Robin's Log

[robin7]

Hi guys!

I used to log on a small bodybuilding forum but aside from it going offline all the time it's not really got any activity so thought I might log on here instead.

So this is me as of 3-4 weeks ago:

I train with a power/hypertrophy split, but not using Layne's PHAT one.

Currently I do:

Monday: Power Upper
Tuesday: Power Lower
Wednesday: Off
Thursday: Hyper Upper
Friday: Hyper Lower
Saturday: Off
Friday: Off

I currently do 3 (200 calories) MISS sessions and 3 (20 minute) HIIT sessions a week.

I've just finished cutting (got leaner than that photo) and I'm now reversing and slowly adding calories back.

My current macro's are:

Training days:
Protein - 225g
Carbs - 230g
Fat - 45g

Offdays:
Protein - 225g
Carbs - 190g
Fat - 45g

And refeed:
Protein - 210g
Carbs - 330g
Fat - 45g

But these change each week depending on how I'm reacting.

I follow the whole IIFYM thing so I eat anything I can/want to hit these macro's. It tends to be lots of protein bars/snacks etc as I work very long hours.

I do happen to eat mostly 'healthy' food and I make sure I get adequate fiber and don't get ALL my carbs from sugar. Other than that I eat what I want.

Best lifts have been:
Squat: 200kg for a single
Deadlift: 180kg for 12
Bench press: 140kg for 3 (paused) or 5 not paused.

Those lifts were all prior to cutting, and here is a video of 140kg for 3 (paused reps)

Supplements are:

Fish Oil (lots...)
Vitamin D (5000iu)
PROTEIN SHAKES
BCAA's
Multi-vitamin
Creatine

I'm currently 76kg and 6ft (Have been 100kg and realised I was carrying far too much fat).

Oh and I'm natural if that matters to anyone. (Not like I'm big or heavy enough to think different anyways haha).

 

[robin7]

Welcome to the forum Robin. Looks like you'll fit in around here. Looking solid and got some really good strength too. How old are you and how long have you been training?

Do you compete in powerlifting?

Thanks! I like the look of this place Nah it really is a forum I browse loads but don't post on so thought I should start

I'm 23 and have never competed in powerlifting, bodybuilding or anything like that, it's just for fun for me.

I started training when I was 18 just before heading to University. I trained on and off for those three years and right at the end before I was coming back I started to realise I actually really loved it.

So around 3 years ago I started taking it seriously. This year is the first year I've counted macro's and will be my first 'controlled' bulk making sure I don't get fat.

 

[robin7]

Looking and lifting awesome!

Welcome.

Thanks!

Looking good and great lifting.

Though I'd say you're probably not eating enough fats.

And at only 76kg with those lifts you'd do well in a powerlifting comp!

Welcome to gym rat arena!

Gotta remember I've literally just started my reverse from my cut. Fats will be going up 5g in the next few weeks. I up carbs/fats every week after comparing photo's weigh ins etc. I weigh myself daily after urinating to get a good track of movement over the weeks.

And I was a fair bit heavier when I did those lifts haha! Although I have squatted 180 and deadlifted 190 for singles at this weight (quite easily and raw too)

I was around 92-95kg for those lifts, and I used to weigh in the evening not mornings.

Impressive for a natty, very impressive! Some good genes on you that's for sure

BTW, steroid talk isn't allowed on the boards, but a few of us do dabble. We've got a Private (hidden from public) FB group where we talk naughty stuff and post a dubious amount of porn, can link it up if you're interested.

Haha not really my cup of tea, but sure. Always interesting to learn more about all sides of this sport

 

[robin7]

You'd do well in a powerlifting comp
How heavy were you when you did those lifts?

I was 92-95kg roughly and I used to weigh in the evenings etc. Now I weigh every morning after urinating to get a better idea. So I'd still be say 77-78 if I weighed in the evening. I was pretty fattish back then though haha. Not fat, but errr chunky?

Now it hurts to sit down silly glutes

 

[robin7]

I use fats to cut

You'll fit in nicely here I reckon...

I've done the whole Keto thing if that's what you meant and it just wasn't for me haha.

If I can find some later pics I'll get them up, got a fair bit leaner than that pic.

And thanks! It seems like a good place

 

[robin7]

Nah I don't follow a "diet" - and to be honest I don't really cut/bulk. I just plod on.

I just like getting my calories from fats

Ultimately you know your body and how it reacts to different things. I know I react well to carb cycling, high fat lifestyle. However others prefer a more structured eating regimen.

Look forward to seeing how you get on.

Thanks! I don't follow a diet, but I do follow macro's.

I like carb cycling too more for mental well being than anything else. So I have training day, non training day and refeed macro's each week.

Hopefully bigger and better! haha

 

[robin7]

I know macros from instinct, but if I'm trying to achieve something I try and track my macros more carefully (i.e. when I used to play rugby I needed 4k at least a day which I had to track initially to learn what that was in terms of nutrition). Now though, I'm long enough in the tooth to know what I need through how my body feels.

Yeah I know what you mean. I have no problem eyeballing food and getting lean. Or eating what I want and getting bigger and stronger. But I want both! haha. I want to be be big... lean... strong. Hard as a natty so tracking everything and lean bulking in the hope of having less/very little fat to lose at the end.

 

[robin7]

How do you weigh only 76kg with that much muscle?! I'm 74kg 5' 10", I've only really just started lifting, but even if I were super lean there's no way I'd pack in that much muscle!

Haha well lean and properly lean are quite different. I had quite reasonable abs at 85kg. I just kept going, after that point I lost nothing from abs really, perhaps a tad more vascular in my lower abs etc. But my legs, glutes, back etc all started to tie in. Shredded glutes and Christmas tree back are far away from what most people look and say 'wow he looks lean'. My aim is this leanness or better at around 80kg by next year.

I started at somewhere under 70kg and skinny fat. I don't really weigh a crazy amount more since starting to take it seriously 3 years ago. But I definitely have a very different composition.

I think people underestimate how much fat they're actually carrying by a lot! In fact most amateur bodybuilders step on stage under conditioned also and could do with a few kg's lost.

If I wanted to compete I'd have a good few kg's to lose still though haha.

Here's some old pics from a few weeks ago:

And this is probably the most recent:

Maybe now with these pics you get a better idea of me? I'm not really all that big, arms are like 16.5 or so pumped I think, not measured in a while. A top natty pro would have 18-19 maybe? I reckon I'd be happy with that if I can get it in a few years! haha

Oh and I know! I really need to work my legs harder! I started training them properly around a year ago, so they're a fair bit behind my upper body. But bringing them up slowly but surely.

 

[robin7]

Upper Hyper day today.

Nothing exciting to note, strength sloooowly coming back after this cut.

Bench press 3x8 with 100kg. 4 second negative, nice and controlled.

UPPER BODEH! 2-3 exercises and 2-3 sets per bodypart (most 2 sets).


Now it's time for cardio! Only 200 MISS today

 

[robin7]

Upper Power dayyyy

Hit 130kg for 3 on flat bench. Pleased since I'm only 4 or 5 weeks into reverse and still weighing 75kg.

Might macro increase laters and will update.

 

[robin7]

So food poisoning has been a joy last night. Had a terrible workout, then puked all night and took today off work.

Relaxing and not managed to eat anything yet! Hate feeling like this.

 

[robin7]

Upper Hyper day

Easy set of 3x8 with 100kg on bench. Normally done with 3-4 second negative and paused. But after food poisoning I just wanted to get through the damn workout.

3 exercises chest
2 back
3 shoulders
2 biceps
2 triceps

Nothing exciting, just a bit of a pump and home. Need to recover a bit more.

Tomorrow is refeed day, refeed macros are:

Protein - 210g
Carbs - 350g
Fat - 50g

 

[robin7]

My biggest weak point is my legs currently. I didn't squat or really train the properly for ages, so they have some catching up to do.

After I deload in a week or two I'll be focusing on bringing them up big time.

5 or 6 weeks into lean bulk and this is them. Hoping to pack a few pounds onto them.

 

[robin7]

Breakfast two bowls of cereal, two bars of chocolate, 200g chicken and a wrap.

Macro's for the day:

Protein - 225g
Carbs - 210g
Fat - 50g

I wonder if I should start posting more of the stuff I eat with photo's. Since I follow macro's with no care about what the actual food is, my diet varies constantly and sometimes has interesting 'healthy' options like greens shakes, greenola (like granola but with greens) etc but sometimes options like todays breakfast.

Also I think I'm the defender of cereal since I've been having cereal daily for months lol. Current favourite is Coco-pops, closely followed by frosties.

 

[robin7]

Dat morning insulin spiking.

Yeaaaah buddeh! Haha.

Nah I remember someone pointing out that an 80% perfect diet followed 100% of the time yields better results than a 100% diet followed 80% of the time.

I also am a firm believer in a macro being a macro in terms of aesthetics. Yes differences in hunger/ satiety etc but personally I prefer eating what I want so I never have food choice cravings, and just accepting the hunger.

Basically I luff me some cereal.

 

[robin7]

Urgh... Don't think I could manage that much sweet stuff in the morning!

I am more inline with FreeFaller's perspective: fats are my 'fuel' throughout the day, because carbs just put me to sleep!

Haha! I'm on such low fats right now at 50g I don't have much to spare

Once I'm a few months into this lean bulk and my fats are higher I'll try and spread them out as they keep me feeling fuller.

 

[robin7]

Ps. Wonder what you guys all think of IIFYM? Might start a thread unless there's already one on here?

I'm super anti-bro, heck half the time I don't even eat for hours after my workouts if I don't have time. And I refuse to believe the anabolic window is that important.

Anyone else subscribe to IIFYM principles? Opinions on the science behind it etc also? Would be an interesting thread.

 

[robin7]

Have a look here for a link to all the gym related threads, lots of discussions.

http://forums.overclockers.co.uk/showpost.php?p=23466360&postcount=1

Thanks for that!

As for me, not much to update!

Macro's for this week are:

Training days:
Protein - 225g
Carbs - 280g
Fat - 55g

Refeed:
Protein - 210g
Carbs - 380g
Fat - 55g

Offdays:
Protein - 225g
Carbs - 240g
Fat - 55g

Weight still the same as 6/7 weeks ago even though I'm 120g more carbs and 25g more fat.

Strength started going up but then took a dive and really struggled this week. Looking forward to refeed tomorrow.

Going to raise again Monday and hopefully push a little harder in the gym.

Got myself some cheap Hyperdrive N.O from USN so going to try that to see if it will give me a performance boost. I don't usually use any pre-workouts so hopefully it will make a difference.

 

[robin7]

This morning after peeing I weighed 75.4kg.

Macros for Training days will be:

Protein - 225g
Carbs - 330g
Fat - 60g

Refeed day:

Protein - 210g
Carbs - 430g
Fat - 60g

Offdays from training:

Protein - 225g
Carbs - 290g
Fat - 60g

New cardio protocol:

2 - 20 min HIIT sessions

Off to do an Upper day in an hours time and will log it here later. Deadlifts last week were 160 3 x 3 and 180 for 3 x 1. First time I've deadlifted in 6 or so months, so going to try and increase slowly. I'd like a clean 220kg deadlift next year without too much body weight gain ie at around 80kg bodyweight. Updated pics coming soon also. I'm around 1kg heavier over 6-7 weeks, so pretty happy with this kind of slow weight gain.

 

[robin7]

Went in pumped for a good workout but it wasn't great.

Bench press
100kg x 3 x 4 (paused reps)
122.5kg x 3 x 1 (paused reps)

Bench felt easy

Deadlifts
160 x 3 x 4 (reset each rep)

180 x 3 (was supposed to be 3 x 1 but struggled to get it up so bounced three out lol)

Barbell press

45kg x 3 x 10
felt easy

Then there was a few other assistance exercises for back, shoulders, chest and arms.

Workout felt ok but was hoping for heavier deadlifts. For some reason I just couldn't break 185 off the floor. Felt stupid since I've done heavier back right at the end of my cut. I was just in one of those crappy mental zones and it didn't feel right at all. Felt like 220 lol