Kanis999 Journal - Journey to surpass 2014's physique
Hi,
I'm Mike, a former forum regular. Back in 2010-2014 I took natural bodybuilding seriously and developed a physique that I wish to re-attain.
Here's what I achieved back in 2014:
[img]https://imagecdn.bodybuilding.com/progress-photo/26170873/80a681aa7f4c43fbab41e66e9e526243-610xh.jpg[/img]
It was about par for course for what you'd expect after 4 years of training. V taper was quite good, core was pretty clean and torso muscles had some size. The lats and traps could be seen from the front and chest had moderate size. Arms were a weak point, as were calves, traps, and rear delts.
Peak strength was
335x5 squat
405x5 deadlift
85x8 db incline press
I don't remember my other numbers but I was not doing flat bench or much direct arm work at the time (it shows).
At that point in time I weighed 164 lbs and the physique would have surely excited your average female, at least with shirt off. I was on the path to gain 5-10 more pounds of muscle over the next few years, but disaster struck.
I simultaneously hurt my back from squats and began to feel disillusioned with natural bodybuilding. I had developed body dysmorphia and could not appreciate the physique I had. I thought all natties looked small. I knew I would never turn to the dark side, and began losing lean body mass rapidly due to injury, so it seemed as if my ideal physique would never be possible. This made me give up entirely.
Fast forward to today. Or rather 1 month ago - I was 210 lbs with a 40"+ waist. I spent 12 hours sleeping each night, and an additional handful of hours throughout the day in bed listening to podcasts and youtube videos. It is an extremely inactive lifestyle brought about by depression and sleeping disorders, which I've yet to pin down with sleep doctors (we're working on it). I thought that if God or whatever higher power is out there decided to take my life, I would not mind at all. I was ready to meet my end. It was necessary to make changes.
My beautiful therapist has helped me get my foot in the door towards making these changes. 1 month ago I quit smoking marijuana, which I had been doing 10+ times per day. I scheduled the necessary meetings with sleep doctors to figure out why I spend over 12 hours in bed each day. Most importantly, in the past week, I've finally committed myself to return to bodybuilding, and it just might save my life.
I look back at my physique from 2014 and am very jealous. I can't believe how much better I looked, and am ashamed that I couldn't appreciate what I had at the time. I had body dysmorphia for sure. I looked at too many unnatural physiques for inspiration. Not this time around. I have a good idea of what I really want to look like - how I did in 2014 lol. Thus, [B]the purpose of this journal will be to track my progress towards 2014 status and beyond[/B].
[U]The Plan[/U]
The first thing that has to happen is I need to lose 50 lbs. My goal weight is 160, from my current 210 lbs. I am fully committed to this fat loss.
For the first time ever I am doing an intermitted fasting regiment. This is not because IF has some magical fat loss properties, but rather because I am most likely to adhere to the diet on this philosophy - it is far more painful for me to eat small meals than it is to skip meals. I HATE small meals.
Due to my 12 hour sleeps, my NEAT is extremely low and I have to cut on ~1800 calories. IF fits this current lifestyle easily because I sleep so long that it is simple to have an 8 hour feeding window. I am allowing myself to eat a big meal once per day, and that fully satiates me, unlike the puny meals I'd have to have on 3 meals per day.
It has been 1 week so far and my weight has not gone down at all. Why is this the case? Simple - I started loading creatine and resistance training at the same time I started the diet. My muscles took in a ton of water and glycogen over the course of the week and it is clearly visible. After just 1 week, there is a dramatic change in muscle fullness. The waist, meanwhile, has clearly shrunk already. I expect to see 1-2 lbs per week of fat loss going forward. If not, something is seriously wrong considering I'm already on 1800 calories.
I have completed 1 week of training. It all felt quite good with the exception of conventional deadlifts, which really taxed me. I have placed deadlifts on the last day of the week before a 2 day break, so I have extra recovery after a deadlift session.
Overall the training philosophy is a 4 day per week high intensity low-to-moderate volume approach. This is the routine that got me to where I was in 2014. Muscle memory should lead to quick gains, although I don't really expect to gain much muscle at all until my cut is over and I begin bulking finally (about a year from now). But I will still train very hard during the cut, trying to get as much muscle memory gain / recomp as possible while still losing weight.
The 4 days are - Legs, Lagging body parts isolation, Push, and Pull. LPP essentially with extra accessory work, and only hitting LPP once per week.
[U]Day 1 - legs[/U]
Squat worked up to 225x5
Leg extensions and curls
This resulted in mild soreness. I will increase volume on squats as I get closer to 300 lb working sets.
[U]Day 2 - accessory[/U]
Incline bicep curls to start with 30s
Shrugs
Calf raises no weight required lol. I'm fat.
Weighted abs
Each of these muscles got extremely sore the next day. I'm excited that biceps got very sore because I have traditionally had trouble getting MMC on them. I think incline curls might be the way to go for me.
[U]Day 3 - push[/U]
Bench 205x5 for a couple sets
Incline bench 135
Overhead tricep extension with 30s
Mid delt upright row 45 lbs - this is a wide grip upright row that I really feel in the side delts (better than lateral raises)
The chest was the most sore muscle of the entire week. Chest really got destroyed. I will definitely not be adding volume there anytime soon.
[U]Day 4 - pull[/U]
Deadlift 315x5
Pullups AMAP (2)
Wide grip pulldowns with 80lbs
Face pulls with 30lbs
Upper back and traps got quite sore, as did lats and erectors. Deadlift weight should go up quickly, but as mentioned before, they were quite taxing. I might replace them with something like good mornings eventually because I'm really just trying to hit the erectors primarily with this movement. I don't care about glutes and hamstrings much if I'm being honest.
On off days I do 10-20 minutes on the elliptical, or walk around the neighborhood.
Ultimately, life is quite the struggle right now with these mysterious sleeping disorders, but it is looking up. I will stick to this program and keep you updated regularly to keep myself accountable. Thanks, if anyone read even part of this wall of text.