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Bionicle
05-07-2009, 10:43 AM
"Steve Austin-Astronaut. A man barely alive. We can rebuild him, we have the technology to build the worlds first Bionic Man... better than he was before, better, stronger, faster.."

Yep that's me! :strong:

After finishing me current cut I'm looking to pack on some muscle so I'm looking to use this journal to help motivate me in that direction.

I failed miserably last year (for various reasons) so I'm hoping for more success this year!

Bionicle
05-07-2009, 10:54 AM
Weight: 131lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 131lbs

First entry...

I've manage to pick up a slight cold! Not a great start! However I think this is the slightest cold I've ever had!

If I think about it I feel a little bit ill. If I don't think about it then I feel fine.

And how is everyone else doing in my household?

They're all really sick!

Funny that!

I used to pick up a bad cold / cough every time one of my children brought one back from nursery like some sort of anti-gift device, but when I'm in the sort of shape I'm now approaching they hardly seem to touch me.

Just another benefit of keeping in shape!

I had a really good leg session this morning. My deadlift sets were feeling really easy and I was just beginning to think that I really was becoming bionic when I realised I had complete miss-read my notes and had forgotten to put about 20kg of plates onto the bar. I guess I was a little less clear headed than normal. So I put the correct weight setting back and didn't feel quite so bionic after all!

Until tomorrow!

Bionicle
05-08-2009, 03:37 AM
Weight: 130.5lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 130.5lbs

I still have a slight cold but it only seems to be making my brain a little fuzzy. My diet and training is still progressing as normal.

I had another "fuzzy brain" moment this morning when doing my Closed Grip EZ Bar Curl. The very first lift and I thought, "Hey! Either my right arm has become incredibly bionic over night or my left has become incredibly un-bionic!"

Of course it was neither - I had missed out a plate on the left hand side of the bar! Good Grief!

The weird thing was that, after correcting the mistake, I lifted the bar and it wobbled again, as if it was still unbalanced. I had to put everything down to triple check. The weights were now correct so I took a minute to balance my thinking before starting over.

I think the imbalance from the first lift made my right arm automatically expect the same imbalance the second time around and so over-compensated for an expected imbalance that simply wasn't there. Strange!

Anyway, I'm hoping I'll be OK for by normal aerobic weekend. I feel absolutely fine now but I know from experience that even a minor cold can negatively impact aerobic training.

Until tomorrow!

Bionicle
05-09-2009, 03:04 AM
Weight: 130lb
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 130lbs

It's been a week since I started my monster, 3-day Carb Up May Day Festival Weekend and I've finally shed all the retained water to arrive back at the weight I started at. Now will be the test to see if it's paid off! Will it have boosted my metabolism enough to enable me to continue loosing weight whilst maintaining my strength and muscle mass, or will it have been the biggest, most unnecessary pig out since Emperor Nero said, "I'll just have a sandwich thanks!"

Last night I was having serious doubts as to the wisdom of going for my scheduled run this morning. My nose was running faster than I thought I could and my legs still hurt from Thursday's Leg set. Well I went anyway and, although it wasn't my personal best and I did leave a trail of slime in my wake, I survived the 3 mile treck with an attempted sprint to finish.

I'm hoping to have persuaded the wife to no cheat meals this weekend. She still likes to produce what I can only describe as "food porn" at the weekends but she's being a little more understanding to the severe trauma I suffer when having to say no to such erotic food.

Until tomorrow!

Bionicle
05-10-2009, 02:40 AM
Weight: 130lb
Daily calorie intake approx: 2000 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Phase: Maintenance

Weighed in today at 130lbs

I really hate being ill!

It's even worse when I've told everyone in this journal how incredibly amazing I am because my family got really ill but I survived. Well after updating my journal yesterday it hit my with the full force of a nuclear sneeze. The slight illness I had been entertaining for the last few days turned out the be just the appetizer and I now have my head fully submerged in the main course.

Am I feeling a little conceited... arrogant even?

Well yes!

I'm definitely not even thinking about going for a run this morning and am back on maintenance diet until I recover. I guess the real test will be how long this will keep me out of the gym for. Typically it's around a week but I am really hoping that it won't be that long this time around. In fairness I am already feeling much better than yesterday so I'll see how a Chest & Tricep workout looks tomorrow morning.

Until then!

Bionicle
05-11-2009, 02:34 AM
Weight: 130lb
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 130lbs

Well my voice sounds like a Triumph Bonneville, my head feels like it's in a crash helmet sitting on a Triumph Bonneville and my legs feel like jelly wobble but I did my Chest and Tricep workout anyway!

You should have heard the mental debate I had with myself whilst lying in bed trying to make the decision. Again it's were routine just kicks right in and you find yourself getting up and doing it whether you feel like it or not.

Not the greatest workout in the world - I only did three sets of each instead of four - although I ended on a strong note with a very normal 4 set Butterfly Bench Press and Tripep Curl.

It also allows me to get right back on my cutting diet.

I'm fairly certain I'm not going to be going for a run on Wednesday but as long as I can keep up my weight training I'll be very happy.

Until tomorrow!

P.S. For those of you who prefer 2 wheels to 4, a Triumph Bonneville is a motorcycle, very popular in the 70s and I believe being made by Triumph in the UK today.

Cards
05-11-2009, 10:36 AM
why are you cutting at 130 lbs?

Painzer
05-11-2009, 10:46 AM
Is this for real?

rctriplefresh5
05-11-2009, 10:52 AM
Weight: 130lb
Daily calorie intake approx: 2000 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Phase: Maintenance

Weighed in today at 130lbs

I really hate being ill!

It's even worse when I've told everyone in this journal how incredibly amazing I am because my family got really ill but I survived. Well after updating my journal yesterday it hit my with the full force of a nuclear sneeze. The slight illness I had been entertaining for the last few days turned out the be just the appetizer and I now have my head fully submerged in the main course.

Am I feeling a little conceited... arrogant even?

Well yes!

I'm definitely not even thinking about going for a run this morning and am back on maintenance diet until I recover. I guess the real test will be how long this will keep me out of the gym for. Typically it's around a week but I am really hoping that it won't be that long this time around. In fairness I am already feeling much better than yesterday so I'll see how a Chest & Tricep workout looks tomorrow morning.

Until then!
you could be ill because idk well youre 130 pounds and training alot and taking in 1200 calories that could me my guess but what do i know just thinking about this i feel confused.

Bionicle
05-12-2009, 03:27 AM
why are you cutting at 130 lbs?

err... because I want to be 8% body fat before I start bulking!


Today's Journal

Weight: 128.5lb
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 10%
Fitness Plan: Bionic Training Program
Training Phase: Cutting

Weighed in today at 128.5lbs

Well I'm feeling infinitely better today, especially as my daily weigh-in came in at the lowest level for this year! More importantly, 1.5lbs less than when I started my Carb Up Weekend just over a week ago now.

Of course it's not all fat (or god forbid muscle) loss although a quick measurement of my waist shows me descended rapidly towards 26.25 inches ( 0.25 less than before my Carb Up). I've also made a few subtle changes to the order of my meal plan to help reduce the amount of complex carbs I was having in the evening. Finally I've started to drink Japanese Brown Tea in the evening. It's caffein free and supposed to help digest food quicker (according to my wife!). Anyway I think these changes may have helped to flush out some more retained water from my Carb Up and some of the Cheat Food I had when I was ill over the weekend.

Although I think it's really important to keep to a very rigid routine I also think it's equally important to keep making subtle changes when you think something can be improved.

I had a very good Shoulders & Back workout today and felt my strength has fully returned. Certainly no increases in weight but I did my normal 4 sets with better performances on the last set for each.

I'm even thinking about going for a run tomorrow... I said "thinking about"...!

Nothing particularly humorous in today's journal so a quick joke...

How do you catch a fish?

Get someone to throw you one!

Until tomorrow!

Bionicle
05-12-2009, 05:41 AM
I thought I'd take time to post a few photos from my original cut last year. There were a few indredulous posts this morning so I thought it may be helpful for you to see the type of look I'm trying to achieve again for this year before my bulk starts.

For the record I did attempt to bulk last year but a number of personal issues hit me at the same time and I completely lost my training focus, so I really feel a little like I'm back to square one (although saying that I think I have gained some addtional muscle mass since then as my overal strength has improved considerably)!

The first was taken on Day 1 when I was 146lbs, 16% BF with a 31.5 inch waist.

The second was taken about half way through on 1st June at about 130lbs, 10% BF with a 27 inch waist.

The final pic was taken as the end of my cut on 1st August at 122lbs, 8% BF with a 25.5 inch waist.

I hope this photos help clarify things a little more! I do want to be bigger than this but I don't want to be fat over the summer.

Cards
05-12-2009, 04:43 PM
different strokes for different folks but I would say that once you hit 8% bf and you start bulking you're going to raise that BF instantly. my advice, i know you didn't ask for it so take it as you may, is just train hard and once you pack on some muscle worry about bf%. You're way to skinny to be worrying about bf% right now.

Bionicle
05-13-2009, 03:10 AM
Weight: 128.5lb
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 128.5lbs

Well I thought about going for a run this morning... and I went!

I did my normal fasted cardio 3 mile route and although I had to stop twice to clear my nose - using my T Shirt - yuk! (don't tell the wife) and I certainly didn't break any records, I felt good!

And after a shower and a protein shake I felt fantastic!

So much for taking a week off for illness. This cold has cost me approximately 1 day of training. Not bad considering there are certain people out there who think I'm on too low a daily calorie intake and will therefore suffer certain hospitalization before next Tuesday!

My wife produced a lovely, juicy and ultra tender stake for dinner last night. She's a fantastic cook and always produces the finest gourmet food but I wish she'd inject a little more protein sometimes. Well I couldn't complain last night - in fact I never complain about her food. I'm always so grateful to have every evening meal made for me even if I don't have any control over exactly what that meal is. It's normally ultra-clean and healthy, is different just about ever single night and always tastes great. It's like having my own personal restaurant... at home! I keep meaning to take pictures and post them somewhere... maybe now I've written that I might start doing it!

Until tomorrow!

Bionicle
05-13-2009, 03:52 AM
different strokes for different folks but I would say that once you hit 8% bf and you start bulking you're going to raise that BF instantly. my advice, i know you didn't ask for it so take it as you may, is just train hard and once you pack on some muscle worry about bf%. You're way to skinny to be worrying about bf% right now.

OK Cards. It's always interesting to here other people's thoughts. When you've been fat you entire life the idea of being "skinny" is still quite attractive - although with the muscle I've already got I'm not sure that anyone would call me skinny - unless you think the Brad Pitt look is skinny, which of course would be your opinion again.

I know that my body fat will go up when I start to bulk, but it will be Autumn / Winter then and it's too cold here in the UK for anyone to see my naked tourso - even me!

I've set myself the challenge of 8% body fat this year - like last - and I'm sticking to it. I personally feel that I look great at that level and I certainly feel great, so I see know reason to deviate from that plan for now.

There are many, many months ahead of cold, cold British weather coming up for when it will be a perfect time for bulking, but for now the sun is out (sometimes) the air is warmer and I'm looking to get shredded again!

Painzer
05-13-2009, 10:06 AM
How tall are you?

Bionicle
05-13-2009, 10:18 AM
How tall are you?

5'5"

rctriplefresh5
05-13-2009, 10:31 AM
youre wife? how old are you? i figured by your height and weight you were in your teens no offense just asking ha.

Painzer
05-13-2009, 11:11 AM
youre wife? how old are you? i figured by your height and weight you were in your teens no offense just asking ha.

Did you look at the pictures?

Bionicle, just an opinion, but you look emaciated in the last picture... 1200 calories a day is almost starving yourself... Why not go for a higher calorie intake, but just make sure it's a very very clean diet? Trying to avoid the fats and sugars?

wimarine88
05-13-2009, 11:17 AM
1200 calories a day? And why are you cutting at a weight of 130? just curious...in my opinion, there's really no reason to have any less than 10% body fat as you will start to cut into your muscle mass. Then again I'm happy at 200 lbs with 13% body fat.

Any specific reasoning behind your madness? :p

Cards
05-13-2009, 11:34 AM
1200 calories a day? And why are you cutting at a weight of 130? just curious...in my opinion, there's really no reason to have any less than 10% body fat as you will start to cut into your muscle mass. Then again I'm happy at 200 lbs with 13% body fat.

Any specific reasoning behind your madness? :p

he just explained him self 6 posts above this one.

rctriplefresh5
05-13-2009, 11:45 AM
wow just looked at the pictures definately not in your teens i think you look ok for a beginner but you dont need to be cutting i dont think you look emaciated like painzer/.

wimarine88
05-13-2009, 11:50 AM
I realize he said being fat all his life he wants to be skinny. That doesn't really answer the question. I'm not trying to be rude, I have always just been curious on why people cut. I'm more curious as to what benefit he will be getting out of having that low of a bf % - Being that low of body has no real advantage, unless you're planning on doing a bb show, and as a matter of fact with bf % numbers that low you're at greater risk for disease as your bodies immune system is greatly affected. Granted, you don't want to have too much body fat, however too little is not good either. I've often thought to myself should I lose a few bf % - then I realized that I can have a strong core without having ripped six pack abs. I can see ab definition, but I will never be "skinny" nor do I want to be "manorexic" - my genetics will never allow it. So instead, I will continue to eat clean so as to not put on unwanted fat and work my ass off to get big in a good way.

I guess kudos to him if he gets to 8%, because that takes a lot of dedication and discipline - however, I just hope he's in it for the right reasons, not just purely cosmetic - if he's posting on "wannabebig" forums, I would assume he wants to lift big, and at a weight like that and that low of body fat, it's not impossible, but very rare.

Either way, good luck and to each his own. Remember, I'm not trying to cheapen what he is doing for himself, nor am I trying to criticize. I am merely pointing out another side to the story and looking a little deeper into the situation!

Bionicle
05-13-2009, 12:53 PM
youre wife? how old are you? i figured by your height and weight you were in your teens no offense just asking ha.

What a great compliment! Thanks!

I turned 40 in March!

Bionicle
05-13-2009, 01:02 PM
i dont think you look emaciated like painzer/.

Thanks again! I guess it's about personal opinion. That last pic was taken at the very end of my cut last year. I don't look like that now but I still look at it and think it's a good look (definately for a beginner though - I'm not pretending I've been bodybuilding for 10 years!)

I've had a huge number of compliments from fellow fitness / bodybuilding pros including the editors of Bodybuilding.com, so I can't look THAT bad!

Bionicle
05-13-2009, 01:12 PM
I realize he said being fat all his life he wants to be skinny. That doesn't really answer the question. I'm not trying to be rude, I have always just been curious on why people cut. I'm more curious as to what benefit he will be getting out of having that low of a bf % - Being that low of body has no real advantage, unless you're planning on doing a bb show, and as a matter of fact with bf % numbers that low you're at greater risk for disease as your bodies immune system is greatly affected. Granted, you don't want to have too much body fat, however too little is not good either. I've often thought to myself should I lose a few bf % - then I realized that I can have a strong core without having ripped six pack abs. I can see ab definition, but I will never be "skinny" nor do I want to be "manorexic" - my genetics will never allow it. So instead, I will continue to eat clean so as to not put on unwanted fat and work my ass off to get big in a good way.

I guess kudos to him if he gets to 8%, because that takes a lot of dedication and discipline - however, I just hope he's in it for the right reasons, not just purely cosmetic - if he's posting on "wannabebig" forums, I would assume he wants to lift big, and at a weight like that and that low of body fat, it's not impossible, but very rare.

Either way, good luck and to each his own. Remember, I'm not trying to cheapen what he is doing for himself, nor am I trying to criticize. I am merely pointing out another side to the story and looking a little deeper into the situation!

Very good post! Thanks!

I guess I'm just enjoying having that "shredded" look AND feel. At 8% last year I was fitter and stronger than I had ever been in my entire life. The plan was to bulk immediately afterwards but, as I've said before, life just got right in the way. Hopefully that won't happen again this year.

You guys might find the following of interest:

"Range of Percent Body Fat in Different People
(Percent body fat found through the method of underwater immersion testing)

Men / Women
Fattest Covert has tested 55% / 68%
Average American 22% / 32%
Healthy normal*:
African-American 12% / 19%
Asian 18% / 25%
Caucasian 15% / 22%
Top Athletes: 3-12% / 10-18%
Leanest Covert has tested: 1% / 6%

*The bones of African-Americans tend to be dense and so they sink easily in water. On the other hand, the bones of Asians are light and porous so they tend to float. To allow for these differences, healthy African-Americans should have a lower percent body fat than Asians and Caucasians, while Asians should have a higher percent body fat than African-Americans and Caucasians."

Source
Bailey, Covert. The Ultimate Fit or Fat. New York: Houghton Mifflin Company. Copyright 1999"

I thought it was very interesting to see that Male Top Athelites came in at 3 - 12%. I know that Professional BodyBuilders would go down to around say 6% for a show.

All the best!

wimarine88
05-13-2009, 01:56 PM
Very good post! Thanks!

I guess I'm just enjoying having that "shredded" look AND feel. At 8% last year I was fitter and stronger than I had ever been in my entire life. The plan was to bulk immediately afterwards but, as I've said before, life just got right in the way. Hopefully that won't happen again this year.

All the best!

Well, everyone has their ambitions and aspirations. As for yours, you are well on your way to achieving and maintaing it. I wish you all the best, and am interested to hear about your progression! I definitely understand about the life getting in the way part, so you have a friend there! Good luck!

Bionicle
05-14-2009, 03:28 AM
Weight: 129lb
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 129lbs

I had an excellent Leg workout this morning which was great! Unfortunately I'm on "looking after the children" duty today and therefore had to push them both to nursery which is a mile up a steep hill using a heavy off-road buggy. I can normal virtually jog this but after only one hour since my set I nearly had to ask an old lady for help as she overtook me!

As I'm sure most of you can appreciate it's hard enough just to walk up the stairs after a good leg set.

Anyway I'm still making good gains in strength which is a little surprising this far into my cut. I am definitely going to have to upgrade all my home gym equipment when I'm done. When I first bought my current set up I clearly remember thinking that this would last me for the rest of my days but I'm already looking to max out on some of the recommended load levels. In fairness it was all quite cheap and cheerful but I still thought it would all last a lifetime.

Until tomorrow!

Bionicle
05-14-2009, 05:16 AM
Well, everyone has their ambitions and aspirations. As for yours, you are well on your way to achieving and maintaing it. I wish you all the best, and am interested to hear about your progression! I definitely understand about the life getting in the way part, so you have a friend there! Good luck!

Thanks for your support here! It is very much appreciated!

I do often question what I am doing as I do desperately want to pack on some muscle... but I set the 8% goal back in March and feel I'll be letting myself down and whimping out if I don't keep sticking at it.

I am REALLY looking forward to my 2009 bulk though. This time I hope to see it right through until next spring - and then cut again for the Summer. I had hoped to be a lot further a long than I am now, but I missed out nearly 5 months of training!

Thanks again. I'll be seeking your advice when bulk time comes!

Bionicle
05-14-2009, 05:26 AM
Thought I'd post a few more recent pics...

The first was taken on 26th January this year. At this point I had trained very on and off since the previous August but had picked up the pace from mid December. I was also attempting to keep a fairly clean diet - nothing compared to now though!

The second is me on the first of this month having just gone 10% BF. I reckon I'm just over half way through my cut at this point.

Bionicle
05-15-2009, 03:17 AM
Weight: 128.5lb
Daily calorie intake approx: 1200 - 1300 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 128.5lbs

As it's Friday I thought I'd reflect a little on my thinking during the week. I've had a few comments to deal with regarding my low calorie intake over the last few days in a very similar way to when I cut last year. At that time most critism came from my family who were shocked at what seemed to them my sudden weight loss.

I do find it very difficult to listen to criticism objectively. I do, however, welcome any remark that helps us all to think a little more for ourselves and to make up our own minds about the world around us. I'm sure most of us really do believe that we do think for ourselves and are fully responsible for every decision we make. Unfortunately, with the slick wheels of mass media ever circularing; around us, through us and into us, it is becoming harder and harder for us all to do any free thinking.

When I used to get on the tube to London everyday I felt that we had already entered a thought controlled environment very similar to George Orwell's Nineteen Eighty Four. Everyone would pick up exactly the same free newspaper, sit down and allow the same 20 pages of pointless information to enter their sleepy, absorbent minds.

I personally haven't read a newspaper, watched the news or glanced at any news online since January. It all just got too depressing!

I've just gone way off base! Anyway I guess the question I've been asking myself this week is, "Is it really healthy, sensible and necessary to go below 10%?"

But it occurred to me, so what if it isn't the most ultra-healthy thing that I could be doing! Enough people die running marathons, climbing mountains, skiing or riding horses but society would always fully support anyone intending to do all of these.

I am tempted to stop my cut early and start a very slow, controlled bulk, but if I do, is it because I want to, or is it because I'm allowing my own thinking to be controlled by other people's thinking?

I very nearly gave up my cut last year because of the critism I had but looking back I'm really glad I continued. I enjoyed the whole process, despite (or because of) it's challenges, and certainly enjoyed the physical, health and visual benefits.

Seeing the person I am now compared to the person I was back then, my entire family now fully support my training program.

Well I guess I have two choices. To continue my cut to 8% body fat or abort and start to work on muscle growth. At least most of us are fortunate enough to live in a world where we can make these decisions independently, even if most people choose to do nothing but simply eat more and more... and more.

For now I'm going to continue until the end of May and reflect some more at that time.

Until tomorrow!

Cards
05-15-2009, 02:52 PM
My last offering of advice, I don't do this often so again ignore it if you want.

You seem to understand how to count calories and lose BF%. Why not just add 250 calories to your current diet. Track out 1450 calories instead of your usual 1200. That would be 250 calories extra per day. A lb is 3500 calories. So, at an extra 250 calories a day it would take roughly 14 days to put on a lb.

That's two lbs a month. At this rate your bulk would be so slow that if over a period of a week you saw something you didn't like, fat gain, not enough gain, you could easily adjust your caloric intake to fix the problem.

Don't make thing's so clear cut, make room for adjustment. The greatest thing about creating goals is the dedication that follows. Goals are about dedication, but that doesn't mean you can't change them.

Your family is probably concerned about you because you're very thin.You could do to gain a few pounds of lean muscle mass, but to feed the growth of new muscle you need increase your intake of calories

How do you expect a builder to build a house if you don't give it the raw materials he needs?

Bionicle
05-16-2009, 03:09 AM
My last offering of advice, I don't do this often so again ignore it if you want.

You seem to understand how to count calories and lose BF%. Why not just add 250 calories to your current diet. Track out 1450 calories instead of your usual 1200. That would be 250 calories extra per day. A lb is 3500 calories. So, at an extra 250 calories a day it would take roughly 14 days to put on a lb.

That's two lbs a month. At this rate your bulk would be so slow that if over a period of a week you saw something you didn't like, fat gain, not enough gain, you could easily adjust your caloric intake to fix the problem.

Don't make thing's so clear cut, make room for adjustment. The greatest thing about creating goals is the dedication that follows. Goals are about dedication, but that doesn't mean you can't change them.

Your family is probably concerned about you because you're very thin.You could do to gain a few pounds of lean muscle mass, but to feed the growth of new muscle you need increase your intake of calories

How do you expect a builder to build a house if you don't give it the raw materials he needs?

Hi Cards! Advice taken. Thank you! By the way my family only ever saw my face. They had no idea what I looked like anywhere else.


Today's Journal

Weight: 129lb
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 129lbs

Well my wife is off on a business trip to Japan for the best part of two weeks so I'll be here looking after my two boys... on my own!

This has raised a few more questions / problems for me to sort out regarding my training and diet routine. Firstly my training; it won't be easy but I'll have to do the best I can. I won't be able to go for my normal morning run as I can't leave them alone in the house, so I'll have to put together some sort of weighted step routine. Secondly I am going to be disturbed during my training time, which these days is between 7am - 7.45am. They can rarely be alone together for more than half an hour before attempting to remove each others limbs for want of a toy something.

I'm also thinking about upping my calorie intake during this time. There is no way I use the same calories sitting behind a desk for 12 hours a day as I do running after two boys!

But if I can't do my normal focussed training then maybe my calories should remain the same!

I guess this is called "life getting in the way... again!" and why I go on an on about the importance of an established routine.

This all reminded me of another on-going problem I've always had and always will have regarding my diet. My evening meal!

I know from experience that my wife will leave me a series of nearly ready prepared food for the duration - you know I used to cook all my own food for years and years - which will be great. But it reminded me that I really have absolutely no idea how many calories I consume for my evening meal. I didn't know when I cut last year and I have no idea today.

I think this is the biggest strength and biggest weakness to my diet. I see it as a strength because of the healthy variety of food I eat - she rarely makes the same dish twice - but it's a massive weakness because I have no real control over my daily calorie intake AND it's always too much food in one hit too late in the day for me... if it were my choice AND the time varies when I eat the food anywhere between 7.30pm to 9pm.

So what I do is guesstimate the calories!

When I'm cutting she tries to gives me smaller portions and I guesstimate this to be 500 calories.

When I'm not cutting she gives me larger so I guesstimate this to be 600.

But honestly it could be anywhere between 400 to 1000. I really have no idea!

It really wound me up last year but I've come to accept it now. It's strange that I know my exact calorie intake during from 7am - 7pm and exactly when I'm going to eat that food but after 7pm it's all taken completely out of my hands.

Anyway, I may well not increase my calorie intake when she leaves... or maybe I will!?!

It's at times like these, especially when combined with my thoughts laid out in yesterdays journal, when a cutting program stands on a knife edge!

Until tomorrow!

P.S. I had a good 4 mile ran this morning and feel very much back to normal again.

Bionicle
05-17-2009, 03:06 AM
Weight: 128.5lb
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 128.5lbs

Well you'll be pleased to hear (or not - depending on how you feel about my current goal) that I'm feeling a lot more positive about my 2009 cut.

I came to the conclusion last night that, when I reach 8% again this year, I'm probably never going to look like that ever again!

As I'm now so close to re-gained that look, one last time, I know I would regret it if I did stop now. I would definitely feel that I whimped out of a commitment I made to myself way back in 2008.

With that in mind I've done some more very minor tweaking to my diet in an attempt to eliminate every ounce of processed sugar from my diet and with re-renewed determination I will carry on.

The decision was also helped by the Body Fat reading on my scales going down another 1% this morning although my weight remained the same. This does NOT mean that I'm announcing that I've lost another 1%. It is only one measure of two that I use but I see it as a good sign that I am managing to still loose body fat whilst making some gains in muscle density.

I had an easy fasted cardio 4 mile run this morning with no aches or pains and a very strong sprint to finish.

I'm feeling good!

Until tomorrow!

CA$ON
05-17-2009, 06:46 AM
Good luck on your journey! :)



As for low calories ....130lbs and 1200 calories is not bad at all. I was around 180's when I did 1200 for a couple of weeks straight and @ 5'10". To get that BF % low I am a HUGE believer in the lower calories. Depending on what you are doing for exercise you might only need "X" amount of calories.

I would rather start building muscle at 8% than 15% any day. Yes the BF % will raise but you have a better chance to put on LEAN muscle if you do it right.

But on another note you can't always do it in one swing. Might want to bulk up for a month or two and then go back at it. Make sure to lift those weights hard!

Just a thought.

Bionicle
05-18-2009, 02:12 AM
I would rather start building muscle at 8% than 15% any day. Yes the BF % will raise but you have a better chance to put on LEAN muscle if you do it right.

I am in TOTAL AGREEMENT with everything you said - but especially this, as quoted!

Also you only get serious muscle definition when you go below 10%!

Thanks CA$ON!


Today's Journal

Weight: 128.5lb
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 128.5lbs

Well my weight remains the same but my waistline is still decreasing. A quick measurement this morning pulled it in at just over 26 inches. I still think I'm 10% body fat but 9% is closing in fast.

I'm not going to be 8% by the end of the month, that was my original goal, but hopefully by Mid June. I'm really going to sound like a girl here but I have a wedding to attend on the 20th June at which point I think my cut should officially end. It would be good to enjoy what would amount to a celebratory carb-up weekend knowing that I've achieved my goal for 2009! I won't have a thing to where (that was the real girly bit) as I still haven't bought a suit since I was Fat Daddy, but hopefully it will be warm enough for me to just wear a pair of trousers (pants) with a shirt and tie. The one pair of smart trousers that still nearly fit need to have a large pleat folded in to do the trick. I don't seem to be able to find any shops that sell men's clothes with a 26 inch waist! Please don't tell me that I should look in the children's section. I just couldn't face that!

This is beginning to read like a script from Sex and the City!

Good grief!

Anyway, I had a good Chest & Tricep workout this morning although I did notice a slight decrease in strength. It was expected! I've recently stopped recording exactly what weights I do as they normally remain the same and the regular increases I was making during the first part of my cut have gradually dissipated. I'm very confident, however, that "muscle memory" will kick in once I start to bulk and I'll soon regain any lost mass.

Until tomorrow!

Cards
05-18-2009, 05:25 PM
Muscle Memory doesn't refer to your bodys ability to build lean muscle mass. Muscle memory refers to the adaption of the CNS (Central Nervous System) to heavier weights. You can increase in strenght without puting on size by training your nervous system.

Bionicle
05-19-2009, 05:09 AM
Muscle Memory doesn't refer to your bodys ability to build lean muscle mass. Muscle memory refers to the adaption of the CNS (Central Nervous System) to heavier weights. You can increase in strenght without puting on size by training your nervous system.

Thanks Cards - that all sounds very medical!

Anyway my nervous system gets lots of training these days. Everytime I visit my accountant, doctor, dentist, mechanic or bank manager I get very nervous! So that must be good!


Today's Journal

Weight: 128lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 128lbs

And that's a new low for me this year! The scale actually flickered between 127.5lbs and 128lbs (it's not very accurate) so things are still progressing very well. I think eradicating nearly every last grain of processed sugar has helped and I've also reduced the amount of skimmed milk powder I use in my porridge and coffee. Every little helps!

I've noticed another benefit of this years cut. My wife! Yes, it's finally beginning to rub off on her (well... in that she's not able to drink alcohol with me and we never have any desserts anymore) and she's lost weight! She's now the thinest I've seen her since she first got pregnant over 5 years ago now. Unfortunately she still doesn't follow any training programs and so will have lost fat and muscle, but hey - I guess it's better than nothing and she does get some exercise just bringing up the two boys and life in general.

I had an average shoulders and back workout this morning. Nothing worth writing about but I progressed each set to failure as always.

I'm getting very close to 9% now - hopefully before the end of this week!

Until tomorrow!

Bionicle
05-19-2009, 01:05 PM
Just thought I'd upload a quick progress pic. I've never taken a pic of my back before so I'm pleasantly surprised!

Bionicle
05-20-2009, 03:24 AM
Weight: 127lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 127lbs

And that's another new low for me this year!!!

And with my waist now coming in at 26 inches and the other readings I use I'm now putting myself in at 9% body fat!

ONLY 1% MORE TO GO!!!

I was really pleased with my back pic I took yesterday evening. I had never seen it before and it really gave me a tremendous sense of achievement! I only wish my abs had the same definition but, as I've think I've mentioned before, I had a history of problems with my abs since I was a teenager and it's only really been this year when I swapped exercising them from 2 days a week to the current 1 day a week that I've started to make some progress. So I'll just have to be patient with them but I don't think they'll ever be really impressive - we'll see I guess.

Still I'm very pleased in general and hopefully only have another 2 or 3 weeks until I hit 8% and I can start progressing my muscle development.

Until tomorrow!

Cards
05-20-2009, 09:28 AM
Once you start your workouts and do exercises that really work your core, deadlifts, squats, and OH press, you'll start to notice your abdominal muscles growing. Losing BF% will show your abdominals only if you've built the muscles already. Something to look forward to in the future!

Bionicle
05-20-2009, 10:47 AM
Once you start your workouts and do exercises that really work your core, deadlifts, squats, and OH press, you'll start to notice your abdominal muscles growing. Losing BF% will show your abdominals only if you've built the muscles already. Something to look forward to in the future!

I certainly hope so!

By "OH press" do you mean Over Head Press??

This may well be a silly question but how do core sets develop your abs?

Cards
05-20-2009, 12:48 PM
yes, OH press is Over Head Press. Your abbs and lower back help to stabalize weight and transfer force from your lower body to your upper body. If you're putting weight overhead or squating, your abs and lower back have to work to keep you from folding in half. They work as a support system. In my opinion and others may not agree with me, but all you need to do to develop your abbs is deadlift, squat, and OH press heavy.

Bionicle
05-20-2009, 12:51 PM
yes, OH press is Over Head Press. Your abbs and lower back help to stabalize weight and transfer force from your lower body to your upper body. If you're putting weight overhead or squating, your abs and lower back have to work to keep you from folding in half. They work as a support system. In my opinion and others may not agree with me, but all you need to do to develop your abbs is deadlift, squat, and OH press heavy.

Thanks Cards. One more question. Should I stand up for the OH press?

CA$ON
05-20-2009, 06:23 PM
Once you start your workouts and do exercises that really work your core, deadlifts, squats, and OH press, you'll start to notice your abdominal muscles growing. Losing BF% will show your abdominals only if you've built the muscles already. Something to look forward to in the future!

This was a great tip to get those abs to pop out. :)

Nice back picture!

Bionicle
05-21-2009, 03:47 AM
Nice back picture!

Thanks CA$ON!

Weight: 127.5lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 127.5lbs

My energy levels were definitely down yesterday. I haven't mentioned it but I am now looking after my two boys whilst my wife is engaged on a large freelance project for a japanese company. It's a great opportunity for her but I'm certainly learning how challenging it is looking after children. I think there are three core skills you need to be a good parent. Patience, patience and patience.

Well that's my parental advice for the year.

Whenever I do the on-my-own, week-day parental thing I'm always staggered by how much extra energy I burn off. I normally do it when I'm either on Maintenance or Bulking diet but on a serious cut...!

I'm supplementing my diet with fruit when I really need an energy boost but the hardest part is when I'm feeding them. You wouldn't believe how much self-discipline it takes when your giving your children the most gorgeous, sexy and down right naughty food that I'm simply not allowed to touch! I won't even allow myself to finish off what's left over, not that there's ever much left over. For example... Strawberry Jam on Toast with lashings of butter!!!

I had a very good leg session this morning and set a PR for Deadlifts. I've only been doing these for about 2 months so nothing to really shout about but it's always good to see increases in anything this far into a cut.

PR: Deadlifts: 12 x 4 @ 53.5kg (excluding barbbell and collars)

Until tomorrow!

mattburns
05-21-2009, 05:41 AM
Some awesome advice from cards in post #31 there pal. When you hit 8% and start to bulk I would take heed and follow that route, a nice steady slow bulk.

What's this Bionic training program? Would be interesting to see what you're lifting or what cardio you're doing. Good job on the Deadlift PR too mate.

Bionicle
05-21-2009, 07:27 AM
Some awesome advice from cards in post #31 there pal. When you hit 8% and start to bulk I would take heed and follow that route, a nice steady slow bulk.

What's this Bionic training program? Would be interesting to see what you're lifting or what cardio you're doing. Good job on the Deadlift PR too mate.

Thanks Matt. The Bionic Training Program is the very strict diet, weights, aerobic and motivational platform I use to keep myself in check!

Here's what I do at the moment:

MONDAY
CHEST & TRICEPS
Bench Press: 12 x 4: 32.5kg
Closed Grip Bench Press: 12 x 4:10kg
Inclined Bench Press: 12 x 4: 16kg
Butterfly Bench Press: 12 x 4: 38.5kg
Tricep Curl: 12 x 4: 15kg
Crunches: 20 x 5: 5kg

TUESDAY
SHOULDERS & BACK
Behind Neck Shoulder Press: 12 x 4: 20kg
Upright Row: 12 x 4: 25kg
Angled Bench Press: 12 x 4: 20kg
Lateral Raises: 12 x 4: 17kg
Dumbbell Shrug: 12 x 5: 37kg

WEDNESDAY
RUN 3 MILES

THURSDAY
LEGS
Squats: 12 x 4: 37.5kg
Deadlifts: 12 x 4: 53.5kg
Leg Extensions: 12 x 4: 30kg
Standing Calf Raise: 12 x 5: 57kg

FRIDAY
ARMS & ABS
E-Z Barl Curl: 12 x 4: 30kg
Closed Grip E-Z Barl Curl: 12 x 4: 23.5kg
Dumb Bell Curls: 12 x 4: 10kg
Reverse Wrist Curl: 12 x 4: 10kg
Forward Wrist Curl: 12 x 4: 22.5kg
Crunches: 12 x 5: 5kg

SATURDAY
RUN 4 MILES

SUNDAY
RUN 4 MILES

Coke
05-21-2009, 09:18 AM
Looking ridiculously lean and ripped in that back shot...props on the overall efforts made in here.

Cards
05-21-2009, 10:41 AM
way to much volume, unless you're dead set on that routine I would advise different one.

Bionicle
05-21-2009, 11:22 AM
way to much volume, unless you're dead set on that routine I would advise different one.

Hi Cards. I may be looking to change this for my bulk but have already made progress. When I first started last year I did everything at 20 x 5 and only switched to the current 12 x 4 in Feb! I'm still really enjoying it though.

My problem at the moment is equipment. I have to train at home and have limited space and cash so I'm unable to lift the sort of weight I know all you guys do.

I'm gradually upgrading my gym but it may take a little time. This time last year I only had 1 pair of adjustable dumbbells (from Argos!) and now have a very basic bench set up with around 77kg to throw around. No squat rests though and lifting serious weight above my head for squats is already proving quite challenging!

My next upgrade will be a biggy and will depend on a few things coming off fiancially over the next few weeks. The main thing I'm waiting for are the blueprints for the bank vau... opps... I've said too much!

I'll keep you posted!

Cards
05-21-2009, 02:21 PM
I guess my main concern for you would be burning out. If you're making progress that's awesome, but when you start to move some serious weight around or increase your intensity, you're going to wear your body down doing that type of volume 5 days a week. Obviously the amount of food you eat is going to directly impact how you recover, but assuming you're trying to stay in a low BF% range it's going to be hard to keep up that volume and fully recover by your next session.

You have chest and tri's being worked Monday than shoulders on Tuesday. All pressing involves the shoulder muscles and most benching involves "some" back. I would replace arms and abs with another chest or back today. Your leg day looks perfect with the exception of the reps. 12 reps of deadlifts for 4 sets? You’re going to die by the end of the session.

There are a lot of premade routines made by the professionals that incorporate the major movements. Remember, it's not about how much you do but how hard you do it. For simplicities sake, I would pick a simple routine with a few major compound movements and just go all out. You'll make awesome progress and you won’t spend your life in the gym!

The most recommended routine is Starting Strength. I believe in the body building section there is now a sticky, created by Jorge (at the top of the page), it outlines the basic routine and how it can be altered to meet your goals.

I feel bad that I keep coming in here and trying to change the way you're doing things but I wish I had someone to do this with me when I first started out. I wouldn't have wasted the first 8 months of my training doing bull**** workouts.

Bionicle
05-22-2009, 05:15 AM
I guess my main concern for you would be burning out. If you're making progress that's awesome, but when you start to move some serious weight around or increase your intensity, you're going to wear your body down doing that type of volume 5 days a week. Obviously the amount of food you eat is going to directly impact how you recover, but assuming you're trying to stay in a low BF% range it's going to be hard to keep up that volume and fully recover by your next session.

You have chest and tri's being worked Monday than shoulders on Tuesday. All pressing involves the shoulder muscles and most benching involves "some" back. I would replace arms and abs with another chest or back today. Your leg day looks perfect with the exception of the reps. 12 reps of deadlifts for 4 sets? Youíre going to die by the end of the session.

There are a lot of premade routines made by the professionals that incorporate the major movements. Remember, it's not about how much you do but how hard you do it. For simplicities sake, I would pick a simple routine with a few major compound movements and just go all out. You'll make awesome progress and you wonít spend your life in the gym!

The most recommended routine is Starting Strength. I believe in the body building section there is now a sticky, created by Jorge (at the top of the page), it outlines the basic routine and how it can be altered to meet your goals.

I feel bad that I keep coming in here and trying to change the way you're doing things but I wish I had someone to do this with me when I first started out. I wouldn't have wasted the first 8 months of my training doing bull**** workouts.

Hi Cards. I'm going to think about all this and come back on this later on today. Too much information!


Today's Journal

Weight: 128lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 128lbs

It was my son's 3rd birthday yesterday hence the weight increase. Yes, that is how much half a birthday cakes weighs. Well that was my cheat meal for the week!

I know people often question the benefit of weighing yourself everyday. Most people seem to favour a weekly measurement instead. They think it's a pointless exercise as your weight varies from day to day. Well of course they're right, which is why I never get too upset when I see it fluctuate in the wrong direction. However the point of weighing myself everyday is not primarily to measure and record my weight but to reinforce my daily commitment to my training and diet!

By weighing yourself everyday you are re-affirming you daily commitment to achieving your goals and objectives whilst continuing to keep yourself fully accountable. It's the same reason I keep a journal that I update 7 days a week. Keeping the journal itself is not the primary objective but by actually doing it keeps re-establishing my daily diet and training commitment.

It's my personal belief that it's not the latest fad diet we are on or what particular weight training program we use that makes one person more successful than another. I think success comes with doing what we set out to do every day that makes the difference. Of course the correct diet and training is very useful but only if you have the self-discipline to follow it through for the duration. Most people seem totally unable to do this. The number of new journals that come and go is a fair reflection of this!

I'm not sure why I decided to give everyone a lecture today. Probably because I'm still looking after the children!

Anyway I had a good Arm & Abs workout this morning and my wife said she's noticed some real progress in definition over the last couple of weeks which is always nice to hear!

Until tomorrow!

CA$ON
05-22-2009, 11:58 AM
I guess my main concern for you would be burning out. If you're making progress that's awesome, but when you start to move some serious weight around or increase your intensity, you're going to wear your body down doing that type of volume 5 days a week. Obviously the amount of food you eat is going to directly impact how you recover, but assuming you're trying to stay in a low BF% range it's going to be hard to keep up that volume and fully recover by your next session.

You have chest and tri's being worked Monday than shoulders on Tuesday. All pressing involves the shoulder muscles and most benching involves "some" back. I would replace arms and abs with another chest or back today. Your leg day looks perfect with the exception of the reps. 12 reps of deadlifts for 4 sets? Youíre going to die by the end of the session.

There are a lot of premade routines made by the professionals that incorporate the major movements. Remember, it's not about how much you do but how hard you do it. For simplicities sake, I would pick a simple routine with a few major compound movements and just go all out. You'll make awesome progress and you wonít spend your life in the gym!

The most recommended routine is Starting Strength. I believe in the body building section there is now a sticky, created by Jorge (at the top of the page), it outlines the basic routine and how it can be altered to meet your goals.

I feel bad that I keep coming in here and trying to change the way you're doing things but I wish I had someone to do this with me when I first started out. I wouldn't have wasted the first 8 months of my training doing bull**** workouts. Also you need to consider his goal. Starting strength is more for gaining strength of course and not hypertrophy.

If it was me I would do slower cadence, full body, work with intensity (1 set). Hypertrophy routine. But I do agree about a LOT of training going on here and maybe over training. Hey everyone is different and it looks like its working for him.

Bionicle
05-24-2009, 03:36 AM
Also you need to consider his goal. Starting strength is more for gaining strength of course and not hypertrophy.

If it was me I would do slower cadence, full body, work with intensity (1 set). Hypertrophy routine. But I do agree about a LOT of training going on here and maybe over training. Hey everyone is different and it looks like its working for him.

Thanks for taking an interest in me CA$ON. I'm definately going to be looking for advice from you guys when I start my bulk!


Today's Journal

Weight: 128.5lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 128.5lbs

Well my diet completely sucked yesterday and I didn't update my journal (first time in months!). It was my wife's leaving day so we had to drive her to Heathrow in the morning. It had the potential for being a little traumatic as this is the first time she's been away from the children for more than 24 hours, so we needed to make sure they were OK with it.

Anyway my diet started to go wrong first thing. Firstly the boys didn't finish their breakfast, mainly because they were given too much, so I ended up having an extra Greek Yoghurt with sliced pears on top of my normal porridge and protein shake. The trip to the airport knocked out my second scheduled meal (snack) of cottage cheese on crisp bread. I then took the boys straight from the airport to their Grandparents to keep them busy. There we were treated to an enormous British Sunday Lunch type meal of Roast Lamb with Roast Potatoes, vegetables and gravy followed by Apple Crumble and Ice Cream! Fantastic but a mile away from my normal (single slice of brown bread with Extra Virgin Olive Oil, Cottage Cheese, pepper and a salad on the side). To finish off we then had ANOTHER birthday cake, this time coated with Butter Sugar Icing. I find it very difficult to resist such food especially when served in a relaxed environment away from the normal regime of home life. This is also when my sugar addiction kicks in and I find it very difficult to stop. We then returned home and back to my normal eating routine but by that time I must have had about 12,000 calories!

Anyway at least I went for a run that morning. I'm not going to be able to go today and my normal workout schedule is going to be out the window for the next few days. The plan is to train in the evening when the boys are in bed. Unfortunately the youngest can rarely sleep for more than an hour without waking up and I have so cook and eat during this time. I'll do the best I can but am not promising myself anything.

I'm feeling and looking pretty good at the moment so if my cut takes a week longer than hoped, I'm not going to get too upset. The most important thing is that I get my diet and training back on track as soon as things return to normal.

Until tomorrow (hopefully!)

mattburns
05-24-2009, 06:12 AM
Everyday can't be perfect. Nothing wrong with a cheat once in a while, the roast sounded nice mate!

When you do start to bulk I would echo what Cards has said and cut down the volume if you intend to put on some muscle. That's a very intense program you have.

Bionicle
05-25-2009, 02:50 AM
Everyday can't be perfect. Nothing wrong with a cheat once in a while, the roast sounded nice mate!

When you do start to bulk I would echo what Cards has said and cut down the volume if you intend to put on some muscle. That's a very intense program you have.

Hi Matt - thanks for posting! I'm going to review my training program when I start to bulk. It clearly needs some thought!


Today's Journal

Weight: 130lbs
Daily calorie intake approx: No idea!
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Surviving

Weighed in today at 130lbs

Another disastrous day yesterday. It started off OK although I wasn't able to go for my normal Sunday run. Then my Grandparents came round to help me with the children, which was great in theory but they brought with them the same cake I couldn't stop eating yesterday AND another sugar engulfed pudding! Good Grief!

From the point of their arrival my energy level just fell through the floor. Having to be a host AND look after the children really was just too much! So I just gave up all efforts to be even the slightest bit healthy and just ate whatever I saw in some desperate effort to keep going.

I was totally exhausted by the end of the day AND had another very difficult night's sleep keeping them both comfortable. They were also up this morning at 6am!

This will continue until Thursday. Today is Monday AND this is a holiday week so no nursery to help with the burden. Oh dear!

So I'm giving up all training and diet until then things return to normal. It's just too much! I'm also not sure if I'll be able to keep my journal as it's taken me nearly two hours just to write this with the constant interruptions.

Anyway... until next time.

Bionicle
05-26-2009, 03:04 AM
Weight: 129lbs
Daily calorie intake approx: 1700 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Maintenance

Weighed in today at 129lbs

Well I'm still here and I managed to get my diet back under some sort of control yesterday. I'm beginning to have training withdrawal symptoms though and my diet is hardly the squeaky clean cut that I seem to be able to focus on so well - when I can train!

I'm attempting the old "maintenance diet" and am shooting for around 1700 calories, but I haven't had a chance to measure, weigh and calculate everything out so it's a bit of a guessing game. My main focus for the next few days is to ensure my sugar addiction is kept under control. To do this I have now rid the house of anything I could be easily tempted to eat, mainly just before bed, that contains loads of processed sugar. How did I get rid of it? Well I ate it of course! At least now that its gone I can't eat it again and I would never buy that sort of crap myself and I certainly can't make it. If only the wife had the same agenda.

I've just checked the larder and there's still a packet of Chocolate Chip Cookies left over as well as half a pack of Bourbon Biscuits and 2 Easter Eggs. Fortunately for me these are all for the children and I don't seem to have a problem keeping these off my radar. It's cakes and puddings I really adore, you know those really heavy british favourites like Treacle Pudding, Rhubarb Crumble & Custard and the classic Spotted Dick!. Anyway all those have definitely... gulp... now gone!

I am very fortunate to have two such incredibly well behaved boys. The eldest spends most of his time doing either 500 piece jigsaw puzzles (at age 4!?!) and the other likes doing Colouring In. So they both sit at the table nearly all day doing that whilst glancing at the TV. In fairness we don't have the TV on all day, just when we need to have a little time out to get things done.

Until tomorrow.

Bionicle
05-29-2009, 02:37 AM
Weight: 131lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 131lbs

I feel like I've just come back from holiday - but I haven't! We picked up my wife from the airport yesterday and things have quickly started to return to normal, firstly with my training, secondly with my diet, and finally with my daily journal.

In her absence I quickly fell into that dangerous "holiday zone" and just kept eating too much of... well, just about everything really. My wife really is the glue that holds this family together. We all survived without her but everything is a lot more manageable with her around and the children certainly feel more secure.

Anyway, I can now, once again, continue my training and re-start my rather prolonged cut. (I can see it going on for quite some time now!) I've no idea how much of my extra scale weight is retained water and how much is fat. I feel quite bloated but still look fairly cut. I guess it has only been 5 days but at times it certainly felt longer.

I'll continue to chase that elusive 8% which I was so close to a few days back. I'm now telling myself that I'll stop, wherever am, at the end of June but with a wedding on the 20th I would still like to finish it then.

Until tomorrow!

Bionicle
05-31-2009, 06:01 AM
Weight: 130lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 130lbs

I'm definitely still in "holiday mode"! I did have a very good 4 mile run yesterday morning but we all left very early in the morning to drive down to Brighton for the day. I ended up spending about 5 hours driving and 4 hours carrying children around a very busy beach front. We had a fantastic meal in a local restaurant who served one of the best lasagne's I have ever had followed by a very indulgent Tirimisu. Our hosts were perfect and we finished up the day with Apple Pie and Cream so as you can see, not exactly a strict cutting diet!

Anyway we all had a really good day and I felt very calm and relaxed all the time. I could also feel an abundance of energy inside me that allowed me to walk for miles through crowds of people often carrying one of two children. Nothing seemed to phase me!

I also had a very relaxed lye in this morning, something I haven't had for months. I felt so relaxed I decided not to go for a run. Children are back at nursery tomorrow so everything will have to return to normal. I'm going to spend the rest of the day catching up on some admin, cutting the grass and playing with the children. The sun is out again and it's a fantastic day!

Until tomorrow!

Bionicle
06-01-2009, 03:21 AM
Weight: 132lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 132lbs

Our "holiday" felt very much over this morning but it feels good to, once again, regain my controlled lifestyle. This is very much the last month I'm cutting until Spring 2010 so I'm going to make the most of it.

I'm really looking forward to the challenge of gradually increasing my calories whilst maintaining a squeaky clean diet. I think this will be the hardest part of my new fitness lifestyle to date as I do find it extremely difficult to control my eating. Cutting for me is easy but gradually increasing my calorie intake week on week... well I'm not sure. The plan at the moment is to increase my calories by just 100 each week right up until I hit bulking levels. This is to help gradually raise my metabolic rate but is very ambitious as I will have to maintain my focus for a considerable time. Here's why...

My current calorie intake is approx 1300
My official maintenance level is approx 2200
My official bulking level is approx 2600

So by increasing my calories by just 100 a week it will take me just over 3 months to reach an official bulking level. That's a very long time to keep doing weights without an expectation to see any major muscle gain! With this in mind I may therefore increase calories by 200 a week up to Maintenance level and then 100 a week to Bulking level. I'm not sure but it will be something like that.

Anyway I'm hoping this journal will really help keep me under control. It's always the weekends that are the most challenging - and I'm sure I'm not alone there! One thing I would like to introduce is the occasional beer at the weekend. I also want to stop refusing my wife's cakes and desserts at the weekends.

Over the next few weeks I'm going to put together a diet with a built in week on week calorie increase and will just have to see how beer, cakes and desserts fit into this schedule. I still intend to train 7 days a week in the same way that I intend to weigh myself and update this journal every day. These are the "control measures" I have to keep any diet I put in place on track.

Until tomorrow!

Bionicle
06-01-2009, 03:35 AM
Progress Pic for June 2009

Bionicle
06-02-2009, 02:49 AM
Weight: 130lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 130lbs

Well I'm very much enjoying being back on my strict training and cutting regime. In uncertain times it's good to have something in your life that you can control. I think this was one of the many reasons I started to watch my diet so closely. We do seem to live in very uncertain times in an ever changing world, and I'm not just referring to the recent banking crisis (yawn), so having some element in your life that always remains a constant really does help deliver a strong sense of security.

I'm beginning to think that a measured increase to my calorie intake won't be as difficult as I thought. I'm always surprised how easy it is for me to return to my cutting diet after a few days off, so to make weekly incremental changes to that diet shouldn't be too difficult. I guess it's all down to having a strict routine from Monday to Friday and a fairly strong routine for most weekends. In fairness my routine is not all down to my own successful self management. Far from it! It has been induced by my two small children. I believe the best way to provide them with an emotionally secure environment is through routine. This way they always know what's going to happen and when. But it's through them that allows me to have my own strict routine that seems to suit me very well. For example, if it were up to me I would sleep in at the weekends. Well that hasn't happened for nearly five years now! But being forced to become a morning person, something I never thought possible, has allowed me to train in the morning... and I love to train in the morning! It gets it done and it gives you a great sense of achievement at the very start of each day! And because I have to wake up every day, I know that I can do it every day!

Anyway, the sun shines again, the birds continue their morning chorus and all is well.

Until tomorrow!

Bionicle
06-03-2009, 03:13 AM
Weight: 129lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 129lbs

I was really tired this morning and really struggled out the front door for my Wednesday cardio session. My youngest kept waking me up for various reasons which left me feeling bedraggled before I even started the day! This meant that I was in automatic mode for the first 3/4 of my run and only just got into it for the last mile. I did, however, have a strong finish and am now sitting here having had my protein shake and porridge and I'm still feeling hungry. I always consider this to be a good sign that my metabolism is still working well. Two cups of coffee should take care of the hunger and give me a nice caffein kick for the rest of the day.

My weight is dropping nicely since my week off last week. I hope to be back at 127.5 by Saturday. From that point forward I'll feel that I'm making progress with my cut once again. If I can manage to have ZERO cheat anything between now and Saturday 20th June I might even make 8%!

Who knows! At this stage I really can't see myself progressing with this year's cut beyond 20th June. It's really gone on quite long enough.

Until tomorrow.

Bionicle
06-04-2009, 03:30 AM
Weight: 128.5lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 128.5lbs

Well it's leg day and looking after the children day again! That meant walking up that hill with the buggy and two children again AFTER my training session. Ugh! This time I decided to leave 5 minutes early so I could take my time. Having done that the whole event was much less stressful and I really enjoyed the walk.

I really struggled for energy yesterday and ended up having three apples in total at different intervals to help keep those energy levels up. I find apples are great at doing this. They're about 60 calories each, are a natural source of sugar and are extremely low in fat. They also seem to help fill you up so, as a quick fix energy booster, they're perfect.

I can't say I felt like doing my leg session this morning. It's always the biggest set of the week and leaves me completely drained. Saying that I had a really good set, often the way, and pushed myself harder than I told myself I would just before I started. No PRs but a strong set nonetheless.

Until tomorrow.

Bionicle
06-05-2009, 02:07 AM
Weight: 128.5lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 128.5lbs

Yesterday was a very challenging day for me. My early morning leg set stole all my energy and then one of our boys was ill in the morning forcing me to make three return trips up that hill again.

We also had our local and european elections so I had to make another trip to the polling station with the same buggy.

Some people may ask why I don't take the car? Well, in my book if the journey is walkable, you walk it! I doesn't matter how much time or energy you have, or how untimely the weather is. I think this is a very good philosophy for everyone's health and the environment in general but I know that most people don't bother, a fact that was made clear yesterday. Everyone I saw turned up to vote in their car. All polling stations in the UK are for the immediate local area and are therefore very walkable for every single person.

What chance does the planet have if us "First Worlders" can't even make a half mile journey by foot?

Anyway yesterday was tough but I stuck to my diet. Unfortunately I also had another very difficult night's sleep due the one of my boys, again, and really struggled, again, with my arms and abs workout this morning. It's been so many years now since I had an unbroken 8 hours of sleep I can't quite imagine what it must feel like.

At the moment I'm really looking forward to being able to eat more on a regular basis, just to have some more energy during the day!

Until tomorrow.

Bionicle
06-06-2009, 03:58 AM
Today' Journal

Weight: 127.5lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 127.5lbs

Although I weigh myself everyday I try not to talk about it all the time. Well it's not the most interesting subject in the world. I'm making an exception today as I hit my predicted weight for the week, and that really doesn't happen very often!

At 127.5lbs I'm back to my pre wife-going-away weight and I'm now able to continue making cutting progress. I now have 2 weeks to drop the final 1% and finally end this prolonged, if not eventful, cut. In theory 2 weeks should be long enough as I've been averaging -2% a month since I started. Unfortunately, like most people, my body hates to give up it's last remaining fat reserves but I'm hoping that if I can remain cheat free for the next 2 weeks I might be OK.

I AM DEFINITELY NOT CONTINUING THIS CUT BEYOND 20TH JUNE!

So Monday 22nd June will be the official start of my 2009 / 2010 bulk, wherever I'm at, and I plan to continue this right through to Feb / March next year.

The only change I plan to make to my current training routine is to drop one of my aerobic sessions (Saturday) giving me one full day off from training a week. I find Saturday's run the hardest as my legs are always still sore from Thursday's Leg Set and this session was only introduced to help finish off my cut. I think it's important to re-introduce that day off ASAP.

I will revise my weight training schedule nearer the time but I can only see myself making incremental changes. My current weight routine has worked well for my body this year and I see no reason why this should change, especially when I start fueling it properly! My main focus area will be my abs and traps, so any changes to my routine will be to ensure these get the most attention. In all other aspects of my physique I'm more than happy. Of course I'd like to be taller and have smaller hips but hey, there's only so much you can do with diet and exercise. Another philosophy I have is to always make the best of what you've got and I have a good upper frame to work with, even if I don't have the height.

More admin to do today so until tomorrow!

Cards
06-06-2009, 11:51 PM
You’re body hates to give up its fat reserves because it's unhealthy to be extremely lean. Bf plays an important and vital role in everyday life.

Bionicle
06-07-2009, 04:25 AM
Youíre body hates to give up its fat reserves because it's unhealthy to be extremely lean. Bf plays an important and vital role in everyday life.

Oh well!


Today's Journal

Weight: 127.5lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 127.5lbs

I didn't get up today until 9.15am!

For some reason, probably because of the dark clouds solidifying the UK at the moment, my boys didn't wake up at their usual 6.30am. Wow! I feel like a new man!

That is, of course, completely untrue. Having just returned from my 4 mile run I feel more like a very old man but, as always, after a protein shake, shower, porridge and coffee I've felt a lot worse. My legs are still sore from Thursday's leg set (!) which I thought was a little strange until it dawned on me that I didn't do a leg set the week before when my wife was away, so I probably should have eased up a little last time around. I'm sure those damned deadlifts are to blame. They certainly seem to reach the parts other exercises can't reach!

I can't help thinking about sexy food at the moment. Everything around me is beginning to resemble food! My boys look like two all butter shortbread biscuits and my wife looks like a Chocolate …clair.

Ugh!

Until tomorrow.

Bionicle
06-08-2009, 02:21 AM
Weight: 129lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 129lbs

What makes the difference between an average weight session and an outstanding weight session? Probably about 1 extra rep per exercise! It's that very last rep that you really don't think you can do, or want to do, that seems to make the big difference.

Well I had an excellent chest and tricep workout this morning with that last 1 rep making all the difference. I also had a decent amount of energy inside me thanks to my wife serving up the most enormous Japanese Curry last night. Not great for my cut but perfect for a decent early morning weight session. On top of that I had plenty of rest over the weekend which I desperately needed. We all had a really good time messing about at home doing jigsaw puzzles whilst half-watching CBeebies (the BBC's excellent digital channel for very young children). My youngest has taken to climbing on my back at every possibly opportunity which, bizzarely enough, gives me a really good and relaxing back massage.

So I'm feeling ready to blast through another week. If I can keep up with my sleep the focus is to give each training session 100%. Can't wait for the Summer! I know it's already June but England doesn't really have it's one week of sun until August, at which point all the British Newspapers declare global warming has finally arrived and we all have until next Tuesday before we fry.

Until tomorrow!

Bionicle
06-09-2009, 02:37 AM
Weight: 127.5lbs
Daily calorie intake approx: 1300 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 127.5lbs

Apparently you're not supposed to start a book by talking about the weather but I reckon daily journals don't count.

Today the weather is mostly cloudy with big blotches of rain. Just like yesterday really... and the day before... oh yes, and the day before that as well.

Welcome to the British Summer!

I had a really good Shoulders, Traps and Back workout this morning. Unfortunately my body is beginning to feel the effects of over 2 months of cutting and I'm struggling to just maintain the weight levels I felt were easy just 4 weeks ago. Anyway, not long now until I can start filling up with premium Super Unleaded! With this in mind I reviewed my diet and training yesterday in anticipation and have decided on my new diet and weight training plan. No major differences in both, just a little more food each week and a few more ab exercises with one day off for rest and recuperation. I'll post up nearer the time.

Can't wait!

Until tomorrow.

Bionicle
06-10-2009, 03:22 AM
Weight: 127lbs
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 127lbs

I did a cheeky waist measurement this morning, not because I thought I was thinner but because I felt so bloated yesterday I was a little worried I was going the wrong way. Well you know how paranoid you can get. I came in at 25.75 inches! I know that I hit 8% body fat last year at 25.5 inches so I'm really close now. But with only 10 days to go I don't have long to loose that remaining 0.25 inches. So I'm shaving another 100 calories off my diet. It's only for just over a week so no doubt I'll survive.

I can't imagine what was contributing to my bloated feeling yesterday. The only thing I had that was slightly contrary to my normal diet was a pear, and that was after having walked about 4 miles whilst carrying out some errands.

I've definitely put on some muscle over my entire body. At this waist measurement last year I weighed 123lbs. So 4lbs of muscle in a year. Gee whizz! Well, OK that's crap but as you all know I did have a 6 month training hiatus last year. I will do better for 2009 / 2010.

Until tomorrow.

Bionicle
06-11-2009, 02:21 AM
Weight: 126.5lbs
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 9%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 126.5lbs

And that's a new low for me for the year!

I was not looking forward to my leg set this morning. I've had a general feeling of sustained lethargy recently, brought on by a combination of the obvious (reduced calories) and lack of unbroken sleep. Same old, same old really. Anyway I didn't have to worry. Although not easy (is it ever) I completed another brutal session that left me fighting for breath on the floor as usual. Fortunately I'm not on child duty today so I don't have to push that bloody pram around all day! Also I only have one more to go before my cut finishes and I can tackle those damned Squats and Deadlifts with a little more fuel inside me.

I picked up a little forum gem yesterday for all of us who like to undergo serious annual cuts, or for anyone really who is looking for new ways to loose weight. Sugar free Jelly (I think its called Jello in the States) has been recommended as a good and tasty ultra-low cal dessert substitute. I can't believe I've missed this one! Everyone knows how much I enjoy my desserts, well I think this could be a real solution for me. Apparently you can make one pint of the stuff that contains only 32 calories! I think eating a whole pint worth of Jelly after my evening meal would have to completely eliminate any possible craving I could have for more food. I think even half a pint should do the trick. I'm going to buy some today!

Thanks for that one Euan!

Until tomorrow.

Bionicle
06-12-2009, 03:04 AM
Weight: 126.5lbs
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 126.5lbs

Well I'm pretty much there now. I measured my waist this morning and it did come in at 25.5 inches which, when combined with my new low weight and the other calculations I use, does bring me in at 8%... just!

But I'm not celebrating yet and I'm certainly not bringing my cut to a end. At this point I know that if I just had a single cheat meal my scale weight would go back up to 127 and I'd be back on 9% (again according to my calculations). So I'm going to continue cutting until next Friday as planned to make sure I've secured my current level. I'll then have reached a point where I'll feel comfortable and confident to start what looks like being an 8 month bulk.

I ate my sugar free Jelly (Jello) last night with an excited expectation. Unfortunately I was a little disapointed. It did meet the main objectives of the exercise, i.e. it did fill me up and was only 16 calories, but it was so sickly sweet that even my sugar addicted palate struggled to cope. It also left an after-taste in my mouth that I'll probably have until next Christmas. Also I can't say that I felt particularly healthy after having eaten it. I'll think I'll stick to an apple!

I had a good Arms & Abs workout this morning switching focus from my arms to my abs.

Until tomorrow.

Bionicle
06-13-2009, 02:05 AM
Weight: 126.5lbs
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 126.5lbs

I didn't go for a run this morning. This was kind of planned as part of my new regime of taking 1 day off a week and, although this wasn't supposed to start until after I'd finished cutting, I've made such good progress in the last couple of weeks I feel I can introduce this now. Besides, my legs are still sore from Thursday's leg set and a day off at this stage is probably going to do me more good than harm.

Bizzarley enough I woke up this morning feeling absolutely starving. You would have thought that after 10 weeks of cutting my metabolism would have moored up somewhere off Tailand. But no, I've been feeling more hungry than usual for the last two weeks and even sacrificed the possibility of a lye in this morning, just to have some breakfast!

My diet has been kept absolutely rigid since my wife returned from her business trip, more so than at any previous point during this cut. I know this is why I've made such good progress since then and, as my diet has cleaned up, my cravings for sugar have gradually dissipated. For example, my wife was out for her first "Friday Night drink with colleagues" last night which was a perfect opportunity for me to enjoy some sugar indulgences. A few weeks ago that would definitely have been the case and, although I did allow myself to briefly visualise the contents of the childrens' food cupboards, I didn't follow my thoughts through to their expected destination. Instead I had a banana (I would have had an apple but we'd run out) and made myself a cup of Japanese Black Tea, a drink I'm still really enjoying.

I think my point is, and I know I've made this point a number of times before, the longer you can go without indulging in your most craved food or drink, the easier it becomes to stay off it. When my wife returned from her business trip and I got back on my cutting diet I was just sooo desperate to quit and continue eating the foods I had been devouring the previous week that I became desperate to finish my cut. But, two weeks on, I feel I could continue this cut for the next three months! I can honestly say that I currently have no interest in desserts, cakes or chocolate and, if they were never dangled in front of me again, I could probably stay off them for the rest of my life. Unfortunately, as with beer, popcorn and pizza, they're a part of our social network and very difficult to avoid completely. I subsequently know the minute I do enjoy those foods again my cravings will be right back where they were 2 weeks ago.

Talking about social networks, we're supposed to being going out for lunch today with my parents, making this my weekly cheat day, however my eldest boy is sick and is still in bed, so I'm not sure what we're going to do. I know it's nothing serious but it wouldn't be right for us all to jump in the car and drive for an hour to a restaurant if he's not well.

Anyway, until tomorrow.

Bionicle
06-14-2009, 04:11 AM
Weight: 127lbs
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 127lbs

We eventually decided not to go out yesterday as was the plan. My eldest was really too sick and, as it turned out, was ill all day. As is often the case with children he woke up this morning his normal cheerful self, so all is back to normal.

I was so put out at having missed what would have been perfect restaurant food, probably very similar to a couple of weeks back, that I started looking for ways to make up for the loss. I went to the supermarket to stock up on fresh fruit and veg and deliberately strayed into the Nuts and Chocolate sections. After studying the calorie levels of both I was so shocked that I left with just the fruit and veg. The large packet of peanuts that I really had my eye on contained over 1200 calories in total! That's my current daily amount in one relatively small bag. And the chocolate was over 500. I knew that were I to really enjoy both I would have to eat the lot but I just couldn't bring myself to do it.

With a feeling of despondency over elation; despondency over having defeated myself and elation over having defeated myself (...!), I returned home to consume an apple. My wife saved the day by digging out a cake from the freezer and the eating began. I spent the rest of the day happily eating whatever I fancied. Nothing very unhealthy, just a lot more than normal.

I had an easy run this morning, just a quick 3 miles, and am back on my strict cutting diet today. This will only continue now until end of play Friday when my 2009 cut will officially end. I'll be taking and posting progress pics at that point and not at the end of the month.

All being well we are all going away on Saturday to attend a wedding during which time I'll eat whatever I fancy. The week after I'll increase my calories by 200 a day. I won't be taking a break in training as I feel I've had more than enough rest recently.

On a final note it looks like I'm going to have to shift my training into the late afternoon from Monday. My wife is starting to work a very early shift so she can liaise with Japan and, as keen as I am, I'm not training at 5am! I'm therefore planning to do my weight training Monday through to Thursday, take Friday off and do my morning run on Saturday and Sunday. It's a dangerous time for me to make such a change to my routine. When such a change happened last year I basically quit. This year I'm going to carefully plan it in to my day and work hard to make sure it quickly becomes my new routine.

Until tomorrow.

Bionicle
06-15-2009, 02:01 AM
Weight: 127lbs
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 127lbs

I'm writing this having NOT done my usual morning weight training session. The idea for the next few weeks is that I train in the late afternoon whilst my wife works an early morning shift. Today that should be around 5pm. I don't have to change my eating plan much to accomodate this, I'm simply going to postpone my afternoon protein shake until just before I train. I would prefer to have this immediately after but, for this week at least, I'm going to need as much energy as possible for training. The energy I'm hoping to get from the protein shake is of course not from the protein but the sugar that goes with the drink. I make up my own protein drinks using Unflavoured Whey Protein which I add a small amount of low fat chocolate powder to for taste.

My youngest has just been sick all over the carpet. I guess he now has the same bug my eldest had on Saturday. I've just finished cleaning it up now and used up extra calories doing so. Yes, the glass is always half full in this house, even if his stomach is now completely empty.

Oh the joys of parenthood!

Until tomorrow.

Bionicle
06-16-2009, 02:53 AM
Weight: 126.5lbs
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Cutting

Weighed in today at 126.5lbs

I gave up waiting for my wife to return from work yesterday. Some of you may know that my home gym is in the far corner of our living area so I decided to simply barricade myself in using the dinning room chairs so the children couldn't get through. This worked very well and they simply sat on the chairs switching their attention between me and the TV.

My main concern with training in the same room as them is the risk of hurting them and therefore having to keep half my attention on their exact whereabouts. Well, with the barricade in place, I was happily able to focus 100% and subsequently I had a perfectly good chest and tricep workout. I did have to tell them that Daddy couldn't talk when he was doing his exercises but they seemed to understand this. I'll definitely be doing this again. It means I can train exactly when I want to without waiting on anyone. I still prefer the morning but this will do for now.

Apart from last Saturday's lapse, and considering I've already achieved my current goal, I'm surprising myself at how well I'm managing to stick to my cutting diet during this final week. Hopefully I'll hit 126lbs by Friday and be able to call it a day with confidence. This Saturday's wedding will hopefully be a great time to feast but I know it won't be a particularly relaxing time. I know from experience that attending a wedding with 2 small, and rather bored, children is just more hard work really. Still, we're both looking forward to the opportunity to dress up and help celebrate the very beginning of an old friend 's voyage into married life.

Until tomorrow.

Bionicle
06-18-2009, 03:01 AM
Weight: 123lbs
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Surviving

Weighed in today at 123lbs

I've been very ill over the last couple of days. I caught the same bug both my children had and have had my system completly cleared out. I've had zero energy and, until this morning, had only managed to eat bread, water and a couple of bananas.

On a positive note I've had plenty of rest as I've been in bed since Tuesday night and this morning I'm feeling much better. I'm far from 100% but can at least function as human being again.

I wasn't suprised at my scale reading this morning. I now have to gradually start eating normally again. This won't happen today but hopefully by tomorrow my diet will be back on track.

It goes without saying that my 2009 cut is now over. Not exactly in the way I was expecting (!) and at a much lower weight than was planned but at least it is done.

Until tomorrow.

Bionicle
06-19-2009, 03:21 AM
Weight: 123.5lbs
Daily calorie intake approx: 1500 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 123.5lbs

My health today seems just about back to normal again. I still feel a little weak but probably more due to lack of substantial fuel. I'll be doing my weights later on today so if that goes OK then I'm definately back on track.

I'm also attempting to get my diet back on track today. This statement would normally be followed by me saying that I'll now be eating less, but as I've eaten so little over the past few days I'll be attempting to eat a lot more. I'm also attempting the first stage of my bulk by increasing my calorie intake by about 200 a day, up to around 1500. Apart from this weekend I hope to keep this up until next Friday and then increase by another 200 for the following week. This weekend is a cheat weekend with a wedding to attend and I had hoped to completely stuff my face, but with how I feel at the moment I'll be lucky just to eat a normal daily amount!

I'll be taking my End of Cut progress picture later on this afternoon and will post it this evening.

Until tomorrow.

Bionicle
06-20-2009, 02:48 AM
Weight: 124lbs
Daily calorie intake approx: 1500 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Phase: Bulking

Weighed in today at 124lbs

This is the first journal entry in the next phase of my fitness journey as I endeavour to bulk up without becoming the Incredible Bulk (aka Captain Blubber). So, although I'm going to be gradually eating a little more each week (200 calories up to maintenance and then 100 up to bulking level), it's pretty much business as usual. I'm going to be eating exactly the same foods and training with the same intensity.

I will be relaxing my diet slightly over the weekends by indulging in the occasional healthy cake, and I might even have a beer or two on a hot summers weekend evening, but I'll be keeping things very much in control during the week.

I'm hoping to only put on 2 lbs a month and I plan to do this until February 2010. Therefore I should only put on around 16lbs between now and then to weigh in at around 140lbs when I'm finished.

What I'm most looking forward to, at this stage, is to have more energy during the day and to start making gains in strength again. I'm deliberately trying not to look forward to eating more food, especially the sweet stuff, as I don't want to think of this as an exercise in how much more I can eat. My failure to bulk last year without things getting totally out of control has made me very wary of letting my sweet tooth take control of my eating habits.

This is the longest planned training program I've entered into so "Routine = Consistency = Success" will again be my mantra. As always I'll be charting my daily progress here with picture updates once a month.

This weekend is an official Cheat Weekend so I won't be updating again until Monday morning.

Until then!

Bionicle
06-22-2009, 02:57 AM
Weight: 127lbs
Daily calorie intake approx: 1500 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 127lbs

We went, we ate and we came home again. Don't you just love weddings! I'm not sure I've ever eaten quite so much in one day before. I think in the first round between The Bionic Man and the Incredible Bulk, the Bulk won hands down. And then we had breakfast as part of the hotel deal which I enjoyed even more! I think breakfast is definitely my favourite meal of the day and I definitely had the largest I have ever had. I enjoyed it so much I'm going to give you a run down of exactly what I ate:

Full British Fried Breakfast including 2 sausages, baked beans, 2 rashes of bacon, 2 fried eggs and tomatoe ketchup.
5 pieces of toast with butter with raspberry and blackcurrant jam
1 bowl of Alpen (Muesli)
1 bowl of Kellogg's Fruit n'Fibre
1 cup of filtered coffee.

If I hadn't have had the coffee I could have eaten more!

Anyway we all had a really good time and it was great to get away from home for a while. The children were extremely well behaved (as always) and we even managed to get them both into the hotel swimming pool to give them their first ever experience of swimming. The pool was completely empty and felt more like our own private pool. I'm sure their memories of swimming now will be positive and it will be easier for me to take them to the local pool more often. I'm very keen for them to be strong swimmers and have water as a natural and fun part of their lives.

But it's time to focus again with my diet back in check and a chest and tricep workout waiting for me this afternoon. I'm curious to know if the 200 extra calories this week will have any noticeable impact on my lifting this week. I think this week will be the hardest as 200 additional calories is hardly anything. Next week should be a lot easier.

Until tomorrow.

Bionicle
06-23-2009, 03:24 AM
Weight: 125lbs
Daily calorie intake approx: 1500 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 125lbs

Yesterday was quite difficult for me to get myself mentally back on track. This is why cheat days and holidays can be so dangerous to anyone sticking to a rigid diet and training program. I just didn't feel like it! How sad is that. I had enjoyed my rich foods and lazy weekend far too much and half of me was tempting myself to just let it continue.

Fortunately I didn't cave and stuck rigidly to my normal clean diet and had a good chest and tricep workout in the afternoon. I did have 1 extra coffee at around 5.30pm just as a little low fat, low cal treat to keep myself going before my evening meal. I was rewarding with my scale weight dropping 2 pounds of water weight in just 24 hours.

Wimbledon has started which us Brits always enjoy. Grass Court Tennis in the summer epitomises everything that is British and it's one of the few times I'll watch sport on TV. I think the main reason I enjoy it so much is because it is clearly such a mental game. They're all incredibly talented but the individual with the strongest self discipline, self control and and self belief always seems to win the day. And it's exactly the same with this diet and fitness game we all play. Our ability to succeed lies, pure and simply, in our ability to govern and control our own thinking. Before you can guard against what you put into your stomach you must first guard against what comes into your thinking and to act only on the thoughts that will take you to where you want to be.

Watching the players I always find it interested that you can spot those who have clearly dedicated the days, weeks and months leading up to this event by following a strick diet and training program - and you can spot those that haven't! I was watching one British player in particular who was clearly overweight! I'm not saying that tennis players need to have particularly low body fat percentages but I'm also pretty sure they shouldn't be carrying around a gut either! I have no idea how this player expects to stand a chance of being successful at mastering such a mental game when "the player" clearly doesn't have the mental discipline to loose 10 pounds of pointless fat and get some speed up around the court.

Anyway I need to continue playing my own mental game this week. The extra 200 calories is hardly noticeable so I need to make sure I don't cave until next week and another 200 cal daily injection.

Until tomorrow.

Bionicle
06-24-2009, 03:33 AM
Weight: 125lbs
Daily calorie intake approx: 1700 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 125lbs

I caved in yesterday! I was absolutely starving all day and I just couldn't face training without some more energy. So I increased my pre-training meal by 100 cals!

Unfortunately I woke up starving as well this morning and increased my breakfast by another 100 cals. I'm finding it increasingly difficult to convince myself that I need to be constantly hungry when my cut is over. My low cal diet has clearly done nothing to damage my metabolism, as some people suggested it would, else I wouldn't be feeling hungry all the time. This was the only reason I was increasing my calorie intake so gradually. However I haven't completely given up this plan, I just have a desperate mental need for some extra cals to get me through the day AND my training without feeling like I'm still cutting.

So I'm now on 1700 which, according to my BMR calculation (http://www.bionicfiles.com/easy_calorie_calculators) is officially what I should be on to cut! I'll try hard to maintain this until Monday and then up by 200 again to 1900. I'll be having some cheat food over the weekend (I already have opened packet of peanuts from last weekend ready to go) so this shouldn't be too difficult.

This is just such a mental game for me. If my thinking follows a justifiable action then I don't seem to have a problem, but if the action doesn't seem to be justifiable, to me at least, then I do really struggle. I think this is why I find doing things other people tell me to do so difficult, especially when I don't agree with them. But if I agree with the train of thought I find it very easy to convince myself to go along with it. For example; I do believe that if I reduce my calorie intake below maintenance then I'll loose weight. Unfortunately I'm not so convinced that gradually increasing my calorie levels over a long period of time will help to do anything, which is why I'm struggling so much at the moment.

Still, I said I would do this so I'll try to keep myself on track. Hopefully the 400 additional calories I'm now having each day will keep the physical sensation of hunger at bay.

Until tomorrow.

Bionicle
06-25-2009, 03:47 AM
Weight: 126.5lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 126.5lbs

I completely caved in yesterday. I was absolutely fine all day and had an excellent leg set in the afternoon, but at 9pm I had such a craving for peanuts I gave up. I went into the kitchen and finished the whole packet! I then continued to eat utter junk and had to almost physically stop myself.

I've decided to stop kidding myself. I'm not someone who can do a little of something. I never have been. Either I do a thing or I don't do a thing. There is no inbetween for me and therefore, for me, there is no inbetween cutting and bulking.

So NOW I'm bulking. I've jacked up my calories up to the full 2600 and will proceed on that basis for the foreseeable future.

Now that I've made that decision I feel much better. I can now begin to work towards gaining muscle mass and therefore towards my goal for a new ideal physique by the summer of 2010. I don't know what I'll do then. I don't particularly want to spend the rest of my life cutting and bulking but until I find a new goal, a new "life driver", I'll keep doing it. There are a couple of other big things I would like to do in my life but they both will mean making some major life changes that will effect the whole family, and my children are still way too young for this. I feel stability in their early years is very important to help lay down a strong sense of security. So, anyway, the time is not yet right and besides I really enjoy obsessing about my diet and training, certainly too much to stop now!

Until tomorrow.

Bionicle
06-26-2009, 02:45 AM
Weight: 127lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 127lbs

I felt back in some sort of control yesterday. I'm going to have to accept that it is going to take me a while to make the mental adjustment to eating on a bulking diet. Having become so used to a calorie deficit it certainly is difficult to control my eating now that I'm taking in so much more. Half my brain keeps telling me that the objective now is to put on weight whilst the more controlled half has to immediately counter that. Yes, I am looking to put on weight, but only 0.5lbs a week! There is so much temptation to keep eating once I start. I can see this is going to be the challenge of bulking.

Saying that I've feel a little more confident this morning. Yesterday I spent the whole day feeling full but, knowing I always had room for more food, I was at least able to stick to the planned diet. Today my scale weight was up again by 0.5lbs so, although I'm sure this is only retained water weight from the carb increase, I'm hoping to reduce today's calorie intake by 200. This is also my new weekly day off from training, so I'm certainly keen to keep those calories down a little today.

As I gradually get used to this new eating regime I'm hoping to be able to knock off or add on calories as I see fit, so keeping myself in full control. I knocked off 100 cals from breakfast this morning and am sitting here feeling confident that I'll be OK. I just need to allow myself some time to get used to this new regime and regain my normal mental control. Unfortunately I can see that my "hot drink immediately after eating" method is still going to be needed. It's the only way I know of to completely take away the craving to keep eating, especially in the evenings. Now the bulking diet is in full swing I had hoped that all my cravings would have abated. Bizzarely enough it seems the opposite is the case.

On a more upbeat note I was surprised at how quickly my strength began to return during yesterday's workout. Suddenly I'm feeling I can lift more and will be increasing most sets by 0.5kg. I can see this trend continuing throughout my weight routine and am becoming more confident that I really will be able to make some good gains in muscle mass over the next 8 months. I'm going to give my abs special focus as they are my weakest point, so whenever I have to miss a training set, for whatever reason, I'll make sure I never miss my weekly ab set.

I guess we all have the weekend coming up and we'll all have the normal temptations to deal with. I'll definitely be cheating on Sunday, I know that for a fact, but hopefully I'll be able to stick to my planned diet until then. Oh, I may have a beer tonight - my first in many, many months!

Until tomorrow.

WaNNaB3Bigg3r
06-26-2009, 02:53 AM
I must say looking at your starting pictures to your must recent your looking really good. Good job :)

Bionicle
06-27-2009, 03:56 AM
I must say looking at your starting pictures to your must recent your looking really good. Good job :)

Thanks for that! Wait till next summer!


Today's Journal

Weight: 127.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 127.5lbs

My legs were still sore from Wednesday's leg set this morning. I know why. Because I skipped the previous week's leg set due to illness. I'm still surprised at how long they're taking to recover. So this morning's run was a little painful and I only went for 3 miles instead of my intended 4.

To prevent this from happening again I'm bringing my leg set forward by one day to Tuesday. Hopefully an extra day's rest will help ensure that sore legs won't hold my weekend running back in the future. You would have thought that after training for the best part of a year now I would have ironed out such a small problem a long time ago. But I guess this is all part of the process as we constantly look to make incremental improvements to our training and diet.

A little off subject now; I forgot to buy some yoghurt for the children yesterday. They normally have this along with their porridge and fruit for breakfast. So I thought I'd treat them by making them their first ever Chocolate Milkshake. They refused to even try it and I got a little cross with them. I went upstairs to have a shower and quickly realised that I was trying to force them to drink something they shouldn't be drinking anyway. So I came back downstairs, told them they didn't have to drink it and drank the lot myself. It was the first chocolate milkshake I'd had in many, many years. Delicious. Definitely their loss... or maybe their gain!?! They've never been too keen on chocolate, demonstrable by the presence of an Easter Egg still sitting on the sideboard.

I'm not going to push them to eat chocolate again. I now realise that to do this would be insanity! I wonder how many parents have pushed junk food onto their children allowing them to become addicted, just because they themselves are addicted?

Until tomorrow.

Bionicle
06-29-2009, 01:28 AM
Weight: 128.5lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 128.5lbs

I couldn't update my journal yesterday as the internet was down all day so a quick update. I cheated on Saturday night with some evening toast with home made raspberry jam and cheated big time on Sunday with Jam and Scones. The good news is that, for the first time during this bulk, I felt really full on Saturday afternoon and had to force myself to have lunch. This was mainly because I got up 2 hours later than normal as it was Saturday and so all my meals were a little rushed, but even so it was how I had hoped to feel when bulking - having to force down food when I really didn't feel like eating.

I'm hoping that, as this is my first full week of bulking and now that I've had every type of food I was craving during my cut, I'll be better able to stick to my planned diet between now and Sunday. I've got weight training planned for the next four days so I'm looking to stick to 2600 calories and no more! If I can't get some more control into this bulk then I'll have no choice but to change my game plan; I mean I've put on 0.5 pounds A DAY so far, and that simply can't continue. I'm hoping that if I can at least stick to my diet plan this gain will begin to even itself out but if it doesn't and I'm unable to maintain any control, I'll have no choice but to change my plans.

I can see my performance this week being critical. If I can't maintain a correct diet for the duration I can't see how I'm going to be able to maintain this bulk until Feb 2010. I simply have to regain full control of my eating!!!

Until tomorrow.

Bionicle
06-30-2009, 04:54 AM
Weight: 129lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 8%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 129lbs

I'm reducing my calorie intake by 200 a day starting from today. I'm putting on far too much weight far too quickly and, although most of it will be retained water, it is still way too much for my liking.

I also now have the old problem of my "I'm addicted to making desserts" wife. Having announced that my cut is over I have, without realising it, once again given her carte blanche to cook whatever she likes, and what she most likes to cook or course is dessert. Yesterday was a good example. As I went to the kitchen to prepare my final meal before bed she said, "Aren't you going to eat that sponge pudding with ice cream I left out for you?" She'd made this earlier in the day with the children and I had completely forgotten about it.

I'm not prepared to refuse my wife's food when I'm bulking, it's hard enough to do when I'm cutting, but I have to make sure I can incorporate it into the my daily calorie intake. I also have the weekends to cope with which inevitably seem to get completely out of hand. So I'll try things on 200 less a day and see if that helps to slow things down a little.

I can see this bulk being very much trial and error but at least I cut enough before starting to allow for some early mistakes. If things continue to go wrong I'm always prepared to use the opposite tactic to cutting, i.e. to have a Cut Down week where I go back to a cutting diet for a week to help correct some of the errors I'm currently making. Then I can come back to a less severe bulk having learnt some more lessons about myself and my eating habits. I need to have a long and controlled bulk but I'll ultimately fail if I continue as I am now.

I can't say that the weather is helping much either. I ended my cut at the beginning of what is turning out to be a long overdue British heat wave and my body is getting more exposure than at any point so far this year, so I'm obviously a little bit upset to be seeing my definition disappear behind a layer of bloat within only two weeks since starting!

One thing I am going to have to accept is that if I want to do this properly I'm going to have to contend with still having the same old sensations of hunger immediately after eating - especially in the evenings. This simply does not go away no matter how much I eat! So having an apple after all my planned food followed by a herbal tea is probably going to be reintroduce.

So far controlled bulking is proving to be a Dessert Too Far for me. I feel like I've let my cravings out to stretch their legs and they're now running loose in the kitchen. The Incredible Bulk is giving me a bloody good thrashing and a large half of me doesn't mind a bit!

Until tomorrow.

Bionicle
07-06-2009, 01:27 AM
Weight: 131lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 131lbs

My internet has been down since Tuesday hence the lack of updates. It finally seems to be working now so it's business as usual.

I'm now back in control of my diet, from Monday to Friday at least. We've had a friend over this weekend and things inevitably got out of hand but I still went running Saturday and Sunday plus we all went swimming yesterday and I spent some of Saturday doing some heavy work in the garden. I think this all goes towards helping my weight to have only gone up by 0.5lbs since Friday despite the weekend calorie overload. Last week my weight seemed to plateaux at 129.5lbs. If I do start to hover around 130lbs for the next couple of weeks I'll make a slight increase to my calories but in the meantime I'm going to try and stick to 2400 and see what happens.

Last week I started to make some good gains in strength and have now increased all weight settings on all exercises. I've subsequently bought an additional 2 x 10kg plates that I'm hoping will see me through for the duration of my bulk. My weight bench can't take any more weight but careful planning in my training plan should allow me to continue without upgrading my bench. I really have no idea where I'd put a new bench if I did have to buy one.

Having our friend over for the last few days has meant that I've been sleeping in a tent in the garden. There's simply not been enough room in the house for all of us but with the great weather we've been having I haven't minded a bit. I've really felt like I've been on holiday, especially as the internet has been down making any work virtually impossible. I feel like I spent the majority of last week watching the Wimbledon tennis, reading with my feet up and playing with the children. Who says you need to go away to have a holiday!

I've got chest and triceps this afternoon. It's my favourite workout as I can do most of it lying down - who said I'm not lazy!

Until tomorrow.

Bionicle
07-07-2009, 02:06 AM
Weight: 130lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 130lbs

With my weight coming in 1lb less than yesterday and with my diet remaining strong after the weekends hiatus I'm feeling good!

I had a great chest and tricep workout yesterday, despite a couple of interruptions, and am already beginning to see some noticeable improvements in both areas. I reckon I've got around 32 weeks of bulking to go; that's around 128 weight training sessions between now and February, so I'm beginning to get a little excited at the potential progress I can make. All I have to do is stick to the plan! Easier said than done as always but at least I survived the post cut cravings surge and feel as if I'm on track for the long haul ahead.

I forgot to mention yesterday how difficult I'm finding my aerobic running routines these days. I personally like to run when my stomach is completely empty, so first thing in the morning suits me best. This works very well when I'm cutting, however I'm finding that my stomach and digestive system in general feels "bulky" (for want of a better word) pretty much all the time now and I've been struggling with the first couple of miles. It's difficult to describe exactly how I'm feeling. A little more sluggish I guess, with a general feeling of heaviness. I'm not intending to stop this part of my training, although it isn't necessary for a successful bulk, as I'm keen to keep it in as part of my general health and well being. I may well get used to it but I certainly miss that feeling of being light of foot and "bouncy".

Until tomorrow.

natediesel
07-07-2009, 03:42 AM
Wow just came across this journal. Really unique. Good work.

I find that I can run more and lift more too in the afternoon cuz I feel more 'awake' but everyones different of course...

I'm jealous, you seem to be able to control what you eat really well. I did that for 4 months like 3 years ago and got a 6pack out of if but god it sucked. Haha.

Keep it up.

Bionicle
07-08-2009, 02:37 AM
Wow just came across this journal. Really unique. Good work.

I find that I can run more and lift more too in the afternoon cuz I feel more 'awake' but everyones different of course...

I'm jealous, you seem to be able to control what you eat really well. I did that for 4 months like 3 years ago and got a 6pack out of if but god it sucked. Haha.

Keep it up.

Thanks for that! I don't have as much control in my eating as I would ideally like, but I guess it's more than most. Like you I find it difficult to maintain over long periods of time.

Thanks for posting.


Today's Journal

Weight: 130lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 130lbs

Well it makes a nice change for my weight to remain the same since yesterday... for a change.

Each day I'm finding my newly adjusted bulking diet easier to maintain. I'm still surprised that I don't feel more sated during the day and I'm always surprised just how hungry I am leading up to each meal, but in fairness I'm only eating just above maintenance so I guess this is to be expected. The key for me is to keep eating little and often whilst avoiding my favourite high sugar foods. It's just like cutting really only without the low energy levels and constant hunger! Also, because I'm aiming to eat 200 calories less than my recommended 2600, I have a reserve capacity that I can call on should I get particularly hungry or should my wife spring a tasty treat on me.

I skipped my leg workout yesterday but plan to do it this afternoon instead. I spent most of yesterday rushing around and was on my feet so much that my legs were worn out before I even looked at the weights, so I thought it better to shift it to today. I find leg day to be the toughest of the week and I subsequently need to make sure I have enough rest before hand to prepare for it. It's good to have Wednesday as a free day for this reason. I can use it to fill in gaps in my training when I have to miss a day for some reason.

Until tomorrow.

Bionicle
07-09-2009, 02:38 AM
Weight: 130lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

130lbs again today. Nice! And I looked quite cut in the mirror this morning - relatively speaking of course.

Our heatwave has now dissipated so it's back to normal temperatures again. I'm also out of the tent as our friend has now left which is a shame. I really enjoy sleeping outside when it's hot. Anything to help align oneself more with nature is always a good thing in my book.

I'm really enjoying my two additional 10kg plates that I bought last week. They're allowing me to rack up the weight I've been using quite significantly. For example my standing leg raises have increased from 55kg up to 77.5kg, a weight I can hardly hold in my hands for the duration!, deadlifts by 2.5kg, squats by 1kg and leg extensions by 5kg. It subsequently wasn't really surprising that I had an excellent leg workout yesterday.

I've got shoulders and back to do later this afternoon when I'll be able to increase my dumbbell shrugs from 37kg up to 40kg. I think everything else will remain the same as I've been struggling to lift what's currently on my weight chart for quite some time.

Until tomorrow.

Bionicle
07-10-2009, 02:43 AM
Today's Journal

Weight: 129.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

129.5lbs today and I weigh exactly 1lb less than last friday. I suspect this to be mostly retained water loss from my post-cutting accesses so I'm not changing my diet for the forthcoming week.

It certainly is proving to be difficult to manage my diet when I'm only looking to increase my weight by 0.5lbs a week. It's not a lot when you take into account the constant weight fluctuations the body has during the course of an average day. So I've decided to use Friday morning's weigh in as the benchmark for the week and make any changes to my diet based on that reading. On that basis I plan to weight 130lbs this time next week. If I weigh less then I'll increase my calories by 100 and if I weigh more I'll decrease by 100.

Just by having written that I can see my own dilemma. On Tuesday, Wednesday and Thursday this week I weighed in at 130lbs but today it fell by 0.5lbs. Tomorrow it could easily be 130.5lbs depending on what I eat tonight which would make the goal I just set obsolete!

I've changed my mind...

On Friday I'm going to take an average reading for the week and make my decision based on that.

My average reading for last week was 130lbs. Next Friday I therefore plan to have an average weight for the week of 130.5lbs and will adjust my diet accordingly should I fall either side. I think that should work out quite well.

I decided not to do my Shoulders & Back workout yesterday. I didn't make this decision until I had changed into my gym kit, warmed up and had done the first rep of the first set. At that point I stopped. I'd been feeling a very slight pain toward the top of my vertebrae all day from the previous day's deadlifts and squats. The first rep I did magnified the pain so I immediately stopped. I usually have a day off after squats and deadlifts as I find them to be so intense, so I thought it would be wise to continue this routine. I can't feel any pain this morning so hopefully I'll be OK to continue this afternoon.

Unfortunately I'm now a day behind with this week's training so, in order to catch up, on Saturday I'll do my morning run combined with an afternoon weight session. We don't have any social commitments on Saturday, that I'm aware of, so this should be OK. I normally have some extra cheat food on Saturday so this could help counteract additional calories quite nicely.

Until tomorrow.

Cards
07-10-2009, 12:04 PM
Glad to see you hit your goal and are now trying to put on some weight. your training looks to be in order! Best of luck Bionicle.

Bionicle
07-11-2009, 03:23 AM
Glad to see you hit your goal and are now trying to put on some weight. your training looks to be in order! Best of luck Bionicle.

Thanks Cards. It's a long haul but I'm finding my confidence!


Today's Journal

Weight: 130lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in today at 130lbs again. I am very pleased with this continued measurement as it means my diet is at least allowing me to maintain my current weight. If you're a regular reader of this journal you'll know that maintenance has proved somewhat elusive for me in the past, so even if I fail to put 0.5lbs in the forthcoming week I'll at least have fulfilled an ambition, albeit a minor one, that of maintenance. This breeds more confidence in myself and my ability to have complete control of my diet. Such control will allow me to maintain a weight and look once I have reached the point of desired and expected muscle gain over the coming months.

Yesterday I again decided against doing my Shoulders & Back weight routine. My back was still a little tender and I felt it would be safer to give it another day's rest. This morning I abandoned my planned run in order to complete this postponed workout and experienced neither pain nor discomfort. I'll do my Arms & Abs tomorrow morning and will, in doing so, have completed my weight training for the week.

I've subsequently decided to completely forego my aerobic training for the week. It is, after all, the least important aspect of my bulk and I'll look to pick it up again next weekend.

Until tomorrow.

Bionicle
07-12-2009, 03:35 AM
Weight: 131.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

I had an orgy of food last night. We had a mini-party with both children and a friend from overseas. I gouged myself on good home cooked japanese food, a home made Banana & Fig cake and a generous amount of beer. That, combined with my normal pre-bed porridge and protein shake, certainly gave my stomach some cause for gentle contemplation whilst I watched the first disc of The Godfather Part II. I saw the original film the night before. I'm always amazed how a film that must be at least 30 years old is still totally watchable. It must be one of the best films ever made. If there is anyone out there who has not seen The Godfather Parts 1 & 2 I can't recommend them enough. I wouldn't worry so much about Part 3 though. The whole topic had become a little too cliched by that time to be taken seriously.

I finally finished my week's weight training this morning with Arms & Abs. I'm really trying to murder my abs this year and am now doing sit ups with a 10kg plate on my chest. I couldn't have done any more this morning even if I had bionic implants.

Chest and Triceps again on Monday afternoon when it's business as usual. Saying that I'll probably have some more of the previously mentioned Banana & Fig cake this afternoon. I can't seem to get enough on that stuff!

Until tomorrow!

Bionicle
07-13-2009, 01:50 AM
Weight: 132lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

Not a bad day for a Sunday, diet wise. I only had one small piece of cake. Other than that my diet was spot on. I was therefore a little disappointed that my scale reading went up another 0.5lbs this morning. As I said the other day I'll be taking an average weight reading on Fridays so I'll have to see if this does even out over the week.

Looking at Sunday and Monday's reading it looks like I'm going to be well over my planned 130.5lb and may well cut down on calories next week. I'm sure life would be a lot more exacting without weekends; although possibly rather dull! It would probably be best to restrain my eating a little more at the weekends but where's the fun in life if you can't occasionally experience total indulgence.

I haven't done any training so far today but have chest and triceps planned for this afternoon. I've got some weight increases built in so it will be interesting to see how I cope. Last week my chest did feel relatively weak, but I did have an hour of swimming the day before which seemed to engage my chest and arms more than I was expecting.

Until tomorrow.

Bionicle
07-14-2009, 02:07 AM
Weight: 131.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

I'm beginning to feel some of the adverse effects of having upped the intensity of my training and also for the lack of time off I've had over the last few days. This morning my arms are feeling weak and I my lower abs are still feeling a little tender from Sunday. I'm subsequently thinking about postponing leg day again until tomorrow, to give me a little more recovery time. I don't think it's a particularly good idea to do squats if my lower abs have yet to recover. My lower abs have always been a problem area for me ever since school days so I'm always very protective of them now.

If I do postpone I know I could easily find myself in the same position as last week and start to run out of days again; but even if this means I'll not be able to do any aerobic training again this week, so be it. At this stage it's more important to maintain the intensity of my weight training whilst doing all I can to avoid injury. Saying that I should still be OK to fit all my training in if I make today my rest day. The problem is, of course, that I won't have anymore room for manouevre for the rest of the week so hopefully nothing else will happen to cause further disturbance.

I've come to the realisation that if I'm to have any chance of sticking to plan with my 0.5lb weekly increase I'm going to have to stop my weekly / bi-weekly binge. Whether it's putting fat on me or just retaining water, it's upsetting not to be able to stick to plan because of it. I thought I'd be able to get away with it without any adverse effects but it's clearly not the case. I guess I'll just have to accept it as another necessary sacrifice.

Until tomorrow.

Bionicle
07-15-2009, 02:59 AM
Weight: 131.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

The problem with this controlled bulking game is that, unlike cutting, if you make a mistake by over-eating then you can't correct it. You simply have to put up with your mistake for the duration.

When you're cutting, if you have a few days of over-eating you simply continue to cut until the mistake has been corrected.

I feel I've come to this realisation a little too late. I thought my occasional weekend indulgences would even themselves out but this is clearly not the case. I just keep getting heavier.

So I'm now in a position where I either have to put up with my unplanned additional weight until Feb 2010 or cut again to correct my mistakes before progressing. At the moment I intend to progress with the former and wait until Feb before cutting again but it is tempting to cut, just for one week, to bring my weight back down again. Alternatively I could always change my strategy and bulk for 3 months and then cut for one.

With the new knowledge I now have about myself I at least feel confident in having more control when bulking. I do find, however, that s cutting program that projects beyond a month does tend to result in massive post-cut cravings that I find hard to control, so maybe having just a one week cut could suit me quite well.

So my choices are as follows:


To continue regardless until Feb 2010
To cut for a week and then continue with my long-term bulk.
To completely change my strategy, bulking for 3 months and cutting for 1 month

I haven't put on enough un-planned weight yet for this to be an urgent concern but it is something I'm thinking about.

Until tomorrow.

Bionicle
07-16-2009, 01:34 AM
Weight: 131.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

I had a really good leg set yesterday with no strains, pains or signs of injury. I'm beginning to like the idea of taking Tuesdays off. It gives my body a generous hiatus between Chest Day and Leg Set which I always feel I need. I'm going to incorporate this into my training plan from this point forward.

I have Shoulders and Back to do later on today and, although I can feel the muscles in my back from yesterday's deadlifts, I don't think I'll have any problems this afternoon.

I'm really pleased at the progress I'm making during the week in both training and diet. I'm going to make an extra effort at the weekends to stick with my weekday diet. It's not as if I'm any hungrier at the weekends I've just been completely letting all psychological barriers down towards "pornographic" food. If I can do this there should be no reason why I can't have a really successful bulk, even if I do take a week off to cut.

Until tomorrow.

Bionicle
07-17-2009, 02:41 AM
Weight: 132lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

I postponed my shoulders and back workout again yesterday. Those deadlifts again! I started to warm up in preparation when I realised that my back and shoulders were still very tight. I'm beginning to think that I should do deadlifts on shoulders and back day, but that would leave a gaping hole in my leg set day. That's the great thing about deadlifts - they hit so many different parts of your body, but I'm never sure when to do them - leg day or another day?!?

I would be very happy with my 0.5lb weight increase this morning if it wasn't for the 1.5lb increase I took on from last Saturday's binge. That gives me another 2lb increase in just one week. It's not good enough. If I carry on like that I'll weigh about 300lbs by Christmas and be ready for the oven. I won' t even need the stuffing!

Anyway I've decided to do a mini cut during the last week of July and to completely cut out my weekend binges. I'm then going to push up my calories slightly to 2500 and look to eat the same thing 7 days a week with my objective being that elusive 0.5lb weekly increase. My short term goal will be to try and weigh the same every day knowing that I'm eating slightly more than my body actually needs. The basic rules of bulking really.

I can't believe I've only been bulking for a month. It seems more like three!

Until tomorrow.

Bionicle
07-18-2009, 03:40 AM
Weight: 131.5lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

Shoulder and Back finally done! I must say I like this new routine I've fallen into, even though it does mean I'm not doing any aerobic training. I can't say I miss it and my body really feels like it needs the rest. I certainly prefer training first thing in the morning which I can only do at the weekends and I really don't enjoy running when I'm always feeling so bloated. I think I'll stick with it for the time being.

My weight has slipped back down again to where it has been all week. I think this is a good indicator that I should be increasing my daily calories (up from 2400 to 2600) but only on the condition that I can keep to my strict routine during the weekend. My parents are coming round tomorrow so I'll have to been very disciplined. I'm feeling quite focussed at the moment, so I think I'll be OK. I know that my renewed focus is due to the on-going realisation that each pound of fat I put on now is potentially a whole week of cutting to endure at some point in the near future. I'm also all craved out, thankfully, so I'm not having any mad impulses to feast on any particular pornographic food.

I've been watching the first three Rocky films over the last few evenings. All three are still very watchable and inspirational, in a "Hollywood Land" sort of way, and definitely worth watching if you haven't already done so. I shouldn't worry about the latter films though. They just got sillier with each installment, although I seem to remember the most recent was a good watch.

Until tomorrow.

Bionicle
07-19-2009, 02:31 AM
Weight: 131.5lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

Well this is the longest time I've been the same weight for ages. I'm on 2600 calories now although it's always difficult to be exact. Supper was quite light last night.

Today is the big test of mental discipline. They'll be some good porno food on offer and I'm up to the challenge of declining it. I'd prefer to have my normal diet as I know it will do the job. I don't what I'll be thinking when temptation reaches the dining table. It would be great if I could weigh the same again tomorrow!

I had a good arms and abs workout this morning so that's the week's weights completed again. Chest and triceps tomorrow. I'm going to stick with my new training format for a while and see how I get on.

It's the last day of the British Open Golf championship and I'm really hoping that either Tom Watson or a Brit will win. It would be great to see either. Can you believe a 59 year old could actually win one of the biggest sporting events of the year? If he does it will certainly prove the benefits of staying in shape for the duration.

Until tomorrow.

Bionicle
07-20-2009, 02:35 AM
Weight: 131.5lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

I weighed in at 131.5lbs again so I'm very happy! It's a mini goal accomplished and I've proved to myself that it is possible for me to eat with moderation, especially as I enjoyed everything that was on offer including 2 desserts, both with ice cream, and 3 chocolate biscuits. What I used to do under these circumstances is to continue with my planned diet for the day as if nothing additional had been eaten. However yesterday I simply estimated how many additional calories I had had during the day and reduced this number from my evening meals. I knew I could easily reduce my evening calorie amount by 460 which I did and hey presto - 131.5lbs again this morning.

This has really encouraged me in the belief that I can maintain my weight, whatever weight I decide I want and whatever the social circumstances. I still plan to have a one week cut next week at 1700 calories until the end of July and then continue with my current 2600 for the duration.

I had a good Arms and Abs day on Sunday morning although I have somehow managed to strain a small group of muscles in my back whilst doing crunches with a 10kg weight on my chest. I'm subsequently not sure if I'm going to do any weights this afternoon but will only make that decision one I've warmed up and checked everything over. I'm supposed to be doing Chest and Triceps this afternoon so I'll be looking to see if my slight injury will negatively impact this routine.

Until tomorrow.

Bionicle
07-21-2009, 01:52 AM
Weight: 132.5lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

Quite a jump up in weight this morning. I've no idea why. I wasn't aware I had anything too OTT yesterday. I was expecting this sort of increase yesterday, not today, but I guess it was overdue.

I did postpone my chest and tricep workout yesterday so I have to do it this afternoon. And then I have to my leg set tomorrow. There can be no excuses for further postponements this week or I'll run out of days.

Yesterday evening I was beginning to feel just a little bit sick of having to eat so much of the same food all the time. I'm only saying, 'a little bit sick' but it did allow me to foresee a time over the next 7 months when it will become quite a challenge to continue eating my way through the same heavy menu day after day after day. I should think I'll be quite desperate to cut, not something I could have imagined 5 weeks ago.

Rain again today. I could have sworn someone in the met office said we were in for a hot summer.

Until tomorrow.

Bionicle
07-22-2009, 03:19 AM
Weight: 133lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

This is why controlled bulking is proving to be so difficult for me. I've only increased my calories by 200 but I've now put on 1.5lbs in just 3 days! I've been eating exactly the same foods just slightly more of them, so I've no idea why. Anyway I'm going to bring my intake down by 100 to 2500 and see if that helps slow things down a bit.

I managed to totally pin myself underneath my barbell yesterday during my bench press set. For those of you who have read this journal over the last 6 months you'll know that this isn't the first time I've been stupid enough to do this. However, this time there was no way that I could lift it back up, so there I was, trying not to laugh and trying not to let the weight squeeze the air out of my lungs. This time the only option I had was to slide the barbell sideways until one end rested on the floor. I then had to push the whole thing up on its end and gradually lift myself up off the bench. Not an easy task but at least I now know what to do should I find myself in that rather dangerous situation again. It did at least help contribute to what turned out to be a brutal chest and tricep set. I could hardly pick up a paper bag afterwards.

Until tomorrow.

Bionicle
07-23-2009, 01:46 AM
Weight: 132.5lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

Dropping 100 calories seemed to have made a difference as I fall back by 0.5lbs. I'll stick with 2500 for a while and see what happens.

I'm seriously thinking about taking a week off from training. I seem to be having to give myself longer and longer between each workout to recover which is only just happening before the next brutal assult. The muscles in my shoulders and back are beginning to enter the zone of permanent fragility and the last thing I want to do is cause myself a serious injury. I'm going to count how many weeks its been since I last had a break and if it's anywhere near 10 weeks I'm definitely going to have a week off and put myself on maintenance diet.

In line with the above, today I'm probably going to delay my leg set, again. My shoulders are really hurting this morning and there is no way I can do deadlifts in this state. As always I'll see how I feel this afternoon but it is looking very unlikely. On weeks like this my priority is to work my abs which is not due until Sunday so I'll definitely be doing that but I'm going to take it day by day until then. I'll make a decision about next week in due course. It was going to be a cutting week but I'm obviously not going to cut if I'm not doing any weights.

Until tomorrow.

Bionicle
07-24-2009, 02:09 AM
Weight: 132.5lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

132.5lbs again. Nice!

I'm constantly changing my mind at the moment. I'm thinking about merging my Leg day with my Shoulders and Back day to give me only 3 days training a week. I think I can do this as my deadlifts are working my legs, shoulders and back so well that I don't feel the need for a full day of shoulders and back. My leg day would have to be a little longer but it would give me an extra day for recovery which I really need at the moment. I'm hoping this strategy will also mean that I won't have to take a week off which, having checked my diary, isn't due for some time yet.

I'm also re-evaluating the need for me to do a mini cut next week. I'm controlling my diet and weight so well at the moment that I would like to continue bulking for a while longer. We've also completely lost out on our much promised British Summer, which has descended into sporadic periods of warmth sandwiched between ever more frequent showers, so I really can't see the point of cutting when the weather is feeling more Autumnal by the day.

One day I would really like to live somewhere that has a proper summer, you know, when the sun comes out for a sustained period of time.

Until tomorrow.

Bionicle
07-27-2009, 02:04 AM
Weight: 135lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

I didn't get around to updating my journal over the weekend so here's a quick run down.

I weighed in at 132.5lbs on Saturday morning which was demonstrable proof of my ability to maintain the same weight during the working week. We then had a family BBQ on Saturday and I ate and drank too much of the wrong types of food. I subsequently weighed in at 135lbs on Sunday morning, a massive 2.5lb leap. I must admit to being a little shocked. I mean, I know I ate a little too much, but I've never put on so much weight in one day before. I think this depressed me a little and I didn't try very hard to stick to my diet on Sunday. Despite this I weighed in at 135lbs again this morning. I assume from recent history that I'll now weigh 135lbs for the remainder of the week and until my next binge.

I had an excellent Leg and Back set on Saturday and an equally good Arms and Abs set on Sunday. This morning I feel nicely tender in all the right places.

I'm not cutting this week as previously considered. I am making very good progress with my bulk and as the weather continues to worsen I'm happy to continue for the foreseeable future.

I'm also going to stick with my new 3 day a week training routine and plan to do the following:

Wednesday: Chest and Triceps
Saturday: Legs, Shoulders and Back
Sunday: Arms and Abs

Hopefully this will work out nicely for me.

Until tomorrow.

Bionicle
07-28-2009, 02:21 AM
Weight: 134.5lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weight dropped back down a little today although I didn't deserve it. I had an exhausting day yesterday and ended up having a couple of posh biscuits that were hanging over from the weekend as well as a piece of chocolate cake. I tried to compensate by cutting down on my evening calories so I was probably around 2600 for the day which is OK. It's the first time I'd had what I'd describe as cheat food during the working week for a long time proving just how exhausted I was. Fortunately I now feel fully recovered having had an excellent nights sleep last night - for a change!

No training again today. With only three planned sessions a week I only have one session to do during the working week leaving two for the weekend. I definitely prefer to train at the weekends. I can workout in the morning, which I prefer, and I know I'll definitely not be interrupted.

Until tomorrow.

Bionicle
07-29-2009, 02:13 AM
Weight: 134.5lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weight remained the same today as seems to be the norm during the working week.

I can't say my diet's been particularly clean over the last couple of days. We still have hangover food from the weekend that needs to be eaten and I haven't been trying too hard to stop myself. All I'm doing is cutting down on my evening calories to counteract the increase during the early evening, which seems to be working nicely.

Chest and triceps this afternoon. I'm definitely up for it! At the moment I feel I could do with more exercise!

I'm going to try and do my end of month photo this afternoon as I don't anticipate to have the time on Friday. It's a great opportunity for me to see just how fat I've become during the last 6 weeks! Ugh.

Until tomorrow.

Bionicle
07-29-2009, 12:30 PM
July 2009 - Progress pic: 6 weeks into an 8 month bulk
(first pic when I started back in April 2008, second pic at the end of my last cut back in June 2009 and finally today's pic)

Bionicle
07-30-2009, 01:39 AM
Weight: 135lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 11%
Training Platform: Bionic Training Program
Training Phase: Bulking

I'm generally very pleased with my end of month progress picture. I don't look as fat as I was fearing and I can see that I'm making good, steady progress. This is even more apparent when I compare it with my very first picture taken back in April 2008. I really do look quite pathetic in that shot. A very poor example of the human species. I now just have to be patient, continue to train and continue to keep my diet under control. Hopefully, by the summer of 2010, I'll have achieved a look I'll be happy with and then all I'll have to do is to maintain it for the rest of my life (?!?!).

I had a brutal chest and tricep set yesterday, not as mad as the week before, but intense enough for me to be struggling to role over in bed! I'm having to work away from home this weekend so I won't be able to train, so I'm planning on working out on Monday, Tuesday and Wednesday of next week and make the best of the time I have.

Until tomorrow.

Bionicle
07-31-2009, 02:24 AM
Weight: 134.5lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 11%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in the same as Monday again this morning despite not sticking rigidly to my diet this week. Fortunately the sugar overspill from last weekend has finally dissipated and I was therefore able to have a completely clean day yesterday. Today should be exactly the same but the forthcoming weekend is a bit of an unknown. I'll be working away from home and subsequently will not be able to take all my normal food with me. I'll do the best I can but I suspect I'll be either way under or way over my normal calorie intake.

This weekend will also be quite physically demanding and I'll be burning far more calories than normal. I'll therefore be trying to eat as much as I can during the course of both Saturday and Sunday. If all goes well I'll be around the same weight as I am now but I have no great expectations regarding this.

My chest and triceps are still tender from Wednesday, a clear sign of a good workout. Hopefully they'll be fully recovered by tomorrow - I'm going to need them to be in peak condition for the next few days.

I won't be posting anymore updates until Monday, so until then...

Bionicle
08-03-2009, 02:44 AM
Weight: 134.5lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 11%
Training Platform: Bionic Training Program
Training Phase: Bulking

Weighed in the same again this morning. I don't know what my weight was on Sat and Sun as I didn't have a chance to weigh myself but I estimate that my calorie intake was down on Saturday but up on Sunday, so I guess they evened each other out. I also had a physically exhausting weekend so I would have easily burned up the right amount of calories despite not doing any formal training.

I'm very pleased with my on going progress, certainly in that I'm maintaining my weight whilst eating a relatively clean diet at bulking levels. I'm fairly certain that I'll be foregoing my leg and shoulders set this week. I've used those muscle groups enough this weekend to suffice until this weekend coming. I plan to do Arms and Abs this afternoon and will then be able to get back to my normal routine with Chest and Triceps on Wednesday.

Until tomorrow.

Bionicle
08-04-2009, 01:55 AM
Weight: 136.5lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 11%
Training Platform: Bionic Training Program
Training Phase: Bulking

I guess I relaxed my diet a little too much yesterday after such a strong weekend. I've subsequently put on 2lbs in one day as seems to be the on-going trend with me. The additional calories came from a huge evening meal ending in 2 pieces of delicious Waitrose Cheesecake that my wife has taken to buying recently. She's working so hard at the moment she certainly deserves it, unfortunately these things always seem to find their way into my stomach, where they're certainly not needed with the amount of other, more healthy food I'm consuming.

I didn't train yesterday. I really didn't feel I needed to after the weekend I've just had and my shoulders are still a little sore. In my books if I'm in the least bit concerned about over-training I'll ease up. I think this is one of the reasons why I've yet to sustains a serious injury. I'll be doing Abs this afternoon (I'm not missing out on that muscle group) and then will follow with Chest and Triceps as usual on Wednesday.

Until tomorrow.

Bionicle
08-05-2009, 01:36 AM
Weight: 136.5lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Platform: Bionic Training Program
Training Phase: Bulking

Diet right back on track but as always I'll have to put up with yesterdays dramatic increase for the rest of the week, well until the next dramatic increase anyway. I wonder how heavy I'm going to get before I'm going to have to cut again. I'm only saying that because my jeans are beginning to get a little tight. I'm all for this bulking thing but not if it means having to buy a whole new wardrobe! Anyway things are still progressing well so it's full speed ahead for now.

Oh, and I didn't do Abs yesterday. It's that all or nothing mentality going on again. I just couldn't see the point of doing what would have been half a workout. I'll bolt them on to today's Chest & Triceps. This will of course mean a pro-longed training session this afternoon but at least I'll get me abs done.

Until tomorrow.

Bionicle
08-06-2009, 01:30 AM
Weight: 135.5lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Platform: Bionic Training Program
Training Phase: Bulking

I've dropped 1lb since yesterday which I am pleased about. I must admit that I did think the 2lbs I put on on Monday was a little OTT for what I ate. My diet was spot on again yesterday and I guess this, combined with a very hot day and night, allowed me to drop 1lb of water weight. I haven't analysed the figures but I must be fairly close to my planned gain of 0.5lbs a week which is fantastic! I'm learning a lot about myself during this bulk and am a lot more confident that I'll be able to maintain my weight when I come off my cut next Summer.

I had an excellent Chest, Triceps and Abs workout yesterday. Bolting on the abs seemed very natural and it made me think about reviewing my training schedule again to mix things up a little. I'm thinking maybe I could add a few more exercises to my thrice weekly routines - apart from Leg and Shoulders day of course - there's no way I could add anymore to that session without putting myself into an instant coma.

Until tomorrow.

brihead301
08-06-2009, 06:27 AM
July 2009 - Progress pic: 6 weeks into an 8 month bulk
(first pic when I started back in April 2008, second pic at the end of my last cut back in June 2009 and finally today's pic)

Damn dude, you're ripped as s***! Keep it up!

Bionicle
08-07-2009, 02:14 AM
Weight: 135.5lbs
Daily calorie intake approx: 2700 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Platform: Bionic Training Program
Training Phase: Bulking

I've been making a bit of a school boy error recently. I've been forgetting to increase my daily calorie intake as my weight has increased! I'm 10lbs heavier now than I was when I started my bulk so my calorific needs have increased accordingly, only by 100 calories a day but an increase nonetheless. I've now adjusted my diet accordingly.

I had a Chicken Korma Ready Meal yesterday evening that totalled 900 calories! One of the few benefits of a Ready Meal is that you can see exactly how many calories are on your plate. I was subsequently able to cut out my pre-bed meal (300 calories) to keep myself within my daily allowance. I weighed in this morning at 135.5lbs again so it cleared worked out very well.

I'm constantly amazed at how many calories everything has and will take more care to make a similar adjustment should I think that my evening meal is greater than the 600 allowed for. As many of you know my wife normally creates all my evening meals so I have no control over their calorific content. I can only adjust my pre-bed meal by the scientific process of Guesstimation if I feel the meal was either to heavy or too light.

Until tomorrow.

Bionicle
08-08-2009, 02:41 AM
Weight: 136lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

My calorific intake was spot on yesterday. Another Ready Meal allowed me to exactly calculate my intake. My weight increased by 0.5lbs this morning so, just to be safe, I'm bringing my calories down by 100. My body seems to like being 100 under my recommended bulking amount, whatever that amount is, in much the same way that my body seems to like being under the recommended amount when I cut. I've perhaps go a slightly slower metabolic rate than some but I'm hoping this will change as my muscle mass increases.

I had to switch my Legs and Back session from this morning to yesterday afternoon as my wife has to work today. It made no difference and I had a brutal session. I'm increasing all weights for next weeks Leg and Back set. I don't do this very often as I find it rather dull but here's what I'll be lifting next week (weights include bars and collars):

Squats: 45.5kg / 100.3lbs (12x4)
Deadlifts: 63.5kg / 140lbs (12x4)
Standing Calf Raise: 81kg / 178.6lbs (12x4)
Leg Extensions: 35kg / 77.2lbs (12x4)
Dumbbell Shrugs: 48.6kg / 1071lbs (12x4)

Until tomorrow.

Bionicle
08-09-2009, 02:32 AM
Weight: 136.5lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

As the weekend weight creeps up again I'm reflecting on what I can do differently to stop this. I really upsets me to see my weight go up so quickly over the course of 2 and a bit days, especially when it's so controlled during the week. I think I'm going to try and cut right down on my normal food intake to make way for what seems to be the inevitable cheat food that is thrown at me. I'm not very happy about this as I train on Saturday and Sunday, so the last thing I want to do is to deprive myself of my bulking diet during this time but on the other hand I can't keep putting on 2lbs every weekend! I'm going to really cut down on the basics and see if that makes any difference.

Today is a good case in point. It's my step brother's birthday and my wife is planning one of her normal OTT calorie festival parties. This time round she's planning on us all drinking from lunchtime onwards. I haven't had a drink so early in the day for many, many years, so I can't see myself indulging. This could be irrelavant though as she has already made a series of cakes AND her brother's girlfriend is a Professional Cake Maker (no kidding - she works for a top London Hotel) so she always brings the most incredible edible creations. Today I'm going to take some pictures of the food to show you all.

I'll do the best I can today but I'm not promising myself anything. I have had a good Arms and Abs this morning which will help eat up some of the expected cals to come later on, but only a few.

Until tomorrow.

Bionicle
08-10-2009, 01:45 AM
Weight: 136lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Back down to 136lbs this morning. I'm very, very pleased as this was on top of what turned out to be a very social weekend during which I enjoyed the good, the bad and the ugly, but cut right down on the basics and woke up this morning feeling lean and hungry - for a change!

This is going to be my plan from this point forward. At the weekends I'm going to start each day on Maintenance Diet with an expectation for additional food to be sprung on me during the course of each day. Then, if the extra food comes in I'll be prepared for it and if it doesn't then I can make up the calorie shortfall using my normal porridge and protein shakes. I'm very confident that this will allow me to progress through each weekend enjoying all the good stuff coming out of the kitchen whilst keeping to my calorie allowance. Hopefully this will allow me to keep bulking for longer and it will also help me to stick to a Maintenance Diet when that time comes.

I'll let you know how this goes next weekend but I think with my performance this weekend I reckon I'll be set.

I had a great Arms and Abs workout on Sunday morning. I'm definitely gaining muscle mass and I've only been bulking for 7 weeks. Another 2 or 3 months...! Can you imagine!

Until tomorrow.

Bionicle
08-11-2009, 02:31 AM
Damn dude, you're ripped as s***! Keep it up!

Thanks man! Unfortunately I have a slight problem in maintaining that look!

Bionicle
08-12-2009, 02:48 AM
Weight: 136.5lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

The scales wriggled around this morning between 136lbs and 136.5lbs, but settled on the latter, so that's my 0.5lb increase for the week. The challenge now is simply this; not to go up to 137lbs until this time next week! If I can achieve that I'll be very pleased.

I've got my Chest and Triceps this afternoon. My body is feeling very ready for it's next workout. I'm supple and injury free so... bring it on!

This is my favourite workout of the week, as long as I don't pin myself under the bar again!

Until tomorrow.

Bionicle
08-13-2009, 02:14 AM
Weight: 136.5lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

The scales blinked on the 137lbs mark this morning before falling back to 136.5lbs. Phew! I need to hold this current weight for at least 4 - 5 days to stand any chance of doing my first 0.5lb weekly increase. It may be sensible to drop another 100 calories from my diet to do this. I'll reflect on this during the course of the day. My diet was spot on yesterday so I can see no other reason for the potential early increase other than that I'm still eating slightly too many calories on a daily basis.

I had a good Chest and Triceps session yesterday, no dramas, just the bog-standard, push myself to my limit, fall on the floor workout. I'm feeling increasingly pumped after my upper body sets these days which is beginning to feel a little strange. I still look quite skinny though (in terms of muscle mass) so I still have a long way to go, but at least I feel I'm making good progress. I'm also still making moderate increases to my strength in all areas, not as much as I was hoping for by now, but progress is being made.

Until tomorrow.

Bionicle
08-14-2009, 01:44 AM
Weight: 136.5lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Still hovering between 136.5lbs and 137lbs but resting on the lower level. It would be great to have more accurate scales but I guess you work with what you have.

Diet was spot on again yesterday. I didn't reduce my calories but will do so if I have an evening meal that I feel is over 600 calories.

I'm bringing my leg set day forward again to today. I can't train tomorrow morning so I have no choice. I've got some weight increases to include so today is going to be a killer. I definately have a love / hate relationship to leg day. I'm not sure why. I guess I know it's going to be really tough but I always feel so good about myself and within myself afterwards.

Until tomorrow.

Bionicle
08-17-2009, 01:56 AM
Weight: 137lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Having weighed in at this year's highest level of 137.5 on Saturday and knowing that I was going to have a busy social day on Sunday I was a little concerned that I would come in even higher this morning. However I set off the day on my Maintenance Diet and, despite having Fruit Tart with lashings of Ice Cream, far too many Scones with Blackcurrant Jam and a Chocolate Eclair to finish off the day, I came in at 137lbs this morning! Am I pleased? Well... yes, very! It just proves once again that it's not what you eat but how much energy the food provides your body with that counts.

So I'm back to my normal clean diet and hope to hold on to 137lbs until the end of the week. I think I'm averaging a 1lb weekly increase and am not sure if I will ever achieve the elusive 0.5lb increase I was originally looking for. More to the point I'm not sure I'm too bothered, I'm just happy that I'm now able to control my calorie intake to fairly high degree.

No training now until Wednesday but, until tomorrow...

Bionicle
08-18-2009, 01:25 AM
Weight: 137.5lbs
Daily calorie intake approx: 2600 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

So much for holding onto 137lbs for a week! Oh well.

I've been thinking about how long I want to continue my bulk for recently. I originally wanted to go up to the weight I started my transformation at (146lbs) but now I'm thinking about taking myself up to 154lbs. I've chosen this seemingly arbitrary figure because it equals 11stone. When I was growing up I always used to measure my weight in stones. Lbs was something I've only recently changed over to. If I can go up to 11stone without changing my wardrobe it would be the heaviest I'd ever been and I would be able to cut with some confidence in that I would have packed on some decent amount of muscle mass. Ideally I would like this to be the last time I bulk. I have no desire to be huge, I just would like to have good, well balanced physique. If I can get that this time round that would be great.

Until tomorrow.

Bionicle
08-19-2009, 01:10 AM
Weight: 138lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Well I was a little pissed off this morning. I felt hungry all day yesterday, stuck rigidly to my diet and what do I get? Another 0.5lb increase!!!

I have no choice but to cut down my calories again by another 100. I've got no idea what's going on this week. I've suddenly started piling on the pounds but have been eating exactly the same amount of food. It's just like cutting when you half starve yourself without seeing any results. Bloody annoying! I guess there's just only so much you can do to control your weight but I'm not just going to give up. I'll see if a 100 cal decrease helps stabilize things once again.

I've got my favourite workout today. Chest and Triceps. Can't wait!

Until tomorrow.

Bionicle
08-20-2009, 01:41 AM
Weight: 138lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weight remains the same today. I've dropped another 100 cals from my diet and had a very good Chest and Triceps workout yesterday. I didn't feel hungry at all, quite the opposite in fact. It is very strange how one day you can eat loads and be starving all day and other days you can eat normally and feel quire sated.

I've got two days of rest now until my weekend training sessions.

Until tomorrow.

Bionicle
08-21-2009, 01:27 AM
Weight: 138.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

I've worked out why I've been putting on so much weight this week. The last few weeks I've been walking for about an hour a day but I haven't had to so much this week. This must explain the unexpected gains so I'm cutting another 100 cals as from today. I'll be a lot more active next week and subsequent weeks so I may increase again then.

It really is very difficult to gain an exact amount of weight each week. Much harder than I ever expected! There are just so many variables you have to take into account and if just one thing changes you have to make immediate adjustments. Well, knowing how difficult it is I'm not going to stress about it. Hopefully today's changes will help slow things down a little.

Until tomorrow.

Bionicle
08-24-2009, 12:58 AM
Weight: 139lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

My weight increased again on Saturday up to 139lbs and AGAIN on Sunday to 139.5lbs but dropped back this morning to 139lbs. I still have no idea why I put on so much weight last week but at least I didn't put on too much over the weekend, in fact my diet remained completely clean.

I'm not far off my post transformation weight now of 146lbs. With this in mind I tried on a pair of trousers yesterday that used to be a little too tight for me around the waist way back in April 2008 and they're still very loose. I'm definitely going to take a photo of myself when I reach 146lbs to compare against the picture I took of myself on day one. I'm very curious to see the difference at the same weight levels.

I'm still keen to bulk up to 154lbs (11stone) before cutting. If I'm averaging an increase of 1.5lbs a week I should be there in around 10 weeks. Hopefully I'll be able to put on less weight per week but judging by current averages I'm not counting on it!

Until tomorrow.

Bionicle
08-25-2009, 12:29 AM
Weight: 138.5lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

I dropped another 0.5lbs this morning which I'm pleased about. Now that I've dropped another 100 cals I hope I'm on the money for that elusive 0.5lb weekly increase. It would be so good if I could attain this goal as it would mean I can go on bulking for so much longer allowing me to build more muscle and enjoy eating decent amounts of food. I'm not trying to put off cutting, I just prefer to not to feel hungry all day - who doesn't

I've got my End of Month picture to do sometime this week. I'll probably do it tomorrow when I should have so free time. I'm beginning to see muscle growth in the mirror but will it be visible in the photo?

Until tomorrow.

Bionicle
08-26-2009, 01:25 AM
Weight: 139lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Up again to 139lbs. I'm not surprised. My wife gave me the most enormous evening meal last night that was probably 2 meals in one and, despite eliminating my pre-bed 300 cal porridge to compensate, I felt that I was definitely well over my daily cal limit.

Chest, Triceps and Photo later on today so until tomorrow.

Bionicle
08-29-2009, 02:34 AM
Weight: 139lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 13%
Training Phase: Bulking


139lbs again. I think that's good but I've been there a long time now. I'm going to have to do my averages again to see if I'm still gaining.

I had another blistering leg and shoulders set this morning and am going to be looking at more weight increases next week. I'm deadlifting well over my body weight now and squat levels have also increased.

Until tomorrow.

Bionicle
08-30-2009, 01:48 AM
Weight: 140lbs
Daily calorie intake approx: 2500 calories over 7 meals a day
Current Body fat percentage reading: 13%
Training Phase: Bulking

140lbs today!

I increased my calories by exactly 100, not exactly a lot, I get a whole 1lb increase! It's not right is it, but I guess that's just the way it goes. I now need to decide if I stick with the extra 100 or cut back to where I was last week. Well today's going to be a little strange as we're off to an Italian Restaurant for lunch so I'm on Maintenance for the rest of the day. No doubt I'll be heavier again tomorrow! It certainly is extremely difficult to make exact increases to your weight level.

I'm hoping to have Lasagne and Tiramisu... can't wait!

Until tomorrow.

Bionicle
08-31-2009, 02:02 AM
Weight: 140lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking


140lbs again today!

Good! I had a huge meal at our local Italian Restaurant and subsequently had to go on to Cutting diet for the rest of the day to help ensure I didn't go over. It clearly worked well but I'm sticking to 2400 cals today just to make sure I don't make anymore dramatic weight increases.

I need to do my Arms and Abs later on today, postponed from yesterday, but it's a Bank Holiday Monday here in the UK so this won't be a problem.

Until tomorrow.

Bionicle
09-01-2009, 01:45 AM
Weight: 140lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

140lbs again today! I've survived the long Bank Holiday Weekend without making any surprising scale jumps. Phew!

I had a really good Arms and Abs set yesterday, possibly my best ever and I can really feel like I did this morning. I can't help but think I'm making good progress in this bulk, even if my last picture didn't make it obvious. If I can keep going until early Spring next year I can't help but think I will have made some serious progress.

Until tomorrow.

Bionicle
09-02-2009, 01:53 AM
Weight: 140lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Believe it or not I weighed in again at 140lbs today. I say "believe it or not" because, after I'd eaten all there was to eat yesterday and looking forward to my pre-bed protein shake, my wife pulls the most enormous cake out of the kitchen that she made on her return for work. I have to admit to being a little cross. Home made cakes on a Tuesday night is certainly not the norm and had I known I would have made some serious alterations to my day's food intake. All I could do was enjoy and cut out the most important meal of the day - the protein shake!

Having just had a large bowl of porridge 3 seconds before I was completely stuffed and with such a large influx of sugar right at the end of the day I can't say I felt particularly well either. So this morning I was expecting a serious weight increase but the body pulled another fast one - no increase!

I'm supposed to be doing my Chest and Triceps today but having had my Arms and Abs delayed by a day earlier this week I think it wise to put it off until tomorrow. These days my body needs as much rest as possible. Everything always feels on the verge of collapse!

Until tomorrow.

Bionicle
09-03-2009, 01:44 AM
Weight: 139.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

139.5lbs this morning. Thatís a nice little drop and demonstrable of how clean my diet was yesterday. There was still half of that cake left over but I managed to get the boys and my wife to finish it off. Phew!

Despite the drop in weight Iím not going to do what I did last time and increase my cals. Iím still eating over maintenance so Iím going to be patient and wait for the inevitable increase.

I have to do my Chest and Triceps today as Iím already a day late on this. Fortunately my arms feel a little more recovered than they felt yesterday, although if Iím honest Iím not 100% recovered from last weeks brutal chest workout. Still Iíll give it my all as always.

My body is due for a week off soon as Iíve been training non-stop for well over 10 weeks now, but Iím not sure when Iíll take it.

Until tomorrow.

Bionicle
09-04-2009, 01:46 AM
Weight: 139lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

139lbs this morning, -0.5lbs since yesterday. More evidence of how difficult it is to put on exactly 0.5lbs each week. My diet was exactly the same yesterday but perhaps I was a little more physically active than normal. Anyway Iím still not making any changes to my diet until Monday. The weekends are always unpredictable and Iím more determined than ever to make a regular 0.5lb increase week on week, no more, no less.

I had a really good Chest and Tricep workout yesterday. These days, more than ever, Iím really pushing myself to the absolute limit and Iíve weight increases to make again for next weeks session.

Until tomorrow.

Bionicle
09-05-2009, 12:57 AM
Weight: 139.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 139.5lbs and I finally achieve an official 0.5lb weekly increase! This is good news and means that I will not be changing my diet one iota. And being so happy with my diet I am now supremely confident that, not only will I now be able to continue bulking up to 154lbs taking me into Feb / March 2010, but that I?ll also be able to maintain my physique after my 2010 cut.

Of course this does all depend on life not getting in the way too much between now and then but as things stand now the plan is looking very promising.

I?m delaying my Leg and Shoulders day until tomorrow. I again just need another day?s rest before the week?s most brutal training session.

Until tomorrow!

Bionicle
09-06-2009, 02:32 AM
Weight: 140lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 140lbs this morning. My diet was not clean yesterday and although I did decrease my cals accordingly Iím not surprised by this increase.

I strongly believe that when itís time to rest up the body will tell you. You either get sick or pick up an injury.

Only yesterday I was talking about being overdue for a week off and what happened this morning Ė increasing lower back pain during squats and deadlifts. I finished them but by the end it was very obvious Iíve sustained an injury. At the moment I canít quite put my socks on (!) and I have a busy social day today so at the moment Iím keen to take the whole of next week off training and let my whole body rest up.

I know this pain is only muscular and quite mild so Iím not worried, I just know that now is the time to rest up for a while.

Until tomorrow!

Bionicle
09-07-2009, 01:51 AM
Weight: 140lbs
Daily calorie intake approx: 2050 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: NO TRAINING THIS WEEK Ė ON MAINTANANCE DIET

Weighed in again at 140lbs this morning. This is great news for me as Iíve survived a day at my parentís house, overindulging in the finest foods, but as I ate at maintenance level in the morning and evening Iíve been able to prevent the normal jump in weight.

Well Iím officially injured and will be taking this week off from training. This will give me nearly 2 weeks until I have to do squats and deadlifts again so hopefully Iíll be fully recovered by then. My body is definitely due for a break to Iím looking at this in a very positive light.

I did find my incapacitation hilarious yesterday but today itís proving to be a little more annoying!

Until tomorrow!

Bionicle
09-08-2009, 01:53 AM
Weight: 140.5lbs
Daily calorie intake approx: 2050 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: MAINTAINANCE

Weighed in at 140.5lbs this morning. Iíve no idea why the 0.5lb increase. My diet yesterday was both clean and well below what I have been eating for the last few months. Who knows!

My lower back is still painful but it is better than yesterday, if only slightly! Iíve still got pain in my legs from my leg set on Sunday so I clearly had a good workout, despite the injury.

My break from lifting will end on Sunday when Iíll be back on my bulking diet. Canít wait!

Until tomorrow!

Bionicle
09-09-2009, 01:44 AM
Weight: 139.5lbs
Daily calorie intake approx: 2050 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: MAINTAINANCE

Weighed in at 139.5lbs this morning, a 1lb drop since yesterday. Again Iíve no idea why. My diet and amount of exercise was the same as the day before but one day I go up by 0.5lb and one day I go down by 1lb. Anyway, I am of course pleased. It means that I should at least be able to maintain my current weight which is the objective for the week.

My lower back is definitely better than yesterday but still has some way to go before being fully recovered. Today should be chest and triceps however I think those muscle groups are going to enjoy a week off and feel better for it next week.

Until tomorrow!

Bionicle
09-10-2009, 01:05 AM
Weight: 139.5lbs
Daily calorie intake approx: 2050 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: MAINTAINANCE

Weighed in at 139.5lbs again this morning. It looks like Iíve got ďmaintenanceĒ sorted!

My body is slowly recovering but with only 3 days left before training starts again it doesnít have long!

Until tomorrow!

Bionicle
09-11-2009, 01:27 AM
Weight: 140lbs
Daily calorie intake approx: 2050 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: MAINTAINANCE

Weighed in at 140lbs again this morning. I had a very physically active day yesterday and I had an extra 40 cals to compensate but, as always, my body reacts by retaining 0.5lbs of water!

My back is much better today! I didnít even remember that I had an injury when I got out of bed. Iím now beginning to think about my training again and, more to the point, what caused my injury in the first place. As Iíve said it came on gradually during my squats and deadlifts so maybe it was down to bad form. Iím going to lower my weights for squats next time round and see if that helps but I donít have to worry about this until next Saturday when my next leg set is due.

Until tomorrow!

Bionicle
09-13-2009, 02:33 AM
Weight: 139.5lbs
Daily calorie intake approx: 2300 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 139.lbs again yesterday despite increasing my calories by 100.

I did my first training session since my week off this morning. I could still feel the stiffness in my lower back but it has just about completely healed now.

So I did Arms and Abs and Iím back on my bulking Ė well nearly Ė Iím pushing for 2300 today to be on 2400 for tomorrow.

Until then!

Bionicle
09-14-2009, 01:02 AM
Weight: 139.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 139.lbs again this morning so Iím write on track to continue my bulk without anymore ďbulkĒ.

I had a few foods thrown at me yesterday but I balanced my diet intake accordingly whilst aiming for 2300 which seemed to work very well. So Iím now back on 2400 for the foreseeable future.

No training until Wednesday now when Iíve got my favourite Ė chest and triceps.

Until tomorrow!

Bionicle
09-15-2009, 01:11 AM
Weight: 140lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 140 this morning although the scale was a little undecided between this and the lower measurement.

It feels good to be back on my bulk again. I feel like Iím, once again, making progress.

My arms and abs are still sore from Sundayís training session. I must be getting old!

Until tomorrow!

Bionicle
09-16-2009, 01:19 AM
Weight: 140.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 140.5lbs this morning. If it goes up to anywhere near 141 this week Iíll cut 100 cals again.

Iíve got my Chest and Triceps this afternoon Ė canít wait!

Until tomorrow!

Bionicle
09-17-2009, 01:16 AM
Weight: 140lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 140lbs this morning. Good! I was a little concerned that my body would start piling on the pounds again but it looks like Iím right back on track for a weekly 0.5lb increase!

I had a punishing Chest and Triceps day yesterday and ended up pinned under the bar again. I donít mean to but I just like to push myself as hard as poss and without a spotter this is the inevitable result!

Until tomorrow!

Bionicle
09-18-2009, 01:32 AM
Weight: 141.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 141.5lbs this morning! Thatís a 1.5lb increase since yesterday!!! I canít think why, I really canít.

My calorie intake was about average yesterday although the types of food I ate was a little different as it was my eldestís birthday so I had some cake instead of my afternoon porridge, but I think the possible cause is a very salty meal presented to me by my wife which may have been active in retaining a lot of waterÖ maybeÖ who knows!

Until tomorrow!

Bionicle
09-19-2009, 02:39 AM
Weight: 141lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 141lbs this morning, a 0.5lb drop since yesterday which was just as surprising as the previous dayís 1.5lb increase. Why? Because my wife presented me with the largest, most unhealthy salt drenched pizza for my evening meal followed by cheesecake.

Good grief!

Considering my injury two weeks ago I had an excellent Legs and Back session this morning. Iím now fully recovered and apart from a longer warm up session and 10% less weight for my squats, everything else was as before.

Iím now exhausted.

Until tomorrow!

Bionicle
09-20-2009, 02:28 AM
Weight: 142lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 142lbs this morning. Nothing wrong with the number of calories yesterday, just the type of food was a little off. It was my eldest sonís Birthday Party yesterday and I had 1 piece of his cake Ė not bad for such an event. Anyway Iím way off my weight targetÖ again!

Good Arms and Abs this morning. Next week itís photo time again!

Until tomorrow!

Bionicle
09-21-2009, 01:26 AM
Weight: 141.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 141.5lbs this morning. Boy did I eat some crap yesterday! I guess itís the sort of food most people eat all the time but it really was utter rubbish. Iíve been eating badly for the past few days now Ė purely because of my sonís birthday Ė but thatís about to change and itís back to normal again!

Until tomorrow!

Bionicle
09-22-2009, 03:48 AM
Weight: 141lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 141lbs this morning which I do and donít deserve. I had a physically exhausting day but ate some high sugar food during the course. Anyway at least my weight is a little more on target now.

I feel stiff all over at the moment but everything starts again tomorrow with Chest and Triceps.

Until then!

Bionicle
09-23-2009, 03:02 AM
Weight: 141lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 141lbs again this morning which, again, I donít deserve. I seem to be going through a Sugar Craving phase at the moment which attacks me in the evenings. I know why of course. The various sugar laden cakes I had during the course of my sonís birthday celebrations have re-kindled my sugar addiction. I doesnít seem to be increasing my weight though which is surprising.

Iíve just done my Chest and Tricpes session, so thatís done until next week!

Until tomorrow.

Bionicle
09-24-2009, 01:03 AM
Weight: 142lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking

Weighed in at 1421lbs this morning Ė thatís a 1lb increase since yesterday. I really must buy some more accurate scales.

I had a good Chest and Tricep session yesterday, nothing to write home about but worth noting in my journal.

Until tomorrow!

Bionicle
09-25-2009, 01:14 AM
Weight: 142lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Weighed in at 142lbs again this morning.

Diet was perfect yesterday and for the first time in a week I had no additional sugary treats. Hopefully it will now be easier to abstain.

Until tomorrow!

Bionicle
09-26-2009, 01:44 AM
Weight: 141.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Weighed in at 141.5lbs this morning.

Diet was again perfect yesterday which wasnít a problem for me. Now I just need to survive the weekend.

Iíve got Legs and Back now. Here we go!

Until tomorrow!

Bionicle
09-27-2009, 10:19 AM
Weight: 142lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Weighed in at 142lbs this morning.

Good legs and back yesterday and good arms and abs this morning. No more training now until Wednesday.

Until tomorrow!

Bionicle
09-28-2009, 02:32 AM
Weight: 142.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Weighed in at 142.5lbs this morning. Still gaining too much too quickly on a regular basis so Iím going to cut down another 100 calories. Not sure from where yet but Iíll think about it today.

Until tomorrow!

Bionicle
09-29-2009, 01:11 AM
Weight: 142lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Weighed in at 142lbs this morning. Iíve reduced my simple sugar intake slightly hoping that this will help slow things down a little. The main problem is, as always, an abundance of fresh, home made cake, which I always enjoy but canít have when Iím cutting, so Iím enjoying whilst Iím still bulking. I am in control of my diet so Iím quite happy.

Until tomorrow!

Bionicle
09-30-2009, 01:16 AM
Weight: 143lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Weighed in at 143lbs this morning. That?s a 1lb increase since yesterday. Again I?ve no idea why. My diet was spot on yesterday with slightly less sugar than normal. I?ve given up trying to work out why these sudden fluctuations in wieght. I just get on with it.

I?ve go Chest and Triceps this afternoon ? and then it?s end of month photo time! I?m sure the difference between this month and last month with be difficult to see but I am making good, steady progress.

Until tomorrow!

Bionicle
10-01-2009, 01:18 AM
Weight: 143lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Weighed in at 143lbs again this morning. I seem to have picked up a slight cold from my children and was awake half the night suffering both from a blocked nose and sore chest from the previous Chest and Ticeps session. I had a hot chocolate drink at about 3AM so my weigh in would have been slightly out.

I was very pleased with my photo yesterday. It looks like Iím making good progress despite the fact that I am putting on more wieght more quickly than I had initially planned.

Until tomorrow!

Bionicle
10-02-2009, 01:21 AM
Weight: 142lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulkings
Current Objective: To Gain 0.5lbs a week up to 154lbs

Back down to 142lbs this morning. I did feel that 143lbs was a little off so hopefully Iíll be able to stablaise at this level for a few days.

I still have a cold although it has become slightly worse and kept me up half the night again. Iím now hoping that it wonít impinge upon my weekend of training!

My chest and triceps are still sore from Wednesdayís session. I must admit I think it may have been my best training session to date, mainly because I was able to lift heavier and I was just able to complete final reps that would have normally left me pinned under the bar.

Until tomorrow!

Bionicle
10-03-2009, 05:24 AM
Weight: 141.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Down again to 141.5lbs this morning. I wasnít expecting that and the only explanation I have is that I didnít get up until 8.30am, but that is quite normal for a Sat and Sun these days. I really donít mind as it puts me right back on track for my planned 0.5lb weekly increase (over a 4 week period).

I completed my Leg and Back set this morning but it certainly was a struggle. Iíve been suffering from a slight cold recently so I knew it would sap some of my energy so I had an extra large bowl of porridge beforehand and a protein drink with extra chocolate powder half way. I finished but with NO energy remaining and lay on the bench for 10 minutes afterwards just trying to rouse myself!

Arms and Abs tomorrow.

Until then!

Bionicle
10-04-2009, 03:27 AM
Weight: 142.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Up again to 142.5lbs - a 1lb increase on yesterday. Again I've no idea why.

I had a good day yesterday, health wise, as, after a grueling leg and back set we all went to fly a kite in high winds just down the road. The park we went to is like a narrow tree-lined corridor which channeled the wind into a swirling vortex. Not great for kite flying but great exercise as I had to constantly run about trying to keep it out of the trees. Good fun!

I've just had a blistering arms and abs set so no more training now until Wednesday.

Until then!

Bionicle
10-05-2009, 01:13 AM
Weight: 143.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Up again to 143.5lbs - a 1lb increase on yesterday - again!. I?ve given up trying to work out these large daily fluctuations. My diet was spot on yesterday and I spent a vigerous 2 hours weeding our drive by hand.

My lower back is feeling a little painful this morning (as is the rest of me!) but nothing serious and it should be gone by Wednesday in time for my next training session.

Until tomorrow!

Bionicle
10-06-2009, 01:04 AM
Weight: 142.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 12%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Down again to 142.5lbs. Up, down, up, down. Of course the general trend is up, so Iím always going in the right direction. All I know is that the longer I can keep going on this bulk, the more gains Iím going to make!

My lower back is still feeling a little delicate and Iím walking everywhere a little more uprightly than usual, but itís better than yesterday so Iíll definitely be OK for my Chest and Tireps tomorrow.

Until then!

Bionicle
10-07-2009, 02:16 AM
Weight: 142lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 13%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Down again to 142lbs. Iím finally managing to consistently average a 0.5lb weekly increase (just!) which is why it never seems that Iím gaining any weight these days. Well I am but it can only be seen when you look at the month as a whole. This time last month I was weighing in at around 140lbs.

I spent a long time yesterday thinking about my training schedule. Iíve been wanting to separate out my Squats from my Deadlifts for a while now. I would like to have a really good compound exercise at the start of each workout, mainly to ensure I get a decent amount of cardio activity three times a week (I donít go running anymore) but also to help even things out and make my current Leg and Back day slightly less exhausting.

So Iíve changed my splits and will now be trying the following (Iíve also included my current plate weights for each exercise):

Wednesday PM Ė ARMS AND BACK
Deadlifts Ė 62kg
Dumbbell Shrug Ė 50kg
E-Z Bar Curl Ė 33.5kg
Closed Grip E-Z Bar Cur Ė 30kgl
Rerverse Wrist Curl Ė 10kg
Forward Writs Curl Ė 27kg

Saturday AM Ė LEGS AND ABS
Squats Ė 40kgs
Standing Calf Raise Ė 77.5kg
Crunches Ė 10kg
Decline Reverse Crunch Ė 1kg
Leg Extensions Ė 35kg

Sunday AM Ė CHEST AND TRICEPS
Bench Press Ė 35kg
Closed Grip Bench Press Ė 22kg
Inclined Bench Press Ė 17kg
Butterfly Bench Press Ė 40kg
Tricep Curl - 16kg

This new routine will allow me to kick off each session with a strong Compound Exercise;

Wednesday - DEADLIFTS
Saturday - SQUATS
Sunday - BENCH PRESS

I think itís going to work well for me.

If our current family financial situation can maintain itís current stability Iíll be buying myself a new home gym for Christmas. Iíve totally maxed out on my current system but Iím hoping it will be able to hold itself together for another 3 months (?!?).

Iím VERY excited about this! Iíve already been waiting nine months so only another three to go!

Itís not going to be a flashy upgrade as it should only cost me around £200 including delivery. Iím hoping to get a free weight commercial apparatus that will allow me to make serous increases on Leg Extensions and Butterfly Press whilst giving me a few more exercise options including Weighted Bench Press, Lat Pull Downs and Dips.

Space is a real issue for me so the new system has to fit into the same area as my current system. Also it canít be seen to dominate the entire room. It forms part of our main living area, so having a giant Power Cage at the end of the room is not really an option. Apart from the price it would look rather silly!

What Iím hoping to buy should be low enough to hide discreetly behind the dining table for when we have guests around.

Until tomorrow!

Bionicle
10-08-2009, 01:42 AM
Weight: 143lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 13%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

143lbs today, up 1lb from yesterday, and Iím estimating that Iím now up to around 13% body fat.

I had a good Chest and Triceps session yesterday which will be the last time I do this on a Wednesday. The next time will be this coming Sunday, so quite an onslaught for my chest this week!

Saturday Iíve got Legs and Abs but wonít be deadlifting again until next Wednesday.

Having reflected on my new training cycle last night Iím really confident that Iíve made some good decisions and Iíll be able to bolt on some additional exercises when I get my new home gym set up.

Until tomorrow!

Bionicle
10-09-2009, 01:46 AM
Weight: 143.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 13%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Weight up again to 143.5lbs this morning. No idea why. Diet was spot on yesterday and has been for a while now. However my graph posted yesterday does show that Iím managing to follow the correct projectory, for the last 4 weeks at least, itís just the occasional upward surge that messes it about.

My new routine starts on Saturday with Legs and Abs. Not having to do Deadlifts immediately after my Squats is going to be quite a relief and will help to push me harder on all the other exercises.

Until tomorrow!

Bionicle
10-10-2009, 03:56 AM
Weight: 143lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 13%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Weight down to 143lbs today.

This morningís new split, Legs and Abs went exceptionally well. The problem I had with my old split, Legs and Back, was that the two muscle groups were just too big to hit on the same day and I was really struggling to find the energy to complete each set with 100% commitment.

My new split seems much more manageable and, although tough, wasnít OTT.

Iím debating whether or not I should do Chest and Arms tomorrow. If I do it would only have been 3 days since I did my chest last and I really donít want to force an unnecessary injury. I think I will but with the intention of holding back a little on the old bench presses.

I cheated with cake yesterday evening but cut out 2 meals so my calorie intake was probably about right. Itís not good though as Iím very much aware of my sugar addiction. The last thing I want to do is set that off again!

Until tomorrow!

Bionicle
10-11-2009, 02:08 AM
Weight: 143lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 13%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Weighed in at 143lbs again this morning. Are rare piece of consistancy.

Further to my thoughts yesterday Iíve decided to do my Chest and Triceps today, but not until this afternoon. If I donít do them today then they wonít be touched for over 10 days, which is too long. The muscle groups felt fine yesterday so Iím sure theyíll be albe to rock ní roll by this afternoon.

Calorie intake spot on again yesterday despite having some more of the wifeís cakes.

Until tomorrow!

Bionicle
10-12-2009, 01:15 AM
Weight: 144lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 13%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Up to a new high for the year of 144lbs this morning. Only 10 more lbs to go!

I eventually got my Chest and Triceps done yesterday. I nearly had to put it off to today but managed to find the time. Iíve included the Military Press into this routine which unexpectedly wiped my triceps out and leaving me having to reduce the weight for my last tricep set just to get it over my head.

No more training until Wednesday now when I have my new Arms and Back incorporating the dreaded Deadlifts!

I ate my first Big Mac in about 5 years yesterday. If you asked someone to invent food made entirely of plastic ingredients this would be exactly what theyíd come up with.

Until tomorrow!

Bionicle
10-13-2009, 01:14 AM
Weight: 143lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 13%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

Back down to 143lbs this morning.

Iíve gone and caught a rather bad cold! Another little present from my children and what happens when they start back at school. Iím supposed to be training tomorrow but Iíll have to see if Iím up to it.

Until tomorrow!

Bionicle
10-14-2009, 05:07 AM
Weight: 141.5lbs
Daily calorie intake approx: 2400 calories over 7 meals a day
Current Body fat percentage reading: 13%
Training Phase: Bulking
Current Objective: To Gain 0.5lbs a week up to 154lbs

A massive drop down to 141.5lbs this morning. I really was quite ill yesterday and eventually skipped three meals and replace these with copious amounts of water.

I slept much better last night and feel well on the road to recovery, however training today is not going to happen. I feel Iím getting enough exercise by just lifting myself out of a chair!

Iíve already missed one small meal today but canít see why I should have to miss anymore.

Until tomorrow!