yet again, notice nothing in my legs…
Might decrease my cals a bit this week… and up the cardio…
Any thoughts?
I’ve been checking your thread off an on. You have strong lifts and are working on getting your diet under control which is a great. But, I have to agree with you…I don’t see much change week over week.
In order to crank up your fat burning, have you consider taking a few weeks and swapping out traditional weight training for barbell complexes as described by Cosgrove and others? Your strength shouldn’t suffer much and it might kick start fat loss.
I agree with giterdone in that your pics from 2 weeks ago aren’t much different from your pics this week. But, I don’t think you have to switch up your routine or do anything drastic. Maybe just cut cals by about 500 every day this week? I can almost guarantee results will come after this protocal.
6 weeks progress…
Not as bad as feared. but not great.
I’ll think about changing it up. HIIT and complexes/circuits for a week… hmmmm
a 500 cal reduction is 2100 cals a day, would defiantly get results i think but im not sure how hard I could train.
0900 Wake up
09.45 MEAL 1
7 boiled eggs
butter
1 multi
4 fish oil
5mg Sergeline
1 capsule Berroca.
2 thermopure
13.00 MEAL 2
whey/casein shake
5g BCAA
5g CEE
3g Beta analine
2 thermopure
4 fish oil
14.00 GYM
Rower HIIT
3mins 30sec intervals x3 - 2 mins rest between sets
Cross Trainer
25mins Fat burn
*Then I went into the weights room. I took onboard some of what has been suggested and coupled it with pure anger at myself and my body. Had to wait 20 mins for the platform thou. Did some stretchs
Hang Clean and Press
60kg 4x5 - 30 sec rest between sets
Hang snatch
50kg 4x5 - 30 sec rest between sets
Military press
50kg 4x5 - 30 sec rest between sets, push pressed the past set
Squats ATG
60kg 5x10 - 30 secs rest
Powercleans
60kg 5x5 - 30 sec rest
Fucking destroyed after this. First time in a while I have had lactate build up. I looked fucking huge after.
15.45 MEAL 3
whey shake
10g BCAA
5g CEE
1.5g Beta analine
4 fish oil
1 glucosamine
17.15 MEAL 4
chilli concarne
[quote]thosebananas wrote:
a 500 cal reduction is 2100 cals a day, would defiantly get results i think but im not sure how hard I could train.
[/quote]
Are your goals strength or fat loss? You don’t want to chase two rabbits, or theyll both get away…
[quote]jbird643 wrote:
thosebananas wrote:
a 500 cal reduction is 2100 cals a day, would defiantly get results i think but im not sure how hard I could train.
Are your goals strength or fat loss? You don’t want to chase two rabbits, or theyll both get away…
[/quote]
Fat loss as of NOW.
ps-theoretically cardio after lifting is optimal for fat loss, as the lifting has theoretically drained you of your fuel stores (food in your belly) and it looks for other sources of fuel (body fat) to perform the exercise.
Just my .02, though. I’m no MD.
Nevertheless, good fucking workout man. Your ‘raging animal’ analogy a few pages back stuck in my head and I use it any time I am struggling with a rep. Keep it up dude
[quote]jbird643 wrote:
ps-theoretically cardio after lifting is optimal for fat loss, as the lifting has theoretically drained you of your fuel stores (food in your belly) and it looks for other sources of fuel (body fat) to perform the exercise.
Just my .02, though. I’m no MD.
Nevertheless, good fucking workout man. Your ‘raging animal’ analogy a few pages back stuck in my head and I use it any time I am struggling with a rep. Keep it up dude[/quote]
I would normally perform cardio after weights.
Yesterday I had just planned some HIIT on the rower and then 20-25mins steady state.
While on the crosstrainer, I was basically looking at myself in the mirror for 25 mins, didn’t like what I saw and went downstairs with a bit of blind rage.
Today is start of a more fat loss targeted training.
Scott
11.15 Wake up
11.45 MEAL 1
2 thermopure
4 fish oil
1 multi
1 capsule berroca
4 boiled eggs
butter
12.00 GYM
Squats
20kg x10
60kg x10
100kg 10x10 - may have been 1 rep over or under on some sets. I find it very hard to keep count past 5 when ik about to pass out. 60-90 seconds rest between sets. Simple Brutality.
Squats with 2 second hold below parallel
60kg x20
Cross Trainer 25 mins fat burn
During
4 Litres water
15g BCAA
Done know where the high rep/high set idea came from for squats, but heck saw it as a challenge and knew it would challenge my entire body. Was very hard.
13.00 MEAL 2
Whey shake
10g BCAA
5g CEE
1.5g Beta analine
4 fish oil
1 glucosamine
14.30 MEAL 3
100g Chicken
4 fish oil
2 thermopure
16.30 MEAL 4
1 Hot Dog Sausage - these awesome things i found that are 30g Fat/ 20g Protein and 0g Carbs per hot dog. 340 cals per hot dog. Easy to make and delicious.
19.00 MEAL 5
2 tins of tuna
spring onion
mayo
4 fish oil
22.00 MEAL 6
Casein shake
4 fish oil
3 ZMA
23.00 BED
Cals 1900
Carbs 16.9
Protein 215
Fat 103
A little low on cals… Aiming for 2000-2100 but if i can stick it this low then y not?
08.45 Wake up
09.15
4 fish oil
1 multi
2 thermopure
5mg sergiline
1 berroca
09.30 MEAL 1
4 boiled eggs
butter
11.15 MEAL 2
Whey/casein shake
10g BCAA
3g Beta analine
4 fish oil
12.00 GYM
Dan Johns Complex A
Row → Hang clean → Front squat → Military press → Back Squat
5x8 40kg
First time in a long time that my body has exploded with lactic acid. Ive missed this feeling. Was hard as fuck, think i got the weight just about right. Going to add 2.5kg each workout to really bust my balls. Grip was playing up, so i was back squating with no hands on the bar… just wrists.
EZ Bar Curls
40kg 4x6 - 2 narrow, 2 wide
Rower
30 sec interval x3 550metres.
Rower
2k 7mins 20, 1min50 avg split
Treadmill
10mins on full incline.
Plank x failure
Isometric Press up. 2 sec hold at bottom. 2x10
During:
4L water
15g BCAA
*was an awesome ball busting workout. Ive also started to help train a friend of mine. She want to loose about 20lbs for her birthday and ive been putting her through a few weight circuits and introduced her to interval training. I think she might be catching the weight bug. 
This motivates me to cut faster and harder, and therefore work harder in the gym and diet harder as I think i currently look a bit silly giving weight loss advice to someone who had less bf% than me. Shes also well hot.
I will defiantly aim to do complexs at least once a week but probably two. I had put the 40kg on to warm up thinking i could do 50 or 60… ohh was i wrong. 50kg is a few weeks away.
13.30 MEAL 3
whey shake
10g BCAA
5g CEE
1.5g Beta analine
4 fish oil
1 glucosamine
15.00 MEAL 4
100g Chicken
4 fish oil
2 thermopure
17.30 MEAL 5
2 tins of tuna
mayo
spring onion
19.30 MEAL 6
Hot Dog Sausage
20.45 MEAL 7
whey/casein shake
10g BCAA
21.00- 23.30 Working (NEPA)
00.00 MEAL
Casein shake
10g BCAA
4 fishoil
3 ZMA
00.30 BED
Cals 1920
Carbs 21
Fat 107
Protein 212
yea. .
i think you are taking the correct route. . your metabolism needs a good old fashioned boot up the arse! 
ill keep an aye on ya haha
Bryan
[quote]bryan.kav wrote:
yea. .
i think you are taking the correct route. . your metabolism needs a good old fashioned boot up the arse!
ill keep an aye on ya haha
Bryan[/quote]
It certainly feels like the past few days its exploded… Im hungry as a dog about 15 mins after each meal… drinking gallons of water to cut out the hunger pangs.
Cheers
Scott
Scott-
You’re an animal. Keep pushing in the gym and staying strict with the diet. Results will come.
-J
[quote]jbird643 wrote:
Scott-
You’re an animal. Keep pushing in the gym and staying strict with the diet. Results will come.
-J[/quote]
Best compliment ive ever been payed. Tomorrow is olympics day… heavy cleans and hang snatchs… and then ive devised a litte plan of torture, kinda related to today.
Overhead squat → Hang Snatch → Hang Snatch High Pull → Snatch Deadlift
5x8. Im aiming to puke.
Scott