The Syla5 Files

Syla, would you mind posting up your diet at the moment (macros/meal timings aswell ;))?
I finally got around to reading the CBL ebook and it's interesting (though the guy can't write for toffee! Grammar & spelling mistakes all over the shop, constant reiteration of the same points etc. It could probably be half the size), but I'm not sure how I could fit it in with early morning training & I'm struggling to think what I could have for lunch, I can't cook at work.
 
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Chris1712 said:
Syla, would you mind posting up your diet at the moment (macros/meal timings aswell ;))?
I finally got around to reading the CBL ebook and it's interesting (though the guy can't write for toffee! Grammar & spelling mistakes all over the shop, constant reiteration of the same points etc. It could probably be half the size), but I'm not sure how I could fit it in with early morning training & I'm struggling to think what I could have for lunch, I can't cook at work.
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Training Days (off days as such) Mon, Wed, Fri
Wake up: Coffee (normally 1 spoon of instant added to a filter coffee) about 3/4 of a pint! this is my pre-workout
PWO Shake: 25g Whey 30g Dex 5g Leucine 5g Creatine
14:00 (or as late as i can go) 200g(pre cooked) chicken salad, 2+ tablespoons of good oil. This is my go to Ultra Low Carb meal
Snack 25g mixed nuts.
17:00 Shake Same as my PWO.
18:30 400g chicken portions (pre cooked, i have these as they are fattier and so easier to hit some decent cals) salad, or broccili, cabbage, coliflower veg. Butter melted on top for added fats
Alternative meats are 200g lean mince as a burger, 300g chicken breast, 300g fish.

thats about 1900-2000 cals and 60g carbs (30g of which is pwo shake and doesnt really count towards the daily total for an am trainer). Depending on how depleted my energy is feeling i will throw in a bowl of cornflakes, 50g with a healthy spoonful of sugar for taste, as i am wanting to add mass so i dont need to be mega strict on ULC all the time.

Backload days
Wake up: 10g Whey, 10g Coconut Oil, 3/4 Pint of coffee
14:00 (or as late as i can go) 200g(pre cooked) chicken salad, 2+ tablespoons of good oil. This is my go to Ultra Low Carb meal
Snack 25g mixed nuts.
17:00 25g whey 50g dex 5g leucine 5g creatine
17:30 150g(pre cooked weight) white rice, one of my meat choices
18:00-18:30 50g cornflakes, 25g Dextrose 200ml milk and topped off with water.
19:00 croissant with butter and a very ripe banana

this sees me at around 2900 cals and 300g of carbs

19:30 again depending on how i will i will add to this with a sandwich, normally PB or Choc spread, but the bread is the main part really.

I will generally be a little more generous with my dextrose portions or my cornflakes as it is important for an AM trainer to get in as high GI as possible.


One thing i would say is my recovery hasnt been great so i am going to see where i can make adjustments to the diet to improve this, but overall i am happy with how things are going so far.




mrthingyx said:
Control over your knees seems a lot better, IMHO!
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Thank you, box squats, lady exercises, and really thinking about it all seem to be helping. Now all i need is to rid myself of doms for full performance.
 
I tend to belt up from 100+, it allows me to brace my core more efficently. Except for my RM of 150kg i have lifted all weights unbelted as well as belted. The belt doesnt help me lift more, at least not that i have noticed, it just makes the bracing more effective.
I also dont get as fatigued as quickly while using my belt, so it means i can lift heavier for more reps/sets, which i feel in the long run will help my progress over not wearing a belt.
I dont see the belt as a tool to "add 10kg" i see it as a right you can do 4 sets of 120x4 instead of 3, or squeeze out that extra rep etc.
Getting used to your belt is also very important, if you get one dont just throw it on when you hit your first working set of 120. Put it on at 60kg see how it feels, get used to it through warm ups etc. Now i am used to mine i am happy not belting up till 100+ but i will belt up for my last warmup set always, just to refamilerise myself.

Something i will say is that Belts dont fix poor form, and will not prevent injury, and in some cases if used incorrectly will actually cause injury. There is no right or wrong answer to when/if you should start using a belt, but there is a right or wrong reason, I never got the belt to fix form or prevent injury, and no one ever should.

Sorry a bit wordy, but belts are not a straight forward topic :)
 
week 3 is going well for my new strength routine :) i didnt oversleep this morning so made it to the gym for 6:30 and didnt have to rush my workout.
Weight this morning post backload was 72.8kg, +1kg on yesterday morning and i expect this to settle back down again. Visably looking leaner in the mirror :), might have to start eating more as well as i want to put on mass still.

Bench
widegrip bar x10 normal bar x5
60x3 paused
80x1
85x4/4/4/4 really pleased as my inital target for this week was 80kg
Heavy DB Rows (reps and weight per arm)
wu 22.5x5
35x6/6/6 Dialled it back a little from last week and felt it much more in my back which was good.
OHP
wu 20x5 40x3
52.5x4/4/4/3 damn you last rep!
DB Bulgarian split squats (weight per hand, reps per leg)
15x10/10/10

Box Squats
wu Bar x 8
60x10/10/10
vid of my last set here trying to get on to the box faster and focusing on keeping knees out and driving out of the hole. I am possibly a little to upright when i am seated as i notice the bar is behind my ankles so might need to work on this.
 
Deadlift day today, and my back is still tight/achey like it has been since my first deads session on 04/01/13. No sharp pains, no hinderance in strength, just fatiguing faster and making lifting a little uncomfortable :(

Deadlifts bar 8 70x5 100x5 120x4 this set belted, tigher hole to pre diet feels very comfortable now but my strain reminded me it was there very slightly on the last rep of the 120 set so i went one hole loose for my first working set and ditched the belt for the second to get a clear vid of what my back was doing.
140x4/4. I made the decision here not to push two extra sets, strength and energy wise i could do it, but the pump was already present so i decided to leave it.
Pleased with the form, things could have been a little quicker.
I have made the decision with my deadlifts to dial it back a lot and focusing on power/explosiveness and lighter weights for a few weeks so that my back can catch up and my strain can full recovery and GTFO!!

Dips Bwx5
25x6/6/6

As Delvis says i got told off for using the assited dipping station right next to the weights room to do my weighted dips, but i was having to use a weight to keep the assited platform out of the way...I made the sugguestion that they should move the normal dipping station over to the weights room to stop people dragging weights over to the other side of the gym. I will keep making it until they move the damn thing.

Standing cable rows, new gym, new cables, completely different weight lol
40.8kgx12/12 50x12... last week i was using 12.5kg lol i think the gym brought ego enhancing cable machines....

Seated DB press
18kgx10/10/10

Face pulls, same as standing cable rows
58.8kgx10/10/10

Overall a two sided session. Really disappointed with my back and strain as i really wanted to motor along with my DL progress this year. I was due a deload the week after next anyway, so only missing the 3's week for DL's i hope wont set me back to far. I really shouldnt have just jumped back in after christmas at 130kg working sets as i had done no lifting on my strain since i had seen the doc, foolish mistake and my own fault, but i am catching it early this time. As for the lower back doms/ache/general pump i think this is to do with CBL and the fact i deadlift on a friday morning, and then have pretty low carbs right through to sunday evening, so i am doing the biggest compound and not giving my body any decent fuel to recover, noobie mistake, hopefully to be fixed by an extra backload on friday evenings :)
 
Surely all the carbs etc for the other 5 days should restore you? I'm pretty sure recovery doesn't take place only in the immediate day or two after training a muscle group? Or am I completely misunderstanding you here?
 
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