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Four weeks of fury! 6-Mdrol log
- Thread starter MattJS
- Start date
MattJS
New member
eoghan; thanks mate!
jar66; I do feel a bit lethargic, but I'd more put that down to how much food I'm getting in than the 6-mdrol, being constantly full makes it hard to want to be active all day...
Day 14! Weigh in and rest day, well my weight (taken in the morning after visiting the bathroom and before eating or drinking) is currently sitting at 183.4lbs... Up 1.4 lbs from the start and I'm definitely the leanest I've ever been at this sort of weight!
8am 60g oats cooked in water 1 banana 1 whey shake and green tea
11am 3 eggs in a wholewheat pitta with brown sauce and green tea
12pm 2 bananas
3.30pm 2 eggs in a wholewheat pitta with red sauce
6pm 1 large chicken breast with 1 potato, broccoli and sweetcorn
9pm 1 large chicken breast with a large handful spinach and garlic and herb dressing
11pm 1 300g tub low fat cottage cheese with 30g ground flaxseed, three teaspoons cod liver oil
Overall things are going great, weights are going up, I've certainly gained some mass, now I feel its time to clean up my diet a bit and lean out for a few days, I want to cut back on the dairy a bit, dial down my carbs and fats while keeping the protein high and making sure I'm taking in plenty of fibre, my cutting diet is very simple, I eat as much clean food as I can....
jar66; I do feel a bit lethargic, but I'd more put that down to how much food I'm getting in than the 6-mdrol, being constantly full makes it hard to want to be active all day...
Day 14! Weigh in and rest day, well my weight (taken in the morning after visiting the bathroom and before eating or drinking) is currently sitting at 183.4lbs... Up 1.4 lbs from the start and I'm definitely the leanest I've ever been at this sort of weight!
8am 60g oats cooked in water 1 banana 1 whey shake and green tea
11am 3 eggs in a wholewheat pitta with brown sauce and green tea
12pm 2 bananas
3.30pm 2 eggs in a wholewheat pitta with red sauce
6pm 1 large chicken breast with 1 potato, broccoli and sweetcorn
9pm 1 large chicken breast with a large handful spinach and garlic and herb dressing
11pm 1 300g tub low fat cottage cheese with 30g ground flaxseed, three teaspoons cod liver oil
Overall things are going great, weights are going up, I've certainly gained some mass, now I feel its time to clean up my diet a bit and lean out for a few days, I want to cut back on the dairy a bit, dial down my carbs and fats while keeping the protein high and making sure I'm taking in plenty of fibre, my cutting diet is very simple, I eat as much clean food as I can....
Andreas Munzer
Banned
solid update here nice detail
MattJS
New member
eoghan; Nothing like that mate, oily skin is all I've seen in the way of sides so far...
Day 15!
Chest and triceps;
Decline bench press, three sets 8reps@255 10reps@255 8reps@255
Weighted dips, two sets 12reps@35 10reps@35
Standing cable fly, two sets 12reps@70 10reps@100
Bent over cable fly, three sets 12reps@100 12reps@120 12rep@140
Tri-set prone and supine grip tricep pushdowns with narrow grip bodyweight dips, two sets to failure
Another good workout with some nice increases
Diet;
8am 60g oats cooked in water, 25g whey shake
10am three eggs in a wholewheat pitta with brown sauce and green tea
12pm 60g oats cooked in water and green tea
1.30-2.30pm Workout, post workout shake 25g whey 75g dextrose
4.30pm 150g dry weight wholewheat pasta, 200g ratatouille, 200g kidney beans and a whole egg
7.30pm 1 large chicken breast 1 potato and broccoli
9.30pm 100g dry weight brown rice, 1 large chicken breast, 200g ratatouille, 200g kidney beans an a handful spinach
11pm 500ml semi skimmed milk 3 teaspoons cod liver oil
Today went well, from now on I'll be walking or cycling for transport, I had been using my dads spare car but he's selling it now, this will help lean me out quickly at the moment, but I'm going to have to come up with a long term strategy to facilitate getting down enough calories for maintenance or mass gain, with the added activity I think I'll be looking at around 6k just to maintain.... I've been thinking of liquid calories, maybe a couple of litres of full fat milk a day or something along those lines...
Day 15!
Chest and triceps;
Decline bench press, three sets 8reps@255 10reps@255 8reps@255
Weighted dips, two sets 12reps@35 10reps@35
Standing cable fly, two sets 12reps@70 10reps@100
Bent over cable fly, three sets 12reps@100 12reps@120 12rep@140
Tri-set prone and supine grip tricep pushdowns with narrow grip bodyweight dips, two sets to failure
Another good workout with some nice increases
Diet;
8am 60g oats cooked in water, 25g whey shake
10am three eggs in a wholewheat pitta with brown sauce and green tea
12pm 60g oats cooked in water and green tea
1.30-2.30pm Workout, post workout shake 25g whey 75g dextrose
4.30pm 150g dry weight wholewheat pasta, 200g ratatouille, 200g kidney beans and a whole egg
7.30pm 1 large chicken breast 1 potato and broccoli
9.30pm 100g dry weight brown rice, 1 large chicken breast, 200g ratatouille, 200g kidney beans an a handful spinach
11pm 500ml semi skimmed milk 3 teaspoons cod liver oil
Today went well, from now on I'll be walking or cycling for transport, I had been using my dads spare car but he's selling it now, this will help lean me out quickly at the moment, but I'm going to have to come up with a long term strategy to facilitate getting down enough calories for maintenance or mass gain, with the added activity I think I'll be looking at around 6k just to maintain.... I've been thinking of liquid calories, maybe a couple of litres of full fat milk a day or something along those lines...
MattJS
New member
Day 16!
Shoulders and biceps;
Overhead press, 10x10 60 secs rest @90, dropped to five reps set 8 then six reps sets 9 and 10, very happy with this, I was intent on moving it up 5lbs from last week, but the gym was packed and I couldn't be bothered hunting for smaller plates so went up 10lbs...
Barbell curl, 10x10 60 secs rest @80, dropped to five reps set 5 then got six or seven reps for the remaining sets, worse than last week, but the odd duff performance is to be expected...
Diet;
9am 60g oats cooked in water, whey shake and green tea
12pm tuna and beetroot s/w granary bread
3.30pm 1 large chicken breast, 2 whole eggs and a handful spinach in a wholewheat pitta
4.30pm 2 bananas
6-7pm workout, post workout shake 25g whey 75g dextrose
7.30pm 1 large chicken breast, 1 potato, broccoli spinach and sweetcorn
10pm 1 large chicken breast in a wholewheat pitta with spinach and garlic and herb dressing
11pm 1 300g tub low fat cottage cheese with 30g ground flaxseed
Feeling pretty drained since my workout, 30 mins cycling to and from the gym will take a few days to get used to...
Shoulders and biceps;
Overhead press, 10x10 60 secs rest @90, dropped to five reps set 8 then six reps sets 9 and 10, very happy with this, I was intent on moving it up 5lbs from last week, but the gym was packed and I couldn't be bothered hunting for smaller plates so went up 10lbs...
Barbell curl, 10x10 60 secs rest @80, dropped to five reps set 5 then got six or seven reps for the remaining sets, worse than last week, but the odd duff performance is to be expected...
Diet;
9am 60g oats cooked in water, whey shake and green tea
12pm tuna and beetroot s/w granary bread
3.30pm 1 large chicken breast, 2 whole eggs and a handful spinach in a wholewheat pitta
4.30pm 2 bananas
6-7pm workout, post workout shake 25g whey 75g dextrose
7.30pm 1 large chicken breast, 1 potato, broccoli spinach and sweetcorn
10pm 1 large chicken breast in a wholewheat pitta with spinach and garlic and herb dressing
11pm 1 300g tub low fat cottage cheese with 30g ground flaxseed
Feeling pretty drained since my workout, 30 mins cycling to and from the gym will take a few days to get used to...
MattJS
New member
Yes mate I get a deal on 5kg each week lol, I just keep a lot of sauces that I like about eg if I have it with pasta I'll use bolognese sauce, with brown rice I keep a few different Indian sauces, sweet chilli for Pitta's or potatoes then garlic and herb for salads or Pitta's, but it does help to have tuna, whey protein and eggs there as staples as well so I never have to eat a similar meal three times in a row.... My girlfriend does get sick of it though, so every few weeks we get a bunch of different meat instead.. Seems to help
MidwestBeast
Banned
Glad to hear you're looking lean at an increased weight, man. That's awesome!
