My Training Journal

[ExtraMile]

Today - chest, shoulders, tri's

was expecting a good workout today since i had a cheat meal yesterday but today sucked. Just had no strength, not sure why and cant see any problems with diet or sleep, obviously eating a cutting diet will make me weaker but today I was even weaker than usual... not sure why but decided to cut the workout short and couldnt be bothered with cardio since i was in a bad mood

Military Press - 3x3 week
bar x 5
77 x 3
88 x 3
99 x 9

Flat DB - 3 sets 10-12
Dips - bwx12, bwx10
Laterals 3 sets 10 reps
Rear Delts 3 sets 12 reps

flat db sucked and I told myself it was just because I had pushed myself on military and I was going to kill dips, was looking for 23 reps or so on my first set with bodyweight but it was clear after the first 6 reps that it wasng going to happen. So I decided to go for 3 sets of 12, but 10 reps was hard on the second set so called it quits

then hit some shoulders just for fun and left

Im fucking sick of dieting. I really want to get back to eating properly, with enough carbs to lift heavy and make progress. I want to get back to looking huge and smashing PR's and I want to get bigger!

But Iv come all this way and it would be a shame to puss out now....

iv been stuck around 168lbs bodyweight for nearly a month now and my new diet isnt working out the way I want...

I think Im going to deload the next week then just restart this wave on 5/3/1

 

[the.gladiator1987]

Dude if ur new diet isnt working out change it again. Maybe you can take some natty supps for fatburning or start doing some HIIT cardio

Seems like somethin has to change if ur body is not responding how it should. Fuck cutting lol. I mean what is ur goal before you wanna start bulking again. lose 10 more lbs? 15? If you are leaner than you were before then I would start thinking about bulking up again and staying lean at the same time. You dont need to eat like a monster to grow. You can get some good calories in and still get enough to grow. Jus my .02

 

[ExtraMile]

Yeah bro maybe HIIT would be an option, Iv only done steady state cardio so far.

The goal isnt x amount of pounds to loose or get to a certain weight its just get lean enough to have upper/middle abs throughout the day. So I guess Ill need to be around 12-13% bodyfat. Im prolly around 14-15% now with a little upper ab visibility in the day and a little middle ab visibility only when I wake up and havnt eaten.

Ill be enlisting joe d's help for my diet when Im bulking again, he has been awesome with help on my cutting diet and Im sure with my new clean eating habits I can take the bulking to the next level.

Only fat burner I take now is green tea extract, which was amazing at first, for the first 5 weeks or so it really jumped my metabolism up, I could be hungry again 90mins after a meal but after about 5 weeks it started to wear off.

Ill have to see what joe d has to say about my diet not working, Iv only been on it for 10 days to be fair but Iv had some pretty bad digestion problems aswell as no weightloss.

When I get back to bulking I reckon Ill just be eating 5-6 meals a day, 4-5 food meals plus a post workout shake. Cool thing is even though Im weighing in the 160's I have pretty much the same appetite as when I weighed 209.

 

[iggy]

protein brownies for bulking in between meals EM.
when you decide to bulk again.

2 scoops myofusion
2 scoops ANPB

mix it and put it in the microwave for 1:30.
it's good as hell!!!

 

[ExtraMile]

I used protein brownies when I was carb cycling bro! Used them as a pre bed snack. Made them with sweetner, protein powder and ANPB.

Ill give you guys an update when I decide what Im doing with my diet.

 

[ExtraMile]

OK guys this is like the last push to hit my weightloss/dieting goal. The goal from the beginning was to get upper and middle ab visibility throughout the day. Right now I have it in the morning but not after Iv eaten.

Im guessing with another 8-10lbs of weightloss I should be about there. This stage is going to be super hard since Im stuck in a plateau and havnt been able to loose much more weight. My genetics dont like me being lean, and Iv never even been as lean as I am now ever before. Here is the changes that are going to be made, and yes they suck.

Only carb consumption will be from veggies
Red meat only 2-3 times a week
3 egg yolkes per day maximum
fish once a day
3g of fish oil daily and no more
only nuts I can eat are mac nuts and almonds
1 hour low intensity cardio sessions

yes you read that right 1 hour cardio sessions, this will be slow jogging and incline walking

my meal portions are also to be reduced a bit. Fruit is going to be cut out of my diet too.

I think the best way I can do this is to give myself 8 weeks and just say no matter how good or bad it is going by the end of these 8 weeks I will quit dieting. These 8 weeks will be the final push to getting lean and no more. I have no idea how well this will go but needless to say I am not looking forward to being hungry all the time and walking on the damn treadmill for that long lol, I am however looking forward to having abs. Gonna post up progress pics in a week or so.

Also by the sounds of it Joe d says I will be carb cycling when Im bulking! Sounds like this shit is never going to end haha

 

[ExtraMile]

Did my first 1 hour cardio session today. Really wasn't that bad and went pretty fast. I fell asleep on the bus on the way to the gym though lol.

I didn't say before but one thing I have noticed is that when my carb intake is really low I have a mad short temper. I keep losing my temper over little things and shouting/swearing/breaking things.

I have put 46 post-it stickers on my bedroom wall, at the end of each day I'll take on off and each one represents a day left of dieting. I have 25 cardio sessions left!

 

[the.gladiator1987]

nice bro about the stickies i bet that really helps to visually see it

dont break shit lol thats for little pussies. Just swear and hit things but dont break things!

 

[Tblock1]

Glad to see the cutting is going well EM! Make sure when you bulk back up to do it as cleanly as possible so you arent right back at square 1

 

[JDid23]

dude 168!!!!!!!!! nough said, you've come a hell of a long way and you're the most disciplined kid i've ever seen.