NaturalLoco's dieting regime for competition in 2010 what??

[NaturalLoco]

Sunday 25th October 2009

Cals looking good..
Plans for the week: I need to stay sub 2900 on workout days, sub 2500 on non-workout days, and then carb/fat load whenever I need it

MACROS

Fats: 53.8
Carbs: 200.9
Protein: 255.0

TOTAL: 2,301

[NaturalLoco]

Monday 26th October 2009

This is my last week of dieting to reach 3 months! - so far I have lost 8KG.. i feel that I have learnt so much about my body from doing this, and atleast I have a feel of what I need to do for next years comp.. My plan is to keep dieting until I am happy with my bf.. then do a slow bulk to put on some quality lbm.. I need to qualify for my powerlifting comp in july, so I need to do a show in february.. lol .. My strength at the moment isn't too good; so I'm sort of hanging to get off this diet for this reason.. Feb is only to qualify, so all I need is an average lift, but it wont look too good at this stage.. I started doing deadlifts again last week.. but pulling my right trap dosn't make it any easier.. I want to be able to pull 600lbs by feb.. and then go from there

Anyway.. time to step up dieting to a new level and go harder.. time to shred as efficient as possible so I can get the numbers up asap

[NaturalLoco]

Monday 26th October 2009

I am suppose to be doing upper power, but my right trap is still abit sore.. So i decided to do Hyper Chest/Arms

TRAINING - Hyper - Chest/Arms

Chest

Seriously too much stuff to remember and the order lolz..

first set was drop set w/rest pause

i put in some iso-lateral movements, one-arm presses, one-arm cable

Arms

again, alot of volume.. seriously cant remember what i did in what order, was in the zone

done some heavy ****, some occlusion training, and higher reps for triceps (20+)

MACROS

Fats: 94.3
Carbs: 202.5
Protein: 319.4

TOTAL: 2,947

Macros arn't to bad, but want to go sub 2900 tomorrow, and for the rest of the week unless i really feel like my body needs it

[NaturalLoco]

Monday 26th October 2009

Back still slightly sore.. so decided to do hyper today instead of power..

Chest/Arms

Seriously my workout for chest/arms was crazy

so much volume to even bother listing.. i got caught up doing something very similar to giant sets.. but hey it worked

Triceps tried doing 20 rep sets and some occlusion supersets for arms

great workout overall.. next time ill try to remember everything i did.. i just went nutz

MACROS

Fats: 94.3
Carbs: 202.5
Protein: 319.4

TOTAL: 2,947

[NaturalLoco]

Tuesday 27th October 2009

Back is still slightly sore.. decided to do singles today, much less stress on the back imo.. higher rep sets would probably fatigue my back alot faster i figure.. Anyway no back squats.. all front squats for this reason

Lower - Power

**PR

Front Squats: 120kg x 1, 130kg x 1, 140kg x 1 (got it up with slight spot so went again)
140kg x 1 (got it) 150kg x 1 (slight spot)

GHR: 3,3,3

Barbell Glute bridges: 140kg x 5, 200kg x 5, 220kg x 2 (hamstring started cramping lol)

Seated Calf Raises: 60kg x 6, 80kg x 6, 90kg x 6


**Overall very happy with the workout, PRS on front squats

MACROS

Fats: 87.0
Carbs: 187.5
Protein: 315.6

TOTAL: 2,831

[NaturalLoco]

Wednesday 28th October 2009

Day Off - was seriously contemplating doing back, but had to finish off my damn assignment! Got a few more assignments due, so this weekend will be busy again.. After I finish all my exams/assignments, I should be able to log my process daily rather then update it every 3-5 days

MACROS

Fats: 47.7
Carbs: 212.4
Protein: 304.8

TOTAL: 2,535

It's so much harder to diet without having a goal.. this week it has been abit easier considering I have totals in mind.. and it looks like so far, my progress has been more efficient, I feel full.. and getting leaner by the day.. the decrease in fat content and increase in carb is something that works alot better for me ~

[NaturalLoco]

Thursday 29th October 2009

TRAINING - Hyper - Back/Shoulders

Again did giant sets today, used a variety of machines.. and even the same machines just in a ****ed up way.. mostly iso-lateral work for the back today

i.e.

*lying leg curl - for a one-arm row
*Calf machine - machine shrugs
*HS Bench press - seated shrugs
*Smith Machine - One arm Reverse DY row

etc

too many excercises to list for back and shoulders ~ crazy pump and i loved the volume!
I want to be a freak..

TRAIN INSANE!!

MACROS

Fats: 64.7
Carbs: 227.5
Protein: 329.6

TOTAL: 2,843

So far so good.. cals have been great, my energy in the gym has diffinetly improved from last week, my muscles feel fuller and I feel crazy

Tomorrow is legs hyper.. im feeling like I may do some giant sets - im really liking this atm!, and possibly a 20rep squat inspired by Blenderate.. he is the ****ing man

http://forum.bodybuilding.com/showth...#post403375151

seriously wTF!! Probably the most intense video I have ever seen

Anyway tomorrow will be fun, cant wait to bleed

[NaturalLoco]

Friday 30th October 2009

Now i know why people say to never overplan a workout.. you don't know how your body will react.. well i felt it today.. "planned" a 20 rep squat.. epic fail


LEGS!!!!!!!!!!!


Squats: 140kg x 6 reps (lol - going for 20 reps, sharp pain in back so I had to stop.. the high volume on back the day before obviously prefatigued my ass)

Leg Extension: 1 x 40 reps (20 reps out, 20 reps in + includes some rest pause)

Leg press: 3 plates x 20 reps, 4 plates x 20 reps, 5 plates x 20 reps, 6 plates x 20 reps
Consindering I'm tall, 6 plates x 20 is a PR for me.. It's a long way down w/full range of motion!

Leg Extensions: 1 x 40 reps (20 reps out, 20 reps in + includes some rest pause)

Front Squat Lunges: 1 x 16 steps, 1 x 12 steps

Leg Extensions: 2 x 20 reps (includes drop sets etc)

Lying leg curls: 3 x 20 reps (includes rest pause on last two sets - 15 reps RP 5 reps)

T-Bar row machine - SLDL: 1 x 20 reps, 1 x 15 reps

Seated leg curls: 2 x 20 reps

Standing leg curls: 1 x 15 reps

Abductor cables: 1 x 15 reps

Glute cables: 1 x 15 reps

Glute Bridges: 3 x 20 reps


Alot of overall volume, and very high rep ranges which was a tremendous shock to the body.. I am pissed that i couldn't do a 20 rep squat, but i guess I cant keep pushing the body this hard without consequences.. there is always next time, but i wont be planning anything

MACROS

Fats: 56.1
Carbs: 259.1
Protein: 310.8

TOTAL: 2,819

[NaturalLoco]

Saturday 31st October 2009

No training today.. had to take it off, my body feels like crap.. gotta eat a few more cals today to recover me thinks..

MACROS

Fats: 79.6
Carbs: 371.5
Protein: 285.5

TOTAL: 3,386

[NaturalLoco]

Sunday 1st November 2009

3 weeks dieting complete

MACROS

Fats: 68.7
Carbs: 119.1
Protein: 292.0

TOTAL: 2,304

[NaturalLoco]

Monday 2nd November 2009

TRAINING - Hyper - Chest/Arms

So much different **** for chest
15-20 sets in total - Lost count, today had like 15-30 seconds rest between sets.. it was a killer

Arms were just supersetted to the ****house
9 sets each way, then Finished off with FST-7 for triceps

MACROS

Fats: 43.6
Carbs: 250.1
Protein: 320.6

TOTAL: 2,702

[NaturalLoco]

Tuesday 3rd November 2009

Chest slightly sore from yesterday, as is triceps.. mental note to smash biceps next week

TRAINING - Hyper - Back/Shoulders

Back

Machine rows (wierd looking machine - terrific movement) 3 x 8-12 reps
Lat HS Wide grip pulldowns: 3 x 8-12 reps
T-Bar Rows machine: 3 x 8-12 reps
Close-grip seated row: 3 x 8-12 reps
Wide grip pulldowns (palms inward): 2 x 8-12 reps
Close grip pulldowns : 1 x 8-12 reps
Bench press machine Reverse one arm row: 1 x 12 reps
Machine row: 1 x 20 reps
Lat HS WG Pulldowns: 1 x 20 reps

Shoulders

Behind the back HS press: Rest paused set (3 pauses)
Cable press: 3 x 10-12 reps
Cable side lateral: 3 x 12 reps (no rest)
Reverse flies: 3 x 8-12 reps, two sets were dropsets with extra reps
HS Shrugs: 1 x 20 reps, 2 x 12 reps, 8 reps

Kept it basic for shoulders as I smashed them last week, got a pretty good pump after todays workout, today in Melbourne it was a public holiday so I trained at another gym.. I like this gym.. whenever i come for a workout outside my gym, 90% of the time it will be here

Will post macros later

Edit:

MACROS

Fats: 81.6
Carbs: 235.9
Protein: 335.7

TOTAL: 3,114

[NaturalLoco]

Wednesday 4th November 2009

Was suppose to have a day off, but my old training partner convinced me to do legs with him, even though mine were still sore and recovering from my last workout

Legs

Front Squats: 120kg x 6 reps, 130kg x 4 reps, 140kg x 2 reps

Leg press: 6 plates x 8 reps, 8 plates x 8 reps, 10 plates x 3 reps (lol)

Smith machine front squats: 100kg x 6 reps, 140kg x 3 reps (my lowerback is extremely sore from yesterday, had to stop sharp pain.. usually can go up to 160kg for reps.. oh well

***STUPID Leg extensions "I QUIT MATCH"

I told my training partner i wasn't happy with the tempo of todays workout, i didn't have a pump at this point in time so i suggested something retarted, here is how it goes

1. Set the max weight on leg extensions
2. Pump out as many reps with 10/10 form
3. You go i go, once i train to failure, my tp jumps in, and roles reverse each time we go to failure
4. If you go any lower then 3 reps at a time, you loose
5. You can also loose by quitting because of the pain

Anyway we ended up going for something like 15-20 minutes without stopping (i know this may seem to most of you guys as BS or hard to believe so I may film it the next time we do it too proove it can happen), as both of us are retards, neither of us quitted or sunk below 3 reps with good form.. We ended up saying to each other enough is enough; this volume is rertarted so we shook hands and stopped without being eachothers bitch lol

Stiff-leg deadlifts on a platorm: 3 x 12 reps
Lying leg curls: 2 x 8-12 reps

Stopped there, overall volume was crazy.. just thinking about how many sets or rest pauses we did on leg extensions is ridiculous

Will post macros later

I wouldn't even bother thinking about the amount of sets on LE.. lol

MACROS

Fats: 65.3
Carbs: 236.9
Protein: 321.1

TOTAL: 2,870

[NaturalLoco]

Thursday November 5th 2009

Suppose to have a day off.. didn't get to do calves yesterday, so i had to come in today

Training - Calves

Seated calf raises: 60kg x 12, 80kg x 8, 100kg x 6 w/*80kg x *60kg x *40kg x *20kg
Leg press calf raises: 5 plates : 3 x 8-12 reps
Machine Calf raises: 3 x 8-12 reps
Reverse calf raise(Machine calf raise): 3 x 8-12 reps

**Crazy stretching to finish off

MACROS

Fats: 72.1
Carbs: 211.9
Protein: 307.8

TOTAL: 2,704

Slight increase in fats the last few days, interesting to see how it effects tomorrows workout, whether im stronger or the same

[NaturalLoco]

Friday November 6th 2009

**** around training yet again, I will be changing back to my 4 day split next week, power/hyper split worked very well; except for my lowerback pain.. with this split it is difficult to do deadlifts power with squats power, so i will be going back to a 4day split, more on that later

TRAINING

Barbell bench press: 1 x 5, 1 x 4, 1 x 2
CGBP: 1 x 5, 1 x 3 (elbow pain stopped)
Deadlifts: 1 x 3, 1 x 1, 1 x 1
Good mornings: 2 x 5
Wide Grip pullups: 3 x 5
Wrist curls (occlusion): 4 x 8-12 reps

Tonight after 12.00pm - went around to seven elevens as it was 'free slurpee day' got a few i must say

MACROS

Fats: 58.3
Carbs: 351.7
Protein: 316.0

TOTAL: 3,265

[NaturalLoco]

Saturday October 8th 2009

Day Off - went to the beach

MACROS

Fats: 70.5
Carbs: 266.3
Protein: 250.6

TOTAL: 2,728

[NaturalLoco]

Sunday November 9th 2009

Day off ~

MACROS

Fats: 71.1
Carbs: 172.5
Protein: 300.5

TOTAL: 2,576

wooooooooooooo

Might lower the cals again this week. I am also switching to a 4 day split which will hopefully encourage abit more recovery.. I will be taking longer rest times and going heavier overall, so good change

[NaturalLoco]

Monday 10th November 2009

Really need to eat more greens.. im getting really lazy with my diet - so today I will better it, will also look at droping more cals and possibly adding in cardio slowly.. ill see how this week goes

Switching up my ****

Routine will now be as follows:

Monday: Back/Hams
Tues: Chest/Tri
Wed: Off
Thurs: Quads/Glutes/Calves
Friday: Shoulders/Biceps
Saturday: Off
Sunday: Off

Training Back/Hams

Deadlifts: 180kg x 1, 220kg x 1, 240kg x 1 (trying out my 1RM.. lol sucks bad now.. gotta get these up again)
Wide Grip pullups: 1 x 5 reps, 1 x 7 reps (w/10kg), 1 x 5 reps (w/20kg)
Barbell rows: 140kg x 8 reps
Reverse rows: 140kg x 7 reps
Close grip pulldowns: stack x 8 reps, stack+10kg x 8 reps
T-Bar Rows: 5 plates x 8 reps, 7 plates x 8 reps
HS Low Row: 2 plates x 20 reps x 2 sets (30 sec rest)

Good Mornings: 100kg x 5 reps, 120kg x 4 reps, 140kg x 0 (epic fail)

Lying leg curls: 3 sets total (hurt knee cap ? rofl)
Stiff leg deadlifts: really light 2 sets **** my knee

MACROS

to be continued

[NaturalLoco]

MACROS for Monday

Fats: 51.1
Carbs: 188.5
Protein: 294.1

TOTAL: 2,441

[NaturalLoco]

Tuesday 10th November 2009

Back is slightly sore from yesterday, lower lats.. tie-in rear delts, and lower back

Training - Chest/Triceps

Flat dumbell press: 2 x 8 reps, 1 x 2 reps
Barbell Incline bench press: 1 x 8 reps, 1 x 6 reps, 1 x 4 reps
Dumbell flyes: 1 x 8 reps, 1 x 5 reps
Incline HS press: 1 x 8 reps, 1 x 6 reps
Parallel bar dips: 1 x 20 reps

Pec dec *Incline Nautilus: 2 x 8-12 reps
Drop set cable cross overs: 2 x Max (3-4 drop sets each set)

Tricep pushdowns: 3 x 6-8 reps
Tricep deadlifts: 3 x 6-8 reps
Underhand tricep crossover: 2 x 20 reps

***Stretching

MACROS

Fats: 45.4
Carbs: 231.4
Protein: 300.6

TOTAL: 2,560

[NaturalLoco]

Wednesday November 11th 2009

Day off today, I wrote up my new dieting scheme which will commence tomorrow;

Meal 1: 4 Oz Rice, 185g Tuna, 1 Serving Wpi, 4 Oz Broccoli
Meal 2: 4 Oz Rice, 6 Oz Chicken Breast, 4 Oz Broccoli
Meal 3: 54g Wpi, 40g Serving of Waxy Maize, Serving of Baby Spinach
Meal 4: 4 Oz Rice, 6 Oz Chicken Breast, 4 Oz Broccoli
Meal 5: 4 Oz Rice, 4 Oz Chicken Breast, 185g Tuna, Elite 12 (1 serving), 4 Oz Broccoli

I will be adding and subtracting carbs from this when necessary.

I will also be having my BCAA + Glutamine, and EAA's.. I'm thinking I may go on a creatine cycle too.. not 100% sure yet

Anyway here is todays macros

MACROS

Fats: 61.5
Carbs: 218.0
Protein: 289.4

TOTAL: 2,640

[NaturalLoco]

Thursday 12th November 2009

Quads

Back Squats (First time in a longgg time): 140kg x 1, 160kg x 1, 180kg x 1, 190kg x 0 (hips shifted like crazy) gotta get these up again too much front squats heh

Back Squats: 100kg x 24reps, w/1-2 minute rest 120kg x 14 reps
w/1-2 minutes rest
Front Squats: 60kg x 15 reps

Box Squats: 100kg x 3, 3

GIANT SET Lunges*box step ups*Stair Climbs*Lunges*box step ups*Lunges*dropset_Lunges*Barbell Glute bridges*Plyometric A2G Squat jumps

Started with 60kg for the first set of lunges, box step ups(actually was a ladder) was 25kg db each hand.. the rest idk my partner handed weights and manipulated **** = death

Leg press: 30-50 rep set, variety of stances only 1 set (didn't count reps, was pressing for about 2 minutes, but varying tempos and pauses at bottom)

Stretched up alot after this workout

****Tried my pre-workout stuff i bought online, great stuff best i have ever bought, waxy maize was great too!

MACROS

Fats: 56.9
Carbs: 286.4
Protein: 342.3

TOTAL: 3,056

[NaturalLoco]

Friday 13th November 2009

OOOOOOOOOOOOOOOOO THE 13thhh!!!!!!!!!!!!!!!!!!!!!!!!

Training - Shoulders/biceps

First time going heavy on this stuff in a longgg time, was on a power/hyper split, on hyper days i had **** all rest time and just blasted stuff out.. time to get some numbers happening again!! Well not this workout, but the workouts to come lol

Dumbell shoulder press: 37.5kg x 8reps, 40kg x 8 reps, 42.5kg x 4reps (2 assisted lol?)
Dumbell lateral raise: 26kg x 8 reps x 2 sets
Seated dumbell lateral raise: 17.5kg x 8 reps*dropset 12.5kg x 6 reps
Bent Over dumbell laterals: 26kg x 8 reps x 2 sets
One-arm Bent over dumbell laterals: 26kg x 8 reps each side

Dumbell seated shrugs: 62.5kg x 10 reps each side (no straps) heaviest db's in the gym, still having some trap issues.. will probably go back to barbell shrugs in a few weeks when i feel comfortable again with my traps.. 7 plates baby woooooooooo

Barbell curls: 60kg x 8 reps, 70kg x 4 reps
Alternate Dumbell curls: 32.5kg x 6 reps
Machine curls: 1 heavy set, two pump sets
Incline Hammer curls: two pump sets followed by one heavy set
Hammer(towards chest) curls: 32.5kg x 6 reps

Overall not to bad of a workout, my biceps have always been strong no matter how I train them.. I could do high volume low rest **** forever and still come back and put decent numbers up there.. shoulders is another story ~ hopefully will improve in the coming weeks

MACROS

Fats:
Carbs:
Protein:

TOTAL:

WILL EDIT MACROS LATER*********

[NaturalLoco]

I have been training, but due to exam commitments, didn't want to post my last weeks training log

Highlights of last week were

Deadlift: 220kg x 3 strapless (which is a pr for strapless, w/straps prolly close to 10 reps in off/season)
Squats: 120kg x 19 reps (deep) *PR (although only second time attemping 20rep squats)

[NaturalLoco]

Finished all my exams and other commitments.. I will be dieting probably up to January 10th, I will be going on holidays from the 14th of January to the 22nd.. When i come back I will be starting another log but in more detail as my time has free'd up.. the log will be in off-season mode, so hopefully i can get back to lifting some heavier weights..

The diet so far has been pretty good, a few lil injuries here and their, but nothing too bad I thought until tonight happened..

Tonight I felt like i pulled a muscle in my lower torso, im hoping its not a hernia, I am getting really sharp pain there!! in any case my log will finish here.. Looking forward to 2010 to start bulking and putting up some serious weights.. (if im not in too much trouble)

Two weeks after my holiday im looking at doing smolov.. I will be logging it, but in the Powerlifting section