Typical Day - Glimpse into my Diet & Training

[kai]

Just given Steddie my weekly update with attached photo's so i thought i would post here for update' currently 67kg and starting to lean out again.

I am now 12 weeks away from photoshoot - i have started to get really vasular around forearms, shoulders and insanely vasular around chest on tension

 

[kai]

You packed on a bit of size recently?

ooops ninja edit above; i am 67kg i wish i was another 10kg heavier but for my size i look pretty big. my weight is usualy 67 - 70kg.

**** mate, that diet's really filling you out, you don't look as skinny anymore, just lean and mean. Vast improvement!

i would not say filling out; just a lot more defined. It lierally a very strict diet which Steedie has provided - no dairy is a real killer though; but i am not having any bloat and look fairly ripped already just progress the next 12 weeks while upping my game!

Still lifting really heavy

 

[kai]

Yeah you look big. Arms look massive and you seem much more full. Mirin son!

Thanks, yeah arms are easily biggest stand out body part - need to actually measure them, i dont over train them either i believe they have grown from going heavy on deadlifts.

You have a good amount of mass on you for your frame. What are your long term goals? I've given up trying to get bigger and leaner because I can't see a point going beyond a certain level.

My long term goal is to be around 75kg but be around my level of bodyfat now; ripped and big i think i have also hit a point as im fairly short 5'10 and reached a point where i dont think i go any further due to my frame

Was going to say, 77kg



Thought we had a lot more to lose if that was the case, you put that in my email update too so thought it couldn't have been the same typo in 2 places

10kg in a week = Results, yeah not sure how i come to do that!!

 

[kai]

update: weight is still the same for this week 67kg but lifting heavy when it comes to compound - deadlifting 150kg at the moment which is good as the food reduction i thought i would be inclined to lose strength.

3x sessions a week of LISS are helping and i am told! i am slowly shedding the water which is good and hardening up.

It is weird to see such big changes in such a week to body composition but i guess that comes down to a completely strict (monotonous diet) - this week’s progression photos looks so different in the short space of time.

 

[kai]

Tommy and Wes my diet is pretty food reliant i would say? following Steedie advice

First Meal: 7:15am

1 Scoop - Optimum Nutrition Gold Standard 100% Whey
75g Mornflake Superfast Oats with 500ml water


Second Meal 10:30am

4oz Chicken breast
250g Sweet potato
1tbsp Good Oil
half cup broccoli & half a cup of green beans


Third Meal: 1:30pm

4oz Chicken breast
1tbsp Good Oil
70g Brown Rice


Fourth Meal: 5:00pm Pre-Work

4oz Chicken breast
1tbsp Good Oil
70g Brown Rice


Fifth Meal: 7:30pm Post –Workout (consumed with 10 minutes of completing workout)

1 Scoops Optimum Nutrition HydoBuilder


Sixth Meal: 8:00pm

4oz white fish
1tbsp Good Oil
70g Brown rice


Seventh Meal: 10:30pm (bed time)

1 Scoop Optimum Nutrition Gold Standard 100% Casein
Optimum Nutrition ZMA 3 Caps

 

[kai]

Looking good Kai. Would be good to see a relaxed/no-pump pic without the bathroom/gym lighting too, just for comparison. I think it gives a more modest view of how you look as these photos can skew things. I posted one up in my thread you should take a look

this was taken before the gym session last night !!!

here you go no pump no tense ok it's in the gym but meh not under the lighting!

 

[kai]

Looking good there kai, just need to smash those delts a bit more! Lets see a rear double bi and some legs please (nohomo) +1 to that LiE, gym lighting is never a good indication of real size

delts are working progress i know it's something i need to work on and im smashing them every session now and heavy...

pictures next week will include the following

 

[kai]

Update: This morning i went in to total melt down. I am looking really really small. Weight at the moment is 66.3kg the lightest I have EVER been...
Thanks to Steedie i am a little more reassured I am on the right path, no doubt i am completely depleted, it’s late in the week. I have a high carb day towards the end of this week and i am assured I will be looking very full.

Strength last week or so has increased quiet notably so I know 100% it’s not going to be muscle wastage and that it be a decrease in subcutaneous water, which is a good thing

This bodybuilding is a complete mind ****

 

[kai]

Thanks Guys,

Sunday I am going to have my carb up day and cut my water off completely from 6pm - Monday i should be looking very full - this will give a good idea where i am and of course motivation

 

[kai]

Well i think following this bodypower expo, 8 weeks away i am going to go on a bulk and it is not going to be restritive! that is for sure.... think i am going to have a good 6 - 8 months of solid bulking where i hope to get up to 75kg how much will be fat is another question but i know i can cut up pretty quick based on this experince.

theory being i can cut up and be 3 - 4kg heavier this time next year which will make a big difference

 

[kai]

I know me and Steedie have tickets, i am up there Friday for the preview opening tickets where limited soi got them in Jan. Also i am there Saturday (booked hotel). At the moment i am trying to negotiate either get a press pass or luxury VIP tickets. Girlfriend is a journalist, or fall back is am the Microsoft account manager of Fitpro - they are the offical sponsor

 

[kai]

How much difference does a carb refeed make !!! feel so much better after that.

 

[kai]

Abs comming along nicely, not trained for 2 days as hit with a stomach bug so food as he been extremely limited! starting to dry out a little now. Even though i feel very small


This morning *note not the same boxers!!! i have several of the same pair

 

[kai]

Mirin!

Thanks Skills' still feel small though! will be dam glad when this is over and i dont want to hear the word cut for a good year

75kg here i come!

 

[kai]

65.8kg this morning weight is STILL dropping!!!!

 

[kai]

How do you look in normal clothes kai?

I pretty lucky that for my size i have fairly big arms, traps and upper chest; so it's pretty clear that when in a t-shirt i workout...

On a side note - start of a new week and im looking really lean!!! had a bit of a telling off from Steedie this morning as i was craving really bad yesterday. So i took it upon my self to have some extra sweet potato with my food and a teaspoon of tomato sauce

I needed a bit of sugar or i was going to go MAD!!!!

 

[kai]

And this will be the last picture i will post now 6 weeks out till the shoot day! ( apart from updates to Steedie of course )

 

[kai]

Cheers LiE.

Skillmister, i know this is something i will need to practise

 

[kai]

Well i found out late last night i am booked in for a professional photo-shoot at the bodyexpo no less, i can’t give away any more details at this stage but it’s with one of the leading UK fitness photographers in the country. This guy works with some big names, great! This has added to the pressure.

Quick emails this morning, i made it very clear this was my first time and no doubt i will be rubbish!

Some of the information i have given, tan's etc ..... This is going to go very very wrong... plus i cant pose for toffee!

 

[kai]

If you want to meet up at some point before the shoot, I can go through poses with you and help you out

That will be fantastic, will sort closer out to the time but looks like its going to take place at 4pm on the Friday if you are there then?