weight today 218.5
so after 3 days of eating above maintenance i see a spurt of weight.
my waist is 36.7. an inch more than 4 days ago, but i think this is just inaccurate, inconsistent measuring on my part.
however it does raise concern that the rapid weight gain was fat accumulation due to the sudden calorie excess.
only time will tell…2 1/2 more weeks on 4400 and then ill have better perspective.
weight 217
waist 36.5
weight 220.25
navel waist 37
waist 34
hips 39
neck 15.5
bicep 15.2
flexed bi 16.2
chest 43
flexed chest 46.2
leg 26
weight 220.5
waist 37
19th may = 212 pounds, 35 inch waist.
today 220.5 pounds, 37 inches.
8.5 pounds of weight gained for 2 inches on the waist.
this is a little faster than i had intended to gain on my waist.
id wanted minimum of 5 pounds per inch.
however i feel like my waist has actually grown (muscle wise) due to the heavy suats and deads.
also ive noticed my waist has evened out recently at 37 and im not seeing any more growth there.
so ill continue as is, and in another month ill re average and see if im on track.
finished my 8 week strength cycle yesterday.
as usual i tested my PRs
my bench went from 100 kg to 110kg.
my squat went from 117.5 kg to 150 kg.
so thats me now at a 1.5 x bodyweight squat! wohoo
thats me reached my strength target. I always said to myself that this was the landmark at which i would start toying with hypertrophy.
just got back from holiday - thats 9 days off the heavy lifting.
i didnt bodyweight workouts, swimming and alot of walking over this period, and i ate like an absolute pig.
stats:
weight: 224.25 pounds
waist: 34.8
navel waist: 38
hips: 40.2
neck: 15
forearm: 12.5
wrist: 7
bicep: 15.4
flexed bicep: 16.4
chest: 43.5
flexed chest: 47
leg: 26.5
even though ive stopped using the web based calculators for body fat and body comp i thought id see what the comparison was.
(the reason i stopped using them is because the bigger you get in both muscle and fat, the larger your % is regardless of how many inches measured were new muscle)
my average of the 3 calcs i used initially was 17.1% BF.
LBM 185.9
fat 38.4
this makes my total gains for the 2 month period 2.2 pounds of muscle and 10 pounds of fat, which is less than impressive.
ill post calipers version soon which should paint a better picture
calipers showed a BF of 17% as well (although i had to switch the person who measures which wil have ruined the consistency).
even if that is a misrepresentation then id probably still see less prenounced but equally crap results.
i will re measure all of this in 3 days for consistency.
so on roughly the 12th im going to tighten up the ship. less sloppy carbs at unplanned times.
im probably going to go down to 4000 cals again as well.
I will also be starting my hypertrophy program
Heres a pic of my overall bulk so far, just to make me feel better about a less than optimal last 4 weeks.
1st pic January 3rd 2008.
2nd pic July 9 2008
remember:
constant tension on isolation movements.
pause at top and bottom of the lift to remove elastic effect.
Day 1: Chest/Back
Chest
Exercise 1(Bench press): 3-4 sets, 6-8 reps - 80kg
Exercise 2(DB incline press): 3-4 sets, 8-10 reps
Exercise 3(flies): 3-4 sets, 12-20 reps (last set to fail)
Back
Exercise 1(chinup/pull up): 3-4 sets, 6-8 reps
Exercise 2(DB row): 3-4 sets, 8-10 reps
Exercise 3(cable rows): 3-4 sets, 12-20 reps (last set to fail)
Day 2: Quads/Hamstrings
Quads
Exercise 1(back squat): 3-4 sets, 6-8 reps - 110kg
Exercise 2(leg press): 3-4 sets, 8-10 reps (last set to fail)
Exercise 3(step ups): 3-4 sets, 12-20 reps (fail all sets)
Hamstrings
Exercise 1(sumo deadlift): 3-4 sets, 6-8 reps - 120kg
Exercise 2(Good Mornings): 3-4 sets, 8-10 reps
Exercise 3(leg curl): 3-4 sets, 12-20 reps (fail all sets)
Day 3: Biceps/Triceps/delts
Biceps
Exercise 1(BB curl): 3-4 sets, 6-8 reps
Exercise 2(hammer curl): 3-4 sets, 8-10 reps (last set to fail)
Exercise 3(machine curl): 3-4 sets, 12-20 reps (all sets to fail)
Triceps
Exercise 1(military press): 3-4 sets, 6-8 reps - 50kg
Exercise 2(closegrip bench press): 3-4 sets, 8-10 reps
Exercise 3(skull crushers): 3-4 sets, 12-20 reps (all sets to fail)
Delts
Exercise 2(side lateral raises): 3-4 sets, 8-10 reps (fail all sets)
Exercise 3(reverse flies): 3-4 sets, 12-20 reps (fail all sets)
Day 4: rest
Day 5: repeat
starting strength finishing weights:
squat 117.5 kg
overhead press 55kg
bench press 82.5kg
deadlift 135kg
barbell row 75kg
bench 1RM - 110kg
squat 1RM - 150kg
weight 221.5
so my weight has dropped down fairly quickly ( losing my holiday weight!)
so thats fine.
weight 223
waist 38
weight 224
ive cut way back on the carbs now.
trying to get 200g or less a day, aiming for 100g on non workout days.
hopefully this in combination with the added workout frequency will tilt the muscle/fat gain ratio back into the right direction.
as it is im 38 inch waist. I dont see myself lasting past 41 inches. so uber clean so i can stretch out the muscle gains over 3 months or more.
then ill slow the gain down to a crawl by slowly reducing calories and spend 2-3 months ‘holding’ my new weight. then ill see if i want to cut back down to 12-14%.
whilst im not overjoyed about the 3 inch waist gain for 13 pounds of weight, i have overall put on 1 pound per 6 days for the last 2 months. so i am doing what i said id do, now im just fine tuning it to make it more muscle than fat!
weight 224
waist 38
I know you said you didnt want to go into much detail in this log. But if you could post your food intake for a couple of days, we may be able to help point out some things that will keep you gaining weight, but with less fat.
Like i said i dont have a clue what your eating or how much, but it sounds like if you can up the whole lean protein, chicken, eggs, tuna, beef, etc… that it should create a higher metabolic response and decrease fat gain, while maintaining/ increasing muscle gain. Also, if your not drinking green tea, you should be. It increases fat oxidation and decreases myostatin lvls, allowing you to decrease fat gain and increase muscle gain. But you may already be doing all this.
Thanks for feedback
daily norm:
9 am:
4 whole eggs
ground nut oil
apple, banana
yogurt(i used to use whole milk with extra olive oil on top but also cut this to avoid too much carb+fat)
flax seed
(i used to put raw oats in this but that was the 1st thing to stop when i saw too much fat)
11.30:
1 avacado
30-40 mixed nuts.
2 turkey steaks
1.30:
2 turkey steaks
2 tablsp olive oil
parmesan cheese
green veg
3.00:
2 turkey steaks
2 tablsp olive oil
parmesan cheese
green veg
4.00:
nuts
5.00:
workout shake (25g prot, 50g mixed dextrose and maltodextrin + BCAAs and creatine)
PWO
6.30:
1 sweet potato, red meat of some kind
8.00
white meat (fish maybe)
oil
green veg
this diet is admitedly on good days since ive become aware of fat gain issues.
previously id do the above but with maybe brown bread with turkey steaks and more carbs PWO + morning.
however since ive tightened things up ive noticed actual weight loss (i think im still adjusting to a new diet and i dont think im hitting my cal totals like i should be)
anyway , any thoughts would be helpful.
ill start taking green tea again although cups of it make me less hungry which is bad.
i have white tea extract which i make take instead.
thanks
I also take your point about more lean meat…i am having probs hitting the cal totals without going over 200g carbs because its hard to chug oils and nuts !
so ill start taking in more meat i think too.
gonna start making big beef stews etc