2012: Year of the novice bodybuilder - Parallel Journeys - Moses with 3DMJ

[FrmrHoss]

I was trying to read your post but I got distracted by the "400" in your daily carb allotment.

Kidding aside, I agree, there's nothing worse than plugging in your macros for that awesome breakfast and realizing it's going to be lettuce and dry tuna for dinner.

Couldn't you afford to gain a couple of pounds and just do some water black magic to make weight for the meet?

Yeah, I mean I kind of feel like if I get up around 185-186 I won't sweat being able to make weight in that last week or so or like you said, some kind of water black magic. But the key is that I've got to keep it slow enough that that is where I end up. Though I think I'm only up 3 lbs or so in the last 7-8 weeks so, seems to be heading at the right pace.

[Shazriki]

Yeah, I mean I kind of feel like if I get up around 185-186 I won't sweat being able to make weight in that last week or so or like you said, some kind of water black magic. But the key is that I've got to keep it slow enough that that is where I end up. Though I think I'm only up 3 lbs or so in the last 7-8 weeks so, seems to be heading at the right pace.

I suppose the key thing to note here is that it's a meet you're going for, and if you can eat into maintenance going right into it, that's probably the best energy state for your body to be in (other than surplus, but then you would have to diet before of course). 3 lbs in 8 weeks is some lean ass gains, respect!

[Shazriki]

Day 15: 25 weeks, 3 days out

I woke up this morning feeling like someone went to work on my back and shoulders with a rolling pin all night. Apparently my body was not prepared for barbell complexes lol. Needless to say strength during the workout wasn't fantastic, and add the fact that I had a horrific exam today I actually wasn't really in the mood to train. Of course I got it done though, a crappy day is not an excuse not to train - especially since it RELIEVES stress doesn't cause it IMO.

Because my bag was pretty tender front squats blasted me pretty good, and while warming up for deadlifts it was not feeling great. So I decided to just rep out a set at light weight instead aggravating things further. Hit a nice widowmaker PR which was pretty fun. Shins got scratched up good

Got some cardio on my plate tomorrow... and the last day of studying. Oh man I can't wait for this week off.

Morning weight 197.6

Not too sure how that happened, maybe another sodium bloat from something I ate yesterday, probably excessive low fat cheese with dinner.

Training

Front Barbell Squat:

220 lb x 5 reps
220 lb x 5 reps

Standing Barbell Shoulder Press:

121 lb x 3 reps
110 lb x 5 reps

Sumo Deadlift:

220 lb x 20 reps PR

Barbell Curl:

88 lb x 7 reps
88 lb x 6 reps
88 lb x 5 reps

Dumbbell Side Lateral Raise:

22 lb x 8 reps
22 lb x 8 reps
22 lb x 8 reps

Nutrition

229P/252C/63F

Same as yesterday, with roast broccoli and toast



XF Choc PB with mini creme eggs

[ian0789]

Better late then never >_>

[phozosado]

Wait...so you're setting PRs three days out from a contest?

MACHINE.

[snrygo]

creme eggs 0.o

i love those things!

[66jzmstr]

Wait...so you're setting PRs three days out from a contest?

MACHINE.

Please note the "25 weeks" before the "3 days out".

[Dexter3000]

Dude you inspired me to try Proats again, awesome! can't believe I didn't eat that for so long.

Anyway, I'm excited to see what your weight will do the next days/weeks bro.. gotta get sub 195! (as first step.. )

[ErickStevens]

We weigh the exact same. Keep up the good work!

[Shazriki]

Better late then never >_>

Welcome you troll

Wait...so you're setting PRs three days out from a contest?

MACHINE.

Thanks Phoz but I'm actually 25 weeks and 3 days out thankfully. Hitting stage in 3 days would not be a fun experience!

creme eggs 0.o

i love those things!

Oh man they're good. But they got lost in the oats.

Please note the "25 weeks" before the "3 days out".

Dude you inspired me to try Proats again, awesome! can't believe I didn't eat that for so long.

Anyway, I'm excited to see what your weight will do the next days/weeks bro.. gotta get sub 195! (as first step.. )

Glad you liked them, they're awesome aren't they? Definitely an addiction. And thanks buddy, I don't want to jinx it but I think I might finally be on a downward trend for weight so hopefully things should start getting interesting!

[Shazriki]

We weigh the exact same. Keep up the good work!

Thanks Eric! I think we actually have pretty similar metabolisms/builds although I have at best like 2/3 of your development. I remember you were having trouble getting the weight moving and part of the issue was being sedentary, well I'm just approaching the end of my exams and have had the same issues!

[ian0789]

Welcome you troll

You know..... I USED to be helpful but yeah now all I do is trolling! Hahah dude I cant wait for some massive prep action and lean Shaz Nudes! Freaking been away from my main PC for over a month so lots of hunting down new logs and catching up >_<

[Shazriki]

You know..... I USED to be helpful but yeah now all I do is trolling! Hahah dude I cant wait for some massive prep action and lean Shaz Nudes! Freaking been away from my main PC for over a month so lots of hunting down new logs and catching up >_<

Haha you needed a vacation brah, you were up in all those logs helping people out. Oh man I think we may finally be getting things going with the weight loss, but I don't wanna jinx it.

No PC for a month? Rough times, PM for update brah.

[Shazriki]

Day 16: 24 weeks, 2 days out

Another day in the books! Last FULL day of studying and then tomorrow is the last exam I will have to sit for a whole year. It'll also be the beginning of my week off and plenty of chillaxing.

Got some cardio done today as well. Great way to start the day!

Morning weight 196

Cardio

Elliptical Trainer:

0:31:16 || Moderate

Nutrition

226P/252C/62F

Tuna salad: romaine hearts, tomatoes, red peppers, spring onions, and blueberries



Chocolate protein cake with ice cream

[andyboi]

Dem eatz! That tuna meal looks awesome as. Beats my plain tuna sandwhich lol!

Don't worry, that scale will start moving soon brother. Hang in there and keep PUSHING!

[petersc2]

Food and lifts on point man. You definitely know how to keep the masses coming back! Good luck on your last exam too, I remember that feeling when you get done and have no worries for the foreseeable future.

On a side note, I have a question that you may or may not be able to give input on but I was curious to see. I've noticed that for your dieting, you have been doing 6 days of consistent macros and 1 re-feed. If I recall correctly though, when you were on the gain train, you were cycling between higher cals on WO days and lower cals on cardio/off days. In both instances you were following IF, so have you seen any difference in the two set-ups? I realize it may be difficult to compare bulking vs cutting, but regardless do you see one as being superior to another, easier to follow, or is this another one of those minute things that comes down to personal preference?

[FATHER FLEX]

Dem eatz! That tuna meal looks awesome as. Beats my plain tuna sandwhich lol!

Don't worry, that scale will start moving soon brother. Hang in there and keep PUSHING!

You know how that goes Cini!

[andyboi]

You know how that goes Cini!

Oh I do sir check in to my log and you shall see some good news haha!

Moses, 3D work wonders, trust the process brah

[FrmrHoss]

I suppose the key thing to note here is that it's a meet you're going for, and if you can eat into maintenance going right into it, that's probably the best energy state for your body to be in (other than surplus, but then you would have to diet before of course). 3 lbs in 8 weeks is some lean ass gains, respect!

Yeah, it may be that we decide to run a little mini cut like 6 weeks out or something and then try to eat up for the 2 weeks prior or something but we'll see. I did tell Brad that since it's my first meet the last thing I wanted to do was worry about making weight.

Oh I do sir check in to my log and you shall see some good news haha!

Moses, 3D work wonders, trust the process brah

Yessir they do!

[Bnizzle163]

I saw cream eggs at my grocery store the other day... I should've grabbed some!

196? On your way brudda!

[lakergreat1]

/inb4sub195weighin

I saw cream eggs at my grocery store the other day... I should've grabbed some!

196? On your way brudda!

I grabbed a regular one AND a chocolate one.. solid!!

Definitely agree with shaz though.. would be kinda wasted in melty oats.

[Shazriki]

Dem eatz! That tuna meal looks awesome as. Beats my plain tuna sandwhich lol!

Don't worry, that scale will start moving soon brother. Hang in there and keep PUSHING!

Get on it bro! Salads are where it's at when you're dieting, and so versatile.

Weight has been an issue but I won't let it phase me, I have a great team at my back! Thanks for the reassurance.

Food and lifts on point man. You definitely know how to keep the masses coming back! Good luck on your last exam too, I remember that feeling when you get done and have no worries for the foreseeable future.

On a side note, I have a question that you may or may not be able to give input on but I was curious to see. I've noticed that for your dieting, you have been doing 6 days of consistent macros and 1 re-feed. If I recall correctly though, when you were on the gain train, you were cycling between higher cals on WO days and lower cals on cardio/off days. In both instances you were following IF, so have you seen any difference in the two set-ups? I realize it may be difficult to compare bulking vs cutting, but regardless do you see one as being superior to another, easier to follow, or is this another one of those minute things that comes down to personal preference?

Thanks Peter, and yep that feeling is rushing through me right now... feels like a HUGE weight has been lifted. Mental PR lol.

Ask me that question in about 2 weeks and I can give you a fair answer on the performance aspect of flat macros versus cycling macros. The problem is with studying and exams the past two weeks I haven't fully mentally OR physically relaxed. I have JUST ABOUT made it to the gym, logged all my workouts, but none of them have been great. I'm hoping that'll change after a couple days of R&R. In terms of ease of hitting the macros I haven't really noticed a difference so far. I enjoy cooking, so being able to have more carbs one day and more fat the next just forces me to keep the variety in the diet.

But yea I'd say it's mainly down to preference. If you're the type of person who likes to eat exactly the same thing day in and day out then flat macros works best I guess, but then even with macro cycling one could argue that you could just have two meal "templates" for high carb and high fat days.

You know how that goes Cini!

Cini has been slaying it!

Moses, 3D work wonders, trust the process brah

I trust the process, no worries there!

Yeah, it may be that we decide to run a little mini cut like 6 weeks out or something and then try to eat up for the 2 weeks prior or something but we'll see. I did tell Brad that since it's my first meet the last thing I wanted to do was worry about making weight.

I'm sure Brad has got a plan up in his head. All the guys are like two steps ahead of their clients

I saw cream eggs at my grocery store the other day... I should've grabbed some!

196? On your way brudda!

Get them, but don't waste them in oats!

/inb4sub195weighin



I grabbed a regular one AND a chocolate one.. solid!!

Definitely agree with shaz though.. would be kinda wasted in melty oats.

Unfortunately not today Mike! I noticed my food scale acting up yesterday actually so I'm going to go out and buy another one today. inb4I'vebeeneating200gofoatsinsteadof100g

I saw caramel eggs too, hnnnng.

[IrishPilot]

XF Choc PB with mini creme eggs

[IMG]gloriouseats.jpg[/IMG]

Chocolate protein cake with ice cream

[IMG]gloriouseats.jpg[/IMG]

As much as a try, Im really not a salad guy outside of a good spinach and mixed fruit type...but these eats...nicely done. Ever try eating your oats raw? My latest thing has been to take my raw oats (prefer Old Fashioned style), mix in protein powder and some ground flax, add water enough to get toothpaste like thickness and texture, and then add mixins if I have them. Ill second what others say about add-ins melting in warm oats.

[Dexter3000]

Good work Shaz! and those food pics, solid resolution! I scroll down and it's like the choco icecream is just being thrown in my face, looks incredible. Brb licking screen.

On the flat/cycling calories, if I may jump in: it depends on how many calories you are eating on a weekly total, in my experience. When cutting hard it's nice to have the higher days to keep you sane versus having the low (although slightly higher) calories on every day. Personally I like both but after having done the calorie/carb cycling for months, I moved to flat macros this week. So far it's nice to have more room for meals and it kind of feels I am eating more, although my weekly totals are equal.

Maybe the key is just to keep changing things up every now and then, as with many things

Also, you probably mentioned that somewhere but I couldn't find it in the OP.. what is your goal stage weight? and how is that calculated?

[lakergreat1]

For Shaz or any other followers - what's the best Non-Flavoured Protein you guys/gals have tried?

My moms needs some more protein in her diet!

[Dexter3000]

For Shaz or any other followers - what's the best Non-Flavoured Protein you guys/gals have tried?

My moms needs some more protein in her diet!

I only have experience with this one: http://www.bulkpowders.co.uk/product..._#.TyMOBuNku8w.

Non-flavored and cheap as fukk! (11lbs for 59 USD)

[Shazriki]

As much as a try, Im really not a salad guy outside of a good spinach and mixed fruit type...but these eats...nicely done. Ever try eating your oats raw? My latest thing has been to take my raw oats (prefer Old Fashioned style), mix in protein powder and some ground flax, add water enough to get toothpaste like thickness and texture, and then add mixins if I have them. Ill second what others say about add-ins melting in warm oats.

Thank you sir. I haven't actually tried oats like that, but that does sound pretty tasty. Sort of like a fresh muesli. I'll have it to try it! And yea stuff melting in oats isn't worth it.

Good work Shaz! and those food pics, solid resolution! I scroll down and it's like the choco icecream is just being thrown in my face, looks incredible. Brb licking screen.

On the flat/cycling calories, if I may jump in: it depends on how many calories you are eating on a weekly total, in my experience. When cutting hard it's nice to have the higher days to keep you sane versus having the low (although slightly higher) calories on every day. Personally I like both but after having done the calorie/carb cycling for months, I moved to flat macros this week. So far it's nice to have more room for meals and it kind of feels I am eating more, although my weekly totals are equal.

Maybe the key is just to keep changing things up every now and then, as with many things

Also, you probably mentioned that somewhere but I couldn't find it in the OP.. what is your goal stage weight? and how is that calculated?

Thanks Dex! I was pretty happy with that one.

And that's a good point, sometimes mixing up the nature of the diet while keeping the overall calories the same does maintain variety.

For Shaz or any other followers - what's the best Non-Flavoured Protein you guys/gals have tried?

My moms needs some more protein in her diet!

I only have experience with this one: http://www.bulkpowders.co.uk/product..._#.TyMOBuNku8w.

Non-flavored and cheap as fukk! (11lbs for 59 USD)

I have no experience with flavorless protein!

[Shazriki]

Day 17: 24 weeks, 1 days out

WOOT exams are finally over. That last one went pretty well all things considered. That was probably the most intense week of exams I've ever had, and I'm damn glad to be through it. Aerospace engineering is a b!tch even though it is interesting as hell.

I've noticed a downward trend in my workouts over the past couple of weeks, and it sort of hit today as well, everything felt sort of heavy. But now that exams are over I fully expect that to change! A solid weekend of rest and some cardio and most importantly SLEEP and I'll be good as new. From now on the goal is prep, prep, prep. That's the focus. I can now direct all my energy towards it.

Noticed my food scale has been erratic lately despite changing the batteries, so I went out and got a new one.

Time to go hit the sack.

Morning weight 196.8

Training

Barbell Squat:

247.5 lb x 6 reps
220 lb x 8 reps

Barbell Bench Press:

181.5 lb x 5 reps
165 lb x 7 reps
121 lb x 10 reps
121 lb x 10 reps
121 lb x 10 reps

Trying to improve the bench by doing some higher volume stuff as back off sets

Bent Over Barbell Row:

192.5 lb x 5 reps
170.5 lb x 6 reps

Doing RPT for these now too

Seated Calf Raise:

253 lb x 10 reps
253 lb x 4 reps
253 lb x 4 reps
253 lb x 4 reps
Myo-reps

Seated Leg Curl:

154 lb x 12 reps
154 lb x 4 reps
154 lb x 4 reps
154 lb x 4 reps
Myo-reps

Nutrition

222P/254C/65F

Tuna steak with sprouts and mushrooms



LCP Proats with chopped apple and spekulaas spread

[Dexter3000]

No worries man, you're on this MF'er now! I foresee you dropping to 195 after this weekend. Enjoy the rest and work hard that's all you can do.

( benching sucks, huh? I moved to DB chest presses instead of BB benching, love it and finally making progress again! just sayin )

[mariopolo]

this made me laugh