Congrats man, your doing great. Keep up the good times and glory times are surely ahead!!
11th September
0715 Wakeup
0730 MEAL 1
3 wheatabix
milk
0800 GYM
Constant Tension Bicep Curls
15kg DBs 4x6
supersetted with
Close Grip Bench Press
60kg 4x8
Tricep Press Downs
2x6 70kg
supersetted with
Straight Bar Low Cable Curls
2x6 65kg
Tricep Rope Pull Downs
2x6 70kg
supersetted with
Close Grip Ez Curl Low Cable
2x6 65kg
Bicep Mechanical Drop Set
(Overhand, Underhand, Hammer)
2x5 (5 of each grip) 15kg DBs
supersetted with
Tricep Kick Backs with plate
25kg 2x10
Low Cable “21’s”
2 sets 50kg
Supersetted with
Tricep Plate Chest Presses
25kg+20kg 1x15, 1x20
Deadhangs til failure
2 sets
Supersetted with
Behind the Head Standing Skull Crushers
2x5 30kg DB
Plate Grip to Failure
2 sets 20kg plate in each hand.
0900 Finish
0945 MEAL 2
4 whole eggs scrambled
11-13.00 Bed (not really sleeping but close enough)
13.00 Woke up feeling horrible but i was late for an appointment at the bank. Downed a Litre of Water and went
14.30 MEAL 3
3 whole eggs scrambled
18.00 MEAL 4
1 chicken breast
1 pork sausage
1 beef sausage
1/2 red onion
small tin of sweet corn
spices
lettuce
Scott. Do you know what your maintenance calories should be and the total calories you’re taking everyday? Do you also know the breakdown as far as protein etc?
[quote]Intersweat wrote:
Scott. Do you know what your maintenance calories should be and the total calories you’re taking everyday? Do you also know the breakdown as far as protein etc?[/quote]
nope… i started trying to keep a fit day log. but nearly everything i ate wasnt listed and it started to piss me off.
my maintenace calories according to Calorie Calculator - Daily Caloric Needs
2303 Calories/day is my base metabolic rate
working out 5 times a week gives me:
Maintenance: 3368 Calories/day
Fat Loss: 2695 Calories/day
Extreme Fat Loss: 2200 Calories/day
i always thought these online things where shite?
Scott
12th September
1200 Wake up
12.30 MEAL 1
3 wheetabix
milk
2 boiled eggs
18.00 MEAL 2
1 chicken breast
2 butchers sausages
hoi sin sauce
rice
baked potato
(CARB UP for rugby)
[quote]thosebananas wrote:
Intersweat wrote:
Scott. Do you know what your maintenance calories should be and the total calories you’re taking everyday? Do you also know the breakdown as far as protein etc?
nope… i started trying to keep a fit day log. but nearly everything i ate wasnt listed and it started to piss me off.
my maintenace calories according to Calorie Calculator - Daily Caloric Needs
2303 Calories/day is my base metabolic rate
working out 5 times a week gives me:
Maintenance: 3368 Calories/day
Fat Loss: 2695 Calories/day
Extreme Fat Loss: 2200 Calories/day
i always thought these online things where shite?
Scott[/quote]
So what are you aiming for calorie wise… and what’s the breakdown for protein etc? I think you need to measure things out and count what’s on each label for a couple of days to give you a more accurate idea…
[quote]Intersweat wrote:
thosebananas wrote:
Intersweat wrote:
Scott. Do you know what your maintenance calories should be and the total calories you’re taking everyday? Do you also know the breakdown as far as protein etc?
nope… i started trying to keep a fit day log. but nearly everything i ate wasnt listed and it started to piss me off.
my maintenace calories according to Calorie Calculator - Daily Caloric Needs
2303 Calories/day is my base metabolic rate
working out 5 times a week gives me:
Maintenance: 3368 Calories/day
Fat Loss: 2695 Calories/day
Extreme Fat Loss: 2200 Calories/day
i always thought these online things where shite?
Scott
So what are you aiming for calorie wise… and what’s the breakdown for protein etc? I think you need to measure things out and count what’s on each label for a couple of days to give you a more accurate idea…
[/quote]
I am planning to start something like that once im at uni and buying my own food. but as a guideline. carbs/fat/protein = 10/40/50
all the cards being in the morning or around workouts.
Scott
13th september
1200 Wakeup
12.15 MEAL 1
2 HOT-ROX
3 wheet a bix
milk
13.30-1600 Rugby
14.00
2 powerades
1 red bull
Match was warmer than last week, but i played even better. made more breaks, bounced more ppl. and generally felt really really good throughout the match. we beat them 56-0 and there are closest rivals! played full 80mins.
17.00 MEAL 2
4 whole eggs scrambled
20.00 MEAL 3
1 chicken breast
1/2 pepper
1/2 onion
spices
Salad
Try dailyplate.com it has a huge database and you can add your own items.
Try to be a little more consistent with your diet. It is alot cleaner, but the times very alot and you have some massive gaps between meals.
I agree with the above.
its time to tighten up on your diet son.
your doing alot better and I for one am proud of ya.
keep it up
but for the diet even if you have to be “boring” and eat the same thing day to day,do it you will get used to it.
and soon you wont want anything else.
as of today whats your weight loking like? you started at 21 stone right?
hey guys… cheers for checking in on my log. ive not had any internet access for 2 weeks and no access to a gym. so ive been doing body weight stuff and trying to keep the diet tight. the scale is still going down but im afraid that it might be mainly muscle of my legs.
did a session today and my upperbody is the strongest it has ever been. and i did 5 chinups. 
i cudnt do one at the start of the summer!
will be updateing this reguraly now. pics up on sat/sunday!
@ nich. today im 19stone on my home scales and 121kg on the balancing scales in the gym. i started closer to 22/23.
1st October
The struggle to my bday begins. i am 19stone as of today, aiming for 18stone by 27th October.
12.00 Wake up
12.15 MEAL 1
2 wheetabix + milk
1 HOT-ROX
2 Tribulis
1 multi vit
13.00 Workout
Keg = 15kg (ish)
Complex 1 x2
Curl x20 → Skull Crushers x20 → Zercher Squat x20
Complex 2 x 2
Overhead Squat x25 → Front Shoulder Raise x20 → From Chest overhead press x40
16.00 30 mins of playing rugby in the park
1800 MEAL 2
Small Portion Lasagne
2 Tribulis
2000-2300 Working (Walking the streets handing out flyers)
2300 MEAL 3
1/2 tin of corned beef
00.00 BED
2nd October
0800 Wakeup
MEAL 1
4 wheetabix + milk
1 HOT-ROX
multi
2 tribulis
0900-1100 UNI
11.00 GYM
Squat:
20x6
60x6
80x5
90x5
100 2x5
105 3x5
Bench:
60x6
80x5
90 2x5
85 2x5
Bent Row
70kgx5
80 4x5
Lunges
40kg 5x8
12.00 Finish
12.15 MEAL 2
4 whole raw eggs 35g protein
12.45 MEAL 3
1/2 tin of corned beef 30g protein
2 thermobel
2 tribulis
17.45 MEAL 4
tin of tuna + mayo 30g protein
19.00 MEAL 5
Sausage
Bacon
Mushrooms
2100 MEAL 6
3 tblspoons peanut butter
23.30 MEAL 7
3 boiled eggs
00.00 BED
Just found out, my delivery of supps should be here tomorrow.
I ordered 5kg of Whey, 5kg of casein, 270 80%EPA fishoils, and 270 BCAAS 2:1:1. the fishoil and BCAAS should hopefully last the guts of 2 months, and the Protein should last 4-6 months.
The plan when it comes is:
Whey shake in the morning and after a workout
Casein shake before bed
Whey/Casein Shake if using as meal replacement.
5-10 Fishoils a day
7-10 on workout days and GPP Sundays and then 5 on off days.
Next Monday I plan to Start a new split.
Push/Pull/Olympic/GPP. Sticking roughly to a 5x5 principle
Also going to try to cut down rest periods slightly and get every session over in 45mins, 60mins at the max
Push Day:
Squat
Single leg Exercise (alternating Lunges and Bulgarians)
Bench
Abs
Triceps
Calves
Pull Day:
Bent Row
Chin ups
Straight Arm Pull Downs
Deadlift
Romanian Deadlift or Good Mornings
Hypers
Olympic:
Overhead Squat
Snatch
Clean + Press
Clean
High Pull
Speed Deads
Farmers Walks
Grip (Plate Holds, Deadhangs)
GPP:
Will vary from week to week.
30-45mins of intense intervals
I only have an empty keg at the minute but hope to add to my artillery
Max 50m distance for carries, throws, pulls etc
2 Decent Hills i can sprint up
Approx Schedule:
Monday: Push
Tuesday: Pull
Wednesday: Off
Thursday : Olympic
Friday: Off
Saturday: Playing Rugby
Sunday: Early morning GPP
Meal 1 Carbs + Protein
Meal 2 Protein + Fat
Meal 3 PWO Low Carbs + Protein
Meal 4 Protein + Fat
Meal 5 Protein
Meal 6 Protein
Main foods are going to be:
Chicken
Tuna
Corned Beef
Eggs
Onions
Peppers
Spices
Peanuts/Cashew/Almonds
Porridge
Extra Virgin Olive Oil
Supps:
80% EPA Fishoil
BCAA’s
Whey
Casein
Tribulis
Multi Vit
Any thoughts guys?
Looks pretty good to me Scott. I can’t see any glaring inconsistencies.
A couple of questions though…
-
I bought a 1000 fish oil capsules for £25 and they lasted me about 2 months. I was taking between 15 and 20 a day. Do you think 270 is enough considering what CT and Poliquin have to say on the subject?
-
Do you have rugby training during the week or are you good enough to just turn up on Sat? ;o)
-
I personally have had great results recently taking out all cereals/breads/oats etc and just getting carbs from greens. I see you haven’t mentioned greens in your list… Have you considered that?
All in all I think your plan is solid but you should consider the above tweaks. I particularly like the idea of 5x5 with no longer than an hour for each workout. This, I know for sure, is a great system that I use a lot. Just make sure the intensity is there… but knowing you I don’t think the training will be a problem. In the past I think it has been your diet that has caused the problems so now that you’ve got your head round that I see great things from you in the future.
Keep it up… Looking forward to your updates.
Hope this helps
[quote]Intersweat wrote:
Looks pretty good to me Scott. I can’t see any glaring inconsistencies.
A couple of questions though…
-
I bought a 1000 fish oil capsules for £25 and they lasted me about 2 months. I was taking between 15 and 20 a day. Do you think 270 is enough considering what CT and Poliquin have to say on the subject?
-
Do you have rugby training during the week or are you good enough to just turn up on Sat? ;o)
-
I personally have had great results recently taking out all cereals/breads/oats etc and just getting carbs from greens. I see you haven’t mentioned greens in your list… Have you considered that?
All in all I think your plan is solid but you should consider the above tweaks. I particularly like the idea of 5x5 with no longer than an hour for each workout. This, I know for sure, is a great system that I use a lot. Just make sure the intensity is there… but knowing you I don’t think the training will be a problem. In the past I think it has been your diet that has caused the problems so now that you’ve got your head round that I see great things from you in the future.
Keep it up… Looking forward to your updates.
Hope this helps[/quote]
The fishoils i got are 60% EPA, 15% DHA. do normal ones not only have around 15% EPA so i assumed these ones were 4times as good/strong. so the 270 of them would equal 1000 normal ones??
The rugby is still up in the sky. My team back in armagh are wanting to fly me home every other week to play and for any important midweek matches… but i dont no if i could be bother with all that travelling. if i went for that option that would mean no training.
if i play for the uni the standard is crap and id be training on tuesday nights.
if i went ahead and tryed to play for a decent team in glasgow id be training tues/thurs nights. The team back home are talking about paying me aswell… so i dont really know what the deal is at the minute.
i fucking hate greens… i assume you mean like broccoli, peas etc. peas and lettuce are about the only green things i can eat. as soon as this box of wheetabix is done im going to switch to eggs/peanuts/porridge(water) + shake for breakfast. and no other direct carbs in the day. the post workout carbs will come from my shake and maybe nuts.
i enjoy 5x5. i usually try to do 5 exercises for 5x5 then a bit of assistence work.
easily remembered and it means i have 12 mins for each exercise. so roughly 1 min to perform, 1 min to rest.
Cheers for the feedback. some new GPP ideas would be good.
i got a keg, 50mx50m grass a 50m grass hill, and scaffolding to do chinups on.
Scott
Heres the supps.
2x 2.5kg tubs of Miccalear Casein
per 30g
Protein (dry basis) 25.5g
Protein (as-is) 24.5g
Fat 0.8g
of which saturates 0.5g
Carbohydrates 1.4g
of which sugars 1.4g
1x 5kg tub of Whey
per 30g
Protein (dry basis) 24.6g
Protein (as-is) 23.6g
Fat 2.1g
Carbohydrates 1.8g
3x 90caps Fishoil
1000mg 60% EPA 18% DHA
1x 270 BCAAS
Leucine 1500 mg
Isoleucine 750 mg
Valine 750 mg
Vitamin B6 (Pyridoxine HCl) 12 mg
1x 300 Multi
2x Flavourings.
3rd October
10.00 Wake up
10.15 MEAL 1
1 HOT-ROX
multi
2x tribulis
4 wheetabix + milk
10.45
2x BCAA+
2x Fishoil
11.30-14.00 Working dressed as a panda
14.15 MEAL 2
2x tribulis
2 scoops whey
2 scoops casein
25g peanuts.
1800
2 BCAA+
1 Fishoil
18.30 - 2030
3 pints of staropramen.
20.30 MEAL 3
25g peanuts
2100 MEAL 4
1 scoop whey
1 scoop casein
1 BCAA
1 Fishoil
00.00 MEAL 5
2 scoops Casein
2 BCAA+
2 Fishoil
Check these out for some gpp ideas:
www.elitefts.com/documents/general_physical_preparedness.htm
My housemate at Uni used to travel home to play rugby every w-e, mind you it was only from Worcester to Nottm, not across the sea! The standard was so much better and in the 3rd yr with less timetabled lectures, he ended up going home Thur night and coming back Tues morning. I always felt like he missed out a bit on the experience of ‘Uni life’ as it’s time you don’t ever get back again, but I guess it depends on what your main goals are?
4th October
Decide last night that from Monday im going to do a 2-4 week version of the V-Diet Lite to reignite my gains. One solid small meal a day consisting of around 50/40/10 Protein/fat/carbs around workout times or early in the day if not non workout day.
something along the lines of 5 scrambled eggs, a tin of tuna with EVOO, tin of corned beef or a few tblspoons of peanut butter.
The rest of the time will be shakes:
Breakfast: Whey + BCAA + Fishoil
Meal 2: Whey + Casein
Meal 3: Solid Meal
Meal 4: PWO Whey + BCAA + Fishoil
Meal 5: Whey + Casein
Meal 6: Casein + BCAA + Fishoil
10.15 Wake up
10.30 MEAL 1
2 BCAA+
2 Fishoil
1 HOT-ROX
multi
2 tribulis
1 scoop whey
1 scoop casein
11.00- 1400 Working in the pissing rain
14.30 Meal 2
Meat Feast
1600 MEAL 3
Whey/Casein Shake
1 BCAA
1 Fishoil
2 thermobil
2 tribulis
18.30 MEAL 4
Beef Burger
1945 MEAL 5
1 BCAA
1 fishoil
casein/whey shake
2000-2300 Working
00.00 Meal 6
casein Shake
2 BCAA
2 Fishoil
1 tribulis