My Training Journal

[ExtraMile]

Thanks ghetto, I wasnt really referring to you giving the hate, andalite was the worst (or best?) heres an example of the sorts of things he said:

You're spinning your wheels. But we have been over this before. Infact, we go over this again and again and again and again.

You're gonna lose weight. You're gonna lose more muscle. Everybody here will cheer you on. I am sure you will shoot your metabolism in the face. Strength will be lost. You will be smaller but you'll convince yourself that you're happy. Then you will try to get strong. You will get big because you will bounce back to this end. Then you will get sad in the process. Then you will decide that cutting is better because in gaining strength you have become too "fat". So you will cut again. Repeat cycle.

This is silly.

Then I go onto his log and see his diet and there is he saying his main source of carbs is chocolate biscuits/cookies hahahaha.. I think I remember white rice in there as the other main carb source too lolz.

Like I said though it served as motivation so I guess it was good in a way.

haha @ underwear model! Thanks bro!

I have to admit Im not counting my carbs as accurately as when I was cutting, mainly because its so hard to count how many carbs are in fruit lol but Im shooting for around 70g on low carb days and 170g on high carb days. Might not sound very high at all but its a step up from when I was dieting and it will stay like that for now, then Ill bump it up again. Im slowly bringing the carbs back in to avoid a big rebound in weight gain. Im pretty scared of gaining bodyfat back lol.

The change in my carb intake is:
oats 1x per day. Serving size is 2.5oz which = 41g carbs
more fruit
more starchy veg like carrots and swede.

I dont think Ill ever go back to drinking half a gallon of milk a day like I used to. Im also keeping the bread intake low too. Joe d suggested having an organic yogurt with digestive enzymes twice a day and having that instead of milk, Ill probably implement that somewere down the line.

 

[ghettostudmuffin]

Drinking shit loads of milk and eating big is about getting big and strong for the most part. Aesthetics are not part of the equation lol.

If I lost 20lbs of fat and kept the muscle I have it would transform the way I look, but for now I am not as big or strong as I want to be before I get serious about leaning up.

You made the right call. Now that you know you can be successful dieting down it should be cake manipulating your food to start gaining muscle while keeping the fat gain minimal.

 

[iggy]

EM, I saw your cutting pics on facebook.
good shit man!!!!

 

[ExtraMile]

Drinking shit loads of milk and eating big is about getting big and strong for the most part. Aesthetics are not part of the equation lol.

If I lost 20lbs of fat and kept the muscle I have it would transform the way I look, but for now I am not as big or strong as I want to be before I get serious about leaning up.

You made the right call. Now that you know you can be successful dieting down it should be cake manipulating your food to start gaining muscle while keeping the fat gain minimal.

yeah, drinking milk worked for getting strong lol but not much else. Only time I have milk now is a little bit in coffee. Just a question but I imagine you to look somewhat like a slightly smaller version of Josh Mcmillan from elitefts... Am I right? Ill attach a video of him since I cant find any good pics incase you havnt heard of him...

YouTube - 720x2 (90% - straps down)

iggy: My cutting pics are on here too bro, theres a couple more on here too.

Today I caught up on sleep, smashed up cardio with running (in the snow) and not much else No workout today, my lower body is super sore, especially glutes and calves. My back is also tore up; my lats, traps and erectors are all very sore.

 

[ExtraMile]

Today was a low carb day

Meal 1
3 whole eggs
5 egg whites
1 small banana
1 slice wholemeal bread
multivitamin
Totals: 45g protein, 25g carbs, 15g fat

Meal 2:
8oz chicken breast
carrots
swede
1oz apricots
Totals: 55g protein, 15g carbs, 3g fat

-cardio-

Meal 3:
2 home made burgers* (these are made with green peppers and onions mixed in)
2oz blueberries
have to admit I had two small chocolates here
Totals: 50g protein, 30g carbs, 38g fat

Meal 4:
8oz pork steak
broccoli
1 tsp home made apple sauce
Totals: 50g protein, 5g carbs, 3.5g fat

Meal 5:
3 whole eggs
3 egg whites
2 rashers bacon with all the fat trimmed off
mushrooms
rep pepper
Totals: 48g protein, 5g carbs, 18g fat

Daily Totals: 248g protein, 80g carbs, 77.5g fat

*I made the burgers from a small rump steak which I minced, some minced beef, 5 egg whites, green pepper, onion and 1.5oz oats.

 

[ExtraMile]

Today - took the rest of my maxes and just did aload of random shit for fun

Speed Box Squat
bar x 3
6 sets of 2 reps with 110lbs

Military Press w/ Fat Gripz
bar x 8
66 x 5
88 x 3
110 x 4 +1 w/ a little bounce
88 x 8
66 x 15 lol I felt like such a faggot with just a 10lb plate per side

squeezed my 150lb and 200lb grippers between the sets of presses and the lighter sets of rows

Pendlay Row fuckin hate these lol
66 x 5*
88 x 5*
110 x 5*
132 x 5*
154 x 4
132 x 8 bent over row

*fat gripz on these sets

BB Shrugs
143 x 45

Chins
2 sets of 5 extra wide grip
2 sets of 5 medium neutral grip
2 sets of 5 curl grip

BB Wrist Curl
Rest Pause Set: 66lbs x 12-5-4

got a good forearm pump and now Im leaner the forearm veins start to show up pretty well with a pump

Laterals
3 sets of 10 w/ 16.5lb Db's
1 strip set going from 27.5's down to 11's

Im thinking maybe Ill just use the bent over row for the 5x5 instead of pendlay, i prefer them. Even better I would like to use weighted chins instead of the rows all together but Im not sure about that yet...

Once the gym opening times are back to usual (they change over xmas) Ill be starting the 5x5 (madcow variation).

 

[ExtraMile]

Ok guys just been speaking with joe d and this is how he wants me to eat lol. Its pretty extreme, or at least it is when compared to how I used to eat to gain weight lol.

As you will see the carbs that most people associate with clean bulking - brown rice, wholemeal pasta, sweet potatoes, wholemeal bread, red skin potatoes - I cant have. My carbs will be coming from fruit, veg and oats only.

Low Carb Days (non workout days)
60-70g carbs - these will come from veggies, plus the little amount of carbs I will get from eating nuts
130-150g fat - nuts or oils with every meal except egg meal
350g quality protein

High Carb Days (workout days)
170g carbs (for now) - oats for breakfast, fruit all other meals
70-80g of fat same as above
350g quality protein

I will be eating 5 times a day, but when I get back to school I will probably need to change that to 6 times a day most days. Veg intake will still be very high, 1-3 servings with every meal, and on high carb days I will be eating fruit with every meal - bananas, oranges, apples, grapes etc

This means I need about 100g more protein per day than what I have been eating lol So Ill be jacking up my egg intake, and my serving sizes of meat will increase. I need ~70g of protein per meal if Im eating 5 times a day, or ~60g of protein per meal if Im eating 6 meals a day And here I was thinking that now Im 40lbs lighter it will be easier to meet my macro needs for each day lol.

and joe d says for now to only take only 1 shake per day...

Im hoping with the strength increases from 5x5 combined with this massive protein intake and edequate carbs I should start to grow.

Time to suck it up and get to work...

 

[ExtraMile]

Getting there...

 

[JDid23]

calves lookin nasty dude

 

[ExtraMile]

calves lookin nasty dude

thanks man, they still need work but they're finally coming along.

to everyone else: look on the previous page and I posted a progress pic of my calves, I also posted my new diet plan which is pretty extreme.