My training and diet log.

[zedhed]

yeah to be honest Zed, I'm feeling a little sheepish. I got him to join the site and start a log, asking for help with training him and pretty much the moment he starts he goes on hiatus!! If he weren't so big I literally would kick his ass into shape! When he gets back I'm gonna start him on day 1 of the SL 5x5 and personally oversee his squatting, literally tell him when to stop until it's sunk in.
That rocks bro! I hope he appreciates you for that man.

Do you think my diet is the problem? I've stayed under 3,000 cals per day and I'm increasing my cardio, not just in volume but also intensity, although I admit I haven't been doing the MetCon recently.

No doubt in my mind at all bro. You have a pretty good surplus of energy stored up Its gonna be all about diet for you to maximize the potential that you have, and you can do it but you may need some guidence in that area. I would suggest this. Ask AAP or Cutie if they would be willing to take you on as a project. With either one of them you would be in gr8 hands bro.
They both have forgotten more then I will ever know about diet.

Oh and something that I just found out.....Gunniss is not a recognized supplement! Can you effing imagnie that?
It just pissed me off when I found that out LMAO... (teasing you bro).

 

[Colstreamer]

No doubt in my mind at all bro. You have a pretty good surplus of energy stored up Its gonna be all about diet for you to maximize the potential that you have, and you can do it but you may need some guidence in that area. I would suggest this. Ask AAP or Cutie if they would be willing to take you on as a project. With either one of them you would be in gr8 hands bro.
They both have forgotten more then I will ever know about diet.

Oh and something that I just found out.....Gunniss is not a recognized supplement! Can you effing imagnie that?
It just pissed me off when I found that out LMAO... (teasing you bro).

SERIOUSLY?? Guinnes not a supplement? Sure I saw an ad for N2Guinness.... lol yeah I'd heard that bro.. Everyone knows single malt scotch IS a supplement though right?

 

[Colstreamer]

Right after some stellar advice from AAP this is the plan;
Tuesday & Thursday my "off" days, I'm gonna hit the treadmill for 30 mins
1min max speed (I'll have to test it)
5 mins moderate-easy pace
1 min rest - then repeat as many times as I can for 30 mins.

OR

I hit the heavy bag for 30 mins with the same plan,
1min max
5 mins mod-easy
1 min rest. - repeat.

Sunday's I'm gonna jog round my route doing the same thing
It's 3.5 km (2.2 miles I think)

I checked my BMR with this online calculator

http://www.bmi-calculator.net/bmr-calculator

And it came out as 2,345 cals daily to maintain weight plus the activity modifier. (I got multiply by 1.55 because I workout 3-5 times per week) this gave me 3,635 which I've been well under by at least 635 cals as I've kept it under 3,000 cals.
I think this should shed some weight.

 

[Colstreamer]

Split A. Week 2

What a crap day today! First some nex geeza was using my rope so I started with a slightly shorter one and kept twatting myself in the back of the head! I finally managed to get my rope after my first 3 min set. Then I had to wait for the squat rack, tried squatting by cleaning the bar up but it was too hard, most I've ever done in a clean & jerk is 85kg so 100 kg was a little too much. I had to warm up using dumb bells. Which wasn't too bad considering but it meant I had to rush through my workout, good thing I'm still on light weights as I didn't need that much rest between sets.

Squat:
WU
1x10 @ 20 kg - 44 lbs
1x8 @ 50 kg - 110 lbs

Work
5x5 @ 100 kg - 220 lbs

Bench:
WU
1x10 @ bar
1x8 @ 60 kg - 132 lbs

Work
5x5 @ 85 kg - 187 lbs

Row:
WU 1x10 @ 40 kg - 88 lbs
1x8 @ 55 kg - 121 kg

Work
5x5 @ 80 kg - 176 lbs

The row was a lot easier than I thought at that weight, good thing Zed got me to increase it.

Gotta say, cos I took less rest between sets I was drenched in sweat by the end. Feels like I proper killed it! Hoo raaa!

 

[johnnyrockit8665]

I hate days like that! Besides that though looking good.

KTS!

 

[Colstreamer]

Thanks bro, to be honest i shouldn't really complain, it was generally a shitty day at work. I'm just bitching.

 

[zedhed]

WOW bro.
I really like that workout. IDK why but for some reason this one stands out to me.
Gr8 job and keep it up.
The new off day workouts look Killa bro.

 

[Colstreamer]

WOW bro.
I really like that workout. IDK why but for some reason this one stands out to me.
Gr8 job and keep it up.
The new off day workouts look Killa bro.

Thanks bro! Was it possibly because I had to bang through it as fast as poss? lol! I'll have to do it that way more often! I gotta say I DID feel pretty damn good after I was done.

I did some maths this afternoon bro, if I stick to the data collected from the same source; the scales and calipers they have at my gym, I'm still losing fat and gaining muscle. Since I first joined EF I've gone from 79.2kg LBM and 30.8kg fat to 82.59kg LBM and 30.51 fat. This seems reasonable to me.
However I got a reading of 117 kg (257.4 lbs) and 26% bf from the scales and fat measure in Boots just before christmas, which is all electronic and as I understand not as accurate as calipers. If these readings were true it would mean I put on 7.38 kg (16.24 lbs) of muscle from the end of August till just before christmas, and lost only 0.29kg of fat. This would mean I lost 4.09 kg of muscle in 10 days but gained only 9g fat!!

What do you think? I reckon I got inaccurate info from the machine in Boots. Also if I'm totally honest I don't think I was doing enough with my cardio before, apart from trhe MetCon nothing really made me feel like I was working and I didn't really do them long enough. This plan AAP gave me looks nice and hard. I'm gonna attack it like it's robbing my mother.

I'm gonna keep my cals below 2,500 per day. I reckon that combined with this cardio plan will cut plenty of fat off me, if it doesn't, I'll take your recommendation and ask Cutie or AAP...

 

[zedhed]

Bro that sounds like an impedence unit. If it is your just wasting your time with it. For practical purposes you really cant beat calipers. One of the ladis was giving away a pair in the Womens section. Check it out.

 

[Colstreamer]

Bro that sounds like an impedence unit. If it is your just wasting your time with it. For practical purposes you really cant beat calipers. One of the ladis was giving away a pair in the Womens section. Check it out.

Yep they got snapped up pretty quick! I'm gonna stick with the measurements taken in the gym. They use calipers.

Diet for today,
2,333 cals total today
Carbs: 45% 216g
Fats: 19% 49g
Protein: 36% 216g

There we go a further reduction in calories but still with high protein.