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  1. #1
    Registered User StrongBigLean's Avatar
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    Hello,

    This first post will explain a few things
    1) What weightlifting routine I am currently starting and how I've gone so far in calculating my 10 rep max's
    2) My recent history of weightlifting and exercise
    3) My goals and expectations of how long it will take to achieve them

    1) What weightlifting routine I am currently starting and how I've gone so far in calculating my 10 rep max's

    I am starting All Pro's Simple Beginners Routine. I am using free weights for all exercises

    On the 22/12/14 I recorded the following numbers:
    Squat: 20 kg 10 reps
    Bench: 30 kg 13 reps
    Bent Over Row: 20 kg 20 reps
    Overhead Press: 20 kg 13 reps
    Deadlift: 25 kg 16 reps
    Curls: 20 kg 8 reps
    Calf Raises 10 kg 11 reps (both left and right legs)

    From these I calculated my 10 rep max's
    Squats: 10 rep max = 20 kg
    Bench: 10 rep max = 34 kg
    Bent Over Row: 10 rep max = 32 kg
    Overhead Press: 10 rep max = 22 kg
    Deadlift: 10 rep max = 32 kg
    Curls: 10 rep max = 19 kg
    Calf Raises 10 rep max = 10 kg (both left and right legs)

    On 24/12/14 I recorded the following numbers:
    Squat: 20 kg 12 reps
    Bench: 35 kg 10 reps
    Bent Over Row: 35 kg 10 reps
    Overhead Press: 25 kg 7 reps
    Deadlift: 35 kg 10 reps
    Curls: 20 kg 10 reps
    Calf Raises 10 kg 10 reps (both left and right legs)

    On 28/12/14 I recorded the following numbers:
    Squat: 25 kg 10 reps
    Bench: 35 kg 10 reps
    Bent Over Row: 35 kg 10 reps
    Overhead Press: 25 kg 8 reps
    Deadlift: 35 kg 10 reps
    Curls: 20 kg 10 reps
    Calf Raises 10 kg 10 reps (both left and right legs)

    The results from the 28/12/14 alter my 10 rep max's to
    Squats: 10 rep max = 25 kg
    Bench: 10 rep max = 35 kg
    Bent Over Row: 10 rep max = 35 kg
    Overhead Press: 10 rep max = 23 kg
    Deadlift: 10 rep max = 35 kg
    Curls: 10 rep max = 20 kg
    Calf Raises 10 rep max = 10 kg (both left and right legs)

    Due to other commitments I won't start the 5 week cycle until later (probably around the 6th of Jan) so for now i'm going to continue going to the gym to practice my form, get a more accurate idea of my 10 rep max's, get used to pushing it hard to failure and get used to eating a lot.

    2) My recent history of weightlifting and exercise

    I did little bits of weightlifting in my teens but started properly and regularly in a gym in July 2012. I continued weightlifting until May 2014 (so about 22 months). In this time I only did machine weights. No free weights. I read Body by Science by Doug McGuff and the 4 Hour Body by Tim Ferriss and listened to talks by Doug McGuff and Drew Baye. I always did one set to failure when I went to the gym and nothing more. I did 4-5 full body exercises such as a Pull Down, Overhead Press, Bench Press, Row and Leg Press and no more. I went to gym 2-3 times per week. For short periods of time I kept check of what I ate and counted calories but this was only short lived and I may well have been undereating for long periods during the 22 months. I sometimes took pictures of myself and took weight and size measurements. Over the 22 months I didn't really improve much in strength, nor weight, nor size. There we have it, that is my past experience of weightlifting. I certainly want to identify what I didn't do that caused me to not improve in strengh, weight and size, learn from various sources including people at my gym and people on this forum, and see some improvements, however gradual.

    Besides weightlifting, from April to June this year I trained in Kung Fu and Chinese Boxing and from August to November I trained in Ju Jitsu while also playing soccer occasionally. I'm not doing martial arts nor soccer right now but I want to incorperate them back into my life soon

    3) My goals and expectations of how long it will take to achieve them

    I know people personally who are big and have been weightlifing for 8+ years and it took them that long to get to their current size. They have progress pictures from 2 years ago, 6 years ago and 10 years ago and you can see that they have changed slowly and gradually. I expect that it will take me this long as well. This is no picnic. It will take years and years of consistant hard work in the gym and discipline at home in eating and resting to see significant improvements

    Thanks for reading my first post and I'll post again soon

    Cheers,

    StrongBigLean
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  2. #2
    Registered User StrongBigLean's Avatar
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    Nutrition requirements:

    I don't know what my exact weight is currently but I think its around 70kg so I will use that

    Mifflin-St Jeor formula:
    9.99x70+6.25x178-4.92x24+5=1698.72
    Activity Factor=1.6
    1698.72x1.6=2717.952
    I want to add mass: add 20% (x1.2)
    2717.952x1.2=3261.5424
    Round to 3262

    Total Calorie requirement: 3262

    Macronutrients:
    Protein: 2.8x70=196g
    Fat: 2x70=140g
    Carbs: (3262-196x4-140x9)/4=304.5g
    Round to 305g

    Macronutrient requirements: Protein 196g, Fat 140g, Carbs 305g

    I will find out what my weight is and redo these calculations and also find out my bodyfat %

    StrongBigLean
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  3. #3
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    On 31/12/14 I recorded the following numbers:
    Squat: 25 kg 20 reps
    Bench: 35 kg 12 reps
    Bent Over Row: 35 kg 15 reps
    Overhead Press: 20 kg 15 reps
    Deadlift: 35 kg 10 reps
    Curls: 20 kg 14 reps
    Calf Raises 10 kg 10 reps right leg, 12 reps left left

    The results from the 31/12/14 alter my 10 rep max's to
    Squats: 10 rep max = 40 kg
    Bench: 10 rep max = 37 kg
    Bent Over Row: 10 rep max = 39 kg
    Overhead Press: 10 rep max = 22 kg
    Deadlift: 10 rep max = 35 kg
    Curls: 10 rep max = 22 kg
    Calf Raises 10 rep max = 10 kg right leg, 11kg left leg
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  4. #4
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    On 2/1/15 I recorded the following numbers:
    Squat: 30 kg 9 reps
    Bench: 40 kg 4 reps
    Bent Over Row: 40 kg 9 reps
    Overhead Press: 25 kg 6 reps
    Deadlift: 35 kg 20 reps
    Curls: 25 kg 9 reps
    Calf Raises 10 kg 9 reps right leg, 12.5 kg 12 reps left leg
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  5. #5
    Registered User StrongBigLean's Avatar
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    On 7/1/15 I recorded the following numbers:
    Squat: 30 kg 15 reps
    Bench: 40 kg 5 reps
    Bent Over Row: 40 kg 15 reps
    Overhead Press: 25 kg 12 reps
    Deadlift: 40 kg 10 reps
    Curls: 25 kg 11 reps
    Calf Raises 10 kg 14 reps right leg, 12.5 kg 14 reps left leg

    The results from the 7/1/15 alter my 10 rep max's to
    Squats: 10 rep max = 33 kg
    Bench: 10 rep max = 34 kg
    Bent Over Row: 10 rep max = 45 kg
    Overhead Press: 10 rep max = 27 kg
    Deadlift: 10 rep max = 40 kg
    Curls: 10 rep max = 26 kg
    Calf Raises 10 rep max = 11 kg right leg, 14kg left leg
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  6. #6
    Registered User StrongBigLean's Avatar
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    All Pro's simple beginners routine started on 19/1/15

    But before that its come to my attention that I should probably make this thread more interesting instead of just numerical and dry so that people actually want to read it. No-one just wants to look at numbers

    So I live in Perth in Australia. I'm working as a maths tutor. I want to become strong, big and lean for several reasons. To be healthy, to be stronger so that when I play soccer and other team sports I am a bigger physical presence. Same goes for martial arts, to be stronger to compete better. And unashamedly to look better to pick up hot chicks.

    Now on to the numbers:

    Squat: 6kg 8 reps, 15kg, 8 reps, 30kg 8 reps, 30kg 8 reps
    Bench Press: 8kg 8 reps, 16kg 8 reps, 35 kg 8 reps, 35kg, 8 reps
    Bent Over Row: 10kg 8 reps, 20kg 8 reps, 45kg 8 reps, 45kg 8 reps
    Overhead Press: 25kg 8 reps, 25kg 4 reps FAIL
    Stiff Legged Deadlift: 40kg 8 reps, 40kg 8 reps
    Curls: 25kg 8 reps, 25kg 4 reps FAIL
    Calf Raises: Right leg 10kg 8 reps, 10kg 8 reps Left leg 12.5kg 8 reps, 12.5kg 8 reps

    Because I failed on the overhead press and the curls I'm going to immediately bring each one down to 20kg and continue with the 5 week cycle.

    Wish me luck!

    StrongBigLean
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  7. #7
    Registered User StrongBigLean's Avatar
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    I went outdoor rock climbing for the first time today. Awesome fun. Did a 15 grade climb and another lower one. Then attempted a 17 and got 4/5 the way up but couldn't make it past the crux. Then the last one we did, this was about 7:30pm, I did the cleaning of the route, going up, strapping myself to the hooks, strapping the rope to me, untying the rope, feeding it through the hooks, belaying it through my harness, unstrapping myself from the hooks and then going down. All of this for the first time and it was really dark by the time I finished setting it all up to come down. Was proper scary!

    Continued on with All Pro's Simple Beginner Routine on Wednesday and Friday. I've lowered my heavy weight for overhead press and curls down to 20kg which puts my medium and light weights at 18kg and 16kg.

    Wednesday 21/1/15

    Squat: 6kg 8 reps, 12kg, 8 reps, 25kg 8 reps, 25kg 8 reps
    Bench Press: 6kg 8 reps, 15kg 8 reps, 30kg 8 reps, 30kg, 8 reps
    Bent Over Row: 10kg 8 reps, 20kg 8 reps, 40kg 8 reps, 40kg 8 reps
    Overhead Press: 18kg 8 reps, 18kg 8 reps
    Stiff Legged Deadlift: 35kg 8 reps, 35kg 8 reps
    Curls: 18kg 8 reps, 18kg 8 reps
    Calf Raises: Right leg 9kg 8 reps, 9kg 8 reps Left leg 10kg 8 reps, 10kg 8 reps

    Friday 23/1/15

    Squat: 6kg 8 reps, 12kg, 8 reps, 20kg 8 reps, 20kg 8 reps
    Bench Press: 6kg 8 reps, 14kg 8 reps, 25kg 8 reps, 25kg, 8 reps
    Bent Over Row: 8kg 8 reps, 18kg 8 reps, 35kg 8 reps, 35kg 8 reps
    Overhead Press: 16kg 8 reps, 16kg 8 reps
    Stiff Legged Deadlift: 30kg 8 reps, 30kg 8 reps
    Curls: 16kg 8 reps, 16kg 8 reps
    Calf Raises: Right leg 8kg 8 reps, 8kg 8 reps Left leg 9kg 8 reps, 9kg 8 reps

    Diet:

    I'm well aware of my required numbers from my earlier post (3262 Cal, 196g Protein, 140g Fat, 305g Carbs) but haven't made the meal plans that fit those requirements nor made sure that I eat that amount every day.

    Diet is 60% of building muscle and mass so I'm only really working 40% by doing the weights at the gym. Definitely need to step this up if I want to see gains

    StrongBigLean
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  8. #8
    Registered User StrongBigLean's Avatar
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    Monday was aussie day so the gym was closed. Chet Faker won the hottest 100. sick. and Peking Duk with their amazing song 'High' got number two. My dad fell down a set of stairs on Monday night and broke his rib so i had to take him to the hospital and i've been semi taking care of him at home this week but he still likes to be independent.

    Today i phoned some schools to get tutoring work and also skyped a mate in London. Now i'm getting ready to head out into Perth with some mates.

    Doing the heavy weights on Tuesday I accidentally put 45 kg on for the two work sets (you'll see my work set is 35 kg) and boy did i struggle after 2 reps that the guy working their had to help lift the weight off me. I thought it would affect my capacity to do the 9 reps for 35 kg and it was tough but i still managed to get 9 for both. sick

    Tuesday 27/1/15 HEAVY

    Squat: 6kg 9 reps, 15kg, 9 reps, 30kg 9 reps, 30kg 9 reps
    Bench Press: 8kg 9 reps, 16kg 9 reps, 35 kg 9 reps, 35kg, 9 reps
    Bent Over Row: 10kg 9 reps, 20kg 9 reps, 45kg 9 reps, 45kg 9 reps
    Overhead Press: 20kg 9 reps, 20kg 9 reps
    Stiff Legged Deadlift: 40kg 9 reps, 40kg 9 reps
    Curls: 20kg 9 reps, 20kg 9 reps
    Calf Raises: Right leg 10kg 9 reps, 10kg 9 reps Left leg 12.5kg 9 reps, 12.5kg 9 reps

    Thursday 29/1/15 MEDIUM

    Squat: 6kg 9 reps, 12kg, 9 reps, 25kg 9 reps, 25kg 9 reps
    Bench Press: 6kg 9 reps, 15kg 9 reps, 30kg 9 reps, 30kg, 9 reps
    Bent Over Row: 10kg 9 reps, 20kg 9 reps, 40kg 9 reps, 40kg 9 reps
    Overhead Press: 18kg 9 reps, 18kg 9 reps
    Stiff Legged Deadlift: 35kg 9 reps, 35kg 9 reps
    Curls: 18kg 9 reps, 18kg 9 reps
    Calf Raises: Right leg 9kg 9 reps, 9kg 9 reps Left leg 10kg 9 reps, 10kg 9 reps

    Thanks for reading,

    StrongBigLean
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  9. #9
    Registered User StrongBigLean's Avatar
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    Went and saw a pretty cool band on Sunday night in Fremantle. A band called Old Blood. The singer was amazing. Me and my friend got up and danced and the singer later pointed at both of us during a song telling us to dance again so we did. Then during the second last song he went out into the crowd and danced with a few ladies and I pointed to my friend for him to dance with her and he did haha

    Monday's Heavy workout was very challenging. A lot of emotions and doubts came up, I felt like quitting many times but battled through and finished the workout. I felt like I was doing the form wrong on the Bent Over Row, lifting my shoulders up and flaring my elbows out as I lift. I also felt like when I was doing the Stiff Legged Deadlift, when I initially lifted the weight off the floor I was doing it in a bad way that would hurt my back at some point.

    On Wednesday's Medium workout I asked another guy in the gym about my form during the bent over row and he helped me out with it suggesting I lower the weight to get the form right and not injure myself. On my own, when doing the Deadlift, I focused on lifting the weight from the floor with my back straight and I think I did it much better so i'm happy with that.

    Still haven't done the meal plan/calorie counting. I've been making an effort to eat more, eating between 350g and 600g of steak most days and also eating big 400g bags of peanuts and raisins, but I still need to make a plan and make sure i know what I need to eat.

    Saturday 31/1/15 LIGHT

    Squat: 6kg 9 reps, 12kg, 9 reps, 20kg 9 reps, 20kg 9 reps
    Bench Press: 6kg 9 reps, 14kg 9 reps, 25kg 9 reps, 25kg, 9 reps
    Bent Over Row: 8kg 9 reps, 18kg 9 reps, 35kg 9 reps, 35kg 9 reps
    Overhead Press: 16kg 9 reps, 16kg 9 reps
    Stiff Legged Deadlift: 30kg 9 reps, 30kg 9 reps
    Curls: 16kg 9 reps, 16kg 9 reps
    Calf Raises: Right leg 8kg 9 reps, 8kg 9 reps Left leg 9kg 9 reps, 9kg 9 reps

    Monday 2/2/15 HEAVY

    Squat: 6kg 10 reps, 15kg, 10 reps, 30kg 10 reps, 30kg 10 reps
    Bench Press: 8kg 10 reps, 16kg 10 reps, 35 kg 10 reps, 35kg, 10 reps
    Bent Over Row: 10kg 10 reps, 20kg 10 reps, 45kg 10 reps, 45kg 10 reps
    Overhead Press: 20kg 10 reps, 20kg 10 reps
    Stiff Legged Deadlift: 40kg 10 reps, 40kg 10 reps
    Curls: 20kg 10 reps, 20kg 10 reps
    Calf Raises: Right leg 10kg 10 reps, 10kg 10 reps Left leg 12.5kg 10 reps, 12.5kg 10 reps

    Wednesday 4/2/15 MEDIUM

    Squat: 6kg 10 reps, 12kg, 10 reps, 25kg 10 reps, 25kg 10 reps
    Bench Press: 6kg 10 reps, 15kg 10 reps, 30kg 10 reps, 30kg, 10 reps
    Bent Over Row: 10kg 10 reps, 20kg 10 reps, 40kg 10 reps, 40kg 10 reps
    Overhead Press: 18kg 10 reps, 18kg 10 reps
    Stiff Legged Deadlift: 35kg 10 reps, 35kg 10 reps
    Curls: 18kg 10 reps, 18kg 10 reps
    Calf Raises: Right leg 9kg 10 reps, 9kg 10 reps Left leg 10kg 10 reps, 10kg 10 reps


    Cheers for reading,

    StrongBigLean
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  10. #10
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    Went to a motivational speaking event tonight. Some of the things that were said really got me thinking about what I want to do with my life and why? I've been mulling over a few possibilities lately: doctor, activist, business, politics. One guy giving a speech started talking about food and how it affects our bodies and I got thinking about organic food. In the UK where I used to live, organic fruit, veg, meat, fish, milk, pasta, rice and nuts is readily available and fairly cheap but in Australia not so much. Maybe I could work to drive that price down, educate children, adults and families about the benefits of organic food and the dangers of non-organic chemical-laden food and create methods of distributing it cheaper such to drive the price down. That's something I'm passionate about.

    On to the workouts. for week 4, after the advice given by a guy at my gym I lowered the heavy weight for the bent over row from 45kg to 35kg.

    Friday 6/2/15 LIGHT Week 3

    Squat: 6kg 10 reps, 12kg, 10 reps, 20kg 10 reps, 20kg 10 reps
    Bench Press: 6kg 10 reps, 14kg 10 reps, 25kg 10 reps, 25kg, 10 reps
    Bent Over Row: 8kg 10 reps, 18kg 10 reps, 35kg 10 reps, 35kg 10 reps
    Overhead Press: 16kg 10 reps, 16kg 10 reps
    Stiff Legged Deadlift: 30kg 10 reps, 30kg 10 reps
    Curls: 16kg 10 reps, 16kg 10 reps
    Calf Raises: Right leg 8kg 10 reps, 8kg 10 reps Left leg 9kg 10 reps, 9kg 10 reps

    Monday 9/2/15 HEAVY Week 4

    Squat: 6kg 11 reps, 15kg, 11 reps, 30kg 11 reps, 30kg 11 reps
    Bench Press: 8kg 11 reps, 16kg 11 reps, 35 kg 11 reps, 35kg, 11 reps
    Bent Over Row: 6kg 11 reps, 17.5kg 11 reps, 35kg 11 reps, 35kg 11 reps
    Overhead Press: 20kg 11 reps, 20kg 11 reps
    Stiff Legged Deadlift: 40kg 11 reps, 40kg 11 reps
    Curls: 20kg 11 reps, 20kg 11 reps
    Calf Raises: Right leg 10kg 11 reps, 10kg 11 reps Left leg 12.5kg 11 reps, 12.5kg 11 reps

    Thanks for reading,

    StrongBigLean
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  11. #11
    Registered User StrongBigLean's Avatar
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    Went and saw my mate perform at a gig in Perth city. Acoustic music pretty nice. Bartender was crazy giving a glass of water but with all sorts of fancy ****, straws, umbrellas, watermelon, slice of lime, sliced apple with bitters. My friend was jealous and she had wine.

    At the gym I was pretty unenthusiastic to be honest. Got through the workout though. The squats were tough despite not being very heavy. They were tough for me. I've done 100 kg plus on a leg press machine. Obviously that's not the same as squats but I know that I can do much more than 30kg on squats. Not looking forward to that. But when doing my second work set I became quite zen, just focusing on the sensations in my legs and not thinking anything like "this is tough" or "this sucks" and to be honest when focusing on them sensations, although they were unpleasant, they weren't that bad and I got through them.

    Wednesday 11/2/15 MEDIUM

    Squat: 6kg 11 reps, 12kg, 11 reps, 25kg 11 reps, 25kg 11 reps
    Bench Press: 6kg 11 reps, 15kg 11 reps, 30kg 11 reps, 30kg, 11 reps
    Bent Over Row: 8kg 11 reps, 16kg 11 reps, 30kg 11 reps, 30kg 11 reps
    Overhead Press: 18kg 11 reps, 18kg 11 reps
    Stiff Legged Deadlift: 35kg 11 reps, 35kg 11 reps
    Curls: 18kg 11 reps, 18kg 11 reps
    Calf Raises: Right leg 9kg 11 reps, 9kg 11 reps Left leg 10kg 11 reps, 10kg 11 reps
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  12. #12
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    Friday 13/2/15 LIGHT Week 4

    Squat: 6kg 11 reps, 12kg, 11 reps, 20kg 11 reps, 20kg 11 reps
    Bench Press: 6kg 11 reps, 14kg 11 reps, 25kg 11 reps, 25kg, 11 reps
    Bent Over Row: 8kg 11 reps, 14kg 11 reps, 25kg 11 reps, 25kg 11 reps
    Overhead Press: 16kg 11 reps, 16kg 11 reps
    Stiff Legged Deadlift: 30kg 11 reps, 30kg 11 reps
    Curls: 16kg 11 reps, 16kg 11 reps
    Calf Raises: Right leg 8kg 11 reps, 8kg 11 reps Left leg 9kg 11 reps, 9kg 11 reps
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  13. #13
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    Working on my tutoring agency business today and its going well. Possibly linked up two students with a tutor.

    Feeling really motivated lately. I know I haven't been focused on the eating side of things properly over the past 4 weeks but seeing myself complete all the required reps this morning, I want to step up and make sure that the food is being eaten to keep this momentum going and be able to have another successful 5 week cycle. I have been eating a fair bit recently despite not properly counting calories. I normally eat 8 weekbixs with milk in the morning, some fruit during the day and then a big feed of 500g of meat + a cup of rice + veg.

    For anyone new reading this thread. I'm doing All Pro's Simple Beginners Routine and am currently on 5 week of the 5-week cycle.

    Monday 16/2/15 HEAVY Week 5

    Squat: 6kg 12 reps, 15kg, 12 reps, 30kg 12 reps, 30kg 12 reps
    Bench Press: 8kg 12 reps, 16kg 12 reps, 35 kg 12 reps, 35kg, 12 reps
    Bent Over Row: 8kg 12 reps, 17.5kg 12 reps, 35kg 12 reps, 35kg 12 reps
    Overhead Press: 20kg 12 reps, 20kg 12 reps
    Stiff Legged Deadlift: 40kg 12 reps, 40kg 12 reps
    Curls: 20kg 12 reps, 20kg 12 reps
    Calf Raises: Right leg 10kg 12 reps, 10kg 12 reps Left leg 12.5kg 12 reps, 12.5kg 12 reps

    Thanks for reading,

    StrongBigLean
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  14. #14
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    Wednesday 18/2/15 MEDIUM

    Squat: 6kg 12 reps, 12kg, 12 reps, 25kg 12 reps, 25kg 12 reps
    Bench Press: 6kg 12 reps, 15kg 12 reps, 30kg 12 reps, 30kg, 12 reps
    Bent Over Row: 8kg 12 reps, 16kg 12 reps, 30kg 12 reps, 30kg 12 reps
    Overhead Press: 18kg 12 reps, 18kg 12 reps
    Stiff Legged Deadlift: 35kg 12 reps, 35kg 12 reps
    Curls: 18kg 12 reps, 18kg 12 reps
    Calf Raises: Right leg 9kg 12 reps, 9kg 12 reps Left leg 10kg 12 reps, 10kg 12 reps

    Friday 20/2/15 LIGHT

    Squat: 6kg 12 reps, 12kg, 12 reps, 20kg 12 reps, 20kg 12 reps
    Bench Press: 6kg 12 reps, 14kg 12 reps, 25kg 12 reps, 25kg, 12 reps
    Bent Over Row: 8kg 12 reps, 14kg 12 reps, 25kg 12 reps, 25kg 12 reps
    Overhead Press: 16kg 12 reps, 16kg 12 reps
    Stiff Legged Deadlift: 30kg 12 reps, 30kg 12 reps
    Curls: 16kg 12 reps, 16kg 12 reps
    Calf Raises: Right leg 8kg 12 reps, 8kg 12 reps Left leg 9kg 12 reps, 9kg 12 reps
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  15. #15
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    Went and saw Jupiter Ascending on the weekend with some new friends. Some funny moments, hilarious out of ridiculousness. An interesting concept. The downfall was the reliance on action sequences and the lack of scene setting, gradual build up and slow change into the reality of the movie as was crafted so ingeniously in the directors former masterpiece 'The Matrix'.

    On to cycle 2 of All Pro's Simple Beginner Program. I increased all the work weights by 5 kg except the calf raises which could be increased by less.

    Squat: 8kg 8 reps, 18kg 8 reps, 35kg 8 reps, 35kg 8 reps
    Bench Press: 10kg 8 reps, 20kg 8 reps, 40kg 8 reps, 40kg 8 reps
    Bent Over Row: 10kg 8 reps, 20kg 8 reps, 40kg 8 reps, 40kg 8 reps
    Overhead Press: 25kg 8 reps, 25kg 8 reps
    Stiff Legged Deadlift: 45kg 8 reps, 45kg 8 reps
    Curls: 25kg 8 reps, 25kg 8 reps
    Calf Raises: Right leg 12.5kg 8 reps, 12.5kg 8 reps Left leg 15kg 8 reps, 15kg 8 reps
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  16. #16
    Registered User StrongBigLean's Avatar
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    Went indoor rock climbing on the weekend and managed a 19 climb and most of an 18 climb although with a fair bit of cheating (sitting in the harness) but there were some hard moves which were challenging, i tried very hard at, and some i got. Last night I went and saw an awesome Perth band called Brow Horn Orchestra. They've been around for years but its the first time i've seen them. Very good tunes.

    Cycle 2 Week 1 of All pro's simple beginner program

    Wednesday 25/2/15 MEDIUM

    Squat: 8x8 (8kg x 8reps), 16x8, 30x8x2 (30kg x 8reps x 2sets)
    Bench Press: 10x8, 18x8, 35x8x2
    Bent Over Row: 10x8, 18x8, 35x8x2
    Overhead Press: 20x8x2
    Stiff Legged Deadlift: 40x8x2
    Curls: 20x8x2
    Calf Raises: Right leg 10x8x2 Left leg 12.5x8x2

    Friday 27/2/15 LIGHT

    Squat: 8x8, 14x8, 25x8x2
    Bench Press: 8x8, 16x8, 30x8x2
    Bent Over Row: 8x8, 16x8, 30x8x2
    Overhead Press: 18x8x2
    Stiff Legged Deadlift: 35x8x2
    Curls: 18x8x2
    Calf Raises: Right leg 9x8x2 Left leg 10x8x2
    Last edited by StrongBigLean; 03-03-2015 at 10:36 PM.
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  17. #17
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    Hey everyone,

    My cousin's kid is trying to into a dancing/acting/singing school in Perth and needs to sit a gifted and talented exam. Its mainly about the performing but also contains the bog standard maths, english, science etc. So i'm helping her out with her maths and analysing some tests and see what are the most common questions that come up so i can help her with those.

    Yesterday at the gym was amazing. I pushed myself so hard to do the second work set for the bench press. It felt really good to manage it after giving it my all. Similar for the second set of the curls, they were really tough.

    TUESDAY 3/3/15 CYCLE 2 WEEK 2 HEAVY DAY

    Squat: 8x9, 18x9, 35x9x2
    Bench Press: 10x9, 20x9, 40x9x2
    Bent Over Row: 10x9, 20x9, 40x9x2
    Overhead Press: 25x9x2
    Stiff Legged Deadlift: 45x9x2
    Curls: 25x9x2
    Calf Raises: Right leg 12.5x9x2 Left leg 15x9x2

    Cheers,

    StrongBigLean
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  18. #18
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    5/3/15

    Squat: 8x9, 16x9, 30x9x2
    Bench Press: 10x9, 18x9, 35x9x2
    Bent Over Row: 10x9, 18x9, 35x9x2
    Overhead Press: 20x9x2
    Stiff Legged Deadlift: 40x9x2
    Curls: 20x9x2
    Calf Raises: Right leg 10x9x2 Left leg 12.5x9x2

    7/3/15

    Squat: 8x9, 14x9, 25x9x2
    Bench Press: 8x9, 16x9, 30x9x2
    Bent Over Row: 8x9, 16x9, 30x9x2
    Overhead Press: 18x9x2
    Stiff Legged Deadlift: 35x9x2
    Curls: 18x9x2
    Calf Raises: Right leg 9x9x2 Left leg 10x9x2

    9/3/15

    Squat: 8x10, 18x10, 35x10x2
    Bench Press: 10x10, 20x10, 40x10x2
    Bent Over Row: 10x10, 20x10, 40x10x2
    Overhead Press: 25x10x2
    Stiff Legged Deadlift: 45x10x2
    Curls: 25x10x2
    Calf Raises: Right leg 12.5x10x2 Left leg 15x10x2
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  19. #19
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    As you can see I failed to do 2 sets of 11 reps on 16/3/15 for the overhead press. I felt real ****ty about this. I realise that its normal. I've pushed it hard and reached a limit. I can get plenty of rest, eat lots and eat well and that will give me the best chance of completing all the reps next time. As per the rules of program on the next cycle I will keep the same weight for the overhead press, even if I manage to do 2 sets of 12 reps next week.

    I eat lot, usually 500g+ of meat per day, but yesterday I bought my kitchen scales so now I can spend a few days (maybe one per week/fortnight) weighing everything I eat and actually calculating how many calories and grams of fat, protein and carbs i'm eating. This I can then step up if its not enough further increasing my chances of growing and being able to successfully do all the reps required next time.

    People fall. I fall. There's nothing wrong nor abnormal about this. People fall all the time. I fall all the time. What's most important is not to not fall, but to get back up again. I'm disappointed that I didn't complete all the reps of the overhead press but its within my power to continue to work hard and try again. No one said this was going to be easy.

    Rest of Week 3:

    11/3/15

    Squat: 8x10, 16x10, 30x10x2
    Bench Press: 10x10, 18x10, 35x10x2
    Bent Over Row: 10x10, 18x10, 35x10x2
    Overhead Press: 20x10x2
    Stiff Legged Deadlift: 40x10x2
    Curls: 20x10x2
    Calf Raises: Right leg 10x10x2 Left leg 12.5x10x2

    13/3/15

    Squat: 8x10, 14x10, 25x10x2
    Bench Press: 8x10, 16x10, 30x10x2
    Bent Over Row: 8x10, 16x10, 30x10x2
    Overhead Press: 18x10x2
    Stiff Legged Deadlift: 35x10x2
    Curls: 18x10x2
    Calf Raises: Right leg 9x10x2 Left leg 10x10x2

    Week 4:

    16/3/15

    Squat: 8x11, 18x11, 35x11x2
    Bench Press: 10x11, 20x11, 40x11x2
    Bent Over Row: 10x11, 20x11, 40x11x2
    Overhead Press: 25x11 25x10 FAIL
    Stiff Legged Deadlift: 45x11x2
    Curls: 25x11x2
    Calf Raises: Right leg 12.5x11x2 Left leg 15x11x2

    Thanks for reading,

    StrongBigLean
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  20. #20
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    Deep and thoughtful lately, questioning my values and my goals and my lifestyle.

    Rest of week 4:

    18/3/15

    Squat: 8x11, 16x11, 30x11x2
    Bench Press: 10x11, 18x11, 35x11x2
    Bent Over Row: 10x11, 18x11, 35x11x2
    Overhead Press: 20x11x2
    Stiff Legged Deadlift: 40x11x2
    Curls: 20x11x2
    Calf Raises: Right leg 10x11x2 Left leg 12.5x11x2

    20/3/15

    Squat: 8x11, 14x11, 25x11x2
    Bench Press: 8x11, 16x11, 30x11x2
    Bent Over Row: 8x11, 16x11, 30x11x2
    Overhead Press: 18x11x2
    Stiff Legged Deadlift: 35x11x2
    Curls: 18x11x2
    Calf Raises: Right leg 9x11x2 Left leg 10x11x2

    Thanks for reading,

    StrongBigLean
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  21. #21
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    Hello everyone,

    Been a while since I've posted. I took last week off to try and get over a nagging illness. I'm thinking lately about getting into politics and local government, seeing what issues/wants people in my community have and seeing what I can do to help/aid them.

    Eating: I bought a set of scales but haven't used them yet. I will use them eventually and especially if my progress slows significantly. I'm not sure if my success (...well its only been 1.8 cycles so far) is down to choosing low weight so it being easy going to start with, or because I am actually training properly and eating enough. These days I eat in a day: 8 weetbix with milk in the morning, some fruit and nuts throughout the day, and one big meal of a cup of rice, some vegetables and 500g of meat (chicken, beef, pork, lamb). Now I did fail to do all the reps for the overhead press on cycle 2 week 4 and 5 so I am thinking I may need to pre-emptively up the food intake so that that doesn't happen again on the next cycle. So I now want to incorporate one full bag of nuts (cashews, almonds, walnuts, peanuts, pistachios, macadamias, mixed nuts, mixed raisins and nuts) each day into my eating plan (instead of just a handful which I was having before).

    Cycle 2 Week 5 Heavy Day

    30/3/15

    Squat: 8x12, 18x12, 35x12x2
    Bench Press: 10x12, 20x12, 40x12x2
    Bent Over Row: 10x12, 20x12, 40x12x2
    Overhead Press: 25x12 25x9 FAIL
    Stiff Legged Deadlift: 45x12x2
    Curls: 25x12x2
    Calf Raises: Right leg 12.5x12x2 Left leg 15x12x2

    Cheers for reading

    StrongBigLean
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  22. #22
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    Planning on going to a toastmasters workshop this week and work on my public speaking/speech skills. Got a speech planned entitled "Many People Evolve The World"

    Rest of Cycle 2 Week 5

    1/4/15 Medium Day

    Squat: 8x12, 16x12, 30x12x2
    Bench Press: 10x12, 18x12, 35x12x2
    Bent Over Row: 10x12, 18x12, 35x12x2
    Overhead Press: 20x12x2
    Stiff Legged Deadlift: 40x12x2
    Curls: 20x12x2
    Calf Raises: Right leg 10x12x2 Left leg 12.5x12x2

    4/4/15 Light Day

    Squat: 8x12, 14x12, 25x12x2
    Bench Press: 8x12, 16x12, 30x12x2
    Bent Over Row: 8x12, 16x12, 30x12x2
    Overhead Press: 18x12x2
    Stiff Legged Deadlift: 35x12x2
    Curls: 18x12x2
    Calf Raises: Right leg 9x12x2 Left leg 10x12x2

    StrongBigLean
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  23. #23
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    Partied hard last night and slept in through a meeting this morning. Not good.

    Cycle 3 Week 1

    7/4/15 HEAVY

    Squat: 10x8, 20x8, 40x8x2
    Bench Press: 12x8, 25x8, 45x8x2
    Bent Over Row: 12x8, 25x8, 45x8x2
    Overhead Press: 25x8x2
    Stiff Legged Deadlift: 50x8x2
    Curls: 30x8x2
    Calf Raises: Right leg 15x8x2 Left leg 17.5x8x2

    10/4/15 MEDIUM

    Squat: 10x8, 18x8, 35x8x2
    Bench Press: 10x8, 20x8, 40x8x2
    Bent Over Row: 10x8, 20x8, 40x8x2
    Overhead Press: 20x8x2
    Stiff Legged Deadlift: 45x8x2
    Curls: 25x8x2
    Calf Raises: Right leg 12.5x8x2 Left leg 15x8x2

    12/4/15 LIGHT

    Squat: 8x8, 16x8, 30x8x2
    Bench Press: 10x8, 18x8, 35x8x2
    Bent Over Row: 10x8, 18x8, 35x8x2
    Overhead Press: 18x8x2
    Stiff Legged Deadlift: 40x8x2
    Curls: 20x8x2
    Calf Raises: Right leg 10x8x2 Left leg 12.5x8x2

    Cycle 3 Week 2

    14/4/15 HEAVY

    Squat: 10x9, 20x9, 40x9x2
    Bench Press: 12x9, 25x9, 45x9x2
    Bent Over Row: 12x9, 25x9, 45x9x2
    Overhead Press: 25x9x2
    Stiff Legged Deadlift: 50x9x2
    Curls: 30x9x2
    Calf Raises: Right leg 15x9x2 Left leg 17.5x9x2

    StrongBigLean
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  24. #24
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    So what's been happening lately. I bought some rock climbing shoes not long ago and am keen to use them ASAP. I went to a toastmasters meeting recently. I'm into politics and influencing my community/society so I want to improve my speaking skills. Also, it would help other areas of my life. Just been working on my business today, researching my competition, tutoring agencies in Perth. Went out to a nightclub in Perth on monday which is typically a dead night. and it was dead that night, but they had a basketball ring set up inside the nightclub and a basketball so we played around on that heaps. Tonight i'm going to see a comedy play with my Dad.

    Failed to do all 10 reps of the second set of Curls on Cycle 3 Week 3 Heavy Day. Will repeat the same weight on Cycle 4.

    Cycle 3 Week 2

    16/4/15 MEDIUM

    Squat: 10x9, 18x9, 35x9x2
    Bench Press: 10x9, 20x9, 40x9x2
    Bent Over Row: 10x9, 20x9, 40x9x2
    Overhead Press: 20x9x2
    Stiff Legged Deadlift: 45x9x2
    Curls: 25x9x2
    Calf Raises: Right leg 12.5x9x2 Left leg 15x9x2

    18/4/15 LIGHT

    Squat: 8x9, 16x9, 30x9x2
    Bench Press: 10x9, 18x9, 35x9x2
    Bent Over Row: 10x9, 18x9, 35x9x2
    Overhead Press: 18x9x2
    Stiff Legged Deadlift: 40x9x2
    Curls: 20x9x2
    Calf Raises: Right leg 10x9x2 Left leg 12.5x9x2

    Cycle 3 Week 3

    20/4/15 HEAVY

    Squat: 10x10, 20x10, 40x10x2
    Bench Press: 12x10, 25x10, 45x10x2
    Bent Over Row: 12x10, 25x10, 45x10x2
    Overhead Press: 25x10x2
    Stiff Legged Deadlift: 50x10x2
    Curls: 30x10, 30x9 FAIL
    Calf Raises: Right leg 15x10x2 Left leg 17.5x10x2

    StrongBigLean
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  25. #25
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    Cycle 3 Week 3

    22/4/15 MEDIUM

    Squat: 10x10, 18x10, 35x10x2
    Bench Press: 10x10, 20x10, 40x10x2
    Bent Over Row: 10x10, 20x10, 40x10x2
    Overhead Press: 20x10x2
    Stiff Legged Deadlift: 45x10x2
    Curls: 25x10x2
    Calf Raises: Right leg 12.5x10x2 Left leg 15x10x2

    24/4/15 LIGHT

    Squat: 8x10, 16x10, 30x10x2
    Bench Press: 10x10, 18x10, 35x10x2
    Bent Over Row: 10x10, 18x10, 35x10x2
    Overhead Press: 18x10x2
    Stiff Legged Deadlift: 40x10x2
    Curls: 20x10x2
    Calf Raises: Right leg 10x10x2 Left leg 12.5x10x2

    Cycle 3 Week 4

    28/4/15 HEAVY

    Squat: 10x11, 20x11, 40x11x2
    Bench Press: 12x11, 25x11, 45x11, 45x10 FAIL
    Bent Over Row: 12x11, 25x11, 45x11x2
    Overhead Press: 25x11x2
    Stiff Legged Deadlift: 50x11x2
    Curls: 30x11, 30x10 FAIL
    Calf Raises: Right leg 15x11x2 Left leg 17.5x11x2

    StrongBigLean
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  26. #26
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    Abandoned my workout today. It was the heavy day of cycle 3 week 5. I failed a few and not by just one rep and it really pissed me off. I was swearing under my breath. I say under my breath to paint a picture but if someone had been two metres away they would've heard me saying "****" and "****ing hell". Luckily at that time the only other person in the main gym room was far away on the treadmill. I didn't want to continue in that frame of mind and make myself angrier so I left.

    This lesson can teach me two things:

    1) Don't take all this too seriously. If I get diagnosed with cancer in 2 weeks am I going to lament the fact that I don't get to workout anymore? No, there are bigger things in life. The happiness of myself and other people. I'm going to be doing this training at the gym for 10+ years to become as strong, big and lean as I can. I don't want to have a bad attitude towards it. I want to enjoy the ups while accepting the inevitable downs. If I try hard to achieve things, I'm bound to fail eventually. Anyone who has ever achieved anything has also failed a hell of a lot as well. Thomas Edison, Michael Jordan. Need I mention more? If I want to be in the same bracket of people as those people, i'll need to fail a lot as well. This current failure is proof that I can be in that bracket. In fact if I'm not failing, that's a problem, it means I'm not expecting enough of myself and i'm taking the easy route

    2) This failure is feedback telling me something needs to change. Maybe I need to eat more, finally adding in those nuts every day which I admit I haven't been eating regularly. Maybe I need to learn better form in the Bent Over Row. Maybe I need to ask for help and opinions and get some feedback. Maybe I just need to try again and be persistent. Whatever needs to change, figure it out using this feedback, once I'm improving again, lifting more weight and not stalling, then i'll've fixed whatever that thing was. Experiment and figure it out.

    What i'll do now is take two days rest and come back on Thursday and try and do the heavy day again. I'll take the work out seriously but not so much that I get pissed off and angry if I can't succeed right now. If I fail I fail and that's good feedback telling me something needs to change such as diet etc.

    Cycle 3 Week 4

    30/4/15 MEDIUM

    Squat: 10x11, 18x11, 35x11x2
    Bench Press: 10x11, 20x11, 40x11x2
    Bent Over Row: 10x11, 20x11, 40x11x2
    Overhead Press: 20x11x2
    Stiff Legged Deadlift: 45x11x2
    Curls: 25x11x2
    Calf Raises: Right leg 12.5x11x2 Left leg 15x11x2

    2/5/15 LIGHT

    Squat: 8x11, 16x11, 30x11x2
    Bench Press: 10x11, 18x11, 35x11x2
    Bent Over Row: 10x11, 18x11, 35x11x2
    Overhead Press: 18x11x2
    Stiff Legged Deadlift: 40x11x2
    Curls: 20x11x2
    Calf Raises: Right leg 10x11x2 Left leg 12.5x11x2

    Cycle 3 Week 5

    4/5/15 HEAVY

    Squat: 10x12, 20x12, 40x12x2
    Bench Press: 12x12, 25x12, 45x12, 45x10 Fail
    Bent Over Row: 12x12, 25x12, 45x12, 45x7 Fail (I thought my form was bad here to I stopped prematurely)
    Overhead Press: 25x12, 25x10 Fail
    ABANDONED

    Thanks for reading,

    StrongBigLean
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  27. #27
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    Managed to get through the workout that I abandoned on monday. Though I lost a lot of motivation. The positive is that I went to the gym and stuck it out. Just gotta keep my head up and stay positive.

    I struggled to complete the Bench Press most likely due to not being strong enough yet. I struggled to complete the Bent Over Row. This was because I thought I was jerking my body back in order to get some momentum in lifting the weight. I don't want to do this and want to have proper form. I pussied out on the Overhead Press and the Curls because I didn't think I could complete them so I couldn't be bothered experiencing the pain of the final reps if I wasn't going to get to 12. That's a bad attitude.

    Note: NC = Not Completed. A bit more positive than Fail.

    Thursday 7/5/15 Heavy Day

    Squat: 10x12, 20x12, 40x12x2
    Bench Press: 12x12, 25x12, 45x12, 45x10 NC
    Bent Over Row: 12x12, 25x12, 45x12, 45x8 NC
    Overhead Press: 25x12, 25x7 NC
    Stiff Legged Deadlift: 50x12x2
    Curls: 30x12, 30x5 NC
    Calf Raises: Right leg 15x12x2 Left leg 17.5x12x2

    Thanks for reading,

    StrongBigLean
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  28. #28
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    Cycle 3 Week 5

    9/5/15 MEDIUM

    Squat: 10x12, 18x12, 35x12x2
    Bench Press: 10x12, 20x12, 40x12x2
    Bent Over Row: 10x12, 20x12, 40x12x2
    Overhead Press: 20x12x2
    Stiff Legged Deadlift: 45x12x2
    Curls: 25x12x2
    Calf Raises: Right leg 12.5x12x2 Left leg 15x12x2

    11/5/15 LIGHT

    Squat: 8x12, 16x12, 30x12x2
    Bench Press: 10x12, 18x12, 35x12x2
    Bent Over Row: 10x12, 18x12, 35x12x2
    Overhead Press: 18x12x2
    Stiff Legged Deadlift: 40x12x2
    Curls: 20x12x2
    Calf Raises: Right leg 10x12x2 Left leg 12.5x12x2

    Cycle 4 Week 1

    13/5/15 HEAVY

    Squat: 12x8, 25x8, 45x8x2
    Bench Press: 12x8, 25x8, 45x8x2
    Bent Over Row: 12x8, 25x8, 45x8x2
    Overhead Press: 25x8x2
    Stiff Legged Deadlift: 55x8x2
    Curls: 30x8x2
    Calf Raises: Right leg 17.5x8x2 Left leg 20x8x2

    Thanks for reading,

    StrongBigLean
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  29. #29
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    Moved places last week and my gym membership has been cancelled. Still haven't joined a new gym yet so may be out of action for a while. Going for a run tonight. I like the feeling of running. The drained out feeling. Kinda like sex

    Cycle 4 Week 1

    15/5/15 MEDIUM

    Squat: 10x8, 20x8, 40x8x2
    Bench Press: 10x8, 20x8, 40x8x2
    Bent Over Row: 10x8, 20x8, 40x8x2
    Overhead Press: 20x8x2
    Stiff Legged Deadlift: 50x8x2
    Curls: 25x8x2
    Calf Raises: Right leg 15x8x2 Left leg 17.5x8x2

    17/5/15 LIGHT

    Squat: 10x8, 18x8, 35x8x2
    Bench Press: 10x8, 18x8, 35x8x2
    Bent Over Row: 10x8, 18x8, 35x8x2
    Overhead Press: 18x8x2
    Stiff Legged Deadlift: 45x8x2
    Curls: 20x8x2
    Calf Raises: Right leg 12.5x8x2 Left leg 15x8x2

    Cycle 4 Week 2

    19/5/15 HEAVY

    Squat: 12x9, 25x9, 45x9x2
    Bench Press: 12x9, 25x9, 45x9x2
    Bent Over Row: 12x9, 25x9, 45x9x2
    Overhead Press: 25x9x2
    Stiff Legged Deadlift: 55x9x2
    Curls: 30x9x2
    Calf Raises: Right leg 17.5x9x2 Left leg 20x9x2

    21/5/15 MEDIUM

    Squat: 10x9, 20x9, 40x9x2
    Bench Press: 10x9, 20x9, 40x9x2
    Bent Over Row: 10x9, 20x9, 40x9x2
    Overhead Press: 20x9x2
    Stiff Legged Deadlift: 50x9x2
    Curls: 25x9x2
    Calf Raises: Right leg 15x9x2 Left leg 17.5x9x2

    23/5/15 LIGHT

    Squat: 10x9, 18x9, 35x9x2
    Bench Press: 10x9, 18x9, 35x9x2
    Bent Over Row: 10x9, 18x9, 35x9x2
    Overhead Press: 18x9x2
    Stiff Legged Deadlift: 45x9x2
    Curls: 20x9x2
    Calf Raises: Right leg 12.5x9x2 Left leg 15x9x2

    Thanks for reading,

    StrongBigLean
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  30. #30
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    Update:

    Still keen on becoming stronger, bigger and leaner, but more keenly aware than ever that this is a long hard slog and not for the faint hearted.

    Now I kept this diary between Dec 2014 and May 2015 but admittedly I didn't take the eating as seriously as the weightlifting. This has been the same old story for me, same as when I used to weightlift a few years prior. This has to stop before I can continue weightlifting. I won't weightlift without also taking the eating seriously as well.

    I have been creating a eating plan based on the numbers I calculated from earlier in the diary (196 g of Protein and 3262 Calories) and have determined from nutritiondata (dot) self (dot) com that eating the following daily will get me over that mark:

    500 g of cooked beef (138.5 g of Protein, 960 Cal)
    200 g of nuts (33.6 g of Protein, 1234 Cal)
    1 L of milk (33 g of Protein, 720 Cal)
    8 Weetbix (14.8 g of Protein, 428 Cal)
    Total (219.9 g of Protein, 3342 Cal)

    I can also eat as much Fruit and Veg as I want although I'm sure I won't want much after eating all of this.

    The nuts, milk and weetbix are all eaten straight from the packet/bottle, whereas the beef will be cooked, so my next step is to buy some beef, weigh it raw, cook it and reweigh it cooked and see if it changes and if so by how much. It may be the case that I need to weigh out say 600 g of raw beef to get 500 g of cooked beef.

    Then my next step to see how much all this food costs daily along with the $10 weekly gym fee and see if I can manage this (part of the reason I haven't been on here in 3 months is down to money woes what with moving into a new place and now having to pay rent, and also buying a car and then having to get the car fixed, grrrr)

    I'll trial eating all that food each day and see how I go with it, as with any habit, its hard to start but gets easier with time. Then when I'm happy that I'm eating enough I'll get back to the gym.

    Although those 4 items (beef, nuts, milk, weetbix) will be staples, the eating plan will vary eventually. I'll include different meats, nuts and cereals and the amount of grams i'd need to get the required calories. I love fruit and veg and usually eat big portions so can work out the protein/calorie content of them (relatively small even in a big portion) and may therefore be able to have a little less nuts/milk/meat. I'll also measure my weight and BF% more accurately so I can use a more accurate formula to work out how much protein/calories I need.

    I'll buy the meat and nuts in bulk and weigh out daily portions in tupperware containers. I'll also buy a couple of 3L bottles of milk at a time and a few plastic 1L containers for my daily milk.

    Other than gym, as I say I've moved into my own place and bought a new car. I'm also getting into politics and started a new job as a support worker for disabled people. So lots of changes recently

    StrongBigLean
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