startinfromscratch]

i think this will be a good journal rookie. good luck, as others have said, eat big and clean, smash tin, and your goals will fall into place.

[Rookie]

Cheers mate: Just got back from posterior chain- some exercises I'm not used to but always good to learn.

Some powerlifting which was good:

Safety bar box squats:

65x5, 65x5, 105x3- including 40kg chains , 105x3 same as before, 155x1- hit the box and got put on my ass again :shock: 155x1- cheated by bouncing off the box this time :x

Reverse hacks: 1 plate a sidex8, 2platesx8, 3platesx8

Leg curls: 36x8, 36x8, 36x8

Speed deads: 140x6x1 (6 singles focusing on getting the bar up as fast as possible- Andy Bolton style)

That was it...

Shoulders and tri's tomorrow and massage Friday with quads on Sat.

Recap: All in all it was a good session indeed, was a bit time consuming because of the fact that we had another guy there so the intensity wasnt as great as yesterday. Stoked to be hitting 105 on the box since I haven't squatted in a while but still a long way away from my goal strength.

Had a chat with coach today about the approach I'm taking towards my goal.. Basically as MZ said, dont focus on x amount of kgs, just get stronger week by week and size will follow. 100kg+ is most likely a long term goal, looking at 2yrs+ to be realistic.

I am very lucky to be training with someone who has been there and done that, so much knowledge and the best advice I've ever been told. Also he will be helping me to reach my goals for the meet and even exceed them maybe.

My advice to anyone is, forget about your ego, we think we may know "so much" and are "experts" but till you've done the hard work and have put up the numbers we're all just novices really

[TonganTerror]

Unless you are unfit as hell, walking wont get your heart rate high enough

presuming your talking bout street walking bro ???Incline treadmill works just fine as you know :nod:

My advice to anyone is, forget about your ego, we think we may know "so much" and are "experts" but till you've done the hard work and have put up the numbers we're all just novices really

And even then your still learning my training partner been in and around gyms 25years and still he comes up with some thoughts and plans and techniques almost daily.

Looking forward to your progress rookie having the best people around you is such a major leg up in this game of mass and strength!!

[Rookie]

Yeah you're right, my coach said he's still learning as well!!

Personally I have found that if you put in the hard yards and prove to someone you're willing to do whatever it takes it will make them faith in you even more. I always used to question people, why this and not that blah blah.

Listen to those who are knowledgable and you cannot go wrong!!!!