Oats, Proats and Miloats - Time to get lean

[oats_addict]

Long Story short, I was overweight my whole youth until about 2 years ago when I went and lived in Japan for a year. Thought I was successfully cutting, but turned out I just got skinny. Since then I have been lifting and watching what I eat, but with no real purpose....until NOW!

Im currently 5'10 160lbs and coming off being in a deficit for a good year or so. Time to start adding some mass.

Im using Laynes Power/Hypertrophy Split and might start logging my lifts depending on how well this goes.

Will also post some food entries that I feel are worthwhile. Ill be eating around 2500kcals, with a minimum of 180g Protein and 70g Fat. Then play about with the remaining cals, which will most likely be some sort of oats.

Im upping sticks and moving to Australia from the UK in a month or so, so lifts and nutrition may go a bit loose, but will do my best to keep on track whilst enjoying myself.

Photos added below...

[DDon1996]

In. Are you using Layne's new PHAT or old PHAT?

[oats_addict]

Good stuff man.

Not sure what one tbh, but it's the
Day 1 - Power lower
Day 2 - Power upper
Rest
Day 4 - hyper lower
Day 5 - hyper chest and arms
Day 6 - hyper back and shoulders.
Rest

Along those lines basically, not necessarily in that order either.

Goals:
5x 100kg bench
5x 120kg squat
5x 75kg BB military press

More than motivated, bored of people calling me skinny, after years of them calling me fat!

[oats_addict]

So start of bulk photos









Comments and critiques are more than welcome.

Edit: Added a comparison over the last few months of cutting. I cut on way too little calories so difference is minimal, but about 12lbs or so. I was watching cals during the week, but alcohol and clubbing took over at the weekends. Didnt lose any noticeable strength and I am now fairly vascular.

[Webber91]

Comments and critiques are more than welcome.

How about you tell us mate!

What do you feel are your strong points? Which bodyparts would you like to improve most? What areas do you think are severely lacking?

[SideSteal]

Good luck, will be following.

[oats_addict]

How about you tell us mate!

What do you feel are your strong points? Which bodyparts would you like to improve most? What areas do you think are severely lacking?

In all honesty mate, it's not until you actually sit back and look at photos you realise how differently you see yourself. I look so much smaller in the photos than IRL, so want to add mass all over.
I have recently started working legs religiously now (nothing to do with reading your log I swear haha) and I love it.
So yeah all over mass, but just don't want to get too fat again, so will be taking it steady and adding cals as and when I feel necessary.
I'm moving to aus in a month so will hopefully be jumping on the kangaroo, looking forward to trying it.


Good to have you here sidesteal, will be watching your progress too!

[SideSteal]

In all honesty mate, it's not until you actually sit back and look at photos you realise how differently you see yourself.

^^ This is SO true. ^^

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.

[SideSteal]

More than motivated, bored of people calling me skinny, after years of them calling me fat!

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.

[oats_addict]

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]

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]

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)


Mixed up



Posted this in the MEN thread, but rhubarb oats is worth a try too


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

[NaLLa8705]

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]

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]

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

[NaLLa8705]

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

[joelash302]

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]

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]

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


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.


Cant beat some weetabix in a whey shake first thing in the morning


Not usually a chocolate fan, but had some of this in the fridge


So chucked some in some oats


Close up of tonights lasagne


So my calories are at about 2500 now and I feel a bit hungry, so time to open these two bad boys...

^^^ Best 2 flavours of ice cream we get in the UK. FACT!

[zstanton]

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


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.
[IMG]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[/IM]

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

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

oh my god... thats looks sooooo good

[Rambo26]

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]

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...


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.


Spare calories at the end of the day...





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

[oats_addict]

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.


A2G Squat 60kg
2x10 reps
Again, would love a video critique


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



Will update later tonight with food too...

[brentbonifasold]

So my calories are at about 2500 now and I feel a bit hungry, so time to open these two bad boys...

^^^ 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]

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]

Some of yesterday's food
Proats with a ton of PB


Cinnamon Raison Bagel with PB


Ham and piccalilli lettuce wrap


Mum brought some Tim Tams back from Aus, first time trying them. Did the whole drinking milk through them. win. Enough said.


Was craving a burger, so made me one.





Sweet potato with cinnamon, seasoned white potato fries and a salad to go with ^burger.

[oats_addict]

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


B&J's Coconutterly Fair. Cracking flavour!

[Webber91]

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.

[oats_addict]

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.


Breakfast 2: Usual Overnight Oats and Whey mix, but heated it in the microwave before eating, and it became so thick! Prefer it cold...


Twice Baked Potato - with cream cheese and monterey jack cheese.


Prawn and Jalapeño Ratatouille, ^potato and veg


With some baked squash with cinnamon

[Webber91]

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