A Weak Squatter's Road To Redemption

[Sinaku5]

I'm not sure. I eat the same amount every day. I've basically just removed food from my calculated diet. I'll recalculate it here now...

Yesterday
Banana & kiwi 176/2/42/0
Breakfast shake (oats, eggs, milk, whey & creatine) 760/60/58/32
Lunch (Chicken breast in peri peri sauce w/ sweet potato mash and green beans) 715/55/54/31
Handful of almonds 123/5/1/11
Dinner (Sirloin steak w/horseradish, sweet potato chips, mayo and asparagus) 1164/63/57/76

Total Kcal/P/C/F: 2938/185/212/150
Macro split approx. = 25/30/45

I do like my fat. Last nights dinner was particularly fatty so I would think that my fat and calorie number comes in slightly lower on other days. It just took me an hour to work that out. Reminds me why I don't bother anymore! Glad you asked though just so I could reassess. What do you think?

During a cut higher protein is recommended. IIRC you're about 190lbs right? - you're not even consuming 1 gram per lb and during a cut 1.5/lb is recommended IIRC.

And im jelly at your 2900 calories...im cutting on 2300. If can fit in about 200 grams of protein in 2300 calories you should have no problem taking in that much with the extra calories.

Personally i feel like that may be a contributing reason to why you're strength has dropped as much as it has.

Ik tracking cam be difficult - i use myfitnesspal and its a great way to monitor and track intake.

[Sinaku5]

Thanks to everyone for the ongoing comments etc. It makes every session that much more rewarding to know there's so much support for each other's training here. BB.com has brought nothing but good to my lifting and I may even have given up by now without you guys!

I definitely agree with you - can you imagine how awesome it would be to have a gym where all of us workout?

[GinjaNinja85]

During a cut higher protein is recommended. IIRC you're about 190lbs right? - you're not even consuming 1 gram per lb and during a cut 1.5/lb is recommended IIRC.

And im jelly at your 2900 calories...im cutting on 2300. If can fit in about 200 grams of protein in 2300 calories you should have no problem taking in that much with the extra calories.

Personally i feel like that may be a contributing reason to why you're strength has dropped as much as it has.

Ik tracking cam be difficult - i use myfitnesspal and its a great way to monitor and track intake.

I might start using egg whites in my shakes then. That seems the best option although I have wanted to avoid it. Or maybe I'll drink lots of low fat milk?

[GinjaNinja85]

I definitely agree with you - can you imagine how awesome it would be to have a gym where all of us workout?

Lol. What, you mean actually MEET people we speak to online IRL??? I dunno...... sounds kinda scary

[Sinaku5]

I might start using egg whites in my shakes then. That seems the best option although I have wanted to avoid it. Or maybe I'll drink lots of low fat milk?

I've never been a fan of eggs.

When i started cutting i switched to fat free milk - saved me bout 40 calories and per serving and i have about 2 per day so over the course of a week it saves me quite a few calories.

[Sinaku5]

Lol. What, you mean actually MEET people we speak to online IRL??? I dunno...... sounds kinda scary

Lol. it'd be awesome to have a gym with as man inspirational ppl and characters as those on bb.com who actually KNOW how to lift

[pyaarawala]

I need to, just to make sure you don't get too far ahead! We are men, this is what we do. We squat lol. Yeah, makes us pretty awesome I think

Thanks to everyone for the ongoing comments etc. It makes every session that much more rewarding to know there's so much support for each other's training here. BB.com has brought nothing but good to my lifting and I may even have given up by now without you guys!

Haha that only drives me even harder to catch up to you. But don't worry I'm still very far off. What's your squat PR? 315 or 325 lbs? And I could say the same to you man about the support.

[GinjaNinja85]

I've never been a fan of eggs.

When i started cutting i switched to fat free milk - saved me bout 40 calories and per serving and i have about 2 per day so over the course of a week it saves me quite a few calories.

Why no eggs? I've heard people cut successfully on about 100g of protein. It makes you wonder how much protein we actually need. Honestly, I don't think anybody knows. Since the start of my cut, I made initial gains but now I've regressed to pretty much the same strength. I weighed myself this morning and I'm 88kg. I was 93 when I finished bulking. I don't think it's going too badly.

[GinjaNinja85]

Haha that only drives me even harder to catch up to you. But don't worry I'm still very far off. What's your squat PR? 315 or 325 lbs? And I could say the same to you man about the support.

325x1 and 295x5. 3x5 is tougher though so you'd handle 295x5 if you could do 280x5x3 I think. I know for a fact you're gonna catch me

[Sinaku5]

Why no eggs? I've heard people cut successfully on about 100g of protein. It makes you wonder how much protein we actually need. Honestly, I don't think anybody knows. Since the start of my cut, I made initial gains but now I've regressed to pretty much the same strength. I weighed myself this morning and I'm 88kg. I was 93 when I finished bulking. I don't think it's going too badly.

Just not a fan of eggs.

I've heard of stuff like that too, but there's people who are more genetically gifted than others.

Protein is undoubtedly more important in a deficit, but its controversial in terms of how much more important. Theres studies showing that more protein than regular is beneficial while in a deficit of calories and carbs, but there are no studies that show that less protein is beneficial while in a deficit of calories and carbs, just rather that there are cases where people were able to sustain muscle/strength ok with less protein intake than what's typically recommended.

Personally, I take it from the view point of better safe than sorry.

I base my understandings of it off Alan Aragon's recommendations and this sticky - http://forum.bodybuilding.com/showth...hp?t=121703981

325x1 and 295x5. 3x5 is tougher though so you'd handle 295x5 if you could do 280x5x3 I think. I know for a fact you're gonna catch me

And yeah Pyaarawala - you're catching up quick - I need to step my game up too.

[GinjaNinja85]

w/e Jan 13: 89.1kg
w/e Jan 6: 89.3kg
w/e Dec 30: 89.9kg
w/e Dec 23: 90.5kg
w/e Dec 16: 90.4kg
w/e Dec 9: 91.0kg

- Down 0.2kg. After last weekend's feasting this is a good result. I'm gonna aim for a nice steady diet this week and I expect a much bigger drop. Still carrying some stomach and torso fat but I'm noticeably leaner. I was a 35 1/2" waist the other night down from 37" in Nov.

Target for w/e Jan 20: 88.4kg

[GinjaNinja85]

I think the better safe than sorry attitude is a good one Sinaku. I'll work out some changes for when I get back from morocco and find a lean source of protein to add, like egg whites and fat free milk. I eat alot of lean meat already. Thanks mate!

[Woody-5]

Nice work on the cut. It should be easier now that the holidays are over. Tough to stay perfect on the diet with all the extra feasting and treats lol

[GinjaNinja85]

Nice work on the cut. It should be easier now that the holidays are over. Tough to stay perfect on the diet with all the extra feasting and treats lol

They're over, and I still can't behave myself. I had to tell my nan that I couldn't take her cake home with me because I was on a diet. It broke my heart lol.

[GinjaNinja85]

TEXAS METHOD #5

VOLUME DAY

color code:
blue = pr and completed all reps
red = fail

SQUAT
8 x 20kg b/l
5 x 40 b/l
5 x 60 b/l
3 x 80 b/l
1 x 100 b/l
5 x 110
5 x 110
5 x 110
5 x 110
5 x 110

LYING TRICEP EXTENSION
15 x 7.5kg
12 x 27.5kg
12 x 27.5
10 x 27.5

PENDLAY ROW
5 x 60kg
2 x 80 - oops, misload
5 x 70
5 x 70
5 x 70
5 x 70
5 x 70

GOOD MORNINGS
10 x 20kg
10 x 40
10 x 50
10 x 50
10 x 50

WEIGHTED DECLINE SIT UPS
8 x 10kg
8 x 10
6 x 10

BACK EXTENSIONS
10 x 10kg
10 x 10
10 x 10

SIDE LATERALS
25 x 5.5kg
12 x 5.5
12 x 5.5

FACE PULLS
35 x 18kg
15 x 16

COMMENTS
While the the squats were challenging, I had the work sets done in 25 minutes and form was good throughout. I would normally bump the weight but I'm on holiday for a week from this weekend so I'll probably just repeat this in two weeks.

Stepped up the core work today after advice on my squat form in the PL section and introduced good mornings in place of power cleans and also added weighted sit ups. GMs felt weird. I filmed them so please feel free to critique those in particular!

All in all, felt strong today.

TIME
2:00

VIDS

Squats, Rows and GMs

[xRequiem]

try widening your stance on the gms and going a bit lower.

squats looked pretty fast

[Woody-5]

Nice volume day mate
Solid squats & You've got a lot of extra work in there too. Monster session!

[GinjaNinja85]

try widening your stance on the gms and going a bit lower.

squats looked pretty fast

Don't you feel like the bar will roll off onto the back of your head if you too low? How wide do you think?

Nice volume day mate
Solid squats & You've got a lot of extra work in there too. Monster session!

Thanks! It feels good to go in and do LOTS of work to start the week.

[GinjaNinja85]

I've started cooking 3 double meals every few nights to cut down on prep time. It's working out quite well because I spend 2 nights a week making the dishes and that gives me 6 days of food. My 7th day is a cheat day, or I have 2 cheat meals in the week. Seems to be very convenient so far. Check it out!



Lemon chicken with baby plum tomato, cabbage & sultana couscous


Salmon, sweet potato mash & peas


Satay chicken stirfry with yellow peppers, onion, bean sprouts and brown rice

[InspecktaDeck]

You use a really wide grip for squats, because of this your elbows fly up and drive your torso down. Thats why coming out of the hole is hard for you. Try to work on shoulder mobility so you can get a more narrow grip and keep elbows somewhat down. Im around middle finger on the ring, Im slowly moving closer over time. I like the grip Im at now tho

[GinjaNinja85]

You use a really wide grip for squats, because of this your elbows fly up and drive your torso down. Thats why coming out of the hole is hard for you. Try to work on shoulder mobility so you can get a more narrow grip and keep elbows somewhat down. Im around middle finger on the ring, Im slowly moving closer over time. I like the grip Im at now tho

I REALLY would like better shoulder mobility. You're right, I need to start working on it. Thanks for the tip man. And well done at your meet, I thought that 3rd squat was yours too! Nice total nonetheless.

[InspecktaDeck]

I REALLY would like better shoulder mobility. You're right, I need to start working on it. Thanks for the tip man. And well done at your meet, I thought that 3rd squat was yours too! Nice total nonetheless.

Thanks. I know you can do it, I had a SUPER wide grip cuz my shoulders sucked. I did alot of dislocates and other shoulder stuff, rowing and back work helps too.

[GinjaNinja85]

Thanks. I know you can do it, I had a SUPER wide grip cuz my shoulders sucked. I did alot of dislocates and other shoulder stuff, rowing and back work helps too.

I've actually stepped up the row volume after reading your log. About doubled it

It took me a long time to squat without pain in my elbows. Now I've found something that's pain free, I'm hesitant to stray from it, but we all need to keep furthering ourselves and adapting our form as we progress so I think it's time to really focus on it again.

[nikolic993]

Now that's what I call a volume day.Nice form on the squats.

[GinjaNinja85]

Now that's what I call a volume day.Nice form on the squats.

Thank you

[GinjaNinja85]

SPRINTS - Easy to Medium Hills (HIIT)

5:30 jog

0:15 sprint
0:45 jog/walk
x6

6:00 jog
Cooldown / Stretch

COMMENTS
Added one more sprint and it hurt. I had to walk for 30 seconds on the way home so I think I'll repeat this next time. Icy as fu*k out there.

On another note, me and my girlfriend finally agreed to walk away from things tonight. She cancelled us moving in together just over a month ago as I was working too much setting up my business. We agreed to work through it but it seemed like a big kick in the teeth and a big step back. I've never gone backwards in anything in life and I've found that too difficult to deal with. It's the right thing to do and I'm just glad we both feel the same so we can both move on. The last year taught me alot, most of all to trust my instincts and shut down and disregard things which seem like they could be a negative influence on my life. Now I just need to make sure there is no contact and everything will work out just fine.

So, no holiday next week. TM will continue as normal.

TIME
17:30

[Sinaku5]

On another note, me and my girlfriend finally agreed to walk away from things tonight. She cancelled us moving in together just over a month ago as I was working too much setting up my business. We agreed to work through it but it seemed like a big kick in the teeth and a big step back. I've never gone backwards in anything in life and I've found that too difficult to deal with. It's the right thing to do and I'm just glad we both feel the same so we can both move on. The last year taught me alot, most of all to trust my instincts and shut down and disregard things which seem like they could be a negative influence on my life. Now I just need to make sure there is no contact and everything will work out just fine.

Sorry to hear man but at least you learned something from it.

I missed VD - real good and it'll only get better when your cut ends - when are you planning on ending it again?

[GinjaNinja85]

Sorry to hear man but at least you learned something from it.

I missed VD - real good and it'll only get better when your cut ends - when are you planning on ending it again?

Yep, definitely learned something. Girls are c-a-razy. According to my sig, it's 31st March but I'm not losing weight very fast so I dunno. Maybe end of April? Whenever I get to about 10-12% bf.

[GinjaNinja85]

TEXAS METHOD #5

RECOVERY DAY

color code:
blue = pr and completed all reps
red = fail

SQUAT
8 x 20kg
5 x 40
5 x 60
5 x 85
5 x 85

BB CURLS
25 x 20kg

HANGING LEG RAISES
12 x b/w
10 x b/w
10 x b/w

CONDITIONING - Steady State
Exercise Bike - 20:30 - 7.9 km or miles?

COMMENTS
Weak. I shall enjoy the rest day tomorrow and aim to squat 5x127.5kg and deadlift 5x145kg. Neither are PRs. Both should happen. Aiming to work back up to and surpass 132.5kg and 150kg. Not sure if it's possible on a cut or not but I may as well give it a shot.

TIME
0:50

[Sinaku5]

FYI - I will be starting TM after this deload...all these crazy progress logs are making me want to do it so bad lol.