The Master Plan

Training Training Logs
101

[quote]FattyFat wrote:

[quote]Maiden3.16 wrote:
3 inches in 3 weeks! Man sometimes I have a really hard time beileiving you…[/quote]
Seeing how Marzouk hasn’t posted update photos, yet, I can understand where you’re coming from.
Fat loss isn’t linear, though, as you know.
Or he just laid the mother of all turds.
So it might be Marzouk’s telling the truth, one way or the other.

Marzouk, are you taking weekly photos to track/check your progress?

[/quote]

Like a dick i didn’t take start pictures, the only thing i can imagine it being is when i initially measured i was slightly bloated or something. The pictures earlier in this log are pretty much what i looked liked at the start of this 3 weeks. plan on taking pictures next friday which will be 4 weeks into the diet.

FWIW i have no reason to lie, if my waist increased or my weight increased, i’d say. What does me lying gain? Interwebz points? I am being as open and as truthful as i can be. I’m going to take a picture next friday morning along with my wist measurement and i’ll post my findings.

my waist at belly button has dropped from 43.5 down to 40.5 as of this morning.

I do like how sceptical maiden is though, i kinda understand why he doesn’t always believe what i say but he’s entitled to his opinion.

If you have any positive advice ti give it would be appreciated.

102

[quote]its_just_me wrote:
Dropping waist size but maintaining weight is a bonus in bodybuilding (a rare thing), you should be glad not disappointed :slight_smile:

You must hold quite a bit of water weight compared to many if your measurements are definitely accurate.

Obviously, if things haven’t changed much in some weeks, make a drop in calories or add more intensity/volume to your cardio.[/quote]

Yeah i’l do that, i think i hold quite a bit of water weight especially around my stomach.

Any ideas if adding creating while on this program would help me or hinder me?

103

[quote]Marzouk wrote:

My legs at the moment are around 29’’ and my calves around 18.

My sqaut has got better as well, from a 275lb boxed single to a good depth 275x3.
[/quote]

I also have an extremely hard time believing this. 29inch legs and 18 inch calves and only a 275lb squat recently and 275x3 box squat!? just does not add up.

If the measurements are correct, then you need a vid of your squat up. But that has been said before…

104

[quote]Marzouk wrote:

[quote]its_just_me wrote:
Dropping waist size but maintaining weight is a bonus in bodybuilding (a rare thing), you should be glad not disappointed :slight_smile:

You must hold quite a bit of water weight compared to many if your measurements are definitely accurate.

Obviously, if things haven’t changed much in some weeks, make a drop in calories or add more intensity/volume to your cardio.[/quote]

Yeah i’l do that, i think i hold quite a bit of water weight especially around my stomach.

Any ideas if adding creating while on this program would help me or hinder me?[/quote]

I think normal creatine sometimes bloats certain people up (although CEE doesn’t). Nothing drastic/noticeable IMO.

I like creatine in that it feels better when training, almost like it “lubricates” your joints and makes you more robust, other than that though, aesthetically speaking, you’re better of just taking it if you needed an extra ~5lbs boost or whatever. I only take it when it’s available, it’s not a major “must have” unlike your basic dietary/training needs.

105

[quote]Maiden3.16 wrote:

[quote]Marzouk wrote:

My legs at the moment are around 29’’ and my calves around 18.

My sqaut has got better as well, from a 275lb boxed single to a good depth 275x3.
[/quote]

I also have an extremely hard time believing this. 29inch legs and 18 inch calves and only a 275lb squat recently and 275x3 box squat!? just does not add up.

If the measurements are correct, then you need a vid of your squat up. But that has been said before…

[/quote]

Ye i know it doesnt add up, remember i’m 23% bf as well, its Egyptain genetics in me which causes me to carry a lot of weight in my lower body. I’ll take the measurments and tke a pic of the tape wrapped around my leg. Next leg day il get a vid of my squat to see if my form or something is shit. Although i put it down to weak glutes/hams. When i do lying leg curls no matter how many times i do them i can guarantee my hams will cramp will up. I don’t know what issue is.

Believe me though if i was lying about losing 3 inches of my waist u not think i’d inflate my squat number so i look stronger than i actually am? if i was guna lie i’d do it properly and not half assed.

106

[quote]its_just_me wrote:

[quote]Marzouk wrote:

[quote]its_just_me wrote:
Dropping waist size but maintaining weight is a bonus in bodybuilding (a rare thing), you should be glad not disappointed :slight_smile:

You must hold quite a bit of water weight compared to many if your measurements are definitely accurate.

Obviously, if things haven’t changed much in some weeks, make a drop in calories or add more intensity/volume to your cardio.[/quote]

Yeah i’l do that, i think i hold quite a bit of water weight especially around my stomach.

Any ideas if adding creating while on this program would help me or hinder me?[/quote]

I think normal creatine sometimes bloats certain people up (although CEE doesn’t). Nothing drastic/noticeable IMO.

I like creatine in that it feels better when training, almost like it “lubricates” your joints and makes you more robust, other than that though, aesthetically speaking, you’re better of just taking it if you needed an extra ~5lbs boost or whatever. I only take it when it’s available, it’s not a major “must have” unlike your basic dietary/training needs.[/quote]

Thanks for the info

107

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108

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28 or so there, like i said they are far from lean, but are quite solid to the touch, the tape isn’t at the widest part there either.

109

For once i keep my work and post pictures and get no response. Sweet.

110

Good on ya. Chances are you have some technique problems with your squat. what you think you’re doing and what you’re actually doing can be very different, so a vid seen with unbiased views would be very helpful.

111

[quote]Marzouk wrote:
For once i keep my work and post pictures and get no response. Sweet. [/quote]

Are you doing this for your own personal goals/progress or just to get a response out of people for attention? Until some real progress is seen nobody is going start giving congradulationg for a few weeks of staying on track.

112

[quote]Maiden3.16 wrote:

[quote]Marzouk wrote:
For once i keep my work and post pictures and get no response. Sweet. [/quote]

Are you doing this for your own personal goals/progress or just to get a response out of people for attention? Until some real progress is seen nobody is going start giving congradulationg for a few weeks of staying on track.[/quote]

Definitely not for attention, its keeping me accountable and helps me track how I’m doing. I’m not looking for applause or praise, it’s just you asked for something and I gave it to ya, maybe i should just be more patient.

113

Weighed in this morning at 223 so down about 15lbs in 25 days which im pretty pleased with. Wasn’t too difficult to drop that weight, didn’t really change up my workout either apart from adding some steady state cardio 3 times a week. Diet is easy to stick to and wasn’t too taxing. Just hope i can keep it up for at least another 8 weeks so maybe i’ll see a real change but ya never know.

My goal over the next 8 weeks is try to get down to 200lbs, just over 2.5lbs a week, but i think that is a bit of a hard target to hit. I’ll happy even hitting 205 or 210 tbh. Then i think i’ll adjust from there and really tighten up my diet to get as lean as possible.

114

FWIW i started the year out at 244 lbs, so far a net of 21lbs loss, and coz i’m a whinny little bitch and didn’t stick anything out all year i gained and dropped tht 20lbs twice, this is the 3rd time its come off. I realise that this yo yo effect isn’t healthy, hence my attempt to get rid of it for good.

My problem is i fucking love food. I used to 265 ish when i was 17, not a lot of prgress for almost 7 years but i got more muscle and weigh less so at least it’s something. It was a long time a go but my love for has lasted. time to man up i guess and kick my own ass.

115

Then why is it that you’ve already dropped 30lbs for the third time? You said you didn’t stick to the plan. But I don’t see how loving food is the problem if it’s the plan: fail to plan; plan to fail.
In my experience a plan is to set a goal and have a workout and food regimen you can sit out for the long run.

116

[quote]Tatsu wrote:
Then why is it that you’ve already dropped 30lbs for the third time? You said you didn’t stick to the plan. But I don’t see how loving food is the problem if it’s the plan: fail to plan; plan to fail.
In my experience a plan is to set a goal and have a workout and food regimen you can sit out for the long run.[/quote]

This is what ive set up, my diet and training is in place now. I have a carb up once a week and i’m pretty much set. My old way of doing things was a quick fix plan and it never worked, i never learned from my mistakes so i just kept making them over and over. This time is different, i know what i need to do and i’m doing my best to stick to it.

117

I hope you get it right this time. =)

118

me 2

119

Keep it up! Like you said, be patient with your results (good things come to those that wait). Main thing is doing something you can “put up with” as has been mentioned.

23lbs drop in 8 weeks is doable, but there’s no need to rush it. Lots of work, and a moderate diet will do it. Even if not, it’ll just be a matter of keeping it up (consistency…don’t get distracted) longer.

Still doing this 4 day split right?

  1. Legs
  2. Shoulders
  3. Back
  4. Chest

Have you incorporated the “density” side of things yet? The shorter rest periods and alternating exercises really shifts the fat (can even burn fat with little dietary changes so long as it’s not over-done).

In case you haven’t read up about EDT, here’s a breakdown:

You pair up 2 exercises and do them back to back for 15 mins (rest period between exercises vary depending on how fatigued you get, but generally start off around 20-30 secs and increases as you get fatigued). Reps start off at around 5 (you use your 8-10 rep max load and do sets of 5 reps until the time’s up…reps may drop off as you fatigue towards the end). Once one pairing is finished, you rest 5-10mins and do the next pairing (B) for 10 mins (and for legs, or days where there’s more than 4 exercises, you’d do another 10min pairing, C).

Example:

A1)Bench press (10RM=280lbs) - 5, 5, 5, 4, 4, 3
A2)Barbel curls (10RM=110lbs) - 5, 5, 4, 3, 2, 2

Rest 5-10mins

B1)Incline Press - Similar to above ^
B2)Dumbbell curls - "

Reps are done explosively, and not to failure (not unless it’s the last set or two).

As for progression, you simply try to beat the total amount of reps (so for the bench press example, you’d either try to rest shorter and get in another set, or get more reps per set…all to get greater than 26 reps). Once 30% more reps is reached (in above example that’s around 34 reps), add 5% more weight and start over.

Only difference with legs is you’d pair up an “easier” exercise with the harder one (you COULD do squats with deadlifts if you had a death wish haha). So long as you don’t pair the most demanding ones together you’ll be fine.

Example:

A1) Sqaut
A2) Ab exercise

B1) Deadlift
B2) Calf exercise

C1) Leg extensions
C2) Leg curls

Something like that (don’t stress the details).

Only problem is equipment availability/machine hogging! May be a good idea to go late/days that aren’t busy.

120

Sounds intense! I’m still doing my split as i posted earlier, added fasted cardio into my workouts as well. I’ve tried to shorten my rest periods and up my reps as well just to get as much training in as i possibly can. EDT looks interesting maybe i could incorporate it into my regime in a few weeks. I wana stick with what im doing at the moment and see where it takes me.

Scale this morning put me at a tad over 221. 2 lbs over night is a little strange, i’ll keep an eye on it anyway and see what happens.

Clothes are starting to get looser and upper body muscles are starting to pop out when im training now aswell.

My main issue is that i hold a lot of weight around my love handles, ass and thighs and its always the last place to go as well. So even though my upper body is starting to look better, its the least of my concerns. My lower body is what needs to be sorted out.