Progress pics.
Jan 09
Feb 15th
Feb 15th
Feb 15th
Sorry about the shot. my timer was playing up so i just shot one from my hand.
fucking cant notice a difference.
I stayed at a pretty constant 130kg
But all my lifts have went up. clothes feel baggier, and i started CEE 2 weeks ago so im sure im carrying about some water weight too.
Hoped for a better improvement.
Scott
[quote]thosebananas wrote:
fucking cant notice a difference.
I stayed at a pretty constant 130kg
But all my lifts have went up. clothes feel baggier, and i started CEE 2 weeks ago so im sure im carrying about some water weight too.
Hoped for a better improvement.
Scott[/quote]
Scott,
Just wanted to chime in here and echo some other sentiments regarding diet.
You mentioned a goal of wanting to be less than 15% bodyfat. With what you are doing now, you are not going to get there. If you want to see some more noticeable results, then tighten up the diet and BE STRICT with your food intake.
I think, even though you’re trying to make better food choices and go more low carb and what not, you need to sit down, find YOUR fat loss Calorie intake, and construct a meal plan based on that. Then, adhere to it 100%.
Don’t be afraid to cut Calories and don’t let too much information convince you that you need a TON of Calories per day just because you lift weights - do what works for YOU.
I know you’re trying to gain strength too, and that can be a helpful mindset to have while in the gym…however, the pursuit of strength can often cause one to overeat, and if leanness is one of your goals then obviously overeating is going to sabotage that.
So, in short, decide what is most important to you NOW (gaining more strength and size or dropping bodyfat and maintaining your size) and create a diet that WORKS to do it.
Otherwise, you’ll find that 3 more months go by and you’ll look about the same, albeit stronger.
Good luck.
[quote]NewDamage wrote:
thosebananas wrote:
fucking cant notice a difference.
I stayed at a pretty constant 130kg
But all my lifts have went up. clothes feel baggier, and i started CEE 2 weeks ago so im sure im carrying about some water weight too.
Hoped for a better improvement.
Scott
Scott,
Just wanted to chime in here and echo some other sentiments regarding diet.
You mentioned a goal of wanting to be less than 15% bodyfat. With what you are doing now, you are not going to get there. If you want to see some more noticeable results, then tighten up the diet and BE STRICT with your food intake.
I think, even though you’re trying to make better food choices and go more low carb and what not, you need to sit down, find YOUR fat loss Calorie intake, and construct a meal plan based on that. Then, adhere to it 100%. Don’t be afraid to cut Calories and don’t let too much information convince you that you need a TON of Calories per day just because you lift weights - do what works for YOU.
I know you’re trying to gain strength too, and that can be a helpful mindset to have while in the gym…however, the pursuit of strength can often cause one to overeat, and if leanness is one of your goals then obviously overeating is going to sabotage that.
So, in short, decide what is most important to you NOW (gaining more strength and size or dropping bodyfat and maintaining your size) and create a diet that WORKS to do it. Otherwise, you’ll find that 3 more months go by and you’ll look about the same, albeit stronger.
Good luck.
[/quote]
I totally get what your saying. and hopefully when i start posting up my new diet which ive been on for about 2 weeks. it will be more along the right lines.
Im going to continue exactly what im doing now untill the comp on 1st March. then i am going to start something more fat burning orientated with maybe the odd 3x3 thrown aswell. going to have a read and search on the site. but im thinking something that uses alot of super sets or complexes in low reps is right up my street.
i have been doing a 20min interval on the bike and a 5k on the rowing machine each week. going to double this or add in 2 different forms of cv on top of this.
[quote]thosebananas wrote:
I totally get what your saying. and hopefully when i start posting up my new diet which ive been on for about 2 weeks. it will be more along the right lines.
Im going to continue exactly what im doing now untill the comp on 1st March. then i am going to start something more fat burning orientated with maybe the odd 3x3 thrown aswell. going to have a read and search on the site. but im thinking something that uses alot of super sets or complexes in low reps is right up my street.
i have been doing a 20min interval on the bike and a 5k on the rowing machine each week. going to double this or add in 2 different forms of cv on top of this.
[/quote]
Cool man.
Obviously you want to do nothing to ruin your chances of doing well at your comp.
I think with your strength levels now, with some minor tweaks on form, you’ve got the potential to go far if you stay healthy, both in terms of strength and physique development.
Just wanted to add a little emphasis to the importance of making sure your food intake coincides with your current goals.
Best of luck in the comp, I’ll be following along.
Today:
8.30am Wake up
Meal 1 8.45am
1/2 tin of corned beef
bowl of porridge in water/sugar
whey/casein shake + 5g BCAA
5 fishoil
multi
Uni 10 - 13.30
13.30 MEAL 2
Chicken
Mayo
Lettuce
Tomato
1400 Meal 3 Pre Workout
Whey/casein Shake + 5g BCAA + 5g CEE
14.00 - 15.25 Workout
During Workout:
3 Litres Water + 15g BCAA
1 Red Bull
Back Squats
20kg x8
60kg x5
80kg x5
100kg x5
120kg x5
130kg x5
140kg 2x5
Wide Leg Squats from Pins. About Half Squats
140kg x5
180kg x5
200kg x5
220kg x5
240kg x5
250kg x5
270kg x3
300kg x5 (took me about 6 attempts to get it off the pins but once i hit the sweet spot the first three shot up so i hit 5. rep 4 and 5 where brutal) bust my nose from the pressure and had a headache for the rest of the workout.
Front Squats
60kg x5
80kg x5
90kg x5
100kg x3
shoulder started to bother me so switched to:
zercher squats
60kg x8
70kg x5
80kg x5
90kg x5
100kg x5
Meal 3 Post Workout 15.30
Whey Shake + 5g BCAA + 5g CEE
17.00 MEAL 5
Handful of cashew nuts
Handfull of sultanas
18.30 MEAL 6
whey/casein shake + 5g BCAA
19.30 MEAL 7
Beef and veg stew
22.00 MEAL 8
casein shake + 5g BCAA
5 fishoil
23.30 Bed
[quote]thosebananas wrote:
300kg x5 (took me about 6 attempts to get it off the pins but once i hit the sweet spot the first three shot up so i hit 5. rep 4 and 5 where brutal) bust my nose from the pressure and had a headache for the rest of the workout.
[/quote]
Shit man, don’t have an aneurysm or somethin and die.
I don’t even want to imagine 660 lbs on my back, nice lifting.
I agree with everyone on the diet thing, it looks like you have a plan though.
Good luck at the comp!
cheers pal
im feeling fine now. ill sleep well tonight thou 
Scott
well my first day is up… been pretty much like that for the past 2 weeks.
critique away please.
Scott
[quote]thosebananas wrote:
well my first day is up… been pretty much like that for the past 2 weeks.
critique away please.
Scott[/quote]
Well, since you’re getting ready for a comp, I don’t know how much I’d mess around with the diet.
Also, it would be helpful if you posted some numbers - total Calories, and grams of Protein, Carbs, and Fats.
Bottom line, though, is look at the last two weeks, and ask yourself is your diet doing what you need it to do at the moment?
It looks like you’re eating too much, personally. I’d cut out Meal 6 completely, and go a little bit longer between feedings. You’re eating once an hour there in the evening, even though meals 5 and 6 are nuts and a shake.
Again though, right now do you want maximum performance for your competition prep, or do you want to start getting lean?
i see what you mean…
i was just feeling dizzy/light headed from the heavy pin squats and had work to go to so i thought i should eat something. turned out work got cancelled and i was able to relax and watch some skins instead
9.30 am Wake up
10.00 MEAL 1
Porridge
1/2 tin of corned beef
whey/casein shake + 5g BCAA
5 fishoil
multi
10.30-13.00 Uni
Meal 2
whey/casein shake + 5g BCAA + 5g CEE
Gym
During:
2 Litres of Water + 15g BCAA
Gulp of red bull
Bent row
60kg x5
70kg x5
80kg x5
90kg 3x5
Reverse grip bent row
80kg x5
90kg 3x5
Pull Downs
“12” 5x5
Plate Pinchs
25kg plates to failure x2
supersetted with
Dead Hangs to failure x2
110kg Bar Holds
15sec on 15sec off 10 sec on 30 sec off x3
EZ Bar Curls (alternating wide and narrow)
50kg 2x5
55kg 4x5
110kg Bar Holds
to failure x2
16.15 Meal 3
whey shake + 5g CEE + 5g BCAA
17.30 MEAL 4
handful cashew nuts
handful sultanas
20.30 MEAL 5
Casein shake
22.00 Meal 6
5 fishoil
casein shake
22.30 Bed
08.00am Wake up
09.00 Gym
(Fasted Cardio)
45mins on “fat burn” mode on the bike
during:
1 litre of water + 10g BCAA
10.00 Meal 1
whey/casein shake + 5g BCAA
handful of cashew nuts
handful of sultanas
5 fishoil
multi
11.00 - 13.30 uni
14.00 Gym
DB Bench
40kg DBs 3x5
Flat Bench
60kg x8
80kg x5
85kg x5
90kg 2x5
95kg x5
Close Grip
60kg 3x8
Elbow started to flare up really bad and i was forced to leave… fucking raging. i think hitting my grip hard yesterday didnt help this much thou…
14.45 Meal 2
whey/casein shake + 5g BCAA + 5g CEE
5 fishoil
handful of cashew nuts
handful of sultanas
15.45 Meal 3
tuna
sweetcorn
mayo
18.00 MEAL 4
1/2 tin of corned beef
20.30 MEAL 5
Stir Fry:
Chicken
Mushrooms
Onions
Pepper
Cabbage
Bean Sproats
Carrot
Brocolli
REST DAY
12.00 Wake up
Meal 1
Mac and Cheese
Meal 2
Stir Fry:
Chicken
Mushrooms
Onions
Pepper
Cabbage
Bean Sproats
Carrot
Brocolli
Meal 3
Stir Fry:
Chicken
Mushrooms
Onions
Pepper
Cabbage
Bean Sproats
Carrot
Brocolli
Meal 4
Casein + 5g CEE Shake
0100 BED