AFC96 Road to Manlet

[AFC96]

Morning Weigh in: 51.5

Last week my goal was to reach 51.6-51.7 by today, seems like im 0.1kg short.


Going to hit the gym in a few hours.

[AFC96]

For the past few days, i have a bit of a short breath. Im not sure why. I have just been bulking for a few weeks and have not even gain much, dont think its from the bulk, or its because ive dropped HIIT completely. I don't really know.

[AFC96]

Just got back from the gym.

Workout log

Back Squat: 166lbs 5x5

- No grinding, i was surprised it was easy. Last week i did the same lift, and i was grinding from the 2nd set onwards.

Bench: 107lbs 5x5

- Still weak on all of my pressing lifts, but it was easier than last week, where i bench the same weight.

BOR 85lbs 5x5

- Smooth

+Accessory Work added weights to all of the accessory work

Note: Today my energy level was high, weights that i used to grind are easy today. Maybe those surplus are doing me some good.

[AFC96]

Messed up my food log today.

Just realised the JIF peanut butter that i have been consuming for 3 days has 2fat instead of 8.

Luckily, the calories are the same, just the macros that is messed up.

This caused me to be 21g of fat over todays macros, but then again 59g of fat is just the minimum. Today i was consuming spoons after spoons of PB to hit my fat macros, and saw something was wrong.

no wonder from yesterday i was checking my macros and it does not add up, i thought it was the nutritional facts that does not include fiber, turns out to be my Peanut butter. Damn, i could have eaten more of that cereal i wanted.

[flackoflacko]

Sick progress so far! In on dis f'sho.

[InItForFitness]

Picture to be used as comparison in up coming month.

15/October/2014





still small and skinny , lets be small and buff in june.

Body still sucks but chest sucks the mostesst

You remind me A LOT of myself physique wise.
Especially in regards to the aspect of having a lacking chest.

Best thing I can tell you is really start learning how to activate your chest during your training sessions.
Slow your reps down and feel the movement as it's working the muscle, then power through the top end and explode up, but ensure you're getting proper flexation throughout.

Really pump the muscle full of blood and force it to grow.

[AFC96]

You remind me A LOT of myself physique wise.
Especially in regards to the aspect of having a lacking chest.

Best thing I can tell you is really start learning how to activate your chest during your training sessions.
Slow your reps down and feel the movement as it's working the muscle, then power through the top end and explode up, but ensure you're getting proper flexation throughout.

Really pump the muscle full of blood and force it to grow.

Yeah i cant get that mind muscle connection for my chest. really hard to get that pump on my chest..

[AFC96]

Morning Weigh in : 51.8kg


Making progress. Going to post a graph soon.

[AFC96]

Started bulking around august, but bought a digital scale and really track closely my weight since october.

gained 1.5kg since august. Aiming to be 52kg by the end of the month.

Hoping my bulk goes right.

[AFC96]

Going to do my LISS today, and as it is saturday night, will be heading out to an mexican restaurant tonight.

Ill Probably get a burrito.. not sure how to track it as its a local restaurant.. and i rarely eat mexican so hard to guess.

[AFC96]

Just did my LISS.

10km/h for 4km.. Took me around 25 minutes.

6PM here and ive got:

765kcal 116c/35f/10p left. I hope its enough for a buritto.

[AFC96]

Morning weigh in: 52.6 kg . Wtf. This is the heaviest so far.

Im not sure whether im retaining water from the food i ate yesterday because it has a high sodium or im bulking too fast.

Food log will be updated later, i feel asleep yesterday.

[AFC96]

Just ate 250g of Failed mashed potato. thought of making some kind of croquette but i ran out of eggs. So i had nothing left in the fridge, i ate the mashed potato with some siraccha and pepper. Forced myself.

[AFC96]

Food Log




Had an impromptu road trip outside of town, didn't have time too cook. So Proats and cereal all day and dayleee.

Really having problems with veggies.

1. I dont like veggies.

2. I keep on substituting veggies with other foods that fits my macros.

Really gotta work on my micros department.

[AFC96]

Morning Weigh in: 51.9

Goal of the week:52 by the end of the month. If im 52 by the end of the months, that means i gained 1kg in 27 days. I think its lean enough.

Today im going to do workout B. Can't wait to do another workout!

[tara19]

I'm not judging.. but 3 scoops of whey a day?
Do you not enjoy meat? Sorry I don't know if you are vegetarian etc.

[AFC96]

I'm not judging.. but 3 scoops of whey a day?
Do you not enjoy meat? Sorry I don't know if you are vegetarian etc.

It was just a day. i had no time too cook yestrday. Had to suddenly go out of town.

and yes, i enjoy meat.

[determined4000]

in

why so much LISS
HIIT is better for a bulk and body comp
http://suppversity.blogspot.de/2012/...lories-or.html
http://suppversity.blogspot.com/2014...ng-muscle.html

[AFC96]

in

why so much LISS
HIIT is better for a bulk and body comp
http://suppversity.blogspot.de/2012/...lories-or.html
http://suppversity.blogspot.com/2014...ng-muscle.html

DOMS makes it hard for me to do sprints. Even when i was still playing soccer, my sprints would be really sloppy.

Ill try incorporating HIIT later on probably when my DOMS arent as bad.

and when i read jasonblaha saying, HIIT would interfere with the program.. so i wasnt sure whether to do it.

[determined4000]

you can do bike sprints (no impact)
or other non traditional things
k-bell swings, jump rope, burpees, farmers walks, punching bag etc

[AFC96]

you can do bike sprints (no impact)
or other non traditional things
k-bell swings, jump rope, burpees, farmers walks, punching bag etc

Alrighty. Thanks for the input! Appreciate it.

[AFC96]

Workout Log

Workout B

Squat: 172Lbs5x5

Deadlift: 166Lbs1x5

- Started light because i want to fix my form and work my way up, rather than starting heavy and my form is bad.

OHP: 73lbs5x5

Row: 84lbs5x5

+ Accessory lifts
+ Ab Work

Note: My next squat would be a PR if i can pull it off. I could only squat 177lbs 3x5. I am hungry to squat 177lbs 5x5!

[AFC96]

Nutrition Log will be posted later tonight.

I still have 900 cals left,

consisting of 106c and the rest fat.

Want to go get some McDonalds, sodium level will high. Going to bloat tomorrow. again.

[AFC96]

Didn't get mcd's to lazy to get out of the house.

Food Log

[AFC96]

Morning Weigh in : 51.8kg

Goal of the day: LISS cardio and thats it.

[Gxp23]

Yeah i cant get that mind muscle connection for my chest. really hard to get that pump on my chest..

I used to do some cable flys to really force some blood into my chest before doing my pressing movements.

[AFC96]

I used to do some cable flys to really force some blood into my chest before doing my pressing movements.

Alright man, thanks for the advice. I will try it out.

I just can't feel my chest when benching or doing anything related to chest. Havent established that mind and muscle connection.

[AFC96]

Just did 25 minutes of LISS. Im not sure its LISS or MISS.. Is LISS supposed to be a walk? Cause my cardio is always a steady jog at 10km/h. So whatever it is, i just did that.

[AFC96]

Stuck in traffic and its 11 at night stuck in traffic. Sleepy as ****. Got 600 cals left. Prolly going to get pb sandwich with cereal when i get back home.

Log will be updated tomorrow or later on. Really sleepy

[AFC96]

Morning weigh in: 51.8kg

Goal: Aiming to be 51.9 by tomorrow and 52 by monday next week.