Max's Training Log - 1 Year On
- Thread starter Maxeh
- Start date
Chaps what sort of BF% do you think I am at currently judging by the pics a few posts up?
Really don't know when to stop being in a caloric deficit, as I am getting thin in some places but the slump of fat/skin is just staying around my stomach. This is to be expected as I know its the hardest part to shift but I don't know how much of this is true fat and not just skin.
The thing is I'm eating around 2000 calories a day and training 5-6 times a week and I've been hovering around 14 stone since November. I look miles different since November so I don't know if it would classify as being a cut if I'm not actually losing weight?
Or am I over thinking things still
Really don't know when to stop being in a caloric deficit, as I am getting thin in some places but the slump of fat/skin is just staying around my stomach. This is to be expected as I know its the hardest part to shift but I don't know how much of this is true fat and not just skin.
The thing is I'm eating around 2000 calories a day and training 5-6 times a week and I've been hovering around 14 stone since November. I look miles different since November so I don't know if it would classify as being a cut if I'm not actually losing weight?
Or am I over thinking things still
Cheers chaps! 
I'm going to let my body recover this week having eaten my body weight in ribs and pulled pork (finished University this week so had a celebration). Went to Bodeans in Soho for reference, really enjoyed it
Now, I have lots of stuff in my cupboard including a bag of Creatine.
I'm thinking of bumping up my calories first for a couple of weeks and see how that goes?
Would 2500 be too much of a jump from 2000, maybe go for 2250 first, or sod it go for it and some Creatine and see what happens!?
Will keep my training the same until I've tweaked the diet to suit.
I'm going to let my body recover this week having eaten my body weight in ribs and pulled pork (finished University this week so had a celebration). Went to Bodeans in Soho for reference, really enjoyed it
Now, I have lots of stuff in my cupboard including a bag of Creatine.
I'm thinking of bumping up my calories first for a couple of weeks and see how that goes?
Would 2500 be too much of a jump from 2000, maybe go for 2250 first, or sod it go for it and some Creatine and see what happens!?
Will keep my training the same until I've tweaked the diet to suit.
I will go to 2200 on Monday which sounds low for a bulk but I will see what happens.
Regarding training I am doing a sort of AGVT session in principle.
For chest for example I would do:
DB Bench 10x10 (60% of 1RM roughly, 90s rests)
Incline 3x8 (Heavy sets)
Cable Fly's 4x10 (Just to finish off)
Am I trying to cover too many bases with this?
With my cardio I am doing some light stuff once a week then a bike ride on a Sunday if it's nice outside!
Regarding training I am doing a sort of AGVT session in principle.
For chest for example I would do:
DB Bench 10x10 (60% of 1RM roughly, 90s rests)
Incline 3x8 (Heavy sets)
Cable Fly's 4x10 (Just to finish off)
Am I trying to cover too many bases with this?
With my cardio I am doing some light stuff once a week then a bike ride on a Sunday if it's nice outside!
Just making note of some sugar levels whilst I am introducing carbs at different times of day.
25/05/13
9:00 - Fasted - 4.8mmol/l
9:30 - Waffles and PB 589cals 31c/59p/26f
11:30 - 2 hours after breakfast - 4.3mmol/l
Happy with that, little on the low side if anything. Nice to know oats don't effect me like they used to.
Breakfast tomorrow I will be trying these out of interest, but mid week it will be a big omelette full of fats and protein.
Opted for 2300 calories on Monday with 5g creatine daily.
Will do some varied blood testing throughout the week and see how I react.
Wish me luck!
25/05/13
9:00 - Fasted - 4.8mmol/l
9:30 - Waffles and PB 589cals 31c/59p/26f
11:30 - 2 hours after breakfast - 4.3mmol/l
Happy with that, little on the low side if anything. Nice to know oats don't effect me like they used to.
Breakfast tomorrow I will be trying these out of interest, but mid week it will be a big omelette full of fats and protein.
Opted for 2300 calories on Monday with 5g creatine daily.
Will do some varied blood testing throughout the week and see how I react.
Wish me luck!
26/05/13
8:30 - Fasted - 4.4mmol/l
8:30 - Lizis Granola, 250g Greek Yogurt, Whey - 481cals 35c/54p/14f
10:30 - 2 hours after breakfast - 4.3mmol/l
Again very pleased with that, will try some afternoon and dinner readings next week with varying quantities of rice/quinoa/pitta breads etc.
Here's an example of my upping of calories for tomorrow:
(Still working my way through Bodypower freebies hence the flapjack)
8:30 - Fasted - 4.4mmol/l
8:30 - Lizis Granola, 250g Greek Yogurt, Whey - 481cals 35c/54p/14f
10:30 - 2 hours after breakfast - 4.3mmol/l
Again very pleased with that, will try some afternoon and dinner readings next week with varying quantities of rice/quinoa/pitta breads etc.
Here's an example of my upping of calories for tomorrow:
(Still working my way through Bodypower freebies hence the flapjack)
27/05/13
12:30 - After workout - 4.1mmol/l
12:45 - As listed in my last post - 918cals 77c/97p/25f (too much protein probably but this is research)
14:30 - 2 hours after lunch - 5.3mmol/l
Again, very pleased considering the flapjack would previously have ruined me.
Anyway...
Bulk Week 1
Starting Weight: 88:45kg/13 stone 13 lbs.
12:30 - After workout - 4.1mmol/l
12:45 - As listed in my last post - 918cals 77c/97p/25f (too much protein probably but this is research
)14:30 - 2 hours after lunch - 5.3mmol/l
Again, very pleased considering the flapjack would previously have ruined me.
Anyway...
Bulk Week 1
Starting Weight: 88:45kg/13 stone 13 lbs.
Bulk Week 2
Starting Weight: 88:45kg/13 stone 13 lbs.
Current Weight: 87.1kg/13 stone 10 lbs.
3lb loss
What the hell, what have I broken
Going to keep at 2300 calories for another week just to see if it sorts itself out, if not I will up it to 2500.
Starting Weight: 88:45kg/13 stone 13 lbs.
Current Weight: 87.1kg/13 stone 10 lbs.
3lb loss
What the hell, what have I broken
Going to keep at 2300 calories for another week just to see if it sorts itself out, if not I will up it to 2500.
Weigh day on Monday but a little update on my training at the moment, maybe FF can advise/comment on this...
Monday for example = Chest and Triceps (don't have some of the numbers to hand)
Flat DB Bench - 10 sets, 10 reps 20kg dumbells 90 seconds rest
Incline BB Bench - 3 sets, 8 reps 60kg 120 seconds rest
Cable Crossover - 4 sets, 12 reps 60 seconds rest
Dips - 5 sets, 10 reps BW 90 second rest
Skullcrushers - 3 sets, 8 reps 120 seconds rest
Rope pull downs - 4 sets, 12 reps 60 seconds rest
Seems to be doing the trick at the moment but not strictly AVGT I don't think?
Monday for example = Chest and Triceps (don't have some of the numbers to hand)
Flat DB Bench - 10 sets, 10 reps 20kg dumbells 90 seconds rest
Incline BB Bench - 3 sets, 8 reps 60kg 120 seconds rest
Cable Crossover - 4 sets, 12 reps 60 seconds rest
Dips - 5 sets, 10 reps BW 90 second rest
Skullcrushers - 3 sets, 8 reps 120 seconds rest
Rope pull downs - 4 sets, 12 reps 60 seconds rest
Seems to be doing the trick at the moment but not strictly AVGT I don't think?
Bulk Week 3
Last week's weight: 87.1kg/13 stone 10 lbs.
Current weight: 87.1kg/13 stone 10 lbs.
No change
Nice to see some maintenance for once.
Keeping it the same for this week as I will be out of action for a couple of weeks in June, will re-introduce the bulk once I'm back lifting.
Last week's weight: 87.1kg/13 stone 10 lbs.
Current weight: 87.1kg/13 stone 10 lbs.
No change
Nice to see some maintenance for once.
Keeping it the same for this week as I will be out of action for a couple of weeks in June, will re-introduce the bulk once I'm back lifting.
Right I think I want to try this IF malarkey now that my carb tolerances are normal enough now.
Combining this with 5x5 I think as I fancy trying that again too....
Any IF gurus fancy giving me some pointers?
My calories are as follows: (based on my trial and error so there is probably a bit more fine tuning to be done here)
2100 to lose
2500 to maintain
2800 to gain
Using the IF calculator its recommending, using -20/+20:
Rest Days:
2172 - 215g protein/78g carbs/110g fats
Training Days:
2793 - 215g protein/210g carbs/120g fats
How does this look (could be complete waffle but I'm still getting my head round it).
I've set my fats quite high on both days, is this allowed?
I would be training at 6pm, so breaking fast at 12 and probably having 2 small meals and one big carby meal post work out.
Rest days break fast at 12 again with a big lunch, then taper off?
Bear with me...
No training for me for more like 4 weeks so I've got some time to think about this and get something solid sorted for when I return.
I will be keeping low carb on this off period of that matters.
Combining this with 5x5 I think as I fancy trying that again too....
Any IF gurus fancy giving me some pointers?
My calories are as follows: (based on my trial and error so there is probably a bit more fine tuning to be done here)
2100 to lose
2500 to maintain
2800 to gain
Using the IF calculator its recommending, using -20/+20:
Rest Days:
2172 - 215g protein/78g carbs/110g fats
Training Days:
2793 - 215g protein/210g carbs/120g fats
How does this look (could be complete waffle but I'm still getting my head round it).
I've set my fats quite high on both days, is this allowed?
I would be training at 6pm, so breaking fast at 12 and probably having 2 small meals and one big carby meal post work out.
Rest days break fast at 12 again with a big lunch, then taper off?
Bear with me...
No training for me for more like 4 weeks so I've got some time to think about this and get something solid sorted for when I return.
I will be keeping low carb on this off period of that matters.
Well here's how I'm looking at the moment @ 88kg (ghey filter to highlight areas)
I currently like my protein/carb/fat split but I think introducing some sort of fasting (particularly with 6pm training) could benefit me.
If I'm totally honest I'm still yo-yo-ing the thought of whether I need to cut or bulk, as you can see I still have a big slump by my love handles.
Reading more into Leangains there is quite a bit of emphasis on big carb days and meals which with the types of food I eat (think Paleo-esque) I would be eating a crap load of sweet potato etc some evenings!
Would I be able to apply my current macro-nutrient split into say a 16-8 and adjust my calories to suit whilst following higher carb post work out meals on training days. This will still be no more than say 100g for a dinner.
Typical work out day could be:
12pm - 1st Meal (500 calories)
4pm - 2nd Meal (500 calories)
6pm - Train
7pm - 3rd Meal (1000 calories)
With focus on being 25%/25%/50% on protein carbs and fats too.
Rest day:
12pm - 1st Meal (1000 calories)
4pm - 2nd Meal (500 calories)
7pm - 3rd Meal (500 calories)
Reverse of training day basically.
Sorry for the big post and likely drivel that it contains
I currently like my protein/carb/fat split but I think introducing some sort of fasting (particularly with 6pm training) could benefit me.
If I'm totally honest I'm still yo-yo-ing the thought of whether I need to cut or bulk, as you can see I still have a big slump by my love handles.
Reading more into Leangains there is quite a bit of emphasis on big carb days and meals which with the types of food I eat (think Paleo-esque) I would be eating a crap load of sweet potato etc some evenings!
Would I be able to apply my current macro-nutrient split into say a 16-8 and adjust my calories to suit whilst following higher carb post work out meals on training days. This will still be no more than say 100g for a dinner.
Typical work out day could be:
12pm - 1st Meal (500 calories)
4pm - 2nd Meal (500 calories)
6pm - Train
7pm - 3rd Meal (1000 calories)
With focus on being 25%/25%/50% on protein carbs and fats too.
Rest day:
12pm - 1st Meal (1000 calories)
4pm - 2nd Meal (500 calories)
7pm - 3rd Meal (500 calories)
Reverse of training day basically.
Sorry for the big post and likely drivel that it contains
Ok, this makes sense and I think I can apply this.
I also like to gorge a bit but obviously can't smash through say 200g of carbs in one sitting, hence the 2 pre-workout meals.
I love my fats but lowering them a bit on training days shouldn't be an issue.
Definitely going to give this a bash
Again, thoughts on cutting/bulking at my current state?
In my bigger post I don't mean 25/25/50 in terms of protein/carbs/fats btw, I meant starting off low and building them up on training days and visa-versa for rest days. Will work out a suitable split of nutrients soon.
I also like to gorge a bit but obviously can't smash through say 200g of carbs in one sitting, hence the 2 pre-workout meals.
I love my fats but lowering them a bit on training days shouldn't be an issue.
Definitely going to give this a bash
Again, thoughts on cutting/bulking at my current state?
In my bigger post I don't mean 25/25/50 in terms of protein/carbs/fats btw, I meant starting off low and building them up on training days and visa-versa for rest days. Will work out a suitable split of nutrients soon.
I've done fasted cardio a few times and didn't mind it, but for this I will be training at 6pm.
Today I first ate at 12 and had no issues up until that point so I should be fine.
Just had my second meal now, off to the gym at 6 then a big meal tonight
Today I first ate at 12 and had no issues up until that point so I should be fine.
Just had my second meal now, off to the gym at 6 then a big meal tonight
Well, I was diagnosed when I started losing the weight and was on medication.
Now I just control it by diet and exercise so it is purely weight related.
I think if I were to induce some big carb meals frequently I would suffer hence me avoiding some of the meals you tend to see on Leangains...
Now I just control it by diet and exercise so it is purely weight related.
I think if I were to induce some big carb meals frequently I would suffer hence me avoiding some of the meals you tend to see on Leangains...
Well I've played around with IF for the last 2 weeks and in the mornings I feel truly awful, blood sugars go too low for my liking and just generally feel crap.
What's worked best for me which is now what I will stick to is low carb/high fat/high protein breakfast and lunch -> train at 4pm -> nice pwo shake with fruit and a dinner of about 50-75g carbs. Keeping fats over 100g and protein over 250g.
Training wise I'm going to give the PHAT routine a go as that works well with my timetable at the moment
Weight update etc Monday.
What's worked best for me which is now what I will stick to is low carb/high fat/high protein breakfast and lunch -> train at 4pm -> nice pwo shake with fruit and a dinner of about 50-75g carbs. Keeping fats over 100g and protein over 250g.
Training wise I'm going to give the PHAT routine a go as that works well with my timetable at the moment
Weight update etc Monday.