Les jambes:
Back squat:
8x185/8x185/6x225/6x225/4x275/4x275/2x315/2x315
Sumo DL from 1 inch below knee:
8x315/8x315/6x365
Leg press:
3x15x4 plates per side owie
Leg curl on swiss ball:
3x12
Multi-position leg extension:
3x8-6-4x75
Hockey starts this evening, so I’m kinda wrestling with how 2 games a week plus a sunday soccer game are gonna fit into my training…as an example, I do legs monday, and with hockey tonight, well…let’s just say I have some serious concerns about my ability to skate tonight. In any event, today was pegged to be a metabolic day, and so as planned:
A1. Power clean:
10x115
A2. Burpees
12
A3. Swiss ball crunch
15
Complete circuit 3x.
B1. Thrusters
8x35’s
B2. Barbell stepup
8x135
B3. Cable crunch
12x150
Complete circuit 3x
Finished off with some light bike riding for 20 minutes.
Now…the game tonight’s @ 11pm, which is in essence a two-a-day, I suppose…and I’m unsure as to how (if at all) i should modify my food intake…here’s a basic day for me food wise:
wakeup: shake
1.5 scoop Metabolic Drive/flax/greens+/1 cup of mixed berries/water
10am:
6oz chicken breast/large salad/apple cider vinegar/1 serving fruit
Training 11:30-12:30
Post workout:
1 serving Surge/5g creatine/greens+
2:30pm:
6oz chicken breast/large salad/apple cider vinegar/mixed beans (neelytoots)
Supper:
6oz beef or fish/4 cups broccoli/mixed beans
Pre-bed: shake
1.5 scoops Metabolic Drive/flax/greens+/handful mixed nuts/water
Of course, in this case pre-bed is really pre-hockey since tonight’s game is at ELEVEN FUCKING PEE EMM
Anyway…you guys tell me, you anonymous fuckers who read this (and you nice non-anon folks too) - does the diet support the training volume?
Haigh there. I’m just stopping by to worship at the alter of NeelyDan.
I’m on my knees as I type this. Of course I’m wearing my Rehband knee sleeves and did my mobility work first.
[quote]NeelyDan wrote:
Hockey starts this evening, so I’m kinda wrestling with how 2 games a week plus a sunday soccer game are gonna fit into my training…as an example, I do legs monday, and with hockey tonight, well…let’s just say I have some serious concerns about my ability to skate tonight. In any event, today was pegged to be a metabolic day, and so as planned:
blah…blah…blah…
Now…the game tonight’s @ 11pm, which is in essence a two-a-day, I suppose…and I’m unsure as to how (if at all) i should modify my food intake…here’s a basic day for me food wise:
more blah…blah…blah
Of course, in this case pre-bed is really pre-hockey since tonight’s game is at ELEVEN FUCKING PEE EMM
Anyway…you guys tell me, you anonymous fuckers who read this (and you nice non-anon folks too) - does the diet support the training volume?[/quote]
Here’s my thoughts on your training/nutrition issues.
First, leg training. In my younger years, I used to train legs the day after either hockey and/or rugby. It took a couple weeks to get used to, but they seemed to recover better.
Second, for the nutrition side, at the very least add in something after hockey (other than just beer) such as a last shake or a light meal. As for how much extra food, it will really depend on how you are feeling. I’d use strength and condition as the best indicator. Such as, are your lifts suffering? Are you missing reps? etc…
I’m not sure what your physique goals are now, partly because you posted that you didn’t know where you were going with your training. 
But that will really be the driver for adjusting your food intake.
Lastly, be careful about just upping your calories because you feel sluggish, the extra activity and time if you usually go to bed early may cause short-term dips in energy and performance levels, without it being diet related.
[quote]Ruggerlife wrote:
I’m not sure what your physique goals are now, partly because you posted that you didn’t know where you were going with your training. But that will really be the driver for adjusting your food intake.
[/quote]
Well let’s see…how can I define my goals.
We could define them statistically…I am 183 pounds at around 16% bodyfat. I would be happy to be 205 pounds at 12%, I’d be happy to be 190 pounds at 10%, I’d be happy to be higher pounds at lower percentage.
We could define them by lift stats too…I can squat …well you know what, I don’t know what I can squat - yesterday after 6 sets of mostly 8+reps I squeezed off a couple sets of doubles @ 315…I should probably learn what my max is…but I’d like to squat 405 some day.
I can bench 255…I’d love to bench 315.
I can deadlift 405…I’d love to hit 500+.
We could define them visually too…here is what neelydan currently looks like (stealthy mirror camera shot huzzah):
Not saying I’m in terrible shape, but I certainly don’t have an impressive physique.
Neelydan wants an impressive physique.
Considering I’ve been eating a similar volume for a while now and haven’t changed much, perhaps I need to just pick a direction and go with it, I suppose.
[quote]NeelyDan wrote:
Ruggerlife wrote:
I’m not sure what your physique goals are now, partly because you posted that you didn’t know where you were going with your training. But that will really be the driver for adjusting your food intake.
Well let’s see…how can I define my goals.
We could define them statistically…I am 183 pounds at around 16% bodyfat. I would be happy to be 205 pounds at 12%, I’d be happy to be 190 pounds at 10%, I’d be happy to be higher pounds at lower percentage.
We could define them by lift stats too…I can squat …well you know what, I don’t know what I can squat - yesterday after 6 sets of mostly 8+reps I squeezed off a couple sets of doubles @ 315…I should probably learn what my max is…but I’d like to squat 405 some day.
I can bench 255…I’d love to bench 315.
I can deadlift 405…I’d love to hit 500+.
We could define them visually too…here is what neelydan currently looks like (stealthy mirror camera shot huzzah):
Not saying I’m in terrible shape, but I certainly don’t have an impressive physique.
Neelydan wants an impressive physique.
Considering I’ve been eating a similar volume for a while now and haven’t changed much, perhaps I need to just pick a direction and go with it, I suppose.
[/quote]
I don’t want to alarm you, but there’s a scorpion on your back.
The good news is that getting bigger and getting stronger go hand in hand.
I wouldn’t make any drastic changes to your training now until you’ve adjusted to the higher activity level.
At that point you’d likely reach your strength goals and progress towards your size goals by cycling strength and mass phases. I don’t know if any of ddot’s Tate programs are set up that way, but I recall Dave saying in a log entry that he basically rotates strength/size/cutting phases.
Oh yeah, those strength goals aren’t that far off.
[quote]NeelyDan wrote:
Blah, blah, blah…
Neelydan wants an impressive physique.
[/quote]
It seems there are a few goals:
- Reduce body fat
- Increase strength
- Increase muscle mass
Sounds about right for 95% of TN’ers.
This COULD be accomplished at once, but it requires significant attention to detail.
Starting with items 2 and 3, you need to up your calories and refine what you eat. It seems you gather a significant portion of your protein from shakes. (3 of 6 feedings are shakes). Roughly speaking, based on what you listed as a diet, you’re consuming around 2550 kcal. Given your current weight, activity level and daily activity you won’t be gaining any weight at those levels.
I’d wager your BMR is around 2900. Which means you probably float around that mark when it comes to your diet. I’d say in order for you to be able to gain muscle you’re going to want to be at 3500kcal+. If that 3500kcal is strict as can be, and your training/activity is on point, you COULD increase muscle mass and reduce body fat. Remember, more muscle burns more calories and more muscle means more motor units to recruit for strength. So the number of calories you need to consume will always need to be evaluated. This is the ‘significant attention to detail’ I am referring to above.
You mentioned your workouts had 2 metabollic sessions. If you’re playing hockey 2x a week and soccer once a week, do you need those sessions?
You might consider a hypertrophy program like OVT. You might get stronger, but not at a pace that you would if you were following a strength program like Westside of 5/3/1.
You might want to reconsider your training approach if these are your goals.
I’d say right now that your actions aren’t perfectly aligned with your goals. So either adjust your goals or adjust your actions. Re-evaluate and make further adjustments.
Those are my thoughts. I certainly don’t know everything (Court will attest to this) but I’d be willing to help if I could.
Thanks for your input gentlemen.
I’m no advocate of chasing two things at once, it could be argued that i’m no good at chasing one.
I think when I say “i don’t know where I’m going with my training” I’m really saying “I don’t know which way is the proper way to go about it”, if that makes any sense.
Fact is, in spite of not looking like it from that back shot, I am carrying a 36 inch waist around - which leads me towards the belief that I should lean out first. Being 33 years old factors into it, too.
Ah, fuck it. You know what - I think I just made up my mind. I’m just gonna go balls out and lose my gut and decide from what point what to do next.
[quote]NeelyDan wrote:
Ah, fuck it. You know what - I think I just made up my mind. I’m just gonna go balls out and lose my gut and decide from what point what to do next.
[/quote]
If you “cut”, I will hunt you down while you sleep on the GO train and kill you. Seriously. You don’t have a gut. You’re not fat. You just sound like a woman, or, alternatively, all the fools on here to ask if they should bulk or cut.
You can gain strength and size without getting fat. Just don’t do what ddot did (burn Todd, burn :P). If you put on some quality mass, you will no longer feel that you look like you have a gut. You will be ‘bigger’ overall which will hide any feelings of having a gut that you have.
But seriously, if you try to lose your gut you will end up weighing like 170 and when you then choose to gain size/strength, chances are you will get at least some of it back again. Chill the fuck out and remove the knot from your panties.
PS. I’m in a horrible mood today if you couldn’t tell.
you sorta took the wind outta neelydan’s sails
[quote]NeelyDan wrote:
you sorta took the wind outta neelydan’s sails[/quote]
Took the wind out of your sails? I think she pretty much went Somali pirate on NeelyDan’s ass.
[quote]Ruggerlife wrote:
NeelyDan wrote:
you sorta took the wind outta neelydan’s sails
Took the wind out of your sails? I think she pretty much went Somali pirate on NeelyDan’s ass.
[/quote]
No kidding. I’m kind of quietly weeping at the rape and pillage of his ego.
Having said that, I think it’s solid advice couched in uber bitchy terminology
It’s a damned good thing anteaters are so well centered.
Alright. I’ll pull a Costanza and do the opposite. If I end up having a heart attack, will you all tell them my story?
Last night I suited up for my return to the ice for the first real game of the summer session. I played with a couple of junior A guys (americans have no idea, I bet) and racked up 4 points. It’s a good thing, because the game was at 11 and I am dragging my ass today.
[quote]ouroboro_s wrote:
Ruggerlife wrote:
NeelyDan wrote:
you sorta took the wind outta neelydan’s sails
Took the wind out of your sails? I think she pretty much went Somali pirate on NeelyDan’s ass.
No kidding. I’m kind of quietly weeping at the rape and pillage of his ego.
Having said that, I think it’s solid advice couched in uber bitchy terminology :)[/quote]
I just wanted to give neely a first hand look into what I meant by “bitchy blunt” so I could explain another story to him.
[quote]NeelyDan wrote:
If I end up having a heart attack, will you all tell them my story?
[/quote]
I once had a little old anteater friend.
He got real fat, had a heart attack and died.
The end.
I was never into writing/poetry if you couldn’t tell…
[quote]Court wrote:
I was never into writing/poetry if you couldn’t tell…[/quote]
Nor were you into sparing the feelings of simple anteating bastards like neelydan.
i shall forever be scorned (and yet strangely attracted) to your ruthlessness
[quote]Court wrote:
NeelyDan wrote:
If I end up having a heart attack, will you all tell them my story?
I once had a little old anteater friend.
He got real fat, had a heart attack and died.
The end.
I was never into writing/poetry if you couldn’t tell…[/quote]
If you try harder I bet you can get a Dr. Seuss rhyme scheme going. I may do a Haiku for him:
Little Anteater
Got so fat, his heart kicked off
So sad, chunky pal
My attempt:
Oh Anteater, Oh Anteater
With your tiny Scorpion Tat
Why oh why did you get oh so fat?
Your tiny, tiny heart
Didn’t handle your weight
If only the Anteater
Stepped Away from his plate.
The forums have less chatter
We’ve all said our good bye’s
So sorry to hear that your belly
Crushed your tiny little thighs
[quote]NeelyDan wrote:
There once was an anteater…he had a bit of a gut
…I fucked him, OHHHHH[/quote]
That’s GOLD!