10/3/2014
BW: 200.5lbs - after shit and piss obviously
Waist: 36 inches
AM (Fasted) - Kettlebells
3 rounds of Swings, Thrusters, Squats, Swings.
30 secs work / 30 secs rest per movement
1 min rest after each round
PM
M Press
57.5k x 5 reps
60k x 5 reps
65k x 6 reps
L Raises S/S Face Pulls
5k’s x 15 reps S/S Medium Band x 12 reps x 3 sets
M Press S/S Rear Delt Swings
35k x 10-15 reps S/S 10k’s x 25 reps x 3 sets
6 ways S/S Tricep Pushdowns
1.25k’s x 8 reps S/S Heavy Band x 15 reps x 3 sets
Diet
Calories - 2540kcal
Protein - 270g
Carbs - 230g
Fats - 60g
Taking Evening Primrose Oil, Cod Liver Oil and Green Tea Extract.
[quote]RATTLEHEAD wrote:
Diet
Calories - 2540kcal
Protein - 270g
Carbs - 230g
Fats - 60g
Taking Evening Primrose Oil, Cod Liver Oil and Green Tea Extract.
[/quote]
Dang that’s some pretty low fat man. So are these pretty much the macros you used to cut in the past?
[quote]RATTLEHEAD wrote:
62.5k x 6 reps
[/quote]
Well, fuck
[quote]MaazerSmiit wrote:
[quote]RATTLEHEAD wrote:
62.5k x 6 reps
[/quote]
Well, fuck[/quote]
Waaait, it was actually 65k lol.
[quote]csulli wrote:
[quote]RATTLEHEAD wrote:
Diet
Calories - 2540kcal
Protein - 270g
Carbs - 230g
Fats - 60g
Taking Evening Primrose Oil, Cod Liver Oil and Green Tea Extract.
[/quote]
Dang that’s some pretty low fat man. So are these pretty much the macros you used to cut in the past?[/quote]
Do you think? I didn’t think it was that bad, it’s 20% of calories and leaves me room to increase them later on and decrease carbs.
Kinda, I honestly didn’t keep record of my diet last time but I did the same macronutrient split (40/40/20) but it was lower overall calories cause I was lighter.
Congrats with your meet btw, I wouldn’t sweat the bench thing too much as benching seems to be a strong point for you.
How many calories were you on before Rattlehead? And how do you work out how many calories you need? Is it an educated guess or is there some sort of method you’ve used to work it out?
So are you planning on losing around 12kg then? You want to cut down to 78kg? Sorry if I’ve got the wrong end of the stick. How long do you think that should roughly take you?
Where are you off to on holiday? It’s good that there’s light at the end of the tunnel with all of your uni stuff
[quote]furo wrote:
How many calories were you on before Rattlehead? And how do you work out how many calories you need? Is it an educated guess or is there some sort of method you’ve used to work it out?
So are you planning on losing around 12kg then? You want to cut down to 78kg? Sorry if I’ve got the wrong end of the stick. How long do you think that should roughly take you?
Where are you off to on holiday? It’s good that there’s light at the end of the tunnel with all of your uni stuff[/quote]
Before my two week lay off it was 3000+ calories, don’t know exactly cause I’m bad for eating extra food indiscriminately when gaining.
Look up John Romaniello 15 Nutrition Tips, I think it’s called that anyway, on this site for a good calorie calculator and explanation of how to use it.
The 78ish Kilo is more of a rough estimate of what my BW may be at the beginning of June when taking into consideration the weight I dropped within a comparable time frame last time.
Going to Tunisia, thankfully due to the political turmoil still fresh in peoples minds high calibre resorts are relatively cheap lol.
[quote]RATTLEHEAD wrote:
[quote]csulli wrote:
[quote]RATTLEHEAD wrote:
Diet
Calories - 2540kcal
Protein - 270g
Carbs - 230g
Fats - 60g
Taking Evening Primrose Oil, Cod Liver Oil and Green Tea Extract.
[/quote]
Dang that’s some pretty low fat man. So are these pretty much the macros you used to cut in the past?[/quote]
Do you think? I didn’t think it was that bad, it’s 20% of calories and leaves me room to increase them later on and decrease carbs.
[/quote]
Na I guess you’re right. That makes sense. I mean you are only at 2500 calories.
11/3/2014
Deads (no belt)
120k x 3
140k x 3
160k x 3
180k x 2
200k x 0 - stupid to expect I would be good for it after 2 weeks off
Might change deads to more high reps than low reps bodybuilding style
Meadows Rows S/S Face Pulls
30k (not counting bar) x 15 reps S/S Medium Band x 12 reps x 3 sets
Chins S/S Plate Shrugs
Bw x 6 reps S/S 15k’s x 12 reps x 3 sets
Swiss Bar Curls
20k x 12 reps x 4 sets
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
How many calories were you on before Rattlehead? And how do you work out how many calories you need? Is it an educated guess or is there some sort of method you’ve used to work it out?
So are you planning on losing around 12kg then? You want to cut down to 78kg? Sorry if I’ve got the wrong end of the stick. How long do you think that should roughly take you?
Where are you off to on holiday? It’s good that there’s light at the end of the tunnel with all of your uni stuff[/quote]
Before my two week lay off it was 3000+ calories, don’t know exactly cause I’m bad for eating extra food indiscriminately when gaining.
Look up John Romaniello 15 Nutrition Tips, I think it’s called that anyway, on this site for a good calorie calculator and explanation of how to use it.
The 78ish Kilo is more of a rough estimate of what my BW may be at the beginning of June when taking into consideration the weight I dropped within a comparable time frame last time.
Going to Tunisia, thankfully due to the political turmoil still fresh in peoples minds high calibre resorts are relatively cheap lol.
[/quote]
Thanks for the help, I’ll definitely look into that article.
Ah awesome, North Africa is high on the list of places I want to visit. A friend of mine got married there a couple of years ago but I couldn’t go because it was right when I had exams. Be sure to post up some photos after!
[quote]RATTLEHEAD wrote:
Going to Tunisia, thankfully due to the political turmoil still fresh in peoples minds high calibre resorts are relatively cheap lol.
[/quote]
Egypt last summer was great for this same reason
EDIT: If you disregard the battleship that did a daily patrol past the beach each morning
[quote]furo wrote:
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
How many calories were you on before Rattlehead? And how do you work out how many calories you need? Is it an educated guess or is there some sort of method you’ve used to work it out?
So are you planning on losing around 12kg then? You want to cut down to 78kg? Sorry if I’ve got the wrong end of the stick. How long do you think that should roughly take you?
Where are you off to on holiday? It’s good that there’s light at the end of the tunnel with all of your uni stuff[/quote]
Before my two week lay off it was 3000+ calories, don’t know exactly cause I’m bad for eating extra food indiscriminately when gaining.
Look up John Romaniello 15 Nutrition Tips, I think it’s called that anyway, on this site for a good calorie calculator and explanation of how to use it.
The 78ish Kilo is more of a rough estimate of what my BW may be at the beginning of June when taking into consideration the weight I dropped within a comparable time frame last time.
Going to Tunisia, thankfully due to the political turmoil still fresh in peoples minds high calibre resorts are relatively cheap lol.
[/quote]
Thanks for the help, I’ll definitely look into that article.
Ah awesome, North Africa is high on the list of places I want to visit. A friend of mine got married there a couple of years ago but I couldn’t go because it was right when I had exams. Be sure to post up some photos after![/quote]
You’ve got Oz to look forward to so make sure you post some pics too.
[quote]MaazerSmiit wrote:
[quote]RATTLEHEAD wrote:
Going to Tunisia, thankfully due to the political turmoil still fresh in peoples minds high calibre resorts are relatively cheap lol.
[/quote]
Egypt last summer was great for this same reason
EDIT: If you disregard the battleship that did a daily patrol past the beach each morning[/quote]
I considered Egypt this year but the prices have bounced back up :(.
12/3/2014 Arms
DID NO CARDIO TODAY BECAUSE OF JURY DUTY.
Pushdowns S/S Dbell Curls
Heavy Band x 15 reps S/S 7.5k’s x 15 reps x 3 sets
Dbell Lying Extensions S/S Dbell Hammer Curls
7.5k’s x 15 reps S/S 7.5k’s x 15 reps x 3 sets
Incline EZ Extensions S/S Barbell Curls
30k x 15/12/12 reps S/S 30k x 12/10/12 reps
14/3/2014 Benching
Bench
80k x 5 reps
90k x 5 reps
100k x 9 reps (PR) - god damn so close to ten, good pr none the less
Incline Bench
60k x 10 reps
60k x 10 reps
60k x 8 reps
60k x 8 reps
50k x 12 reps
50k x 12 reps
Force Negative Flies
10k’s x 12 reps x 3 sets
Ring Push Ups
Bw x 8, 8 , 10
17/3/2014
AM Weight - 200.2lbs
AM Waist - 35.5 inches
So no real weight loss this week, even reached a mid week high of 206lbs. I look tighter though after cutting calories and wheat.
Keeping shit the same the now but buying an exercise bike this week.
Squat
105k x 5 reps
110k x 5 reps
120k x 6 reps
Squat S/S Hamstring Curls
100k x 6 reps S/S Medium Bands x 12-15 reps x 3 sets
TrapBar Deads S/S Hamstring Curls
100k x 10 reps S/S Medium Bands x 12-15 reps x 3 sets
Hanging Leg Raises
10 reps x 3 sets
hyoooge pic sorry
18/3/2014 M Press
M Press
60k x 3 reps
65k x 3 reps
70k x 5 reps
BONUS
77.5k x 2 reps + 1 rep push press (PR)
L Raises S/S Face Pulls
5k’s x 15 reps S/S Medium Band x 12 reps x 3 sets
M Press S/S Rear Delt Swings
40k x 10 reps S/S 10k x 25 reps x 3 sets
[quote]RATTLEHEAD wrote:
hyoooge pic sorry[/quote]
Dude… the screen cannot contain you!
