Lifts Log

[IWANT2LIFTBIG]

Ok... here goes...

i decided to make a log (boards gettin full of them eh?) because loosing fat seems to be gettin harder, i knew the first 30 pounds or so would be easiest and now just doing what needs to be done is a pain in the ass, im still doing it, but it seems so much easier to let myself slip now 'mmm cake.. hey ur not so fat now, one slice wont hurt' but they do, they all add up, so i figured lets make a log, if i have to justify myself here daily then perhaps it will be easier. i could have done this on fitday, but knowing someone *might* read it will hopefully keep me on track.

ME

male
19 yrs old
5 10
210lbs
16% bf according to my calipers, they are not precise but accurate, so i will continue to use them.

GOALS

in the next 5 weeks i will loose between 5 - 10 pounds of fat

my maximum jog time will increase from 20-30 mins (my lungs suck im an asthmatic ex smoker)

sleep more

DIET

im eating 40/40/20

i eat brown rice, turkey and tuna daily along with veg nuts and so on, its pretty clean i wont bore anyone with the details unless they are actually interested. i eat 5 - 6 meals a day, with the last being high fat high protein and very few carbs, this works well for me. and i feel full the majority of the time

on days with only one training sessions i consume 2300-2500 cals
on days with two 2500-2800

i never purposefully drop below 2300

SUPPS

whey
caffeine
(waiting on efas)

TRAINING

I train mon - sat

MON: AM - Jog PM - Leg Training
TUE: AM - Cycle (light/if not in dire pain) PM - ARMS
WED: AM - Jog PM - Shoulders
THU: AM - Jog PM - Back
FRI: AM - Off PM - Chest
SAT: AM - Jog

i often take off one resitance training session a week if im feelin overtired.

if anyone wants to know exactly what my training sessions consist of ill let u know, i cant be arsed typing them out im sure its pretty much the same as we all do.

well thats that ill post often

- lift

*goes to train arms*

[IWANT2LIFTBIG]

in the end, i did legs and what a gr8 session it was (i always do romanian deads on squat day) i busted my romanian pr it now stands at 320lbs, i could have had way more, but my grip failed

ah well, i cant w8 to see what my powerlifting deadlift is like

neighbours complained abt the noise

im a lil pissed off now ill be trekking to the gym 2moz for shoulder day

[IWANT2LIFTBIG]

after my workout and during the car journey i just had i felt like i was gonna chuck *cries like a baby*

[IWANT2LIFTBIG]

so today due to my mothers concerns about the floor and my desire to have my room back i joined a gym and its expensive :S but cool, i might join some classes hmm we'll see...

im gonna go back this evening for some cardio

[jose3030]

Hey dude- Good luck w/ your journey.

Everyone has a different journey, I wish you luck w/ yours!

[IWANT2LIFTBIG]

Thankyou & thankyou for posting

[nithos]

Originally Posted by IWANT2LIFTBIG

they are not precise but accurate

Are you sure you have that the right way?

Gyms are the way to go. However, I do enjoy my home setup...

[Be-Be]

Do you live in an apartment? I'm trying to imagine noise so bad that the neighbors would complain. If you tell me you live in the country on 5 acres, I'm really going to get worried.

[IWANT2LIFTBIG]

hehe no i live in a small semi detatched, i think the problem is my neighbours bedroom is on the adjoining wall in which my bedroom and power rack are..and where the deadlifts occasionally get dropped, i think shes making a fuss over nothing... but my mothers concerned abt the floor ah well. unfortunately theres no where 2 put my baby (power rack) so its off 2 ebay at least i get all that space back

mmm id love 2 live in the country...peace and quiete and runs in the hills!

[IWANT2LIFTBIG]

Originally Posted by nithos

Are you sure you have that the right way?

i got it the wrong way round grr silly me, gyms rock i wud rather have my own setup forever but grrr, i have my induction tomoz i wonder if they'll try and put me on some bs that will be funny

[IWANT2LIFTBIG]

wow im posting again yes im kinda at a loose end tonite yes i probably need a new hobby

anyhow, just to say, kept diet pretty clean today, but cals were a lil low and timing a lil off for one reason or another, its annoying and its the little things like this which i believe in the course of a 5 week cut can halt progress.

oh well hopefully tomorrow will be better,

will have to see tho as i have an early start at 5am

time to go cook up tomorrows meals

damn im sleepy its only 21:10 guess thats the lack of caffeine
(the effects were starting to dimish a little so ive stopped taking it for a while)

gdnite all

- lift

[Be-Be]

Nite, Lift.

[IWANT2LIFTBIG]

wow my gym rocks, i wish id joined earlier, there was only for 4 or 5 other guys using the weights so i didnt have to w8 for anything, which was excellent.

i also had my induction which was interesting, i told the trainer what i have been doing and what i plan to do and i was told i was doing fine and knew what i was doing etc etc which was nice - but i do need to construct a new regime, i have more options now

still havent managed to go for a swim and bah im so tired from lack of sleep and gettin up early for work that im too tired for cardio i just want to fall asleep right now lol

diet is fine today, timing is better, calories much higher, hopefully sleep will be better tonight to

all in all doing ok and wondering what i weigh...

[IWANT2LIFTBIG]

just ordered SANS triple strength fish fats, seems good:

1 serving = 1 cap, recommended dosage = 1-3 caps a day

Amount Per Serving:
Calories - 12
Calories from Fat - 12
Total Fat - 1.35g
Saturated Fat - 1.5mg
Monounsaturated Fat - 337.5mg
Polyunsaturated Fat - 1012.5mg
Cholesterol - 0mg
Highly Concentrated Nordic Fish Oil - 1350mg
(43% EPA - eicosapentaenoic acid 22:5, N-3, 580.5mg)
(22% DHA - docosahexaenoic acid 22:6, N-3, 297mg)
(25% mixed fatty acids, 337.5mg)
(10% stearidonic, 16:4, N-3 135mg)
Total Omega-3 Fatty Acids - 1012.5mg
Mixed Tocopherols (Vitamin E)- 10iu

any thoughts/experiences with this product?

[IWANT2LIFTBIG]

*moans* i do not feel well today i feel positively ill and i know why too, im overtrained, well not so much overtrained, rather:

under rested & under fed

4hrs a night just doesnt cut it, sleep is the one thing i have real problems with, im considering taking ZMA again, it always dropped me off in the past, maybe ill take some 6-oxo with it hmmm

[IWANT2LIFTBIG]

bah im ill i have steroids and antibiotics grrrr 5 days in bed for me then....

(its my own fault for not looking after myself)

on a happy note my SAN Triple strength bla bla efa's arrived

[Be-Be]

You started to throw me a curve there with the first part of your sentence.

It's very annoying to get on track with a new plan and then be interrupted. The important thing is to get your body healthy. Make sure you take ALL your meds - even if you start feeling better. Get well soon but don't push yourself while you are sick - you'll just prolong the illness.

[IWANT2LIFTBIG]

Im doing my best but i couldnt resist a few press ups being so inactive is driving me nuts, heres todays diet:

3 turkey breasts (600g)
2 tins tuna
1 chicken microwave meal (yeah yeah i know the breakdown doesnt look so bad actually)
50g nuts
150g brown rice
2 red onions
3 peppers
1 glass apple juice
efa's
meds
a small handful of jelly beans

i probably missed something ach well

[IWANT2LIFTBIG]

felt better today walked for a couple hours, but i guess ill pay for it tomoz, damn im tired now

i only managed 5 meals today coz i woke up late lol, yeh its no excuse but i cant keep myself awake just to eat at 2am lol

2200 cals (arghh low but not including 1/2 glass fruit juice and some jelly beans)

800g turkeys breasts
152g brown rice
veg
150g chicken

other stuff i cant remember

anyway it comes out around 220protein, 60ish fat 170 something carb

i think a day of real rest is called for 2moz im sure ill feel even better tho lol

peace all

-lift

[UCLABruin]

Get some pics in here Bigs!!!

Great job so far!

[Gibblets]

Yeah, we want pics!

[Vinter]

exactly what I was thinking ^ I wanna see some pics!

[IWANT2LIFTBIG]

hehe cheers guys pics eh..i promised myelf id take some at 190 so thats when ill post em, everythings going well, diets on track today, training was ok not gr8 but hey, bashed out some sets of bench and JM presses and some press downs, also some incline dumbell curls (i was waiting for the smith machine)

note: those incline curls really hurt

thats it really tomorrow might try and find my 1rm for squats or not depending how i feel

im starting a new 5 week training cycle aimed at improving strength, hopefully i can add 30pounds or so to my squat? i think ill be squating in the smith machine there never seems to be anyone around to spot me

-lift

[IWANT2LIFTBIG]

ouch ouch ouch serious DOMS in my chest... a good sign usually i decided to squat tomorrow and cycle today, just 30 mins, diets fine so far im damned sleepy tho, my zma arrived but i have to collect it from the po coz i missed the delivery (grrr)

NEWS: since im now 4 weeks out i weighed myself i also measured my love handles, the digi calipers put me at 3 v different readings so i just threw em in a draw never to be seen again lol

weight: 207 (oh yeah)
love handles: 43" - why wont u shrink?
waist:38"

those are the measurements ill compare against in 10days or so

[IWANT2LIFTBIG]

another day draws to an end and im pleased to say diet was on track still a little low but grrr also im wondering if im lactose intolerant lol but ill save that story for tomorrow

[IWANT2LIFTBIG]

sooo...diet a lil crap today i slipped be back on track tomorrow im sure, training was ok, used a power bar for SLDLs today damn those things are harder to grip couldnt handle nearly as much weight which was a shame but my forearms got a major pump all veins popping and stuff, be under no illusions it didnt look that impressive.

i did some lat pull downs to and today i tried the leg press, awesome, but hmm my right knee started hurting after i did a couple sets of 250pounds, which is annoying coz i was just gettin warmed up. i enjoyed it though i was able to target the quads more specifically so i was v impressed with the leg press... i still prefer squats tho

my triceps and chest are still sore from chest day, which is worrying its max effort day on monday...they better recover :|

abt lactose intolerance... bah another time

peace

lift

[IWANT2LIFTBIG]

*yawns* im sleepy, everythings going pretty well diet was ok today, timings a lil off also i was a bad boy and couldnt be bothered counting the cals but considering i eat the same things everyday im not sure there is much of a need, training was good today it was the first max effort chest day, with JM presses being my first 3 weeks cycle max effort excercise of choice

there will be 12 weeks in total:

1-3 JM presses
4: bench max
5-7: Floor Press
8: Bench max
9-11: Rack press/box press (i know box press is better but hey, rack pressing is safer w/o a spotter
12:Bench max

(dynamic/speed days will run throughout except on max weeks)

there are lots of bench maxing weeks, on these weeks, although im not using conjugated periodization for my leg training i will also be maxing out squats and deads on max bench weeks and dropping everything else, hopefully this will reduce my chances of getting ill and give me more time to recover?

schedule:
mon: max effort chest
tue: back and bi/cardio
wed: cardio/off
thur: chest speed day/cardio
fri: legs

cardio is v optional

todays JM press hit a measely 200pounds but i am proud

its back and bis tomorrow which will be done at the gym im lookin forward to it, my back just recovered tho so hey, perhaps ill take it easy on the back training? im thinking just bentover rows and lat pull downs then ez curl and incline dumbell presses? ach so hard to decide. either way i will be recording my lifts from now on (no not here) in an excel spreadsheet. i dont know what i weigh...nor do i care i feel better and much healthier and thats the main thing!

my zma arrived and ive been taking it over the weekend, damn i love that stuff it sends me off into lovely lovely sleep i just took some now, ill pimp the product to: cytodyne Z-Mass PM gr8 stuff

...what else? im lookin fwd 2 going back to uni other than that all is well

peace all

-lift