0910: 2 eggs, 2 large sausages, 5 rashers streaky bacon fried in coconut oil
0930: protein shake with MCT
1000: RSE drink mit zucker
1240: 2 mars bars (I feel like Mars bars may actually work better than snickers)
1430: protein shake with MCT and fiber
1545: large bowl of chicken and rice in BBQ cook in sauce
1715: 2 snack sized snickers (all I had laying around)
Upper body workout:
seated press: Bar x15,x15, 40x5, 50x5, 55x3, 60x3, 60x3, 60x3,60x3,60x6 last rep very hard and slow 60x6 is a PR 
incline bench press: 50x5, 60x3, 70x3, 80x3, 80x3, 80x4,80x4,80x4
chins parallel grip x5 x5 x5 x3 x3 x3 x3 x3 x3 x3 x2
flat bench press (some of the chins were supersetted with these) 60x5 70x5 80x5 90x3 hard 90x3 finished 60x15 pumping
hammer curlz on triceps bar 30kg x20x20
I took this picture 5 minutes after todays workout. My arm isn’t straight (so the triceps isn’t properly flexed) so its not that helpful (not the best pic) but I suppose the more pictures there are the more of a basis for comparison I’ll have in the future when I look back.
[quote]buddaboy wrote:
I took this picture 5 minutes after todays workout. My arm isn’t straight (so the triceps isn’t properly flexed) so its not that helpful (not the best pic) but I suppose the more pictures there are the more of a basis for comparison I’ll have in the future when I look back.[/quote]
I can’t get over how little fat you hold on your love-handle area. Do you attribute that going kind of low-carb? genetics? other things? lol because that’s a HORRIBLE problem area for me. I’m lucky that I’m lean all over, minus the lower back and hip area…
[quote]Spidey22 wrote:
[quote]buddaboy wrote:
I took this picture 5 minutes after todays workout. My arm isn’t straight (so the triceps isn’t properly flexed) so its not that helpful (not the best pic) but I suppose the more pictures there are the more of a basis for comparison I’ll have in the future when I look back.[/quote]
I can’t get over how little fat you hold on your love-handle area. Do you attribute that going kind of low-carb? genetics? other things? lol because that’s a HORRIBLE problem area for me. I’m lucky that I’m lean all over, minus the lower back and hip area…[/quote]
DITTO THAT DUDE. I have gone pretty lean, but not gotten that far. Gotten Obliques to show pretty well, but not that good yet !
[quote]txhawkeyes wrote:
[quote]Spidey22 wrote:
[quote]buddaboy wrote:
I took this picture 5 minutes after todays workout. My arm isn’t straight (so the triceps isn’t properly flexed) so its not that helpful (not the best pic) but I suppose the more pictures there are the more of a basis for comparison I’ll have in the future when I look back.[/quote]
I can’t get over how little fat you hold on your love-handle area. Do you attribute that going kind of low-carb? genetics? other things? lol because that’s a HORRIBLE problem area for me. I’m lucky that I’m lean all over, minus the lower back and hip area…[/quote]
DITTO THAT DUDE. I have gone pretty lean, but not gotten that far. Gotten Obliques to show pretty well, but not that good yet !
[/quote]
Yeah you seem to be getting leaner if that’s possible!
[quote]buddaboy wrote:
Dre + TX: Re the constant urge to change: I think what you actually crave is VARIETY. I read some great articles years back by Pavel Tsatouline, and he advised to manipulate training volume, frequency, intensity and change the stimuli as often as possible; but with the same exercises. His instructions were simple: change the rest periods, sets, reps and adjust the basic exercises i.e front squats and back squats in converse or bare foot then in weight lifting shoes; close grip and wide grip bench, flat bench or incline… you guys get the idea, its like what westside does when they constantly rotate exercises. You could be using a seemingly VERY simple program but never do an identical workout. I try to listen to my body and as soon as a workout gets easier or feels like its not doing anything I’ll adjust it, i.e today I reverted back to reps of 3-5.
I would advocate this approach, you can train differently every workout, but within the parameters of the same program.
I hope this makes sense? [/quote]
Good explanation.’
What I’m doing ATM is using a few of dan johns methods on the big lifts, 5x5 on bench, 3x8 on squats and same for shoulders, total the weight and try beat it every week. Barbell complexes as a warm up. Then I tend to vary the rest of my workouts. I’m using higher reps at the moment, 8-12 except for calves where I favour higher reps. I’m going to stick with this for a while but I do enjoy training in lower rep ranges. I was using 531 until recently and just felt like my joints needed a break.
Thanks for the compliments guys; this is the leanest I’ve been so far. At the risk of sounding like a broken record the 2 chocolate bars is the main difference in diet now, that is when a real difference started showing, at least to me anyway, and remember, the more muscle you have the more resting calories you burn.
I’m recording everything I eat, which is making me more conscious of my food choices. I’ve not been this lean before, jacking up insulin sensitivity and plenty of protein and healthy fats I feel help me a lot.
Spidey: If it makes you feel any better, the first place I seem to gain fat is on my fucking face!
[quote]buddaboy wrote:
Thanks for the compliments guys; this is the leanest I’ve been so far. At the risk of sounding like a broken record the 2 chocolate bars is the main difference in diet now, that is when a real difference started showing, at least to me anyway, and remember, the more muscle you have the more resting calories you burn.
I’m recording everything I eat, which is making me more conscious of my food choices. I’ve not been this lean before, jacking up insulin sensitivity and plenty of protein and healthy fats I feel help me a lot.
Spidey: If it makes you feel any better, the first place I seem to gain fat is on my fucking face!
Wow, that is unique. I can move out lower AB fat in 2-3 days. If I eat light one day, it comes back in and tightens up. Good…well, not really. Who likes a skinny dude with ABs?
[/quote]
No workout today.
its 1500 and so far today I’ve had two or three protein shakes and 2 snack size snickers and for breakfast 2 eggs and 5 rashers of streaky bacon.
Basically today, apart from breakfast all I had was protein shakes throughout the day, plus a packet of sweets (haribo star mix) and a 99p tube of maryland cookies plus 2 pieces of toast on marmite.
Superb! But I did have a plain chicken kebab last night and a few bottles of pear cider, do they count towards my five a day?
Read this…I don’t know what to think about it…
Everyday, I eat at least 35-40 G Fat just from the Fish Oil, Canola Oil (both Omega 3’s) and the Cow’s milk I drink. Granted, that is good fat. BUTTT, I probably add in another 25-30 g of other not so good fat too…and my body just burns that up. ! I don’t know if my metabolism has even slowed down yet at age 47. I thought it did a little…but then when I look at the micros…hmmm
PS I am off both yesterday and today too. My elbows hurt, icing them twice a day for ten min each. For a few weeks, not doing anything with Biceps to try and let elbows heal a little. Next week, gonna push in Shoulders, Back and Chest and Tris …M, T and W. Maybe throw in some Squats one of those days…and def will do 300 Calf Raises one day too holding 45’s.
TX: BBB advised me to ELIMINATE wheat and dairy from my diet, which I endeavor to do wherever possible, but I obviously do not adhere to this 100%, although I believe it is a good maxim to try and live by. I am positive he said try not to eat carbs and fat in the same meals, which ties in directly with the sentence below…
My understanding is that there is more scope for consuming surplus amounts of good and bad fats if you eat a lower carb diet, which also helps keep cholesterol lower when on a higher fat diet (keeping carb consumption low or lower on non training days and eating most carbs pre workout).
I would lose the milk and keep the fats and anything else you think is helping curb your injuries. I am using MCT oil at the moment (Bugadesh advocates its use in his log) and it seems to be working GREAT. Coconut oil is also, I believe an MCT and I try to cook everything in it.
I am sure you said you were on HRT? I’m sure with our ectomorphic genetics and HRT (the extra test) all the calories from the fats are being utilized, they have to be if you’re not getting fat, surely?
Sorry to hear about your elbows; maybe use this time to hammer your calves and legs? I had a kind of ultrasonic/ infer-red device used on my strained biceps tendon in my left elbow which was very effective at healing it, maybe this could help you?
[quote]buddaboy wrote:
TX: BBB advised me to ELIMINATE wheat and dairy from my diet, which I endeavor to do wherever possible, but I obviously do not adhere to this 100%, although I believe it is a good maxim to try and live by. I am positive he said try not to eat carbs and fat in the same meals, which ties in directly with the sentence below…
My understanding is that there is more scope for consuming surplus amounts of good and bad fats if you eat a lower carb diet, which also helps keep cholesterol lower when on a higher fat diet (keeping carb consumption low or lower on non training days and eating most carbs pre workout).
I would lose the milk and keep the fats and anything else you think is helping curb your injuries. I am using MCT oil at the moment (Bugadesh advocates its use in his log) and it seems to be working GREAT. Coconut oil is also, I believe an MCT and I try to cook everything in it.
I am sure you said you were on HRT? I’m sure with our ectomorphic genetics and HRT (the extra test) all the calories from the fats are being utilized, they have to be if you’re not getting fat, surely?
Sorry to hear about your elbows; maybe use this time to hammer your calves and legs? I had a kind of ultrasonic/ infer-red device used on my strained biceps tendon in my left elbow which was very effective at healing it, maybe this could help you?[/quote]
I am lucky, so the Dairy and Wheat are fine with my metabolism…BUT, I would tell the average person to do just that. Avoid them both. I am using Cow’s milk, and Wheat Germ, but again, I have a freak metabolic setup. Also, you are right, don’t have carbs and fat together. I tell my wife…protein with carbs one meal, protein with fat(almonds) another meal. But never Carb and Fat together. I think the carbs spike insulin, and that drives the fat into storage or unused fat…
Back to the milk, if it was store milk, I agree. But I am using Cows milk, from an all natty dairy farmer, and it is full of all kinds of good stuff. And I ONLY use it pre and post workout…not throughout the rest of the day or evening. And the wheat germ is only used to mix in with the protein at work, with water, to get some carbs.
The tough part about elbows, is that I am a Dad too…and have to mow, clean stuff, take care of the house, fix stuff, etc, etc. You probably would not be suprised at how often you can irritate elbow tendonitis without even being in the gym.
Gonna try and run in soon here this AM, and do Shoulder and legs. Only get three days, so going to combine the two today. I will log on what I lifted on shoulder press and how, and also what I do on Squats and or deads. Plan on holding two 75 dumbells on the last two sets of ten Goblet squats. Up twenty from last week. 
Anomoly today…raining in West Texas !!! Only happens like 4-5 times a year. Prolly about like sunny days in England?! ?
Hey…
I told you I buy Cow’s milk from the farmer…
Did I tell you I have Colostrum milk too? Just chugged it in my pre shake.
And I know, its kinda bizarre. But this is my ONLY hobby, and it makes it fun.
I had a list once of all the stuff in Cow’s Colostrum milk…it would blow your mind.
Gives me energy too…imagine, a baby calf, barely standing up trying to keep up with
the herd…
Got Shoulders in, and Squats.
Did Goblet Squats…1x12, 1x10, then 2 x 10 holding two 70 lb Dumbells.
Then I did SMITH Squats…with 2 - 35’s on each side.
Shoulders, did 1x12, 1x10, then 2 x 10 holding the 70 lb Dumbells.
Finished with 2 sets of 12 on Hammer machine Military press… 100 lb on each side.
TX: You prolly know much more about nutrition than me so I thought I’d share-what you do works so stick with it! The quality of supermarket milk in the UK is risible, I wouldn’t even want to know what is really in it, the condition the animal lives in, what it’s fed etc…
As I said, feel free to post all your updates here or throw those progress pictures up! I want veins in my shoulders like you!
0700 Protein shake with MCT
0730 Rock star energy with sugar
0945 2 bananas, snickers bar
1025 tesco chicken and bacon sandwich
1330 tesco chicken fajita salad and a large chocolate cookie
1500-ish 6 chocolate digestives pre workout (didn’t have any chocolate bars to hand)
1700-ish post workout protein shake with fiber and no MCT, 2 heaped scoops of protein so prolly 60-70 grams.
190-ish pizza
2100-ish Large bowel of turkey and vegetable soup
Workout 1520-1545-ish
BACK: warm-up
Band DL 60x60
weak band+60KG x3 x3
weak band +80KG x3
medium band+80KG x3 x2 x1
strong band +80KG x3 x2 x3
chins (mixed in between other exercises) x4 x5 x3
2" trap bar DL (the handles are slightly higher than a normal bar, its reversible so for normal height and handle width I can just flip it over
I like this as the grip restricted the weight I used, or used to use, so my back wasn’t being strained as its not 100%)
65KG x10
85 x3
105 x3
125 x3
135 x3
155 x3
175 x1
185KG x1 New PR
200KG x1 New PR
Standing band crunch x20 x20
standing band face pull x20
DB row
25KG DB x10 L&R
35KG DB x10 L&R
FINITO!
warm down, walked dog, foam rolled and a few mobility drills.
FINISHED!
0810: Blender bomb for breakfast!
heaped scoop of egg protein, fiber, flaxseed, 2 heaped scoops of chocolate whey, large spoon of peanut butter, large spoon of almond butter, all mixed up in a pint of water, and drank in one sitting!
I’m gonna lay off of the fish oil capsules and my mega multi vitamins I feel like they’re what has given me the few spots that have been apearing recently…
0930: 2 sugar free redbull
1230: didn’t actually feel like eating at all after this mornings blender bomb! but had a sugar free red bull and 3 mars bars pre workout
1410: post workout shake: protein, fiber and MCT; 4 beef quarter pounders under the grill as I type…
1445: 4 quarter pounders grilled, each in a whole meal bun with ketchup no cheese. Gave the dog about half of one, well, a quarter of each of two, but same thing but different LOL.
1505: multi vitamin ad mineral ( a quality one, not one of my stupid mega bodybuilding cheap one which seem to be giving me spots)
1815: 12" thin crust ham and pineapple pizza, and I’m still hungry!
0730-ish large slice of pizza followed by a tub of ben and jerrys. My GF ate a tiny bit.
Still hungry after this but didn’t eat any more, my body was literally crying out for calories constantly after I’d finished working out.
