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  1. #1
    Maintaining. Celtic8Laoch's Avatar
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    Former 358lb alco goes 5/3/1, wait what?



    Yup just like the title says at the start of January last year I was weighing in at 358 big ones and binge drinking pretty much every night of the week from the ages of 24 to 26 and I had hit rock bottom, but the good thing about hitting rock bottom is that theres no where to go but up

    So I quit drinking and started out exercising on January 10th I believe just doing 10 mins on the bike a day, doing 40 minutes 5 days a week atm. I also decided to go on the Atkins diet which I had done many years before and had good results with but that diet is a pretty hard one and from a nutritional standpoint I wouldnt recommend anyone stay on it for a long period.

    Then in March I decided to start lifting weights which consisted of a lot of bro curls, bench pressing and some shoulder pressing, hadnt a clue what I was doing and was going nowhere fast. In June I had educated myself more on weigh lifting and from some of the advise I got on here managed to get myself on a strenght programme. Started out doing 5x5s and am just now finishing up my 3x5's.

    Current Calories 1900.

    My current lifts look like this.

    Squat: 3x5 108kg/238lbs
    Deadlift: 1x5 152.5kg/336lbs
    Seated OHP: 3x5 64kg/141lbs
    Bench press: 3x5 88kg/194lbs

    Just a note on the OHP I did start out doing standing ohp's but cant do that anymore as the workout enviroment im in at the moment (a medium sized galvanized shed at home) doesnt have enough ceiling clearance for it so I have to stay seated. Also those lifts arent anything special but they were achieved while losing 134lbs and been on a constant cut and I gave it everything I had on my lifting days.

    Ok so enough about the past onto the present. Today was spent assessing what my starting 1 rep max for the 5/3/1 programme would be. As advised by mr wendler I estimated my 1 rep max for each lift, then multiplied that by .8 and what ever number I got I was to load it onto the bar and do AMRAP.

    So this is what the calculations look like before performing my amrap.

    Squat 1 rep max 122kg/269lbs x .8 = 97.6kg/215lbs
    OHP 1 rep max 72kg/158lbs x .8 = 57.6kg/127lbs
    Bench 1 rep max 99kg/218lbs x .8 = 79.2kg/174lbs
    Deadlift 1 rep max 172kg/379lbs x .8 = 137.6kg/303lbs



    So those are the numbers at which I have to load the bar and perform as many reps as possible with. When I finish I plug the reps and weight into this formula....weight x reps x .0333 + weight. This will give me my starting 1 rep max numbers for the programme.

    Today was squat day and I assessed my 1 rep max using the above calculation but before I get into that lets take a look at the workout.

    warm up

    squat

    30kg/66lb 1 x 3
    35kg/77lb 1 x 2
    45kg/99lb 1x 1

    working sets

    97kg/214lb 1 x 8 AMRAP
    97kg/214lb 1 x 4
    97kg/214lb 1 x 4

    Barbell calf raises

    119kg/262lb 3 x 12

    Good mornings

    66kg/145lb 3 x 10

    RDL

    93kg/205lb 3 x 10

    BBB

    53kg/117lb 5 x 10

    And finished in and out in a hour. Those of you familar with 5/3/1 will notice that I have BBB's thrown in at the end. I started doing them for the last 2 months on squat and bench day trying to get my numbers up.

    Anyway on my 97kg amrap set I got 8 reps which is what I was gunning for. I possibly could of got a 9th but at home I have no safety except from a spot from my dad but he wasnt around at the time so I didnt want to chance it.

    So using the formula 97kg x 8 x .0333 + 97 = 122kg 1 rep max which is what my 1 rep calculator gave me anyway but no harm in double checking.

    Tomorrow is my OHP day so I will be doing the same thing and assessing my max's.

    Also I would like to give a special thanks to the guys on here who helped me both with nutrition and educating me on what I should be doing and giving me inspiration through out.

    Suffolkpunch "The dietician"
    Retoaded "Car wreck wont keep me down"
    MrMrBill "Dont squat in spurs"
    Ulsak "Strong swede"
    Anthony "Stronger"
    Jason "The marine"
    and last but not least Danny IIIDBOIII "Obese to bheast"

    Thank you guys so much, id still be a noob bro curling and not having a clue if it wasnt for ye.




    Cailín álainn



    Last edited by Celtic8Laoch; 02-12-2013 at 04:19 AM.
    One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.

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  2. #2
    Meat Cube 2.0 lllDBOlll's Avatar
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    Bout time phaggot

    "Ain't nothing to it but to do it"

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  3. #3
    Maintaining. Celtic8Laoch's Avatar
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    Originally Posted by lllDBOlll View Post
    Bout time phaggot

    In for dem gainz!

    Not starting officially until Monday do when Ive all my numbers got.

    Caaaaaaant waaaaaaait.
    One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.

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  4. #4
    worker ulsak's Avatar
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    long wait is over...in!
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
    my blog about weight lifting -> http://jsaarelainen.wordpress.com/
    "May the sun illuminate thy path!"

    my currents : sq 319 - dl 419 - bp - 231 - ohp 143
    my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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  5. #5
    Maintaining. Celtic8Laoch's Avatar
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    Originally Posted by ulsak View Post


    long wait is over...in!
    Lol yeah man the time is upon us. Glad to have ya in man!
    One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.

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  6. #6
    Maintaining. Celtic8Laoch's Avatar
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    Warm up

    Seated OHP

    20kg/44lb 1 x 3
    25kg/55lb 1 x 2
    30kg/66lb 1x 1

    Working sets

    57kg/125lb AMRAP 1X10
    57kg/125lb X5
    57kg/125lb X5

    Side lateral raises

    15.5kg/34lb X10
    15.5kg/34lb X10
    15.5kg/34lb X10

    Rear delt fly

    19.5kg/43lb X10
    19.5kg/43lb X10
    19.5kg/43lb X10

    Hammer curls

    20.5kg/45lb X10
    20.5kg/45lb X10
    20.5kg/45lb X10

    Barbell curls

    32kg/70lb X10
    32kg/70lb X10
    32kg/70lb X10

    Seated dumbell Tricep extension

    19kg/42lb X10
    19kg/42lb X10
    19kg/42lb X10

    Laying dumbell Tricep extension

    24kg/53lb X10
    24kg/53lb X10
    24kg/53lb X10

    Was very happy with my AMRAP, was looking for 8 and got 2 extra. So putting that into the formula...

    57 x 10 x .0333 + 57 = 76kg/167lb OHP 1 rep max.

    Off now tommorow just going to do cardio then bench day on Thursday.


    Cailín álainn


    One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.

    My journey from 358lbs started January of 2012.


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  7. #7
    Meat Cube 2.0 lllDBOlll's Avatar
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    Psssst... You do the AMRAP on the last working set.

    ^_^
    "Ain't nothing to it but to do it"

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  8. #8
    Arm of Fisting Retoaded's Avatar
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    I am glad you are getting it done across the pond. Do it for the craic!


    Because somewhere in America:

    O35 and enjoying life.
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  9. #9
    Maintaining. Celtic8Laoch's Avatar
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    Originally Posted by lllDBOlll View Post
    Psssst... You do the AMRAP on the last working set.

    ^_^
    Oi are you messing with me ha, trying to confuse my already addled all head. Im not on 5/3/1 yet, those amrap's are what wendler says you can do to find out your 1 rep max numbers before you start but he didnt say anything about doing them at the end. I didnt get that from what he wrote anyway but when on 531 you are supposed to do em at the end. I know stuff too :P

    Beginning the Program First, know your maxes for the four lifts (squat, bench, deadlift and standing military press). These are not maxes you think you can do, maxes you’ve done, or maxes you think you might be able to do. These are maxes you can do RIGHT NOW. This is not the time to be a braggart lifter. If you overestimate your maxes, you’ll be in for a rude awakening. If you don’t know your maxes for any of the lifts, you can take a few days and see where you’re at, or you can take a rep max. This is a good way to get an idea of your strength without loading the bar for a maximal attempt. Here’s how to do it:
    • Estimate your 1RM for the lift. If you can’t even do this, you probably shouldn’t be doing this program.
    • Take 80% or 85% of your supposed max and perform as many reps as possible.
    • Plug the reps and the weight into this formula to get your estimated 1RM:
    21
    Weight x Reps x .0333 + Weight = Estimated 1RM Once you have your maxes for each lift (bench, squat, deadlift and standing military press), I want you to take 90% of this number and use this as your “max” for the first 4 weeks of the training cycle. The easiest way to do this is to take your max and multiply it by .9 (that’s “point” 9). For example, let’s say you have a 400 deadlift, 385 squat, 190 military press, and a 295 bench press. Your numbers would look like this:
    • Deadlift: 400 x .9 = 360
    • Squat: 385 x .9 = 345
    • Military: 190 x .9 = 170
    • Bench Press: 295 x .9 = 265
    You would then begin the 5/3/1 program using the above numbers (360, 345, 170, 265) as your starting “maxes.”


    Still dunno if your screwing with me or not and if so then well done to you good sir as you have succeeded lol
    One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.

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  10. #10
    Arm of Fisting Retoaded's Avatar
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    I thought the same at first and then realized you are just trying to establish your working maxes. you are fine.
    O35 and enjoying life.
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  11. #11
    Maintaining. Celtic8Laoch's Avatar
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    Originally Posted by Retoaded View Post
    I am glad you are getting it done across the pond. Do it for the craic!


    Because somewhere in America:

    What in the actual, is this real life? The future of America right there man haha.
    One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.

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  12. #12
    Arm of Fisting Retoaded's Avatar
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    Originally Posted by Celtic8Laoch View Post
    What in the actual, is this real life? The future of America right there man haha.
    I know I saw that yesterday and don't know whether to laugh or to cry. its depressing.
    O35 and enjoying life.
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  13. #13
    Maintaining. Celtic8Laoch's Avatar
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    Originally Posted by Retoaded View Post
    I know I saw that yesterday and don't know whether to laugh or to cry. its depressing.
    Yeah man its no good, they will be changing that 16 and pregnant show and having younger mothers next. Damn you Mtv!
    One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.

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  14. #14
    Maintaining. Celtic8Laoch's Avatar
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    Whats up me lifting brethern, todays thursday so that means im flat on a bench and pushing heavy things up and down. Still figuring out my 1 rep max numbers to start 5/3/1 with. One more day tommorow with deads then its full steam ahead on Monday with 5/3/1.

    So heres how I did.


    Bench

    Warm up

    25 kg/55lb 3x1
    30 kg/66lb 2x1
    35 kg/77lb 1x1

    Working sets

    79 kg/174lb AMRAP 1 X 10
    79 kg/174lb X 5
    79 kg/174lb X 5

    Dumbell fly

    28 kg/62lb X 10
    28 kg/62lb X 10
    28 kg/62lb X 10

    Chin ups

    3x5
    Two real, three negatives in a set.


    Incline dumbell

    23.5 kg/52lb X 10
    23.5 kg/52lb X 10
    23.5 kg/52lb X 10



    Dumbell rows

    32kg/70lb X 10
    32kg/70lb X 10
    32kg/70lb X 10



    BBB

    44kg/97lb X 10
    44kg/97lb X 10
    44kg/97lb X 10
    44kg/97lb X 10
    44kg/97lb X 10


    Got ten reps happy out with that, I dare say I could of pushed for a 11th but kept it in the tank. So putting that into the formula...

    79kg X 10 X .0333 + 79= 105kg/231lb Starting 1 rep max.

    Pretty decent number to start with. Tomorrow I will be pulling 137.5kg/303lb for amrap. I will be shooting for 8 but I feel myself ill get more, hopefully anyway. Until tomorrow.


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    Last edited by Celtic8Laoch; 02-14-2013 at 11:39 AM.
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    What up yo just got back from doing deadlifts. Had a pretty bad nights sleep and felt like a zombie from the moment I woke, which was a hour earlier than usual as my brother rang me and woke me, the joy of siblings. Anyway had a cup of coffe and hit the weights, heres how it went.

    Warm up

    60kg/132lb 3 x 1
    65kg/143lb 2 x 1
    70kg/154lb 1 x 1

    Working sets

    Deadlift
    137.5kg/303lb AMRAP 1 X 8
    137.5kg/303lb X 5
    137.5kg/303lb X 5

    BBB
    70kg/154lb X 10
    70kg/154lb X 10
    70kg/154lb X 10
    70kg/154lb X 10
    70kg/154lb X 10

    Dumbell upright rows
    22.5kg/49lb x 10
    22.5kg/49lb x 10
    22.5kg/49lb x 10

    Dumbell shrugs
    35kg/77lb x 10
    35kg/77lb x 10
    35kg/77lb x 10

    Ab machine
    100kg/220lb 3 x 15

    Plank

    2 minutes.

    Got 8 on the AMRAP, exactly what I wanted, could of got the 9th but would of been a all out effort, didnt want that.
    Putting that into the formula
    137.5kg/303lb x 8 x .0333 + 137.5= 174kg/383lb Thats is fine by me.

    So my starting 1 rep maxes as calcultaed are.

    Squat 123kg/271lb
    OHP 76kg/167lb
    Bench 105kg/231lb
    Deadlift 174kg/383lb

    So now that ive found the numbers Mr Wendler says to use 90% of that for your starting one rep maxes in the programme so after I do that it looks like this.

    Squat 110kg/242lb
    OHP 68kg/150lb
    Bench 94.5kg/208lb
    Dead 156kg/344lb

    Those are the number I will be working off. Have the rest of the weekend off from weights, just cardio left for today and tomorrow and ill be officially starting 5/3/1 on Monday, gains of peace!


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    looks like you are all set with some good numbers. one thing I noticed, be careful with the assistance work - Wendler recommends 531 + 5 BBB sets + only 1 accesory for 5x10...just remember the accessories are secondary to the main lift! have a good weekend!
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    Originally Posted by Retoaded View Post
    looks like you are all set with some good numbers. one thing I noticed, be careful with the assistance work - Wendler recommends 531 + 5 BBB sets + only 1 accesory for 5x10...just remember the accessories are secondary to the main lift! have a good weekend!
    I must of missed that part where he says only one extra after BBB :/ I do remember him saying what ever accessories you decide to do they should compliment the main lift and strengthen weaker areas. Thats what I try to do with my accesories anyway.

    Is there something you would cut out or supplement?

    Thanks for checking in!
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  18. #18
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    Do you mind give us the complete layout of how you planned to go?
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  19. #19
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    Originally Posted by ulsak View Post
    Do you mind give us the complete layout of how you planned to go?
    Exactly the same as above. Thats what ive been doing all along and its worked out fine, so ill be doing the same accessories with BBB on squat, bench and deadlift day with the extra accesories. Im never any longer than an hour in the gym and feel the accesories benefit my main lifts. Dont feel I need BBB on my OHP as its pretty strong as it is but if I get stuck or cant make reps id add it in.

    Also ill be using the lighter weight version ie first week will be
    65% x 5
    75% x 5
    85% x 5 or more.

    Its not outta being lazy that im not starting on the heavier version but for the fact that ive lost so much weight so far and am continuing the cut on 1900kcal.


    But if ye guys see me doing something wrong im all ears!

    Thanks for dropping in man!
    Last edited by Celtic8Laoch; 02-15-2013 at 02:19 PM.
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  20. #20
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    Originally Posted by Celtic8Laoch View Post
    I must of missed that part where he says only one extra after BBB :/ I do remember him saying what ever accessories you decide to do they should compliment the main lift and strengthen weaker areas. Thats what I try to do with my accesories anyway.

    Is there something you would cut out or supplement?

    Thanks for checking in!
    Just see how it goes....I couldn't do much more than one more accessory. Jason does it fine, but he eats 4000 cal a day lol. Maybe harder for us super cutters. When you get into cycle 3 or so and start pushing new territory i would just be aware that main lifts are key, BBB is awesome, everything else is bonus.
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    Just saw title again - didn't know you used to be an alco. I like you even more. Can you ship me a pint of homegrown Guinness?
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  22. #22
    Maintaining. Celtic8Laoch's Avatar
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    Originally Posted by Retoaded View Post
    Just see how it goes....I couldn't do much more than one more accessory. Jason does it fine, but he eats 4000 cal a day lol. Maybe harder for us super cutters. When you get into cycle 3 or so and start pushing new territory i would just be aware that main lifts are key, BBB is awesome, everything else is bonus.
    You said it man, 4000 a day, cant even imagine what id get done. Annoys me just thinking about it ha. But as far as accesories go im not looking to add anymore. Im usually pretty beat by the time im finished and just looking to get some food in me.

    Originally Posted by Retoaded View Post
    Just saw title again - didn't know you used to be an alco. I like you even more. Can you ship me a pint of homegrown Guinness?
    Lol first time anyone has told me they like me more for being a alco, not sure what feels to feel. Im pretty sure the guinness we have here is the same as the stuff ye have but if you want I could. There is the danger it could burst along the way or even worse...be drank!
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  23. #23
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    Celt. 1900 cal is way too low intake for you. I know you want to cut but you need more calories I suggest you try to take in at least 2300 - 2400. I promise that a guy at your size will lose weight fairly anyway. Lower to 1900 when you are my poundage ( 80 kg) .

    I think you layout looks fine. but I would exchanged one of DB works ( both fine btw) to for instance Fronts squats.
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  24. #24
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    Originally Posted by ulsak View Post
    Celt. 1900 cal is way too low intake for you. I know you want to cut but you need more calories I suggest you try to take in at least 2300 - 2400. I promise that a guy at your size will lose weight fairly anyway. Lower to 1900 when you are my poundage ( 80 kg) .

    I think you layout looks fine. but I would exchanged one of DB works ( both fine btw) to for instance Fronts squats.
    I dunno man I started at 2200 and have been cutting out calories gradually as the weight loss stopped. Just this morning I only lost 1.2lbs on 1900kcal so bumping it up isnt a option. If im only losing a pound at 1900 I cant imagine losing anything at 2300/2400.

    Retoaded there did the same thing calorie wise as me (as far as I remember) and he got on fine and he bumped it back up when he was around 185lb.

    Thing is yuri After my weight session and cardio in the evening im at nothing else for the day so I think thats why my cal intake needs to be low, coz for the rest of the day im pretty sedentary.

    Im actually gonna cut it down to 1850 this week coming and see how I get on. Id like to be losing 2lbs a week.

    "You must spread some more reputation before giving it to retoaded/ulsak again" :/
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  25. #25
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    Ok, I hear you. But keep track on your macros you prolly need at least 1,2 g protein /kg BW
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  26. #26
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    Originally Posted by ulsak View Post
    Ok, I hear you. But keep track on your macros you prolly need at least 1,2 g protein /kg BW
    Well apparently my LBM is 162.9 so I aim for 160g of protein per day.

    Anyway Saturday nights are the nights I have my few beers, cheat day. Been having that routine since xmas. I had to readjust my calories to suit it. Long story short I ate a whole pizza last week, not the thick kind but the thin kind but still I never eat that much on cheat day, was kinda a test to see if id get away with it ha and I didnt.

    Long story short I ate an extra 450kcal than usual last Saturday and thats why my weight loss slowed this week. Tonight I have planned out exactly what im gonna munch on after my beers and its 450 less, so I WONT be cutting at 1850 this week, gonna stick to 1900 and see what mr scales say next week. Im pretty sure it will be more than 1.2lbs.
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    Originally Posted by Celtic8Laoch View Post
    Well apparently my LBM is 162.9 so I aim for 160g of protein per day.

    Anyway Saturday nights are the nights I have my few beers, cheat day. Been having that routine since xmas. I had to readjust my calories to suit it. Long story short I ate a whole pizza last week, not the thick kind but the thin kind but still I never eat that much on cheat day, was kinda a test to see if id get away with it ha and I didnt.

    Long story short I ate an extra 450kcal than usual last Saturday and thats why my weight loss slowed this week. Tonight I have planned out exactly what im gonna munch on after my beers and its 450 less, so I WONT be cutting at 1850 this week, gonna stick to 1900 and see what mr scales say next week. Im pretty sure it will be more than 1.2lbs.
    I only have two more days on diet break. When I cut back again I'll let you know how it worked! Was kidding in alco comment! Betting if you reverse dieted like I did you'd be able to cut on higher cals. But I'd stay the course until you go 5-6 weeks and not losing pound a week. Woukd not drop lower than 1900.
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  28. #28
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    Originally Posted by Retoaded View Post
    I only have two more days on diet break. When I cut back again I'll let you know how it worked! Was kidding in alco comment! Betting if you reverse dieted like I did you'd be able to cut on higher cals. But I'd stay the course until you go 5-6 weeks and not losing pound a week. Woukd not drop lower than 1900.
    Yeah id say so too. But its not the right time for me to reverse diet yet. You did it at around 185lbs wasnt it? I wouldnt be considering it until im around the 195/200lb mark anyway. Thanks for the advice brodudeski.
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    Arm of Fisting Retoaded's Avatar
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    yeah - its not the actual weight but its when i was eating 1900-2000 calories and couldn't even lose a pound a week - meaning my maintenance rate was tracking below 2500 (around 2400 actually) even though I was still working out 3-4 days a week....at that point my metabolism has just gotten too low, I have been eating around 100 more cals a week for the last 5-6 weeks, about to finish two weeks at 2700 cal. Have gone up to 187, but its water weight pretty sure, no measurement changes. So hopefully I have re-established my maintenance at 2700ish and now when I go back to 2000/day I can be back at losing 1.2 or so a week.
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    Cycle 1 - Week 1 – Squat




    So the time is finally upon us, I have officially started 5/3/1. Thought I wasnt gonna be able to because last night at 2am I woke up with a really bad pain in my stomach,all across it and to the right hand side. I was sure it was my appendix, took pain killers for it coz I couldnt sleep. Lasted until like 6am, woke feeling like a zombie and still have a weird feeling in my guts but not the pain I had. Dunno what the hell it is.

    Anyway got on great today besides being tired and this weird feeling. Heres how I got on.


    warm up

    squat

    33kg/73lb 1 x 3
    41kg/90lb 1 x 2
    51kg/112lb 1x 1

    working sets

    69kg/152lb x 5
    79kg/174lb x 5
    90kg/198lb AMRAP x 9

    Barbell calf raises

    121kg/267lb x 12
    121kg/267lb x 12
    121kg/267lb x 12

    Good mornings

    66kg/145lb 3 x 10
    66kg/145lb 3 x 10
    66kg/145lb 3 x 10

    RDL

    93kg/205lb 3 x 10
    93kg/205lb 3 x 10
    93kg/205lb 3 x 10

    BBB

    53kg/117lb 5 x 10


    I decided to start a few kg less than my calculations, just coz near the end when my squat stalled the reps I was doing were real grinders and those 1 rep max tests weren't any easier, so a few kg less and it will work out better in the long run.

    Happy out with the AMRAP, had more in me but kept them in the tank. I have a feeling im really gonna enjoy 5/3/1. All thats left to do is get used to not training to failure the whole time lol.

    Cailín álainn


    Last edited by Celtic8Laoch; 02-19-2013 at 04:11 AM.
    One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.

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