Let The Chaos Begin -- Leangains and Chaos and Pain

[aussieboi901]

Hey guys soz its been a while since i posted, work and life has been a lil chaotic the last cupl days.
Food was pretty much the same for Wed, Thurs and Fri
Lunch
Quinoa curry, 1 serving 163 30 1 6
Add Food Quick Tools 163 30 1 6
Dinner
Ancient Harvest Organic - Quinoa Flakes, 0.666 cup 262 46 4 9
Generic - Apple - Royal Gala, 77 g 40 11 0 0
Add Food Quick Tools 302 57 4 9
Snacks
Woolworths Nut Pots - Tomato Salsa Almonds, 90 g 591 17 49 18
Woolworths Home Brand - Almonds Smoke Flavour, 33 gm 189 2 17 7
Add Food Quick Tools 780 19 66 25

Totals 1,245 106 71 40


Workouts, on the plus side, muscle ups are going great, moving back to leg press for a while due to back issues really dissapointed about this, OHP is going up, might do a comparison post soon guys, its just getting time for it, appreciate everyone thats here for the support and really needa give u guys a brief overview of my progress i think, even thouhg BF % is bein stubborn, (more my fault ) weights and strength are going up or staying constant :P

[aussieboi901]

Ok so today, im back onto my ~1600kcal diet, meats veg etc, so get ready for sum good food porn :P, detox went great, feel much better, less lethargic etx, and got my cals back up to reasonable numbers and no weight gain at all, not even water which is great :P
Am working on a brief overview for all you guys following, just gettin through the logs :P

[aussieboi901]

So Reviewing my Logs i have gotten this so far
Squat-started at 220 in april this year, got to 275 in july before i screwed my back, not too bad
OHP started at 99 in april and got to 115 in bout july this year
BP went from 154 in april this year to 176 in november
Deadlifts have remained pretty constant, my 5rm for these was 286 before my back problems.

So going back to 1600 kcals, also after recommendations on my workout, should i stick with the 10x3's that ive been doing or go back to 3x5's on major lifts and see how recovery goes?? still going to give squats and deadlifts a miss for a lil bit while my back is still recovering gotta get a docs appt nxt week for a ct then a follow up with physio.
Any help is really appreciated guys especially with recovery from herniated disc probs and workaround exercises.
Cheers

[aussieboi901]

Monday 26/11/2012

Ok so monday was a good day, no squats but used a squat machine, and diet was good, ended up an unplanned 24hr fast.
Squat Machine 10x3@308
OHP2x3@121 7x3@115
BOR 10x3@154

Diet was ok
Dinner
Woolworths Home Brand - Pasta, Small Spirals, 50 g 179 33 1 8
Mushrooms - Raw, 50 g 11 2 0 2
Macro Meats Gourmet Game - Kangaroo Sausages, 500 g 461 0 7 84
Woolworths Homebrand - Diced Tomatoes In Tomato Juice, 1 container (400 gs ea.) 80 12 0 4
Add Food Quick Tools 731 47 8 98
Snacks
Add Food Quick Tools

Totals 731 47 8 98

TODAY
Usual rings workout, handstand pushups agains wall for 3 5 4, stretches and foam roller work.
On the plus flexibility is on the rise, got my right front splits today all the way to the ground, got it last thursday but only for 15 seconds, today held for nearly 60 seconds, couldnt believe it

Diet
Lunch
Woolworths - Bread Roll Four Seed, 1 Roll 160 26 2 7
Woolworths Dorsogna - Triple Smoked Ham, 200 grams 182 0 5 34
Homebrand - Mayonnaise 97% Fat Free, 20 g 32 6 1 0
Add Food Quick Tools 374 32 8 41
Dinner
Coles Bakery - Bake at Home Ciabatta Rolls, 75 grams 177 35 1 6
Woolworths Homebrand - Diced Tomatoes In Tomato Juice, 1 container (400 gs ea.) 80 12 0 4
Woolworths - Chicken Breasts (Free Range), 350 g 371 0 4 87
Woolworths Home Brand - Pasta, Small Spirals, 100 g 357 66 2 16
Add Food Quick Tools 985 113 7 113
Snacks
Yoplait - Forme No Fat - Banana & Creamy Honey Flavored Yogurt, 350 g 146 21 0 14
Add Food Quick Tools 146 21 0 14

Totals 1,505 166 15 168

Dinner last nite, roo sausage pasta

Dinner tonite chicken mince pasta

[aussieboi901]

Ok so story thus far,
Last week was a bit of a rite off, mum was in hospital for 5 days, planned operation, but stress was crazy and i couldnt seem to control my eating as much as i wanted, , workouts however were on par :P .

This Week
Going into recovery mode, back is still givin me a lil trouble so going back to Greyskull LP style workout i did back in april-august, diet will stay at 1200-1600 rest/workout days only gunna do leg press/lunges/squat machine 2x week and probs lower the poundage, might throw in stiff legged deads to compensate as well i have had a really messed up past cupl of months and started reading back through my old logs and saw the progress that i had made, and am now really depressed that i let it all go to waste with all the stress, but no fear, it was a good pep talk , so to speak, i realized my errors and am gunna say screw it to setting any deadlines and just slowly get back on track and get lean, whose in to support me?? and guys i really appreciate brutal honesty, Tiny is great for this so if u think i am doing something wrong or needa wake up to my self, let me have it
Cheers guys

[TinyMuscolo]

Ok so monday was a good day, no squats but used a squat machine, and diet was good, ended up an unplanned 24hr fast.

LOLed at "unplanned". I mean, when youre on this little calories, you actually try to abstain from food for as long as you can, this allows to splurge at night and feel like eating some food even @very low cal. BeenThereDoneThat.jpg

As for workout, I cant help, dunno this LP Greyskull but name sounds cool LOL
how many times a week do you train?

[aussieboi901]

Greyskull is basically what i did in the start of my first log, sorta like SS but u do 2 sets of 5 then one set of 5+ , still do weights 3x week and my ring workouts 2x week, the rings are givin some major forearm and shoulder development :P its awesum, and u can really feel the abs workin on some of these exercises :P
Really appreciate ur input man
Cheers

[aussieboi901]

Great Day today
Workout
Leg press 2x5@529 1x8@529
OHP 2x5@110 1x6@110
Bent Over Rows 2x5@132 1x8@132

Diet was good too
Lunch
Coles - Scallops, 200 g 180 5 1 34
Add Food Quick Tools 180 5 1 34
Dinner
Woolworths - Chicken Breasts (Free Range), 300 g 318 0 3 74
Woolworths - Beef Rump Steak - Heart Smart, 100 g 124 0 3 23
Mission Wraps - Lite White Wraps, 2 wrap 374 75 3 11
Add Food Quick Tools 816 75 9 108
Snacks
Add Food Quick Tools

Totals 996 80 10 142

[TinyMuscolo]

if u train 3x a week with weights and 2x with rings, Id put you at your same calorie split, but 1600 5x a week. and dont forget the reverse diet thing, upping 200 calories a week

[aussieboi901]

if u train 3x a week with weights and 2x with rings, Id put you at your same calorie split, but 1600 5x a week. and dont forget the reverse diet thing, upping 200 calories a week

Thanx man, how long lookin at my last pic do u think i should schedule for a cut to get at least as lean as u?
Really appreciate all ur help man really gets me motivated to have people here helpin, i dont wanna let every1 down thats been following :P

[aussieboi901]

Yesterday was great
Tuesday 04.12.12
Just did some ring work and stretches
Diet was good

Dinner
Woolworths - Chicken Breasts (Free Range), 300 g 318 0 3 74
Mission Foods - Sun Dried Tomato Basil Wrap, 2 wrap/ 70 grams 420 72 7 10
Add Food Quick Tools 738 72 10 84
Snacks
Chobani - Plain Non Fat Greek Yoghurt (Australia), 300 g 174 14 0 28
Redbak - V Protein Soy Protein Isolate, 30 g 119 1 1 26
Woolworths Homebrand - Mango Slices In Syrup, 75 g 57 13 0 0
Add Food Quick Tools 350 28 1 54

Totals 1,088 100 11 138

Wed 05.12.12
Workout was good
BP 1x5@176 1x4@176 1x5@165
SLDL 3x5@220
Lat Pull Downs normal grip 5x5@121

Diet was good too
Lunch
Woolworths - Australian Pork Mince Heart Smart, 250 g 294 1 10 50
Bakers Delight - Cape Seed Roll, 1 roll 280 27 13 12
Add Food Quick Tools 574 28 23 62
Dinner
Mission - Italian Pizza Base - Garlic & Herb, 100 g 268 47 5 9
Ocean Monarch - Raw Prawn Meat, 250 g 180 0 1 45
Tamar Valley - Fresh Italian Style Bocconcini, 63 grams 129 0 10 11
Add Food Quick Tools 577 47 16 65
Snacks
Woolworths Homebrand - Mango Slices In Syrup, 150 g 114 26 0 0
Red Back - Rapid Wpi Protein, 30 g 120 1 0 26
Peters Light and Creamy Passionfruit Mango - 97% Fat Free Ice Cream, 47 g (100ml) 75 14 1 2
Add Food Quick Tools 309 41 1 28

Totals 1,460 116 40 155
pretty happy with these macros so far

[TinyMuscolo]

Saturday

These pics are the latest I found. I would put you at high teens BF%, and it takes AT THE VERY LEAST 3 months to get to 9-10% BF, which is where I and others currently put myself at. You dont have much LBM and your shoulders-to-waist ratio is not lucky, hence I would put you on reverse diet first, then on a recomping approach. Getting a better basis is crucial IMO.

I see you ate1100 and 1450 on 2 training days. Pls dont be afraid of eating, 1600 should be the least calories on wo day.

Brb eating 3k calories a day and not gaining fat

[aussieboi901]

Brb eating 3k calories a day and not gaining fat

lold so much cheers bro
will try to get the 1600 in, i know i dont got much muscle mass, and i know this sounds stupid but i wanna get lean so i can lean bulk, i just have a fear that i will do wat i have just dont now and go over board and over eat and gain too much fat but am listening to all ur suggestions
cheers bro

[TinyMuscolo]

lold so much cheers bro
will try to get the 1600 in, i know i dont got much muscle mass, and i know this sounds stupid but i wanna get lean so i can lean bulk, i just have a fear that i will do wat i have just dont now and go over board and over eat and gain too much fat but am listening to all ur suggestions
cheers bro

You cannot gain fat on a reverse diet dont worry. It's all about water and organ weight fluctuating. Then, recomping is actually a fat loss plan. You'd be still in a calorie deficit. After all this under-eating of yours, metabolism will be skyrocketing in 1 or 2 months' time buddy!

Ive ended my cut at 70.9 kg, now Im at 74.2 and dont see any fat gain. Some more tan and 1 or two days of low calories, and I can get back to my summer conditioning. pix speax
http://forum.bodybuilding.com/attach...3&d=1354533864

Dont be afraid of calories! I know it's difficult to understand that (you know, calories got us fat back then) but now that youre conscious and lift your face off a la Chaos and Pain, youd be completely better off! Trust your TinyMuscolo!
Imma bout to make a comeback on my log, maybe!

[aussieboi901]

sweet bro about time, cheers, so wat cals u think i should be on then, and i have gone from 80 in august to bout 90 now, u think thats water etc
cheers really appreciate the feedback

[TinyMuscolo]

sweet bro about time, cheers, so wat cals u think i should be on then, and i have gone from 80 in august to bout 90 now, u think thats water etc
cheers really appreciate the feedback

Hell man, 80 to 90 kg? I would like to have comparison pics then. Really odd to say without pics...

[aussieboi901]

The last pics in ur quote were at 90kgs cheers bud ur a real help

[TinyMuscolo]

put some pics when you were at 80 kg, so we can judge.

[aussieboi901]

Here u go, cheers bud

[TinyMuscolo]

Yeah kinda fat gain.

[aussieboi901]

Yeah kinda fat gain.

Cheers
Thats wat i thought all good im back on track and ready to shred it up again

[aussieboi901]

Hey guys sorry its been a while work/life has been hectic lately, but back to some sort of normal at the moment .
Friday/weekend diet was pretty good, had parents anniversary dinner sunday night so 24hr fast then nice 400g rump surf and turf dinner.
Monday 10/12/12
OHP 3x5@115
BOR 5x5@132
Leg Press 3x5@529

Diet :P
Lunch
Add Food Quick Tools
Dinner
Ingham - Turkey Breast Steak, 450 g 450 5 5 108
Mission Foods - Sun Dried Tomato Basil Wrap, 2 wrap/ 70 grams 420 72 7 10
Coles - Light Tasty Shredded Cheese, 25 g 85 1 6 8
Add Food Quick Tools 955 78 18 126
Snacks
Bananas - Raw, 100 g 89 23 0 1
Bulk Nutrients - Wpc - Chocolate, 30 g (1 scoop) 117 2 2 23
Devondale - Skim Milk (Long Life), 250 ml 90 13 0 8
Add Food Quick Tools 296 38 2 32

Totals 1,251 116 20 158

back update
had ct and xrays on back yesterday as im startin to get occassional numbness and tingling so will get results today and see wats up

Lil bitta food porn for ya


last was an awesum sandwich mmmmm

[TinyMuscolo]

FKKKK monster eats!!!!

[aussieboi901]

Cheers bud, and all still within macros :P feels good to be eating back at 1600

[aussieboi901]

INJURY UPDATE
so had ct, disc prolapse/sciatica l4/s1 and another slightly bulging disc. VERDICT no squats no deads no lunges no leg press, basically nything that loads the spine is out atm i gotta trial OPH and if thats no good then it goes too so atm its a lotta bench, dumbell rows lat pulldowns and upper body stuff, gunna see if there is something i can do lower body, mayb dumbbell leg curls??
any suggestions appreciates, so depressing but i only got my self to blame, will update food and workouts tomoz for u guys
Cheers

[TinyMuscolo]

it sux man, get healed asap.

[aussieboi901]

cheers bud hopin for 3 months, ny tips on how i can continue cut with such a restricted workout plan

[TinyMuscolo]

Use cardio tools like elliptical and stationary bike if youre allowed to, they work out legs more than you think. Jump rope, move dem fùcking legs! LOL

And dont forget calories are #1 when it comes to body composition.

[aussieboi901]

will do cheers but bike sounds doable

[aussieboi901]

Hey guys sorry its been a while since last post, things have been hectic.
Physio is going great on back, have been having some traction on my spine as well as massages and stretches.
Diet has been pretty on track and will get back into reporting soon.
Workouts are ok, so far i can do bench press, chins, hamstring curls, lat pull downs and ab work, which doesnt leave me much.
Any shoulder work you guys can suggest that doesnt involve putting weight over my head?? I know that sounds difficult will have to see how i go.
Cheers for the support guys