Going Banana's in '09

Training Training Logs
41

12.00 Wake up

12.30 MEAL 1
porridge
whey/casein shake + 5g BCAA + 5g CEE

13.00 Gym
Deads
60kg x8
100kg x8
changed to a texas bar
60kg x8
100kg x8
140kg x5
180kg x5 Neoprene Belt on
190kg 5x5 FUCK YEA

Deads with bands (lockout work from ground)
Green bands
190kg x3
220kg 3x3 Neoprene Belt on

The texas bar ripped my hands to shreds

Seated row
80kg 3x8

Lat Pull Down
80kg 5x5

Grip work:

Rolling thunder
50kg 4x failure each hand

2x15kg plate. Double hand pinch 3xfailure

50kg DBs 2x30sec

During
15g BCAA in 2 litres water
1 litre of diet kick (cheap suger free red bull)

16.00 Meal 2
whey shake + 5g CEE + 5g BCAA

17.15 MEAL 3
tuna
sweetcorn
mayo

20.15 MEAL 4
whey/casein shake + 5g BCAA
Cashew nuts
Sultanas
Tea

0130 MEAL 5
chicken burger
salad
coleslaw
chips

42

13.00 Wake up

16.00 Meal 1
Tuna
sweetcorn
mayo

went food shopping, prob a mile walk there and back, counting this as cardio :smiley:

20.00 MEAL 2
Protein pancakes :smiley:
Oats
whey
8 eggs
suger

so filling

22.00 MEAL 3
Whey/Casein shake

00.00 MEAL 4
Leftover protein pancakes
Casein Shake

02.00 Bed

43

13.00 Wake up

13.30 Gulp of Kick

14.30 Gym
FASTED CARDIO:
Bike - 45mins on fat burn
stayed above 30kph the whole time

During:
15g BCAA in 2L water

WEIGHTS:
Military Press - Push Press
5x5 65kg

Strict Shrugs
4x8 90kg

Lateral Raises
4xfailure 12.5kg DBs

supersetted with

Bar Front Raises
4xfailure 20kg (empty bar)

Straight Arm Pull Downs
4x8 @ 6

16.30 MEAL 1
Whey Shake + 5g CEE
Handful of nuts and sultanas

17.30 MEAL 2
Tuna
Sweetcorn
Mayo

44

So… Found out yesterday that i didnt get my forms in on time for the comp on 1st March so im no longer competeing.

I am going to continue training with my current split:
Mon: Legs
Tue: off
Wed: Cardio/Bench
Thursday: Back
Friday: Deads
Sat: off
Sun: Cardio/shoulders

until the 1st march, then ill max out. hopefully get some new PBs.

After that… I plan to do at least three cardio sessions a week. preferably in the morning in a fasted state.

I will also use a split something like this.
Mon - Cardio + Squats
Tue - off
Wed - Cardio + Bench/Back
Thur - Deads
Fri - Cardio + Shoulders
Sat - Off
Sun - Cardio + Core

This currently fits well around my uni and work life.

Cardio will alternate between 45min “fat burn” sessions on the bike and 5k rows

I will aim to superset some things together, especially on bench/back day. I will train using a 4x 6-8 range. And take shorter rests than i am now. Try to get my weights done in 60mins.

I will use this protocol for the month of march.

Then i will reaccess. Would like to minimise strength lose as much as possible.

Current PBs are
bench: 115kg
Squat: 150kg x5
Dead: 240kg x1
Overhead: 105kg x1

I would be happy if after the month of March, I am still within 5-10% of these.

On the diet front:
In March i will be going as low carb as i can muster. No direct carbs after 4pm.

Caloriecount.com says i need 4100 calories to maintain my current weight. i think that is fucking bull shit.

I dont know how many calories i have been eating but i dont think its anywhere near that.

This week i plan to use fitday and see what i am using.

45

also forgot to mention.

im sitting at roughly 130kg

I would like to be 115kg at end of march. so thats roughly 3kg a week.

Scott

46

Yeah, 4100 sounds a bit high to me too.

You can try formulas and what not, eventually you’ll have to find a number and stick with it for a couple of weeks and then see how you respond.

OR, you can try to “wing it” like some do, but you still have to be somewhat aware if the portion sizes you are eating are too much or not, and still have to be somewhat consistent.

All an experiment, really.

I will say, since you use BCAAs…

I was able to take my Calories pretty damn low, to get some pretty rapid fat loss, and I lost little if ANY strength, and gained some strength when I was doing shit tons of BCAAs.

Basically I’d eat about 4 times a day, every 4 hours, and I would take 10-15 grams of BCAAs in between meals at the 2 hour mark.

I also used about 40-60 grams BCAAs during workouts.

May wanna try that if you want some anti-catabolic insurance if dropping your Calories low.

47

The BCAAs are a problem.

Ive pretty much ran out of them and wont be able to afford them until about week 2 of march.

I have:
3kg of whey
1kg of casein
300g CEE
a handful of fishoil
12 Z12
100 multis

and thats about it.

On the food front.
I think im going to keep my portion size the same. but cut out some meals. aim for 3-5 as opposed to the current 5-8

Also i might drop oats from my diet.
Thinking of something like this as a sample diet.

Wake up ~ 9am

Fasted Cardio: AM

Meal 1 around ~ 10.30
Whey/Casein Shake
Some nuts
Some fruit
Multi

Meal 2 ~ 14.00
Whey/casein Shake

Workout ~ 3pm

Post Workout MEAL 3 ~16.00
Whey shake + 5g CEE

Meal 4 ~ 19.00
Chicken Stirfry or Tuna

Meal 5 ~ 22.00
Casein Shake

BED 23.00

Thoughts?

48

The BCAAs are a problem.

Ive pretty much ran out of them and wont be able to afford them until about week 2 of march.

I have:
3kg of whey
1kg of casein
300g CEE
a handful of fishoil
12 Z12
100 multis

and thats about it.

On the food front.
I think im going to keep my portion size the same. but cut out some meals. aim for 3-5 as opposed to the current 5-8

Also i might drop oats from my diet.
Thinking of something like this as a sample diet.

Wake up ~ 9am

Fasted Cardio: AM

Meal 1 around ~ 10.30
Whey/Casein Shake
Some nuts
Some fruit
Multi

Meal 2 ~ 14.00
Whey/casein Shake + 5g CEE

Workout ~ 3pm

Post Workout MEAL 3 ~16.00
Whey shake + 5g CEE

Meal 4 ~ 19.00
Chicken Stirfry or Tuna

Meal 5 ~ 22.00
Casein Shake

BED 23.00

Thoughts?

49

Well, a couple of things:

  1. That LOOKS a little too low in Calories. Might not be based on your metabolism and activity level, but you might want to err on the side of caution and add one more meal of similar size in there.

Again, though - post some TOTALS! TOTAL Calories, TOTAL protein, TOTAL carbs, TOTAL fat - I have no idea how big those shakes or meals are.

2)I’d eat some whole food for breakfast.

Based on what you look like, I would personally do something like this:

[u]Workout Day[/u]
Calories: 2800
Protein: 300 grams
Carbs: less than 30
Fat: 175-180 grams

Meals 1-5
Calories: 500
Protein:50g
Fat:35g

Post Workout Shake
Calories: ~300
Protein: 50
negligible carbs and fat
If you could get some Glutamine here and replace 20grams of the protein with Glutamine, for 50g of Protein and 20g Glutamine that would be good too.

Then eat meal # 5 an hour after your shake, then hit the sack or something. Adjust the timing based on your own schedule.

[u]Non Workout Day[/u]

The same as a weight training day but without the post workout shake.

Calories: 2500
Protein: 250 grams
Carbs: less than 30
Fat: 175-180 grams

Meals 1-5
Calories: 500
Protein:50g
Fat:35g

Something like that. If looking at this and you feel, intuitively, its too low in Calories, add 250-500 Calories to your totals in the form of protein and fat.

Give it 2-3 weeks and if it ain’t working, make adjustments.

50

the shakes are roughly:
300 calories
50g protein
3g carbs
4g fat

51

[quote]
Again, though - post some TOTALS! TOTAL Calories, TOTAL protein, TOTAL carbs, TOTAL fat - I have no idea how big those shakes or meals are.[/quote]

I agree with NewDamage on this one Scott. We can’t help you properly unless we know your totals. And not just the shakes… everything.

52

Pretty much decided that since the comp aint happening. im just going to go for the fat loss now. Starting this coming Monday. Going to decrease my carbs til about less than 40g a day (not counting carbs from veg)

Im choosing monday because, i have ran out of BCAA, fishoil and am low on protein. putting in a big order today. and it should be here on monday.

53

12.30 Wake up

12.45 MEAL 1
Whey/Casein Shake
5g CEE

13.30 Gym

Overhead press
60kg x6
80kg x5
85kg x5
90kg 3x5

Seated DB Shoulder Press
25kg DBs x10
27.5kg DBs x8
30kg DBs 3x8

DB Shrugs
40kg 4x8

Lateral Raise
12.5kg DB 3x5

super setted with

Front Raise
12.5kg DB 3x8

Cardio:
Bike
15mins on fat burn level 4, kept it at 32km/h

stretched off

20mins on fat burn level 4, kept it at 32 km/h

Core:
Sit ups 3x15

Alternating Crunchs 3x10

Plank Leg Raises 3x10

Pressups with 3 sec iso hold
3x10

During:
1L of kick
3L of water + 20g BCAA

16.00 MEAL 2
whey shake
5g CEE

17.00 MEAL 3
Tuna
Sweetcorn
Mayo
Saladcream

19.00 MEAL 4
Whey/Casein Shake

21.00-22.30 Work (NEPA)

22.30 MEAL 5
4 sausages
Peas

00.30 MEAL 6
Casein Shake
5 fishoil

0100 Bed

54

The Big Cut Plan!!

Right the cut starts on Monday. im going to get my BF measured this week. i estimate high 20s to low 30s.

On Monday morning ill weigh in and take measurements and post pictures.

Workout Plan
4 weights sessions, 3 cardio sessions

Mon - Weights A
Tue - Rest + NEPA (cant train as i got uni 9-5 and then work 7-1)
Wed - Cardio AM, Weights B
Thu - Cardio + Core
Fri - Weights C
Sat - Rest + NEPA
Sunday - Cardio AM + Weights D

Weights:
Weights A:
Squat 4x10
Zercher Squats 4x8
Lunges 4x8
Calf Presses 4x20

Weights B:
Deads 5x5
Rack Pulls 5x5
Straight Leg Deads 4x8
Hyper Extensions 4x8

Weights C:
Cleans 4x8
Overhead/Push presses 4x8
Power Shrugs 4x8
Seated Shoulder Press 4x8
Curls 4x10

Weights D:
Bench 4x8
Close Grip Bench 4x8
Rows 4x8
Flys 4x8
Pull Down 4x8

Cardio:
2x 30-45mins Fat burn on bike
5k on rower

That plan is provisional, please comment if it has any fatal flaws.

Nutrition:
This is the area that will make or break this whole cut and it is the area that i usually have trouble with.

Im going to take New Damage’s recommendation and do this:

Workout Day
Calories: 2800
Protein: 300 grams
Carbs: less than 30 (not counting veg)
Fat: 175-180 grams

Meals 1-5
Calories: 500
Protein:50g
Fat:35g

Non Workout Day

The same as a weight training day but without the post workout shake.

Calories: 2500
Protein: 250 grams
Carbs: less than 30 (not counting veg)
Fat: 175-180 grams

Meals 1-5
Calories: 500
Protein:50g
Fat:35g

Supplements wise i will be using:
Thermopure - Am and 6 hours later. - basically a cheaper version of HOT-ROX

BCAA - 10g in am, ~50g during workout, 10g pre bed

Fishoil - lots throughout the day

CEE - 5g pre and post workout

ALCAR - 1g in the am. may increase, depending on how it goes.

Whey
Casein

Kick - cheap version of redbull.
per litre:
40cals
4g protein
trace of carbs
trace of fat
30mg/100ml caffeine

At the minute i probably drink a litre thoughout the day. most of it before and during a workout.

May increase to 2 bottles if my energy levels plummet.

Thats the plan.

im weighing 130kg and i want to get to 110-115kg before May.
So 2-3 stone in 2 months.

Scott

55

Looks good dude.

One other important thing - at your bodyfat, I would NOT have any cheat days for AT LEAST a month.

Even then, if you have a “cheat” I would make it a boring, controlled carb up, low in fat, slightly higher in Calories, and all “good carbs.”

I don’t even think you’ll need to do that, though.

But if you feel you need it, tough it out without refeeding for at least a month, when your body should be cruising pretty nicely on bodyfat.

Do it, man.

56

its getting done.

57

13.00 Wake up

13.30 Meal 1
Whey/casein shake

14.30 MEAL 2 (my delivery arrived so i wanted to try out the stuff)
Shake:
Oats
Whey
Casein
5ml Fishoil
10g BCAA
5g CEE
2g ALCAR

1 thermopure
1 multi

18.00 MEAL 3
Tuna
Sweetcorn
Mayo

20.00 Gym
Power Cleans
25kg x5
65kg x5
75kg x5
80kg x5
85kg 2x5
90kg 2x5

Reverse Grip BB Rows
80kg x5
85kg x5
90kg 2x5

Lateral Pull downs 4x5

Seated Row 4x5

Upright Row 3x5

Close Grip Chest Pulls
3x8

21.45 MEAL 4
whey
5g CEE
5g BCAA

22.30 MEAL 5
Shake:
Oats
2x Casein
Whey
5g BCAA
1 banana

5 fishoil tabs

00.00 MEAL 6
Casein shake
5g BCAA

01.30 Bed

59

sorry but I can’t help but notice that you posted oats as being part of your shake. Doesn’t that put you way over top of 30gm a day?

60

[quote]Evil1 wrote:
sorry but I can’t help but notice that you posted oats as being part of your shake. Doesn’t that put you way over top of 30gm a day?[/quote]

cut doesnt start to monday.

61

11.00 Wake up

11.30 MEAL 1
Breakfast Shake:
Oats
2 scoops whey
1 scoop casein
2g ALCAR
10g BCAA
2 x bananas

1 thermopure
1 multi
3 fishoil

14.30 MEAL 2
1 scoop Whey
1 scoop Casein
5g BCAA
2g ALCAR
5g CEE

1 thermopure
5ml of fishoil

15.30 GYM
Squats:
20kg x20
40kg x10
60kg x10
80kg x5
100kg x5
100kg x10
100kg x20 - Not too hard. 110 next time
60kg x15
140kg x4
160kg x1
170kg x1

Zercher Squats:
60kg x5
80kg x5

Calf Presses 3xFailure

17.30 Meal 3
2 scoops whey
10g BCAA
5g CEE

18.30 MEAL 4
1 chicken breast
1 carrot

22.30 MEAL 5
Tuna
Mayo
Sweetcorn

00.00 MEAL 6
Casein Shake
5g BCAA