Big & Lean Dream

Discussion in 'Training Logs' started by Matty, Sep 27, 2016.

  1. Matty

    Matty Full Member

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    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.

    Current.jpg Current Side.jpg 2015.jpg Food.jpg Supps.jpg

    Off we go...
     
    Last edited by a moderator: Nov 11, 2016


  2. danny187

    danny187 Top Contributor

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    Pre bed - One egg?

    Make it 5 whole eggs :)
     
    PR3SSUR3 and Greedy Ben like this.
  3. Matty

    Matty Full Member

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    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.
     
  4. Matty

    Matty Full Member

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    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 :)
     
  5. Matty

    Matty Full Member

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    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.
     
    jayks likes this.
  6. Getbig25

    Getbig25 Top Contributor

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    What height
     
  7. Matty

    Matty Full Member

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    5'9... I know not that tall so should be heavier!
     
  8. Getbig25

    Getbig25 Top Contributor

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    Same height as me. Aye just pack on the size.
    You need way more Cals if ur a hard gainer
     
  9. Matty

    Matty Full Member

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    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?
     
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  10. Getbig25

    Getbig25 Top Contributor

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    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
     
    Matty likes this.
  11. Matty

    Matty Full Member

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    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!
     
  12. Con

    Con Moderator

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    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.
     
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  13. Getbig25

    Getbig25 Top Contributor

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    Would you add in some fats to that shake also? Even some EVOO
     
  14. Con

    Con Moderator

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    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.
     
  15. Matty

    Matty Full Member

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    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?