Sorry I am not giving much detail on the workouts, just I don’t want to give away Romaniello’s program. Soon as I am lean this log will pick up in terms of content when I am focussing on muscle size.
Anyway, yesterdays workout involved some Bulgarian Split Squats which I really felt on my quads, sore.
Training biceps is even more fun now i can see a slight vein while training them! I rocked some Zotman Curls! Happy Days!
So frustrated being at home and not eating right!
Ok, not posted for a while. After being home for 4 days I bounced back up to 237lbs (Lol). I came back, fasted a little and got back on track and I am now back to 228lbs - pretty crazy weight fluctuations.
Still on the road to 220lbs, hopefully i will reach this target soon. I actually enjoy this diet loads, so its not a problem but I much prefer bodypart training and really pounding a muscle so I can’t wait to get as lean as i desire and then start gaining some muscle!
UPDATES: I have now reached my goal of 220lbs - not as excited about this as I thought as I still have more fat to lose before I start to look good.
Therefore, re-evaluating and the next goal is 210lbs where I hope I will look good(er)(lol) and be ready to start filling out and looking like Bug, who I must thank for taking his time to help me, hero!
Home for Easter. Eating 16/8 style with a normal family dinner which thankfully we eat healthy.
Only issue is higher carbs and lower protein at dinner time but all my carbs for the day will come from that meal so I think I will be okay. For lunch I had Chicken with Avocado so all good there.
Weekend of rest.
Looking into taking a fat burner … HOT-ROX is more expensive over here so if anyone has any other recomendations please PM me 
OPINION POLL: Would it be worthwhile starting on a specialisation program after the cut? I want to bring up my shoulders and back, not sure which first (want that v taper/wide shoulders thin waist) and then legs. Is it to early in my progress for specialisation when none of my bodyparts are strong per se?
Training wise I have this weekend off and in the gym tomorow!
At home for the next few days waiting for car to get fixed, god dam!! Don’t have a gym down here so will be training in my garage today, got adjustable DBs and a BB so I can get some stuff done.
But, due to the equipment limitation I am going to follow more of a split style of training while home. Going to do Arms and Shoulders today before following up with some barbell complex work and possibly some light bike work. Will post it up later.
What I did yesterday -
3 sets of one complex involving front squats, high pulls, military press, lunges, row.
2 sets of a complex involving: pushups, bicep curls, tricep extensions.
3 sets of barbell curls for the gurls supersetted with various lateral/front raises.
Finished up with one round of tabata sprints on the bike. Then followed up quickly with my daily carb allowance.
On a side note: only really being doing cardio once a week, feel like weight loss has slowed so going to start smashing cardio 4 times a week as well. Not fun, but hopefully effective.
Next Stop 210 - considering going KETO to get there sooner.
So far so good while living at home I think. Been eating well and doing some form of cardio and/or weights everyday. Looking forward to getting back into my routine though.
Changing things up a bit diet wise. Days where I am not training with weights I am going to cut carbs to zero which obvi will lower my calorie total for these days. Might take some extra fat/protein in but we will see how this goes. Cause of this I am probably going to do away with both warrior diet days as they fall on off days and I dont think eating a 2200 calorie meal with zero carbs will be much fun.
Also, on my cheat day I am going to try and follow the skiploading principles - high GI carbs in a 6hr window to start. See if that has any added effect.
/excited
[quote]NewAdventure wrote:
Looking into taking a fat burner … HOT-ROX is more expensive over here so if anyone has any other recomendations please PM me
OPINION POLL: Would it be worthwhile starting on a specialisation program after the cut? I want to bring up my shoulders and back, not sure which first (want that v taper/wide shoulders thin waist) and then legs. Is it to early in my progress for specialisation when none of my bodyparts are strong per se?
Training wise I have this weekend off and in the gym tomorow![/quote]
Specialisation? No. Emphasis? Yes. The difference is you just add a session to your existing schedule for whatever you are emphasising - rather than putting everything else in maintenance mode.
But also, everyone will just tell you that it is too early for you to specialise - you need to bring everything up in other words. Most of us are in that boat.
[quote]Jab1 wrote:
[quote]NewAdventure wrote:
Looking into taking a fat burner … HOT-ROX is more expensive over here so if anyone has any other recomendations please PM me
OPINION POLL: Would it be worthwhile starting on a specialisation program after the cut? I want to bring up my shoulders and back, not sure which first (want that v taper/wide shoulders thin waist) and then legs. Is it to early in my progress for specialisation when none of my bodyparts are strong per se?
Training wise I have this weekend off and in the gym tomorow![/quote]
Specialisation? No. Emphasis? Yes. The difference is you just add a session to your existing schedule for whatever you are emphasising - rather than putting everything else in maintenance mode.
But also, everyone will just tell you that it is too early for you to specialise - you need to bring everything up in other words. Most of us are in that boat. :)[/quote]
Thanks for the response!
This is what I had in mind, adding an extra session or extra work at the end of another session. But as you said I am also aware I need to bring everything up (fml), I just want to bring shoulders and back up quickly for that V Taper.
So to bring up shoulders and back, I was thinking something like the following (long way off though as still cutting) -
I can only train weekdays which makes avoiding overlap hard!!
M - Shoulders & Triceps
T - Back
W - Legs
T - Chest & Biceps
F - Shoulders
Thought this may work because giving shoulders an extra session and also back its own day to really focus on it. Any other split suggestions more than welcome, I will continue to play with it.
Looks fine to me! You could train heavy on the Monday when you’re fresh and then light/high reps on the Friday when less so after chest - although you should still be able to go pretty hard. You could also emphasise rear delts on the Friday.
How much longer are you planning on cutting for?
[quote]Jab1 wrote:
Looks fine to me! You could train heavy on the Monday when you’re fresh and then light/high reps on the Friday when less so after chest - although you should still be able to go pretty hard. You could also emphasise rear delts on the Friday.
How much longer are you planning on cutting for?[/quote]
Planning on cutting down to 210 currently, hesitant about going any further at the moment but I will re-evaluate at that weight. Its only a number and I plan on going till I am happy, within reason. I am hoping the pudge i have on the love handles will drop in the last 10lbs of weight loss and then I will be happy. Maintain for a few weeks and slowly add calories back in.
I like your idea of high reps and low reps. Heavy pressing on the monday then higher rep raises on the Friday. Obviously not exclusively. I could even add lat width in on the Friday too . Happy Thoughts of lifting heavy again!
Haha awesome. Sounds good to me!
Will be following. You have the dreaded ‘love handle fat storage’, as do I. Good work so far on your transformation, keep it going.
[quote]Spidey22 wrote:
Will be following. You have the dreaded ‘love handle fat storage’, as do I. Good work so far on your transformation, keep it going.[/quote]
Thanks for dropping in and the encouragement, appreciate it.
Love handles are the worst and definitely seem like they will be the last place to disappear which sucks. In my head i feel like they’re more pronounced as I am losing weight in other areas, but i am sure thats just mind games.
I read its to do with insulin sensitivity. I am eating low carb and 16/8 IF which can only help in that regard. Also I found this:
Use one or two teaspoon(s) of ground cinnamon prior to every meal (and mix it in your shakes). Cinnamon, on top of having a myriad of other health benefits, improves insulin sensitivity, insulin management, and glucose disposal. It doesn’t contain any calories, has a high level of several minerals, as well as fiber, and tastes great!
Use one teaspoon of apple cider vinegar with every meal. (Don’t mix it into your shakes, though; the stuff tastes horrible!) Just like cinnamon, apple cider vinegar is a great natural and cheap way to improve the insulin sensitivity of your muscles.
Use a fish oil supplement. I can’t believe that with all the data supporting fish oil’s health and body composition benefits, there are still people not using it. It boggles my mind.
For body composition purposes, a good dose is one gram of fish oil per percent of body fat. If you’re 15% body fat, then 15 grams of fish oil per day would fit the bill.
Can’t Hurt.
Y’day I did 25 mins on the bike. Boring but hopefully effective.
Monday is when i get to hit the weights again and will be interesting to see my weight. Hopefully not gained any.
