My Training and Diet Journal!!!

[wolf116]

I'm going to put everything I have into this 100%

I've had 3 weeks off lifting due to over-training and illness.
In that time I lost 5Kgs.

Stats:
185cm (6"2)
84Kgs
Body fat: flexing reveals a six-pack

My goal is to build lots of lean muscle!

I'll give a detailed description of my training and diet every day!

My first week will be very light because I still have a snotty nose.

Warboss Alex will be helping me out!

Max 1 rep
Squat 120Kgs
Bench 85Kgs
D.L 160Kgs

I start tomorrow :box:

 

[emelec]

good luck!

 

[Quagmire911]

Get ready to see results

Unless you were quite ill and didn't eat for a day or two, I doubt that 5kg would all be muscle. If it was from illness, I've noticed this weight comes back fast. As you probably already know, you weigh different amounts throughout the day. I think it better to treat my weight as a range rather than a single weight. If the range increases over the weeks, that is good. You can weigh 180 in the morning and be 188 after dinner, there is a lot of variables.

Quagmire

 

[wolf116]

Woke up this morning, and I'm too sick to even go to school.
I guess I should start next week because last time I trained sick I was out for 3 months!

 

[Quagmire911]

Start popping the vit c tablets at once!

 

[Warboss Alex]

Yup, double up on your vitamin c.. up to 10g a day.

 

[wolf116]

Week 1, Monday

DIET

I had no appetite due to being inactive for so long. I will be eating a lot more in the near future.

8:00am Meal 1: 1 lamb stake, snow peas, 5 fish oil tabs

Shake: Whey + 2 Eggs + flax oil

12:00 Meal 2: 2 boiled eggs, 2 short cut bacon, zucchini

Shake: Whey + 2 Eggs

4:00 Meal 3: 1 lamb stake, half a cucumber, mayonnaise

Pre WO: 1.5 scoops whey
6:00 WO:
Post WO: 2.5 scoops whey, apple

9:00 Meal 4: feta cheese, snow peas, green tea

11:00 Shake: Whey + 4 Eggs + blue berries + flax oil, 5 fish oil tabs


I had 2 liters of water with a bit of "lemon squeeze" in it(99.9% lemon juice)


TRAINING

just a lite one to ease me into it again

Squats 3 x 5 @ 60kgs
straight leg D.L 2 x 8 @ 40kgs
seated calf's 2 x 12 @ 25kgs

cardio:

10 min BMX bike ride to and from lifting
45 mins basketball

 

[wolf116]

Week 1, Tuesday

DIET


8:00am Meal 1: 200g chicken, 1 capsicum(pepper), snow peas, mayo, half a shot of olive oil

Shake: Whey + 4 Eggs + flax oil

12:00 Meal 2: 2 short cut bacon, 3 scrambled eggs, heaps of mushroom, shallot, cracked pepper, heaps of mozzarella cheese

Shake: Whey + 4 Eggs + creme + blue berries

4:00 Meal 3: nothing fell asleep


6:00 still asleep


8:00 Meal 4: kangaroo roast, salad with cucumber, lettuce, red onion, garlic, lemon juice, balsamic vinegar, olive oil, mozzarella cheese

11:00 Shake: Whey + 2 Eggs + blue berries, 5 fish oil tabs


I had 4 liters of water with a bit of "lemon squeeze" in it(99.9% lemon juice)

I'm still working my way up to my goal diet. The amount of food I need would make me spew ATM.


TRAINING

Abs
crunches 20kgs on chest 3 x 10
hanging leg raisers

cardio:
skipping 10mins

 

[wolf116]

Week 1, Wednesday

DIET


8:00am Meal 1: small piece of kangaroo roast, small salad, 5 fish oil tabs

Shake: Whey + 5 Eggs + creme

12:00 Meal 2: kangaroo roast + snow peas + mozzarella cheese

Shake: Whey + 5 Eggs + creme

4:00 Meal 3: 2 short cut bacon, 3 eggs, broccoli, mushrooms, cheese, shallots, 3 fish oil

Pre WO: 1.5 scoops whey
6:00 WO:
Post WO: 2.5 scoops whey, apple, instant brown rice + dollop of creme

10:00 Meal 4: Beef stir-fry with 1 pepper + broccoli + shallot + soy sauce, 5 fish oil tabs

11:45 Shake: Whey + 4 Eggs + blue berries + flax oil + LSA


I had 4 liters of water with a bit of "lemon squeeze" in it(99.9% lemon juice)

I'm really struggling to cram in enough food. I'm full when I wake up! I'll try harder tomorrow


TRAINING

Bench 1 x 3 @ 75kgs
incline BB 3 x 8 @ 23kgs
chins 4 x 6 @ body weight (needed to help myself up on a few)
hanging leg raisers 2 x 10

cardio:

10 min BMX bike ride to and from lifting

 

[wolf116]

Week 1, Tuesday

DIET


9:00am Meal 1: 2 short cut bacon, 3 eggs, broccoli, shallot, garlic, 1 pepper, cheese, mushroom, half a shot of olive oil


12:00 Shake: Whey + 6 Eggs + creme + blue berries + flax


4:00 Meal 2: 2 short cut bacon, 2 sausages, 3 scrambled eggs, heaps of mushroom, shallot, cracked pepper, heaps of mozzarella cheese

I had to chuck some of this out because I would have spewed


7:00 Shake: Whey + 6 Eggs + creme + blue berries + flax, half a shot of olive oil


11:00 Meal 3: half a cucumber with mayo and cheese. Whey + 2 eggs + LSA + flax

I had 4 liters of water with a bit of "lemon squeeze" in it(99.9% lemon juice)


That was pathetic! I just couldn't get it all in. It took my an hour to try and eat meal 2! The thought of eating my stake I had planed makes me feel sick. I know I'll get used to it :box:

TRAINING

cardio:
skipping and streaching 15mins

 

[wolf116]

Week 1, Friday

DIET


8:00am Meal 1: very small portion of stir-fry (felt sick full)

Shake: Whey + 6 Eggs + flax oil + blue berries

12:00 Meal 2: 2 eggs, 2 short cut bacon, 1 avocado + lemon juice, cheese

3:00 Meal 3: whey + 6 eggs + flax, half a cucumber

Pre WO: 1.5 scoops whey
6:00 WO:
Post WO: 2.5 scoops whey, 2 bananas

1 kabana in between

9:00 Meal 4: Curry chicken with rice + 1pepper + mushroom + broccoli

11:00 Shake: Whey + 7 Eggs + flax + LSA, 5 fish oil tabs


I had 4 liters of water with a bit of "lemon squeeze" in it(99.9% lemon juice

Macro nutrient numbers soon.

TRAINING
Squats 5RM @ 70kgs
(I could do more but I was training alone, without a cage)
D.L 1RM@ 160kgs
back extensions @ 2 x 12 @ 10kgs
decline abs 2 x 10 @ 10kgs

I have trouble with my squats and back extensions. Maybe It's because of my tight posterior chain and pelvic tilt. I tried to do some G.H.R but It felt like I was going to tear a hamstring.

cardio:

10 min BMX bike ride to and from lifting

 

[wolf116]

I'm on holidays for weeks 2 and 3 so I won't be posting my diet.

I carbed up on Sunday with lots of junk food

The other days I have just worried about keeping my carbs below 40g's.
Except for Tuesday night when I got on the piss

Monday
I wasn't able to check what I should have been doing because I was staying at a friends. So I just did.

Shoulder press 3 x 5 @ 40kgs
inclined DB 3 x 8 @23kgs
under hand chins 4 x 6 bodyweight
hanging leg raisers 2 x 10 @ bodyweight

Thursday:
I trained at home today so I had to modify the program a bit

Straight Led D.L 3RM @ 105kgs
Hack Squat 2 x 8 @ 80kgs
G.H.R 2 x10-15 @ body weight (put my feet under a BB and did a sort of push up assisted GHR. Very hard for me!!! I can't even do one unassisted one.)
abs 2 x 10 @ 20

 

[Warboss Alex]

Check your email mate.

 

[wolf116]

Week 3, Monday

Bench 3 x 3 @ 77.5kgs
close grip 3 x 8 @ 50kgs
bent over rows 4 x 6 @50kgs (need to up the weight in these, too easy)
was supposed to do laterals but I don't know what they are so I did
DB flys 3 x 10 @ 7.7kgs
leg raisers 2 x 10

I don't feel satisfied with my effort on this workout.

 

[spesmilitis]

"I have trouble with my squats and back extensions. Maybe It's because of my tight posterior chain and pelvic tilt. "

What kinda trouble? What really helped me was using my hips instead of my back. Instead of pulling the weight up, I imaging thrusting my hips through the padding. Since the hips can't go forward because the padding is blocking them, your upperbody goes up. Squeeze the glutes to help your thrusting motion

http://www.sosuave.net/forum/showthread.php?t=117351

"
I carbed up on Sunday with lots of junk food "

Nnnnnnnnoooooooooooooooooooo. . . .
Look up sweet potatoes.

 

[wolf116]

Haha I know the food I should be eating but have you ever been on a carb cycled diet? The first week on it I would murder my mum for a donut! I usually hate donuts. You get used to it though. Besides thats one of the bonuses of the Anabolic Diet, junk food can be OK.
I'm on a variation of that diet.

I ate 4 boxes of timtams for breakfast!


Re: my tight posterior chain and pelvic tilt.
I have very tight gluts,hams and calf's. I would be able to perform the move fine if I had the flexibility.
I've done a bit of searching and stronglifts.com recommends leg swings. I'm getting there.

 

[Warboss Alex]

Now listen boyo, you're not on the Anabolic Diet and even then your carbloads should be 80% clean if you're interested in keeping health and bodyfat under control. You're having pwo carbs which is better for muscle gain overall but with the caveat that supercompensation on your loads occurs to a lesser degree since you will never be highly depleted. So the likelihood of fat spillover is greater.

In your case though (skinny and wanting to gain) anything is fair game on your carb loads (I will give you the details in an email) but the bulk of it should be from quality starches - rice/potatoes in your case as oats give you issues. By all means have some junk, I sure as hell do, but don't go thinking it's good for you or anything.. lol. Junk serves its purpose but it's still refined, processed food etc which tastes good but is bad for you. Remember that!

Over time your cravings for junk food tend to go away on a low carb diet anyway.

And why didn't you ask me if you don't know what lateral raises are? They're also called side raises. http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

 

[wolf116]

haha. sorry Alex

Yeah I understand that the cravings go away after a couple of weeks (well it did for me on the AD) thats why I just give in to them for the first 2 weeks because that only equals two days of junk food and feeling like complete cr@p that I never do it again. Although my six-pack has disappeared since quitting MMA, maybe I should be more careful I don't gain fat.

Lucky I did the right exercise then

 

[wolf116]

Week 4 Monday

Box Squats 3 x 5 @90kgs (2inch below parallel)
Stiff Leg Deadlifts 2 x 10 @60kgs
Glute Ham Raise 2 x 8 assisted
Seated Calf Raises 2 x 10 @20kgs

The powerlifters were paying me out for wanting to do a 20rep squat lol. I would have done it, but I don't think I'm ready yet. Also had to ride my push bike home.

I've been riding my bike to school as-well. 10mins each way
So I'm not doing fasted cardio anymore. How bad is this?

 

[wolf116]

Week 4 Wednesday

Incline BB Press 2 x 5 @ 60kgs
Shoulder Press 2 x 10 @ 40kgs I failed a few
Dumbbell Press 1 x 10 @ 23 and 1 x 8 @27.5kgs failed
Tricep Exercise 2 x 10-15 7.5kgs
decline abs 2 x 10 @ 10kgs

I'm going well with my diet. Almost spewed today! I'm a bit busy with homework to put it up though.

Alex could you comment on this please http://www.sosuave.net/forum/showthread.php?t=132124