Road to recovery
- Thread starter N19h7m4r3
- Start date
Yeah, I've lost enough weight for it to be noticeable to people around me. Without a big drop in strength, in fact some things have been increasing still, although I'm still taking it a tad easy after having physio on Monday.
Although my visceral fat hasn't dropped too much and it seems most of my fat is around my ass and stomach. Why must I have such a big booty.
Although my visceral fat hasn't dropped too much and it seems most of my fat is around my ass and stomach. Why must I have such a big booty.
Although my visceral fat hasn't dropped too much and it seems most of my fat is around my ass and stomach. Why must I have such a big booty.
It's all glute, baby.
All those deadlift and squat days, followed by super high rep plate loaded leg press work. 
That's something I wish we had here in college a brilliant plate loaded leg press. I mentioned and suggested it several time in their Gym Member survey.
That's something I wish we had here in college a brilliant plate loaded leg press. I mentioned and suggested it several time in their Gym Member survey.
All those deadlift and squat days, followed by super high rep plate loaded leg press work.
That's something I wish we had here in college a brilliant plate loaded leg press. I mentioned and suggested it several time in their Gym Member survey.
Probably fell on deaf ears as everybody else was begging for a decent squat rack/cage and decent bars/plates.
Probably fell on deaf ears as everybody else was begging for a decent squat rack/cage and decent bars/plates.
We actually got those.
We kept nagging, we have an mini olympic platform and a huge power rack. 5 olympic bars, loads of new plates and 3 bench presses.
Only thing we're missing is a plate loaded leg press, instead we have one of those stacked plate ones with max amount of plates of 170lbs. I'm currently doing single leg work to get some more out of it.
I asked, there's no where to really attach them and they adamantly said no as well. I'll just hammering out single leg work until I get to 170lbs per leg at 20 reps. I'll most likely be done at college before that happens though.
It'll be interesting to see how my weight responds, I've been keeping tabs on my morning/evening weight and will keep tabs of how the grams of carbs affects this.
As I mentioned before I'm not actually that desperate for it at all, however I probably will be once I finished training today.
My shaker is half full! 3 scoops whey, 2 scoops dextrose, 2 small scoops BCAA & Leucine & creatine mono.
We have a pretty decent plate loaded incline leg press (life fitness or hammer strength) It's only rated to 250KG though
holds 400KG+ though without any problems although the horns only have room for 1 more plate either side. One of the gyms at uni had two tiers of horns Tub/bag a month? I used to do one during the day and two PWO. Thinking about it it could probably be dropped slightly but will see how my macro's look.
So am I.
If you think about the average, assuming 3 workout days a week and 3 backloads circa 300g it'll average out over 6 days at 150g a day. But wether or not averages bear any ground I don't know.
Another off day over, it was rather easy. I got a little peckish around 17:00, which would usually be when I have my pre-training shake, but some coffe did the job.
I have to say Carte Noire Instinct does not taste nearly as nice as Nescafe Azera.
I'm contemplating if I should have some carbohydrates tonight, as the book mentioned that in the case of back to back off days it can be useful to carb up the night before a training day.
Also walnuts, just aren't as filling as Almonds, despite having more fat. It would be the lower protein content though.
Sunday
I have to say Carte Noire Instinct does not taste nearly as nice as Nescafe Azera.
I'm contemplating if I should have some carbohydrates tonight, as the book mentioned that in the case of back to back off days it can be useful to carb up the night before a training day.
Also walnuts, just aren't as filling as Almonds, despite having more fat. It would be the lower protein content though.
Sunday
For density bulking or strength accumulation?
Thats dependant on if you want to focus on adding lean mass or dropping fat.
If you want to drop fat i would say start your backloads at 300-350 and see how you feel, if you feel like your flagging or your still dropping weight quickly and your lifts start to stall then up the carbs.
If you want to come at it the other way around, start at 400g of carbs and if your not dropping weight at all, or are visably adding fat then drop the carbs. Ice is right that 400g carbs is a nice figure for someone at 90kg, but if your 90kg with 18-20% bf then 400g is quite strong!
Primarily I'd like to get to low double digit bf% (likely between 14-16% at the moment) then after that try and actually maintain that whilst adding some mass.
I popped in around 300g of carbs on my first backload. Weights went like this:
AM PM
15/03/2013 89.2 91.4 - CBL
16/03/2013 89 90.6
17/03/2013 89.1 91.5 - CBL (Small)
18/03/2013 89.9
Not too worried about the slight rise as I wasn't particularly active over the weekend but wanted to make sure I was topped up for this week. I did also unknowingly consume some high GI veg (parsnips) at a meal out, though I did pass on bread, yorkshire
and spuds . Did put away a fair bit of cheese too!I'm pretty well adjusted to the new protocols and meal volumes. Second CBL tonight will go a bit more smoothly than the last hopefully.