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  1. #1
    cutting.....again LHarwood's Avatar
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    The none titled journal named 'the none title'

    Well, it's been quite a long time since I've been on here. I've just read through a lot of my old journal on here and realised how much help I got from you guys.

    So, hardly any of you will know me now, but if there's anyone who does, I'll give a brief update of the last 5/6 years:

    - I got divorced, but we're really good friends now. I prefer him this way and vice versa.

    - I got a promotion and ended up doing what I always wanted to do.

    -I moved area, job and I'm now 30. Still doing a great job, but slightly different.

    -The most exciting is that I now have three pets, 2 dogs and a cat. My other cat died in September and it was the WORST feeling ever.

    -I gave up lifting for a bit, lost lots of weight (definitely muscle) , then got back into lifting, piled a lot on through overdoing it with wine at the weekends and now I've started a cut.

    Now, onto the business of why I'm back:

    I'm struggling a lot with figuring out what do do with my macros. I've started leaning out very slightly, but there's no change on the scale (although the scale sucks balls and isn't the best tool). I will do some measurements and I've got a 'before pic' to use to review progress against. I've definitely got a bit of a decent muscle base, but I'm also holding too much body fat atm (I'd estimate around 35%)

    I'm currently weight training 5x a week and as strong as I used to be on some lifts and I've also added cardio on 4x a week either HIIT or spinning.

    I'm going for the typical endomorph macro split of 40,30,30 (c, p, f), but not sure if I should change this to 30,40,30. I'm having 113g protein, 150g carbs and 50g fat. The macros seem off to me. I think protein is too low.

    Anyway, if anybody would like to offer any advice on what to do, I'd be grateful.

    Despite a lot of experience with all of this over the years, I'm almost wanting to start like I'm a newbie to it all. Sounds silly, but it's probably best to just start again.

    Stats: 150lb, 5 ft 6.
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  2. #2
    cutting.....again LHarwood's Avatar
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    Okay, so today's workout.

    Switched to PHUL

    Power upper: warm up set of 20 for every movement and then 4 working sets of 5 reps

    DB bench press: 20kg DBs, 22.5kgs, 25kgs, 25kgs

    Incline bench press: 17.5kg DBs, 20kgs, 22.5kgs, 22.5kgs

    DB shoulder press: 15kg DBs x3 17.5kgs

    DB single arm row: 20kg, 25kg, 27.5kg, 27.5kg

    Resistence band lat pull down: 50lb (4x10 reps)

    Ab crunches x100
    Last edited by LHarwood; 05-21-2020 at 12:48 AM.
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  3. #3
    Unstoppable gobbles23's Avatar
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    Originally Posted by LHarwood View Post
    Okay, so today's workout.

    Switched to PHUL

    Power upper: warm up set of 20 for every movement and then 4 working sets of 5 reps

    DB bench press: 20kg DBs, 22.5kgs, 25kgs, 25kgs

    Incline bench press: 17.5kg DBs, 20kgs, 22.5kgs, 22.5kgs

    DB shoulder press: 15kg DBs x3 17.5kgs

    DB single arm row: 20kg, 25kg, 27.5kg, 27.5kg

    Resistence band lat pull down: 50lb (4x10 reps)

    Hey!!! So good to see you back! When I was dieting with a coach, she had me eating a solid calorie amount every single day. I was at 135g of protein, 200g carbs and 50g of fat. Weights were 5 days a week and I had three cardio sessions that were 20 minutes long after every workout with my heart rate at 140. After 7 days I got a higher calorie day with 300g of carbs. I was at 140. After a few months I went down to 130 and then magically dropped another 5 once I started eating again.

    That worked for me, but now I’m just doing whatever and still seeing changes so I’m not very strict.

    Nice lifts!!! I’m after getting so many injuries over the years my strength backtracked quite a bit lol
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  4. #4
    cutting.....again LHarwood's Avatar
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    Originally Posted by gobbles23 View Post
    Hey!!! So good to see you back! When I was dieting with a coach, she had me eating a solid calorie amount every single day. I was at 135g of protein, 200g carbs and 50g of fat. Weights were 5 days a week and I had three cardio sessions that were 20 minutes long after every workout with my heart rate at 140. After 7 days I got a higher calorie day with 300g of carbs. I was at 140. After a few months I went down to 130 and then magically dropped another 5 once I started eating again.

    That worked for me, but now I’m just doing whatever and still seeing changes so I’m not very strict.

    Nice lifts!!! I’m after getting so many injuries over the years my strength backtracked quite a bit lol
    Oh, I set myself similar macros to begin with, but thought I'd set them a bit lower for 6 days and have a refeed day. I remember dropping down to 127 following that rule. I just can't remember the macros Kim set me.

    Weirdly sitting at 150, I look leaner than I did back then when I was 140, so it's true that the process works. I reckon I'll look different once I've shifted 10 or so lb.

    What kind of cardio are you doing SS and keeping at 140 BPM the whole time? I've been doing HIIT or spinning, which are usually about 20-30 mins long. I never did cardio that much before. I quite like it now.

    I've got a lower power day today, but it'll be a bit different to usual with less equipment.

    I'm buying a new house with a double garage and it's going to be turned into a gym. I've got a lot of equipment, just missing a squat rack and barbell. Oh and some plates.
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  5. #5
    Unstoppable gobbles23's Avatar
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    Originally Posted by LHarwood View Post
    Oh, I set myself similar macros to begin with, but thought I'd set them a bit lower for 6 days and have a refeed day. I remember dropping down to 127 following that rule. I just can't remember the macros Kim set me.

    Weirdly sitting at 150, I look leaner than I did back then when I was 140, so it's true that the process works. I reckon I'll look different once I've shifted 10 or so lb.

    What kind of cardio are you doing SS and keeping at 140 BPM the whole time? I've been doing HIIT or spinning, which are usually about 20-30 mins long. I never did cardio that much before. I quite like it now.

    I've got a lower power day today, but it'll be a bit different to usual with less equipment.

    I'm buying a new house with a double garage and it's going to be turned into a gym. I've got a lot of equipment, just missing a squat rack and barbell. Oh and some plates.
    Just keep your fats at a reasonable level and don’t drop carbs too low. And yes, I was just doing the elliptical back then and had my Fitbit on to make sure I was at 140.

    She had me increase the sessions by 5 or 10 minutes after my weight loss stalled a few times. It was cool keeping everything consistent and just tweaking the variables. I’ve never done that on my own before lol

    New house! That’s exciting! Hope you post some pics wen you get it set up How long were you married for?
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  6. #6
    cutting.....again LHarwood's Avatar
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    Yeah, I keep fats the same the whole time and change carbs up. Just found my old macros from when I first started out with Kim. I wasn't too far off. I'm doing If, which I prefer too.

    Did you use Kim too?

    Oh, aye. I'll send you some pics of it when it is done. I can't wait.


    Lower power day (quad focused) : everything had a warm up of 20 reps and then 4 working sets of 5 reps (except for some which I'll mention below)

    DB box squats - 32.5kg DB
    Bulgarian split squats: 20kg, 25kg, 27.5kg, 27.5kg

    Resistence band single leg ext- 45lb 3x20

    DB RDLs- 20kg each side, 25kg each side, 32.5kg each side, 32.5kg each side

    Resistence band leg curls: 45lb 2x20 reps

    Seated calf raises: 40kg 3x15.

    Ab crunches x100

    Ive had to improvise a bit, but it wasn't too bad. I can't wait to get a barbell, squat rack and plates.
    Last edited by LHarwood; 05-21-2020 at 12:52 AM.
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  7. #7
    Hammy Hammy Hobbes thehobbes's Avatar
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    I'm IN for this. Will be back later, gotta go for a run now.

    GASP RUNNING, CARDIO, WHAT!!!

    Yeah baby
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
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  8. #8
    cutting.....again LHarwood's Avatar
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    Of course you are Hammie, I'd have to take away all your honey glaze if not.


    Okay, so today's session:

    Upper body hypertrophy : everything was 12 reps

    Incline DB bench: 17.5kgs, 20kgs x3
    Flat bench flyes: 4x10kg
    Seated resistance band rows: 70lb x 4
    Single arm DB row: 20kgs
    Lateral raises: 7.5kg DBs
    Incline bench bicep curl: 7.5kg DBs
    Tricep resistence band ext: 45lb

    Ab crunches x100

    The resistance bands are in lbs hence the switch in metrics. Really liked today's session. It was fuuuuun.
    Last edited by LHarwood; 05-21-2020 at 12:52 AM.
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  9. #9
    Unstoppable gobbles23's Avatar
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    Originally Posted by LHarwood View Post
    Yeah, I keep fats the same the whole time and change carbs up. Just found my old macros from when I first started out with Kim. I wasn't too far off. I'm doing If, which I prefer too.

    Did you use Kim too?

    Oh, aye. I'll send you some pics of it when it is done. I can't wait.
    Oh awesome. Always wondered how she did things! I went to a woman around here who was local. She competes all the time.

    Can't wait!

    Damn, kgs….be right back, grabbing my calculator hahaha
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  10. #10
    cutting.....again LHarwood's Avatar
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    Originally Posted by gobbles23 View Post
    Oh awesome. Always wondered how she did things! I went to a woman around here who was local. She competes all the time.

    Can't wait!

    Damn, kgs….be right back, grabbing my calculator hahaha
    Sorrrrry. I should really put them in lbs considering most peeps are American or Canadian.

    Oh, can you PM send me your digits please. I'll make a WhatsApp group with you and Ham.


    Today's workout: lower hypertrophy (20 rep warm up for each set)

    DB front squat: 44lb 10 reps x4
    BW lunges: 10 each side x 4
    Resistance band leg ext: 70lb 12x4
    DB SLDL: 88lb 12x4
    Resistance band GMs: 44lb 12x4
    Resistance band lying leg curls: 64lb 12x4
    Weighted standing calf raises: 54lb

    Man, this felt hard today. Got it done though. Got a 1300 cal feast ahead of me to eat in the next hour. Booyaaaa
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  11. #11
    cutting.....again LHarwood's Avatar
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    I took a rest day yesterday and just made sure I hit 10k steps and 100 sit ups.

    Today was a bit of an accessory day:
    Sit ups x100
    Leg raises 3x10
    Bicycles 3x20 (slow)
    DB oblique thingys: 3x10 each side 44lb
    Bent over rear delt raises 3x10 15lb DBs
    Resistance band face pulls: 3x10 40lb
    DB Skull crushers: 3x10 15lb DBs
    Resistance band tricep ext: 3x10 40lb
    Lower back ext (did these using the arm of the sofa) 2x15 BW and then 2x15 with 22lb DB
    Seated calf raises: 3x15 88lb
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  12. #12
    cutting.....again LHarwood's Avatar
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    Did some yoga yesterday and abs (I'm training abs every day to strengthen my core, not because I think they'll magically remove my fat and make my abs pop)

    Today is lower power day:
    Warm up with 20 BW aquats
    DB elavated foot squat 4x5 32.5kg DB

    DB Bulgarian split squat: 1x10 7.5kg, 4x5 20kg DB

    Leg ext 4x15 (80lb)

    DB RDL 1x20 10kg DBs, 4x5 30kg DBs

    Resistence band single leg curl (70lb) 4x12

    Seated calf raises: 3x10 50kg

    Then 20 mins boxing (1 min rounds with 30 sec rest)

    Some exciting news though, I've become an ambassador for a fitness clothing range! So, this has definitely pushed me more in terms of making sure this cut goes very well.

    I've completely stopped drinking alcohol, which I'll do for 30 days (I'm day 10) and then it'll be every now and again, rather than every weekend.
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  13. #13
    cutting.....again LHarwood's Avatar
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    Upper strength day

    Okay, so...

    DB bench--5 reps 25kg DBs, 22.5kg, 22.5kg, 22.5kg

    DB Incline 4x5kg 20kg DBs

    Seated shoulder press 2x5 17.5kg DBs

    DB single arm row 4x5 27.5kg

    Resistence band lat pull down 85lb 4x8-12

    DB bicep curls: 3x6-8 10kg DBs

    Skull crushers: 3x6-8 7.5kg DBs (will increase weight next week)

    100x ab crunches

    20 min LISS in bike AM
    20 min HIIT post weight session.


    So, I've emailed Kim. No idea how, but my weight has gone up, despite being on a deficit. I definitely look leaner, but who knows what's going on. Could be the old issue of lacking in the BMs, but I'm wondering if macro split isn't great, cals too low, top high... Not sure.

    Anyway, I'll keep you updated. Hoping Kim is still coaching otherwise I'll be asking for Lori's coaches details. It's so hard to find a reputable coach these days.
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  14. #14
    Woot Woot!!!! Cardioconvert's Avatar
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    Hey welcome back!

    It is good to see familiar names in the journal section from a few years ago!

    Following along
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  15. #15
    cutting.....again LHarwood's Avatar
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    Originally Posted by Cardioconvert View Post
    Hey welcome back!

    It is good to see familiar names in the journal section from a few years ago!

    Following along
    Hello! Thank you. Great to see you ☺.

    How are things with you?


    ---------------------------


    Okay, so... I'm changing my routine. Changed my diet and I'm excited for the next few months.

    My split looks like this:
    Upper
    Lower
    Push
    Pull
    Legs

    4x LISS, 2x HIIT and yoga.

    I'm going to be a lot less active cardio wise, but holy volume weights wise, so the ego is going to take a bit of a hit.

    I'll keep updating, but I'm not going to post in detail my workouts, it'd take too long.
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