Caesium32's Log - Cycling With a Side of Lifting

Training Training Logs
483

Haha that sounds great :smiley:
The cheese factory hast been abandoned for many years now. I love the athmosphere. It is an old factory building, everything was put together by the hands of my partners (I just have a space there and add to the rent), I love that it ist quiet and that I am usually the only one there, I love the dust, I love that it is freezing cold in the winter (it ist always colder than outside, no matter which season), I love that I can come and go whenever I want… I just love my cheese factory. Not easy giving this up.

@caesium32 : sorry for derailing your log

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484

Oh man, that sounds like a dream come true, it’s sad that you’ve got to give it up

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485

BW: 87.4kg

My weight seems to have been slowly going up this week instead of down. I’ve been eating in a decent calorie deficit so I’m not too sure why it’s been like this. I’ll give it another week to shift down then see from there. Unfortunately for my diet though university is ending this week so they’ll probably be a few nights out which will make things difficult.

486

I’ve been thinking about my diet some more and I’m a bit confused why my weight hasn’t gone down at all. I wondered if anyone could give me some input on what they think.

Here’s what I’ve eaten the last couple days (the weights are estimates, I just go by if I have a 300g box of cereal and eat it in three portions it’s 100g each):

Sunday
Breakfast- bowl of cereal 100g and about 200ml of milk
Lunch- 200g chicken, 80g brown rice, 100g each of peas and sweetcorn and about a cup of broccoli in tomato and basil pasta sauce
Dinner- 3 quarter pound burgers, 100g each of peas and sweetcorn and cup of broccoli

Monday
Breakfast- same as Sunday
Lunch-same as Sunday
Snack- icecream, 2 scoops and a bite of fudge
Lunch 2- fish from a fish shop
Dinner- 2 quarter pound burgers, 100g peas and cup of broccoli

Today
Same breakfast and lunch
Dinner- 1 quarter pound burger and six eggs

I eat the same basically every day apart from I usually alternate between burgers and mince in pasta sauce and sometimes have a banana with breakfast. Yesterday was a little different because I went to the beach but I figured with walking for about 2 hours extra than normal and training too it was about the same as normal. Drink wise I only really drink water or a glass of milk if I I’ve eaten less for some reason or maybe after training if I do it after lunch.

This is what I was eating before the diet and my weight was changing very little.
Breakfast- 4-6 eggs, sometimes peppers
Lunch- 100g pasta, 250g chicken, similar veg to now, pasta sauce
Dinner- 100g pasta, 250g mince, 150g kidney beans, pasta sauce, spinach, lots of peas

And drinking at least a glass of milk a day and drinking ~20g BCAAs and 25g cyclic dextrin intra workout

Is there something obviously wrong? Do I need to give it more time? My plan was to eat most of my carbs early and also around training (I’ll train either between breakfast and lunch or just after lunch). By my calculations this is pretty low calorie so I don’t see why my weight isn’t dropping. I’m always very hungry between lunch and dinner too. My weight has been steady at around 87kg since Sunday 11th June when I weighed myself and 87.1kg and 87.4kg the last two times- if I had to guess I’d say bodyfat % is in the 20s.

487

From where I’m sitting, it’s the estimates. You don’t know for sure if each portion is what you think. You’re probably close-ish, as your weight hasn’t increased, not maybe not as accurate as you think. You could also be a little higher on fats and sugar than you need, and lower on complex carbs. Have you taken any measurements? They’d probably help, because if your waistline is smaller chances are your body composition has changed.

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488

Thanks, honestly I don’t really want to be tracking calories or anything, I was hoping it’d be easier than that. Even if I underestimated everything I should still be in a deficit. What would you do about the fats and sugars?

I haven’t taken any measurements but I will when I go home in a couple of weeks and have a tape measure. Judging by eye and feel though my waistline hasn’t changed.

489

Unfortunately that may be what you need to do. I know my own n=1 experience is precisely that until you track, you don’t really get much by way of results.

490

Has the way you’ve looked in the mirror/how your clothes fit you change in any visible fashion in some arbitrary time window of your choosing?

491

21/06/17

Squat (TM- 85) superset with chins:
2x10x20, 5x40, 5x60, 5x70, 5x80, 3x3x60 (paused) / 6 chins and 6 slow negatives

Felt strong today, I had a lot of pop out of the hole. I felt like my head was going to explode on my way up during the pause squats though. Seen slow negatives recommended a couple times to help people struggling with chins so tried those. They were probably harder than chins but the chins felt easier after them.

Power clean superset with barbell rows:
3x3x30/ 3x10x30

Nothing exciting or hard just some extra pulling and a bit of fun while I waited for a bench.

Bench press (TM-70):
2x5x30, 5x40, 3x50, 3x55, 12x62.5 (PR), 10x50

Felt a little off, probably because I’d done some stuff before it but still a PR.

Back extensions: 10xBW

Basically just as a stretch, I like how they feel in my hamstrings. Stretched them fairly hard after too which felt good.

Lat pull-down: 50 reps

BW: 87.0kg

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492

You should try calculating your daily average macros for a couple of days - don’t alter anything you eat, just calculate what you are taking in

That’ll tell you exactly what you are eating and it may give you an idea about what needs a change

There’s no need to track calories day by day if you eat the same way day in day out - I calculate my macros like once every three or four months and go from there (I increase the calories on a steady basis but that can be done without recalculating)

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493

I’ve put what I ate on a few different occasions into myfitnesspal to see what the macros are like. The Sunday food I listed comes out as 45% carbs, 30% fats and 25% protein. I’m planning to get some sort of meat to eat with breakfast instead of some cereal because there’s basically no protein in that meal. Protein powder would be useful but unfortunately I couldn’t bring any back to university with me so I don’t have any for another week. If I got more protein in that first meal I’d probably also eat one less burger for dinner too so the fats would come down a little.

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494

You should have protein with every meal

Have you ever considered eating carbs later on during the day?

That way you would probably have more time to prep them (no morning rush) and you would probably pick something like sweet potatoes over cereal

If you feel like you’re not making progress it’s worth a try

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495

Thanks I’ll give that a try instead then.

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496

Be sure to write your meal plan up here, I’d really like to see it

497

Will do, you guys’ input is invaluable.

I’ve just finished my first year of university and there’s a lot of nights out this next week so things are going to be a bit all over the place. I know it’s not ideal but it isn’t something that happens often so I’m going to enjoy it. I’ll still be as sensible as possible nutrition wise but I’ll be eating out more and I doubt I’ll be meal prepping.

After that, starting around the end of next week, I’ll be home so things can be a bit more routine and I’ll post up what I’m eating.

BW today was 87.0kg again after treating myself to a takeaway for finishing my exams last night.

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498

22/06/17
Conditioning

Went to the gym with my friend who’s a decent boxer and just spent about half an hour on the bags and pads with him. Spent about ten minutes trying to skip too but it wasn’t going well. Then I did ten minutes EMOM of some sort of kettlebell exercise and some sort of moving- mostly sets of ten of swings or goblet squats then single arm farmers or waiter walks with a kettlebell. Ended with some stretching and stuff including lots of overhead squats with some light metal bar.

499

Been feeling a little run down lately and looking at the big picture it’s easy to see why. I’ve been going pretty hard while in a calorie deficit while also having exams the past two weeks which was fairly stressful and I’m still fixing my squat technique and I’ve been doing extra conditioning sessions. Any of these things alone and I don’t think I’d have a problem but together it’s probably a bit much. Also to add fuel to the fire my last deload probably wasn’t enough of one. It was still somewhat hard, just in a different way to usual. So while I probably had a break CNS wise, my body didn’t.

I’ve planned my deloads around weeks when I know I won’t be in the gym anyway but it means I don’t get one for another two cycles which is too long with how I feel currently. For these reasons I’m going to back off a bit next week. Just thinking about it quickly I’ll probably do all my squat sets with just 60kg, do some light front squats the second day and just deadlift on the third with no squatting while assistance is very minimal the whole week. My upper body doesn’t feel too bad so I may keep those as normal or at least not back off as much. When it comes to conditioning I’ll just walk a lot too instead of anything in the gym.

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500

24/06/17

I couldn’t make time to train yesterday so I had to do it today instead. Unfortunately for some reason I thought the gym shut at 8pm instead of 6pm until I decided to check at 5ish meaning by the time I got there I had only about 40 minutes to train and it was very busy. I decided to do deadlifts first and have the day off from squats this week instead of next to make things a bit easier. By the time I finished deadlifts I didn’t have too long left and all the racks were busy so I’ve decided I’ll go in just to overhead press tomorrow.

Deadlift (TM-100):
lots x20, 2x5x60, 5x70, 5x80, 5x90, 3x3x70 (paused)

All felt good again. For the pause sets rather than doing more reps I held the pauses longer, probably about three to five seconds each. One set of paused was hook grip and all the rest were double overhand.

Circuit- 3 rounds of the following:
8 lying leg raises
5 10kg kettle bell swings
5 TRX inverted rows

Did these nonstop with no rest between rounds.

BW: 86.5kg

Finally gone down and was also this weight yesterday.

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501

25/06/17
Continuing yesterday’s workout

Overhead press (TM-45) super set with chins:
2x8x20, 5x30, 5x35, 9x40 (PR), 1x45, 0+1 _push press_x50, 8x30/ 6 chins

Went a little bit overboard with this today. The plus set with 40kg felt very good and I knew I was backing off a bit next week so I decided to go for another PR. 45kg was fine and something I’ve done for 4 reps months ago. With 50kg I misgrooved slightly and it came backwards a bit at the sticking point half way up. I think the strength is definitely there though for whenever I next go for it. I didn’t want to just rack it without getting it up so I push pressed it. Finished with a FSL set which I added in last week but didn’t take it anywhere close to failure.

I was basically done at this point but my friends weren’t so I stuck around with them for a bit and did a couple curls and lateral raises. Finished off with 10ish mins incline treadmill walk while one friend tried that ten minute mile run I tried last week. He did it quite easily and runs just as little as me which tells me I definitely need to improve and lose a bit of body fat. My other boxer friend ran one easily in 6:40 after not running or training for boxing in months which also probably explains why I felt like I was going to die when I went to boxing with him once.

And finally, after my overhead presses while I was waiting for my friends. Some big guy I’ve never seen before walks in and works up to like five PUSH PRESS singles with 140kg. Definitely didn’t expect to see that in a commercial gym. Afterwards he hit a few easy looking triples with 150kg on bench. Very cool.

BW: 86.7kg

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502

uddenly had access to a powerlifting or strongman gym.We’d probably stay at in there all day long

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