Time to get some real progress and stop spinning my wheel!

[waqas11]

Welcome to my log! After think hard and trying to make some progress, I think i could do with some of you guys providing me tips and supporting me. I have been getting some help from Leprechauns1021 and he told me to create a log. I lost 84lb and since last year all i have been doing is spinning my wheel and driving my self crazy!

Iv got the motivation and drive to make progess, I will take all advise I promise!

2 people who inspire me becuase of their mental drive and focus is Pbateman2 and JasonDB! Hopefully one day i will achieve what they have!

Aims and goals are to bulk without going crazy because of what the scale says, and also to stop being soo anal about every single calorie that goes into my mouth.


Went on a holiday 4 weeks ago, weighed 166lb after coming back and losing all the water weight i was left with 168lb which i am extremely happy with, since i eat loads of food!

High bodyfat perecentage so i will be bulking until iv gained enough strength and a goood base to cut.

Iv have been reverse dieting from 2200cal and i have got to 3k. Strength is not picking up at the speed it should be, i picked up strength in Sumo deadlifts and tricep extensions today.


(this pic was taken when i was bloated after the holiday.)

I will try updating this log as much as i can, it will be hard sometimes due to university. I will try bring food pics when possible, new to cooking so they wont be amazing lol.

[waqas11]

No workout- Only stretching for 30mins had some problem with my right hip so just trying to fix that and improve flexibility. Official weigh in day is Saturday, that is also the day i increase my calories. So far i was 168lb and havent gained any water weight.

protein minimum is 180gram and minimum fat is 85grams.

calories eaten on monday:2980cal- 90grams fat- 360grams carbs- 198grams protein

macros and calories dont meet up becuase i use mynetdiary and it is slightly off.



tuna and mayo wrapped with 3 eggs!

[Leprechauns1021]

Definitely in. You've made some great progress so far, now its time to add some quality size to your frame. We've got similar stats..we've both been fat, and both have big hips and similar bodyfat distribution, so I feel where you're coming from. Just dont be afraid to bulk now..I promise you you'll look much better bulking now than if you tried to cut any further.

Aims and goals are to bulk without going crazy because of what the scale says, and also to stop being soo anal about every single calorie that goes into my mouth.

^^this is very important. You're young, and you should be enjoying this process. There are more important things in life than bodybuilding..just remember that.



3k cals seems like a good point for now, but don't be afraid to go higher if you need to. Metabolic needs will vary widely for each individual...so don't fall into some trap of thinking you need to eat a certain amount of food just because others do. You need to pay attention to your own progress and results and adjust your diet accordingly.


Good luck!

[waqas11]

Definitely in. You've made some great progress so far, now its time to add some quality size to your frame. We've got similar stats..we've both been fat, and both have big hips and similar bodyfat distribution, so I feel where you're coming from. Just dont be afraid to bulk now..I promise you you'll look much better bulking now than if you tried to cut any further.



^^this is very important. You're young, and you should be enjoying this process. There are more important things in life than bodybuilding..just remember that.



3k cals seems like a good point for now, but don't be afraid to go higher if you need to. Metabolic needs will vary widely for each individual...so don't fall into some trap of thinking you need to eat a certain amount of food just because others do. You need to pay attention to your own progress and results and adjust your diet accordingly.



Good luck!

Thanks, could do with your support. Hopefully i will be needing more than 3k to bulk, big eater checkin in!! I will be paying attention to my progress and see how i can adjust my diet.

[waqas11]

Well my workout is lyles generic bulk routine which is slightly amended so no pressure is being placed on the hip. Iv taken rest for my hip but no luck, Dr said keep moving the blood pumps and improves it. It got worse when i was sitting on my ass all day.


Workout fuel is a cup of coffee with milk and 2pc of weetabix!

Fully body Tuesday
SLDL-4x6-8 82.5kg- 8,8,7,6
Flat Bench press-4X6-8 62.5kg-8,8,6,6
Deadlift sumo-4X6-8 95kg-8,8,8,8
Overhead press-3x7-10 37.5kg-10,10,8 <<<<<SOOO CLOSE!
Bench rows- 3x10 30kg-10,10,9 <<<<Again so close!
Triceps extensions-3x12-15 22.5kg-15,15,12
Leg extensions-3x10 70kg-9,8,9
Abs:3xfailure- 110/50/50


(Bolded means PR)

got more reps in on almost all my lifts which is a good, second workout in a row and iv hit PRs on sumo deadlifts.


If you would prefer to see my lifts in LBs please let me know and i will start posting in LBs

Other crap you did besides workout today

Since im crap at cooking and trying to learn the basics, i try sticking to stuff i can make easily. Iv made the protein cheesecake before and i didnt let it cook propley from inside, so i had another attempt and will post pics tommorow. Been busy at the library all day with assignments and such, finally done for the week!

I was in the library almost all day i only had like 600calories up till 6pm, which means a lot of food time! I got a big appetite so packing the calories was no problem, had my allocated calories in 4hr slot.


Doesnt look appealing but i was craving! Peanut butter and jam on tortilla wrap.


oven chips, 300grams chicken breast in bun with lettuce and ketchup and mayo. (Mayo is lighter than light only 12cal TBP)

Yes i met my micros 500grams broccoli and 300grams frozen veggies, 2 apples, and other crap.

2980cal
97grams fat
312grams carbs
200grams protein

[Striation]

In! Let's do this!

[waqas11]

In! Let's do this!

Thanks really appreciate you subbing to support me!

[waqas11]

Wednesday... All i did was go to University almost all day wiith about 3 hours gap inbetween my 2 lessons, Sat with friends and chatted all the break away. Did some stretching for the hip which helps slightly! Walked to and back from uni which is about 3km each way. F U bus company I refuse to pay your high prices!

Had the protein cheesecake for breakfast then the rest of the calories about 6PM, so no food for 9hrs. I put 2TBP of peanut butter on cheesecake but it wasnt enough! To cover it all i think ill need about 100grams PB.



It was amazing and very filling, got a little sicking on the last bit. Finished in one sitting you dont believe me?




double patty Hamburger with lettuce



This was a mess!, 500grams frozen veggies, 2 breaded cod fillets and to top it off a tin of spaghetti


Calories 3010
fats-110grams(slightly high)
carbs-310grams
protein-191grams


PS-photography skills are improving, need a new phone for high quality.

[JeffyDOS]

Lurking

I always get excited when I see pics of low-cal/high protein baked goods (e.g. your cheesecake) and then I remember all the times I've made stuff like that... it doesn't taste that great and gets, like you said, sickening after a bit. Would rather drink a protein shake on the side and eat the real thing.

[Tengil]

Subbed! I'm in a similar place; 6"1 and 155 lbs, and I am reversing to build a frame so that I can loose my final fatty fat. I'm def feeling your situation, as you can imagine.

You must be and active lad, eating all these fine goods Will enjoy this ride! Go, go, go!

[waqas11]

Lurking

I always get excited when I see pics of low-cal/high protein baked goods (e.g. your cheesecake) and then I remember all the times I've made stuff like that... it doesn't taste that great and gets, like you said, sickening after a bit. Would rather drink a protein shake on the side and eat the real thing.

Thanks for lurking!

Lol you got a point there, the real cheesecake is heavenly!!! But then again this came out at 750cal, just a small slice of a real cheesecake would be like 350-400cal and not satisfying at all! Im still learning to cook, having 3k to play with means i can try making better stuff Come to think of it i havent used my protein powder hardly, I think iv got like 3/4 of the tub left and expires in a month!

[RugbyTank]

Cool man, I'll be lurking!

[waqas11]

Subbed! I'm in a similar place; 6"1 and 155 lbs, and I am reversing to build a frame so that I can loose my final fatty fat. I'm def feeling your situation, as you can imagine.

You must be and active lad, eating all these fine goods Will enjoy this ride! Go, go, go!

Thanks, Yh i am pretty active walking like 3km to university and back, not including any walking around campus plus somtimes i walk home again becuase I have long breaks so i just go home for a couple of hours and then get dropped off, so thats another 1.5km ish!

i go to the gym 100cal at end of workout also. Would LUV to bulk on 4K!!! TBH im not really satifyed with a 3k intake lol, im greedy for more!

Iv got about 3yrs to be active, then i intend on having a office job which means less calories burning.

Cool man, I'll be lurking!

Thanks alot!!

[JeffyDOS]

Yeah I def understand that it's more satisfying. 3k is a great amount to mess w/ IMO, hoping to work my way up there myself. Then I can just copy your recipes hahaha!

[waqas11]

Yeah I def understand that it's more satisfying. 3k is a great amount to mess w/ IMO, hoping to work my way up there myself. Then I can just copy your recipes hahaha!

welcome to request the recipe anytime! I think ill be happy bulking on 3.5k. Love peanut butter and tortilla wrap, 3.5k should be enough to have plenty of them lol!

[Tengil]

So that's about 1 hours worth of walking per day? About the same as me also

How old are your? Early twenties? And how did you come up with 18% bf?

[waqas11]

So that's about 1 hours worth of walking per day? About the same as me also

How old are your? Early twenties? And how did you come up with 18% bf?

Iv had it estimated on the forum. Age is 19yrs old. Not hit the 20s yet!

[Tengil]

Iv had it estimated on the forum. Age is 19yrs old. Not hit the 20s yet!

Alright, my bad. Don't take it the wrong way, you don't look "old" haha...
What type of gains are you looking for, ie how large of a surplus are you aiming for?

[waqas11]

Alright, my bad. Don't take it the wrong way, you don't look "old" haha...
What type of gains are you looking for, ie how large of a surplus are you aiming for?

Lol dont mind looking 20..surplus i was thinking 500cal, i talked to Lep ( first subber) via PM and he said 500cal he would recommend because your intake can vary -/+ 200-300 on a daily basis so i would end up spinning my wheel again.

[dukend]

Lol dont mind looking 20..surplus i was thinking 500cal, i talked to Lep ( first subber) via PM and he said 500cal he would recommend because your intake can vary -/+ 200-300 on a daily basis so i would end up spinning my wheel again.

500 is the way to go for sure. I'm running a 500-600 daily avg surplus and going good so far.

[waqas11]

500 is the way to go for sure. I'm running a 500-600 daily avg surplus and going good so far.

Yh hopefully it will pay off for me too.

Motivation and determination levels are very high currently lol.

[waqas11]

Been a busy busy day!! So busy that i didnt find enough time to eat during the day. University from 8am-1pm, decided to catch a bus back home for gym and avoid the busy time. spent a long time in gym, went to do some shopping, ran out of chicken breasts and apples! Home around 6PM then it was time to cook!

Gym session went pretty good, hit a few PRs, since I am unable to squat i decided to do another 3 sets of SLDL. I dont feel them as much as i should on my hammies, i feel them more on my lower back. Been practicing them alot, Personal trainer said to me he will give me a hand on the form next leg session which is a plus for me. I hit a PR on Sumo deadlifts only one set lol 215lb, lower back rounded off slightly but with heavy weight that is bound to happen. I tried locked in knees on SLDLs and i felt them much more on hammies instead of bending. Overall end of the session my hamstrings were burnt!!!

After gym went to getting some shopping done, thought ill have a pizza and it was £4($6.50)!! FUK THAT!! I made one at home with a base bought from store and it was epic!! Didnt plan my diet, more or less winged it on the spot but it went well.

Lower Thursday

Straight LEG deadlift- 3x8-82.5kg-8,8,8<<< going to work on form.
Slightly bent leg deadlift-4x8-80kg-8,7,6,7<<<<Same going to get some help on these next session
Sumo deadlifts-4x8-97.5kg-8,7,6,6
Leg curl- 3x8-40kg-8,8,8,8<<<After the PT showing me how to not use my back in this exercise it
Calf raises-4x12-95kg-12,12,12,12

Scale scared me today morning with the 5LB increase but i thought its water weight fukkkk it!!


pre-workout meal +breakfast


8! thin slices of salami breadcake+lettuce+ketchup


300grams chicken breast,cheese,tamato puree pizza! (dont worry i dont waste my calories on mayo its only 14cal per TBP only around 2 TBP spoons there.)
I was thinking about going epic meal time and adding the 400grams broccoli+300grams frozen veggies but then i thought i maybe spoil it


3001 calories
90grams fat
202grams protein
346g carbs

[waqas11]

Today I woke up at 10AM, uni at 11AM one of my mates wanted to get something to eat from the cafeteria I got some ocean pie or something, it was clearly box made she took it out of container, it was pretty good on calories 307cals. Home around 3PM went for a walk with a friend for about an hour, then more or less sat on my ass all day messing with Windows 8! Since I loved the pizza I made, I decided to make another one but this time have more toppings on it. Did some cooking and like every Friday night I watch Two and a half men, big bang theory and 2 episodes of x factor US. Had majority of my calories between 6-9pm which was good and filling!

Tomorrows update will be late if not maybe it will take place the day after, since I made some new friends at University they would like to go out for a meal and get to know each other better. So I most likely will be doing some guestimating on my intake tomorrow. Also going to watch taken 2, which should be awesome!!!

Down to business!!

Tomorrow it is also my official weigh in day, I know I will be carry water weight, this is also the day I increase my calories another 200cal, now since I will have around 4-5lb of water weight should I still increase my calories tomorrow or not? Im not 100% sure, never really bulked before or reverse dieted, whatever you guys say is the best thing for me to do I will do! Iv seen some logs where you provide advise and it is read and then never taken on board, however ITT all advise will be done!!!!!

Will be hitting the Gym in the AM!!


Check this beast out!! Not appealing but o well! Meat and I also got 200grams of prawns hidden under that meat lol
Yes I almost gave up eating this thing but I never! Eating 400grams broccoli then eating 400grams frozen veggies followed by this is not easy


Mashed potatoes, with cod fish bites or something


OUTA CALORIES!!! so I bought some hartleys Tub sugar free jelly, 4 tubs of that OMG I WAS STUFFED!!
40cal

Calories eaten-3010
fat-92grams
carbs-356grams
protein 180grams


I decided to ask that increasing calories question in advance because the people living in US will be asleep when I am awake in the UK.

[waqas11]

Went for a workout today morning and it was awful! I did not hit any of my reps that I was supposed to the only thing I really hit PR was on FUKIN ABZ!! It was like a walk of shame that I was doing out of the gym, I cant believe it I increased calories and this is happening to me! This is the 3 worst workout in my lifting career! I was doing some thinking and I think I do too much cardio that could be hindering me lifting more that I am supposed to. I worked it out and I am almost doing 11km! of walking a day compared to 2 weeks ago before I started uni which was 6km max!! Almost double! I think I am doing too much cardio and I am going to try cutting some down, Lacking common sense here, if I was cutting on 2200cal losing 1lb a week that with 6km of walking and stuff what makes me think that I am going to be bulking on 3000cal with sooo much more walking that I have to do I will be increasing my calories 200cal more today and I will be dropping some cardio when possible, like I said I want result not fuking spinning my wheel! Took progress pic and it is exactly the same as 2 weeks ago!

So the past is the past, I wanted to get it off my chest, starting today I will increase my calories to 3200cal and drop some cardio somewhere! I think cardio is hindering my progress (maybe)

Weighed in today and I was 12.2.4st so 4lb heavier which I assume is water weight.

Workout from today

Upper- Saturday
Flat Bench press-4X6-8 62.5kg-8,7,5,6
barbell row-4X6-8 55kg-8,8,8,8
Shoulder press-3x12 37.5kg-12,7,6
lat pull downs-4x12 50kg-12,12,10,10
Triceps extensions-3x12-15 22.5kg-15,12,12
bicep curls(not including bar)-3x12 12.5kg-12,10,9
Abs till failure- 130/60/50

[ArmaniBri]

I'm in . I like all the food pr0n you posted. Good luck on your progress!

[waqas11]

I'm in . I like all the food pr0n you posted. Good luck on your progress!

thanks brah, you in for a treat today lol!

[waqas11]

I was able to count my macros even though i went out! We decided to go to nandos since some other people were "health freaks" lol. Anyways i didnt eat all day so i had shyt loads of calories to eat. I was thinking i saved all my calories for nandos!!!..Food is already good calorie wise. The food was amazing, however very very expensive! I spent £30 just in that restraunt on myself, watched the film taken 2 also, I HIGHLY HIGHLY HIGHLY


..Recommend you do not watch it! I was crap compared to first one.

Anyways i talked to some people trying to find out if cardio could have had a impact on my workout, and the answer was no not really. So i think its just that im not eating enough calories well thats what iv been advised. Increased my calories to 3200cal on saturday.

Calories eaten:3199cal
fat-144grams
carbs:255grams
protein:213grams


Steak roll burger. called preyo or somthing like that


A full chicken for the protein!!

Didnt manage to get pics of my desert since people were sorta looking at my phone.

[waqas11]

Well every sunday it is a family sunday, we bond and relax together, only time of the week we are all together! This paticular sunday we did some shopping and then just chilled out! Everyone needs a day were they are just kicking back and not doing nothing, i like sitting on the sofa and staying there all day, deep recovery I decided to bake a full wack cake! OMG The calories in the sucka was unbelievable, minimum 3k!


I had a sunday breakfast that i like to have every sunday!



Iv seen people have double patty burger, OK maybe people have a 3 patty burger... but iv never seen a 4 patty burger!!




The cake!! it was amazing brownie its called! I guessed the amount of calories i eat of one of these slices, according to the recipe it was 150cal but i got down 500cal for myself becuase it was a big slice sorta

Calories eaten-3190
fat-87grams
carbs-400grams
protein-184grams

[ArmaniBri]

You definitely held up your promise with the new food pr0n lol. Is Sunday your rest day or are you posing a workout as well today?

[waqas11]

You definitely held up your promise with the new food pr0n lol. Is Sunday your rest day or are you posing a workout as well today?

Sunday is a full rest day, only day of the week were i sit on my ass and hardly move.

I workout tue/thurs/sat, somtimes they can be a little diffrent depending on what i have to do that day. But minimum im in the gym 3x a week. Stretch 2x a week at home.