The Master Plan

Training Training Logs
141

[quote]WestCoast7 wrote:

[quote]Marzouk wrote:

[quote]WestCoast7 wrote:

[quote]Marzouk wrote:

[quote]WestCoast7 wrote:

[quote]Marzouk wrote:
I think the most obvious change is in my stomach and my lat width. I think if i can carry as i am, get my waist as tight as possible i could have a freaky back. [/quote]

Not to be rude, just simply honest, after looking over your stats and your pictures I’m surprised that you were let into the T-Cell, and even more surprised that you continually post with such a sub-par physique.

Hopefully that will serve as some fuel for your motivational fire.[/quote]

I’ve already got my fire burning. The last 5 weeks have been really good for me. I agree that my physique doesn’t show much but my passion makes up for it. I work our hard and I’m quite knowledgeable its just applying it that I had trouble with. Now that has changed and I’m trying to apply what I’ve learnt from this site to changing my body. I imagine within the next 6 months I would of changed significantly and hopefully I’ll be worthy of posting in the T-cell.

The reason I post is because i’m passionate about it, and i wana make a change. Yes i agree with outwardly i’m not the most shredded guy on this site by far, but it doesn’t mean i don’t know how to lift. It’s all diet, that’s why i look like shit coz my diet was out of sync.

6 months from now there will be a huge difference.

Thanks for the input, it is much appreciated!
[/quote]

Looking forward to the product 6 months from now.[/quote]

Yeah me too, u not think this site would be boring as hell if every guy looked like jay cutler?

I mean the site is here to help people progress and changed their bodies, hopefully i can be one of those people.
[/quote]

This SITE is one thing, the T-Cell Alpha is another.

I am in complete agreement that this SITE should exist to help people achieve their goals, but I believe that the T-Cell Alpha should be limited to discussions and progress reports by members in the upper echelon of physical fitness within this community.[/quote]

Just looked at ur profile, no offence but going off ur stats i have around 25lbs of lbm on u and im 1 inch shorter. Yes i carry more fat than you, but doesn’t mean i know less or don’t train as hard.

Hopefully when i’ve finished shifting this weight i’ll be left with a very good physique, it’s under there, the fat just needs removing.

142

I’m just an objective observer looking in, so take this FWIW. No one will ever take you seriously when you stay stuff like this:

[quote]Marzouk wrote:
Just looked at ur profile, no offence but going off ur stats i have around 25lbs of lbm on u and im 1 inch shorter. Yes i carry more fat than you, but doesn’t mean i know less or don’t train as hard.

Hopefully when i’ve finished shifting this weight i’ll be left with a very good physique, it’s under there, the fat just needs removing.
[/quote]

You aren’t even close to his physique, and your numbers are way too low to fall back on the strength argument. LBM means exactly jack shit and sounds like a ridiculous attempt to parry criticism. Personally, I’m fat and I know it, but then again I’m not a bodybuilder or trying to be one.

You need to do this for an extended period of time before anyone believes what you’re saying. Good progress so far, but you haven’t demonstrated that you can stick with it…do that first, otherwise it’s impossible to say you train hard.

143

[quote]HeavyTriple wrote:
I’m just an objective observer looking in, so take this FWIW. No one will ever take you seriously when you stay stuff like this:

[quote]Marzouk wrote:
Just looked at ur profile, no offence but going off ur stats i have around 25lbs of lbm on u and im 1 inch shorter. Yes i carry more fat than you, but doesn’t mean i know less or don’t train as hard.

Hopefully when i’ve finished shifting this weight i’ll be left with a very good physique, it’s under there, the fat just needs removing.
[/quote]

You aren’t even close to his physique, and your numbers are way too low to fall back on the strength argument. LBM means exactly jack shit and sounds like a ridiculous attempt to parry criticism. Personally, I’m fat and I know it, but then again I’m not a bodybuilder or trying to be one.

You need to do this for an extended period of time before anyone believes what you’re saying. Good progress so far, but you haven’t demonstrated that you can stick with it…do that first, otherwise it’s impossible to say you train hard.[/quote]

I know i’m fat and thats why i’m doing something about it. I know i look like shit and thats why i’m doing something about it. I’m fall for criticism and it just pushes me further.

I also haven’t fallen back on the strength argument either, not once did i say i was stronger than anyone.

Yeah i’ve failed a few times before but this time im sticking to it, im in my 6th week so far and i’m going strong.

144

Anyways back to the log.

This isn’t guna be the kind of log where i post 8x6 for every exercise over and over coz who wants to read that? well maybe some people do but i sure as hell don’t wana write it.

If i hit a pr or drop weight then i’ll say that, i’ll post pics when if feel like they are needed etc.

cool.

145

[quote]Marzouk wrote:

I know i’m fat and thats why i’m doing something about it. I know i look like shit and thats why i’m doing something about it. I’m fall for criticism and it just pushes me further.

I also haven’t fallen back on the strength argument either, not once did i say i was stronger than anyone.

Yeah i’ve failed a few times before but this time im sticking to it, im in my 6th week so far and i’m going strong.

[/quote]

That probably sounded different than I intended. I wasn’t calling you fat, but rather illustrating that if someone were to call me fat, I wouldn’t make an appeal to lean body mass or anything like that. It’s asinine and makes it seem like you can’t just accept the criticism for what it is. Same goes with the strength comment.

Either way, you have a great frame and so far are making great progress with your diet…just don’t become the next Bruceleefan is all I’m saying :).

146

^^^ ye seemed like i snapped at you as well, which wasn’t my intention. I understand where your coming from, with the LBM remark, no excuse really for being overweight and LBM is irrelevant at the moment when its covered in fat.

Hopefully i’ll stick to it and i’m definitely motivated enough.

Maybe i’ve got body dis morphia or summert coz i look like shit in pictures but the mirror isn’t that bad! Well it is but not as bad as the pictures. And in a t shirt i don’t looks too bad, but i wana look good out of it!

147

Just watching pumping iron for some extra motivation… the missus thinks im gay!

148

Pumping Iron is the gayest movie ever…

I always think its gonna explode into homoporn

it reminds me of this.

149

lol 2nd time watching it i noticed Franco and Arnold seem to get rather close with the oil etc and the bedroom scene. It is incredibly gay, however its still pretty motivatin!

150

[quote]HeavyTriple wrote:

[quote]Marzouk wrote:

I know i’m fat and thats why i’m doing something about it. I know i look like shit and thats why i’m doing something about it. I’m fall for criticism and it just pushes me further.

I also haven’t fallen back on the strength argument either, not once did i say i was stronger than anyone.

Yeah i’ve failed a few times before but this time im sticking to it, im in my 6th week so far and i’m going strong.

[/quote]

That probably sounded different than I intended. I wasn’t calling you fat, but rather illustrating that if someone were to call me fat, I wouldn’t make an appeal to lean body mass or anything like that. It’s asinine and makes it seem like you can’t just accept the criticism for what it is. Same goes with the strength comment.

Either way, you have a great frame and so far are making great progress with your diet…just don’t become the next Bruceleefan is all I’m saying :).[/quote]

haha just found out who Brucleefan is… man i’m paying you only mentioned that coz we are both from England…

151

Seen as this is a log as well, though i might as well throw some stuff in here that actually has something to do with training.

After some advice i’ve decided to scrap the 4 day split and up the volume a bit. Trying to hit 2 body parts per session now, focussing on main big, multi joint movements, higher reps just to basically increase the amount of weight i’m moving.

Trying out the ‘Ladder’ article that was on the homepage this week. Chest and shoulders, bench and flye for chest and standing presses for shoulders.

First time in a long time that my delts have ached the day after a workout.

Had a day off yesterday and today performed the same rep scheme for leg press, Also did some squats and walking lunges as assistance.

Hit shoulders again, then did a double ladder by supersetting standing french press with bicep curls, worked out at 200reps on arms.

Finished off with a 15min full incline walk on the treadmill.

Gym is closed for 3 days because its EID here in Egypt, have to do some bw workouts at home, and what i can with a pair of 22lb dumbells, a resistance band and a skipping rope!

Every little helps i suppose, diet is still in check.

Guna post my weight on friday morning, see what progress i have made, if any!

152

Sorry i’ve been AWOL for a few days.

Went away for a long weekend to the bench then got hit with a cold, still dieting and still training but i am bit weaker than normal.

Summer is officially finished here even though it’s still 90 degrees every day.

Booked a visit home at xmas which is around 14 weeks away, this is my new goal.

I know it sounds like i’m moving the goalposts but i didn’t wana get to the end of my initial 12 weeks and not have a plan so i’ve extended my deadline.

Goal for decemeber 20th is 200lbs, leaves me 14 weeks to drop 20-25 lbs which should be easy, well considering my weight hasn’t changed for 3 weeks i’m a little worried.

Shoulders and more cardio after work tonight.

153

Still on the diet,

Quick question about eggs. I eat around 5 whole eggs a day, will this affect my weight loss? Should i cut to just whites or some yolks and some white? Or are whole eggs fine?

Cheers guys

154

Personally, I get great results (composition-wise) from whole eggs.

But at the end of the day, it’s calorie balance - not losing fat? then drop some food whether it be some egg yolk or other food item.

Doesn’t make a world of difference to be honest.

155

[quote]its_just_me wrote:
Personally, I get great results (composition-wise) from whole eggs.

But at the end of the day, it’s calorie balance - not losing fat? then drop some food whether it be some egg yolk or other food item.

Doesn’t make a world of difference to be honest.[/quote]

cool, just checking. I don’t know what the fuck is wrong with my body, its like i hit 224lbs and then it said, fuck losing any more weight! I’m at a bit of a loss really.

Been at this weight now for around 3 weeks or so, today was the start of the 8th week of my diet, so for the last 5 weeks or so i haven’t really lost any weight which is discouraging.

I haven’t given up yet which i’m kinda shocked at just guna get my head down and carry on.

This i’m eliminating my carb up totally and sticking out with low carb for the foreseeable future, this seems to be the only thing holding me back!

156

Well sometimes the body gets ‘used’ to dieting and re-adjusts its maintenance caloric needs. So sometimes a nice big refeed is just what it needs, or sometimes it’s the thing that’s holding you back. A lot of people, when they get stuck, start seeing results by eating at maintenance for a week then diving back into their diet. Just some thoughts. If you really want to get shredded though, I’d contact a coach. Especially The Mighty Stu, Shelby Starnes, or John Meadows. For a few hundred dollars they WiLL get you shredded. That’s what I’m going to do when I cut next.

157

^^ good advice, i’d love to hire a coach but i live in egypt, unless they do it by email?

I’m guna cut my refeed out and stick with it for a few weeks and see what happens.

I know i cant get results doing the V-Diet but i dont wana go down that road again.

158

ya man crash dieting is good for a few weeks, but what you need is a life-long plan.

The coaches all do work online by e-mail. You send them pics, and they give you a diet. Then you send them update pics every few days or so and they keep changing shit up, and they’ll answer all your questions. For a moderate price, PM the Mighty Stu, or google Shelby Starnes, John Meadows, or even Dr. Clay Hyght. Seriously would be the answer bro.

159

^^ cheers mate thanks for the help

160

bench and squat today, was supposed to be leg day but the gym was busy as hell so i had to improvise and do what i could.

Felt good though, hit some good weights and felt pretty good. A few accessory exercises for chest as well, all in all not a bad workout.

Diet is still dialed in cutting back on a few things and the refeed is off the carbs for 2 weeks to see if i can shake something up.