First Training Log: Diet is looking as follows: Breakfast Protein Pancakes; myprotein mix Porridge Oats Dinner Chicken Sweet Potato & Carrot mash Broccoli Pre -Workout Chicken Sweet Potato & Carrot mash Broccoli Post Workout Chicken Sweet Potato & Carrot mash Broccoli Pre-bed 1 large egg poached on wholemeal bread Variety is the spice of life! Post workout meal will likely vary, the rest is pretty much staple. No juice (as much as I'd like too) so here's a rundown of my supps: Morning BCAAs Creatine Mono Multi Vit Pre Workout Bullnox pre- workout Creatine Mono Ana Beta Elite (with meal) Post Workout Shake; PHD Advanced Mass Creatine Mono Ana Beta Elite (With meal) Training Mon - Back Wide Arms/ Weighted Wide Arms Deadlift Barbel Rows Lat Pull Down Close grip Pull Down Tues - Chest Barbell Flat Dumbbell Incline Barbell Decline Dumbbell Flys Incline Wires Thurs - Legs 5 mins on bike Squats Dumbbell Front Lunges Leg Press Ham Curls Extensions Calf raises Stretching. Lots of it. My legs suck so I'm going to really focus on increasing size here. Fri - Shoulders Dumbell military press Arnold press Single side raises Single front raises Rear delt raises wires Shrugs I don't always train arms, you may have noticed it's not included in my regime but when I do it looks as follows: Dips Decline Skull crushes z bar Close grip bench Tri Pull down Incline bicep curls Z bar close grip curls Z bar wide grip curls Hammer curls Wrist curls In terms of lifts, well my strength is nowhere currently but usually for example: Flat bench - 120kg Last week - 100kg for 5 Incline dumbbell - 50kg dumbbells Last week - 45kg for 4 Deadlift - 140kg - Last week 100kg Military press - 40kg dumbbells - Not yet trained Squats - meh. 120kg - Today (log to follow) 85kg So, not great with the lifts but last week was first week back for 4 weeks after eating & drinking next to nothing for the best part of it. I'll include some pics of current form, supplements, food and last years condition for laughs. This is mainly for me to keep track and stay on track, but advice, comments, questions, support are all welcome Hoping to get back up to the 13 mark, but it's going to take some time to do it the clean and natty way. Off we go...
Today I did legs, this week isn't going to follow the routine as I've been away and only managed a back and chest sessions last week so it's going to go legs, shoulders then back... then into the usual routine. It went as follows: Bike - little over 5 mins on low to warm up Squats - warm up with bar x 2 sets 60kg - 6 70kg - 6 80kg - 6 85kg - 3 Dumbell Lunges (total) 8's - 24 12.5's - 24 15's - 16 15's - 10 Leg Press 80kg - 12 100kg -12 100kg - 12 Ham Curls 10kg - 12 15kg - 12 20kg - 12 Standing Calf Raises 60 -12 80 -12 80 -15 90 -12 Then did 2 stretches; quad stretch 30secs each leg x2 sets. Lying Ham Stretch 30secs each leg x2 sets. So kept it light, focused on form... still getting into it. Good session overall, eating my sweet & carrot mash, chicken & broccoli as I write! Did some reading about training and stretching and looks like stretching is best left till the end, with just a warm up at the start. Usually I'd stretch before, during and after but this seemed to work well.
Ha I was waiting for the more food comments lol... I'll work my way up to 5, don't know how you stomach it! I do have a shake as well, but I am aware food is key
Oh if anyone has used Anabeta Elite would appreciate some feedback? I've heard good things on the whole so thought I'd throw it in there, new supps are always good motivation May add some DAA as well, I do like Anabolic Freak.
Yep. Just getting the right cals in though, trying to keep food clean so as not to totally lose abs in the process lol hoping the anabeta will help with partitioning though. I'll see what I can come up with to get more cals in what you weighing at? How's your diet?
Am about 205lbs ATM, cruising. Aiming for 220 on my next bulk then maintain that weight. 3 meals, 3 shakes. Each meal - 40g pro, 80g carb, 15g fats Each shake - 40g pro, 100g carb This will all be upped when I start bulking
Cycling as well? Yeah that's a higher content per meal than I'm consuming currently. Might do some meals with white potatoes or white rice to up the carbs and have them post workout. Protein is around 30+ so not far off. I'll Have a think!
Until you work up to several eggs and then perhaps still keep it in. Have a casein shake and make sure your pre bed meal has 40-60 grams of protein in it. Just think you're about to go without food for 7+ hours...you're going to want enough protein to get through the night.
Easily could do. The whole egg has a load of fat but some extra wouldn't hurt. Personally I wake up during the night so I have been having 60 grams of casein/whey mix and 30 grams macadamia nuts. Because I have this meal in the middle of the night I am not overly worried about how slow absorbing my final meal is.
Never invested in a casein protein. I use this PHD one or USN muscle fuel pre bed as I would in the day usually a reduced serving though so not 40+ grams protein. I'll have a look at ordering some casein then and have a couple more eggs pre bed. Any particular brand casein you'd recommend?
