Oats, Proats and Miloats - Time to get lean [Archive]

oats_addict

04-12-2011, 08:56 AM

I took photos yesterday and while I WAS a little bloated, I looked at them and got depressed. Totally felt like a fat fcker and questioned whether or not I have any business bulking. When I look in the mirror it's more like "Eh, you could cut a little more but bulking now is fine too".

It's funny how it's so easy to be clear-cut and objective with other people but when it's time to do the same with yourself it's so much harder.

If you used to be fat, then BRAVO sir. You're very lean now. Excited to see how the bulk goes for you, you will really look strong as hell as you start gaining.

Thanks man, appreciate the support. Yeah I'll try dig out some old photos of my fatter days, also motivates me more.

Im glad I ain't the only one that thinks that too then. The mirror is quite deceiving when it comes to photos. Looking forward to seeing some sort of progress in a few months time. This time next year I want to be a beast haha.

Keep focused on what you want to do mate, whatever you think will be best. I wouldn't say you were fat though, so I agree with your +10% cal intake and make it a nice long bulk.

joelash302

04-12-2011, 09:03 AM

Thanks man, appreciate the support. Yeah I'll try dig out some old photos of my fatter days, also motivates me more.

Im glad I ain't the only one that thinks that too then. The mirror is quite deceiving when it comes to photos. Looking forward to seeing some sort of progress in a few months time. This time next year I want to be a beast haha.

Keep focused on what you want to do mate, whatever you think will be best. I wouldn't say you were fat though, so I agree with your +10% cal intake and make it a nice long bulk.

Such truth about the photos. Looking forward to seeing results of this routine, crush it!

oats_addict

04-12-2011, 03:39 PM

Such truth about the photos. Looking forward to seeing results of this routine, crush it!

Thanks man, appreciate the support.

New staple for breakfast...
Overnight oats + Ground Flax, Ground Coffee and Chocolate whey (prep the night before)
http://farm6.static.flickr.com/5262/5614733822_5224916528.jpg

Mixed up
http://farm6.static.flickr.com/5262/5614735106_c38d43b6a9.jpg

Posted this in the MEN thread, but rhubarb oats is worth a try too
http://farm6.static.flickr.com/5187/5610475289_99bd8fce61.jpg

Dam i love oats. Even without any mix-ins, i could eat this shizzz all day long!

NaLLa8705

04-13-2011, 06:58 AM

Contracts on getting thin!! You are very lean and this bulk is gonna do great things for you. Interested in seeing how this routine works out for you as well.

In for this!

oats_addict

04-13-2011, 07:30 AM

Contracts on getting thin!! You are very lean and this bulk is gonna do great things for you. Interested in seeing how this routine works out for you as well.

In for this!

Appreciate the support man, will be good getting feedback of others.

Did Chest and Arms Hypertrophy today
Noting the weights is mainly for my benefit so in a few months time I can compare strength etc.
Cant remember all weights but ill try:
(Not including warm up sets)
DB Flat Bench
32.5kg 1x8
35kg 2x8 (maybe 3x8 cant remember)

CGBP
65kg 3x8

Chest Flyes SS DB Seated Hammer Curl
3x8 (cant remember weights, but i was blowing out of my a*se)

Seated EZ Bar concentration curl
30kg+EZ Bar (not sure on weight) 3x8

Isolate Incline Bench Machine
60kg 1x10
80kg 1x8

DB Pullover
35kg 2x8

BB Bicep 21's
20kg x1
25kg x2

BW Dips to failure (12)

One of the best sessions I have had for a long time. Loving the increase in calories, especially carbs. Posted in another log, but im tempted to do 20 rep squat for my leg hypertrophy session. So will do 20x Squat, Hammy Curls, Donkey Calf Raises and Hack Squat machine. Any thoughts? Not sure what weight to do squats with as i currently do 105kg 3x5 and will only be doing it once a week. Might start at 75kg and go from there. Would appreciate any input.

Nutrition wise, today should be pretty good.
Was absolutely starving when I woke up!
7am: 3x Weetabix with the ground coffee/flax/cinnamon/whey combo, dash of milk and some water and an orange.
11:15: my staple over night oats w/ coffee/flax/cinnamon/chocolate whey combo
14:00: PWO Shake

Tonight I am going to the theatre and out for dinner with some family. We will probably end up eating at a chain Italian restaurant, so no doubt will get some big pizza and some ice cream whilst at the theatre. Then when I get home Ill have a bowl of Greek Yoghurt with some sort of mix in.
Should come out at usual 2500 or so calories, with enough protein and fat.

zstanton

04-13-2011, 09:08 AM

in on this, want to see you beast it out and get HYOOGE

NaLLa8705

04-13-2011, 10:15 AM

Had oats for lunch today... first time in a couple months. Just sayin...

joelash302

04-13-2011, 11:13 AM

Posted in another log, but im tempted to do 20 rep squat for my leg hypertrophy session. So will do 20x Squat, Hammy Curls, Donkey Calf Raises and Hack Squat machine. Any thoughts?

If you pick the right weight on 20 rep squats, you won't be doing jack $hit after. It is not a refreshing exercise, plan on doing it and then crawling to the shower.

oats_addict

04-13-2011, 11:32 PM

in on this, want to see you beast it out and get HYOOGE

Cheers man, thats the plan!

Had oats for lunch today... first time in a couple months. Just sayin...

haha get that stuff down ya! best tasting and most versatile carb source out there imo!

If you pick the right weight on 20 rep squats, you won't be doing jack $hit after. It is not a refreshing exercise, plan on doing it and then crawling to the shower.

Sounds right up my street, will be doing that on Sunday morning then. That way I can have the afternoon to curl up in the foetal position in a room, on my own, and slowly recover with a bucket by my side.

oats_addict

04-14-2011, 01:25 PM

Lower Power Day!
Squats
80kg x5
90kg x5
100kg x5
105kg x4,1
105kg x3,1

Drop set of 70kg ATG x8 - very slow and full ROM.

SLDL
90kg x5
100kg x5
110kg x5,
115kg x4,3 - couldnt keep the grip

Hammy leg curl
50kg x6,6 - Very slow

Donkey Calf Raise
120kg x5,
140kg x5
160kg x5,5,5

Machine Hack Squat
80kg x5
100kg x5
105kg x5
110kg x5

Finished off with some calf work and leg curls. Legs starting to get quite vascular now. Was a good session and seriously struggled walking up the stairs to the changing rooms.

Eats have been pretty good too.
Im not going to be counting calories every day as I find it takes over my mind and borderline ED. But got bored at work today so thought I would just have a look at todays break down. Here is my Fitday for today
http://farm6.static.flickr.com/5190/5619591553_62fbb62e3e.jpg

That is not including a load of vegetables i had with lunch and dinner and not including the cheese and tomato sauce in tonight lasagne. So probably a bit needs to be added.

This is usually what my lunch looks like. Doesnt look appetising at all, but tastes good. 125g cooked rice, 300g broc, leek, sweetcorn, 2x tuna with walnut oil and 2 eggs. I eat this over 2 meals.
http://farm6.static.flickr.com/5181/5620135556_8aaca55903.jpg

Cant beat some weetabix in a whey shake first thing in the morning
http://farm6.static.flickr.com/5146/5618652304_797937a309.jpg

Not usually a chocolate fan, but had some of this in the fridge
http://farm6.static.flickr.com/5104/5618070811_5bf0af289b.jpg

So chucked some in some oats
http://farm6.static.flickr.com/5110/5618654628_2d2b3a9602.jpg

Close up of tonights lasagne
http://farm6.static.flickr.com/5028/5620138142_7a47a219f6.jpg

So my calories are at about 2500 now and I feel a bit hungry, so time to open these two bad boys...
http://farm6.static.flickr.com/5146/5619549495_04c7706330.jpg
^^^ Best 2 flavours of ice cream we get in the UK. FACT!

zstanton

04-15-2011, 08:18 AM

Lower Power Day!
Squats
80kg x5
90kg x5
100kg x5
105kg x4,1
105kg x3,1

Drop set of 70kg ATG x8 - very slow and full ROM.

SLDL
90kg x5
100kg x5
110kg x5,
115kg x4,3 - couldnt keep the grip

Hammy leg curl
50kg x6,6 - Very slow

Donkey Calf Raise
120kg x5,
140kg x5
160kg x5,5,5

Machine Hack Squat
80kg x5
100kg x5
105kg x5
110kg x5

Finished off with some calf work and leg curls. Legs starting to get quite vascular now. Was a good session and seriously struggled walking up the stairs to the changing rooms.

Eats have been pretty good too.
Im not going to be counting calories every day as I find it takes over my mind and borderline ED. But got bored at work today so thought I would just have a look at todays break down. Here is my Fitday for today
http://farm6.static.flickr.com/5190/5619591553_62fbb62e3e.jpg

That is not including a load of vegetables i had with lunch and dinner and not including the cheese and tomato sauce in tonight lasagne. So probably a bit needs to be added.

This is usually what my lunch looks like. Doesnt look appetising at all, but tastes good. 125g cooked rice, 300g broc, leek, sweetcorn, 2x tuna with walnut oil and 2 eggs. I eat this over 2 meals.
http://farm6.static.flickr.com/5181/5620135556_8aaca55903.jpg[/IG]

Cant beat some weetabix in a whey shake first thing in the morning
[IMG]http://farm6.static.flickr.com/5146/5618652304_797937a309.jpg[/IG]

Not usually a chocolate fan, but had some of this in the fridge
[IMG]http://farm6.static.flickr.com/5104/5618070811_5bf0af289b.jpg[/IG]

So chucked some in some oats
[IMG]http://farm6.static.flickr.com/5110/5618654628_2d2b3a9602.jpg

Close up of tonights lasagne
http://farm6.static.flickr.com/5028/5620138142_7a47a219f6.jpg

So my calories are at about 2500 now and I feel a bit hungry, so time to open these two bad boys...
http://farm6.static.flickr.com/5146/5619549495_04c7706330.jpg
^^^ Best 2 flavours of ice cream we get in the UK. FACT!

oh my god... thats looks sooooo good

Rambo26

04-15-2011, 08:46 AM

nice lifts brah

I recommend chalk or liquid chalf for the grip

you could also try hook grip (thumbs under fingers) but it really hurts lol

oats_addict

04-15-2011, 12:37 PM

oh my god... thats looks sooooo good

Tasted it too

nice lifts brah

I recommend chalk or liquid chalf for the grip

you could also try hook grip (thumbs under fingers) but it really hurts lol

Yeah I used to use liquid chalk with my training partner, but he wasnt with me. Think i might get some straps though. Thanks for the tip. lol will look into hook grip, but dont sound like it will bode well.

Friday - Back and Shoulders hypertrophy
(Not including warm up sets, weights in kgs)
DB Shoulder Press
32.5 x8, 8, 8

BOR
60 x8
70 x8
80 x8, 8

Clean and Press
40 x8, 8

Seated Rear Delt Flyes
10's x10, 10

Hammer grip chin ups // Cable front raises superset
BW x10// 20kg x10
BW x8// 20kg x10
BW x91/2// 20kg x10

Machine Rear Delt flyes
'47kg' x8, 8

Iso Lateral seated row
80 x8
100 x8

Standing machine shrugs
100 x15, 15

Was a solid session today. Loving the increase in calories, more than i expected. Quite a lot of volume there, which i do enjoy tbh. Body feels shattered, so thats tomorrows rest day truely earned. Got slight DOMS from yesterdays leg session, but looking forward to sundays Lower Hypertrophy, aka 20 rep squat.

Calculated my BMR/calories etc at work today, just to clarify my numbers.
BMR - 1730
Maintenance - 2200
My daily intake 2500-2700 ish. Whatever.

Todays Fitday, very similar to yesterdays, but...
http://farm6.static.flickr.com/5187/5622134675_dfef7a6bd5.jpg

That is roughly until now, except for the 60g oats and 1/2 scoop whey, which ill be having in a bit just for the extra cals. Fancy a bit of ice cream too, so no doubt that will make an appearance. Im not complaining!

Tonights dinner:
Loving baked sweet pots and butternut squash with cinnamon. Cracking combo. With some turkey and baked broccoli.
http://farm6.static.flickr.com/5188/5622734686_7b1e6dc357.jpg

Spare calories at the end of the day...
http://farm6.static.flickr.com/5264/5622234351_62b8fd1d87.jpg

http://farm6.static.flickr.com/5222/5622235803_0890039f86.jpg

Im on the hunt for some Sriracha if any UK brahs know where to get it from??

oats_addict

04-17-2011, 10:09 AM

Went to a Brazilian BBQ place last night, ate way too much meat. Me and my mate worked out we must have eaten about 4k cals worth. Some of the best beef and lamb I have ever eaten, so well worth it.

Today was Legs Hypertrophy.

20 Rep Squat - First time doing this, was unsure on what weight to do it with, so done 75kg. Will probably put it up to 80kg next time. Didnt need a bucket or anything after, just a few minutes to catch my breath.
Got a video of me doing it too - would love a form critique if possible.

-gMAstUk6AE
A2G Squat 60kg
2x10 reps
Again, would love a video critique
3iP3rTqgEqo

Laying Hamstring curls
30kg x8
35kg x8, 8

Calf Raises
160kg 3x12 done very slow

Leg Press
Never done these really before, they have never agreed with me.
Ramped the weight up pretty fast, something like...
120kg x8
160kg x8
170kg x8
180kg x8
200kg x6 - Video below

LsvkWTWcf48

Will update later tonight with food too...

brentbonifasold

04-17-2011, 10:17 AM

So my calories are at about 2500 now and I feel a bit hungry, so time to open these two bad boys...
http://farm6.static.flickr.com/5146/5619549495_04c7706330.jpg
^^^ Best 2 flavours of ice cream we get in the UK. FACT!

lol you dont wanna get fat yet you stuffing this down your face already not even a week into your bulk? i subbed bro lets do this!!! I wanna see how much muscle to fat you gain!

oats_addict

04-17-2011, 10:43 AM

lol you dont wanna get fat yet you stuffing this down your face already not even a week into your bulk? i subbed bro lets do this!!! I wanna see how much muscle to fat you gain!

lol all in moderation man, nice to finish the day with a scoop or two knowing im still within my calorie limits. Im hitting around 2.5kcals at the moment and feeling really good.

Im waiting for your bulk to start!

oats_addict

04-17-2011, 10:29 PM

Some of yesterday's food
Proats with a ton of PB
http://farm6.static.flickr.com/5110/5628719110_37c308e3a8.jpg

Cinnamon Raison Bagel with PB
http://farm6.static.flickr.com/5303/5628117021_c4e52062f7.jpg

Ham and piccalilli lettuce wrap
http://farm6.static.flickr.com/5266/5628704662_581a42371e.jpg

Mum brought some Tim Tams back from Aus, first time trying them. Did the whole drinking milk through them. win. Enough said.
http://farm6.static.flickr.com/5144/5628701950_bb8c007bf7.jpg

Was craving a burger, so made me one.
http://farm6.static.flickr.com/5061/5628127813_43df998086.jpg

http://farm6.static.flickr.com/5061/5628132315_353c481ffb.jpg

Sweet potato with cinnamon, seasoned white potato fries and a salad to go with ^burger.
http://farm6.static.flickr.com/5268/5628124795_c8813b44f3.jpg

oats_addict

04-18-2011, 12:49 PM

Can anyone critique the squats and leg press at all?? Just want to check my form...

Upper Power Day
Bench
80kg x5, 5
85kg x5, 5, 3
80kg x2

Weighted Pull ups (fairly wide)
BW +10kg x5
BW +15kg x5, 5, 5, 5

Seated BB BTN Military Press
45kg x6
55kg x6, 6, 6

Weighted Dips
BW +20kg x6
BW +25kg x6, 6, 6, 6

Couple of low rep/high weight bicep curls.

Was pretty happy with today, need to work on my bench big time.

Foods been pretty solid, hitting usual 2500ish cal, minimum 180g Protein and 70g Fat.
Some eats....

Spicy Pork Coconut Stir Fry
http://farm6.static.flickr.com/5027/5631884887_fe4d2f8ce5.jpg

B&J's Coconutterly Fair. Cracking flavour!

http://farm6.static.flickr.com/5224/5631883573_cd65434df3.jpg

Webber91

04-19-2011, 03:10 AM

oats_addict

04-19-2011, 12:08 PM

Props for posting vids dude!

For your 20 rep set, make sure you still go parrallel. You're nearly there, but make sure your hips actually get below your knees. Do a few infront of the mirror and find out how far down you have to go. I actually always wear the same top on my legs day, and I know when I can no longer see a certain part of writing on the front then I've hit the right depth lol

Definitely could go heavier though, looked way too easy. For widowmakers to be effective they have to be legit. You'll know when you've hit it right, you'll want to explode. A good guide I like to use to get started is figure out your 10 rep max, and do it for 20. Make sure it is your actual true 10 rep max though, as in there is no possible way you can get another rep if you went down again straight away. This is where the pausing and breathing comes in to play.

Thanks man, appreciate the feedback. Always wondered if I was going low enough. Im on Lower Power tomorrow, so will make sure I get dat ass low enough in prep for the heavier ones.
Looking forward to my next session of 20x squats already. Think ill try it with 85kg and see from there.

Rest day today, was much needed.

Some food:
Breakfast 1: Shredded Wheat, Strawberry's, Whey, LFGY and dash of milk.
http://farm6.static.flickr.com/5104/5635062467_f753db0b33.jpg

Breakfast 2: Usual Overnight Oats and Whey mix, but heated it in the microwave before eating, and it became so thick! Prefer it cold...
http://farm6.static.flickr.com/5148/5635080821_f495beb990.jpg

Twice Baked Potato - with cream cheese and monterey jack cheese.
http://farm6.static.flickr.com/5184/5635064283_0c81d562c4.jpg

Prawn and Jalapeño Ratatouille, ^potato and veg
http://farm6.static.flickr.com/5268/5635641426_1cd5706b0b.jpg

With some baked squash with cinnamon
http://farm6.static.flickr.com/5262/5635058611_5b09bd0bdc.jpg

Webber91

04-19-2011, 06:30 PM

oats_addict

04-20-2011, 11:54 AM

No worries dude! Your ATG squats are actually the depth you should be going for a normal squat. ATG is significantly lower then that, the angle at the knee will be very acute. There's no real reason to go ATG though unless it works for you, I prefer sticking to parrallel for back squats then hitting ATG for front squats where I don't have a ton of weight on top of me lol

Thanks again, hit up 5x5 squats today and made sure I went as low as i could, definitely lower than in those videos. Only went and got myself a few new PR's too. Your log is great motivation just as i leave work to go to the gym ha.

Lower Power Day
Squats
85kg x5
100kg x5
105kg x5
105kg x5 - PR
110kg x3,1,1 - PR.

SLDL
80kg x5
90kg x5
100kg x5
105kg x5
110kg x3 (I think - PR if true)

Seated hammer strength calf extension
Cant remember, but hit 5x5 very slow, ramping weight up to 100kg

Leg Press
Cant remember, but started at 160kg x5, got up to 190kg x5 and felt knackered. Thought f*ck it, I wanted another PR, so squeezed out 205kg x5.

Second ever time doing leg press properly, so was pretty pleased with this.

Finished up with some Seated Calf Raise, ramped up at 65kg x6 and some abs.

All in all, good session with some PR's. Happy days.

Sitting at roughly 2200 calories at the moment, with 190gP and 70gF down me, so may have some ice cream or GY to make up the numbers, whilst watching the football.

Dinner: Cod fillet, mashed sweet potatos with sweetcorn and pickle, broc/leek/spinach. Munch!

http://farm6.static.flickr.com/5149/5638000481_9bb0943c49.jpg

oats_addict

04-21-2011, 02:03 PM

Chest and Arms hypertrophy today:

Flat DB Bench
30kg x8
35kg x8
37.5 x7 (PR), x5 (PR)
35kg x6

Incline BB Bench - Slow reps
60kg x8
70kg x5
60kg x 8, 8

EZ bar concentration curls
20kg+bar x8
25kg+bar x8
30kg+bar x4/2

CGBP - was flagging at this point so cant remember, was something like 65kg x7, 5

21's BB bicep curl
25kg (x21) x3 (+x1 PR)

Cable tricep pulldown
55kg x8, 8, 8

Hammer Strength Iso Lateral wide chest press
80kg x8
100kg x8

Dips to failure x15, 8. done.

After this I was absolutely sh*gged. I think the PR's on DB press killed me today.

Couple of recent eats
GY sludge with strawberry's and PB
http://farm6.static.flickr.com/5059/5641117081_83da499ed1.jpg

Steak, Sweet potato/butternut squash and sweetcorn mash, broccoli and spinach
http://farm6.static.flickr.com/5226/5641687868_f8300eba88.jpg

Toasted Cinnamon Raisin Bagel with GY Sludge. Phenomenal combination. Could easily live off these for weeks on end.
http://farm6.static.flickr.com/5059/5641113703_5af7bb3517.jpg

remaining ^sludge with some strawberry's
http://farm6.static.flickr.com/5104/5641115377_9358ed6350.jpg

oats_addict

04-22-2011, 12:44 PM

Back and Shoulders Hypertrophy

BB Shoulder Press
50kg x6, 6
55kg x6, 4, 2
50kg x8

BOR
75kg x8
85kg x6, 8 (PR)
75kg x8

Clean and Press
45kg x8, 8 (PR!)

Seated rear delt flyes
10kg DB's x12, 12, 12

Hammer strength rear delt flye
61kg x8, 8 (PRs)

Finishes with some back extension, lat pull down and abs work - cant remember numbers.

Some of todays food:
Butternut squash oats
http://farm6.static.flickr.com/5110/5644316484_00d39eac07.jpg

Toasted Cinnamon Raisin Bagel, Peanut Butter and Chocolate Sludge - gets better every time!
http://farm6.static.flickr.com/5264/5644313866_0a701e1da7.jpg

Proats with dat der Tim Tam
http://farm6.static.flickr.com/5069/5643744909_1c99d9ea97.jpg

allsmiles

04-22-2011, 01:52 PM

Saw your comment in my log, didn't realise there was another UK person in the comp, thought I was a loner! Lots of nice looking food pics in here, ben and jerrys - haven't had that in aaaages.

oats_addict

04-23-2011, 01:43 PM

Saw your comment in my log, didn't realise there was another UK person in the comp, thought I was a loner! Lots of nice looking food pics in here, ben and jerrys - haven't had that in aaaages.

Yeah, you aint alone dont worry!

absolute write off today, spent the day up london town getting drunk and enjoying the sun. not mad at all. buzzing for 20 rep squats tomorrow, especially after the silly amount of ben and jerrys im going through right now. too good to turn down.

Propa German Bratwurst up town today:

http://farm6.static.flickr.com/5264/5647475838_3c49b0b6e2.jpg

Messy day was messy

oats_addict

04-24-2011, 11:15 AM

Hungover workout was hungover.

Wanted to do 20x rep squat, got 85kg on my back, got to the 8th rep and bottled it. My head was thumping and I just werent in the mood to be pealing myself off the floor with a barbell on top of me. Always next time. Was pretty p*ssed at myself, so thought Id get some solid reps out anyway. Went for a much straighter stance, whereas before I always had very angled legs and this way felt so much better. Think it was John Brownes videos that reminded me of a narrower stance and Ill be doing this in the future.

Squat
60kg x8
85kg x8
95kg x8, 6 (PRs)
80kg x8, 8

HS Iso hamstring leg curl
25kg x10
27.5kg x8
30kg x8
35kg x6 with a 25kg x6 dropset

HS Calf Super Horizontal
120 kg x12
160kg x10, 10
180kg x8

Played about on Leg Press and Hack Squat - but just werent feeling it at all. Disappointed to say the least. Tomorrow is a new day!

Food will be spot on today. Drank and ate way too much yesterday for any treats today, but I did pick up these 2 bad boys and will be trying them soon

http://farm6.static.flickr.com/5064/5650497442_3a158de1a2.jpg

Triple stacker french toast with GY sludge - phenomenal!
http://farm6.static.flickr.com/5184/5650499642_0faf26fe3b.jpg

Steak, baked squash/ squash fries and cinnamon, salad bowl
http://farm6.static.flickr.com/5305/5649938829_131abcae01.jpg
http://farm6.static.flickr.com/5265/5650492432_27a4e8ed95.jpg

Webber91

04-24-2011, 03:35 PM

Hungover workout was hungover.

Wanted to do 20x rep squat, got 85kg on my back, got to the 8th rep and bottled it. My head was thumping and I just werent in the mood to be pealing myself off the floor with a barbell on top of me. Always next time. Was pretty p*ssed at myself, so thought Id get some solid reps out anyway. Went for a much straighter stance, whereas before I always had very angled legs and this way felt so much better. Think it was John Brownes videos that reminded me of a narrower stance and Ill be doing this in the future.

These are the times where you just have to separate your mind from your body and keep on going. Happens to me pretty much every day, but pushing through these times when you really don't feel up to it can give you the greatest sense of accomplishment.

Good work on getting the PR though. A more narrow stance works well for most people with normal/good hip flexibility. My hips used to be horrid so I needed a wider stance and doing so took a lot of the tension off my quads and on to my glutes/hams. So glad I fixed that sh*t up!

oats_addict

04-26-2011, 01:16 AM

These are the times where you just have to separate your mind from your body and keep on going. Happens to me pretty much every day, but pushing through these times when you really don't feel up to it can give you the greatest sense of accomplishment.

Good work on getting the PR though. A more narrow stance works well for most people with normal/good hip flexibility. My hips used to be horrid so I needed a wider stance and doing so took a lot of the tension off my quads and on to my glutes/hams. So glad I fixed that sh*t up!

Yeah, I had doms in my quads for the first time in weeks with the new stance, so I think the change done me good.

Yesterdays heavy upper went ok, didn't have a spotter for bench, so was a bit reluctant to go all out, but still got the reps in.
Weights in kg
BB Bench
60 x8
80 x5, 5
82.5 x 5, 5, 4 1

HS iso lateral row
80 x6
110 x6
120 x6
130 x6, 5 (PR's)
120 x6

Clean and press
45 x6
50 x6
55 x4, 5 (PR's)

Dips
BW +25kg x8, 7, 8

Chin ups // smith incline bench superset
BW +10kg x5 // 50 x6
BW +12.5kg x5 // 70 x6
BW +12.5kg x5 // 75 x5

Pretty happy with all that.

Rest day today. Sweet.

oats_addict

04-27-2011, 01:02 PM

After reading Webber's and Coals logs' i was pretty pumped for the gym. Despite having the usual sh*t day at work, I gulped down my 2 scoops of jack3d and mad stomped my way from the car park to the gym (youtube mad stomp if unaware)

This is what followed
Power Lower Day
Squat
85kg x6
100kg x5
105kg x5
110kg x4, 1 (PR's)
110kg x3, 1, 1 (PR's!)
70kg x8

SLDL
70kg x8
90kg x6 (PR)
100kg x6 (PR)
120kg x5 (PR!) - yyeahhhh buddy
100kg x5

HS Horizontal Calf Extension
160kg x8, 8
190kg x6 (maybe PR)

Leg Press
180kg x5
205kg x5
210kg x5 (PR!)

Then did some hack squats ad donkey raises. Feel like i seriously upped my game tonight and im well happy with all the PR's.
Just destroyed a rack of ribs, steak and a ton of sausages with the customary salad for dinner. Spot on! I love bulking!

Seriously appreciating reading other peoples logs during the day and before hitting the gym. Makes you think, if they can train that intensely and hit new PR's, then so can I!

Looking forward to using this motivation in tomorrows chest and arms hypertrophy session tomorrow. Happy days!

oats_addict

04-28-2011, 02:42 PM

Another PR smashing workout today

Chest and arms hypertrophy
Working sets only...
Flat DB Bench
35kg x8
37.5kg x8 (PR)
40kg x6 (PR!!)
37.5kg x6 (PR)

BB Curls
30kg x10
35kg x8, 8
30kg x8

Incline BB Bench
60kg x8, 8, 8, 8 (PR)

HS Incline Flye superset Incline laying hammer curl
7.5kg each side x10 // 17.5kg DB's x8
8.75kg x8 // 17.5kgs x8 (x2)

Overhead Tricep cable ext.
50kg x10
60kg x8, 8
55kg x10

HS Iso Lateral Wide chest press
80kg x8, 8

Solid workout - well happy with the DB bench PR's

oats_addict

04-30-2011, 12:12 AM

Couple of recent foods

Proats with PB and nutella
http://farm6.static.flickr.com/5270/5669512582_028bcb1a9c.jpg

Melted Reeses Cup with B&J's Half Baked
http://farm6.static.flickr.com/5183/5669514562_390d119a63.jpg

Salmon & Veg
http://farm6.static.flickr.com/5306/5669517620_3bed8f8347.jpg

Cinnamon Raisin Bagel French Toast in the making
http://farm6.static.flickr.com/5262/5668952481_7149ec5b7b.jpg

^Bagel +2 slices WW Bread french toast with GY Sludge
http://farm6.static.flickr.com/5227/5671884430_fa35a88eff.jpg

Finally got hold of this bad boy
http://farm6.static.flickr.com/5188/5668969323_df24c4deb2.jpg
^VERY Impressed. Mix-ins are solid throughout - which i wasnt expecting at all. Caramel swirl is a strong flavour throughout and there are a ton of pralines in there too. Great flavour!

...adds to the small collection i have going at the moment
http://farm6.static.flickr.com/5145/5669541180_5b567de31c.jpg
Have donated the HD Baileys and B&Js Phish Food to the parents.

oats_addict

04-30-2011, 01:32 PM

Yesterdays Shoulder and Back Hypertrophy

DB Shoulder Press
27.5kg x8
32.5kg x8
35kg x6 (PR!!)
32.5kg x6

DB Single Arm Row
32.5kg x8
35kg x10, 8 (PR's!)
Did these with a slight incline on the bench after watching JB's video- definitely helps with keeping the correct form

Reverse delt Flyes
12.5kg's x10, 10

Back Extensions
75kg x10, 10

Lat Pulldown
Wide Grip
50kg x8, 8
60kg x6

Narrow Hammer Grip
50kg x10, 10

ian0789

04-30-2011, 03:21 PM

Digging the food porn duder! Been lurking the log, really like the workouts and mind set you got going on.

oats_addict

05-01-2011, 08:15 AM

Digging the food porn duder! Been lurking the log, really like the workouts and mind set you got going on.

Thanks man, appreciate it. Nice getting some feedback, ya know.

Lower Legs Power Day - was meant to be hypertrophy, but wanted to do power basically
Leg Press
weights of plates added only included
150kg x8
200kg x6, 6 (PR's)
220kg x5 (PR)
230kg x5 (PR!!)
210kg x5

Squat
100kg x5
105kg x3, 1,1

Box Squats
70kg x8
90kg x5
100kg x5

HS Horizontal Calf extension
160kg x10, 10
170kg x10

DB SLDL
27.5 kg's x6
32.5kg's x6
35kg's x6

HS Iso Hammy Leg curl
20kg x6
30kg x6
32.5kg x6

then did some seated calf raises and v squats.

Cracking session, smashed it on leg press with reps on 3x BW. Well happy with that. First time doing box squats properly with a pause at the bottom and will definitely be doing these on a regular basis. Tried DB SLDL rather than BB after seeing Cumu's log, bit meh, will see which i prefer in the future.

All in all, great session. Off out to a mates BBQ in a minute then going out up london town for my last night out with the boys before my move to Aus in 2 weeks. This will be messy. Fact!

coals

05-01-2011, 08:22 AM

...adds to the small collection i have going at the moment
[IMG]http://farm6.static.flickr.com/5145/5669541180_5b567de31c.jpgIMG]
Have donated the HD Baileys and B&Js Phish Food to the parents.

I'm soooo jelly of coconutter flair. Nice strength gains, keep at it!

-Sam

ian0789

05-01-2011, 08:54 AM

What are you going for AUS for? Job, family or just change of pace ;)

oats_addict

05-02-2011, 02:49 AM

I'm soooo jelly of coconutter flair. Nice strength gains, keep at it!

-Sam

Thanks man, really enjoying the increase in intensity and new mindset. B&J's half baked has made a recent surge back up my list to the top, amazing favour. Really digging the HD Chocolate, Pralines and Caramel too.

What are you going for AUS for? Job, family or just change of pace ;)

In all honesty mate, its all for a complete change. I spent a year in Japan living alone at Uni over there and loved the independence etc. Since graduating from uni, I have worked in an office for a large bank (not by choice but job selection is shocking at the moment I and took what i could get), lived at home and had the same routine every day. Moving out would be so expensive and I simply cant afford it on my current wages. My jobs security is borderline as a lot of work is being outsourced to India so many people are being laid off.
I met a few Aussies during my time in Japan and they basically sold it to me, combined with friends/family saying how much better it is over there.

In short, im going to Sydney, staying with a friend until I can get myself a job and hopefully rent my own place as soon as possible. If that fails, I have extended family in Brisbane that i could stay with. If THAT fails, I do some travelling around NZ, Thailand etc and worry about a job when the time comes.....basically. haha

Last night turned a bit messy and drunk too much, but I SOMEHOW managed to make an amazing sandwich when I got home. What surprises me more, is that i managed to take some photos of it too!!
Ham, Peppered Salami, Cheddar + Jack cheese, jalapeños and egg toasted sammich!!
http://farm6.static.flickr.com/5065/5679512130_a9635a5549.jpg
http://farm6.static.flickr.com/5186/5678953995_a06e49d1de.jpg

Some other recent eats
GY sludge and apple - so simple yet works a treat
http://farm6.static.flickr.com/5149/5679514590_4182256187.jpg

Corned Beef, sweetcorn and pickle sammich. Probably my favourite sammich ever. So nostalgic.
http://farm6.static.flickr.com/5021/5679511342_4e1c0a69fc.jpg

Todays breakfast to help with the hangover and sort me out before the gym, hopefully. 100g Proats with a ton of PB and cinnamon and a black coffee.
http://farm6.static.flickr.com/5062/5679512894_deea5cf294.jpg

On a side note - any followers/lurkers ever been to Hong Kong? I have a stopover there for 2 nights and would love some feedback on experiences there. Id love to have some Dim Sum out there as its their speciality, but not sure ill be able to as ill be travelling alone. Must see sites, foods etc? Would really appreciate any thoughts.

Webber91

05-02-2011, 03:19 AM

oats_addict

05-02-2011, 06:30 AM

I went to Hong Kong in 2007. There's not a whole lot of crazy places to see, most of it is very westernized so you've got things like the wax museum and a dodgy disneyland, but the culture is where it's at. Go find some little temples and shrines, have a look at their parks etc...the whole scenery there is just so great. I preferred Malaysia but HK was still a great place. The people will either love you and treat you like royalty or totally hate you lol

Best place...Vodka bar in Cowloon. The whole place is made out of ice, it's incredible.

p.s. when you get to aus, dare you to hit legs with me.

ohhhh sh***t! I am always game for a challenge, but a leg workout with the leg workout animal that is Webber?? Count me in mate haha. Ill regret that no doubt! Where abouts in Aus are you?
Thanks for the advice on HK. Im gonna check out the usual tourist spots, like Victoria peak, causeway bay etc, and will def look into that vodka bar. Ive been to Taiwan, Shanghai, S. Korea, Thailand and a ton of Japan before so Temples and shrines dont really appeal to me any more (once you have seen one, you have seen them all imo).

Hungover Power Upper day went much better than planned, plus got a few videos in too.
{(V) - video added below}
BB Shoulder Press
40kg x6
60kg x4, 5, 5,
65kg x1 (PR)

DB Incline Bench Press
32.5kg's x6
35kg's x5, 7
37.5kg's x5, 6 (PR's!!)

BB BOR
65kg x8
80kg x6 (V), 6, 6

Up-right Row
EZ Bar +30kg x8
EZ Bar +35kg x8
EZ Bar +40kg x6, 6

Smith CGBP
60kg x8
70kg x6
80kg x4.5

Very Wide Pull Ups
BW x5
BW x5 (V)
BW +10kg x4(V)
BW +10kg x4

Dips to failure
BW x15
BW x12 (V)

Videos - welcome any critiques/opinions/criticism etc
BOR
Ro1CHLTgnF0

Dips to failure
fEtTssLtXf4

V. Wide Pulls ups BW
BmdCTaNTB4s

V Wide Pull ups BW +10kg
v50I_IBa6I4

Solid workout again. Couldnt believe strength increase on incline bench.

PWO Meal - Whole Chicken from Nandos and spicy rice. What made this epic feast even better, was I got the chicken free with the loyalty card. Bonus!
http://farm6.static.flickr.com/5187/5680038856_24b77ebdf5.jpg
Chicken Macros: 100P 32F 6C 705cals

All in all, great couple of hours considering im hungover and got a free whole chicken.

oats_addict

05-03-2011, 11:07 AM

Rest day today, but fancied doing some cardio for a change. Did 20 mins brisk walk on an incline and 10 minutes on a bike on a random hill setting. That was enough for me! Followed by a brief abs session, nothing major at all.

Still hitting around 2500kcal a day, getting at least 180g P and 70g F. I no longer follow the broscience approach of chugging a PWO shake within 20 seconds of the final rep, nor do I make sure I eat every 3 hours or shy away from carbs later in the day. Feels good and i havent gained a sh*t ton of fat, so happy days.

Couple of recent bits:
Jumped on the frittata train. Spinach, 'shroom and ham:
http://farm6.static.flickr.com/5021/5684565100_45d8cf9fb9.jpg

Hadnt had a Caramac in years, so did the customary thing...ate some then chucked the rest in a bow of oats. Nice and white chocolatey/creamy, but got slightly sickly though.
http://farm6.static.flickr.com/5189/5683998181_ff6144a968.jpg

Finally picked me up a bottle of this. Quite interested in trying it, considering the raving reviews it gets on here.
http://farm6.static.flickr.com/5022/5684563976_44e4bd0f06.jpg

Looking forward to lifting again tomorrow and will hopefully be baking myself up a treat if all goes to plan.

oats_addict

05-04-2011, 12:21 PM

Oh my days I want a bodybug! Or at least the UK version, the Ki Fit!

Nice and solid session today - surprised myself with some new PR's!

Chest and Arms hypertrophy

BB Bench
60kg x8
80kg x8, 8, 7 (+1 assisted) - Big time PR's!

BB Curl
35kg x8, 8, 8 - PR's
30kg x8

Decline DB Flyes
10kg's x10
12.5kgs x10, 10

EZ Skull Crushers first time doing these
EZ bar +15kg x10
EZ bar +20kg x10
EZ bar +25kg x8

DB Hammer Curls
15kg DB's x8 each arm
17.5's x10 e/a
20's x8 e/a

DB Incline Bench
30kg x8, 8
32.5kg x6

Chin Ups
1x failure (x10)

Seeing as my chest is probably the main body part i want to improve on, I well happy im finally seeing progress. My 1x PR is 95kg i think. Have tried hitting the big 100kg so many times but failed. Got a feeling it may come in the next few weeks though. There is always a big psychological barrier too when attempting it, but I am feeling confident in surpassed it, finally.

Oh, and some random photos of my dog I took:
http://farm6.static.flickr.com/5066/5688040776_eca05c8282.jpg

http://farm6.static.flickr.com/5290/5687473545_3137763f9c.jpg

allsmiles

05-04-2011, 12:39 PM

oats_addict

05-04-2011, 02:17 PM

Tell me about it, I'd like a ki fit but there's no way I can afford one! It would take so much of the guess work out for me!

Must be take a photo of your pet day, I've posted photos of my cat, you've posted photos of your dog, I think we should get all the NFSCers in on this!! :D Your dog is cute, is he/she going to Aussieland with you?

Yeah slightly out of my price range unfortunately!

Ha just checked your log, feeling the post your pet day! How random!
Nah she ain't coming with me, don't think the parents would be too impressed if she did. Gonna miss her big time.

Webber91

05-04-2011, 03:02 PM

coals

05-05-2011, 08:02 AM

oats_addict

05-05-2011, 01:15 PM

Hey bro, on your rows, try pulling further in to your waist. Instead of pulling the bar in a pretty much vertical/slightly diagonal path, try focus on pulling it in an up and in type arc. You will feel it in your lats like crazy!

It's kind of hard for me to explain, but have a read of this:

http://www.3dmusclejourney.com/2011-01qa.php

This.

For description, think about how you pull the cord on a lawn mower right? It's towards your waist. If the Barbell is on the floor, you'd want to pull it so it comes in the line with your thighs, ending at the bellybutton or below. It's not a straight vertical pull , it's more a diagonal pull towards your hip so to speak.

Cheers guys, had a read and will try and alter my form tomorrow on back and shoulders day, appreciate that.
Forgot my flikr account log in details so ill have to re-register when i get round to doing it, so missing some recent foods. Livid! Means losing all my photos too. Anywho...

Legs Hypertrophy
Squats
50kg x10
60kg x8
82.5kg/180lbs x20 (PR) - was shaking like a sh*tting dog at the end. Tough.
82.5kg x12

Box Squats - loving these. Get a great burn going on, especially after the 20x squats.
90kg x6, 6

Leg Press
180kg x8
200kg /440lbs x8, 8, 8 (PR's)
160kg x8

HS Seated Horizontal Calf Ext.
130kg x12
150kg x12, 12

BB SLDL
60kg x8
75kg x8, 8

Then did some leg extension, seated calf raise and leg curl - didnt note the numbers down as I got the important ones, in my opinion, Squats and Leg Press done. I think the feeling you get in your quads and calfs on the last few reps is one of the most satisfying burns ever. I struggle to get it in my hammys though, so might up my game with the MMC on SLDL or leg curls.

I cant believe my progression with regards to my leg strength. In 3 weeks I have gone from struggling with 200kg/440lbs 1x6 on leg press, to getting out 3x8 tonight on the same weight.
Same with my squats. Just before I started this log, I was struggling to rep 3x8 on 80kg, where tonight I did 20 reps on 82.5kg and then did 1x12 shortly after.

I have definitely put on some body weight, but I bloat up like crazy and my weight fluctuates by silly amounts each day. I would guess I have put on 3lbs since starting this log, so im weighing in at around 75kg I would say.

Just some random thoughts. Take it easy!

oats_addict

05-06-2011, 12:22 AM

Note to self: allow a longer time to walk from car park to office the morning after 20x squats. Cant help but walk like i have sh*t myself!

Shazriki

05-06-2011, 01:19 AM

oats_addict

05-06-2011, 01:42 PM

I know what you mean about fluctuating weight lol. Seems that my metabolism has someone shot past my intake and the last couple of days I've actually been losing weight (even after workout day calories). Smelling a macro bump.

Yeah its frustrating to say the least, but I havent actually weighed myself properly for 2 weeks now. Quite apprehensive about jumping on them.

Wasn't really feeling it today for some reason, might have just been an extra boring day at work and dealing with the stresses of moving abroad. Anywho, got a pretty solid workout in:

Back and Shoulders Hypertrophy:
BB Overhead Press
50kg x8, 8, 8

BB BOR - performed with the new and improved technique, i hope.
50kg x8
70kg x10, 10, 10

Seated BB BTN Military Press
45kg x12, 12, 12 (Volume PR)

Hammer Grip Lat Pull Downs
60kg x10
70kg x8 (PR)
62.5kg x8

DB Lateral Raises
12.5kg DB's x12, 12, 12

HS ISO Lateral Row
80kg x8
90kg x8
95kg x8

Reverse Pec Deck
54kg x8, 8

Quite happy with numbers today, lats feel like they were really worked.
Broke my memory card reader AGAIN so still no photos, will hopefully get it replaced tomorrow. Rest day tomorrow, but might walk to gym and do some cardio/abs. Eaten a bit too much ice cream lately and got a feeling I have gained some fat, contemplating seriously tracking calories/macros again. But might wait until I am settled in Aus where my food will be more track-able.
Just monitoring calories at the moment and im sure i am not going over 2,600 max on a daily basis, and considering I workout 5/6 times a week, despite working a typical 9-5 office job, shouldnt be putting me too far over my maintenance surely??? Any opinions?

oats_addict

05-07-2011, 05:51 AM

Rest Day today - still got slight DOMS in my legs from Thursday, but feeling good.
Couple of recent foods:

Chicken Salad
http://i1115.photobucket.com/albums/k548/azaere/IMG_1725.jpg

GY sludge, cookie crisp, blueberrys
http://i1115.photobucket.com/albums/k548/azaere/IMG_1727.jpg

Proats with cookie crisp
http://i1115.photobucket.com/albums/k548/azaere/IMG_1728.jpg

Mad good carrot cake
http://i1115.photobucket.com/albums/k548/azaere/IMG_1720.jpg[/QUOTE]

and finally....
Calzone (Chicken, mushroom, broccoli and scotch bonnet) pre cooked
http://i1115.photobucket.com/albums/k548/azaere/IMG_1742.jpg

Yeahhhh buddy! Tasted better than any calzone i have had in a restaurant.
http://i1115.photobucket.com/albums/k548/azaere/IMG_1749.jpg

Updated my Ice Cream Selection too
http://i1115.photobucket.com/albums/k548/azaere/IMG_1726.jpg

oats_addict

05-08-2011, 07:56 AM

Dam this water retention is getting on my nerves. Weighed in at 166lbs this morning, but dont look like I have gained 4lbs of fat in 4 weeks, surely! My calories never go over 3k im sure of it, so it must be a really big bloat. Meh.

Lower Power today.
Was buzzing, looking forward to it big time from the moment I woke up. Had 100g oats with nutella/PB at 8am with the intent that that would have settled by 10 ready for the gym. Well I got to the gym at 10am and was so bloated/lethargic. Too many oats too close to workout. That psychologically put me out as well, but I cracked on with a fairly good session.

Squat
90kg x5
102.5kg x5
110kg x5
110kg x4, 1 (PR)
100kg x6

Leg Press
180kg x6
210kg x6
230kg x5 (Previous PR)
240kg x5
250kg/550lbs x3 (PR!)

DB SLDL
27.5kg DB's x8
32.5kg DB's x6

HS Iso Hammy Leg Curl
30kg x6
35kg x6, 6, 6 (PR's)

HS Vertical Leg Press - Big fan of this!
60kg x6
80kg x6
90kg x6
100kg x6

Wasnt feeling working the calfs today and I have got a slight twinge in my lower back, probably from the squats. Well 'appy with the new PR's on Leg Press, but a bit disappointed not to get 3x5 on 110kg on Squat, because of the lower back pain.
End of the day, big improvements still on leg strength so cant be too disappointed I guess. Hope the lower back pain doesnt linger until my lower hypertrophy session.

Still looking into getting a bodybugg. Might assess the options when I get to Sydney.

jaaz7

05-08-2011, 07:50 PM

We have similar stats, and I too just started clean bulking..im up a few pounds too but no way its fat man.

Shazriki

05-09-2011, 12:50 AM

Shame about the oats dragging you down, still looks like a solid workout though mate.

oats_addict

05-09-2011, 02:27 AM

We have similar stats, and I too just started clean bulking..im up a few pounds too but no way its fat man.

Yeah that's what im hoping man, apparently I miraculously gained another lb over night. Ha my bulk started with a clean approach, but as I *think* I can include ice cream etc, it has turned slightly dirty. Like I said above, im adamant I am not hitting over 3k cals a day, so +5lbs fat in 4 weeks cant be right.

Shame about the oats dragging you down, still looks like a solid workout though mate.

Thanks man. Yeah I was happy with the leg press increase, but really wanted squats to go up. Always next time. Those pancakes you posted in MEN looked something special! I have never been able to make decent pancakes. Checked your log for the recipe, but I dont have casein and we don't get the magical SF/FF jello over here! Big disappointment.

Shazriki

05-09-2011, 02:53 AM

Thanks man. Yeah I was happy with the leg press increase, but really wanted squats to go up. Always next time. Those pancakes you posted in MEN looked something special! I have never been able to make decent pancakes. Checked your log for the recipe, but I dont have casein and we don't get the magical SF/FF jello over here! Big disappointment.

The jello was more of an experiment than anything else, they still come out very nicely without. A slightly lighter, fluffier texture though. Also I think whey would work just as well if you used wholewheat flour and slightly less milk. Give it a shot!

And squats are always one you want to improve on, but at the same time bite off too much and you could end up hurting yourself. Best to take it slow.

ian0789

05-09-2011, 03:52 AM

Still a strong workout man ;) Nothing wrong with a bit of a stall on a big lift like that. Thats a lot of weight to be pushing!

R_V_P

05-09-2011, 01:10 PM

Great Log, subbed cos I'm trying to do the same thing, my story is pretty much exactly the same as yours lol.

Good luck and keep the pics coming, om nom nom...

oats_addict

05-09-2011, 01:58 PM

The jello was more of an experiment than anything else, they still come out very nicely without. A slightly lighter, fluffier texture though. Also I think whey would work just as well if you used wholewheat flour and slightly less milk. Give it a shot!

And squats are always one you want to improve on, but at the same time bite off too much and you could end up hurting yourself. Best to take it slow.

Well its my last day at work tomorrow, so ill have a few days to experiment with some stuff during the day, so ill make sure pancakes are part of the fun!
...and yeah, I understand I cant improve on them every session, but fancied a new PR weight. Didnt wanna risk anything, especially with a slight twinge in my lower back. Cheersbro

Still a strong workout man ;) Nothing wrong with a bit of a stall on a big lift like that. Thats a lot of weight to be pushing!

Thanks man, work in progress I assure you.

Great Log, subbed cos I'm trying to do the same thing, my story is pretty much exactly the same as yours lol.

Good luck and keep the pics coming, om nom nom...

Good to have you on board mate, I always make an effort to follow peoples logs' that come from a similar position as me, makes for good motivation. No pics tonight though, will be sticking a few up tomorrow, including an epic bowl of proats i just ate. Had a reeses cup and one of the Lindt easter egg things in (similar to cream eggs). Im not a huge chocolate fan, but that Lindt egg was so good, def recommend. We have a big box of them at work and ill be stashing some on my last day tomorrow for good measure.

Here is todays Fitday as Im getting annoyed with my weight fluctuations, so wanted to actually log everything and see what my end macros were.

http://i1115.photobucket.com/albums/k548/azaere/Fitday0905.png

This is everything, except for a salad I had with my dinner, which was lettuce, tomato, cucumber and some pepper. So add in 100cals or so. Pretty standard macros I would say and cals look on the low side. No doubt ill wake up with a ridiculous bloat though.

The workout: Upper Power

BB Bench
60kg x8
80kg x5
85kg x4, 4, 4, 4
90kg x2, 2 (PRs)

BOR
50kg x6
80kg x6
90kg x5
80kg x8

Wide Grip Lat Pulldown
40kg x6
60kg x5, 6
70kg x5 (PR)

Seated BB BTN Military Press
(Not sure on bar weight, but its the smaller Oly bar, so 12kg? dunno...)
BB +40kg x8
BB +50kg x5, 6 (PRs)
BB +45kg x8

HS Iso Lateral Pull Down
80kg x8
100kg x8
130kg x6

Smith Incline CGBP
70kg x6
75kg x4, 5

Chin Ups
BW x8
BW +10kg x5, 5

Happy with that tbh. Gym was rammo and had to keep stopping to help spot some guy. Ruined my momentum on the BB Military Press, but never mind. Need to find out the weight of that poxy bar too!
I could have maybe got an extra rep or two on bench, but didnt have a spotter so didnt want to risk it. My goal for the last year or so has been to bench 1x100kg and seeing as I am going to Aus this time next week, I am making sure I bench 100kg next monday. No ifs or buts.
Rest day tomorrow and going out for a meal with my work lot seeing as its my last day. Gonna get my feast on.

oats_addict

05-10-2011, 01:06 PM

Woah i am now officially unemployed. Feels good/bad man. Last day at work today, followed by a pretty decent meal out. Wont know calories for today but im sure with the bowl of proats im about to eat I will be around 2500kcals.

Rest day today and felt pretty good, pumped for a solid workout tomorrow.

Finally uploaded some food pics from the last couple of days

Pork Steak, Squash, broc and leek
http://i1115.photobucket.com/albums/k548/azaere/IMG_1779.jpg

Choc GY sludge, Cookie Crisp and Reese's Cup
http://i1115.photobucket.com/albums/k548/azaere/IMG_1790.jpg

Cracking set of mix ins for Proats - Reese's Cup and Lindt Chocolate Egg
http://i1115.photobucket.com/albums/k548/azaere/IMG_1805.jpg
http://i1115.photobucket.com/albums/k548/azaere/IMG_1814.jpg

Burger with Salad
http://i1115.photobucket.com/albums/k548/azaere/IMG_8181.jpg

Proats and TimTam
http://i1115.photobucket.com/albums/k548/azaere/IMG_8184.jpg

Salmon and Veg
http://i1115.photobucket.com/albums/k548/azaere/IMG_8193.jpg

Tandoori Chicken and Salad
http://i1115.photobucket.com/albums/k548/azaere/IMG_8194.jpg

Shazriki

05-10-2011, 01:21 PM

Nice looking eats man! I'm giving the chocolate eggs in proats tomorrow. Really looking to my postWO now lol.

FilledSlim

05-10-2011, 01:31 PM

Your story mirrors my own. I'm doing my own bulk now through the general consensus of Losing Fat section, but I'm really hesitant because I never want to go back to fat.

Good luck and subbed as well.

oats_addict

05-11-2011, 12:44 AM

Nice looking eats man! I'm giving the chocolate eggs in proats tomorrow. Really looking to my postWO now lol.

haha got to be done mate. Those Lindt eggs are really good in proats as the middle bit isnt solid and just runs straight out. Im gonna try my hand at protein fluff today, but I only have whey isolate, so not sure on how it is gonna turn out.

Your story mirrors my own. I'm doing my own bulk now through the general consensus of Losing Fat section, but I'm really hesitant because I never want to go back to fat.

Good luck and subbed as well.

Thanks man, yeah I know what you mean. My weight has fluctuated SO much since I have started and there is no way I have gained 6lbs of fat since starting, so counting some of it as water weight. Good luck with your bulk man, but try not to keep that mindset too strictly if you seriously want to progress. Gaining minimal fat is a sacrifice you have to make.

Shazriki

05-11-2011, 01:00 AM

haha got to be done mate. Those Lindt eggs are really good in proats as the middle bit isnt solid and just runs straight out. Im gonna try my hand at protein fluff today, but I only have whey isolate, so not sure on how it is gonna turn out.

You use myprotein.co.uk for your powder right? Some of the best fluff I ever made was with their milk protein isolate (natural blend of 80% casein/20% whey). Maybe order yourself a sack of that.

oats_addict

05-11-2011, 01:25 AM

You use myprotein.co.uk for your powder right? Some of the best fluff I ever made was with their milk protein isolate (natural blend of 80% casein/20% whey). Maybe order yourself a sack of that.

Yeah I do, used to use their True Whey, but got really spotty with the increase in lactose, so dropped to the Isolate and it pretty much all cleared up. Thats why I havent bought any casein before, but as I am going to Aus on Monday, I think ill wait until I get over there and get me some. Thanks for the tip though man.

oats_addict

05-11-2011, 09:23 AM

Todays eats thus far, will update with workout later tonight when I have my book on me;

Last nights pre bed proats:
http://i1115.photobucket.com/albums/k548/azaere/IMG_1835.jpg

This mornings apple, cinnamon and egg white oats:
http://i1115.photobucket.com/albums/k548/azaere/IMG_1840.jpg

Steak, Sweet Potatoes and Squash with cinnamon, baked onion and broccoli:
http://i1115.photobucket.com/albums/k548/azaere/IMG_1846.jpg

First attempt at protein fluff. Didnt have a hand blender thing, so i got creative:
http://i1115.photobucket.com/albums/k548/azaere/IMG_1849.jpg

Sweet Black cherry and Chocolate Isolate Fluff. Dam this was good!!
http://i1115.photobucket.com/albums/k548/azaere/IMG_1852.jpg

Some serious volume in that thing!

Couldnt quite control my excitement when I saw this bad boy at the supermarket either. New flavour for me to try! Will be saving some calories for this tonight.
http://i1115.photobucket.com/albums/k548/azaere/IMG_8198.jpg

themoose333

05-11-2011, 09:28 AM

LOL!!!!!

Reps for the custom hand blender!

oats_addict

05-11-2011, 01:15 PM

LOL!!!!!
Reps for the custom hand blender!

haha it was jokes mate, I couldnt stop laughing when I was doing it.

Dinner - Chicken breast stuffed with salami and sundried tomato & basil cream cheese and a salad.
http://i1115.photobucket.com/albums/k548/azaere/IMG_8200.jpg

Fossil Fuel
http://i1115.photobucket.com/albums/k548/azaere/IMG_8204.jpg

Full Review is in the BNB B&J Review Thread. In short - 6/10 (worth a try but I wont be buying again).
These take my cals up to roughly 2300kcals, with 170P / 215C / 60F. Give or take the salad.

Walked down to the gym today (2 miles each way) and was feeling pretty dam good.
DB Bench
32.5kg's x8
37.5kg's x6, 7, 7, 6 (PR's)

BB Curl
35kg x8, 8, 8

CGBP //ss// Hammer BB Curls - Not sure on BB weight
60kg x10 // HG BB +20kg x10
60kg x10, 9 // HG BB +22.5kg x8, 10

Cable flyes
15kg x12
20kg x12, 10

Skull Crushers Hammer Grip BB
Hg BB+20kg x8, 8

BB Curls
Drop Sets, 5 seconds rest
30kg x10
25kg x10
20kg x10
15kg x10
10kg x10

Smith Incline Bench
60kg x12, 10

Dips
BW x8, 8

Another good session, no complaints. Buzzing for Legs tomorrow, hoping my lower back doesnt play up as i want to try 85kg 20 rep squats.

Flying to Hong Kong in 5 days, sick!

baioslaio

05-11-2011, 01:28 PM

First attempt at protein fluff. Didnt have a hand blender thing, so i got creative:
[/IMG]

What milk/powder ratio did you use?

oats_addict

05-11-2011, 02:12 PM

What milk/powder ratio did you use?

I used:
45g Whey Isolate
200g Frozen Cherrys
80g Semi-Skimmed Milk

Would love to see how it comes out with Casein though

zstanton

05-11-2011, 02:49 PM

mirin ur fluff and other goodies :D

oats_addict

05-12-2011, 12:56 AM

mirin ur fluff and other goodies :D

hell yeah!

So my weight was back down to 165.2lbs this morning before any BM. So a nice random 3lb fluctuation over the last 3 days, means my weight gained since the beginning is about 3lbs.

My macros seem to be sitting at roughly 200/200/80 each day and it seems to be working a treat. Total cals is only 2320, which isnt a typical bulk figure, but as I am seeing strength gains almost every workout, I aint complaining.

oats_addict

05-12-2011, 12:24 PM

fffuuuuuu!
That cherry fluff has completely cleaned me out!! Should come with a warning sign on. Never the less, I made more and its sitting in the freezer at the moment, tastes just like FroYo.

Well I am absolutely shattered writing this. Walked to the gym and back and had one of the most tiresome legs workout ever. Felt really drained after the workout, mainly due to the PR's I hope.
FINALLY sold my car, so I now actually have some (no where near enough though!) money to go to Aus with. BIG relief!

Breakfast: Chocolate (whey + nutella) Orange Proats
http://i1115.photobucket.com/albums/k548/azaere/IMG_8205.jpg

Dinner: Steak, Squash Mash and Brocolli
http://i1115.photobucket.com/albums/k548/azaere/IMG_8209.jpg

The Workout:
Legs Hypertrophy
Squats
85kg /190lbs x20 (PR)
90kg x10 (PR)
95kg x6

Leg Press
160kg x10
200kg x10
210kg / 460lbs x8, 8 (PRs)
180kg x10

HS Horizontal Calf Ext.
160kg x8, 10, 10

HS ISO Hamstring Curl
27.5kg x10
30kg x8, 8 (PRs)

Tried doing some HS Vertical Squats but the legs werent having any of it. I was shattered! Did some quick ab work then sat in the sauna for a bit before the very slow and fragile walk home.
Very happy with squats today, back felt slightly better and enjoyed the progression on Leg Press too.

jaaz7

05-12-2011, 02:25 PM

ian0789

05-12-2011, 04:11 PM

Dude I so hit the floor pissing my pants at that "Hand Mixer" Now thats freaking ghetto mixing.

AlwaysTryin

05-12-2011, 11:33 PM

That proat pic is terrible lol

Webber91

05-12-2011, 11:49 PM

Lmao @ your mixer! That's f*cking gold.

Just a quick heads up, be prepared to be paying through the roof for protein powder when you come here. 908g tubs go for between $50-70, 2.27kg tubs are around $80-115. You can usually get a good deal, but that's normal retail. Not sure what you're paying over there but I know guys from the US/Canada who buy supps here always freak out when they see our prices lol

oats_addict

05-13-2011, 12:27 AM

did you bring your cals down a bit? Im roughly @ 2400 on rest days and 2500-2800 on workout days, a few days ive hit close to 3k. My weight seems to be fairly steady though 161 ish these past 5 days with a 200/70/250-300c

Well the massive increase in weight got me thinking, but I weighed myself this morning after the cherrys cleared me out and I was 163.6lbs. So that shows I was holding 3lbs of glycogen/water. Big relief and ill now be upping my cals a few hundred and accept the sudden weight increase to be water. Yesterday I think I was around 2,600. Going by your avi and stats, I weigh a little more than you but you are leaner and have more mass, what is your activity level?

Dude I so hit the floor pissing my pants at that "Hand Mixer" Now thats freaking ghetto mixing.

haha works a treat!

That proat pic is terrible lol

Yeah not the most glamorous I must say. Couldnt be bothered getting my DSLR out to take it and lighting was shocking.

Lmao @ your mixer! That's f*cking gold.

Just a quick heads up, be prepared to be paying through the roof for protein powder when you come here. 908g tubs go for between $50-70, 2.27kg tubs are around $80-115. You can usually get a good deal, but that's normal retail. Not sure what you're paying over there but I know guys from the US/Canada who buy supps here always freak out when they see our prices lol

haha
Woah! The last 2.5kg bag I bought, which was a Whey Isolate, cost me £45 i think, which is roughly $65. Man that sucks! Is there anywhere online you can get them cheap over there or is it best to just grit your teeth and buy them in stores? What brands/stores are the best over there? I hadn't even looked into that yet!

Like I said ^up there, my weight this morning was 163.6lbs. Seeing as it has been a month doing this bulk now and I am only up a lb or two, I think I might up my cals a bit more. My strength increases havent plateaued so it wont be a major increase and I definitely dont look or feel like I put on any BF, just look a little softer than before.
Starting from Monday for a week or so will be a write off really. Wont be able to monitor cals that accurately and wont have access to a gym so I figure if I am quite strict now, it will allow me to enjoy myself both psychologically and physically and not worry about anything until I have control again. Should be a laugh.

Just had breakfast, proats and Reese's Nutrageous (amazing!) and hitting Back and Shoulders Hypertrophy in a bit. Feeling good!

R_V_P

05-13-2011, 11:00 AM

Lmfao at the Power Drill Whisk.

When do you leave for Oz? I guess you'll be taking a big break from your bulk while you settle?

oats_addict

05-13-2011, 02:45 PM

Lmfao at the Power Drill Whisk.

When do you leave for Oz? I guess you'll be taking a big break from your bulk while you settle?

haha
I fly on Monday night, with a 2 night stop over in Hong Kong. I am meeting a friend in Sydney that works at a gym there and has said she can hopefully sort me out some sort of membership arrangement. So after a few days of settling in and sightseeing, Ill hopefully be back in the gym and lifting again, along with finding a job and somewhere to live. Ideally ill be able to minimise the lack of access for a week max, but no doubt ill be out on the lash for the first few nights too, so ill use it as an excuse to chill out with no regrets of being too strict etc.

Woke up feeling really good, but the walk to the gym today really tired me out for some reason and felt well drained at the gym. Tried to make the most of a bad work out but was a bit meh.

Back and Shoulders Hypertrophy
DB Shoulder Press
27.5kg x8
32.5kg x10, 8, 10 (PR's)

DB Single Arm Row
35kg x10, 10, 10

Lat Raises
12.5kg DB's x12, 12, 12

Wide Grip Pull Ups
BW x10, 8, 7, 7

HS Back Extension
54kg x12
61kg x8

Hammer Grip Lat Pulldown
65kg x6
60kg x8

Like I said, workout was a bit meh. Gym was full of tools and the random fatigue of the walk took it out of me. Went out for lunch and then flayed 5-a-side football for a couple of hours. I am shattered!

Couple of food pics
Proats and Reese's Nutrageous
http://i1115.photobucket.com/albums/k548/azaere/IMG_8211.jpg

Proats with Nutella and Strawberrys
http://i1115.photobucket.com/albums/k548/azaere/IMG_8213.jpg

Nandos Whole Chicken and Mediterranean Salad
http://i1115.photobucket.com/albums/k548/azaere/photo.jpg

After football I went on a slight calorie chase of cereal and oats. Not regretting it at all as it tasted spot on!

For those aware UK lurkers, Im hitting up Thorpe Park tomorrow. Absolutely buzzing! For those unaware, its a pretty decent theme park over here.

Shazriki

05-13-2011, 03:14 PM

Still haven't been to thorpe park and I've been studying in the UK for 3 years lol, I should really get around to doing it. Btw, how big are your proat bowls usually?

jaaz7

05-13-2011, 03:37 PM

Well the massive increase in weight got me thinking, but I weighed myself this morning after the cherrys cleared me out and I was 163.6lbs. So that shows I was holding 3lbs of glycogen/water. Big relief and ill now be upping my cals a few hundred and accept the sudden weight increase to be water. Yesterday I think I was around 2,600. Going by your avi and stats, I weigh a little more than you but you are leaner and have more mass, what is your activity level?

Activity level is roughly on average 1.35-1.4, although some days I think it's higher due to my work.

oats_addict

05-15-2011, 01:46 AM

Still haven't been to thorpe park and I've been studying in the UK for 3 years lol, I should really get around to doing it. Btw, how big are your proat bowls usually?

My overnight oats are 80g oats/80g GY, but my recent bowls of oats with mix ins have been 90g oats. Any more before a workout makes me feel really lethargic, but any other time of the day I can seriously pack the oats down me.
ah Thorpe Park was great, pretty empty so the longest we had to queue for was about 45minutes. Such a good day!

Activity level is roughly on average 1.35-1.4, although some days I think it's higher due to my work.

Ah ok, seems pretty similar to mine I guess. Might be a sign to significantly up my cals once im settled in.

Well yesterday wasnt the best nutritionally, but I honestly dont care. Started with some overnight oats, then had KFC at Thorpe Park and then had a mahuuusive Chicken Biriyani and Peshwari Naan when I got home. Got a stupidly big bucket of sweets too, which I have been working my way through and will continue to do so.

Couple of yesterdays foods:
Oats
http://i1115.photobucket.com/albums/k548/azaere/photo5.jpg

Curry
http://i1115.photobucket.com/albums/k548/azaere/IMG_8216.jpg

Another bowl of overnight oats:
http://i1115.photobucket.com/albums/k548/azaere/photo6.jpg

About to go hit legs power. Feel really tired and have quite bad aches in my calves from football the other night. Just gonna smash the legs until I cant walk any more. Got a nice big family meal tonight as I leave tomorrow, so im gonna make sure I earn it!

Shazriki

05-15-2011, 03:55 AM

Well yesterday wasnt the best nutritionally, but I honestly dont care. Started with some overnight oats, then had KFC at Thorpe Park and then had a mahuuusive Chicken Biriyani and Peshwari Naan when I got home. Got a stupidly big bucket of sweets too, which I have been working my way through and will continue to do so.

Mate, live your life and have an awesome time doing it: dirty bulking is the win! ;) I haven't had an english curry in so long.

Also cheers for the answer on your oats. I find it difficult to go a day without oats so it's always good to hear different peoples' preparation methods.

oats_addict

05-15-2011, 05:19 AM

Mate, live your life and have an awesome time doing it: dirty bulking is the win! ;) I haven't had an english curry in so long.

Also cheers for the answer on your oats. I find it difficult to go a day without oats so it's always good to hear different peoples' preparation methods.

haha yeah I know mate. Quite surprised I didnt feel guilty or anything after, as when I was cutting I was so an*l about foods. Was well worth it, and the bucket of sweets are going down to quick too! Oh wel, off to Aus tomorrow so I might as well enjoy my last few days with the family.

Yeah I always try new oat recipes when I see them on here, like adding the egg whites with apple/cinnamon. Didnt add much volume for me, well not enough to want to do them on a regular basis, so will stick with what I know!

Hong Kong is gonna be torture without my bowl of oats in the morning and then before bed!

tonytoo

05-15-2011, 05:33 AM

this is an interesting thread. I realized today that after I finish cutting up I am going to have to learn how to bulk up because I don't have any muscle mass lol... am following along.

themoose333

05-15-2011, 09:16 AM

I don't think I've ever tried orange slices in oats, sounds like an interesting flavor combination. I've been on a pumpkin addiction lately

oats_addict

05-15-2011, 02:12 PM

this is an interesting thread. I realized today that after I finish cutting up I am going to have to learn how to bulk up because I don't have any muscle mass lol... am following along.

Thanks man. Yeah thats what I have done basically. Trying to build on whatever small amount of muscle I had in the first place. Best way to learn is by doing it yourself and experimenting imo. good luck with reaching your goals!

I don't think I've ever tried orange slices in oats, sounds like an interesting flavor combination. I've been on a pumpkin addiction lately

Yeah it was pretty nice actually, chocolate orange is a favourite of mine. The oats themselves could have done with some orange extract or orange peel to enforce the flavour slightly more. At least I know for next time.

Todays workout was a long, hard, tiresome one. Wasnt feeling it at all when I got down there, feel lethargic and really tired due to a poor nights sleep. Did the best of what I could:

Lower Power
Squats
90kg x6
105.5kg x5
107.5kg x4, 1
100kg x5, 5, 4, 1

Vertical Leg Press
80kg x8
90kg x5
92.5kg x6

Regular Leg Press
200kg x6
230kg x5
250kg x4 (PR!)

HS ISO Hamstring Curl
30kg x8
35kg x6 (PR)
40kg x5, 5 (PR's)

Box Squat
80kg x8
90kg x8 (PR)

Then a 2 mile walk home. Wasnt the best of workouts, but got the numbers in and improved on a few. Walk home was knackering! Since then, I havent been able to feel 'full' all day. Eaten quite a lot, blown macros and calories off again for today I think, but was the last day with the family, so I aint that bothered.

Some eats:
Nutella and Banana Proats
http://i1115.photobucket.com/albums/k548/azaere/Proatsbanana.jpg

Stacked up French Toast with Blueberry Fluff/FroYo
http://i1115.photobucket.com/albums/k548/azaere/FTwithblueberrys-1.jpg

I slow roasted a lambs shoulder for 6 hours, with shallots, garlic, thyme and a few other bits:
http://i1115.photobucket.com/albums/k548/azaere/Lamb.jpg
Completely fell apart!

Alcoholic ginger beer:
http://i1115.photobucket.com/albums/k548/azaere/Crabbies.jpg

Knocked up a Plum Crumble
http://i1115.photobucket.com/albums/k548/azaere/PlumbCrumble.jpg

....with home made custard
http://i1115.photobucket.com/albums/k548/azaere/PlumbCrumbleandcustard.jpg

Some serious comfort foods today, and I loved every mouthful of it.
Off to Hong Kong tomorrow night, as you do

oats_addict

05-16-2011, 07:16 AM

Quick Update before I leave the UK

Upper Power
Bench
80kg x6
85kg x4
90kg x2
100kg x1/2 - Spotter took it off me!
80kg x4

HS ISO Lateral Row
80kg x10
100kg x8
120kg x6, 6, 6 (PR's) + drop set 80kg x8, 40kg x10

Incline DB Bench
35kg x6, 6, 6 + drop set 27.5kg x6

HS ISO Lateral Front Lat Pulldown
80kg x8
100kg x5
80kg x8, 8

Curl
40kg x5, 5, 5 + drop set 30kg x6

HS Pullover Machine
80kg x10
100kg x6, 6

HS Standing Shrug
80kg x10, 10

Smith CGBP SS DB Curls
70kg x8 // 15kg DB's x10
72.5kg x8 // 17.5kg DB's x8

Bit of a random session. Was determined to get 100kg bench, been a long term goal of mine and I think its more psychological as to why I cant lift it. Some random spotter took it off me today, not sure if I would have got it up though. Livid!

Some eats so far
Chocolate Overnight Oats with a nanna
http://i1115.photobucket.com/albums/k548/azaere/photo-1.jpg

Pizza Express Pizza
http://i1115.photobucket.com/albums/k548/azaere/photo1.jpg
Thing was huge!

Off to the airport I go!

R_V_P

05-16-2011, 08:27 AM

the lamb shoulder............

http://blogs.southflorida.com/citylink_dansweeney/homer-drool.gif

Have a safe journey!

oats_addict

05-18-2011, 09:56 AM

the lamb shoulder............
Have a safe journey!

Was amazing. Cheers man

Made it to HK fine. Lack of sleep on the plane + jet lag suuuucks! Wide awake at 1am here and I have to make my way to the airport at 6am to go Aus. Thought I might as well update with some food.

Roasted Goose, Honey Roasted Pork and Boiled Rice
http://i1115.photobucket.com/albums/k548/azaere/IMG_1934.jpg

Some Dim Sum - Shrimp / Shrimp and Pork
http://i1115.photobucket.com/albums/k548/azaere/IMG_1935.jpg

Scrambled Egg and toast with Ham Macaroni - Had it recommended by loads of people and was well worth it. The egg was munch
http://i1115.photobucket.com/albums/k548/azaere/IMG_1937.jpg

Strawberry Oero - not staged at all!
http://i1115.photobucket.com/albums/k548/azaere/IMG_2053.jpg

Hit up a buffet for lunch; One of the MANY plates of sushi/sashimi I had
http://i1115.photobucket.com/albums/k548/azaere/IMG_2074.jpg

One of the MANY dessert plates
http://i1115.photobucket.com/albums/k548/azaere/IMG_2078.jpg

Mad good flavour - never heard of it and was well impressed
http://i1115.photobucket.com/albums/k548/azaere/IMG_2096.jpg

Liquid Dinner
http://i1115.photobucket.com/albums/k548/azaere/IMG_2211.jpg

brentbonifasold

05-18-2011, 04:32 PM

hows the bulk going bro?

zstanton

05-18-2011, 05:23 PM

blueberry fluff/french toast looks amazing!!!

oats_addict

05-24-2011, 12:33 AM

hows the bulk going bro?

Hey man, bulking has taken a slight delay, what with my move to Sydney, but im now a bit more settled and have gym access, eating better so its back on track!
Hows your training? Avi and cut log was mad good! Whats next?

blueberry fluff/french toast looks amazing!!!

Was mad good mate, could murder some now!

Right! Im back and still in the competition I hope!! Can someone aware me if there has been any updates or announcements regarding the comp?
I went to the gym the other day, felt so weak and sh*tty. Weird as I have only been out of there a week.
Nutrition has been quite bad/average but its getting back on track and ill be able to monitor cals more now.
Hitting the gym in a couple of hours and gonna try lift the same numbers that I done in my last sessions to see what the difference is.

Anything I need awaring on from the last week? Will appreciate any info.

Also, how expensive is sydney!?! Not impressed at all.

JJWheyy

05-24-2011, 01:39 PM

ive been a lurker, good to see youre back man, grats on the move to aus (i live in the uk and like the idea).

looking forward to some gym action :)

Bnizzle163

05-24-2011, 02:17 PM

Glad to see you're back on the bulk train.

You sure love oats, don't you? :)

oats_addict

05-24-2011, 04:45 PM

ive been a lurker, good to see youre back man, grats on the move to aus (i live in the uk and like the idea).

looking forward to some gym action :)

Nice one mate, yeah it was a big move, just need to settle into a job, my own place and ill be sweet.

Glad to see you're back on the bulk train.

You sure love oats, don't you? :)

Feels good to be back. Gonna be up'ing my cals for sure from now on. Need to get my bulk on.

haha I just love the satiety, potential mix-ins and cost of them! Eating some overnight oats now as it happens.

pusher22

05-24-2011, 10:31 PM

oats_addict

05-25-2011, 02:17 AM

Hi mate, really enjoying the thread.

How is your cal intake and macros going at the moment? Are you seeing much of a bulk at 2500 cals?

I have the same height & weight to yourself and am about to embark on a slow bulk on IF. Have been maintaining at around 2300 for about 6 months now.

Cheers

Hey man thanks for the input.
Well in the UK i was hitting 2300-2400cals and lifts were gradually increasing, nothing major though.
Im truely bored of being 'small' now and seriously want to grow. Im gonna be upping my cals to around 2800 for a while and see what impact that has.

Wow sydney weather sucks at the moment, hasnt stopped raining and with no job and limited funds for the time being, only so much you can do!

Lower Hypertrophy day today at the gym, felt good to be back, but lifts were somewhat randomly good/bad.
Squats
60kg x10
85kg x10, 8
90kg x8, 6, 6
80kg x8

Leg Extension (life fitness)
55kg x12
65kg x10
75kg x10, 10

Hack Squat
60kg x8
70kg x8

Leg Press
160kg x8
200kg x6, 5

Hamstring Curl
4th plate hole x10
5th x6 with a 3rd x8 drop set.

I was shattered! Quads were humming after the leg extensions, probably due to the quite high volume of squats. Was dissappointed with leg press, maybe as its a different machine, f*ck knows, but that needs to get up again.

Macros for today are roughly 180g P / 50g F / 225g C / 2100 cals. Seems strangely low, considering how full I am for a change but will make sure I get stuck into the PB before I go bed.
I have pics but my internet at the moment is pony, so wont upload them.
Had Kangaroo for the first time tonight, had 4 Kanga Bangas. Not bad at all for the protein/price scale of things, tasted nicer with a bit of ketchup though. Think ill be getting these on the regular.

pusher22

05-25-2011, 09:13 PM

Hey man thanks for the input.
Well in the UK i was hitting 2300-2400cals and lifts were gradually increasing, nothing major though.
Im truely bored of being 'small' now and seriously want to grow. Im gonna be upping my cals to around 2800 for a while and see what impact that has.

Wow sydney weather sucks at the moment, hasnt stopped raining and with no job and limited funds for the time being, only so much you can do!

Lower Hypertrophy day today at the gym, felt good to be back, but lifts were somewhat randomly good/bad.
Squats
60kg x10
85kg x10, 8
90kg x8, 6, 6
80kg x8

Leg Extension (life fitness)
55kg x12
65kg x10
75kg x10, 10

Hack Squat
60kg x8
70kg x8

Leg Press
160kg x8
200kg x6, 5

Hamstring Curl
4th plate hole x10
5th x6 with a 3rd x8 drop set.

I was shattered! Quads were humming after the leg extensions, probably due to the quite high volume of squats. Was dissappointed with leg press, maybe as its a different machine, f*ck knows, but that needs to get up again.

Macros for today are roughly 180g P / 50g F / 225g C / 2100 cals. Seems strangely low, considering how full I am for a change but will make sure I get stuck into the PB before I go bed.
I have pics but my internet at the moment is pony, so wont upload them.
Had Kangaroo for the first time tonight, had 4 Kanga Bangas. Not bad at all for the protein/price scale of things, tasted nicer with a bit of ketchup though. Think ill be getting these on the regular.

Cheers

Sydney is a great city - I'm sure the weather will turn around. And get onto that kanga!

Will keep checking back with interest!

oats_addict

05-26-2011, 04:19 AM

Cheers
Sydney is a great city - I'm sure the weather will turn around. And get onto that kanga!
Will keep checking back with interest!

Go for it!

Yep more Kanga Banga's today for lunch. Will be going to Woolies tomorrow to get some more of those bad boys. Not sure whether to risk getting the roo mince, think ill take the plunge at some point.

Chest and Shoulders Hypertrophy
30kg x8
32.5kg x8
37.5kg x6
35kg x6
32.5kg x8, 6

BB Bicep Curl
30kg x12, 12, 12 (PR's)

BW Dips ss Press Ups
x15 // x8
x10 // x6

Life Fitness Seated Bicep Curl
20kg x10
30kg x10
32.5kg x8, 8

I was then waiting for the Smith Machine to do some incline benching, but missing my spot, so kept busy by doing 2 sets each on cable flyes, machine incline press, incline flyes then I finally got on the smith and my tri's were shot, so just did some negatives with 60kg.

Lifts are still a bit meh compared to my last few sessions in the UK, but they should be back to normal by next week hopefully. New gym has a pony air con system and i struggle to work out when I am too hot, so shall see what the minimum clothing requirements are.

Cals today should be around 2500 at the moment, but I did a ton of walking looking at a flat to move into, which turned out to be a complete waste of time, so got some calorie chasing to do.

Some boring eats over the last 2 days, well similar:
Chicken & Egg Pizza on Lebanese bread
http://i1115.photobucket.com/albums/k548/azaere/IMG_8313.jpg

Kanga Bangas, 3 way sweet potato (PB / Full fat cream cheese / cinnamon) and broc
http://i1115.photobucket.com/albums/k548/azaere/IMG_8314.jpg

Chicken & Sweetcorn Pizza on Lebo Bread
http://i1115.photobucket.com/albums/k548/azaere/IMG_8317.jpg

Kanga Bangas, Sweet Pot fries and Broc
http://i1115.photobucket.com/albums/k548/azaere/IMG_8315.jpg

Grabbed this on my walk back from Bondi Beach after a review by AlwaysTryin, not too bad at all...
http://i1115.photobucket.com/albums/k548/azaere/IMG_2422.jpg
I kinda dig the cold/soggy biscuit and ice cream combo

oats_addict

05-27-2011, 04:22 AM

Rest day today, but did a fair share of walking. Havent really tracked cals at all, but im sure im under/there or there abouts.
Since coming to Aus, my appetite has shrunk big time. Weird how i am not hungry all the time now, no idea why.
FINALLY got myself some sriracha!!!!
http://i1115.photobucket.com/albums/k548/azaere/IMG_8333.jpg

Picked up some konyaku noodles too. I ate them in Japan a lot, unknowingly that they were so low cal. They were silly cheap over there, wish I picked up on it at the time. Gonna have some eggs in a min just to try the sauce.

Some of todays other eats
Breakfast - Proats, PB and white choc TimTam
http://i1115.photobucket.com/albums/k548/azaere/IMG_8318.jpg

Lunch - Tuna and Sweetcorn Pizza with mustard on Lebo bread, Sushi box and apple
http://i1115.photobucket.com/albums/k548/azaere/IMG_8319.jpg

Fancied some more sushi. One Eel and one teriyaki chicken
http://i1115.photobucket.com/albums/k548/azaere/IMG_8322.jpg

Read about this stuff called snow ice, fancied trying it. Its well similar to ice cream, but not gelato type. For this serving its, 128kcals and like 2.8g fat. This was huge too and tasted pretty good, got peanut flavour.
http://i1115.photobucket.com/albums/k548/azaere/IMG_8330.jpg

Had some of these custard puff balls too. Dam good.
http://i1115.photobucket.com/albums/k548/azaere/IMG_8326.jpg

Gooood foods today, stuffed but need more cals im sure....

Shazriki

05-27-2011, 04:40 AM

Holy fuk at that ice cream. wouldsmashsolo/10

oats_addict

05-27-2011, 04:51 AM

Holy fuk at that ice cream. wouldsmashsolo/10

yeah man was good, was fluffy on the spoon, but as soon as you eat it, it goes to ice cream consistency. Bit pricey at $5 (about £3) a go, but not bad for a novelty when out. Considering there are gelato stores on every corner over here, and being such a huuuge ice cream/gelato fan, this is a decent alternative for sure. Will hit up strawberry next.

On a side note, good job i dont count calories to the T, just cracked an egg that had 2 yolks in. Scared the sh*t out of me! Would you count 2 yolks and reduce the whites??
Confuseddownsyndromeguy.jpg

On another side note, Sriracha....
http://files.sharenator.com/aww_yeah_resurrection-s250x196-170627-535.png

Shazriki

05-27-2011, 05:07 AM

On a side note, good job i dont count calories to the T, just cracked an egg that had 2 yolks in. Scared the sh*t out of me! Would you count 2 yolks and reduce the whites??
Confuseddownsyndromeguy.jpg

Actually lol'd at this. Congratulations, you've got twins! I would count two eggs in terms of fat and give yourself a bit of free protein powder on the side, it will come to about the same.

oats_addict

05-28-2011, 02:55 PM

Forgot to update yesterday, ended up watching the first Lord of the Rings again, epic film.

Lower Power
Squats
90kg x6
100kg x6
110kg x3, 3
100kg x6

Leg Curl
5 plates x5, 5, 5

Leg Press
160kg x6
200kg x5
210kg x6, 5
220kg x5
230kg x5
240kg x5
250kg x4

Deadlift
100kg x5

Hack Squat
80kg x6
90kg x5

Then did some calfs and abs briefly. Didnt intend on doing that many sets on Leg Press and I am sure that the angle of the machine here is steeper than the one im used too, but thought f*ck it and kept going. Matched my PR, which I am happy with as I reckon I can surpass it next week. Not a fan of deadlifts, but fancied a quick set. Might start doing them every now and then, but wont make space in my routine for them.

Foods were good again. I love trying to 'justify' eating more because of the bulk, but I know im not completely destroying my cal limits. Should really start tracking the cals closer, but its hard when I randomly fancy some sushi etc.

Breakfast no.2 - bowl of oats, muesli and nutri-grain cereal in a whey shake
http://i1115.photobucket.com/albums/k548/azaere/IMG_8334.jpg

Kanga Banga's, sweet pots and veggies
http://i1115.photobucket.com/albums/k548/azaere/IMG_8335.jpg

PWO Sushi and apple
http://i1115.photobucket.com/albums/k548/azaere/IMG_8336.jpg

Massive steak (around 400g raw), brown rice with sweetcorn and soy sauce and veggies
http://i1115.photobucket.com/albums/k548/azaere/IMG_8339.jpg

Also, Port Rum flavour Aeroplane Jelly Lite is muuuunch!

About to have breakfast, hit up power upper, watch UFC then head to town to check out some more sites.

Bnizzle163

05-28-2011, 03:55 PM

Isn't sriracha awesome? :D Both eats and lifts are looking good dude. Keep doing ya thang!

SideSteal

05-28-2011, 09:46 PM

Isn't sriracha awesome?

Hell yes it is. Bringing a full bottle with me on vacation next week, because the half empty one isn't enough =)

Oats: Good log man, the food pics are awesome and GL on your progress!

jaaz7

05-29-2011, 01:17 PM

Kanga Bangas look good! do you notice eating more on leg day?

oats_addict

05-29-2011, 03:02 PM

Isn't sriracha awesome? :D Both eats and lifts are looking good dude. Keep doing ya thang!

haha yeah good to finally find something hot and tasty

Hell yes it is. Bringing a full bottle with me on vacation next week, because the half empty one isn't enough =)

Oats: Good log man, the food pics are awesome and GL on your progress!

Thanks man. Taking just one bottle?? I dont believe you!

Kanga Bangas look good! do you notice eating more on leg day?

They're cheap, low fat (so more PB) and pack some protein, win win. Yeah my appetite is huge on legs day, especially late at night. As soon as I start my job and move into my own place, ill start tracking cals closer so I can see just how much I am eating.

Yesterday's update:
Watch the 2nd LOTR last night, whilst working my way through 500g Yoplait ForMe Strawberry yoghurt (not as good as the 'nana and honey) and a English Toffee Skinny Cow (meh), hence updating now.

Upper Power

DB Bench
32.5kg x8
37.5kg x6
40kg x4, 4 (PR)
35kg x7

Smith BTN Military Press
30kg x8
50kg x8
65kg x6
70kg x6, 6
75kg x4

Reverse at Pull down Life Fitness machine
30kg x8
45kg x8
60kg x6
65kg x6
70kg x6

HS Seated Bicep Curl
35kg x8
40kg x6, 6 (PR)
42.5kg x4 (PR)

Smith Incline Bench
70kg x8
80kg x6, 6 (PR)
90kg x2 (PR)

FINALLY I get to see a decent strength increase again! Well chuffed with this workout, never thought I could shoulder press that much, albeit on the smith machine, I am happy. Smith Bench took a massive leap too and im sure DB bench are PR's.
Loved the reverse lat pull down, after seeing Webber and a few others doing it on here, it hits the lats so much more than regular lat pull down. Permanent change for sure.

Some of yesterdays eats:
Delayed PWO Subway Footlong Ham (no cheese) sub on wheat with all the salad, and a blob of Sriracha.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2499.jpg

Went into Sydney to check out the wildlife centre and light festival, got hungry and fancied some seafood.
Squid and tomato salad
http://i1115.photobucket.com/albums/k548/azaere/IMG_2617.jpg

Prawn and avocado salad
http://i1115.photobucket.com/albums/k548/azaere/IMG_2618.jpg

Been thunder storms since yesterday evening here (now 8am) but I cant bare to sit inside all day, so might go do some cardio and abs - meaning I can eat more, happy days!

oats_addict

05-30-2011, 06:58 AM

Daaaam it hasnt stopped raining all day. Went to the gym, done some abs and about 100 cals worth of cardio before getting bored. I have eaten like a true champ too.
Breakfast was 100g overnight proats, came back from gym and had this, Kanga Banga's, 'shroom/corn/egg fried brown rice and veg
http://i1115.photobucket.com/albums/k548/azaere/IMG_8369-1.jpg

Then had a bowl of proats with a ton of PB and dark chocolate rum and raisin/white chocolate tim tams, similar to this one I have just eaten. In between those was a fat steak with mash potato and I think I am about to have some more oats and some yoghurt, like a boss.
http://i1115.photobucket.com/albums/k548/azaere/IMG_8362.jpg

Shazriki

05-30-2011, 07:38 AM

oats_addict

05-30-2011, 03:10 PM

Digging the hell outta that fried rice mate, good stuff. Also I'm battling a major infatuation with oats lately. I almost need to have them every day. Although fitting them in the macros today will be tricky stuff xD

GREAT lifting incidentally on your last update. Strong chesticles you got there.

Yeah was really good, smothered it in soy sauce and got it down the hatch. No complaints. Haha I know what you mean about the oats, I HAVE to have them daily or I feel the need to binge on them, no other food does that to me.
Thanks man, although I feel my chest is my weakest part, just doesn't seem to grow so I need to work on it the most.

oats_addict

05-31-2011, 02:52 PM

Yesterday was a gooood day! Gym session went really well despite slight DOMS in the shoulders, ate a ton of food, walked about 15+kms and then went and saw Hangover 2.

Back and Shoulders Hypertrophy
DB Shoulder Press
30kg x10
32.5kg x8, 8
30kg x8

DB Incline Single Arm Row
35kg x10, 12, 12 (PR's)

Lateral Raises
10kg x12, 10, 10

Reverse Lat Pulldown - 25 seconds rest
60kg x8, 8, 6 (PR's)
50kg x6

Smith BTN Military Press
60kg x8
70kg x8, 7, 6 (PR's)

BB Shrugs
50kg x12
90kg x12, 12

Fairly Wide Grip Pull Ups
BW x5, 4

Inverted Rows
BW x8, 6

So yeah had slight DOMS in my shoulders from the power workout a few days ago, but still managed a few new PR's. The 25secs rests on the reverse lat pulldown were a killer, makes me think that my rest pauses before were probably too long, so I am gonna try and reduce them, but not as far down as 25 seconds!
Lat raises hurt like a b*tch today. I lowered the weight and tightened the form, which is why I think I felt it more, rather than just swinging the DB's around.
Inverted rows at the end were just an attempt to fatigue the muscles further, forgot how effective they are, I used to love doing these when I couldn't do any pull ups. Great foundation exercise IMO.

The eats. Well as I walked the 15+kms today, it gave me an extra few hundred cals to play with. Bring on the oats! I had one of the 'Boost' Gym Junkies smoothies today. For 320cals, $6, only 15g protein and a very weak strawberry/banana taste, I wasnt best pleased.

Lunch - Tuna Stirfry with konyaku noodles.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2696.jpg
Noodles are ok, they absorb the flavours well and are a good replacement for real noodles if dieting, but I doubt ill be using them again.

Dinner - Herb & Garlic 'roo steaks (cooked rare), Sweet Pot mash and veg.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2699.jpg
Will be having these much more from now on. Kangaroo is great.

New Kit Kat Cookies and Cream Chunkie in Oats
http://i1115.photobucket.com/albums/k548/azaere/IMG_2713.jpg
Was alright.

Anyone tried the Pods snickers? I was gonna work my way through a bag of those yesterday but went for the kit kat and 300g grapes instead. They look good but for 900cals a bag, I wanna make sure they will be worth it.

brosephstalin1

05-31-2011, 02:54 PM

holy sh** bro whatd you put in the oats!

oats_addict

06-01-2011, 04:17 AM

holy sh** bro whatd you put in the oats!

haha its the new Cookies and Cream KitKat Chunky. Was pretty meh tbh. Nutrageous is still the best oats chocolate bar mix in I have tried so far. Next will hopefully be either the Peanut Butter or Almond flavour Snickers.

Well todays session was mad. I was pumped and wanted to smash all previous PR's, which I think I did....

Lower Hypertrophy
Squats
70kg x12
80kg x12
90kg x10, 10, 8 (PR's)

Leg Press
180kg x12
200kg x12 (PR)
220kg x10 (PR)
230kg x8 (PR)

Hamstring Leg Curl
5th Plate x6
4th Plate x10, 10, 10 (PR's)

Hack Squat
80kg x8, 8 (PR)

Walking Lunges
40 (20 each leg) x2

Well yeah looks like I smashed it today, buzzing. I followed this with some calf raises and some ab work. Legs are finally starting to show signs of growing too, which I am really happy with. I kept the rest pauses reasonably short and kept a strong focus throughout. The 230kg x8 on Leg Press beat by 'Lower Power' Leg Press PR too, so looking forward to seeing some big strength increases on my next LP session.

Some good foods today too,
Wholemeal Crumpet French Toast with Passion Fruit Yoghurt
http://i1115.photobucket.com/albums/k548/azaere/IMG_2719.jpg

Kangaroo Nigiri's! Some with wholegrain mustard in place of wasabi and some with sriracha. Will be doing this a lot more often, was muuuunch!
http://i1115.photobucket.com/albums/k548/azaere/IMG_2720.jpg

Shazriki

06-01-2011, 04:42 AM

oats_addict

06-01-2011, 05:21 AM

Nice man, everything is looking tip top down to workouts. This kangaroo meet is really intriguing. It seems to fill the same niche that horse meats fills here in Switzerland (the other other red meat) :p Cheaper than beef in Aussie too I'm guessing?

Thanks man. Yeah the 'roo really serves a purpose imo as a cheap/lean meat. I had horse in Japan and found it quite similar to beef, but I was drunk so might have been wrong. Yeah its marginally cheaper than beef, but the beef I have had so far in Aus is far far better than that of the UK.
Got some more 'roo for tomorrow, then I am going to try my hand at cooking veal. Never had that before but its in all the supermarkets here.

Before bed oats with mix in, Whittakers Roasted Almond Gold. Solid mix in! No complaints really except I think it would be much nicer if it was a dark chocolate.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2733.jpg

oats_addict

06-02-2011, 04:54 AM

Solid day again today, smashing those PR's.

Chest and Arms Hypertrophy
DB Bench
32.5kg x10
35kg x8, 8, 8 (All PR's)

Smith Incline Bench
70kg x10 (PR)
80kg x8, 8 (PR's)

HS Seated Bicep Curl
32.5kg x10
35kg x8, 8 (PR's)
37.5kg x7 (PR)

Dips
BW x8
BW+20kg x9, 8
BW x8

Flat DB Flyes
15kg x8, 8

Smashed PR's all over the show. Cal increase was without doubt a good shout. Slight mood increase too, so it was needed. Happy days!

Standard bowl of proats for breakfast, followed by the ^french toast and yoghurt. Then Salmon+Avo Sushi and apple:
http://i1115.photobucket.com/albums/k548/azaere/IMG_2736.jpg

Kangaroo in Herbs & Garlic, Sweet Pot mash and veg. 'Roo steaks are mint!
http://i1115.photobucket.com/albums/k548/azaere/IMG_2739.jpg

Just finished off with a bowl of oats with some PB and White TimTams - cracking combo!

oats_addict

06-03-2011, 02:27 PM

Much needed rest day yesterday, gonna hit up Lower Power in a bit before another long shift at work. On my feet all day at work, so would love to see my expenditure, time to look into a bodybugg or body media. Any Aussies know the best place for them? Amazon??

1 Cup sushi rice, 440g Steak and veg
http://i1115.photobucket.com/albums/k548/azaere/IMG_2741.jpg

Late night calorie chasing - Mars Red in oats and an apple
http://i1115.photobucket.com/albums/k548/azaere/IMG_2742.jpg

The nougat in the Mars tasted f*cking great in the oats - definite recommendation there.

Matt1991

06-03-2011, 02:41 PM

hey man, what's mars red?

ian0789

06-03-2011, 03:46 PM

"Kangaroo"

FAWK YOU ALL. Really I so want to eat one of those bastards! It is probably the only thing in the world I want to do more other then Kung-Fu Chop an old person.

oats_addict

06-04-2011, 04:02 AM

hey man, what's mars red?

It was 30% less fat than the original one. Tasted exactly the same imo, only bought it because it was on offer. Tasted great in oats.

"Kangaroo"

FAWK YOU ALL. Really I so want to eat one of those bastards! It is probably the only thing in the world I want to do more other then Kung-Fu Chop an old person.

Haha i couldnt wait to try some and now I eat it pretty much every day. Similar, but different texture to beef. IMO it has the texture of rare beef, but nice and versatile. Nom nom nom

Yet another sick sick legs work out. Was a bit pushed for time as I had work, but got a solid workout in.
Power Lower
Squat
80kg x8
90kg x6
100kg x6
110kg x5, 5 (PR!)
120kg x1 (Possible 1/2 rep, not sure on depth - PR either way)

Hack Squat
90kg x6 (PR)
100kg x6 (PR)
110kg x5 (PR!)

Leg Press
200kg x8
230kg x6 (PR)
250kg x6 (PR)
260kg x4, 3 (PR's!!)

DB SLDL
30kg x8
35kg x6

Hamstring Leg Curl
5 Plates x6
5 1/2 Plates x5 (PR)

Shattered a load of PR's today, big time. Im absolutely stoked about the increase in Leg Press and Hack Squats. Hoping this increased motivation and strength carries over to tomorrow.

Tried some coconut water tonight - tasted f*cking gross. I love coconut too, so was quite surprised. Did not like the young flesh on it either. Big time disappointed.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2744.jpg

To make up for that mess^, Snickers and a Peanut Bounce (protein 'ball') in a cup of proats.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2747.jpg
Snickers was spot on. Bounce was way too chewy.

ian0789

06-04-2011, 04:13 AM

IDK what the **** that is but coconut water should not look like mud butt.....

oats_addict

06-04-2011, 04:51 AM

IDK what the **** that is but coconut water should not look like mud butt.....

haha jokes, but it has a slight pink/moody colour because of the young coconut flesh, which is pink, and the shadow/lighting makes it look darker. Tasted as bad as it looks bro.

oats_addict

06-05-2011, 04:40 PM

Smashed it again yesterday.

Upper Power
DB Bench
35kg x10
42.5kg x3 (first time ever attempting 42.5kg)
40kg x5, 4, 4 (PR's)

Seated Row
80kg x8
90kg x8
100kg x6, 5, 5 (PR's)

Reverse Lat Pulldown
65kg x8 (PR)
70kg x4

Seated HS Bicep Curl
40kg x8 (PR)
45kg x4, 4 (PR's)

Smith BTN Military Press
80kg x6, 6, 5 (PR's)
75kg x6 (PR)

Smith Incline Bench
75kg
80kg
90kg x4 (PR)
100kg x2 (PR)

Inverted Row - 20 secs rest
BW x8, 8, 6

Not sure what I am doing, but lifts are going up at a mad pace. Eating at roughly 3000cals a day, hitting minimum 180g P and 60g F and making the rest up.

Only one food pic from yesterday, loving the french toast wholemeal crumpets with yoghurt.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2748.jpg

Rest day today, might go hit some abs and think I am gonna do the Bondi to Coogee Beach walk, which is roughly 6km each way, meaning I get to pack down more food!

ian0789

06-05-2011, 04:43 PM

Rest day today, might go hit some abs and think I am gonna do the Bondi to Coogee Beach walk, which is roughly 6km each way, meaning I get to pack down more food!

ROFL! You know its funny but sad at the same time.... Since I have gotten my Bodybugg I find my self doing random crap just to get my burn up so I can eat food...... I think there might be something wrong with me 0.o

Will be sitting around and think.... ****! I could use some fluff and popcorn.... TANNER we are going for a walk! On the + side my pit is one lean mother fooker from all this damn walking I have been making him do... Yet he seems to not mind it.

Bnizzle163

06-05-2011, 06:48 PM

oats_addict

06-06-2011, 03:51 PM

ROFL! You know its funny but sad at the same time.... Since I have gotten my Bodybugg I find my self doing random crap just to get my burn up so I can eat food...... I think there might be something wrong with me 0.o

Will be sitting around and think.... ****! I could use some fluff and popcorn.... TANNER we are going for a walk! On the + side my pit is one lean mother fooker from all this damn walking I have been making him do... Yet he seems to not mind it.

Dude that french toast looks awesome! Also, I just got my bodymedia yesterday so I know exactly what Ian is saying lol. If I'm doing homework or in front of the computer, I'm always fidgeting now (more so that normal. and I fidget a lot! lol)

Yeah this is exactly what ill be doing. "Ah how many cals will I burn if i walk to the supermarket late at night compared to early in the morning" sort of thing haha. On the look out for one, bodymedia seems to be the one to go for.
Gonna do some searching and see what deals I can get.

Pretty good rest day yesterday, did some abs, walked a fair bit and saw the new X-Men film. Not being a massive X-Men fan, I still found it pretty good and action filled. Would recommend.

A cup of Sushi Rice + a raw egg thrown in and left to 'steam' for 5 minutes. Love it!
http://i1115.photobucket.com/albums/k548/azaere/IMG_2749.jpg

Some of the egg, kanga bangas and veg. All the rice wouldnt fit on the plate haha
http://i1115.photobucket.com/albums/k548/azaere/IMG_2750.jpg

Proats and Almond Snickers
http://i1115.photobucket.com/albums/k548/azaere/IMG_2791.jpg
Not overlly 'almondy', so wont be trying again. Original snickers was way better.

Not sure what bar to try next in my oats - any suggestions?

Just about the check out on the BodyMedia site and realise they dont deliver to Aus or the UK. Gonna need to find someone in the states to help me out. ffuuuu

ian0789

06-06-2011, 04:06 PM

Dude that french toast looks awesome! Also, I just got my bodymedia yesterday so I know exactly what Ian is saying lol. If I'm doing homework or in front of the computer, I'm always fidgeting now (more so that normal. and I fidget a lot! lol)

ROFL! How much do you freaking love it man. I cant get enough of it!

Eats look hot man! kanga bangas, What de fook is that? What ever it is.... Looks good to me!

I dont eat candy bars but for oats.... Man I am loving my morning eats. 60g Oats, 244g Pumpkin, 28g Pro, 210g Frozen Mixed Fruit, 4g Cinnamon.

Soooo good and massive volume.

pusher22

06-06-2011, 07:44 PM

3000 cals! Quite a big jump!

How's your weight going with the move upwards?

Not sure what I am doing, but lifts are going up at a mad pace. Eating at roughly 3000cals a day, hitting minimum 180g P and 60g F and making the rest up.

Bnizzle163

06-06-2011, 08:41 PM

Dude, I would definitely go the body media route IMO. Bodybugg is great too, but I love the added sleep feature on the BM fit :)

Webber91

06-07-2011, 12:08 AM

OMG WHITTAKERS = TEH SEX!

The coconut one is my favourite by far. If you want dark chocolate, they have a dark chocolate peanut one too.

I'm sure as you've figured out...STAY CLEAR OF THOSE BOUNCE BALLS. We sell them at work...phucking rank.

Have you tried the cajun bbq or bush plumb roo steaks? They're both really solid too.

Oh and one more thing...since you're now an official semi-aussie, what's your opinion? Violet Crumble or Crunchie.

^^^Choose wisely.

InfinityBeyond

06-07-2011, 01:27 AM

I enjoy the hell out of your log man,
those wholemeal crumpets looked lovely - never even seen wholemeal crumpets before.
I actually hate crumpets, but I wonder if they're a different thing in the US.
Anyway, just wanted to let you now that I'm totally sub'd.

oats_addict

06-07-2011, 05:59 AM

ROFL! How much do you freaking love it man. I cant get enough of it!
Eats look hot man! kanga bangas, What de fook is that? What ever it is.... Looks good to me!
I dont eat candy bars but for oats.... Man I am loving my morning eats. 60g Oats, 244g Pumpkin, 28g Pro, 210g Frozen Mixed Fruit, 4g Cinnamon.

Soooo good and massive volume.

Haha they are Kangaroo sausages. About 10g P and minimal fats and carbs per sausage. Taste decent too, especially with some mustard.
Yeah I keep meaning to cook up a batch of pumpkin to do pumpkin oats again, will do it over the next few days no doubt, thanks for the reminder.

3000 cals! Quite a big jump!

How's your weight going with the move upwards?

This last week or so has seen me start my job, where I am standing behind a reception desk for 7-8 hours a day. Not overlly active, but more so than sitting at a desk, plus a workout. Figured 3k would be a good start. I honestly havent weighed myself properly since being over here (3 weeks now). Dont have one at my friends house where I am staying and no point in weighing myself at the gym as I have ridiculous fluctuations.
Mirror is showing maybe slight increases in BF, not drastic and depending on my water bloat and lighting, I can sometimes see potential abs, so I am still happy.

What cals you hitting at the moment?

Dude, I would definitely go the body media route IMO. Bodybugg is great too, but I love the added sleep feature on the BM fit :)

My dad is over in Canada at the moment for the F1 grand prix, so gonna get it delivered to his hotel hopefully, for him to then post over here when he gets home. So hoping 2-3 weeks ill have one.

OMG WHITTAKERS = TEH SEX!

The coconut one is my favourite by far. If you want dark chocolate, they have a dark chocolate peanut one too.

I'm sure as you've figured out...STAY CLEAR OF THOSE BOUNCE BALLS. We sell them at work...phucking rank.

Have you tried the cajun bbq or bush plumb roo steaks? They're both really solid too.

Oh and one more thing...since you're now an official semi-aussie, what's your opinion? Violet Crumble or Crunchie.

^^^Choose wisely.

Yeah that whittakers bar was nice, gonna try the dark chocolate one next.
The peanut bounce ball was really bad, so so chewy and lacked flavour. Almond one is decent I think but I love the flavour of the green one. Tastes just like marzipan, but now i have tried them all, I wont be getting them again, they lured me in!

Nah I remember seeing the bush plumb roo once, but havent seen them since, im on the look out!
not gonna lie bro, Violet Crumble or Crunchie mean nothing to me. Crunchie as in the chocolate bar?? Aware me man haha

I enjoy the hell out of your log man,
those wholemeal crumpets looked lovely - never even seen wholemeal crumpets before.
I actually hate crumpets, but I wonder if they're a different thing in the US.
Anyway, just wanted to let you now that I'm totally sub'd.

Cheers bro.
The crumpets are on the menu for tomorrow too, they are munch. Well popular over here, more so than the UK. Makes me proud they call them 'English Crumpets' and 'English Muffins' haha.

oats_addict

06-07-2011, 06:15 AM

Well woke up today totally pumped for the gym, but when I got there, the coffee had worn off and I struggled with focus, but did my best. Started off well, but somewhat went slightly downhill along with my concentration.

Back and Shoulders Hypertrophy
Smith BTN Military Press
60kg x8
70kg x10 (PR)
75kg x8, 6 (PR)
70kg x8
60kg x6

Single Arm Incline DB Row
35kg x12
37.5kg x8, 8 (PR's)

Arnie Press
25kg x8,8

Seated Low Row
80kg x10, 8, 8, 8 (PR)

BB Curl
30kg x12, 12

Inverted Row
BW x8, 7

Wasn't the worst work out, but wasn't the best. Still got a few new PR's and I am loving the Smith BTN Military Press, working wonders. After the session I had a nice 8 hour shift on my feet.

Some food:
3/4 Cup Sushi Rice, half a rotisserie chicken, an egg and veg. Loved this.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2796.jpg

'Slim' Low Carb protein bar and PB in oats. Not bad.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2798.jpg

oats_addict

06-08-2011, 06:01 AM

Not a good day today, completely f*cked my back doing squats. Was fuming! Got to my second working set and had a really sharp pain in the lower area and couldnt move for a while. Took it easy for a few minutes, tried a light hack squat but didnt want to push it too hard, tried leg press and it hurt too. But figured I could do single leg press without and pain, so cracked on with that for the first time, loved it. So here is how it went....

Lower Hypertrophy
Squat
80kg x12
90kg x10 (PR), 4 (then back went)

Single Leg, Leg Press
40kg x10 per leg
50kg x10
60kg x10
70kg x10
80kg x10
90kg x10
100kg x6, 6

Hamstring Les Curl
4 Plates x10 (PR)
4 1/2 Plates x8 (PR)
4 3/4 Plates x8 (PR)

Leg Extension
65kg x12
80kg x15
95kg x12

So yeah I was gutted when my back went as I was smashing it on squats and really in the mood. Still, pretty happy with the single leg leg press, will incorporate that more often and will reluctantly lay off the squats for a week.
Workout was this morning and the lower back doesnt hurt as much, but there is a slight aching pain there still.

Nevertheless, foods were spot on today, loved every one.
Chocolate WW Crumpet bread pudding - cant describe how good this was.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2801.jpg

Teriyaki chicken/Wagyu Beef Maki's and Muesli and Yoghurt.
http://i1115.photobucket.com/albums/k548/azaere/IMG_8370.jpg
This Yoghurt is from a stall in the shopping centre I work in, it is mad good, need to find out the nutritionals on it though, having it most days.

Aussie Bodies Protein Revival shake proats and PB
http://i1115.photobucket.com/albums/k548/azaere/IMG_2803.jpg

Webber91

06-08-2011, 04:40 PM

Yeah that whittakers bar was nice, gonna try the dark chocolate one next.
The peanut bounce ball was really bad, so so chewy and lacked flavour. Almond one is decent I think but I love the flavour of the green one. Tastes just like marzipan, but now i have tried them all, I wont be getting them again, they lured me in!

Nah I remember seeing the bush plumb roo once, but havent seen them since, im on the look out!
not gonna lie bro, Violet Crumble or Crunchie mean nothing to me. Crunchie as in the chocolate bar?? Aware me man haha.

Sucks about those squats bro, play it safe and be smart!

Bush plumb is great...hell, all of the marinated steaks are bomb. I've never thought of trying out a bread pudding with crumpets before...that would be epic! They'd soak up everything like crazy, I'll give it a go after prepping. :D

Violet Crumble is like Australia's version of a Crunchie bar. Have a look in coles or woolies next time you go shopping and you'll see both of them. They have different textured honeycomb, I like the VC better. It's just a general aussie argument we have here lol

Have you tried Vegemite yet?

ian0789

06-08-2011, 04:46 PM

Yeah man play it safe =( Sucks about it, I know when I tweaked something in my shoulder it set me back for a longggggg time because I wouldn't let it heal up.....

Do some back stretching to keep things moving. It took me a few good weeks of laying off heavy shoulder work and a lot of random stretching to get my shoulder back in gear.

oats_addict

06-08-2011, 07:18 PM

Sucks about those squats bro, play it safe and be smart!

Bush plumb is great...hell, all of the marinated steaks are bomb. I've never thought of trying out a bread pudding with crumpets before...that would be epic! They'd soak up everything like crazy, I'll give it a go after prepping. :D

Violet Crumble is like Australia's version of a Crunchie bar. Have a look in coles or woolies next time you go shopping and you'll see both of them. They have different textured honeycomb, I like the VC better. It's just a general aussie argument we have here lol

Have you tried Vegemite yet?

Will have a look out for them next time I go.
Man the crumpets worked a TREAT! Toast them first though, they absorb the egg much more than without toasting them. Got some of the 'roo steaks in H&G to have in a minute before work, they didnt have the other flavours.

Not a fan of vegemite, I am Marmite and proud!

Yeah man play it safe =( Sucks about it, I know when I tweaked something in my shoulder it set me back for a longggggg time because I wouldn't let it heal up.....

Do some back stretching to keep things moving. It took me a few good weeks of laying off heavy shoulder work and a lot of random stretching to get my shoulder back in gear.

Yeah, its just so frustrating aint it, especially as when you are in the mood and know you could go heavier.

Funny you should suggest that, I just got back from a brief chest and arms workout and a pilates class. Dammmmm pilates is a challenge, abs are burnt to shreds. Some of the stretches and exercises felt great for my back and it has definitely relaxed it a bit more. Gonna lay of squats for a week and see how it goes. Leg Press all the way!

pusher22

06-09-2011, 03:34 AM

This last week or so has seen me start my job, where I am standing behind a reception desk for 7-8 hours a day. Not overlly active, but more so than sitting at a desk, plus a workout. Figured 3k would be a good start. I honestly havent weighed myself properly since being over here (3 weeks now). Dont have one at my friends house where I am staying and no point in weighing myself at the gym as I have ridiculous fluctuations.
Mirror is showing maybe slight increases in BF, not drastic and depending on my water bloat and lighting, I can sometimes see potential abs, so I am still happy.

What cals you hitting at the moment?

Just switched to IF a few weeks ago and finding that my previous 2300 cal maintenance level isn't enough. Losing about half a kilo a week at the moment. Given i pretty much have identical stats as you, from your experience, step up the cals to maybe 2500?

oats_addict

06-09-2011, 05:48 AM

Just switched to IF a few weeks ago and finding that my previous 2300 cal maintenance level isn't enough. Losing about half a kilo a week at the moment. Given i pretty much have identical stats as you, from your experience, step up the cals to maybe 2500?

But i found bulking at 2500 too slow and mundane. Plus that was whilst I was at a typical 9-5 desk job, whereas now I am on my feet for 8 hours behind a reception desk, so NEAT will be slightly more.
All will be found out soon, apparently my BodyMedia is in transit and on time. So thats being delivered to my dad who is in Canada (despite BM saying they dont post to Quebec!), returning to the UK on the 15th, and will then post it out here to Aus, so hoping to have it within 2 weeks.

Chest and Arms Hypertrophy
DB Bench
30kg x8
35kg x10 (PR)
37.5kg x7, 7 (PR's)

BB Curls
30kg x10, 10, 10

Smith Incline Bench
70kg x10
80kg x10 (PR)
85kg x6, 6 (PR)

Smith CGBP
70kg x8, 8

Hour long Pilates class.
Didnt want too do too much today to try and relax the back a bit and dam that class felt great on my back, really helped stretch it out and man is that an ab workout too!
Nice long 8 hour shift and I am now shattered! Appetite has been off the charts today, probably eaten way over 3k, not bothered tbh as I am just responding to my body's needs (so I tell myself).

Herb and Garlic 'roo steaks, sweet pots and veg
http://i1115.photobucket.com/albums/k548/azaere/IMG_2806.jpg

'Carb Less' Protein bar and Oats
http://i1115.photobucket.com/albums/k548/azaere/IMG_2809.jpg
^Meh, typical protein bar.

Rest day tomorrow. Gonna make the most of it and take it easy for my backs' sake.

oats_addict

06-10-2011, 03:52 PM

Rest day yesterday, didnt do much than go to the shops and work. Really interested to see my expenditure at work.

Couple of foods
Breakfast - Standard Proats and PB, with a cup of tea
http://i1115.photobucket.com/albums/k548/azaere/IMG_2811.jpg

H&G Kangaroo, which was split over a few meals for during work
http://i1115.photobucket.com/albums/k548/azaere/IMG_2813.jpg

Chocolate and PB WW Crumpet Bread Pudding. Adding the PB made this 10x better.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2816.jpg

Proats and Marshmallows. Meh, was expecting more.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2822.jpg

Just made some of Bij's voluminous oats. Dammmmm volume! Struggling to finish it all!

oats_addict

06-11-2011, 06:52 PM

Had to have a brief workout yesterday because of work, but still got some numbers up.

Upper Power
DB Bench
30kg x10
37.5kg x7 (PR)
42.5kg x4, 4 (PR's)
40kg x4

Low Row
80kg x8
90kg x6
100kg x5, 5, 5 (PR)

Seated HS Bicep Curl
40kg x6
45kg x5, 4 (PR)

Smith BTN Military Press
70kg x8
80kg x5, 5

Smith Incline Bench
80kg 8
90kg x5 (PR)
100kg x2

Brief workout but reasonably happy with it. Gym was rammo too.

Only photo from yesterday was those voluminous oats. Serious volume!
http://i1115.photobucket.com/albums/k548/azaere/IMG_2827.jpg

Went out last night so I aint feeling too clever today. Meant to be Lower Power, but what with my slightly shifty back and hangover, I might just go gym and do some single leg leg press and see what happens from there.
Pizza from a local place is on the menu today, its got newspaper articles up in the window saying Sydneys Best Pizza, so it better be good! That and a few movies - sunday done.

Shazriki

06-12-2011, 01:22 AM

Went out last night so I aint feeling too clever today. Meant to be Lower Power, but what with my slightly shifty back and hangover, I might just go gym and do some single leg leg press and see what happens from there.
Pizza from a local place is on the menu today, its got newspaper articles up in the window saying Sydneys Best Pizza, so it better be good! That and a few movies - sunday done.

Sounds like a sunday recipe for success. And lol at the "not feeling clever," love the british slang.

oats_addict

06-12-2011, 04:33 PM

Sounds like a sunday recipe for success. And lol at the "not feeling clever," love the british slang.

Haha yep it worked a treat thats for sure. Hangover kicked in big time at the end of my workout, so could have been worse.

Just did a general Lower workout yesterday as I didnt want to put too much strain on my back, but it didnt feel too bad.

Lower
V Squats
40kg x8
70kg x8, 10, 10
80kg x10
90kg x10

Single Leg Leg Press
80kg x10
90kg x10
100kg x8, 6 (PR)

Hamstring Leg Curl
4 plates x 8, 8, 8, 8

Leg Extension
80kg x12
95kg x12
105kg x8 (PR)

I then did a load of calf work on both standing and seated calf raises. Felt good then hangover kicked in.
So I also realised that all the times I have said I have done hack squats...yeah they were V squats all along. Oops. I find V Squats hit my quads much harder than regular squats.

I am also starting to feel a little fat. Definitely have put some fat on for sure, but I still fit in all my clothes so it cant be too much. But my lifts have also all gone up recently too, so cant complain too much either.
Cant wait to finally get hold of my BMF in a week or so. I think I will go back to tracking cals closer for the first week or so with it.

Yesterdays eats.
Triple 'roo burger and veg. Had an extra burger on the side too.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2828.jpg

Lamb and feta pizza. Possibly one of the best take away pizzas I have ever eaten. The base was spot on.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2834.jpg

Rest day today, but I might go do some abs and kettlebell work. Moving into a new place tomorrow and have work after, so prob wont be able to make it to the gym then either.

Matt1991

06-13-2011, 07:07 AM

mirin that triple burger, since you are pretty much the oats don what would you say is the best mix-in you have ever had, im getting experimental this week haha.

Cheers.

oats_addict

06-13-2011, 03:54 PM

mirin that triple burger, since you are pretty much the oats don what would you say is the best mix-in you have ever had, im getting experimental this week haha.

Cheers.

Haha dunno about that man, Bniz always comes up with epic bowls on a daily basis. I like to keep mine nice and simple. The best chocolate bar mix in is Reese's Nutrageous, without a doubt.
I am not personally a fan of pop-tarts and the mega sugary cereal either. But a generic favourite flavour of mine, without being too boring is fresh fruit. Strawberry oats are muuunch.
Get creative man and mix things up, lemme know if you find any gems.

Yesterday was a rest day, but ended up going to the gym, and did 10 minutes on the elliptical (man I hate that machine) and then did 40 minutes on the treadmill, fast paced at a high incline. Was watching the F1 on the TV and got carried away, cracking race.

Few eats:
Pumpkin Oats
http://i1115.photobucket.com/albums/k548/azaere/IMG_2835.jpg

Mini Beef Burgers, Sushi Rice and Veg.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2836.jpg

Time to go move into a new place for the next few months.

ian0789

06-13-2011, 04:05 PM

You can send me some of dat Roo or I am no longer going to follow this log!

Webber91

06-13-2011, 04:49 PM

Was that pizza from Crust? They make the best takeaway pizza's I've ever had.

http://i196.photobucket.com/albums/aa63/kylewebber/2010%20INBA%20NSW/DSCN1180.jpg

ian0789

06-13-2011, 04:56 PM

Was that pizza from Crust? They make the best takeaway pizza's I've ever had.

Haha you fake and bake Son of a......

jaaz7

06-13-2011, 06:03 PM

nice man, bulk is looking good. How is your weight? Im up around 8 lbs since the start of mine(early may), but lifts are going up :)

oats_addict

06-13-2011, 07:24 PM

You can send me some of dat Roo or I am no longer going to follow this log!

Haha man the stuff is addictive. Similar price to beef but much leaner. Just gotta try the mince now.

Was that pizza from Crust? They make the best takeaway pizza's I've ever had.

Nah it was a place called Omega in Bondi. Was the nuts. Looking nice and, erm, tanned there bro haha

nice man, bulk is looking good. How is your weight? Im up around 8 lbs since the start of mine(early may), but lifts are going up :)

Cheers man. I dont actually know my weight, havent weighed in since leaving the UK. There are scales at my work/gym but dont want to go on them as it wont be a true weight and it will f*ck with me psychologically if I weigh and I have a huge fluctuation. I have definitely gained weight though, thats for sure, possibly a similar degree to yours yeah. My lifts have gone up too since eating much more, cant wait to get my BodyMedia so I can finally see my BMR. How long you planning on bulking for?

Bnizzle163

06-13-2011, 08:53 PM

Dude, how long till you get your bodymedia? I'm excited for you brah :)

drewbie57

06-13-2011, 09:55 PM

I love the food pr0n dude. Clean, fast, simple, effective, AND tasty.

Matt1991

06-14-2011, 04:34 AM

Aite man cheers, i will be sure to pick up a Reese's Nutrageous next time i see one and will let you know if i find anything amazing.

oats_addict

06-14-2011, 06:10 AM

Dude, how long till you get your bodymedia? I'm excited for you brah :)

Well my dad should be getting back to the UK from Canada today, UK time, so hopefully it will get posted tomorrow and then however long it takes for a parcel to get to Aus from the UK. I am hoping 1 week max. Dying to see my burn!

I love the food pr0n dude. Clean, fast, simple, effective, AND tasty.

Cheers man. Yeah I am not a fan of chucking loads of random stuff together, would rather appreciate and savour the flavour (cheesey as hell) of individual parts, if you get me.

Aite man cheers, i will be sure to pick up a Reese's Nutrageous next time i see one and will let you know if i find anything amazing.

Yeah man go for it, trust me on the Nutrageous. I got mine from Morrisons, along with some Reese's Cups.

No food posted for today, been a bit manic with moving and work, but it has mainly consisted of Proats, more of ydays burgers and more proats.
The only whey I am currently using is Musashi Bulk and chucked some vanilla in some cottage cheese earlier, f*king fantastic! Best vanilla protein I have tried by far.

bijsanei

06-14-2011, 11:14 AM

Soooo late on this. Sorry brah.

But subbed :)

jaaz7

06-14-2011, 04:08 PM

Cheers man. I dont actually know my weight, havent weighed in since leaving the UK. There are scales at my work/gym but dont want to go on them as it wont be a true weight and it will f*ck with me psychologically if I weigh and I have a huge fluctuation. I have definitely gained weight though, thats for sure, possibly a similar degree to yours yeah. My lifts have gone up too since eating much more, cant wait to get my BodyMedia so I can finally see my BMR. How long you planning on bulking for?

workouts are looking nice, bodymedia will be sweet I bet. I wanted to bulk to 175 and then asses and go from there, so we will see. weighed in @ 166.8 today so about a 1 1/2 more months of bulking. What about you?

pusher22

06-14-2011, 07:10 PM

[QUOTE=oats_addict;698653081]
Yesterdays eats.
Triple 'roo burger and veg. Had an extra burger on the side too.
QUOTE]

Roo burger patties from Coles?

oats_addict

06-15-2011, 03:51 AM

Soooo late on this. Sorry brah.

But subbed :)

haha all is good man, good to have on board.

workouts are looking nice, bodymedia will be sweet I bet. I wanted to bulk to 175 and then asses and go from there, so we will see. weighed in @ 166.8 today so about a 1 1/2 more months of bulking. What about you?

I was initially gonna bulk until oct/nov, but I am not sure I like the fat look again, so will re-asses in september and see from there. When I get my BM ill be able to bulk more accurately. The last month or so has been a bit mad, what with moving to Aus and living out of a suitcase etc. Will see I guess.

Roo burger patties from Coles?

Yeah man, cant remember the price, but it worked out cheaper than the banga's I think. Weren't too shabby.

Will update tomorrow morning with workout numbers and mid way photos. I dont think the photos do me any favours at all. The lighting is shocking and I was quite bloated. Not taking away the fact that I have definitely put on fat mass though, I know that haha, but was just up the gym and I can tell its not all fat. Got the fat mindset on now though, bad times but gonna continue as all my clothes still fit no problems. All my fat goes straight to my mid drift too, so makes it even worse. Top abs are still slightly visible.
Going out tonight with my new flatmates, am mega tired so dont think ill drink, but game for a big night.

oats_addict

06-15-2011, 03:52 PM

NFSC Mid Way Photos

Yes I am fully aware I have gained a fair amount of fat and lost a ton of definition on my back and abdomen. This is a similar BF level I was at this time last year. Strength has gone up, possibly not as much as I would have liked, but it was hard for the first 2 weeks or so what with moving to Aus, but I am not making excuses, I have simply just enjoyed eating too much.

Cant wait for my BM to get here so I can actually bulk more accurately. My fat gain is weird as I know I havent been above 3k calories too often and the amount of walking I do I thought would raise my NEAT, so unless I have an extremely low BMR or there is something else, (possibly thyroid as it runs through both sides of my family!!) I dont know why so much fat gain.

Looking forward to cutting already.

Oh and I suck at posing.

http://i1115.photobucket.com/albums/k548/azaere/IMG_8390.jpg

http://i1115.photobucket.com/albums/k548/azaere/IMG_8392.jpg

http://i1115.photobucket.com/albums/k548/azaere/IMG_8391.jpg

Quick comparison!
http://i1115.photobucket.com/albums/k548/azaere/beginningtomidwayprogress.jpg

Legs have filled out a fair bit, despite probably no visible difference. I feel slightly 'thicker', but that might just be the fat haha. Gotta try stay focused and not let this get to me, which will be haaaaard, especially as I have come from a borderline obese background. Joy!

ian0789

06-15-2011, 03:58 PM

Dude you look a fawk ton better tho and even if you did add on some fluff the muscle that you slapped on is well worth it!

So keep up the good work and going at it ;)

oats_addict

06-15-2011, 04:04 PM

Yesterdays Update:
So I had to sit all day and do a First Aid course, which was far from exciting. I was actually drained by the time it finished and I was due to workout. So went to the gym, via the coffee shop and had a double espresso. Double Espresso works 60% of the time, all the time.

Didnt have my notebook with me, so was really unaware of previous lifts, so I just did what I could. Dont know if I got any PR's until now...

Back and Shoulders Hypertrophy
DB Incline Row
30kg x12
35kg x12, 12, 12 (PR)

Low Row 20 Seconds rest
80kg x8, 8, 8

Smith BTN Military
60kg x12
70kg x10, 8, 8 (PR)
60kg x10

Chin Ups
BW x10, 8, 4

BB Curl
30kg x12, 12

Seated Rear Delt Flye
10kg x10, 8

I also did some cable lateral raises and cable rear delt crossovers (not sure on name). Nothing major about the workout, but I was shattered.

Got pilates class again in a few hours, hoping it helps my back further. Then hitting legs before work.
Slightly down after looking at the photos for a while. Fat suuuucks!

IronResolution

06-15-2011, 06:40 PM

An increase in upper Lat width FOR SURE!
Upper body, particularly arms and shoulders, have thickened exponentially.

Son is doing it right!

Shazriki

06-16-2011, 01:32 AM

Hehe we carry out fat in the same places mate, it sucks but all we can hope for is a redistribution of the weight this time around: into muscle more than fat. Which is certainly what's happening with you. Definitely noticing more of a "cobra" look on you with the lats, good work!

Matt1991

06-16-2011, 03:42 AM

Ok iv got one for you might be simple but tastes amazing - milkyway, toberone and PB with your proats seriously man i had it this morning was the business, i didn't take pics (fail) but will do next time.

Edit - Looking good btw brah (nohomo), def added mass mainly in lats and tricep's id say, keep it up!

oats_addict

06-16-2011, 06:42 AM

Dude you look a fawk ton better tho and even if you did add on some fluff the muscle that you slapped on is well worth it!

So keep up the good work and going at it ;)

An increase in upper Lat width FOR SURE!
Upper body, particularly arms and shoulders, have thickened exponentially.

Son is doing it right!

Hehe we carry out fat in the same places mate, it sucks but all we can hope for is a redistribution of the weight this time around: into muscle more than fat. Which is certainly what's happening with you. Definitely noticing more of a "cobra" look on you with the lats, good work!

Cheers guys, appreciate the support. On my legs day today, I couldnt believe how much bigger and stronger my legs have actually got. Really happy with them and cant wait to hit 280kg x 3 on Leg Press - new goal in the next 2 months. Game on!

Ok iv got one for you might be simple but tastes amazing - milkyway, toberone and PB with your proats seriously man i had it this morning was the business, i didn't take pics (fail) but will do next time.

Edit - Looking good btw brah (nohomo), def added mass mainly in lats and tricep's id say, keep it up!

Hell yeah man, I had white chocolate TimTams and PB a few weeks back and its so much better than regular choc. I bet tobelerone thrown in that too is mad. Might have to get some actually to try it out. Keep up the good work. Cheers too man.

Dam Pilates was good today. Had some mad good stretches on the Hamstrings, that I thought would hinder my legs workout, but I think it may have worked well for me. So after Pilates, I went and grabbed a double espresso and hit legs, hard.

Legs Hypertrophy
Single Leg Leg Press
60kg x12
100kg x10, 10, 10 (PR's)
110kg x10 (PR)

V Squats
80kg x12
100kg x8, 10, 10 (PR's)

Hamstring Leg Curl
4 1/4 Plates x10 (PR)
4 1/2 Plates x8, 8

Standing Calf Raises As slow as possible
50kg x12, 12, 12

Leg Extension
105kg x12 (PR)
115kg x10 (PR)

Knuckle Squats As fast as possible
BW x20, 20

Was well happy with that, smashed a load of PR's and felt great. Knuckle Squats are a killer! Someone at work mentioned them so thought I had to give them a go, the afterburn is mad.

Nothing major to eat today unfortunately. Had proats for breakfast, half a rotisserie chicken in a couple of rolls, few pears, 500g cottage cheese and just finished off this bad boy to do some calorie chasing:
http://i1115.photobucket.com/albums/k548/azaere/IMG_8397.jpg
100g Net for a protein bar! Thing was huuuuge!

oats_addict

06-17-2011, 06:21 AM

Today was a somewhat of a meh workout. I felt so drained after the first few sets of BB Bench. Possibly because I haven't done them in a while not sure, but chest sure did feel worked.

Chest and Arms Hypertrophy
BB Bench
60kg x10
70kg x10
80kg x8, 5, 4

DB Incline Bench
30kg x10
32.5kg x8, 7 (PR)

BB Curl
30kg x12, 12, 12

Dips
BW x12
BW +15kg x10, 10

Smith CGBP
70kg x8
75kg x7, 7

Seated HS Bicep Curl
40kg x8, 6, 6, 6 (PR's)
30kg x6 - Sloooow!

Then finished off with some tricep pull-downs and forearm curls.
Wasn't overly feeling it today, but got what I could get done.

Forgot to say yesterday, but I weighed myself during my workout (I know not to take it seriously) but I weighed in at 80kg. So considering how much I bloat after the slightest sip of water, and this was at midday-ish, I think I am around 77-78kg, so a gain of 2-3kg in 2 or so months. I can deal with that.

Just polished this off. Not bad
http://i1115.photobucket.com/albums/k548/azaere/IMG_8399.jpg

jaaz7

06-17-2011, 10:02 AM

great progress man, added mass and looking way wider, keep going!!

IronResolution

06-17-2011, 06:14 PM

2-3 kg in 2 months... can anyone say perfect?
Good job.

jgb99

06-18-2011, 08:45 AM

Nice log...

Those HLPC bars are the absolutely disgusting haha.

oats_addict

06-18-2011, 04:09 PM

great progress man, added mass and looking way wider, keep going!!

Cheers bro, hope so anyway

2-3 kg in 2 months... can anyone say perfect?
Good job.

Yeah when its put like that, it sounds spot on. Hoping there some muscle in there too!

Nice log...

Those HLPC bars are the absolutely disgusting haha.

Cheers man. Haha yeah they aint good at all, they were simply a quick access source of protein. Doubt ill go back there!

Rest day yesterday, but still did an 8 hour shift standing up lingering.
Got woke up stupidly early this morning by my house mate, not happy as its my day off work and wanted a decent sleep. Bring on the caffeine for Upper Power.

IronResolution

06-18-2011, 07:26 PM

...I can guarantee you (from the picks) you packed LBM as well.
:) GJ Man.

oats_addict

06-19-2011, 04:43 AM

...I can guarantee you (from the picks) you packed LBM as well.
:) GJ Man.

cheers man, I do feel 'thicker', whether its just glycogen or not, but we shall see when it comes to cutting time.

So I have decided what I am gonna be doing RE: my time in Aus. In August I am going to move to the Gold Coast. Its much cheaper over there, will be warmer and I want a change of scenery basically. But it may mean I will be out of the gym for a while. I think I might start a cut/maintenance approach for the downtime until I have regular access. Im gonna try plan a trip to NZ along the way too.

Anywho...

Todays Upper Power
DB Bench
27.5kg x10
35kg x8
40kg x5, 4, 4(PR)

BOR
60kg x8
70kg x8
80kg x6, 6
90kg x5 (PR)

Low Row (Techno Gym)
90kg x6
100kg x5, 6, 6 (PR's)

Smith BTN Military Press
70kg x6
80kg x5, 6, 3 (PR)

Smith Incline Bench
80kg x9 (PR)
90kg x6 (PR)
100kg x2, 1

Dam happy with that, considering I didnt have much sleep. Finished off the workout with some quick BB curls, but I was completely bushed by the end of it.

The foods:
Chocolate Crumpet Bread Pudding - had no milk so used a lo-carb protein shake.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2849.jpg

PWO- Japanese Tuna, rice and veg
http://i1115.photobucket.com/albums/k548/azaere/IMG_2854.jpg

Got the usual delayed PWO munchies, so got some sushi. Salmon n Avo, Raw Tuna and Chicken Cutlet Rolls.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2856.jpg

Had some Thai for dinner. Chicken Pad Thai, Chicken Satays and Rice with Peanut Sauce. Dam good!
http://i1115.photobucket.com/albums/k548/azaere/IMG_2958.jpg

Tried Fruit Loops yesterday, was not impressed. Would rather have a bowl of raw oats or muesli. But I did find a supermarket around the corner of my current flat that sells a wide selection of pop tarts and Capt'n Crunch, both regular and PB flavour. So if (when!) I smash my PR's on Legs tomorrow, im gonna treat myself with some vanilla cottage cheese and brown cinnamon pop tarts and a big bowl of capt'n crunch. So watch this space! This g'nna happen.

IronResolution

06-19-2011, 07:02 PM

in for epic unrefined eats tomorrow. :)

brendbro

06-19-2011, 08:07 PM

bit late but subbed, looking great! Lats and tri's especially man.

Great idea moving to the gold coast, it is amazing there. Don't forget to check out the theme parks :)

P.S how you making them crumpet bread puddings? That pb one a few pages back sounded awesome!

oats_addict

06-19-2011, 08:54 PM

in for epic unrefined eats tomorrow. :)

Haha today was a sick day in the gym, so will upload the photos tonight. Man I am feeling very satisfied right now!

bit late but subbed, looking great! Lats and tri's especially man.

Great idea moving to the gold coast, it is amazing there. Don't forget to check out the theme parks :)

P.S how you making them crumpet bread puddings? That pb one a few pages back sounded awesome!

Thanks man, you're still on spread btw, tried repping from the Aussie thread. Will look out for that Cytosport Casein vanilla creme for sure, seems reasonably priced. I only have a bulk whey atm, so its equal protein:carbs, which aint too bad, but I want one without the carbs.

The bread pudding is unreal man, so good. I did it in the oven yesterday but it wasn't as good as the microwave.
-Toast the crumpets as usual
-In a bowl, I mixed 3 eggs, dash of milk and whey
-Once toasted, soak crumpets in egg mixture for a few minutes
-Bung it in the microwave as if you were making scrambled egg, so I did it in 30 secs intervals of heating and stirring and mixed it all up until I got the soggy consistency.
-Few tablespoons of peanut butter dolloped in and evenly mixed through, then last 30 seconds in the microwave. I loved the stodgyness of it all, its really easy to overcook, so just keep an eye on it.
Well worth it man, especially as the wholemeal crumpets have a fair bit of fibre too. This gonna be my breakfast tomorrow for sure.

Oh and yeah I am buzzing for the GC. The drive up there will be great, cant wait for Port Stephens and Byron Bay!

oats_addict

06-20-2011, 06:55 AM

Happy Days. Legs day went better than expected....

Lower Power
V Squats
80kg x10
100kg x10
110kg x8 (PR)
130kg x8 (PR)
140kg x6, 6 (PR's!)

Leg Press
200kg x6
230kg x6
260kg x6 (PR)
270kg / 595lbs x4, 2 (PR's)

Hamstring Leg Cur
4 1/2 Plates x8
4 3/4 Plates x7, 6, 6 (PR)

Leg Extension - Hands on thighs
55kg x8
75kg x8, 8
85kg x8

Seated Calf Raises - 20 Seconds rest
40kg x6
45kg x8
50kg x7
52.5kg x6, 6, 6

I then tried some somersault squats, but need to watch the video again, couldnt get the form right.
So yeah, smashed basically all my PR's and could possibly have gone heavier. I then ended up walking around 17km today, did a coastal walk around Bondi as the weather was lush, happy days.
Here is today's Fitday, first day in about 6 months that I have plugged everything into it and got a result. This is everything, minus a few slices of banana bread I just had as I am sure I need to calorie chase a bit after all the walking. Might go have some more.

http://i1115.photobucket.com/albums/k548/azaere/Fitday2006.jpg

The eats

In celebration of smashing the PR's...
Two cups of these bad boys. Very impressed.
http://i1115.photobucket.com/albums/k548/azaere/IMG_8417.jpg

Vanilla CC and Pop Tart. Heaven.
http://i1115.photobucket.com/albums/k548/azaere/IMG_8418.jpg

PB Chocolate Crumpet Pudding
http://i1115.photobucket.com/albums/k548/azaere/IMG_8421.jpg

Slab of fresh Banana Bread
http://i1115.photobucket.com/albums/k548/azaere/IMG_8429.jpg

Lamb
http://i1115.photobucket.com/albums/k548/azaere/IMG_8431.jpg

I am shattered! Might go check out a 'Body Balance' class at the gym tomorrow. I really want to work on my core strength so hoping this will do me good on a rest day.

IronResolution

06-20-2011, 06:47 PM

Not disappointed with the unrefined eats! Haha
Epic leg workout apparently. :)

oats_addict

06-21-2011, 05:31 PM

Not disappointed with the unrefined eats! Haha
Epic leg workout apparently. :)

Yeah, I love me some pure sugar once in a while. I think I am back in the groove of counting cals too, that way I know how much I can indulge in of a night time after work. Will be even better when my BM arrives!

Yesterday was a rest day, but I did a Body Balance class, which is a combination of Tai Chi, Pilates and Yoga. Was not impressed with all the Tai Chi, so wont be doing it again. Waste of bloody time.

Not much else for yesterday, 8 hour shift on my feet. Got home and had this
2 Cups Muesli, one with milk and the other with protein shake and pop tart. Solid 1.2k right before bed, happy days.
http://i1115.photobucket.com/albums/k548/azaere/IMG_8439.jpg

Macros for yesterday ended up as
3000cals : 90F 430C 200P

Too easy.

Hitting the gym in a bit, not sure what upper body to do today, feeling good so will decide on the walk up.

IronResolution

06-21-2011, 07:03 PM

oats_addict

06-22-2011, 07:13 AM

Ironically, I am generally MUCH less bloated / water retention when I consume refined foods [kiddy cereal / chocolate :) ] in comparison to when I exclusively consume whole meal / unrefined products.

... too much fibre and not enough sugar. Lols.

Yeah i think I know what you mean. The more fibrous foods I eat, the greater struggle it is on the toilet, to put it politely. But I actually love the taste of oats and muesli, so thats the route I take haha.

Forgot my notebook at the gym today, so thought I would mix up my routine with some different exercises.
Chest and Arms Hypertrophy
BB Incline Bench
50kg x10
60kg x10
70kg x7, 6, 6, 5

DB Bench
37.5kg x4
35kg x6, 7, 6

BB Curl
30kg x12
33kg x12
38kg x8, 8

Dips
BW +22.5kg x8, 7, 6 - Triceps
BW +8kg x8, 8 - Chest

DB Pullover
32.5kg x8, 8

Reverse Grip Curls
20kg x12
25kg x12

A fairly good workout, not sure on PR's, but could have got an extra rep or two on some sets of Incline Bench at the beginning, just didn't want to risk it without a spotter and gym was fairly empty. Standard 3.4km walk each way to the gym and an 8 hour shift at work has me shattered.

Just smashed down another 1kcal bowl of muesli before bed to calorie chase.
Gonna hit up Pilates and then Lower Hypertophy tomorrow before work. Will be looking for some PR's, which will be followed by some Pop Tarts, probably smores. Man I am loving training legs at the moment.

oats_addict

06-23-2011, 07:40 AM

Another leg day, another day of SMASHING PR's. Don't know how I am doing it, but my legs just keep on improving. Constantly eating 3k each day seems to be doing the trick so will maintain this for the time being.
Did a Pilates class again before the work out, felt good and got a great core activation session.

Lower Hypertrophy
V Squats
80kg x12
110kg x12 (PR)
130kg x8, 8, 8 (PR!)

Single Leg Leg Press
80kg x8
110kg x8, 8, 8 (PR's!)

Hamstring Leg Curl
4 3/4 Plates x8, 8, 7 (PR)

Seated Calf Raises
55kg x8, 7, 6 (20 Secs rest)
55kg x7, 8 (slightly longer rest)

Smith Front Squat
60kg x6, 8, 8

Good Mornings
30kg x12
50kg x6

Leg Extension - Hands on Thighs
65kg x15

Too Easy!

Never done front squats before properly and need to work on my form big time with a regular bar, so thought I would try them on a smith machine. Went all the way down so my hams and calves were well acquainted, felt good!
V Squats and SL Leg Press are coming along nicely. I think im gonna stick to doing SL Leg Presses on my hypertrophy days and regular Leg Press on Power Days.

Breakfast:
Mocha Overnight Oats made with Coffee Musashi P30 and some chocolate whey, with some PB Capt'n Crunch.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2974.jpg

Standard lunch for me at the moment - Kangaroo Chile
http://i1115.photobucket.com/albums/k548/azaere/IMG_2976.jpg

Pre Bed 1.3kcal 'snack'. 2 1/2 cups muesli, Lo Carb shake and some fresh toasted banana bread.
http://i1115.photobucket.com/albums/k548/azaere/IMG_2979.jpg

Wanted to get some more Pop Tarts and Reese's PB Sauce in tonight for getting all new PR's, but the bloody shop was shut! Livid! I spent the whole 30 minutes walk home thinking of what cottage cheese/whey/pop tart combo would work well, just to find the lights out in the place. Fuming.

Matt1991

06-23-2011, 07:58 AM

brendbro

06-23-2011, 08:49 AM

Haha today was a sick day in the gym, so will upload the photos tonight. Man I am feeling very satisfied right now!

Thanks man, you're still on spread btw, tried repping from the Aussie thread. Will look out for that Cytosport Casein vanilla creme for sure, seems reasonably priced. I only have a bulk whey atm, so its equal protein:carbs, which aint too bad, but I want one without the carbs.

The bread pudding is unreal man, so good. I did it in the oven yesterday but it wasn't as good as the microwave.
-Toast the crumpets as usual
-In a bowl, I mixed 3 eggs, dash of milk and whey
-Once toasted, soak crumpets in egg mixture for a few minutes
-Bung it in the microwave as if you were making scrambled egg, so I did it in 30 secs intervals of heating and stirring and mixed it all up until I got the soggy consistency.
-Few tablespoons of peanut butter dolloped in and evenly mixed through, then last 30 seconds in the microwave. I loved the stodgyness of it all, its really easy to overcook, so just keep an eye on it.
Well worth it man, especially as the wholemeal crumpets have a fair bit of fibre too. This gonna be my breakfast tomorrow for sure.

Oh and yeah I am buzzing for the GC. The drive up there will be great, cant wait for Port Stephens and Byron Bay!

s'all good man. The casein is decent yeah, it makes very tasty proats, but can be a bit of an annoyance to mix, but I've found ways to bypass that :cool:

Cheers for the recipe, will definetely be giving that crumpet bread pudding a go, sounds and looks freaking awesome.

Also :eek:!! that banana bread... making me hungry. banana bread is basically my favourite thing ever, haven't had it in too long... Kangaroo chilli looks awesome, will have to try that, can't believe I've never thought of it myself! If you haven't already, try kangaroo bolognese, it's basically all I eat :cool:

Jealous of your lifts man, how deep are your leg presses? Those are some killer numbers IMO :o

Jordansook

06-23-2011, 12:40 PM

yeah iagree.

IronResolution

06-23-2011, 06:27 PM

Jealous of your accessibility to kangaroo...

... no poptarts / kiddy cereal is DEFINITELY cause for disappointment.

ian0789

06-24-2011, 02:19 AM

Jealous of your accessibility to kangaroo...

... no poptarts / kiddy cereal is DEFINITELY cause for disappointment.

Right? I hate these bastards. I wanna try roo so bad =P

Dude I always find it funny as heck that you take these "High Protein, Low Carb or Low Fat" Protein Bars of drinks and turn them into crazy concoctions of High Carb / High Fat eats ;)

I know you just use them for the calories / taste but its funny to me.

Shazriki

06-24-2011, 02:43 AM

Hey man, everything is looking downright delicious in here. Cool to see you gave front squats a try on the smith. I'm sure it doesn't compare to doing BB front squats but I have noticed my wrist flexibility has improved a LOT since starting front squats on the smith; so I'm confident that when I move onto BB fronts it will be easier to rest the bar on my shoulders with proper grip. Remember to make sure your feet are positioned so that your heels are in line with the rails! That's the most comfortable way for me.

oats_addict

06-24-2011, 09:11 AM

I finally got my hand's of a reeses nutrageous and had it with my oat's this morning, good call to say the least, i agree it's the best chocolate bar with oat's that iv had so far, just infront of toberone IMO.

Keep it up brah, good to see you hitting 3k calories a day, welcome to the club. :)

Yeah man, think I am gonna pick one of them up myself soon, good times. Will hit up the toblerone one day soon too. 3k a day is sweet, could easily chuck more down me though!

s'all good man. The casein is decent yeah, it makes very tasty proats, but can be a bit of an annoyance to mix, but I've found ways to bypass that :cool:

Cheers for the recipe, will definetely be giving that crumpet bread pudding a go, sounds and looks freaking awesome.

Also :eek:!! that banana bread... making me hungry. banana bread is basically my favourite thing ever, haven't had it in too long... Kangaroo chilli looks awesome, will have to try that, can't believe I've never thought of it myself! If you haven't already, try kangaroo bolognese, it's basically all I eat :cool:

Jealous of your lifts man, how deep are your leg presses? Those are some killer numbers IMO :o
Man banana bread is awesome. My flat mate works in some fancy cafe and she brings it home when she wants. Tastes great. Yeah loving the 'roo mince and will definitely be experimenting with it soon. Cant go wrong with some mince, tinned tomatoes and some herbs and spices.
On my Leg Presses, I make sure my thigh is at least perpendicular and the angle between my calf and hamstring is max 80-90 degress. I watch myself in the reflection of the window and get p*ssed off if I dont think I have gone low enough, same with V Squats. I am pretty sure I am not cutting the reps short.

yeah iagree.

Too true bro

Jealous of your accessibility to kangaroo...

... no poptarts / kiddy cereal is DEFINITELY cause for disappointment.

I need to hook up the kangaroo steaks again soon, its been a while! Same with kanga banga's. I am slacking! Oh the Pop Tarts were bought and enjoyed tonight, tried Smores for the first time - not as good as the brown sugar and cinnamon flavour!

Right? I hate these bastards. I wanna try roo so bad =P

Dude I always find it funny as heck that you take these "High Protein, Low Carb or Low Fat" Protein Bars of drinks and turn them into crazy concoctions of High Carb / High Fat eats ;)

I know you just use them for the calories / taste but its funny to me.

haha yeah I know man, I only have them as they have trace protein grams in them and I can get them from work. They just add texture to proats and stuff.

Hey man, everything is looking downright delicious in here. Cool to see you gave front squats a try on the smith. I'm sure it doesn't compare to doing BB front squats but I have noticed my wrist flexibility has improved a LOT since starting front squats on the smith; so I'm confident that when I move onto BB fronts it will be easier to rest the bar on my shoulders with proper grip. Remember to make sure your feet are positioned so that your heels are in line with the rails! That's the most comfortable way for me.

Cheers bro. Yeah I remembered you do them on the Smith and thought I would give them a go. Might continue to stick them in at the end of my workout, just to finish off the standard destruction of my quads. Will remember the tip for the form, not sure where my feet were positioned when I did them.

Will update in the morning with todays workout and eats. Its a rest day tomorrow so I have some time in the morning to get creative with food before work, but no idea what to knock up. I want pancakes, but I have none of the ingredients at all and all the supermarkets are a long walk. Eurgh, will have to have a think. I dont know any good pancake recipes either, time to trawl through some logs for the perfect recipe! Flour, eggs, milk? No idea!

Matt1991

06-24-2011, 09:21 AM

Yeah man, think I am gonna pick one of them up myself soon, good times. Will hit up the toblerone one day soon too. 3k a day is sweet, could easily chuck more down me though!

I hear that mate, im lucky im not gaining at 3k cals, im giving it another week then going up to 3200 :) Yea def try toblerone when you see one, i had a cream egg with mine this morning soooo good, they are hard to come by now easter's over but my local has a sale on their left over's so i stocked up haha.

Also with regard's to your pancake craving the basic recipe for them is -

100g Flour
250ml Milk
2 Egg's

That will make you 8 small pancakes, mix in other stuff to get desired flavour's etc. Make sure you snap some pic's of those badboy's.

oats_addict

06-24-2011, 06:46 PM

Ah man, poor effort with the pancakes I know. I bought the pre made buttermilk pancakes mix and added in a jar of banana flavoured baby food as I was craving some bananas and they too expensive over here. The mix tasted awesome, but my ability at making pancakes sucks, so the execution let me down. Photos are below for what its worth.

Yesterdays Back and Shoulder Hypertrophy
Pull Ups
BW x8, 7, 6

T Bar Row
20kg Bar +40kg x8
+60kg x10
+70kg x10, 10, 10

BB Seated BTN Military Press
40kg x10
60kg x6
50kg x9, 8

I then did some lateral raises and a few other rotator cuff exercises. I was really pushed for time as I woke up late, so werent the greatest workout.

Few of yesterdays eats
Vanilla Oats and Crumpet Pudding
http://i1115.photobucket.com/albums/k548/azaere/IMG_2983-1.jpg

500g GY, vanilla whey, cinnamon and 2x Smores Pop Tarts
http://i1115.photobucket.com/albums/k548/azaere/IMG_2991.jpg

This mornings pancakes. (Pre bought buttermilk mix, with added banana flavoured baby food) and PB Sludge
http://i1115.photobucket.com/albums/k548/azaere/IMG_3009.jpg

So I am not counting cals too closely today as I am going out tonight for some drinks, and cant realy be bothered basically. Rest day essentially but I have a 7 hour shift in a minute.

Might have a cheeky bowl of muesli before I go as it happens...

IronResolution

06-26-2011, 06:47 PM

Log is fantastic as usual.

Pancakes look great... nothing a little sludge won't hide eh! :)

oats_addict

06-27-2011, 01:05 AM

Log is fantastic as usual.

Pancakes look great... nothing a little sludge won't hide eh! :)

Thanks man. Last few days haven't been so good. The alcohol got the best of me on saturday night, was smashed and ended up polishing off a ton of toast and marmite round a friends house, ho hum.

These two photos basically sum up the last few days for me..

http://i1115.photobucket.com/albums/k548/azaere/IMG_3014.jpg

http://i1115.photobucket.com/albums/k548/azaere/IMG_8450.jpg

meh.
Today wasn't much better, still feeling the end of the hangover and had lack of sleep, of which I am blaming goon. Stupid cheap wine is a joke. Not counted today at all and didnt have the best of workouts, so wont even log it. Benching was poor but Dips and Curls were ok. Will forget about it and move on from tomorrow with a major legs session, can't wait.

Shazriki

06-27-2011, 01:40 AM

oats_addict

06-28-2011, 06:30 AM

Don't worry about it mate, sometimes the hunger gets the better of us when we're out on the lash. Happens to me from time to time. Last weekend someone was shoving a kebab in my face asking if I wanted some and it took superhuman self-control to respectfully decline...

At least you're getting cut up on quality stuff, Skyy is good. Red bull vodka though.. donotwant x1000 had so many bad experiences on that stuff lol.

The pizza looks intense.

haha yeah man, alcohol is bad for me, it then puts me in a 'cant be bothered' mood the following day and just eat what I want. Never mind!
Nice strong will power!

Was not feeling too clever again this morning, plus being woken up loads during the night as my housemate was being chucked out of my flat as he kicked off with my other housemate. Bad times.
So was mega apprehensive about the workout, but got sh*t done.

Lower Hypertrophy
V Squats
120kg x10 (PR)
130kg x6, 6, 8
120kg x8

Single Leg Leg Press
80kg x10
110kg x10 (PR)
120kg x6, 6 (PR's)

Regular Leg Press - Down to the lowest I could possibly go with a very narrow stance.
200kg x10
210kg x10
220kg x10

Leg Curl
4 3/4 Plates x7, 7, 5

Lunges
Rear foot on bench x10
Regular +30kg x8, 8

Seated Calf Raise
55kg x10, 7, 7

Leg Ext - Hands on Thighs
70kg x15

Done.
Solid session.

oats_addict

06-30-2011, 06:33 AM

Woah crazy few days, just been pretty busy. Especially as Jet Star had a sale so flights around Aus were mega cheap. Had to get things booked.

Yesterdays Back and Shoulder Hypertrophy
DB Shoulder Press
25kg x12
30kg x10, 10, 10

Low Row
80kg x8
90kg x8, 8 (PR)

Rack Pulls
100kg x5
130kg x3, 3

Rear Delt Fly
Seated, 12.5kg x10
Standing, 12.5kg x10, 10

I was getting too wound up with numbers in this workout, not smashing PR's etc despite getting good MMC and generally a good feel with the weights. I stopped noting my lifts and exercises and ended up finishing strong. Felt much better with that approach.
Keep losing focus and motivation too lately, but just whilst I was at work tonight I just snapped and was like buzzing for the gym tomorrow. So all is good now.
Still no BMF. Gone beyond frustrated with this now.
Pilates class today, hardest so far, abs were destroyed.

Foods have been very bro-like lately, with tupperwares of rice, broc and tuna, simply because its easy, cheap and dam good tasting. Not mad at all.
Have swapped my last 1k kcal meal of the day with a cup of rice and eggs in my new rice cooker. Love it. Still hitting around 3k cal a day.

IronResolution

06-30-2011, 06:10 PM

Sometimes instinctual training is best!
Muscle failure / fatigue is the ultimate goal.
Reps / sets / weight are merely tools to achieve this... not the be all end all.

My $0.02

jsullivan7

07-01-2011, 12:31 AM

Dude, that calzone looks amazing, i grew a batch of scotch bonnets last summer, those things are spicy as hell.

Nice log btw, makin me hunger, hah

oats_addict

07-01-2011, 06:00 AM

Sometimes instinctual training is best!
Muscle failure / fatigue is the ultimate goal.
Reps / sets / weight are merely tools to achieve this... not the be all end all.

My $0.02

Yeah I like the difference in mentality when going with MMC and instincts rather than weight.

Dude, that calzone looks amazing, i grew a batch of scotch bonnets last summer, those things are spicy as hell.

Nice log btw, makin me hunger, hah

That calzone was great bro, the dough was spot on. Cheers man!

Todays session was much better than the other day, focus was back and everything felt good.
Upper Power
T Bar Row
20kg Bar +45kg x10
+60kg x10
+75kg x8
+80kg x6
+85kg x5

DB Bench
30kg x10
37.5kg x7
42.5kg x4, 3

DB Incline Bench
32.5kg x8
35kg x7, 6

Smith Military Press
50kg x8
70kg x6
80kg x4

Followed with some BB curls, tricep pulldowns and some low rows. Felt like a decent workout, which has been along time coming.

On a side note, been chatting with a few PT's at my work, mostly all sound guys, but all seem to have a Bro approach to nutrition and are quite reluctant to change that, but upto them really. One of them, Aled Barry (ton of vids on youtube of him), is a top lad and might see if he has any suggestions to a new workout for me, been doing PHAT for a few months now and fancy a switch up.

oats_addict

07-01-2011, 09:07 AM

Right so this has been sitting at the back of my mind for a week or so now and I was just at some shifty South American house party and my flatmate took a picture of me. I looked at the picture and it instantly confirmed my thoughts. I am not happy with my current BF. I completely understand the concept of 'bulking' and that a calorie surplus is needed and everything, but I looked as fat as I did when I was 105kg! My face just doesn't look or feel right at all.
I can even feel that my back is fatter when I walk and stuff. I understand that I cant have added much mass in the last few months, but I also dont understand how I can have put on so much fat by eating between 2.8-3.3kcal on a daily basis given my activity level.
Tues-Sat I walk a minimum 7km (just to work and back), then I have a workout and an 8 hour shift where I am on my feet the whole time.
Sun/Mon I always walk about 10km either/both days and workout one of the days too.
I understand the concept of IIFYM and there is no way I have taken this to the extreme, but I am starting to believe that this approach is not the way for everyone.
I 'enjoy' the bro approach as it is tried and tested, and it worked for me when I cut down 30kg a few years back.
Not using this as an excuse, but my parents, both sides of grandparents and sister all have thyroid issues, both under active and over active, so theoretically I also have some sort of thyroid problem too. Great. Which could explain rapid fat stores in a short period of time with lowish cals.
Since increasing my carbs significantly on this bulk, I feel that they have literally gone to fat stores (very bro I know), but its how I feel. At the end of my recent cut, I adopted a keto approach, and loved the feeling of getting my energy from fat sources and generally felt good, and lost BF, but yes I know it is because I was in a calorie deficit.

So from Monday onwards, I am going to bring back a slight bro angle and:
- reduce cals to 2700
- reduce carbs to 200g a day max
- attempt to restrict carbs to pre-post work out

This has been a mega learning curve for me and now I am sure (similarly to hankst I believe), I just have a very low BMR and am starting to get frustrated waiting for my BMF to confirm this.
By reducing cals I guess I am hoping I can begin to lean out and lose some BF. In the long long term, I want to be 80kg at 10%, which will take a year or so. I am gonna address the matter again in a week and see how I feel.

I also may change my routine up, like I mentioned in the post above. Contemplating going back to a Push/Pull/Legs split. As long as I can work my legs 2x a week, Ill be happy!

Dam that was a long rant, but I am sure it is what I want deep down. After being fat and borderline obese for my whole life, I just want to enjoy being lean for a while longer.

NordAK

07-01-2011, 01:22 PM

ian0789

07-01-2011, 05:33 PM

Dude =( well just dont get to crazy on the cut. Are you not getting a BB? I thought I seen you post something about snagging one.

Few weeks at it and I am sure you will feel like your old self again. I swore you posted some pics not to long back and you didnt look bad at all.

brendbro

07-01-2011, 07:02 PM

I swore you posted some pics not to long back and you didnt look bad at all.

this

jsullivan7

07-01-2011, 10:11 PM

Curious, ever had a kangaroo burrito or taco? never had roo, and wouldnt mind trying it once i get ahold of some

brendbro

07-01-2011, 10:12 PM

Curious, ever had a kangaroo burrito or taco? never had roo, and wouldnt mind trying it once i get ahold of some

i know you weren't talking to me but i was actually thinking earlier today about making some kangaroo burritos for dinner :) will let you know how it goes if i go through with it

IronResolution

07-01-2011, 10:19 PM

5'10 165 LBS... is cutting the ideal at this stage in your muscular development?
Cutting will only reverse any minor muscular gains made to date.
With such limited LBM of your frame you will likely be disappointed with the final cutting result (i.e. skinny fat?)

Have confidence, previous progress pics showed immense progress.

Matt1991

07-01-2011, 11:23 PM

oats_addict

07-02-2011, 07:27 PM

I know that feel bro. It's really hard to accept any fat gain after working so hard to lose weight. 2700 cals sounds reasonable, just resist the temptation to fall back into ED ways and cut to 1800 or something.... remember, you've cut weight before, you can do it again.

Keep us posted.

Thats the thing, I didnt realise how happy I was when I was leaner and now when I look in the mirror I just think I am fat again. Nah I wouldnt drop my cals that low again, unless its what my BMF is showing (if it eventually arrives)

Dude =( well just dont get to crazy on the cut. Are you not getting a BB? I thought I seen you post something about snagging one.

Few weeks at it and I am sure you will feel like your old self again. I swore you posted some pics not to long back and you didnt look bad at all.

this

Yeah I am getting a BMF. It still hasnt been delivered yet. My mum posted it 2 weeks ago from the UK and I am still waiting.
Having it and wearing it for a while will definitely help me beyond belief.
Compared to the general public, yeah I may not be fat, like I cant pinch anything on my legs, its just ALL on my belly, lower back and face.

Curious, ever had a kangaroo burrito or taco? never had roo, and wouldnt mind trying it once i get ahold of some

Not yet man, but defintely an option. May give it a go one time this week though, good idea. I have mince in my fridge, but was gonna make another chile/bolognaise with it for during the week.

5'10 165 LBS... is cutting the ideal at this stage in your muscular development?
Cutting will only reverse any minor muscular gains made to date.
With such limited LBM of your frame you will likely be disappointed with the final cutting result (i.e. skinny fat?)

Have confidence, previous progress pics showed immense progress.

This, stick at the bulk bro, will def be worth it in the long run.

Stats are from when my bulk began, I have probably put on around 8-10bs since then.
I understand what you are saying about reversing the whole process, but I just feel fat.
Dam didnt realise how much of a girl I am sounding right now!
Thanks for the compliments.
hmmm fuuu you guys are annoying/kinda right. In the long run I do want to add LBM and stuff, so I guess I will have to have a long think about what I really want right now.
Time to sit back and analyse things.
Thanks everyone for your input.

Ill try turn this post round into something more positive...
Yesterdays Lower Power...
INSANE session!
V Squats
90kg x10
110kg x8
130kg x8
140kg x7 (PR)
150kg x5 (PR!)

Leg Press
220kg x8
250kg x8
270kg x5 (PR)
280kg x3, 2 (PR's!)

BB Lunges
30kg x6
40kg x6
50kg x6

Leg Curl
5 Plates x5, 5, 5, 5 (PR's)

Front Squat
40kg x8
50kg x8
60kg x6

Seated Calf Raise
55kg x8
60kg x6, 6 (PR)

Loving Front Squats, surprisingly. Will be doing these for sure next session and ramping the weight up a bit too.
Smashed Leg Press too. I was sharing it with some other fella, so rest breaks were actually shorter than usual too. The 280kg felt great, was well happy with it.

Went out last night, to Darling Harbour, many a vodkas were drunk and such a bad night sleep. Good job today is a rest and back in the gym tomorrow.
Will be thinking about everything ^up there, appreciate the help lads.

IronResolution

07-02-2011, 07:36 PM

Front Squats are straight $$.
More conducive to taller trainees than traditional squats.

jsullivan7

07-02-2011, 11:43 PM

In for in on.. Burooito? Roo Burrito haha, also would you say it leans more towards the taste of chicken, beef, lamb, or just a whole different new thing?

Shazriki

07-02-2011, 11:43 PM

Oatsy, sorry I didn't chip in sooner, but I don't think you should cut either. I think what's holding you back is that you think you'll be able to achieve your desired body composition in one cut/bulk cycle. It's not going to happen. I though I'd be able to do somehow magically put on the LBM without gaining any pudge and while for the most part it has been the case I have noticed in the past couple of weeks that fluff is reappearing. BUT strength is also going up and ultimately this is what we train for. Remember that cutting is much more short term compared to bulking. Sure cuts can be protracted but it usually takes at least 12 weeks to notice anything on a clean bulk, whereas within 2 weeks you can see visual improvement while cutting.

Mate I would really stay the course. I'd say at the rate you're gaining you could get to a decent 180-185 and then perhaps cut down again.

jaaz7

07-03-2011, 01:01 AM

I hear ya man, I am too starting to notice some fat gains around my waist... but well see what happens this month, I think ill start a cut in august. Up to 172ish right now thats like 14lbs in two months, but lifts keep going up.

brendbro

07-03-2011, 02:10 AM

Ill try turn this post round into something more positive...
Yesterdays Lower Power...
INSANE session!
V Squats
90kg x10
110kg x8
130kg x8
140kg x7 (PR)
150kg x5 (PR!)

Leg Press
220kg x8
250kg x8
270kg x5 (PR)
280kg x3, 2 (PR's!)

BB Lunges
30kg x6
40kg x6
50kg x6

Leg Curl
5 Plates x5, 5, 5, 5 (PR's)

Front Squat
40kg x8
50kg x8
60kg x6

Seated Calf Raise
55kg x8
60kg x6, 6 (PR)

Loving Front Squats, surprisingly. Will be doing these for sure next session and ramping the weight up a bit too.
Smashed Leg Press too. I was sharing it with some other fella, so rest breaks were actually shorter than usual too. The 280kg felt great, was well happy with it.

Went out last night, to Darling Harbour, many a vodkas were drunk and such a bad night sleep. Good job today is a rest and back in the gym tomorrow.
Will be thinking about everything ^up there, appreciate the help lads.

nice leg session, jelly of your leg press numbers mate

It's important to remember that we are often our own harshest critic, I'm sure many here (myself included) can understand the whole feeling fat thing, but trust us when we say you're not looking bad at all mate. Not to mention it's prime time to bulk being in Aus and all, considering it's winter... bulking in Australian summer = no fun :(

reps on spread.

In for in on.. Burooito? Roo Burrito haha, also would you say it leans more towards the taste of chicken, beef, lamb, or just a whole different new thing?

Taste is more or less similar to extremely lean beef depending on what roo product you're having. The marinated steaks definitely have a more unique taste than the mince does, for example.

jgb99

07-03-2011, 06:06 AM

Bulking should be pretty sweet for you when you get your BMF...

I've been bulking at a 150-200kcal surplus using BMF values for 4 weeks and put on 1kg with waist size still the same it was pre-bulk (32") and strength going up nicely.

ian0789

07-03-2011, 06:23 AM

Oks so how about this then. Lets NOT cut but kind of do a recomp till you get your BMF. I think 2 things will over all happen by doing this. One you might be able to shred a bit of your AKA fluff and still make some progress in the gym. And 2nd you wont risk doing anything in terms of ****ing up your LBM you just gained.

You will be shocked that you are probably not eating when you need to be eating and most likely over eating more then you would want to on days you are pounding down the food. That could be why you are feeling a bit out of the norm.

Drop your calories just a tad bit on training days and maybe bring them down to maintenance / slight deflect on off days. Just DONT cut till you get your BMF and you can get an idea on what needs to truly be done. I think right now you might not like the idea but in a few weeks you will be very happy you didn't cut.

Just stick it out duder. You know I went down the same road a few weeks back. I had this idea that I needed to cut and got it implanted in my head. It was very dumb and I am happy I didn't break down / get on the band wagon.

oats_addict

07-03-2011, 07:02 AM

Front Squats are straight $$.
More conducive to taller trainees than traditional squats.

Yeah I know what you mean, felt it much more than regular squats. Plus front squats MAKE your form spot on, otherwise you would fall over. Will be making these numbers rise big time.

In for in on.. Burooito? Roo Burrito haha, also would you say it leans more towards the taste of chicken, beef, lamb, or just a whole different new thing?

haha loving the burooito. Need to do that, possible dinner suggestion for tomorrow.
Yeah 'roo is different to the lot. Like brendbro said, the marinates make a big difference but the texture, imo, is a slight cross between lean beef and lamb. Fairly gamey, and dam good!
I had the kangaroo roast tonight for the first time, was pretty good but prefer the steaks definitely.

Oatsy, sorry I didn't chip in sooner, but I don't think you should cut either. I think what's holding you back is that you think you'll be able to achieve your desired body composition in one cut/bulk cycle. It's not going to happen. I though I'd be able to do somehow magically put on the LBM without gaining any pudge and while for the most part it has been the case I have noticed in the past couple of weeks that fluff is reappearing. BUT strength is also going up and ultimately this is what we train for. Remember that cutting is much more short term compared to bulking. Sure cuts can be protracted but it usually takes at least 12 weeks to notice anything on a clean bulk, whereas within 2 weeks you can see visual improvement while cutting.

Mate I would really stay the course. I'd say at the rate you're gaining you could get to a decent 180-185 and then perhaps cut down again.

Cheers man, appreciate the support. All makes so much sense, and yeah I really need to remember long term > short term.

I hear ya man, I am too starting to notice some fat gains around my waist... but well see what happens this month, I think ill start a cut in august. Up to 172ish right now thats like 14lbs in two months, but lifts keep going up.

The only lifts I have significantly improved on is legs really and they are showing no sign of stopping. My chest feels stronger but ideally I would like to bench a bit more. August is looking like a good time man, another month or so to smash it and get huge.

nice leg session, jelly of your leg press numbers mate

It's important to remember that we are often our own harshest critic, I'm sure many here (myself included) can understand the whole feeling fat thing, but trust us when we say you're not looking bad at all mate. Not to mention it's prime time to bulk being in Aus and all, considering it's winter... bulking in Australian summer = no fun :(

reps on spread.

Taste is more or less similar to extremely lean beef depending on what roo product you're having. The marinated steaks definitely have a more unique taste than the mince does, for example.

Thanks man, always helpful. I feel you on being your own harshest critic. I just dont want to start looking like I did a few years ago again. Wasn't a good place. And yeah Aussie winter makes for good bulking times, ready for the beach!

Bulking should be pretty sweet for you when you get your BMF...

I've been bulking at a 150-200kcal surplus using BMF values for 4 weeks and put on 1kg with waist size still the same it was pre-bulk (32") and strength going up nicely.

Thats what I am waiting for man, a much more planned, structured and accurate approach. Suits my mentality down to a T. Ill aim to hit a similar surplus too.

Oks so how about this then. Lets NOT cut but kind of do a recomp till you get your BMF. I think 2 things will over all happen by doing this. One you might be able to shred a bit of your AKA fluff and still make some progress in the gym. And 2nd you wont risk doing anything in terms of ****ing up your LBM you just gained.

You will be shocked that you are probably not eating when you need to be eating and most likely over eating more then you would want to on days you are pounding down the food. That could be why you are feeling a bit out of the norm.

Drop your calories just a tad bit on training days and maybe bring them down to maintenance / slight deflect on off days. Just DONT cut till you get your BMF and you can get an idea on what needs to truly be done. I think right now you might not like the idea but in a few weeks you will be very happy you didn't cut.

Just stick it out duder. You know I went down the same road a few weeks back. I had this idea that I needed to cut and got it implanted in my head. It was very dumb and I am happy I didn't break down / get on the band wagon.

Dam bro, yet again a solid post full of awesomeness. Great to get such a response and one full of the truth. Like I said above, I just dont want to go back to how I was, I know this time I actually have muscle compared to before, but still.
Thanks man, hits home and puts everything into reality.

I will rep everyone that has posted these last few days, I tried doing it yesterday but you all were on spread.
I think I will stick out with the bulk and take an approach like Ian suggested. Drop cals slightly, not enough to qualify for a cut, but enough to still push out some solid numbers with a decent intensity.

Thanks again people, means a lot!

WHERE THE F*CK IS MY BMF?!

Matt1991

07-03-2011, 07:30 AM

Good call on sticking with the bulk mate, and ye was a great idea by Ian, take it slow - 'All good thing's come to those who wait'.

Best of luck with your slow bulk, also solid leg day brah.

oats_addict

07-04-2011, 03:31 AM

Good call on sticking with the bulk mate, and ye was a great idea by Ian, take it slow - 'All good thing's come to those who wait'.

Best of luck with your slow bulk, also solid leg day brah.

Thanks man, appreciate it. Yeah I love smashing my legs to new levels.

Today I have a completely new mindset on this cut/bulk debate. My housemate loaded that picture (recent fat looking one) on facebook and one of her friends from Italy said that she thought I was hot etc. Made me realise I may not be as fat as I thought I was, so that put me in slightly a better mood. Then up during my session, I caught a glimpse of my reflection in the mirror after a set of curls and was seriously digging my pump. For the first time ever I was actually impressed with my tris and shoulders. Happy days are back and the bulk continues, but at 2800 cals.
THEN....I literally just got a text from my friend saying my package has arrived!! Hello BMF! Its up at her house, so will get it tomorrow, and hopefully charge it during my shift at work in order for it to worn for when I go to bed. Dam I am stoked!
So all of that, plus re-reading everyones comments in here and looking at others' logs, in particular Ians, Shaz's, Iron's and BWelch's, I am motivated beyond belief. The knowledge and info being thrown about in them is mad good. Everyday reads for sure.

Chest and Arms Hypertrophy
DB Bench
35kg x8, 7, 8, 8

BB Decline Bench
60kg x12
70kg x8, 7, 7

HS Seated Bicep Curl
35kg x10
40kg x6, 6, 6

Skull crushers
25kg x12
30kg x10, 10

BB Curl
33kg x12, 12

Dips - 20 Seconds rest
BW x10, 7, 5

Life Fitness Fly
70kg x8, 8, 8

Reverse Grip BB Curl
20kg x8
25kg x10
30kg x8

Finished with tri pulldown dropsets till failure.

Had a pretty good session too today, weights weren't all that, but the MMC is improving without a doubt and I can feel a better connection with the weights, if that makes sense.
I then walked for around 15km according to Mapmyrun.com.

Came home and just smashed this absolute Mound of Kangaroo Chile
http://i1115.photobucket.com/albums/k548/azaere/IMG_3195.jpg

Oh and just to add, its now been 7 weeks since I left the UK and haven't taken one single magical multi vit tablet and I am still alive! It must be a miracle! I did buy some Omega 3's today though so gonna start taking them throughout the day. Dam I miss salmon!

ian0789

07-04-2011, 03:50 AM

Shazriki

07-04-2011, 03:53 AM

Loving the new mindset dude. As narcissistic as this may sound, sometimes we do need others to acknowledge our physique to give us the confidence that we are in fact taking steps in the right direction. When I walk around the office or chat with my housemates and people ask me "dude have you been training" I sort of go like "yea but how can you tell" when clearly the answer is obvious: yes I'm getting bigger but since I see myself in the mirror everyday these minute changes pass unnoticed.

I'm sure you'll love your BMF and I wouldn't be surprised to see you eating more than 2800 cals very soon... ;) Tbh I don't see many people on this forum who are 100% sedentary outside of their lifting, so burns 3k+ are pretty damn common and you seem to have an active lifestyle.

brendbro

07-04-2011, 04:38 AM

Thanks man, appreciate it. Yeah I love smashing my legs to new levels.

Today I have a completely new mindset on this cut/bulk debate. My housemate loaded that picture (recent fat looking one) on facebook and one of her friends from Italy said that she thought I was hot etc. Made me realise I may not be as fat as I thought I was, so that put me in slightly a better mood. Then up during my session, I caught a glimpse of my reflection in the mirror after a set of curls and was seriously digging my pump. For the first time ever I was actually impressed with my tris and shoulders. Happy days are back and the bulk continues, but at 2800 cals.
THEN....I literally just got a text from my friend saying my package has arrived!! Hello BMF! Its up at her house, so will get it tomorrow, and hopefully charge it during my shift at work in order for it to worn for when I go to bed. Dam I am stoked!
So all of that, plus re-reading everyones comments in here and looking at others' logs, in particular Ians, Shaz's, Iron's and BWelch's, I am motivated beyond belief. The knowledge and info being thrown about in them is mad good. Everyday reads for sure.

Chest and Arms Hypertrophy
DB Bench
35kg x8, 7, 8, 8

BB Decline Bench
60kg x12
70kg x8, 7, 7

HS Seated Bicep Curl
35kg x10
40kg x6, 6, 6

Skull crushers
25kg x12
30kg x10, 10

BB Curl
33kg x12, 12

Dips - 20 Seconds rest
BW x10, 7, 5

Life Fitness Fly
70kg x8, 8, 8

Reverse Grip BB Curl
20kg x8
25kg x10
30kg x8

Finished with tri pulldown dropsets till failure.

Had a pretty good session too today, weights weren't all that, but the MMC is improving without a doubt and I can feel a better connection with the weights, if that makes sense.
I then walked for around 15km according to Mapmyrun.com.

Came home and just smashed this absolute Mound of Kangaroo Chile
http://i1115.photobucket.com/albums/k548/azaere/IMG_3195.jpg

Oh and just to add, its now been 7 weeks since I left the UK and haven't taken one single magical multi vit tablet and I am still alive! It must be a miracle! I did buy some Omega 3's today though so gonna start taking them throughout the day. Dam I miss salmon!

awesome to hear about the new mindset dude, 2800 does sound a bit low for you though, but I guess we'll find out soon enough :)

you reckon i could grab the recipe for that kangaroo chilli? looks delicious

oats_addict

07-04-2011, 04:56 AM

Dude very happy on this post!!!! Cant wait for the BMF results to help you keep your head up and goals on track. Btw I stopped taking multi and fish a longgggggggg time ago. Only thing I was taking up until about a month ago was D since my levels came back in the crapper on some old lab work. Even stopped that now that the spring / summer is around.

Loving the new mindset dude. As narcissistic as this may sound, sometimes we do need others to acknowledge our physique to give us the confidence that we are in fact taking steps in the right direction. When I walk around the office or chat with my housemates and people ask me "dude have you been training" I sort of go like "yea but how can you tell" when clearly the answer is obvious: yes I'm getting bigger but since I see myself in the mirror everyday these minute changes pass unnoticed.

I'm sure you'll love your BMF and I wouldn't be surprised to see you eating more than 2800 cals very soon... ;) Tbh I don't see many people on this forum who are 100% sedentary outside of their lifting, so burns 3k+ are pretty damn common and you seem to have an active lifestyle.

Cheers guys. Yep something just clicked and I just really want to continue bulking and enjoying myself.
I was showing someone round the gym the other day as it happens and we were just chatting in general about how I got the job there etc, and he made a comment like "its good that you have a job associated with your hobbies as you clearly work out" or something like that. I was like, HELL YEAH!

awesome to hear about the new mindset dude, 2800 does sound a bit low for you though, but I guess we'll find out soon enough :)

you reckon i could grab the recipe for that kangaroo chilli? looks delicious

Yeah we shall see man, thanks.
In a little bit of oil I just browned the mince (whole 1kg bag) for a few minutes. Then added 2 tins of tomatos, tin of Coles 4 bean mix, half tin of sweetcorn, tin of mushrooms (prefer fresh but forgot them), a ton of back pepper, cayenne pepper, italian herb mix and 70g tomato paste. Let it all simmer on a low heat for about 20-30 minutes and all the watery liquid from the tinned tomatos will evaporate and leave a nice thick chille.
Next time I do it, ill add some chorizo for an added depth of flavour, but this is still a simple staple. I split that into 5 and had 2 portions tonight.
The macros for one portion is roughly:
260 cals / 3.8 F / 10 C / 44 P
Job Done.

...oh just made IR's carrot cake oats. Not bad at all, needs more sweetner for next time, but I ran out!
http://i1115.photobucket.com/albums/k548/azaere/carrotcakeoats.png

IronResolution

07-04-2011, 06:54 PM

zhall616

07-04-2011, 07:16 PM

recipe for carrot cake oats?

oats_addict

07-05-2011, 07:13 AM

1. Fantastic change / maturation in mindset and outlook (minor muscle dysmorphia fawks with everyone's mind)
2. Glad you attempted the carrot cake oats. MORE SWEETENER =/= BAD. Haha.
Definitely unusual. Infinite possibilities.

Yeah man all is good.

recipe for carrot cake oats?

I just microwaved the oats for 1 minute like usual, then added a grated carrot, allspice, cinnamon and ground ginger and cooked as per usual. So 30 second or so intervals with stirring until cooked. Would be best cooking on a stove as its easier to judge.

BIG DAY!!

I am all plugged in and being analysed! Hell yeah BMF.

Sick leg session too, got some videos that I have uploaded below. Mainly for a form check...

Lower Hypertrophy
Front Squats
60kg x8 - Video
70kg x6 (Video), 6, 6 (PR's)

Single Leg Leg Press
100kg x8
120kg x6, 6, 8
80kg x8

Leg Curl
4 3/4 Plates x8, 8, 6

Seated Calf Raise
55kg x10
60kg x8, 8 (PR)

BB Lunges
40kg x8 (PR)
50kg x8 (PR)

70kg x6 Front Squat
lOocbaBcsMg

120kg x8 SL Leg Press
VGK0C4eTJrQ

From watching the videos I can see I can probably go slightly lower on Leg Press. Might be due to kinda poor flexibility, which I am working on with Pilates, but whatever. Pretty happy with Front Squats.
Any thoughts?

Front Squats absolutely killed my legs today, my form/body posture seems to agree with them more than back squats so ill continue to do these. I also got commended on them by one of the PT's....standard! ha

Shazriki

07-05-2011, 07:18 AM

As you say mate: nailed the front squat but could go deeper on the leg press. Also is your gym outdoors?

oats_addict

07-05-2011, 05:49 PM

As you say mate: nailed the front squat but could go deeper on the leg press. Also is your gym outdoors?

Yeah thought so, thanks.
It has a balcony yeah, which is great for squats as its so hot inside, A/C sucks. It also looks over Sydney City centre, which aint too bad either!

You got me contemplating/considering possibly competing in the future bro. I have the willpower to get lean etc, but for me I would just be questioning my size the whole time. Food for thought thats for sure

ian0789

07-05-2011, 05:52 PM

IronResolution

07-05-2011, 06:50 PM

You make your father proud with them front squats.
:)

Shazriki

07-05-2011, 11:22 PM

Yeah thought so, thanks.
It has a balcony yeah, which is great for squats as its so hot inside, A/C sucks. It also looks over Sydney City centre, which aint too bad either!

You got me contemplating/considering possibly competing in the future bro. I have the willpower to get lean etc, but for me I would just be questioning my size the whole time. Food for thought thats for sure

Your gym sounds awesome. Good music and epic scenery really gets me pumped up while resting between sets. Feels like you're in a movie or something haha.

Bro you should definitely consider it. Plus if you're in Aussie for a while then I know there's a big bb community there so you wouldn't be some "freak among mortals" while training ;) WRT to mass it'd be nice if an actual BB'er could chime in here, but I think the key is to make peace with the fact that the first time you step on the stage you will probably look smaller than you thought you would (as I said in my log). Once you win the mental battle you can just strut your stuff and no give a crap :)

brendbro

07-06-2011, 05:27 AM

If you are seriously considering competing in the future then I say go for it. I think that would be such an incredible achievement - to have the willpower and determination to do what it takes to step on stage, that would be forever life changing.

How far off were you thinking?

p.s thanks for the chilli recipe, came out bloody fantastic (check MEN for pics). Mixed in some philly cream cheese as well, would recommend for next time :cool:

oats_addict

07-06-2011, 03:49 PM

Duder fronts are solid =O very nice. If you wanna try something really nasty with them do a pause stop once you hit full depth. It really puts an extra kick in the nuts to them! I been starting to use that on my last few reps / sets of squatting.

Haha will report back with that next time. My Lower Power day is saturday, gonna see what numbers I can for that on Front Squat. Im thinking 80kg x5, minimum.

You make your father proud with them front squats.
:)

haha doing them right then am i?

Your gym sounds awesome. Good music and epic scenery really gets me pumped up while resting between sets. Feels like you're in a movie or something haha.

Bro you should definitely consider it. Plus if you're in Aussie for a while then I know there's a big bb community there so you wouldn't be some "freak among mortals" while training ;) WRT to mass it'd be nice if an actual BB'er could chime in here, but I think the key is to make peace with the fact that the first time you step on the stage you will probably look smaller than you thought you would (as I said in my log). Once you win the mental battle you can just strut your stuff and no give a crap :)

Yeah gym is pretty good, its never busy when I go before work, but between 4-7 its rammo. I think I must have got lucky with the music though, its usually full of '90's pop.
Without a doubt something to think about though. I know what you mean, but its also a huge learning experience and something you can take to future competitions.

If you are seriously considering competing in the future then I say go for it. I think that would be such an incredible achievement - to have the willpower and determination to do what it takes to step on stage, that would be forever life changing.

How far off were you thinking?

p.s thanks for the chilli recipe, came out bloody fantastic (check MEN for pics). Mixed in some philly cream cheese as well, would recommend for next time :cool:

Yeah I love challenging myself and 'proving people wrong' (a great motivator for me), but at the moment I just dont see myself as being big enough to put it any worthy competition. I think maybe this time next year could be a possibility. Ill have to have a think and check some schedules.
Looked at the thread, Chille looks good man, its a weekly staple for me, cant go wrong with it.

oats_addict

07-06-2011, 04:09 PM

BOOOOM hello BMF.

Wednesdays Back and Shoulders Hypertrophy...
Neutral Grip Pull Ups
BW x8, 8, 8, 6

BOR
60kg x10
70kg x10
75kg x8, 10

BB OH Press
50kg x8, 7, 6

Upright Row
33kg x10
43kg x8, 8

Reverse Lat Pulldown
60kg x8, 6
55kg x8
50kg x8

Life Fitness Lat Raise
35kg x10
45kg x8, 8

Underhand BOR
43kg x12, 12, 12

Woah big back session, lats were on fire at the end. the underhand rows to finish with were so slow I could have taken a nap between reps. Mad MMR with BOR and Lat Pulldowns. All in all, cracking workout.

BMF Results for Wednesday 6/7/11
http://i1115.photobucket.com/albums/k548/azaere/060711.png

Although it still needs to settle in, this is why I dont understand how I have put on so much fat eating around 3k a day. Ho hum, will look into a bit more after a few more days.

Vanilla CC, Toasted Blueberry Pop Tart and Toasted Fresh Banana Bread
http://i1115.photobucket.com/albums/k548/azaere/IMG_3229.jpg

Matt1991

07-07-2011, 04:45 AM

Solid back sesh, how long are you gonna wait before you adjust your calories based on your BMF mate?

jsullivan7

07-07-2011, 04:55 PM

I hate gaining fat on a bulk as well and i'm currently the heaviest i've been at around 195-200 on average. Although i'm also the fattest i've been, :(, I do like the fact that i eat whatever the hell I want and have put on more muscle more easily than ever before... can't wait to cut but i want another couple inches added to my arms and legs first haha. So I feel you on being at the point of feeling fat and wanting to cut but also wanting to put on LBM.

Ever do the Burooito ?

Cheers man

ian0789

07-07-2011, 05:01 PM

So are you shocked with the BMF duder =P How you liking it since using it?

Btw, training and not feeding your body can lead to fat gains. I am eating harder and more then I ever was and I am gaining more LBM vs Fat mass. I think that is a big problem for some, Also you might find that on days that you didnt do that much activities you still ate at surplus. So while it might wash its self out in terms of cal in vs cal out during a week period I think the way the body ended up using them was not to the best of its advantage.

oats_addict

07-07-2011, 05:23 PM

Solid back sesh, how long are you gonna wait before you adjust your calories based on your BMF mate?

Thanks man, my back never gets DOMS, but for the first time ever I was struggling yesterday. I think Monday will be the day I start taking it all a bit more seriously. That will be 5 days worth of calibration, plus mondays are my day off, so will hopefully compromise of lots of NEAT and random walking.

I hate gaining fat on a bulk as well and i'm currently the heaviest i've been at around 195-200 on average. Although i'm also the fattest i've been, :(, I do like the fact that i eat whatever the hell I want and have put on more muscle more easily than ever before... can't wait to cut but i want another couple inches added to my arms and legs first haha. So I feel you on being at the point of feeling fat and wanting to cut but also wanting to put on LBM.

Ever do the Burooito ?

Cheers man

Yeah, its a big struggle to accept fat gains, and like yourself, I am at my fattest for the last 3 or so years. Sucks. I know what you mean though, I am determined to add a few inches in the right places before wanting to cut, I am just so impatient.

Nah man, I made the chille, ready for the burooito but forgot the wraps. Hoping for monday to be the big day as its when I make the batch of chille. Need to grab some avo and ill be set!

So are you shocked with the BMF duder =P How you liking it since using it?

Btw, training and not feeding your body can lead to fat gains. I am eating harder and more then I ever was and I am gaining more LBM vs Fat mass. I think that is a big problem for some, Also you might find that on days that you didnt do that much activities you still ate at surplus. So while it might wash its self out in terms of cal in vs cal out during a week period I think the way the body ended up using them was not to the best of its advantage.

Hmm its a similar burn to what I was thinking, but I just dont understand the fat gains, but whatever ha. Yeah I think that must be it, when I wasnt working I was still pounding down the food, so yeah that could be a possible reason. Like I said up there^, Monday will be when I start eating with accordance of the BMF results.

Rest day yesterday, just did a Pilates class and work. Yesterdays burn:
http://i1115.photobucket.com/albums/k548/azaere/070711.png

Cant complain!