How to look good naked with Gok.... Edit: JohnnyDrama

JohnnyDrama

JohnnyDrama

JohnnyDrama

Associate
Joined
22 Jan 2008
Posts
1,246
Location
Sheffield
Stats

Age - 26
Gender - Male
Height - 6 foot
Current weight - 220lbs
Estimated bodyfat - 30%

History

After having stitches in my elbow due to a rampaging drunken night out around 12 months ago I haven't been able to do much weight work or fitness in general. I probably could've done something but for various reasons, I couldn't be arsed. I ballooned from 200lbs to around 235lbs in the space of 6 months. From new years onwards I've got down to 220lbs through running. Running sucks, so so much, but the girlfriend seems to like it so I still do it every so often. I'm in a better frame of mind these days and my elbow now feels fine and will actually bend to a semi decent range of motion so I'm ready to re-start the gym properly.

Initial Goals

Get back to 200lbs, not look as 'soft'

Time frame

I'm going on Holiday in late October so this should be fairly easily attainable. After this I will see where I want to go.

Pictures

This is me 31/07/13 PM weight 220lbs. I'm going to try updating photos on a fortnightly basis as much for me to see progress and for others to maybe get a little bit jelly over. I usually wax but I'm skint at the minute ;)

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Diet

I've worked my maintenance calories out to be around 2700 a day. I am aiming for around 2200 for weight loss. I'll adjust this depending on weight loss progress.
I'm rubbish at dieting but I love meat. I've had great experiences with running a ketogenic diet before and shall be returning to it for the next 3 months. For those that are unaware this is the near elimination of carbohydrates and high levels of fat and protein. I aim for under 40g a day of carbohydrates. This keeps my body in ketosis.

A Typical day of meals for me could be...

Breakfast - Cheese Omelettes and sausages
Lunch - Leafy Salad, Mayonnaise, Bacon
Dinner - Belly Pork, Broccoli, Cabbage

Snacks are usually pork scratchings, cold meats or a shot of oil (eurgh! Helps if I'm under calories for the day)

I carb load weekly on a Saturday evening. Usually a lean meat, pasta or potatoes and ice cream as a treat. I've always found the best carb up to be high carbohydrate, moderate protein and low fat. My body usually returns to ketosis within 12 hours.

Supplements

Multi-Vitamin
Fish Oils
Alpha Burn - 3 a day
Pre Work out (currently Grenade)

Routine

As I'm returning to weight training and I don't know what I can currently lift I'm going to do 5 sets of 5 reps. I will update every Thursday with current totals.

Monday - Legs

Squats
Leg Press
Calf Raises

Tuesday - Rest

Wed - Chest/Triceps

Bench Press
Close Grip Bench Press
Dumbbell Flyes
Tricep Kick Backs
Tricep Pull Downs

Thursday - Rest

Friday - Back/Biceps

Deadlifts
Preacher Curls
Barbell Rows
Hammer Curls
Lat Pulldowns

Saturday - Rest/Cheat Night

Sunday - Cardio/Mixed

7.5k run - I'm doing the Great Yorkshire 10k in September so need to keep some form of cardiovascular activity
Chin ups - 50 Chin Ups doing as many as I can in one go resting then repeat until 50 overall have been done
Pull ups - 50 Pull Ups doing as many as I can in one go resting then repeat until 50 overall have been done
Kettle bell work / Stretching (These are classes our gym runs on a Sunday afternoon it changes weekly)

Well that's the log started! Any comments or suggestions are more than welcome! I shall be updating each Thursday evening with details as I find them out. Will try to post photos fortnightly!
 
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Diet seems to be along the lines of CarbNite?

Could be wrong here but would a strength based workout like Stronglifts be better suited?
 
You wax normally? Dayamn! What is it with some guys nowadays? ;)

Routine would be much better if you concentrated on big compounds for as much as possible, because whilst you're trimming down, you are unlikely to put on much mass.

Regarding your missus and cardio, just google "cardio and hypothyroidism." Also, inform her that if she lifted, she'd have better curves, and be even more able to kick you ass around the home.

And if your skint, ditch the Alpha Burn and Grenade, because they are an expensive waste of money.
 
Points taken on board, my workouts are based on starting strength with a few extra bits tacked on as I do have 'some' experience of lifting previously. If I fail to add weight each week any time soon I may look into altering the routine and will be asking for advice in here.

I'll mention that to her mrthingyx, like most things though she will ignore what I say :)

Anway, UPDATE!

First Back/Bicep day. Deadlifts - managed 1 rep of 160kg and 100kg 5x5. I think I would've been able to go heavier but wasted a lot of time building up to those weights and wasted a lot of energy. Looking forward to beating these next friday :)
 
I could do one deadlift at 160kg but couldn't perform any more without resting.
The heaviest weight I could manage to do 5 reps with was 100kg I did 5 reps, rested then a further 5. Until I had done it again 5 times.

How should it be written?
 
icecold said:
I mean that if you can do 160 for one rep, then you can do more weight than 100kg for 5 reps.
Click to expand...

Borked CNS?

I suppose icecold is hinting at getting a more structured routine to what you do. Going balls to the wall for a 1RM and then working to fatigue at lower rate is rather pointless both strength and growth perspectives, because you're not really working the muscles as hard as they could be.

A 1RM of 160kg would probably work out at around 125-130kg for 5 reps, give or take, so you're not getting what you should out of the sessions.

Unless, of course, you're looking to test your 1RM to derive percentages/rep ranges, but going on what you've written (And done), you could have done it in a more structured (sorry) way... :)
 
I figured that would be the easiest way to do it! I'll stop doing it and maybe try a new 1RM every month or so. I'm doing deadlifts again on Friday so will try to go heavier!

Similar thing happened with chest today, I had it set up for 60kg and managed to do 5 sets of 5 reps very easily. Tried to do 70kg as this seemed the next logical step ( to me :p) and really struggled to do complete 5 reps. So I went back down to 60 and did another couple of sets - again easily. No idea 10kg could make that much difference?

Any ideas why that would happen ? Could just be a mental thing :confused:
 
Well, doing 25 reps of anything will fatigue the contractile apparatus, so it is no real surprise you couldn't manage 70kg.

Psychology does play a part, sure, but the main thing is to start off at 65kg next time and see how a set there feels. Too easy? 67.5 or 70kg depending on the size of your balls. ..
 
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