Typical Day - Glimpse into my Diet & Training

[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.

 

[TommyV]

Nice going kai, I'd only be less inclined to rely on so many supplements though, but that's purely a financial thing. Affording it isn't the problem, it's just justifying that spend each month on it...I couldn't do it!!

What are your big 3 looking like?

my only critique would be to get that chest built up a little more, not that it's small, just the cuts elsewhere over power it

My supplements are;

Whey
Fish oil
Creatine

and just bought Dextrose, all of which costs very little and lasts me a long time, probably about £30-35 a month averaged out

 

['Wes]

My routine is similar to yours Kai, but i do a 4 day split Mon-Thurs, then a full body workout on Saturday, if i'm pressed for time during the week, it will be a 2 day split Mon-Tues and a full body workout on a Thursday.

I was like you Kai with the supplements, buying quite a bit, but i cut it down to a few things as some of the things i was buying wasn't necessary, also my girlfriend wasn't too keen on it as well so i decided to just buy the things i need like fish oils, whey, multi-vitamin and amino acid powder for before and after my workouts.

Either way, you look good Kai, keep up the good work.

 

[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

 

[LiE]

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

 

[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!

 

[LiE]

Good stuff.
The point was I making is it's good to be consistent with the photos. For example I could take a relaxed photo with no down lighting, and in the next photo I could be pumped up with some gym lighting and look massively different. The best photo I had was a pic the wife took when I was on holiday with no top on, it showed me how I look to the rest of the world.

But anyway, looking solid there, get some back and leg shots too

 

[Skillmister]

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

 

[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 ****

 

[Steedie]

Stay strong mate, you're doing brilliantly

 

[Freefaller]

I could never do it. This is why I'm so impressed and in awe that those of you that do it, do it!

 

[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

 

[Steedie]

I don't remember telling you to cut off your water

Don't do that, you'll look worse for it if you do. Especially as we've done no water manipulation stuff up until now

 

[TommyV]

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 ****

Keep it up kai. Bet you're looking ripped to shreds though!!

We all have those 'do I even workout?' days, it's all psychological! Where you may be feeling small, it's probably a very very little noticable difference in size, if any at all

 

[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

 

[TommyV]

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

Am thinking of going to the expo, do we know if many OcUK lifters will be in presence?

 

[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.

 

[Steedie]

Hope you stuck to what I told you and just the Nandos only