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TheGimp
10-29-2003, 11:11 AM
Erm. Welcome to my journal?

Some background info. 20 years old. Male. 5' 5". 141.8lbs. 15.0% bf. (Well according to the old tanita). Been training about 6 months properly, another 6 prior to that without having much of a clue, but weight lifting remains a learning experience. Vegetarian diet. Here's a link to some pics taken back in april/july:

http://www.wannabebigforums.com/showthread.php?s=&threadid=32949

There are some more recent ones hidden in the bowels of the members pics forum but I'll let you find them yourselves as they don't show much (any) progress from those. Which brings me to my current goals, basically to reduce my bf without losing much, if any, weight, thanks to eating clean and enough cardio. Hopefully you guys can give me some pointers and maybe I'll even teach some of you a thing or two myself :D

I'll post details of my routine and diet later, now its time to hit the weights!

drew
10-29-2003, 11:29 AM
"The gimp's sleeping"

:spam:

Saint Patrick
10-29-2003, 11:45 AM
Good luck making gains w/ the veg. diet.

Scott S
10-29-2003, 11:59 AM
Yeah. It would be so tought for me to get enough protein if I couldn't have meat and dairy.

TheGimp
10-29-2003, 12:10 PM
My routine is based loosely on WBB3. Here it is with my current lifts. Kgs (lbs).

Mondays (Chest and back)

Dumbell Incline Bench Press 3x18.5 (41) 9x17.5 (38)
Barbell Bent Over Row 6x32.5 (72) 10x32.5 (72)
Barbell Shrug 6x65.0 (144) 10x55.0 (122)
Sumo Deadlift 6x75.0 (166) 10x65.0 (144)

Wednesdays (Legs and abs)

Barbell Straight Leg Deadlift 6x55.0 (122) 10x50.0 (111)
Dumbell Squat 6x23.5 (52) 10x20.0 (44)
Barbell Lunge 6x25.0 (55) 10x22.5 (50)
Babell Standing Leg Calf Raise 6x17.5 (38) 10x17.5 (38)
Weighted Crunch 10x2.5 (5) 10x2.5 (5)

Friday (Bis, Tris and Shoulders)

Barbell Behind Neck Press 6x30.0 (66) 10x25.0 (55)
Dumbell Reverse Wrist Curl 6x5.0 (11) 10x5.0 (11)
Dumbell Lying Lateral Raise 6x6.0 (13) 10x4.5 (10)
Dumbell Hammer Curl 6x17.5 (38) 10x16.0 (35)
Barbell Upright Row 6x35.0 (77) 10x35.0 (77)
Barbell Close Grip Bench Press 6x35.0 (77) 10x32.5 (72)
Barbell Curl 6x30.0 (66) 10x25.0 (55)

I have just got myself some hand grips, I'm thinking I'll do grip work on leg day for no particular reason :confused: . I also a "door gym" - a chinning bar which doesnt need to be screwed into the frame - so I can add some pullups or whathaveyou to back day.

on Mondays in the evening I also do Wushu training and my "cardio" for now consists of walking to university Tue, Wed, Thur and Fri, which takes 30 mins each way. If things aren't going to plan I will sign up at the uni's fitness gym and do some HIIT also.

Squats are the main problem for me. I work out at home so I don't have a rack or someone to assist me getting the bar on my back which means I'm limited to what I can clean off the floor, which is substantially less than what I (suspect) I could squat. So at the moment I am doing dumbell squats, the alternatives would be barbell hacks, or just doing squats and concentrating on building the upper body strength to get enough weight onto my back, what do you guys think?

TheGimp
10-29-2003, 12:24 PM
Ok now my diet for all you non believers.

I don't eat the same stuff day in day out but here's a sample day:

Cals | Pro

Breakfast 432.2 | 38.18:

100g Kellog's All Bran 280 | 14
One scoop protein powder 69 | 15.6
300ml Soy Milk 83.2 | 8.58

Meal 2 653 | 39.51

Ramen 308 | 10.56
Cauldron Foods Marinated Tofu 345 | 28.95

Preworkout Shake (One scoop protein, one scoop dextrose) 221 | 15

Postworkout Shake (Same again) 221 | 15

Meal 3 892 | 36.2

100g Whole Wheat Pasta 320 | 12
1 tbsp Walnut Oil 120 | 0
Jar of red sauce 297.5 | 3.5
Quorn "meatballs" 154.5 | 20.7

Pre Bed Shake (One scoop protein, 2 tsps flax oil) 148 | 15

TOTAL: 2567.2 cals 158.89 protein

That's around about my cals required for maintenance.

TheGimp
10-29-2003, 12:30 PM
Here's some info on what quorn is, its basically a meat substitute:

Quorn is made from a blend of mycoprotein (closer to mould than fungus), wheat protein, pea protein, milk protein and egg. This makes it a high quality protein with a PDCAA score of 1.0 putting it on a par with caesin, egg and soy protein, and better than red meat. Only whey scores higher. The taste and texture are apparently very realistic, but I wouldn't know It is available in the US but only recently, although here in Europe we have been consuming it for many years. Check out http://www.quorn.com/

As far as protein powder:

I use this blend of whey, caesin and egg white available from holland and barrett:

http://www.hollandandbarrett.co.uk/labels/002131HB.pdf

It's 9.99 for 400g, servings are 21g, 15g of protein

Also there's creatine mixed in with that dextrose I take pre and post workout, and I take a tsp of l-glutamine preworkout.

But when I run out I'm going to try out Reflex's products (http://www.reflex-nutrition.com), their weight gainer (whey and maltodextrin) for pre/post workout, micellar caesin for bedtime and their creatine.

TheGimp
10-29-2003, 12:31 PM
If you bothered to read all that :thumbup:

TheGimp
11-04-2003, 03:33 PM
Not the greatest reading on the scale this morning:

142.2lbs
15.1% bf

I'll keep things as they are for the time being and if I don't get things moving in the right direction for next week then I'm off to sign up at the gym for some HIIT.

I won't bore you with a blow by blow account of my updated lifts :) but here's some highlights. Bis/Tris/Shoulders day was abyssmal, I couldn't lift jack and I dunno if that's bcoz a) I had run out of dextrose/creatine to have pre-workout b) I hadn't had much sleep the night before or c) all of the above. Luckily I managed to cope a lot better on back day, although I still lack dextrose/creatine, I made do by having a banana pre-workout. For deadlifts I managed 6x77.5kgs, which is all the weights I have, which is a nice goal to have reached. Looks like I'll have to ask santa for some more plates for xmas ;) Also tried out my chinning bar for the first time, managing a mighty 3 pullups. Hey, we all have to start somewhere :p. I also switched from normal weighted crunches to what I guess you'd call hanging crunches.

Like I said I ran out of my creatine/dextrose mix and I'm coming close to finishing my last tub of protein powder so I went ahead and ordered those Reflex products I was talking about, after getting a response from them informing me that all of their whey products and their creatine were suitable for vegetarians.

After posting my diet I figured it could do with some cleaning up. I was most concerned about the total lack of fresh fruit and veg. Some of my new meals are: salad with quorn pieces, beans and olive oil, casserole with quorn and lentils and lunch now consists of quorn slices sandwich, 50gs almonds and an apple.

TheGimp
11-12-2003, 01:43 AM
12/11/03

Had an appalling scale reading of 140.4lbs 15.4% yesterday (I guess I was dehydrated after wushu training on monday evening) so I delayed my weekly update to get a new one this morning, which was better, but still very disappointing - 143lbs 15.5%. Desperate for a reading more in the right direction I even whipped out the callipers but they mocked me with a reading of 18%.

As far as training goes it was also a disappointing week. Leg day was fine, but once again I struggled on bi/tri/shoulder day despite dropping some weight after last weeks performance and concentrating more on form. Back day was ok, but not great.

Finally got my new protein, turns out when I finally got round to emailing them a week after putting in my order that they hadn't even processed it. (I ordered from www.affordablesupplements.co.uk ). It tastes good, mixes well, the only problem I have with it is a serving is not a single scoop - e.g. for the caesin a serving is "3 heaped measures". This makes things a bit of a pain in the arse.

Well my plan of action is to go sign up at the fitness gym today (altho not actually do any cardio - it's leg day today) and to start taking scale readings on both friday and tuesday so I can react quicker if things aren't going well and I don't have to worry so much about whether a result is anomalous or not.

TheGimp
11-19-2003, 06:18 AM
19/11/03

I was going to say I was quite disappointed with today's scale reading - 141lbs 14.9% - but then I realised that was a drop of 0.6% bf from last week. The reason for the disappointment is that of the 1.2lbs lost 0.5lbs were fat and 0.7lbs nonfat, which is not a great ratio. Although perhaps I am expecting too much?

I've decided it is pointless weighing myself on tuesday as I'm invariably dehydrated from wuzu the night before, weighings will now be on monday and friday.

I managed to get things moving by finally signing up at the gym and doing HIIT on my off days including the weekend where I normally just sit around doing very little activity. I did 15 minutes of rowing with 10s sprints 20s rests. Perhaps someone could comment on whether they think that's acceptable. The other thing to bear in mind is that on the weekend days when I wouldn't normally go into university I spend 1 hour of walking to get to and from the gym. Some people might think its a little crazy doing that for 15 minutes of HIIT. And quite possibly they're right :p

I've been on my current lifting routine for 6 weeks and I think its time for a change. I've been reading up on HST and will give that a go starting next week. The remaining two lifting sessions this week will be for trying out exercises and determining my 15/10/5 rep maxes. I will lay off the HIIT while getting used to HST so that I don't have too many variables to consider when seeing if my weight goes up or down.

Sometimes I feel like I'm talking to myself :D

TheGimp
11-24-2003, 05:00 PM
24/11/03

140lbs 14.7%. Thats a loss of about 0.4lbs fat, 0.6 nonfat which again is a ratio I feel could be improved. I actually want to reduce my bf% by increasing lbm with minimal fat, rather than weight loss, but I'm not sure if thats possible.

Started HST today. I do a set of:

Squats
Military Presses
Concentration Curls
Flies
Shrugs
Deadlifts
Calves
Hammer Curls
Triceps
Abs

On Mon, Wed and Fri. I also do pullups but as I've just started those and can barely manage 4 reps at bodyweight I can't do them in a "hst form". My lifts today were so small as I'm working my way up to my 15 rep maxes (which themselves are small) over the next 2 weeks.

Can't wait til friday's weigh in to see how I progress.

TheGimp
11-30-2003, 10:58 AM
30/11/03

Awesome reading on friday - 139.6 lbs 14.2%. That means I lost 0.7lbs of fat and gained 0.4lbs of nonfat!! The only slightly disappointing aspect is dropping below 10 stone but at least I didn't lose any lbm. HST is going well, even with the pathetically low weight I'm using at the moment doing 15 reps still gets me a great burn and I know that doesn't mean jack, but it feels great :)

Now for the bad news, I went down to Southampton for the weekend for a friend's 21st birthday, which involved far too much alcohol and food that was less than nutritionally sound (but tasted great :p). I think if anything I underate and will end up having lost some lbm. I'm also sceptical of friday's reading, seems a little too good (amazing!) to be true ;) So I await tomorrows weigh in with trepidation...

TheGimp
12-06-2003, 02:51 PM
06/12/03

It's all going to sh!t. Monday's reading was 139.0 lbs 14.2% bf -0.1lb fat -0.5lb nonfat. Which was actually not too bad considering the weekend I'd had. Then thursday night I was completely exhausted and went to bed a lot earlier than normal. As a result of this I realised about half an hour before I went to sleep that I needed to find an additional 600 calories from somewhere, in addition to my prebed shake. I might add that this was after having a big dinner of pasta, beans and "meatballs" as I had neglected to eat enough during the day. Plus I hadn't taken a crap :) I went to bed feeling extremely bloated.

So friday's weigh in was 139.4 lbs 14.6% bf +0.6lbs fat -0.2lbs nonfat. That reading is highly suspect because of the previous night's eating activities. I took two fairly large craps that day. :p

I popped home for the night which is always difficult in terms of diet because my family's food supplies 1) lack high protein foods 2) contain lots of tempting empty calorie foods like cookies, ice cream, chocolate bars, poppadoms 3) only have processed carbs like white bread/pasta. Plus there's a vegan chinese buffet opened just across the road, I mean literally opposite my house, so I *had* to eat there.

I had been hoping to pop on on friday after weighing and say "Don't worry lads I'm back on track". Unfortunately it seems like everything is conspiring against me at the moment. Also I'm starting to think I don't really want to continue my trend of losing weight as I don't think I really have enough muscle to cut down to, but I'm terrified of increasing my bf.

In real life terms things are starting to get hectic too. I have a job interview on Monday, and exams starting next week, plus going home for xmas will be difficult on the training because of the reasons I stated above about the kind of foods my family tempt me with, the lack of exercise from not having to walk to and from uni every day, and lots more going out and drinking.

TheGimp
12-12-2003, 05:07 PM
12/12/03

Weights gone all over the place. Monday was 138.6 lbs 14.7% -0lbs fat -0.8 nonfat which is not exactly the kind of results one's looking for :) Today was 139.0 lbs -0.2lbs fat +0.6lbs nonfat. Far better. Its proving to be very difficult tracking progress when the BF reading is influenced so heavily by hydration and my crapping schedule, but I think its safe to say I've been making some progress as I'm yet to get back to or over 15%. Even ignoring the BF reading, the weight is still pretty variable. However, a pre-shower admire-myself-in-the-mirror test seemed quite favourable. I don't want to jinx things but I think that even my pecs might be growing after 9 months of lifting. I'm now halfway thru the 6 week HST cycle building up to my 5 rep max and its been a refreshing change from a more traditional split.

I upped calories to 2700 a day (ish) in an attempt to stop my weight loss, but it seems its too early to see any impact.

Real life, got the job \o/ now all I need to do is get thru my exams next week...

TheGimp
12-22-2003, 05:33 PM
23/12/03

I think my scale hates me. I know I hate my scale. Today's reading was 137.4lbs 14.3%. My weight is all over the place and yet my bodyfat stays pretty much the same. The thing is, just by looking in the mirror I think I can see an improvement, but the numbers just don't add up. So I've decided to basically ignore the bodyfat reading for now and take the "opportunity" offered by being at home for xmas to try to put on some weight.

First day of building up to 5 rep maxes, was a pretty good workout, but I remembered why I haven't done military presses in a while - the ceiling at home (in the cellar) is too low for them! It was also colder than a witch's teet, I ended up with very numb fingers.

In real life, got through my exams but I think they went pretty badly. I'm not going to find out the results until next august which is a bit of a disappointment. I'm just glad I have the opportunity to relax for a bit now.

TheGimp
01-03-2004, 12:07 PM
03/01/04

So the christmas break is coming to a close. I've just finished 2 weeks of 5 rep maxes and have decided not to do 2 weeks of negatives/2 rep maxes/whatever and instead take a week off before starting at 15 reps again with a new HST cycle. So what have 6 weeks of HST gotten me? I started at 140.0 lbs 14.7% bf and ended at 140.2 lbs 15.1% bf which means I've managed to gain 0.6 lbs of fat and lose 0.4 lbs of nonfat. Hoo-****ing-ray. Numbers aside, I think there's a slight visual improvement (hard to tell when you stare at yourself in the mirror every day ;)) particularly with triceps and, to a lesser degree, pecs.

I've decided my main goals for the time being are to focus on my chest and my ability to do the splits. The former is an area I've always been lacking in and I think it would help to offset the feeling of having a "belly" if my chest stuck out more than my abs did. The latter is something I've got into since starting martial arts classes (wuzu) and I've been adding a comprehensive lower body stretching routine to my previously minimal warm-up. For a time I was doing it on off days too but found it hard to keep myself motivated and progress was not particularly forth coming. Once I am back at university it should hopefully be easier to get back into the routine.

The first time I posted pics was in april/may last year so the time for one year progress pics is fast approaching. At the moment I'm worried there won't be a noticable difference :p

Hope everyone had a good christmas and new year and best of luck to you in this year's endeavours. :thumbup:

TheGimp
01-06-2004, 04:32 AM
06/01/04

So I decided to buy a copy of the Ultimate Diet 2.0 (www.bodyrecomposition.com if you're clueless). I thought it wasn't going to be much use to me on a vegetarian diet (low carb part) but after having a bit of a read it sounds do-able and I'm going to give it a go. I kinda feel maybe I'm giving up on HST too early but I made virtually no progress in 6 weeks. I'm thinking thats probably not down to the training regime but more due to the diet, which of course UD2.0 takes care of ;) So I'm spending this week sorting out exactly what I'm going to be eating and next Monday the nightmare begins :)

TheGimp
01-12-2004, 03:49 AM
12/01/04

I can't believe it but I forgot to take a scale reading today. I guess I'll have to take one tomorrow. Here's my diet plan for the next few days: (I wish I had some formatting skillz)

Food Calories Protein Carbs Fat

50g Almonds 289 10.6 9.85 25.3
1 Scoop Caesin 52.8 12 0.6 0.231
1 Tsp Flax Oil 45 0 0 5

150g Quorn Pieces 154.5 21 8.7 3.9
Broccoli (1 head) 99 13.2 5.4 2.7
Olive Oil 120 0 0 13.3

50g Almonds 289 10.6 9.85 25.3
1 Scoop Caesin 52.8 12 0.6 0.231

8 Linda McCartney Sausages 704 64.8 24 38.4

2 Scoop Caesin 105.6 24 1.2 0.462
2 Tsp Flax Oil 90 0 0 10

Which comes to 2000 calories 168.2g protein and 60.2g carbs (and 124.9g fat).

I still can't believe I didn't take a scale reading, how am I supposed to evaluate progress? :confused: I'll have to make do with tomorrow's, hopefully it will not be too influenced by today's eating and lifting habits.

TheGimp
01-19-2004, 04:05 AM
Summary

Well it's been a week of UD2 and quite a challenging one at that. As you may have gathered from my last post I don't have a scale reading from last monday, and I seem to have discarded the one I took on Tuesday in a fit of rage. Suffice to say it wasn't great, low weight, high bodyfat. The one from today is 140.2lbs 14.4% bf which although I don't have last week to compare it to, is a pretty good reading for me based on those I took during my HST regime. So, so far so good but lets see what happens next Monday morning.

As you may have noticed I've actually put some effort into the formatting this week, in the vain hope that it will make my info easier to digest and more people will want to read it ;) Comments and suggestions are welcome, although i won't hold my breath :p

Diet

I got pretty bored of almonds (trying not to gag on them as I type) so I replaced a few of the 50g-almond-and-a-caesin-shake meals with a couple of quorn burgers topped with 50g of half fat cheese. Which has the following breakdown:

Calories Protein Carbs Fat
288 33.3 8.8 13

So, the same cals but more protein, marginally less carbs and less fat but quite a lot of it is saturated (as opposed to the mono goodness of the almonds). But it's nice for a bit of variety.

During the low carb part of the week I went into ketosis judging from the smell of my urine which I'm pretty proud of achieving on a vegetarian diet while meeting the high protein requirements, but I guess in hindsight it's not that amazing if you have enough protein shakes :p

Needed a bit of a pick me up by Thursday (have 9am starts for most of the week which is not something I'm used to) so I decided to try some of that sugar free red bull, pretty tasty but caffeine keeps me up all night :D

Training

Not a whole lot to say here. The high volume part of the training was pretty devestating, this week martial arts classes are starting on Monday which I think will be pure hell after the first glycogen depletition workout and low carb calorie restriction, may have to slightly increase calories on a Monday but I'll see how it goes.

The one place I think I could have improved was the power workout on Saturday, for some of the lifts I don't think I was pulling as much weight as I could have.

Still struggling with the splits. I find stretching really hard :(

Real Life

Was back at uni this last week. This term is shaping up to be pretty good, taking courses on Bioinformatics, Robotics and Graphics, and I'm forced to take one in Management. I've also been helping out teaching some of the labs because I'm thinking of doing a phd and well they get you to do that kind of thing :p Plus I get paid 10 an hour for telling people how much they suck. It's been a pretty fun experience so far.

Just finished reading Terry Goodkind's Stone of Tears, ace book, now I'm desperate to go buy the next in the series :p


Man that looks like a lot of useless information. I hope *someone* will take the time to read it :p

Saint Patrick
01-19-2004, 04:09 AM
I buy Blue Diamond Smoked almonds and they taste great. Plain unflavored almonds are pretty bland though.

TheGimp
01-26-2004, 09:33 AM
Thanks for the heads up SP, I'll have to see what's available over here.

Summary

It's days like these that I wonder why I even bother. 139.8 lbs... 14.8% bf. Which means I've managed to lose almost a pound of non-fat mass and gain half a pound of fat. I'm guessing my Tanita is just wrong. I'm hoping. It has to be. Hard to tell from the mirror, not really a noticable difference but then I guess there wouldn't be. If I had to say I'd say visually its an improvement and definitely not as bad as the numbers make out.

The worst thing is I started having chest pains again today. I haven't had these in over a year I guess, they're what drove me to give a sh!t about my body in the first place. Today it was only very brief and didn't really take hold but obviously it's very disturbing.

I'll give UD2.0 its 6 weeks (that's another 4 more) and see where I'm at then.

Diet

Didn't smell like I was in ketosis nearly as much this week, maybe I wasn't even last week and I've just completely misjudged. Been trying to find reasons for my less than desirable results in my diet but not a lot has changed from last week, had red bull a couple more times (damn I'd forgotten how good it tasted) and had different carbs for the load (just different bakery goods, this week it was mainly bagels and potato cakes) other than that not a lot has changed.

The weak point in my diet is most likely the weekend where I'm basically eating whatever I want provided I meet my calorie and protein requirements which was most likely what was letting me down before UD2.0.

Training

Added some weight to the power workout but I'm still not sure its enough. Sure it's a struggle and everything but with only 3 reps I feel like I'm finished before I got started and could have managed more.

Wuzu sucked, not sure if it was because of the glycogen depletion or not but I couldn't do anything right. I'm thinking of giving it up, not just because of the difficulty in combination with UD2.0, but because one of my main reasons in taking it in the first place was to meet some new people and I've failed to do so. This week's session was cancelled and it was such a relief... at the same time however I wonder if this is some kind of test of my faith, separating the men from the boys etc. :hide:

Real Life

Got a group project I've been working on for the last few months which is supposed to be finished by friday so that's been taking up quite a bit of my time. I'll be glad when its out of the way. Teaching sucked, I know less than the students and the materials I've been given are pretty inadequate. Robotics was cool, we spent almost the entire time playing with Lego :D

Just finished Blood of the Fold, Temple of Winds here I come.

TheGimp
01-27-2004, 12:39 AM
I've been reading lyle's forums at bodyrecomposition.com and feel a lot better about things. In particular he talked about fat loss being preceded by fluctuations in hydration and also that there could be a few weeks delay before the fat really starts coming off.

Still doesn't explain the chest pains however. I'm at a loss to explain why they would come back now. Could just be a fluke I suppose, will have to see over the next few days.

TheGimp
02-03-2004, 12:52 AM
Summary

It's shaping up to be a tough week. For reasons that are far too boring to explain I wasn't able to do the first glycogen depletition workout on Monday so I'm going to have to do a beast 2 hour session today. For similar reasons I wasn't able to take a scale reading, but I took one on Sunday - 139.2 lbs. I'm not going to tell you the BF reading, it was good but I can't disregard the bad ones and accept the good ones :p Visually things are improving... I think. Hard to tell as its gradual, but my muscles seem bigger and my gut seems smaller. What more could you want? :)

EDIT: Haven't had the chest pains too badly (where it feels like I'm having a frigging heart attack) but I did feel some tightness over the weekend so I guess I'm not out of the woods yet.

Diet

Not a lot to say here. Dietary boredom is really starting to set in for the low carb days. I'll have to mix things up after this first cycle of UD2.0

Training

Think I'm finally getting there regarding the amount of weight to use for the power workout. Did go to Wuzu training last night, wasn't too bad. I paired up with one of the more experienced members and got plenty of tips, but I still feel like I'm one of the worst in the class. I've pretty much decided to keep up with it for this term and then stop for the year when I go off to do my industrial placement.

Real Life

Finished the group project, gave the presentation and it seemed to go pretty well. Had one question which I totally messed up though :cry:

TheGimp
02-10-2004, 03:50 PM
Summary

The two hour glycogen depletition workout last week went ok. For different reasons I had to repeat it again this week, just finished in fact, and man it was a lot more painful for some reason. I think I'm generally feeling burned out, only another 2 weeks to go for this cycle of UD2.0. The plan after that is to take a break for a couple of weeks just eating around maintenance and "standard" training and then back to UD2.0 as it seems to be working, probably increasing calories and modifying the training slightly to use it to gain some solid mass. Weight this week was 140 lbs dead on, probably just a fluctuation. Visually things are still improving (I think :D)

Diet

Don't think I'm ever going to eat almonds again after these two weeks. I'm also starting to go off the broccoli, what sucks is that the supermarket is giving me 75g extra free per pack :bang: Have they no shame?

Training

Not much to say here.

Real Life

Ditto. Wouldn't want to bore you :p

TheGimp
02-16-2004, 07:41 AM
Summary

So onto the final stretch. Just one more week to go.

Just got out of the shower and feel for the first time that there's been a real improvement. Everything seems bigger and I can tell from my belly button that I've been losing fat around the waist. Sounds a bit strange but if its happened to you, you'll know exactly what I mean :)

Diet

Friday night I was feeling ill so I went to bed pretty early, meant that my carb load didn't go that great. I'd been out for lunch with my dad, at a place called Wagamama which is kinda a Japanese noodle bar. I had this dish (can't remember the name and I can't be arsed to go to their website to look it up :p) which was wholewheat noodles, fried tofu and grilled veg in a chilli sauce and my plan had been to not actually count the carbs from it (aside from not having a clue what the nutrition of the dish actually was) to see just how far I could push things but the way I had to cut my carb load short I reckon I pretty much hit my usual target of 900 grams.

So I've been ill the entire weekend, as a result I've been eating pretty big. I don't think UD2.0 low carb will be conducive to getting better so I was hoping to be fully recovered by today, not quite there but almost. Hopefully I won't relapse. On Saturday I managed about 3k calories, Sunday a little under that. I'm going to aim for the same this weekend judging by the results.

I've been avoiding Soy like the plague recently. I used to eat it a lot but I've been reading the hype about the hype, not really sure what to believe when for example one group tells me isoflavanes are great for you, and another tells you they're toxic. I'm not saying I've made my mind up either way, I just reckon as it's questionable might as well avoid it. Obviously I had tofu on Friday, and then on Sunday I was desperate for something different to eat and I had a pack of soy dogs and some bread made with soy flour in the freezer so I had some of that.

Training

I've decided I'm not going to Wuzu training tonight due to feeling ill. Pretty happy with that decision, which again makes me question why I'm still doing it. Not sure if I will split up the glycogen depletition workout(s), like I said I don't want to relapse but I don't think I can take another 2 hour session.

Real Life


:boring:

lol. I need to get laid.

TheGimp
02-23-2004, 10:41 AM
Summary

So it's been 6 weeks of UD2.0 and I weighed in at 140.2 lbs this morning. That's pretty misleading as to my progress because I can't remember the last time I was this lean yet I've put on weight. It's pretty hard to judge how much fat I've lost and how much muscle I've gained as I've given up on regarding my tanta as remotely reliable and my skills with the callipers are somewhat lacking, but I'll give the latter method a go tomorrow morning.

Diet

Went out drinking :alcoholic on Friday night (my carb load) as I need to crawl out of my body building cave every once in a while to achieve some kind of "normalcy". Left myself about 100g of carbs and ended up having 5 or so (single) southern comfort and lemonades. Yeah yeah I know I'm not the biggest drinker even when I do make the effort :p

The plan for the next couple of weeks before I start UD2.0 again is to eat a bit above maintenance, about 2750 cals with a macro breakdown of 20pro/60carb/20fat ish. Hopefully I'll put on some mass with that and any fat gained should be quick to go once hitting UD2.0 again.

Training

For the next 2 weeks I'll be using a far more traditional routine, bis/tris/shoulders day, back/chest day and leg day. I'm going to focus on going to failure to really see what my limits are and hopefully adjust the weights (and possibly exercises) I use for the next UD2.0 cycle accordingly.

Real Life


See last week's entry.

TheGimp
03-01-2004, 08:39 AM
Summary

Weighed in exactly a pound heavier this week so right on track. After having done UD2.0 and prior to that HST, it's been good to return to a "back to basics" kinda routine, just picking 6 or 7 solid exercises for the bodypart(s) and increasing weight until I couldn't pull off another rep if my life depended on it. One more week of this and then back to UD2.0, but quite different than my first attempt. I don't think I have 6 weeks before I start my industrial placement where I think it will be extremely difficult to survive on UD2.0, so the plan is to use it til I start that and then go back to the diet I've been using for these 2 weeks along with traditional routine.

Diet

I'm not sure if the high carb diet is the cause but I've been feeling completely shattered especially towards the end of the week. Almost making me look forward to UD2.0's low carb days :) Stuck to my macro's pretty well while at the same time eating a variety of food. Over the weekend I went home and couldn't be bothered to track everything so I just winged it, seemed to go ok.

Right, so UD2.0. You might think I'd be crazy to change anything after I found something which seems to work well, but I feel like I need another go at exploring what things work and what things don't on it. Also I've had a complete u-turn on the soy idea :) The way I see it, I'll give UD2.0 a go with a diet built around soy protein sources and use it to decide whether I can still progress (and feel healthy!) with it in my diet.

So I'm going to have to come up with a new plan, something involving soy burgers for dinner, some tofu with veggies (I feel I need more of these in my diet) for lunch, perhaps I'll retain the quorn with broccoli and I feel I can stomach another 6 weeks of eating that every day and it's a pretty solid meal. I want to get some avocado in there as well. I'm not too worried about getting *some* carbs in there provided I don't exceed 100g, so I'm thinking I may also have a peanutbutter sandwich if I can fit it in. Hopefully I won't have to eat any almonds :p

Training

Nothing else to say here than what I touched on in the summary.

Real Life


:confused:

TheGimp
03-02-2004, 05:16 AM
Well I worked out I actually only have 4 weeks til my placement starts, one of which is this 2nd "break" week. Additionally next weekend I'm celebrating a mate's 21st birthday which will involve a weekend of dietary abandon, and also mean I'd be unable to perform the power workout on Saturday.

So I'm not really sure what to do, I don't really have enough time to do a worthwhile cycle of UD2.0. I suppose I could do a massive bulk for 6 months but I'm still worried about getting fat. I think my problem is actually visceral fat giving me a bit of a pregnant look, I have abs poking through but if I let everything out I can produce a monster belly. I'm going to have a read and see whether anything can be done about that specifically.

TheGimp
03-08-2004, 07:08 AM
Summary

Well mixed results. Down 1.2lbs, I can only assume that this is water weight, or **** :p. Still, noticable improvement in many body parts - triceps (although right arm seems to be a lot bigger than left), forearms, abs, quads. Yet the parts I'd really like to see improve - biceps, pecs and shoulders aren't looking that great. Perhaps I'm just not hitting them hard enough. Something to concentrate on in this week's training.

Went out drinking :alcoholic on friday night. Again only managed about 6 singles and mixers. I tried to make sure I over rather than underate. Also I moved my leg day from saturday to sunday to give my body a chance to recover.

Took a calliper reading - 16.0%. Sounds about right to me. I'll take another in the next week or so, see whether this is a more reliable method for tracking my BF changes. Also going to take another weight reading midweek as today's was (hopefully) flawed.

Diet

Given the lack of weight gain I'm going to up calories to 2850 a day but keep the kinds of foods the same as they seem to be working. I guess I find it pretty challenging to put on weight. The only time I've really succeeded is when I didn't bother to track cals and just ate when I was hungry. The problem with that method is, as I alluded to in my previous post, I am still worried about getting fat. As I also said in that post I believe my problem to be visceral fat which gives me a large belly and yet still have abdominal definition. From what I've gathered visceral fat should be the first to go when dieting but I didn't really notice that being the case when I was on UD2.0. I'm also worried about cutting when I am this low a weight, I don't think I have anything to cut down to. So basically I'm indecisive and as a result will never get anywhere :)

It's hard to express but I think going on the industrial placement will be good for this. I will be living at home and working 5 days a week so I will not have much time to socialise. This means I do not have to worry about being fat and hence unattractive to the opposite sex. Also, and I admit this is entirely in my head, but it is still something that worries me, I will not have to worry about my friends judging me for being fat. So the plan is to throw caution to the wind and keep increasing cals until I finally start gaining 0.5 - 1lb a week.

So much for not eating soy :) I've been packing away the burgers and tofu and everything seems fine. I am curious about my continued success after UD2.0. Perhaps it is simply paying attention to how my body looks rather than numbers (i.e. giving up on my Tanita for good). One reason I thought it might be was the lack of soy, but these couple of weeks seem to disprove that.

As I mentioned in my thread on herbal teas, I'd quite like to drink some healthy tea without caffeine which affects me pretty badly (makes it almost impossible for me to sleep). In that thread I mentioned I'd heard about a method for "decaffeinating" tea oneself and also that the presence of the amino acid theanine in the tea counteracted the effects. Well I got some green tea and had 4 cups yesterday and I couldn't get to sleep last night :) Part of the problem may well have been that just before going to bed I tried working on a piece of coursework that has been bugging me with no success and hence I spent the next couple of hours thinking about how to fix it. I got up a few times and did some stuff hoping it would send me to sleep but in the end the only thing that did was revising :D

Training

The "back to basics" style routine is still going well. Starting next week (after the weekend of cheating) I'm going to start recording things and formalise it a bit. This week I've been experimenting with negative sets, they seem pretty killer. The one thing that does concern me is only doing bodyparts once a week, for instance I'll work out my biceps and be flexing them all week desperate to work them again :) Still I'm loathe to change anything like that as things seem to be progressing remarkably well.

Given my mate's birthday this weekend and wuzu training tonight (monday), I'm going to have to squeeze my training sessions in somehow, which will mean 3 days in a row (Tuesday, Wednesday, Thursday) followed by 3 days off. During which I'll probably reverse all the progress I make as I drink and eat myself to excess :(

Real Life


Drinking on friday got me pretty depressed. I was walking home at about 1 in the morning, my friend decided in his far more drunken state than mine that he was going to walk along the south bank of the river (thames) while I took our traditional route along the north. It was so desolate, I don't think I've ever felt more alone in my life. Well, just thought I'd share :p

TheGimp
03-12-2004, 05:15 AM
Took a weight reading before the weekend of disappointment as one on Monday like usual would not tell me much about whether 2850 cals is adequate... well I dropped down to 139.8 lbs :p

Starting next week I think I'll aim for 3100. Now that I'm fully committed to gaining some weight I've decided on some goals:


In the next 14 weeks I want to put on a stone. At a lb a week that should be emminently achievable.

I've also decided my bench utterly sucks, I managed 3x40kg my last chest workout. So another goal for those 14 weeks is to get up to 6x50kg. I'm tempted to say 60kg but I think that sounds unrealistic.

Finally, and I've no idea how likely this but its just another way to measure my progress, I'd like to put half an inch on my biceps (currently 12.5 inches). Again I'm tempted to say 1 inch, but lets not get carried away. :)


I'll post details of my routine when I actually come up with one ;) and from then on you can expect more frequent updates on my diet, bench progress and bicep size :D

TheGimp
03-15-2004, 03:10 PM
Day 1 of 98 - Bis/Tris/Shoulders
Weight - 138.2 lbs


Workout
N.B. All weights in Kilograms

Barbell Reverse Curl: 6x10, 6x20, 6x15
Couldn't maintain good form at 20, hence the drop in weight

Wrist Curl: 6x5, 6x7.5, 6x10

Concentration Curl: 6x10, 6x15, 6x16

Close Grip Bench Press: 6x25, 6x27.5, 6x30, 6x32.5

Lying Lateral Raise: 6x5, 6x7.5

Arnold Press: 6x10, 6x15, 3x17.5

Upright Row: 6x20, 6x22.5, 6x25

Diet

Breakfast:
125g Egg Noodles
200g Quorn Pieces

Brunch(? :)):
2 Pitta Breads
80g Reduced Fat Humus

Snack:
400g Strawberries

Pre/Post Workout Shakes:
Combined 52g whey, 65g Malto

Snack:
2 Pitta Breads
90g Reduced Fat Humus
1 Carrot (100g)

Another Snack:
100g Cereal (Nestle Honey Nut Shredded Wheat)

Dinner:
4 Veggie (Soy) Burgers
100g Peas

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
15g Creatine; 5g in each shake

Total: 3124 Calories 209g Protein 26Pro/49Carb/25Fat

Comments

Well I made it through the weekend. Judging by my weight I failed to overeat rather than undereat. Still, it was nice to eat crap for a bit, the highlight being 5 Cadbury's Creme Eggs :) Woke up at 12:30 today, guess I needed to catch up on all the sleep I lost while drinking myself into oblivion, but it made eating enough pretty difficult. In the end I elected not to go to martial arts training as I would have had no time to eat. As you can see my lifts are pretty diabolical and they've been stagnant for a long time now. Hopefully with size will come strength. See you Wednesday! (Chest and Back) :hello:

Growth
03-17-2004, 12:54 PM
Hey man, glad to see youve decided to bulk, after looking at your pics its seems like a very good idea :nod: Looking through your journal i see that you drink pretty often, i found this threw my weight all over that place after 20 or so beers, it would be hard to get a stable reading for the next day or two, so i stopped around 2 years ago and my training is alot better for it. Ive also got that thing where your stomach looks pretty flat if you hold it in but if you let it out it looks like your ready to pop a baby, alothugh the rest of my body doesnt look fat at all??!? If you find any info on that let me know. Lift hard.

TheGimp
03-17-2004, 01:10 PM
Day 3 of 98 - Chest/Back
Weight - 140.0 lbs (+1.8lbs)
(+ X) Change since last weighing, not since last week


Workout
N.B. All weights in Kilograms

Dumbell Flys: 6x10, 6x11, 6x12.5

Bench Press: 6x30, 6x35, 5x40

Shrug: 6x30, 6x40, 6x55
First two sets performed negatively

Deadlifts: 6x50, 6x60, 6x70

Pressups: 13xBW, 7xBW

Pullups: 4xBW, 3xBW
My flatmate insisted on watching me do these and really put me off :) Not that I'd have managed any more anyway ;)

Diet

Breakfast:
100g Cereal (Nestle Honey Nut Shredded Wheat)
Shake (1 Scoop Casein)

Lunch:
1 Pack Sanchi Mushroom Ramen
1 Pack Cauldron Foods Marinated Tofu

Snack:
90g Reduced Fat Humus
2 Pitta Breads

Pre/Post Workout:
400g White Grapes (Waltham Cross Variety) and 40g Whey split evenly between the two

Snack:
100g (Unpopped) Popcorn
20g Margarine

Dinner:
6 Quorn Sausages
200g Peas

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
15g Creatine; 5g in each shake (EDIT: forgot to stick some in my pre bed shake)

Total: 3201 Calories 211g Protein 26Pro/48Carb/26Fat

Comments

Managed to gain 1.8lbs in two days. No doubt it's the water retention from getting back on creatine and simply getting food back into my system. We'll see in a couple of days. Added two reps to my bench which I'm really pleased about, not sure how much of it is down to the creatine however. My pressups are appalling. I find them pretty hard on my wrists however. I plan to get up to being able to do two sets of 15 and then attempting to do claps in between, try to develop some power :)

TheGimp
03-17-2004, 01:24 PM
Growth:

Thanks for stopping by. Hmm I'm sure my friends would find it amusing that you think I drink often :) Compared to your average student I'm practically a teetotaller. These guys go out on the piss multiple times a week... I think I've been out drinking three times since the Christmas hols, all of which have occurred recently, guess its giving a bit of a wrong impression :D It really isn't something I like to make a habit of, but I also try to find a balance with having a good time.

Didn't find out much helpful about this pregnant look I have going on. Could be too much visceral fat, could be my obliques, or a combination of the two. It sounds like it's probably visceral fat, but at the same time that should be really easy to get rid of, and well it hasn't been :p I decided the best course of action is just to say fcuk it, bulk up and then I'll have so mass to play with so I can go on a big cut and hopefully get rid of it.

Allyrulez
03-17-2004, 02:09 PM
Whoooohoooooo!!!!!! Metric system power!!!!!

Nice precise record of your diet, i wish i could be arsed doing that

TheGimp
03-18-2004, 12:54 AM
Allyrulez:

I have an excel spreadsheet where I put in the details of each meal and it automatically calculates the total grams and percentage calories of each macronutrient. I also keep a list of the nutritional info of the foods I eat most often so generally it's just a copy and paste job. I've found it to pretty much be a necessity, I think it would be hard to eat this many calories without tracking them.

Exnor
03-18-2004, 03:24 AM
I like the detail in your latest journal entry.

I would not say you are missing much when your mates go on the piss regularily, if my experience of the same thing is anything to go by.

About your "belly": is it more of a bloated look than just fat? It may be your abs are not as strong as they should be giving you a "sway-back" posture. Is the hollow of your back larger than it should be? Just a thought.

Good luck with the bulking.

TheGimp
03-18-2004, 02:48 PM
Right. These pics come with a warning. They are not very impressive :p I don't think the flash was particularly kind however :)

I've taken 3 from both the side and front - flexed abs, vacuum, and "letting it all hang out". From the front it doesn't seem like I have a problem. Perhaps its all in my head... but check out "She's gonna blow" :D

TheGimp
03-18-2004, 02:49 PM
Last pic (max 5 attachments)

TheGimp
03-19-2004, 11:26 AM
Day 5 of 98 - Legs/Abs
Weight - 141.8 lbs (+1.8lbs)
Bodyfat - 15.6%
(+ X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms

Squats: 6x25, 6x27.5, 6x30

Calf Raises: 6x25, 6x27.5, 6x30

SLDLs: 6x20, 6x25, 6x30, 6x40

Dumbell Lunges: 6x10, 6x12.5

Crunches: 15,15,15,15

Diet

Breakfast:
100g Cereal (Nestle Honey Nut Shredded Wheat)

Brunch:
4 Veggie (Soy) Burgers
200g Peas

Snack:
2 Carrots (110g)

Light Lunch:
62.5g Fine Egg Noodles
200g Quorn Pieces
A splash (by which I mean 1/3 of a bottle) of dark soy sauce

Pre/Post Workout:
Combined: 52g Whey, 65g Maltodextrin

Snack:
100g (Unpopped) Popcorn
20g Margarine

Dinner:
1 Can Heinz Lentil Soup
4 Pieces of Toast (Hovis Wholemeal, Medium Sliced)
20g Margarine

Pre Bed Shake:
1 Scoop Whey
1 Scoop Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
15g Creatine; 5g each in pre/post workout shakes (EDIT: tossed another scoop in my soup)

Other:
3 Cups Lemon and Ginger Tea
(Had a bit of a sore throat, needed a hot drink)

Total: 3134 Calories 207g Protein 26Pro/51Carb/23Fat

Comments

Another two days, another 1.8 lbs gained :D Excuse my attention to detail but I'm sure some of that weight was due to the fact my last bowel movement prior to the weighing was about 24 hours previous. Also felt inclined to take a calliper reading. I use a three site test and this calculator (http://www.rustyiron.net/formmale.htm) to calculate it. Today's reading was somewhere between 15.4 and 15.7%, the range due to inconsistent pectorial readings. This is the lowest BF reading I've ever taken with callipers. (Once reached the dizzying lows of sub 10%, according to my Tanita which has now been relegated to a mere weighing device).

So that's my 3 day split - Monday Bis/Tris/Shoulders, Wednesday Chest/Back and Friday Legs/Abs. I am considering adding a fourth workout, probably Sunday, focusing on powerlifting. This is to help me with my ability to get heavy weight both onto and off of my shoulders which is currently the limiting factor in both my squats and calf raises. Today I supersetted those two exercises to limit the number of times I had to get the bar onto and off of my back.

I am running out of protein powder. I am also moving out of my current accomodation (a flat I live in during term time) next Saturday so I am hoping to stretch my current supplies until then when I can have it sent to my home. The one thing I have ample amounts of is whey, but I do not take straight whey very often. Pre and post workout I take a commercial weight gainer for the convenience of the maltodextrin already added, and pre-bed of course I take casein for slower digestibility. The reason I have this whey is that the last time I made an order rather than sending me the weight gainer I ordered (called Instant Mass) they sent me the whey (called Instant Whey - the labels are very similar). I did not think it was worth my while to go to the trouble of sorting things out as I was charged the cheaper price of weight gainer for a more expensive product. Instead of my pre-bed casein shake therefore I am going to mix one scoop casein with one scoop whey. I hope this will provide a sufficiently long digestion time. Normally I am not one to worry about combining "incomplete" proteins but given that my breakfast is normally cereal (wheat) and I have not eaten for 8 hours previous, I often try to have a casein shake to go with it. This will not be possible for the time being so it is something I will have to work around.

Feel free to comment on my belly pics :)

TheGimp
03-21-2004, 12:22 PM
Day 7 of 98 - Bis/Tris/Shoulders
Weight - 141.2 lbs (-0.6 lbs)
(+ X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms
(+X) Change in highest weight set from last week

Barbell Reverse Curl: 6x12.5, 6x15, 6x17.5
Form still sucked going "high" on this one

Wrist Curl: 6x6, 6x8.5, 6x11 (+1 kg)

Barbell Curl: 6x20, 6x22.5, 6x25
Decided to mix things up a bit and do these instead of concentration curls. Novel stimulus and all that.

Close Grip Bench Press: 6x20, 6x30, 6x35 (+2.5 kg)
Not sure if it was a form issue but didnt really feel these in my trikes. May change to/add one armed tricep extensions (they what people call skull crushers?) next time

Lying Lateral Raise: 6x6, 6x7.5, 3x8.5 (+1 kg)

Military Press: 6x20, 6x25, 6x30, 5x35
Decided to take my last opportunity to do militaries for a while (see comments for details). Easily one of my best performances for this exercise.

Upright Row: 6x20, 6x25, 6x27.5 (+2.5 kg)

Diet

Breakfast:
100g Cereal (Nestle Honey Nut Shredded Wheat)

Lunch:
Heinz Baked Beans (1 can)
3 Quorn Sausages

Snack:
4 Veggie (Soy) Burgers
2 Wholemeal Pitta Breads

Pre/Post Workout Shakes:
Combined 41g whey, 52g Malto

Snack:
100g (Unpopped) Popcorn
20g Margarine

Dinner:
3 Quorn Sausages
1 Tablespoon Olive Oil
2 Slices of Bread (Hovis Wholemeal, Medium Sliced)

Snack:
Baby Avocado (100g)

Pre Bed Shake:
1 Scoop Whey
1 Scoop Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
10g Creatine; 5g each in Pre/Postworkout shakes

Total: 3167 Calories 201g Protein 25Pro/46Carb/29Fat

Comments

Bet you weren't expecting to see me again quite so soon. Well it's shaping up to be quite a busy week (have 4 exams) so I had to get this workout out of the way.

Down 0.6 lbs today but as I said last post this is probably just a case of my bowels being emptier :) Still, we shall see come wednesday. On wednesday I shall also take my first bicep measurement to see if any progress has been made on that front.

Not the best workout, sure there are some gains in there but I am not sure they count for much. I think they might be entirely pyschological, i.e. if I pushed myself I could have achieved them last week and it is only the thought that I should be progressing this week that drives me to succeed with that extra kilo or so. As I alluded to when commenting on the militaries, this is my last week in my uni accomodation. At home the only place I can workout is the cellar which has a very low ceiling (good thing I'm short). This means I cannot do any kind of exercises that require me to press the bar over my head, so I'm not sure what I was thinking when I mentioned I might add a powerlifting workout. I think there should be just enuff room to get the bar over my head and onto my shoulders for squatting but obviously care and attention will have to be given which will further hamper squatting.

Now for some comments on real life. Non dedicated readers (like I have any :p) can stop reading now :D

As I said I have exams this week - Monday is Bioninformatics, Wednesday is Robotics, Thursday is Organisations and Management Processes and Friday is Graphics. Also I have martial arts training on Monday evening which I would like not to have to go to, but I missed last week and have not had the opportunity to tell them I will not see them for many months because I am off on industrial placement. I will not bore you with details but basically this is a particularly tough exam period.

I have been spending my time putting off revision by playing Sacred, a new Diablo (II) clone from German developer Ascaron (www.ascaron.com). I (and my housemate) pre-ordered a copy to arrive on Friday. We were desperate to play it (I can't remember the last time I have been this excited about a game - there have been waaaaay too many disappointments recently) but thanks to the postal service the game did not show up. Bear in mind that it now being Friday the game is in the shops and could easily be purchased. Instead we have to wait until Saturday. The anticipation is so great that I have trouble sleeping (sad aren't I?). Well I get up pretty early and sure enuff there is a package sticking thru our letter box. I rush downstairs, rip it open... there is only one fcuking copy !! I try revising for an hour or so (remember, I got up early), waiting for my housemate to get up to inform him. We end up trekking to the nearest game store (30 minute walk each way) to buy another copy (for 8 more than from the mailorder company). All in all it was a deeply traumatic experience. The game is very good but I have not fully been able to indulge my addiction thanks to the need to revise. Also the multiplayer component is not very polished yet. Hopefully some patching will aid this. Just thought I would share for any gamers out there.

Allyrulez
03-21-2004, 02:03 PM
Im not a gamer since playstation 1 times... But when halflife 2 comes out im gonna wet my pants... Is that like the most cliched thing to say ever?? Hehe... Dunno how im gonna get a PC to run it.. I think ill just mooch over to my mates and commandeer his

Growth
03-21-2004, 03:20 PM
Hey man do you think you could post a side letting it all hang out pic? Im really trying to figure out this bloated look thing.

TheGimp
03-21-2004, 03:25 PM
The pic I've "humorously" entitled "18.03.04.shes.gonna.blow.jpg" is the letting it all out from the side pic :)

Exnor
03-23-2004, 09:47 AM
Nice gains on the Bis/Tris/Shoulders workout session.

About your belly pictures - can you feel that there is a lot of fat in your midsection (i.e. easily pinchable)? Or is it mostly bloat? I think it is quite important that you make the distinction. It is difficult to tell from pictures, but it seems to be mainly on your midsection. Your arms etc. look fairly lean.

TheGimp
03-23-2004, 03:06 PM
Day 9 of 98 - Rest


Workout
None.


Diet

Breakfast:
100g Cereal (Nestle Honey Nut Shredded Wheat)

Early Lunch:
2 Wholemeal Pitta Breads
4 Veggie (Soy) Burgers
2 Carrots (160g)

Snack:
200g (Cooked) Rice
200g Quorn Pieces
1 Tablespoon Seasame Oil

Mad culinary experiments of a man running out of food:
60g Oats
2 Scoops Whey
20g Peanutbutter

Snack:
Baby Avocado (100g)

Dinner:
200g (Cooked) Rice
2 Quorn Burgers

Desperate Attempt to get the calories in:
1 Can Heinz Baked Beans

Pre Bed Shake:
1 Scoop Whey
1 Scoop Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
5g Creatine; in the pre-bed shake

Total: 3108 Calories 195g Protein 25Pro/45Carb/30Fat

Comments

I'm running out of food. :help:

My anxiety over exams has also not aided my appetite. First one went pretty damn well, but then it was definitely the easiest of the lot. Tomorrow is Robotics which is a practical followed by an open book written paper. Which might sound easy enough but you can't get away with doing no revision because then you'll just end up reading your notes in the exam and not really understanding them. Still, it should be easier than the other two remaining.

Didn't make it to martial arts class yesterday, but I did see the other members before hand and told the only guy I ever talk to that I would not see him til next academic year. After that I went to meet up with my friends who are back from uni for the Easter hols. I did not drink anything, only water, my friends seemed to find this acceptable :) mainly because of the revision angle I believe. We are however planning my birthday (15th April) celebrations which will inevitably involved me getting pissed off my tits. Last year I spent the morning after vomitting :) lol I bet you guys will be so unimpressed with that news :(

I am prepared to be disappointed with tomorrow's scale reading. I haven't been very good about my diet the last few days, but then I do think I have a valid excuse. Also I am not convinced that 3100 calories is adequate for the pace of weight gain I require (or even weight gain at all), I think most of the weight gain from last week can be attributed to the creatine. Well, not much point speculating, we shall see soon enough.

Exnor:

There is a reasonable amount of fat pinchable in my belly. I think the problem is the subcutaneous fat I do have (which is a fair amount) is being exaggerated by the visceral. My arms are indeed fairly lean.

Growth
03-23-2004, 04:21 PM
Well i hate to say it but mines kinda worse than the gimps, worse because im actually quite lean everywhere else and my gut is worse than the gimps, it seems to be on the inside, not so much the fat on top, although to some degree it is, but rather seems to be internal, what could it be, i thought it mite be a bit of bloat but its there when i wake up, or though to a lesser degree. can you help me exnor??? Kepp up the training Gimp

TheGimp
03-24-2004, 01:15 PM
Day 10 of 98 - Chest/Back
Weight - 143.0 lbs (+1.2lbs)
(+ X) Change since last weighing, not since last week


Workout
N.B. All weights in Kilograms

Dumbell Flys: 6x10, 6x11, 6x12.5
Wanted to concentrate on the bench so took it easy on these

Bench Press: 6x30, 6x35, 6x40 (+1 rep), 1x42.5 (+2.5 kg)
Felt like maybe I had another rep in me but decided to err on the side of caution

Shrug: 6x30, 6x40, 5x60 (+5 kg)
First two sets performed negatively. Could probably have got another rep out at the expense of form, but I'm a form nazi.

Deadlifts: 6x60, 6x72.5 (+2.5 kg)
Didn't faff around with a warmup set given my time constraints (see comments)

Pressups: 15xBW (+2 reps), 15xBW (+8 reps)
Waited til after the shrugs to do these, giving my pecs a rest after benching. Seemed to make a big difference.

Pullups: 3xBW (-1 rep), 3xBW
Just pooped out I guess

Diet

Breakfast:
110g Cereal (Nestle Honey Nut Shredded Wheat)

Pre Exam Boost:
Bottle of Chocolate Milk

Lunch:
200g (Cooked) Rice
200g Quorn Pieces
1 Tablespoon Seasame Oil

Pre/Post Workout:
400g Rice (Best I could do for carbs in my current situation) and 40g Whey split evenly between the two

Snack:
100g (Unpopped) Popcorn
1 Tablespoon Olive Oil

Dinner:
3 Veggie (Soy) Burgers
1 Can Heinz Baked Beans

Pre Bed Shake:
1 Scoop Whey
1 Scoop Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
5g Creatine; in pre-workout shake

Total: 3152 Calories 192g Protein 24Pro/52Carb/24Fat

Comments

Pleasant surprise on the weight gain front. Once again however I believe the value is inflated from the contents of my bowels - I had a pre-exam case of the sh!ts :)

Speaking of which, the exam went ok, nothing great but I didn't fluff it either. Just two more to go. I am starting to feel reasonably confident about management, I now have a general idea of the kinds of things I need to know about. I am taking a bit of a risk by only revising half the course and leaving myself no choice in the exam, but I don't have enough time for anything more even if I wished it - this need to revise being the reason I mentioned for not taking too long deadlifting.

Been looking forward to this workout all week and the opportunity to improve my bench which, as you can see, I did :D. As I mentioned I think maybe I could have managed another rep at 42.5kg, but remember I lack a spotter (workout at home) so I decided against it. Once again I have to highlight the fact that I am not sure these are actual strength gains - I am sure for instance that I could have managed to shrug 60kg last week although perhaps not for those reps considering my strict form.

Measured my bicep this morning as soon as I got up but there was little noticable improvement. It is most likely too early for that, although I would have thought the creatine would have helped. It is also quite difficult to maintain a consistent degree of tightness of the tape measure from reading to reading.

TheGimp
03-27-2004, 01:59 PM
Day 12 of 98 - Legs/Abs
Weight - 142.8 lbs (-0.2lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms

Squats: 6x20, 6x32.5 (+2.5 kg)

Calf Raises: 6x20, 6x32.5 (+2.5 kg)

SLDLs: 6x20, 6x30, 6x45 (+5 kg)

Dumbell Lunges: 6x10, 6x15 (+2.5 kg)

Crunches: 15,15,15

Diet

Breakfast:
3 Veggie (Soy) Burgers
1 Can Heinz Baked Beans

Lunch:
1 Cheddar, Cream Cheese and Celery Sandwich
1/2 Cheddar and Coselaw Sandwich

Second Lunch:
100g Lentils
1 Tablespoon Olive Oil
6 Quorn Meatballs

Pre/Post Workout:
1 Can Heinz Baked Beans and 10g Whey for each

Dinner:
1 Can Heinz Country Vegetable Soup
4 Pieces of Toast (Kingsmill Hearty Wholemeal)
20g Margarine

Pre Bed Shake:
1 Scoop Whey
1 Scoop Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
5g Creatine; 5g in pre workout shake

Total: 3290 Calories 228g Protein 28Pro/46Carb/26Fat

Comments

Bit of a fluctuation on the weight front.

Today was my last day at uni for this academic year. My exam went very well. I had gone to bed at nine the previous night because I was too tired to focus on revision, and set my alarm for five, giving myself my usual 8 hours sleep and still several hours in which to do some last minute cramming. In the end it did not really matter, the exam was very easy with questions only posed on the early topics.

I then attended a leavers' event for those who are only on the three year course. Despite peer pressure I did not have anything to drink :) I did however take the opportunity of some free food (the sandwiches). All in all I found it quite a depressing experience as it highlighted the fact that in three years at uni I had not really made any new friends and my lack of social skills - I have real problems making conversation. Additionally, there is one girl on my course I find quite attractive and have been admiring from afar but I know I am not the sort of person to do anything about it.

My friends wanted to do something in the evening so I took a nap for a couple of hours. In retrospect I think this was a bad choice of length. It is said that we sleep in blocks lasting one hour and thirty minutes - if interrupted during one of these it is particularly tiring. My friends went to the pub while I was napping and packing in preparation for moving out tomorrow (and doing weight training - my lack of time available for this is reflected in the particularly low volume for today), then came back to my flat for some Sacred lannage and just to generally hang out. I ended up going to bed quite exhausted at three in the morning.

TheGimp
03-27-2004, 05:26 PM
Day 13 of 98 - Rest

Workout
None.

Diet

Breakfast:
4 Quorn Burgers
1 Tablespoon Olive Oil

Lunch:
1 Bag Microwave Popcorn

Snack:
Yoghurt (Onken Wholegrain Biopot 500g, Peach Flavour)

Dinner:
Garlic Mushroom Pizza
w/ 2 Quorn Sausages sliced on top

Snack:
2 Quorn Burgers
100g French Bread
1 Plum

Pre Bed Shake:
1 Scoop Whey
1 Scoop Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
5g Creatine; 5g in pre bed shake

Total: 3174 Calories 159g Protein 20Pro/43Carb/37Fat

Comments

Moved out today. Pretty hard to eat a clean diet as a result, so today was a bit of a cheat. Didn't get as much protein in and fat shot up but boy was that pizza tasty :D It came out of the oven with tantalizing pools of grease... my arteries practically furred up looking at it. Didn't eat quite as much as I wanted to either, I wanted to much sure that if anything I overcompensated for all the lifting I did lugging all my worldly possesions both to and from the car.

TheGimp
03-29-2004, 02:00 PM
Day 15 of 98 - Bis/Tris/Shoulders
Weight - 142.8 lbs (+0.0 lbs)
(+ X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Barbell Reverse Curl: 6x13.5 (+1 kg), 6x16 (+1 kg), 4x18.5 (+1 kg)
Still struggling with these

Wrist Curl: 6x7.5 (+1.5kg), 6x8.5 (+1.5 kg), 4x12.5 (+1.5 kg)

Dumbell Curl: 6x5, 6x10, 6x15

Barbell Curl: 5x27.5 (+2.5 kg)
More mixing it up for the biceps

One arm triceps xtension: 6x5, 6x6, 3x7.5

Lying Lateral Raise: 6x6, 6x7.5, 6x8.5 (+3 reps)

Seated Military Press: 6x20, 6x22.5, 6x25
First workout with a low roof. Are they called militaries if they're seated? :D or do they become simply barbell shoulder press? Went easy on them as it was my first attempt, although they seemed to hit the old anterior deltoids harder than anything I've done recently.

Upright Row: 6x20, 6x25, 5x30.0 (+2.5 kg)
Pretty hard on the wrists

Diet

Breakfast:
Yoghurt (Onken biopot lite)

Brunch:
Quorn "Turkey with stuffing" Sandwich

Lunch:
100g Wholewheat Pasta
6 Quorn Meatballs
Red sauce

Pre/Post Workout Nutrition:
39g whey, 10 hard boiled sweets (60g sugar), split between the two

Snack:
105g Reduced Fat Humus
2 Wholemeal Pitta Breads

Another Snack:
Avocado (180g)

Dinner:
Carrot and butter bean soup
4 Slices Toast (Hovis Wholemeal, medium sliced)
16g Butter

Pre Bed Shake:
1 Scoop Whey
1 Scoop Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in pre-workout shake

Total: 3285 Calories 195g Protein 24Pro/45Carb/31Fat

Comments

Disappointingly stagnant weigh in this morning. Decided to pick up the pace slightly on the daily calories as a result, aiming for around 3200 - 3300, I'll see what that gets me on Wednesday. Might go out for a few drinks tomorrow. And I start work on Thursday, my daily schedule will completely change as a result so I imagine it will take me a while to get into the swing of things. It's also the jewish festival of passover next week... which means no wheat. Seems like everything is stacking up against me.

As I mentioned I was thinking about adding another workout to my schedule. Well that idea has matured into me considering to split up this workout session into seperate arms and shoulders days. However I think that might be a little overkill having a day devoted to shoulders, so mayhaps I'll do shoulders and forearms one day and biceps/triceps the other. Or maybe I'll shift around the day I do abs... comments and suggestions on the back of a postcard :D

TheGimp
03-31-2004, 01:40 PM
Day 17 of 98 - Chest/Back
Weight - 143.4 lbs (+0.4lbs)
Bodyfat - 16.1% (+0.5%)
(+ X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms

Dumbell Flys: 6x10, 6x11, 6x12.5

Bench Press: 6x30, 6x35, 3x42.5 (+2 reps)
Went straight from the warmup sets into my max from last week and managed another couple of reps

Shrug: 6x30, 6x40, 6x60 (+1 rep)
First two sets performed negatively

Deadlifts: 6x40, 6x50, 5x75 (+2.5 kg)

Pressups: 12xBW (-3 reps), 11xBW (-4 reps)
Used my "door gym" for the first time to do these as the floor in the cellar is filthy and I didn't want to touch my hands to it for any length of time. The difference in grip and width of the hands seemed to make things more difficult, hence the "loss" in performance.

Diet

Breakfast:
2 Quorn Burgers
3 (125g) Hash Browns

Lunch:
Soup
4 Pieces of Toast (Hovis Wholemeal, Medium Sliced)
10g Butter

Snack:
2 Quorn Burgers
1 head (300g) of broccoli
1 tablespoon Olive Oil

Pre/Post Workout:
40g Whey, 10 sweets (60g carbs) split evenly between the two

Dinner:
1 Packet Hoi Sin sauce
1 Pack Cauldron Foods Marinated Tofu
110g Pasta (best I could do for "noodles")

Snack:
Baby Avocado

Another Snack:
75g Honey Nut Shredded Wheat

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
5g Creatine; in pre-workout shake

Total: 3366 Calories 193g Protein 23Pro/45Carb/32Fat

Comments

I seem to have been rewarded for upping calories with some weight gain. Also felt it was time for another calliper reading, but I do not think the increase of 0.5% is very accurate. It was entirely dependent upon the much higher much higher pec measurements this time (an increase of about 5 mm) which I feel in reality was due to incorrect measuring from last time.

Start work tomorrow. I'll let you know how it is either tomorrow or on Friday when it's leg day. On Saturday I'm playing football (soccer for all you yankees), will probably be a bit of a shock to the system as I haven't done cardio in ages.

TheGimp
04-03-2004, 02:16 AM
Day 19 of 98 - Legs/Abs
Weight - 143.0 lbs (-0.4lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms

Squats: 6x20, 6x30, 6x33.5 (+1 kg)

Calf Raises: 6x20, 6x30, 6x33.5 (+1 kg)

SLDLs: 6x20, 6x35, 6x47.5 (+2.5 kg)

Dumbell Lunges: 6x11 (+1 kg), 6x16 (+1 kg)

Crunches: 15,20,25

Diet

Breakfast:
1 Can Heinz Baked Beans
2 Slices Toast (Hovis Wholemeal, Medium Sliced)
1 Tablespoon Olive Oil

Contents of my Lunch Box:
100g Honey Nut Shredded Wheat
150g Carrots
1 Pack Walker's Lites Crisps
2 Quorn Wafer thin Ham Slices Sandwiches
1 Quorn Chicken Slices Sandwich
2 Small Apples
1 Baby Avocado

Dinner:
12 inch (guess) cheese and tomato pizza

Snack:
250g Red, seedless grapes

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
Forgot to take some creatine :bang:

Total: 3350 Calories 187g Protein 22Pro/52Carb/26Fat

Comments

Might not look it but a pretty killer workout today. This was to make up for yesterday, my first day at work, which was pretty bad. I had not taken enough food to eat and I did not know what time was acceptable to leave; I was not told either. So I tried staying until one of the other (two) people in my office left, but by the time it came to six I decided I could wait no longer and they showed no sign of leaving. It takes me 2 hours to commute home so that would mean arriving back at eight, and in order to get up early enough in the morning for my 2 hour commute I need to go to bed about 10. This, and the fact I was totally exhausted, made it impossible for me to make up for my lack of eating. I had a big meal when I got back and a 50g Casein shake soon after, and very soon I was falling asleep so I had my pre-bed shake as well. Anyhow, that explains the weight loss this morning.

Today was much better, I took some more food but actually did not manage to eat it all. I left at 4 which got me back at the far more reasonable time of 6 and I felt full of energy (must be that Friday feeling) so I had a good workout. I also made sure to eat enough as illustrated by the pizza and my 3350 cals :)

I do not want to reveal too much about my work as I am unsure exactly what I am allowed to say, but I am working on GPS (global positioning) for a multinational electronics (amongst other things) company, writing software. A lot of the work is digital signal processing which is something I have not been taught on my course (computer science). It seems like just the kind of thing that my housemates, who do electrical engineering, would be doing. It is a pleasant working environment and the people are nice. However my lack of social skills make it a difficult situation for me to be in.

Allyrulez
04-03-2004, 11:13 AM
Are you endorsed by Honey nut shredded wheat or something??


Sheeeat seems like im the only non-deadlifter in existence!!! I refuse to go extinct.. Aghhhhh..well



Are they that great?? A guy at my gym said they are SO AMAZING like an Imax 3d cinema or something, i just dont want to trash my back

TheGimp
04-03-2004, 01:07 PM
hehe well honey nut shredded wheat tastes pretty good, is relatively calorie dense and reasonably clean. (good source of fibre).

I'm a fan of deadlifts simply because they make you feel like such a beast. It's the exercise where you can (should) lift the most weight. As far as wrecking your back, provided you don't go too heavy too quickly it should actually be beneficial as it strengthens your stabilisers and builds core strength.

TheGimp
04-04-2004, 02:26 PM
Day 21 of 98 - Shoulders
Weight - 144.0 lbs (+1.0 lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Standing Lateral Raise: 6x2.5, 6x5, 6x6, 6x7.5

Seated Military Press: 6x20, 6x25, 6x27.5 (+2.5 kg)

Upright Row: 6x20, 6x25, 6x30.0 (+1 rep)

Diet

Breakfast:
2 Wholemeal Pitta Breads
90g Reduced Fat Humus

Lunch:
115g Wholewheat Pasta
6 Quorn Meatballs
Red sauce

Pre/Post Workout Nutrition:
39g whey, 10 hard boiled sweets (60g sugar), split between the two

Snack:
2 Wholemeal Pitta Breads
90g Reduced Fat Humus

Another Snack:
2 Quorn Burgers
Ainsley Harriot Cous Cous :p

Dinner:
2 Veggie (Soy) Burgers
290g Reduced Fat Chips (French Fries to you yankees)

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
10g Creatine; 5g in pre/post workout shakes

Total: 3331 Calories 197g Protein 25Pro/50Carb/25Fat

Comments

Pleasing recovery on the weight front.

Managed about 5 minutes of football yesterday before I fell awkwardly and sprained my ankle, which is a total fcuker. It had swollen up to about the size of a small melon, this morning the swelling had subsided but it was certainly more painful. Walking is currently quite difficult, I am hoping to make as speedy a recovery as possible as my daily activities (weekday at least) involve plenty of walking.

I am going to be hard pressed to find time to exercise during the week so I decided to get my shoulder workout out of the way. I was also going to do bis/tris(/forearms) but given my ankle I was not up for that.

Passover starts tomorrow evening which means more difficulties are ahead.

TheGimp
04-11-2004, 02:12 PM
Day 23 of 98 - Bis/Tris
Weight - 143.8 lbs (-0.2 lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Barbell Reverse Curl: 6x15, 6x18.5 (+2 reps)
Still struggling with these, think I'm going to try some alternative forearm exercises next session

Wrist Curl: 6x7.5, 5x12.5 (+1 rep)

Dumbell Curl: 6x6 (+1 kg), 6x12.5, (+2.5 kg) 4x16 (+1 kg)

One arm triceps xtension: 6x5, 4x7.5 (+1 rep)

Diet

See day 27 comments.

Comments

See day 27 comments.

TheGimp
04-11-2004, 02:15 PM
Day 24 of 98 - Chest/Back
Weight - 143.4 lbs (-0.4 lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms

Dumbell Flys: 6x10, 6x11, 6x12.5

Bench Press: 6x30, 6x35, 4x42.5 (+1 rep)

Shrug: 6x30, 6x40, 6x61 (+1 kg)
First two sets performed negatively

Deadlifts: 6x40, 6x75 (+1 rep)

Diet

See day 27 comments.

Comments

See day 27 comments.

TheGimp
04-11-2004, 02:28 PM
Day 27 of 98 - Legs/Abs
Weight - 143.6 lbs (+0.2 lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms

Squats: 6x20, 6x35 (+1.5 kg)

Calf Raises: 6x20, 6x35 (+1.5 kg)

SLDLs: 6x20, 6x35, 4x50 (+2.5 kg)

Dumbell Lunges: 6x12.5 (+1.5 kg), 6x16

Situps: 10,10,10
Did full situps for a bit of a change

Diet

See comments.

Comments

Been a pretty damn tough week which is reflected in my disappointing weight progress and lack of workout volume.

Passover has made diet very difficult. Essentially the only "bodybuilder" foods I can eat is cheese, so I've been having cheese with potatoes, cheese with matza, cheese with baked beans, cheese with cheese :rolleyes: Perhaps I have not been trying very hard. The lack of variety has made it difficult to eat as many calories as I have been requiring to gain weight.

Work has left me pretty tired and lacking the drive to workout. It has also had a negative impact on the diet as far as having to arrange a packed lunch. The sprained ankle is just about getting better, after the four day weekend I am currently enjoying. It didn't impact training too badly although I've been unable to do my usual stretching routine.

Passover ends monday night, I'm going to sort out a definite plan for foods to take to work and hopefully my body is starting to adjust to having to get up early and work all day. My birthday is Thursday and I'm going out for some drinks on Friday. It sounds like it will not be too big an affair so hopefully I won't spend Saturday morning throwing up, like last year :D After that my friends are back to uni so I should be able to settle into a routine and get back on track on my road to 11 stone.

TheGimp
04-12-2004, 01:49 PM
Day 29 of 98 - Bis/Tris/Shoulders
Weight - 145.4 lbs (+1.8 lbs)
Bodyfat - 15.6% (-0.5 %)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Dumbell Curl: 6x7.5 (+1.5 kg), 6x12.5, 5x16 (+1 rep)

One arm triceps xtension: 6x5, 6x6, 5x7.5 (+1 rep)

Standing Lateral Raise: 6x6, 6x7.5, 6x8.5 (+1 kg)

Seated Military Press: 6x20, 6x25, 6x30 (+2.5 kg)

Upright Row: 6x20, 6x25, 4x32.5 (+2.5 kg)

Farmer's Grip: 20kg dumbells 50s, 37s

Diet

See comments.

Comments

Total fluke with the weight gain this morning, but it would be nice to be comfortably over 145 by the end of this week. Still haven't gotten back into the routine of tracking diet as it was Passover until sunset, but things should be back to normal now, although we are lacking decent packed lunch foods until shopping can be done, hopefully tomorrow, so tomorrow's diet may be a bit poor.

Took a body fat reading, again the pectoral measurements were all over the place but thigh and abdominal were pretty consistent. I think the pec readings are just a case of needing to be more consistent with my pinching.

Exnor
04-13-2004, 06:09 AM
Well done on the weight gain.

What happens on day 98?

I think your diet could be a little cleaner if thats what your aiming for - do you buy your own food?

TheGimp
04-13-2004, 08:30 AM
Exnor:

Thanks. This is the heaviest I have ever been; before I got into weight lifting I was fairly fat and a little over 140 lbs. I lost weight with severe (too severe, but I was young and naive then) dieting and cardio. As I mentioned it seems a bit of a fluke given my poor diet and weight loss over the previous week but we shall see come tomorrow's weigh in.

I am on a 14 week bulk (98 days :)). I am aiming to gain 1 lb per week to get me to 11 stone by the end of things (having started at roughly 140 lbs. However I believe I am ahead of schedule due to gaining more than 1 lb for some weeks). I have started to consider what to do after these 98 days. Provided I do not feel horrendously fat I will probably continue the bulk for a few weeks after that in order to get to a round 160 lbs, however it may also be likely that I hit 160 lbs by the end of the 14 weeks due to gaining more than 1 lb for some of the weeks.

I have also started to think more about the strength side of things, and possibly competing. My height (5' 5) means that I should be able to achieve more muscle for a given weight than taller individuals and I have been thinking about exploiting this to compete in very low weight classes. (Thinking only, having done no research I am unaware of any of the details such as which weight classes even exist :)) Having said that, lifting heavy weights does not seem to be my forte; the nice thing about body building is it is not necessarily a requirement to go very heavy and to failure.

My diet has deteriorated somewhat (the pizza!) since arriving back at home (after living in a rented flat with some friends; now living with family) due to the availability of less clean food (I tend to avoid purchasing it in the first place myself - if it's not in the house you can't eat it). Having said that of course my diet was not perfect to begin with, perhaps taking the honey nut shredded wheat as an example. I am wary to push myself too hard as far as diet to avoid getting burnt out. Also my family has something of a history of obsesity. My mother's side of the family in particular love(d) their food and my mother herself has struggled with her weight for some time (although has experienced success in recent years with weight watchers). My father has the typical gut of someone his age. I think what I'm trying to say is that food enjoyment is something that features quite strongly in my genetics. :) So I try to strike a balance between weight lifting and life's other pleasures :D

So in answer to your question, at the moment no my parents buy the food, but I give them detailed instructions as to what I require to eat. The only problem is the stuff I don't ask for that sits there tempting me ;)

Exnor
04-13-2004, 09:42 AM
I think I can understand what you mean. I guess it's all about how serious one is, and how obsessive/dedicated they are to reaching their goals over how much they indulge in the foods they eat. It is obviously harder for some than others.

I definitely agree that to not eat 'cheat' food its important not to have it in the house.

Mabye you should shop for yourself - think of it as another sacrifice to getting the body you want.

If that still fails (and it may do - your parents might buy 'cheat' food that you can eat) then perhaps a more drastic measure is needed, such as moving out and getting your own place. How old are you?


lifting heavy weights does not seem to be my forte

How long have you been lifting? If its under 2-3 years then you cannot judge yourself like this.

TheGimp
04-13-2004, 12:42 PM
I'm 21 this Thursday, and at uni. During the term I live in rented accomodation with friends, but I am currently on industrial placement and it's easier to get there from home.

To be honest I am not overly concerned about my ability to resist the temptation of pizza, chocolate and sweets. This past week has been particularly difficult what with:

1. Having sprained my ankle
2. It being the Jewish festival of Passover and severely restricting the foodstuffs I can eat
3. Getting into the routine of being at work

I am sure I will get back into the swing of things soon.

I have only been lifting (properly) for about a year, before that maybe six months of uneducated lifting. I guess it is too early to tell, but my point was more that I dislike heavy lifting.

Exnor
04-14-2004, 01:08 AM
I'm also doing an industrial placement. It's good that you have control over the temptation (and it takes a lot).

Well you seem to be doing a good job so far so keep it up!

TheGimp
04-15-2004, 12:05 AM
Day 31 of 98 - Chest/Back
Weight - 145.2 lbs (-0.2 lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms

Pressups: 14xbw (+2 reps), 11xbw

Bench Press: 6x30, 6x35, 4x42.5

Shrug: 6x30, 6x40, 6x62.5 (+1.5 kg)
After reading Maki's article on these I realised my form could do with some improvement (I bend my arms :)) so I concentrated on perfecting that. (First two sets not negative today)

Deadlifts: 6x40, 6x50, 6x77.5 (+2.5 kg)
This is just about all the weights I own. I have six 0.5kg weights in addition to this making the grand total 80.5kg, but I dont think there is room to squeeze them onto the barbell. I hope to get 2 20kg plates in the near future so hopefully that should help.

Diet

Breakfast:
110g french roll
2 Veggie (Soy) Burgers
Olive Oil

Lunchbox:
Avocado (190g)
270g red grapes
125g carrots
2 Quorn "Chicken" Slices Sandwiches
100g Honeynut Shredded Wheat
Apple

Pre/Post Workout:
2 Bagels and 40g whey split between the two

Dinner:
Another bagel
Pack of Quorn minifillets

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in preworkout shake

Total: 3344 Calories 200g Protein 24Pro/51Carb/25Fat


Comments

Pleased that I retained most of that weight. Given my drinking on Friday I will not be able to take an acceptable weight reading on Saturday morning prior to the leg workout so I will provide readings for both Thursday and Friday morning.

Not the greatest workout today, especially given the lack of progress with the bench. I think my plan for next week is to do a warm up set, try 45kg, even if its one rep, then drop down to 42.5 to see if I can get six reps. Also I got bored of doing flys and replaced them with pressups although I think I should probably be doing both.

Starting to walk to work again after the 4 day weekend means I've had a bit of a relapse with my ankle.

TheGimp
04-16-2004, 02:51 AM
Day 33 of 98 - Rest
Weight - 146.4 lbs (+1.2 lbs)
(+/- X) Change since last reading, not since last week


Workout

None.

Diet

See Comments.

Comments

Just a quick weight update today. For some reason I am really packing on the pounds! Perhaps it is becasue my daily calorie needs are reduced now that I am not walking to uni every day, but I am instead walking 2 miles a day to get to and from the train station and working a 9 to 5 job, so I find that unlikely. Seem to be getting fatter around the gut, unfortunately the weight gain doesn't seem that noticable in the places where it matters (everywhere else! :D) I am also very concerned that my aerobic fitness is deteriorating, this morning I was quite out of breath while walking up the escalator while changing trains.

I notice I am a third of the way through my bulk. If the weight gain continues at its current rate then I should easily meet (and surpass) my weight goal. My bench I am more concerned about, after initial success I seem to have hit something of a brick wall. Perhaps I am being too hasty in my judgement as it was only this week that I failed to progress, but I still have 7.5kg to go. I keep wanting to measure my bicep to see if I am progressing in that respect, but am worried about being disappointed. I am putting it off until there will (hopefully) be a noticable difference.

TheGimp
04-18-2004, 03:23 AM
Day 33 of 98 - Legs/Abs

Workout
N.B. All weights in Kilograms

Hack Squats: 6x20, 6x22.5, 6x25
Tried these again instead of standard squats due to the problems I have getting the bar onto my shoulders. I really felt them in my quads in a way I haven't with standard squats. Of course this doesn't help with my calf raises :)

SLDLs: 6x20, 6x35, 6x50 (+2 reps)

Dumbell Lunges: 6x12.5, 6x16
Probably about time to try more weight, but I was feeling a little delicate due to my ankle.

Situps: 15 (+5 reps), 15 (+5 reps), 15 (+5 reps)

Diet

Breakfast:
Yoghurt

Lunch:
4 Bagels
Cream Cheese

Pre/Postworkout:
2 Bagels, 40g whey split between the two

Snack:
Yoghurt

Dinner:
Bagel
Cream Cheese
Walker's Lites Crisps

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in preworkout shake

Total: 3479 Calories 175g Protein 20Pro/60Carb/20Fat

Comments

Bit of a weird diet day. My parents were entertaining so there were lots of left over bagels to be eaten. Also it was not my intention to eat quite so many calories, it just worked out that way.

No weight reading as I was recovering from last nite's drinking activities, quite an enjoyable time was had by all, mainly just some pubbing and a little bit of dancing to round off the night.

My ankle is still playing up.

Exnor
04-20-2004, 06:16 AM
Good job on the PB's, you seem to be making consistent progress.

How many calories are in those bagels? And from 7 bagels you only got 60g total carbs?

The large bagels I have tried are probably around 150-200 calories each, and rich in carbs.

TheGimp
04-20-2004, 08:13 AM
These were bakery bought bagels, so I did not have any packaging to use for nutritional information. Instead I used the USDA National Nutrient Database (http://www.nal.usda.gov/fnic/foodcomp/search/) and assumed them to be "Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)" out of the search results for "bagel" and estimated them to be 3 inches in diameter.

The value of 60 for carbs is 60% of my total calories coming from carbs, not 60g :) This works out at about 520g of carbs for the day.

As far as my progress, I am concerned that this is merely because I chose starting weights which were too easy and all I have been doing is progressing up to my actual limits. For most exercises however I do try to push myself to progress each week, even if it's only an additional rep or 1 kg.

TheGimp
04-20-2004, 11:47 PM
Day 36 of 98 - Bis/Tris
Weight - 146.0 lbs (-0.4lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Dumbell Curl: 6x7.5, 6x12.5, 6x16 (+1 rep)

One arm triceps xtension: 6x5, 6x6, 6x7.5 (+1 rep)

Farmer's Grip: 20kg dumbells 60s (+10 sec), 44s (+7 sec)

Diet

See comments.

Comments

Bit of a disappointing fluctation on the weight. Only half a workout tonight as I felt I would struggle with my usual volume after an exhausting day at work. Shoulders will be done tomorrow. I've been a bit slack with my updates so I no longer have diet info for today.

EDIT: Got a bit confused and mixed up the weight readings :p

TheGimp
04-21-2004, 12:03 AM
Day 37 of 98 - Shoulders
Weight - 146.6 lbs (+0.6 lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Standing One Arm Lateral Raise: 6x6, 6x7.5, 6x8.5
Figured doing these one arm would leave less opportunity to "cheat".

Seated Military Press: 6x20, 6x25, 6x32.5 (+2.5 kg)
This was tough, but felt good pushing myself

Upright Row: 6x20, 6x25, 5x32.5 (+1 rep)

Diet

Breakfast:
Yoghurt (Onken Biopot Lite)

Lunch Box:
2 Quorn Slices Sandwiches
Apple
100g Honey Nut Shredded Wheat
125g Carrots
1 Packet Walker's Lites Crisps

Snack:
62.5g Rice Noodles
1 Packet Cauldron Food's Marinated Tofu
1 Packet Blue Dragon Honey and Coriander Sauce

Postworkout:
20g whey

Dinner:
100g Jordan's Country Crisp (Cereal)
1 Packet Walker's Lites Crisps
Apple
50g Jordan's Country Crisp (Cereal)

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in postworkout shake

Total: 3301 Calories 181g Protein 22Pro/50Carb/28Fat

Comments

Nice weight recovery. This is the second half of my usual bis/tris/shoulders workout. Pretty brief but allowed me to give my best on the exercises I did do.

TheGimp
04-21-2004, 11:56 PM
Day 38 of 98 - Chest/Back
Weight - 147.0 lbs (+0.4 lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms

Pressups: 15xbw (+1 reps), 9xbw (-2 reps)

Bench Press: 6x30, 2x45 (+2.5 kg), 5x42.5 (+1 reps)

Shrug: 6x30, 6x40, 6x65 (+2.5 kg)

Deadlifts: 6x50 (+10 kg), 6x60 (+10 kg), 6x77.5

Diet

Breakfast:
2 Wholemeal Pitta Breads
95g Reduced Fat Humus

Lunchbox:
125g carrots
2 Quorn Slices Sandwiches
2 Bananas
100g Honey Nut Shredded Wheat
1 Packet Walker's Lites Crisps

Post Workout:
20g whey

Dinner:
Waitrose Bistro Garlic Mushroom Pizza

Snack:
100g Jordans Country Crisp (Cereal)

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in postworkout shake

Total: 3402 Calories 179g Protein 21Pro/52Carb/27Fat

Comments

10.5 stone. Feels Good. As you can see I'm halfway there weight wise, and 10 days early.

Pretty good workout too, although it got off to a shaky start with the pressups. I went through with my bench press plan, managing 45 kg for 2 reps and then adding an extra rep to my 42.5 kg over last week. Hopefully I'll hit 42.5 kg for 6 next week and then move on properly to 45 kg. While I'm ahead weight wise, my bench press progress is somewhat behind.

Deadlifts were really knackering!

Exnor
04-22-2004, 03:55 AM
Well done on the weight gain, keep it up.

TheGimp
04-22-2004, 06:13 AM
Thanks Exnor, I appreciate the support :)

TheGimp
04-25-2004, 02:47 AM
Day 41 of 98 - Legs/Abs
Weight - 146.2 lbs (-0.8 lbs)

Workout
N.B. All weights in Kilograms

Hack Squats: 6x20, 6x22.5, 6x25, 6x27.5 (+2.5 kg)

SLDLs: 6x20, 6x40 (+5 kg), 6x52.5 (+2.5 kg)

Dumbell Lunges: 6x12.5, 6x17.5 (+2.5 kg)

Situps: 15, 15, 15, 15
Extra set

Diet

Breakfast:
100g Puy Lentils
1 Pack Quorn Meatballs in Sauce

Snack:
50g Mixed Nuts

Lunch:
1 Can Heinz Baked Beans
2 Slices Toast (Hovis Best of Both)
1 Tablespoon Olive Oil

Second Lunch:
2 Quorn Burgers
225g Broccoli
Gravy

Snack:
270g grapes

Pre/Postworkout:
40g whey split between the two, banana for pre, for some reason forgot carbs for post

Dinner:
1 Serving Sharwood's Medium Egg Noodles
1 Pack Cauldron Foods Marinated Tofu
150g Peas

Snack:
Avocado

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
15g Creatine; 5g in preworkout shake, baked beans and meatball sauce (see comments)

Total: 3511 Calories 236g Protein 27Pro/39Carb/34Fat

Comments

Disappointing weight loss, and it only gets worse... how worse, you'll just have to wait until this evening's update :)

Other than that a pretty good session. I had slacked off my diet the day before. It was my day to get off early so I was not worried about eating that much while at work as I could get home and have some tastier food. Well, some selfish bastard decided it would be a good idea to kill himself and mess up everyone's friday afternoon commute so I spent my extra 30 minutes I had saved for myself by working late the day before sitting on a hot, crowded train feeling hungry. When I got home I ate a pizza to make up for things, but decided to be extra good about the diet the following day, and I think I did pretty well.

Also completely forgot to take some creatine so that's the reason for 15g.

Allyrulez
04-25-2004, 07:29 AM
You heartless bastard!!!! lol

TheGimp
04-25-2004, 08:22 AM
lol, well I do think it's a very selfish thing to do. If you fancy ending it all then fair enough, I'd never personally make such a decision, but it's yours to make. However be a little considerate about everyone else who actually have the determination to get on with things no matter how hard they may be. Just think of the poor train driver who had to go through the traumatic experience of actually running someone over. And the hundreds of commuters who were looking forward to enjoying a sunny Friday afternoon, glad that it was the weekend and on their way home to their families, who were then forced to sit on a crowded, stiflingly hot train for an hour longer than was necessary and disrupting their plans.

TheGimp
04-25-2004, 02:31 PM
Day 42 of 98 - Bis/Tris
Weight - 145.2 lbs (-1.0 lbs)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

I was reading Chris's article on adding 1/2 an inch to your biceps and took some inspiration (and not a lot else :p) from it to try a more rigorous bicep routine. I know that triceps make up 2/3 of the arm and I still am looking to add another tricep exercise but I really felt I could do with picking up the pace if I want to meet my target of adding 1/2 inch to my biceps by the end of my bulk.

Negative Barbell Curl: 6x20, 6x22.5, 6x25

Supersetted with:

Concentration Curl: 6x10, 6x12.5, 4x13.5

One arm triceps xtension: 6x5, 6x6, 4x8.5 (+1 kg)

Farmer's Grip: 20kg dumbells 60s, 52s (+8 sec)

Diet

Breakfast:
Yoghurt (Onken Biopot)

Lunch:
1 Serving Sharwood's Medium Egg Noodles
1 Pack Cauldron Foods Marinated Tofu
150g Peas

Snack:
2 Pitta Breads (Not wholemeal sadly)
125g Reduced Fat Humus

Snack:
1 Packet Walker's Lites

Pre/Postworkout:
40g whey and 2 bananas split between the two

Dinner:
4 Veggie (Soy) Burgers
250g Oven Chips

Snack:
Bagel
30g Cream Cheese

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in preworkout shake

Total: 3433 Calories 205g Protein 23Pro/46Carb/31Fat

Comments

Pretty devestating drop in weight :( Obviously having dropped 1.8 lbs in two days its likely to be water weight and poop but it's still very discouraging, especially after being 10.5 stone only a few days ago. Hopefully things will be rectified tomorrow. If not I shall make sure to hit 3500 cals a day for this week.

The new biceps routine was pretty damn good, got a wicked pump out of it which I know counts for very little but it still feels great :) I've been looking for another tricep exercise, been experimenting with pressups where the hands are very close together (touching) but they haven't been going well so I have not recorded them. Perhaps it is time to visit exrx.net (www.exrx.net).

TheGimp
04-26-2004, 11:50 PM
Day 43 of 98 - Shoulders
Weight - 147.0 lbs (+1.8 lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Standing One Arm Lateral Raise: 6x6, 6x7.5, 4x10 (+1.5 kg)
Form suffered going "heavy" on this, too much leaning to the other side

Following the success of yesterday's biceps (see comments for further details) I decided to try something of the same with shoulders:

Seated Military Press: 6x20, 6x25, 6x30, 6x32.5

Supersetted with:

Front Raise: 6x2.5, 6x5, 6x7.5

Diet

Breakfast:
Yoghurt (Onken Biopot Lite)

Lunch Box:
2 Quorn Slices Sandwiches
2 Small Apples
100g Honey Nut Shredded Wheat
125g Carrots
1 Packet Walker's Lites Crisps
1 Avocado

Dinner:
1 Serving Sharwood's Medium Egg Noodles
1 Pack Cauldron Foods Marinated Tofu
150g Peas

Pre/Postworkout:
40g whey split between the two

Dinner/Postworkout carbs:
80g Crunchy Nut Cornflakes

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in preworkout shake

Total: 3412 Calories 199g Protein 23Pro/49Carb/28Fat

Comments

Weight is back to normal thankfully. Hoping to get up to 148 by the end of this week to really put the loss behind me.

As I said yesterday's bicep workout went pretty well in retrospect. For the first time in a long time I actually have a mild case of DOMS, barely noticable normally so I wasn't going to mention it but definitely there when I started warming up for my workout. I've decided to measure my bicep next Tuesday, a couple of days after my next bicep workout.

Applying the same kind of thing to my shoulders did not work quite as well as the biceps. I think part of the problem was starting with too low weight with the front raises and lack of form on the militaries.

TheGimp
04-29-2004, 01:19 PM
Day 45 of 98 - Chest/Back
Weight - 147.6 lbs (+0.6 lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms

Flys: 6x11 (+1 kg), 6x12.5 (+1.5 kg), 6x13.5 (+1 kg)

Bench Press: 6x30, 6x35, 6x45 (+4 reps)

Shrug: 6x30, 6x40, 5x67.5 (+1.5 kg)

Deadlifts: 6x60 (+10 kg), 6x70 (+10 kg), 6x77.5

Diet

Breakfast:
2 Pitta Breads (White)
90 Reduced Fat Humus

Lunchbox:
Avocado (190g)
2 Apples
125g carrots
2 Quorn "Chicken" Slices Sandwiches
100g Honeynut Shredded Wheat
2 Bananas
1 Packet Walker's Lites

Pre/Post Workout:
40g whey split between the two

Dinner:
1 Serving Sharwood's Medium Egg Noodles
1 Pack Cauldron Foods Marinated Tofu
150g Peas

More Dinner:
Yoghurt (Onken Biopot)

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in preworkout shake

Total: 3510 Calories 204g Protein 23Pro/49Carb/28Fat

Comments

Glad weight is on its way up. Also very pleased that my bench is on course for 50 kg by the end of my bulk, I really thought I'd be behind after this workout. To be honest if it wasn't for the threat of 45 kg crushing my neck I don't think I'd have got the 6th rep out.

Still had some DOMS in my biceps during this workout. I can't wait for more supersetting and the chance to see if it's actually added any girth.

TheGimp
05-02-2004, 05:44 AM
Day 48 of 98 - Legs/Abs
Weight - 148.0 lbs (+0.4 lbs)

Workout
N.B. All weights in Kilograms

Hack Squats: 6x20, 6x25, 6x30.0 (+2.5 kg)

SLDLs: 6x20, 6x40, 6x55.0 (+2.5 kg)

Dumbell Lunges: 6x15 (+2.5 kg), 6x17.5

Situps: 20, 20
See comments

Diet

See comments

Comments

Am happy about reaching 148 lbs. I'm sure you'll be devstated but I no longer have dietary info for this day :) Pretty much same as always, around 3300 cals and 200g protein.

I've been having some optical migraines (2 in as many days) which I'm understandably worried about. What happens is an area of my vision becomes blurry and shimmers for about 20 minutes. I know next to nothing about visual physiology but it must happen at some particularly low (or high depending on how you look at it) level of visual processing because if I close my eyes the effect is still there, likewise if I close a single eye. I do not think it is anything too serious like a brain tumour as my mother gets them also. She informed me that after researching the topic it seems they are caused by a change in routine, although this really doesn't seem to apply to me for the past two days. It seemed to me that on Friday it was caused by being hungry, possibly low blood sugar? Again on Saturday they came on after a period of neglecting my hunger but it is not like I am starving myself - I am bulking after all!

I was aiming to do 4 sets of 20 situps, but I find them to be very uncomfortable due to the range of motion my entire body goes through. This tends to give me a headache which I did not think would aid matters given my migraines (which on Friday was accompanied by a headache which subsided somewhat on Saturday).

ryuage
05-02-2004, 07:24 AM
if you are overeating i doubt its caused by hunger :) if it keeps occurring get it checked out. Other then that good progress on the weight gain.

TheGimp
05-02-2004, 01:05 PM
Thanks ryuage.

Yes I'm eating above maintenance but even so sometimes I get pretty hungry and weak, I'm guessing from low blood sugar. Sometimes I'll be too busy doing something (like playing computer games :p) and although I'll eat a big meal to make up for it I've still gone probably too long without eating.

TheGimp
05-03-2004, 02:57 AM
Day 49 of 98 - Bis/Tris
Weight - 147.6 lbs (-0.4 lbs)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Triceps Kickbacks: 6x2.5, 6x3.5, 6x5

Negative Barbell Curl: 6x20, 6x22.5, 6x25

Supersetted with:

Concentration Curl: 6x10, 6x12.5, 5x13.5 (+1 rep)

One arm triceps xtension: 6x5, 6x6, 5x8.5 (+1 rep)

Farmer's Grip: 20kg dumbells 60s, 60s (+8 sec)

Diet

Breakfast:
2 Pieces Toast
1 Can Heinz Baked Beans
1 Tablespoon Olive Oil

Lunch:
1 Serving Sharwood's Medium Egg Noodles
150g Quorn Pieces
150g Peas
1 Tablespoon Seasame Oil

Snack:
100g Honey Nut Shredded Wheat

Snack:
85g Humus (Full Fat :))
2 Wholewheat Pitta Breads

Snack:
70g Nut and Raisin mix

Pre/Postworkout:
40g whey split between the two, apple for pre, crackers for post

Dinner:
2 Quorn Burgers
2 Slices Whole Wheat Bread

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil
1 Heaped Tablespoon Brewer's Yeast

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in preworkout shake

Total: 3481 Calories 210g Protein 24Pro/44Carb/32Fat

Comments

Bit of a fluctuation with weight, but I'm not too worried because I know what the next scale reading is :)

Didn't get as much of a pump out of the biceps workout this time, and the pump I did feel was mainly in my forearms, but nevertheless was a pretty good workout and biceps are looking pretty good today. I'm looking forward to tomorrow when I'll take a biceps measurement. Of course it could be a disappointing result, but I'm optimistic :D

I tried some kickbacks for the first time today. Fairly sure my form was appalling; I'll have to check up on it at exrx.net (www.exrx.net).

The keen eyed reader (lol yea right) may have noticed a new ingredient to my pre-bed shake. Brewer's Yeast is a good source of B vitamins which, as a vegetarian, are important for me to get enough of (don't ask me why :p). It's also a pretty good source of a "complete" protein (45%).

TheGimp
05-04-2004, 02:17 PM
Day 50 of 98 - Shoulders
Weight - 149.2 lbs (+1.6 lbs)
(+/- X) Change since last reading, not since last week


Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Standing One Arm Lateral Raise: 6x6, 6x7.5, 3x10 (-1 rep)
Concentrated on improving my form, hence the "drop" in performance

Seated Military Press: 6x20, 6x30, 3x35 (+2.5 kg)

Arnold Press: 6x10, 6x12.5, 6x15

Diet

No longer have it again :)

Comments

I'm getting pretty slack with the updates, and I'm starting to feel fat :)

TheGimp
05-05-2004, 12:09 AM
Day 51 of 98 - Rest

Workout

None.

Diet

Breakfast:
2 Pieces Toast
1 Can Heinz Baked Beans
1 Tablespoon Olive Oil

Lunch Box:
Half a big avocado
100g Honey nut shredded wheat
2 Bananas
Yoghurt (Onken Biopot Lite)
1 Pack Walker's Lites
400g(ish) strawberries
1 Quorn Slices Sandwich

Dinner:
100g Puy Lentils
6 "Meatballs"
Jar of sauce

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil
1 Heaped Tablespoon Brewer's Yeast

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in pasta sauce

Don't have totals or ratios

Comments

Just a brief update. Biceps were about 12.75 inches, I find this a little too convenient as it means it is another goal I am exactly half way through although I was careful to do as consistent a reading as possible. This is my right bi, my left is noticably smaller which I find quite odd as I try to mainly do dumbell exercises where appropriate. Like I said in my last post I have noticed my fat gain recently and it is fast approaching the stage where I do not think I can continue to bulk. While I see no point in continuing for the sake of it, it would leave all my goals unfinished, although I managed to get half way thru them and am on course to meet them.

Exnor
05-05-2004, 07:48 AM
Well done on the weight gain and strength PB's.

Sorry to hear about the migranes/headaches. Hopefully they will subside with time, and I would not worry about them if your mother has them.

Well done on the diet, it's looking really clean. If your getting fatter - perhaps lower the cals slightly? I can imagine its tough getting all the macronutrients right being a vegitarian. I certainly would find it a problem. I have heard a lot of good things about Brewer's Yeast. Where abouts did you purchase it, and how much was it? I believe the Holland & Barrett here sell it, at around 10.

TheGimp
05-05-2004, 08:15 AM
Thanks Exnor.

I think the optical migraines may be part of a bigger problem I have with vision that has been brought about by spending my entire day in front of a computer screen as part of work. Right now my vision keeps cutting out as if I am blinking. It is quite a disturbing experience, but only seems to happen when I am staring at my monitor. The thing is, that prior to working I still spent most of my waking life in front of a computer, albeit playing games rather than doing something more productive :) I am planning to see the health care assistant tomorrow (she is not in today) although I am worried about going blind at an inopportune moment such as during my commute home :)

I find it's a lot easier to eat clean when planning food for the entire day, such as taking my lunch to work, than becoming hungry at home and being tempted by the less clean food around.

I think my getting fatter is just general build up after bulking for this long. I have heard that bulking when starting from a lower bodyfat results in a superior ratio of lean to fat mass gained, and I started at about 16% which I would consider some kind of upper limit. I am becoming very tempted to stop my bulk at 150 lbs, the thing that worries me are thoughts of being a "failure" for "giving up".

Getting the macros right is actually not as difficult as you might expect :) Looking back I seem to be pretty consistent. My protein % would probably be considered low by most standards, although it is well over the 1g/lb recommendation. I do not track the break down of my fats but I would guess my biggest fault is that, probably too much saturated.

I (by which I mean my mother :D) did indeed buy the brewer's yeast from H&B. I have been having a tablespoon in my pre-bed shakes which is approximately 15g, and the pack I believe is 450g, so it should last me for about 30 days. The best way to describe its taste would be, well, yeasty ;) It is quite similar to marmite, fortunately I am one of those that love it rather than hate it; however it has made my previously edible chocolate shake rather foul.

TheGimp
05-05-2004, 11:45 PM
Day 52 of 98 - Chest/Back
Weight - 149.0 lbs (-0.2 lbs)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms

Bench Press: 6x30, 6x35, 2x47.5 (+2.5 kg)

Shrug: 6x30, 6x40, 6x67.5 (+1 rep)

Deadlifts: 6x70 (+10 kg), 6x75 (+5 kg), 4x77.5 (-2 rep)

Diet

Breakfast:
2 Pieces Toast
1 Can Heinz Baked Beans
1 Tablespoon Olive Oil

Lunchbox:
Half a big avocado
100g Honeynut Shredded Wheat
2 Bananas
1 Packet Walker's Lites
400g(ish) strawberries
Quorn chicken salad consisting of 300g quorn pieces, 2 tablespoons mayo and half an apple

Post Workout:
20g whey and some crackers

Dinner:
1 Serving Sharwood's Medium Egg Noodles
1 Pack Cauldron Foods Marinated Tofu
150g Peas

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil
1 Tablespoon Brewer's Yeast

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in postworkout shake

Don't have totals or ratios

Comments

I feel so slack only doing 3 exercises, but I don't think I could have managed much more. Work had left me pretty exhausted and with little free time. Plus my indecision about whether to continue with my bulk has left me lacking focus.

TheGimp
05-09-2004, 11:37 PM
Day 55 of 98 - Legs/Abs
Weight - 147.4 lbs (-1.6 lbs)

Workout
N.B. All weights in Kilograms

Hack Squats: 6x20, 6x30 (+5 kg), 6x32.5 (+2.5 kg)

SLDLs: 6x20, 6x40, 5x60.0 (+5 kg)

Dumbell Lunges: 6x15, 6x18.5 (+1 kg)

Weighted Situps: 10x10, 10x10

Diet

Don't have it.

Comments

None :p

TheGimp
05-09-2004, 11:51 PM
Day 56 of 98 - Bis/Tris
Weight - 148.8 lbs (+1.2 lbs)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Triceps Kickbacks: 6x3.5 (+1 kg), 6x5 (+1.5 kg), 6x6 (+1 kg)

Dumbell Curl: 6x10, 2x20*, 3x18.5, 6x15, 2x16
*These were 2 failed attempts

One arm triceps xtension: 6x5, 6x6, 6x8.5 (+1 rep)

Barbell Static Hold: 40kg barbell 60s, 41s
For some reason this was a lot more challenging than the two dumbells

Diet

Breakfast:
2 Wholemeal Pitta Breads
75g Reduced Fat Humus

Lunch:
Cheese, Pickle and Salad Sandwich
500ml Chocolate Milk (Skimmed)

Snack:
1 Serving Sharwood's Egg Noodles
150g Quorn Pieces
150g Peas
1 Tablespoon Seasame Oil

Pre/Postworkout:
100g Crunchy Nut Cornflakes, 40g whey split between the two

Dinner:
3 Quorn Sausages
260g Oven Chips

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil
1 Heaped Tablespoon Brewer's Yeast

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in preworkout shake

Total: 3214 Calories 197g Protein 24Pro/52Carb/24Fat

Comments

Slowly working my way back to 149 lbs. I am still undecided regarding whether to continue my bulk. Up until now I was actually becoming more inclined to continue, but after putting on my trousers and feeling how tight they have become, cutting is the more attractive option :) Still, for the time being the bulk continues as I told my mother to get bulking food for this week's shop.

TheGimp
05-10-2004, 11:48 PM
Day 57 of 98 - Shoulders
Weight - 149.0 lbs (+0.2 lbs)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Standing One Arm Lateral Raise: 6x6, 6x7.5, 4x10 (+1 rep)

Seated Military Press: 6x20, 6x30, 4(.5)x35 (+1 rep)

Arnold Press: 6x10, 6x15, 3x17.5 (+2.5 kg)

Diet

Breakfast:
3 Quorn Sausages
240g oven chips

Lunch Box:
2 Quorn Slices Sandwiches
1 Apple
100g Honey Nut Shredded Wheat
1 Packet Walker's Lites Crisps
1 Avocado

Dinner:
1 Serving Sharwood's Medium Egg Noodles
180g Quorn Pieces
150g Peas
1 Tablespoon Seasame oil

Postworkout:
20g whey, 80g Crunchy Nut Cornflakes

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil
1 Heaped Tablespoon Brewer's Yeast

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in postworkout shake

Total: 3293 Calories 193g Protein 23Pro/50Carb/27Fat

Comments
I've decided to give up. My trousers were uncomfortably tight today, perhaps I was feeling bloated but they're definitely tight regardless. Still, given the food that has just been purchased I will continue for just under two weeks, so hopefully I should get over 150 lbs by the end.

TheGimp
05-13-2004, 11:50 AM
Day 58 of 98 - Chest/Back
Weight - 149.8 lbs (+0.8 lbs)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms

Bench Press: 6x30, 6x35, 4x47.5 (+2 reps)

Shrug: 6x30, 6x40, 6x70 (+2.5 kg rep)

Deadlifts: 6x70, 6x75, 6x77.5 (+2 reps)

Diet

Breakfast:
2 Wholemeal Pitta Breads
65g Reduced fat humus

Lunchbox:
Avocado
100g Honeynut Shredded Wheat
2 Bananas
1 Packet Walker's Lites
2 Quorn Slices Sandwiches
Apple

Post Workout:
20g whey and 55g Crunchy Nut Cornflakes

Dinner:
1 Serving Sharwood's Medium Egg Noodles
1 Pack Cauldron Foods Marinated Tofu
150g Peas

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil
1 Tablespoon Brewer's Yeast

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in postworkout shake

Don't have totals or ratios

Comments
Not much to say :)

TheGimp
05-16-2004, 08:35 AM
Day 61 of 98 - Legs/Abs
Weight - 149.2 lbs (-0.6 lbs)

Workout
N.B. All weights in Kilograms

Hack Squats: 6x20, 6x30, 6x35 (+2.5 kg)

SLDLs: 6x20, 6x40, 6x60.0 (+1 rep)

Dumbell Lunges: 6x15, 4x20 (+1.5 kg)

Weighted Situps: 10x15, 10x15

Diet

Breakfast:
50g Nut and Raisin mix

Snack:
4 Quorn Burgers
2 Knotted Rolls

Lunch:
100g Wholewheat Spaghetti
175g Quorn Pieces
Red Sauce

Snack:
Banana

Pre/Post Workout:
40g whey and 470g grapes split between the two

Dinner:
Onken Biopot Yoghurt

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil
1 Tablespoon Brewer's Yeast

Supplements:
Multivit
Vitamin C
5g Creatine; 5g in pasta sauce

Total: 3174 Calories 194g Protein 24Pro/49Carb/27Fat

Comments

Drop in weight was largely due to taking a dump right before going to bed the night before :)

This was also my last scoop of creatine so I suspect I shall see some more weight loss before things improve again. I have not been in a hurry to get some more, although it might be nice to have it when it comes to carb loading for UD2.0. Unfortunately there is no one around to receive deliverys during the day at the moment. I shall order some more when there is, during half term at the end of May.

I'm going to try to sort out a UD2.0 low carb diet this weekend in preparation for my cut. I am thinking my goal will be 9% bodyfat, regardless of how long it takes, done in sets of 6 weeks of UD2.0 with possibly one or two weeks of maintenance in between.

TheGimp
05-17-2004, 12:08 PM
Day 62 of 98 - Bis/Tris
Weight - 148.6 lbs (-0.6 lbs)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Triceps Kickbacks: 6x5, 6x7.5 (+1.5 kg)

Dumbell Curl: 6x5, 2x20*, 3x18.5, 4x16 (+2 reps)
*These were 2 failed attempts

One arm triceps xtension: 6x5, 3x10 (+1.5 kg)

Barbell Static Hold: 40kg barbell 60s, 60s (+19 sec)

Diet

Breakfast:
Onken Biopot Yoghurt

Lunch:
100g Wholewheat Spaghetti
Quorn Meatballs in Sauce
50g Cheese

Snack:
2 Knotted Rolls
4 Quorn Burgers

Pre/Postworkout:
40g whey split between the two, 50g oats 20g sugar for post workout carbs

Dinner:
3 Linda McCartney Sausages
1 Can Heinz Baked Beans

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil
1 Heaped Tablespoon Brewer's Yeast

Supplements:
Multivit
Vitamin C

Total: 3239 Calories 197g Protein 30Pro/44Carb/26Fat

Comments

I'm guessing continued loss of weight is due to coming off the creatine. Trousers were very tight this morning, I'm looking forward to cutting :)

TheGimp
05-17-2004, 11:37 PM
Day 63 of 98 - Shoulders
Weight - 151.2 lbs (+1.6 lbs)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms
(+X) Change since exercise last performed

Standing One Arm Lateral Raise: 6x7.5, 5x10 (+1 rep)

Seated Military Press: 6x20, 6x30, 5x35 (+1 rep)

Arnold Press: 6x10, 6x15, 4x17.5 (+1 rep)

Diet

Breakfast:
1 Can Heinz Baked Beans
50g Cheese

Lunch Box:
1 Quorn Slices Sandwiches
Onken Biopot Yoghurt
1 Apple
100g Honey Nut Shredded Wheat
1 Packet Walker's Lites Crisps
125g Carrots
40g Nut and Raisin mix

Dinner:
100g Wholewheat Spaghetti
Quorn Meatballs in Sauce
30g Cheese

Postworkout:
20g whey, 100g Honey Nut Shredded Wheat

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil
1 Heaped Tablespoon Brewer's Yeast

Supplements:
Multivit
Vitamin C

Total: 3201 Calories 199g Protein 25Pro/47Carb/28Fat

Comments
Holy weight gain batman! I suspect it was inflated due to not taking a dump just before going to bed.

TheGimp
05-20-2004, 02:36 AM
Day 65 of 98 - Chest/Back
Weight - 150.2 lbs (-1.0 lbs)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms

Bench Press: 6x30, 6x35, 6x47.5 (+2 reps)

Shrug: 6x30, 6x40, 6x72.5 (+2.5 kg rep)

Deadlifts: 6x72.5 (+2.5 kg rep), 6x75, 6x77.5

Diet

See Comments.

Comments

Bit of a more realistic weight this morning. Had a good workout, I'm very very pleased to have reached 6x47.5kg for bench as that means I've made a nice round 7.5kg improvement during the bulk. With another 4 weeks I am sure I would have made my target of 50kg.

Diet got a little crap towards the end of the day, such as having a small pizza and no post workout carbs so I didn't bother to include the details. It really wasn't too bad. I'm mostly worried about not getting the best out of my workout with the lack of carbs than anything else.

I will have to finalise most of the details of the low carb part of my cut tonight as I am accompanying my mother shopping tomorrow evening and will need to have in mind things to get :) My goal is to come up with a plan that allows for variety such as several choices for a particular meal with similar macro breakdowns. I am thinking about 2000 calories a day; this is what I used last time when I gained/lost no weight (although I'm guessing some fat was lost while muscle was gained) because although I will be in the region of 10 lbs heavier, I am more keen to actually lose some weight this time. (Well ideally I won't lose any and get to 9% but I think some will have to be in order to get there in a reasonable time frame). My current list of foods include:

Cauldron Foods' Marinated Tofu
Most Quorn products
Egg free mayo
Nuts (mainly almonds I'm guessing, perhaps some walnuts also, or maybe just a mix)
Broccoli
Seasame oil
Olive oil
Reduced fat cheese
Lots of casein shakes :p

I will check out low carb bread at the supermarket. I am also curious about fruit and high sugar veggies such as carrots. According to posters for Atkins that I've seen on the tube they are keen to make the point that a lot of fruit is acceptable. I am guessing this is because a lot of the carb content is fibre? Another thing I have just thought of is that fructose replenishes liver glycogen, which means it should not interfere with the (muscle) glycogen depletion?

As a vegetarian it is pretty hard for me to go very low carb. I managed just over 50g last time I believe. This time I think I shall permit myself up to 75, although the lower I can get it the better obviously, because I think that will allow me to have more foods that I enjoy and be able to stick to the diet for longer.

TheGimp
05-20-2004, 03:19 PM
Well I had no intention of posting pics until after I'd cut and bulked again and was able to do a nice collage of improvement but, well, I impressed myself with the difference :p Enjoy. Btw I suck at taking wheel pics, just trust me that I'm working them and they're improving.

The before pic was taken last September, but honestly as you may know if you've been reading my journal, I don't think there was much if any difference between then and when I started my bulk.

Allyrulez
05-20-2004, 03:39 PM
Heh, hot off the press





Your traps have bigged!! Massive change


And your arms look sharper

Your chest seems thicker as well





But your nipples have changed colour :(

this voids everything

TheGimp
05-21-2004, 02:15 AM
lol about the nipples... I dunno. The pics were taken with different digital cameras, the most noticable difference is my skin tone. Both were taken with the flash, so I guess its just a difference in contrast.

Thanks for the comments :)

Exnor
05-21-2004, 03:04 AM
Have your migranes got any better?

TheGimp
05-21-2004, 03:23 AM
I have not had any optical migraines since that weekend. If they are indeed the same thing that my mother suffers from then they are a very infrequent occurence.

It turns out that the vision cutting out episode I experienced was actually just a flashing light in the office which has been replaced, which makes me feel pretty silly :) I had originally thought it was something harmless like that, but as it continued I became convinced otherwise.

TheGimp
05-23-2004, 07:18 AM
Day 68 of 98 - Legs/Abs
Weight - 149.0 lbs (-1.2 lbs)

Workout
N.B. All weights in Kilograms

Hack Squats: 6x20, 6x30, 6x37.5 (+2.5 kg)

SLDLs: 6x20, 6x40, 6x62.5 (+2.5 kg)
Fairly sure my form for these is diabolical and I'm going to **** up my back :)

Dumbell Lunges: 6x15, 6x20 (+2 reps)

Weighted Situps: 10x20 (+5 kg), 10x20 (+5 kg)

Diet

Breakfast:
Half an Onken Biopot Yoghurt

Snack:
100g Wholewheat Spaghetti
6 Quorn Meatballs
Pasta sauce

Lunch:
3 Linda McCartney Sausages
1 Can Heinz Baked Beans

Snack:
2 Slices Wholemeal Bread
3 Tivall Frankfurters

Pre/Post Workout:
40g whey and 2 bananas split between the two

Dinner:
100g Wholewheat Spaghetti
50g Cheese

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil
1 Tablespoon Brewer's Yeast

Supplements:
Multivit
Vitamin C

Total: 3166 Calories 216g Protein 27Pro/44Carb/29Fat

Comments

Last workout day of the bulk. Disappointing that I've dropped below 150 lbs.

TheGimp
05-23-2004, 07:30 AM
Day 69 of 98 - Summary
Weight - 149.0 lbs

So that's it. Tomorrow the cutting begins. Here's a summary of my progress:

Starting weight: 138.2 lbs
Ending weight: 149.0 lbs
Weight gained: 10.8 lbs

Starting bench (6 reps): 35 kg
Ending bench (6 reps): 47.5 kg
Bench weight gained: 12.5 kg

Starting bicep girth (flexed): 12.5 inches
Ending bicep girth (flexed): ~12.75 inches
Bicep girth gained: 0.25 inches

Overall I'm very happy with the way things went. I must say a good deal of this is due to my recent pics which show a clear improvement; not something that is noticable when you study yourself in the mirror every day. In case you missed them, they are hiding at the end of the previous page. You can look forward to details of my low carb diet and glycogen depletition workouts tomorrow as I begin 6 weeks of UD2.0.

TheGimp
05-24-2004, 12:11 AM
Week 1 of 6 Monday - Glycogen Depletition

Workout
N.B. All weights in Kilograms

I didn't have much time to sort out a workout, so I took this one pretty much straight from the last time I did UD2.0. Seems to have way too much shoulder work (they were absolutely killing me by the end, but then most of my body was in pain by then :p) but I seem to recall my delts were something of a priority then.

Lying Lateral Raises: 15x1, 15x1, 15x1, 15x1

Dumbell Front Raise: 15x5, 15x5

Seated Military Press: 15x10, 15x10, 15x10

Barbell Bent Over Rows: 15x10, 15x10, 15x10, 15x10

Sumo Deadlifts: 15x20, 15x20, 15x20, 15x20, 15x20

Bench: 15x10, 15x10, 15x10, 15x10

Incline Bench: 15x7.5, 15x7.5, 15x7.5

Diet

Breakfast:
40g Pumpkin Seeds

Shake consisting of:
1 Scoop Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
40g Mayo

Spacebar

40g Walnuts

100g Fresh Spinach

Dinner:
1 head (300g) of Broccoli
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Other:
1 Cup Green Tea with breakfast

Total: 2030 Calories 159g Protein 49g Carbs 31Pro/10Carb/59Fat

Comments

The nightmare begins.

Tbh it wasn't too bad. Diet wise, I mainly got hungry after I just ate and there wasn't enough to satisfy me, after going an extended period without eating it began to be bearable.

I forgot what a bitch the workouts are tho. My muscles were fit to burst by the end, and I was suffering from the usual signs of a glycogen depletition workout - maniacal laughing at the sheer pain. Like I mentioned seems like a bit too much delt work especially in comparison to more important body parts like chest and back. I may well tweak it for next week.

I am worried that cals are a little high for me to lose the weight I desire, especially given that now my daily activity levels are probably less than they were when I did UD2.0 previously. (No walking to and from uni and no weekly martial arts classes). Also I could probably do with less fat and more protein but it was the best I could do on a veggie diet.

Exnor
05-25-2004, 02:48 AM
Well done on the goal achievements.


I have not had any optical migraines since that weekend. If they are indeed the same thing that my mother suffers from then they are a very infrequent occurence.

It turns out that the vision cutting out episode I experienced was actually just a flashing light in the office which has been replaced, which makes me feel pretty silly :) I had originally thought it was something harmless like that, but as it continued I became convinced otherwise.

That is amusing about the flashing light. I'm sorry I did not comment on your picture, I did not see it before hand. Big improvement all round, most notably in the traps (were you flexing them in the first picture?).

TheGimp
05-25-2004, 03:38 AM
Yes it was quite strange because I figured I should be able to work out if it was just the light flashing. It seemed too extreme a darkening for it to be that, especially given there is a window letting sunlight into the room. It is possible that the flashing of the light really was having a serious effect on my vision, but that it was only this stimulus and once removed things went back to normal.

The traps improvement does seem a little too good. Obviously in the more recent picture I am leaning forward which helps to show them off. I can't recall if I was flexing them in the before pic but I assume I must have - obviously I would have wanted them to look as impressive (as if they could ever have been considered impressive :)) as possible!

TheGimp
05-26-2004, 03:10 AM
Week 1 of 6 Tuesday - More Glycogen Depletition

Workout
N.B. All weights in Kilograms

Again I just took the workout from the last time I did UD2.0. I made the mistake (I think) of thinking the bicep curls were dumbells and not barbell... suffice to say my biceps were in a lot of pain by the end :) This workout seemed a lot worse than yesterdays. In particular the squats seemed endless :(

Wide ATF Squats: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

Dumbell Bicep Curls: 15x10, 15x10, 10x10

Calf Raises: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

Tricep Curls: 15x5, 15x5, 15x5, 15x5

Reverse Barbell Curls: 15x10, 15x10, 15x10

Situps: 15xbw, 15xbw, 15xbw, 15xbw

Diet

Breakfast:
40g Pumpkin Seeds
These were not on my intial list but I saw them at the supermarket and they seemed to have good macros (Something like 25g protein 13g carbs per 100g, the only thing the packaging didn't tell me was the lipid profile but I suspect a quick search at the USDA would rectify that)

Shake consisting of:
1 Scoop Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil
The Brewer's Yeast is reasonably high in carbs (In the region of 6g for the tablespoon I believe)

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
40g Mayo
This is where a large portion of my carbs come in - the 300g of Quorn Pieces contains 15g of carbs, but it's also one of my tastiest meals. (and contains about 45g of protein). I hate eggs and eggy food but for some reason I find mayo just about edible. However I have purchased some egg free mayo which I shall be using once I have finished this jar. It is made from a blend of pea protein, water and sunflower oil and is less calorie dense than the mayo I have been having

Spacebar
This is a product made by a company which I believe is called Topas. It's essentially a blend of wheat protein, coconut fat and hemp seeds which I guess is supposed to pass for vegetarian jerky. The bar contains around 120 calories, 12g of protein, about 1g of carbs and the rest fat. It is certainly edible but it is only available from a dedicated health food store nearby so I find it unlikely I will be making them a regular part of my diet after the four I bought to try this week. I am not usually concerned about protein quality but wheat is poor and this is essentially isolated wheat protein. I believe this is because of the absence of the amino acid lysine in the wheat, and I suspect the quality is greatly enhanced with the simple addition of this (from legumes)

40g Walnuts
I ate a lot of almonds last time I did UD2.0 (and got thoroughly sick of them) because they are high in protein and have a lot of monounsaturated fat. However I only just came to realise that they also have quite high levels of carbs (20g per 100g). Walnuts on the other hand are very low carb and are also a reasonable (well, relatively) source of omega3s.

100g Fresh Spinach

Dinner:
1 head (300g) of Broccoli
1 Pack Taifun Smoked Tofu with Almonds and Seasame Seeds

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Other:
1 Cup Green Tea with breakfast
As you may have gathered I believe I am extremely sensitive to caffeine and it keeps me awake at night. I have decided to experiment with how much I can handle. For Monday/Tuesday/Wednesday I am going to have a cup of green tea with breakfast. Next week I will also have one as some point midmorning, and possibly continue to increase my intake. This is mainly for the health benefits of green tea although I doubt a couple of cups will make any difference. I going to continue to avoid caffeine for the rest of the week as it adversely affects carb loading

Total: 2055 Calories 165g Protein 49g Carbs 32Pro/10Carb/58Fat

Comments

I've provided you with enough body building details in the diet and workout sections so comments today will be reserved for a discussion of real life affairs :)

I have been undertaking a lengthy daily commute as part of my industrial placement. Part of this involves a 45 minute train journey. There is a woman who makes exactly the same journey at the same time. She is the most beautiful woman I have ever laid eyes upon. They say that beauty is in the eye of the beholder and I believe part of this attraction is because she is not flawlessly beautiful like a model but, perhaps, someone who is not entirely out of my league. However I am very intimidated by her beauty. I have been toying with the idea of striking up a conversation with her but this is very uncharacteristic of me. I am shy and suffer from social phobia.

Up until today I was hoping she worked at the same place that I do, possibly also on industrial placement, because she seems to keep the same hours (getting the 5:30 train Monday-Thursday and the 5 train on Friday) and because the commute seems unreasonable for someone to make except on a temporary basis. However this morning I took an alternative route from the station to work which she takes and noticed she turned off far earlier. I feel somewhat devestated by this as it would have made a good ice breaker and now it will only be even harder to go up and talk to her.

Furthermore I am put off by the fact that she seems to show no interest in me. I find myself often looking at her while we wait for a train (although she is so beautiful it hurts) and she does not so much as glance in my direction. I have tried to position myself so I can sit near her on the journey in the morning but so far it has been fruitless as she seems to end up in random positions (In the morning she actually gets on a stop or two after me so not quite eaxctly the same journey then). Perhaps I am expecting too much. Yesterday as we were getting off the train we had brief and very definite eye contact but I do not think it went well as she had no reaction and I fear I did not give her a good impression by not smiling.

In the evenings it is difficult for me to do anything about it because I go home with a colleague. I would find it even more difficult to talk to her with him there and we do not sit near her. It would be very obvious if we changed this as she gets on right at the very front of the train and we regularly get on at a different place.

I worry am I becoming too obsessed over nothing. I know nothing about her. I worry about not having the balls to talk to her. I worry about talking to her, being rejected, and having to see her every day. I worry about her having no interest in me. I worry about her already having a significant other. I worry greatly that this is entirely one sided.

Suggestions more than welcome :)

Exnor
05-26-2004, 06:34 AM
I believe you just need to get talking to her, one way or another, its easy after that.

Find opportunities and just go for them, throw caution to the wind, don't even think too hard about it. Just relax, and try not to obsess too much (I know its hard), but the truth is you don't know her and she could have any kind of personality, be married/engaged, an axe murderer on extended bail, etc.

I assume you have been travelling the same route for a long time, so the most obvious way to approach her might still be viable. In my opnion you should approach her ASAP, before you work up the courage it will most likely be too late. Come out of your shy social phobia shell for a few minutes, get angry, hit yourself, whatever, just do it. It's really not a big thing, you just have to do it once.

<look at her a lot, as if your trying to recognize her, she looks, whatever>

You: "Hey <smiling>, do I know you? Do you work at <my company> too?"
Her (assuming she can speak english): "Hey, nah I work 5 mins round the block."
You: "Ah, yeah I thought so, seen you around a lot. Damn long journey isn't it, im going to find a different route soon <whatever blah blah>"

Just let it come natrually if you can, and do it ASAP.

TheGimp
05-26-2004, 08:26 AM
Cheers Exnor, sounds like some damn good advice :)

TheGimp
05-27-2004, 11:56 PM
Week 1 of 6 Thursday - Carb Loading Begins

Workout
N.B. All weights in Kilograms

Again I just took the workout from the last time I did UD2.0. This was a tough workout, it left me exhausted but in a different way to glycogen depletition. Lots of supersetting to save time. Basically whenever exercises shared the same weight I supersetted.

Deadlifts: 10x50, 10x50

Shrugs: 10x40, 10x40

Seated Militaries: 10x20, 10x20

Lying Lateral Raises: 10x5, 10x5

Hack Squats: 10x30, 10x30

Calf Raises: 10x20, 10x20

Barbell Bench Press: 10x30, 10x30

Dumbell Flys: 10x10, 10x10

Dumbell Bicep Curls: 10x10, 10x10

Situps: 10xbw+10, 10xbw+10

Diet

Breakfast:
40g Pumpkin Seeds

Shake consisting of:
1 Scoop Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
40g Mayo

Spacebar

40g Walnuts

3 Stalks Celery

Here the pre/post workout nutrition and carb loading begins

Preworkout:
1 Scoop Whey
50g Kellog's Crunch Nut Red

Postworkout:
2 Scoop Whey
100g Weetabix Minicrunch w/ Chocolate Chips
These are soooo good. I practically creamed myself eating them

More Carbs:
100g Weetabix Minicrunch w/ Chocolate Chips
1 Banana

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
10g Creatine; 5g each in pre/post workout shakes

Total: 2804 Calories 170g Protein 250g Carbs 24Pro/36Carb/40Fat

Comments

Using 7g/lb of LBM I need to eat in the region of 880g of carbs. I only managed 210g (The additional 40g coming from my usual low carb diet earlier in the day) so tomorrow I shall need to eat about 650g of carbs, along with the usual 1g/lb of protein and at least 50g of fat.

I have not seen the girl since my last post. I find this very distressing as if she has already slipped through my fingers. All it would take would be for her to get a train 30 mins earlier or later. Or perhaps she has merely stopped working there. Perhaps she is merely taking some holiday given the Bank Holiday weekend. The funny thing however is I doubt this will give me any more motivation to go talk to her if I see her again.

TheGimp
05-29-2004, 03:05 AM
Week 1 of 6 Friday - Carb Loading

Workout

None thankfully!

Diet

Breakfast:
Onken Biopot Yoghurt

Lunchbox:
1 Loaf Soreen (Fruit Malt loaf type thing)

5 Cinammon Raisin Bagels

1 Packet Walker's Lites Crisps

Onken Biopot Yoghurt

Dinner:
50g Weetabix Minicrunch w/ Chocolate Chips
200g Soy Milk

More Dinner:
100g Weetabix Minicrunch w/ Chocolate Chips

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Total: 3815 Calories 147g Protein 651g Carbs 15Pro/69Carb/16Fat

Comments

In some ways I found this more difficult than glycogen depletition. All the carb products kept me hungry most of the day. I completely forgot to load creatine today. Oh well.

TheGimp
05-30-2004, 03:22 AM
Week 1 of 6 Saturday - Power Workout

Workout
N.B. All weights in Kilograms

Awful, awful workout. Probably the worst I've had in a long time. I don't know if I've undergone a serious amount of catabolism this week (I find it highly unlikely) but I just wasn't shifting the weight I should be. I think part of the problem could be a lack of warmup sets. Next week I will make the first of the 3 sets a warmup one.

Deadlifts: 3x77.5, 3x77.5, 3x77.5

Barbell Shrugs: 3x70, 3x70, 3x70

Seated Militaries: 3x35, 3x35, 3x35

Standing One Arm Lateral Raises: 3x10, 3x10, 3x10

Hack Squats: 3x40, 3x40, 3x40

Barbell Bench Press: 1x50, 3x47.5, 2x47.5
I really don't know why I struggled with bench in particular

Dumbell Bicep Curls: right arm: 3x18.5, 3x18.5, 3x17.5 left: 3x18.5, 2x18.5, 3x17.5
I normally don't bother with seperate details for each arm as I try very hard to make them the same even if a little cheating is involved, but I just couldn't do that with the 2nd set on my left arm.

Situps: 3xbw+20, 3xbw+20, 3xbw+20

Close grip Bench Press: 3x30, 3x30, 3x30
I find this a particularly challenging exercise to perform

Hammer Curls: 3x15, 3x15, 3x15

Diet

Breakfast:
1 Packet Cauldron Food's Marinated Tofu
1 Serving Sharwood's Egg Noodles
100g Peas

Lunch:
100g Puy Lentils
6 Quorn Meatballs
250g pasta sauce

Snack:
Bagel
50g Half Fat Cheese

Pre/postworkout:
2 Scoop Whey and 100g Kellog's Crunchy Nut Red split between the two

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
10g Creatine; 5g each in pre/post workout shakes

Total: 2446 Calories 196g Protein 32Pro/43Carb/25Fat

Comments

I think I covered most of the pertinent points in the diet and workout sections.

iLUDEd
05-30-2004, 12:44 PM
you'll see significant gains in strength with your next powder workout when u creatine load, since you dont eat meat youd b low on creatine.. diet's lookin good, how did you look waking up after your carb up? lean or bloated?

about the girl, i agree with Exnor, start up a convo with her and see if you still like her after talking to her, for all you know she could be some snobby bitch and your fussing over nothing, or she could be shy like you.. without talking to her you'll never know. its also good practice for when this happens again, the more u practice the more natural it will become for you to strike up a conversation with strangers..

TheGimp
05-30-2004, 04:33 PM
Hi iLUDEd.

Yah it did occur to me that creatine loading would have probably helped. However when I ran out of creatine towards the end of my bulk I did not notice any drop in strength and, indeed, went on to continue to make personal bests.

Looked pretty good after carb loading even if I do say so myself :) If anything I was a bit worried that I went a little low on the carbs during the load. There has been a noticable, although not amazing, improvement this week not just around the belly but also some definition coming through in my arms as well.

Depending on how things look when I get on the scale tomorrow I may lower the low carb/cal days' calories as we discussed. The likely candidates are reducing or removing the walnuts at lunch and reducing the portion of pumpkin seeds for breakfast. I also no longer have any of those "spacebars" although they were a decent source of protein (14g for 120 cals). Switching to my egg free mayo also saves about a hundred calories.

About the girl, yes I agree but it is the kind of thing I find very difficult. I have trouble holding conversations with very good friends that I have known for years. I am trying to psych myself up for it, although at the moment I am unsure whether I will ever see her again to even have the opportunity.

TheGimp
05-31-2004, 02:58 PM
Week 2 of 6 Monday - Glycogen Depletition
Weight - 148.8 lbs (-0.2 lbs)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms

Lying Lateral Raises: 15x1, 15x1, 15x1, 15x1

Seated Military Press: 15x10, 15x10, 15x10

Barbell Bent Over Rows: 15x10, 15x10, 15x10, 15x10

Sumo Deadlifts: 15x20, 15x20, 15x20, 15x20, 15x20

Bench: 15x10, 15x10, 15x10, 15x10

Incline Bench: 15x7.5, 15x7.5, 15x7.5

Situps: 15xbw, 15xbw, 15xbw, 15xbw
I wanted to make tomorrow's session as managable as possible and figured moving this exercise might help

Diet

Breakfast:
40g Pumpkin Seeds

Shake consisting of:
1 Scoop Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunch:
400g Soy Milk

More Lunch:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
40g Mayo

Snack:
Tosolia tofu w/ olives and basil

Dinner:
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Other:
1 Cup Green Tea with breakfast

Total: 1695 Calories 150g Protein 39g Carbs 35Pro/9Carb/56Fat

Comments

Not the greatest weight loss after a week. Things visually look somewhat better than the numbers suggest but still I want to pick things up a notch as I'd rather not have to do any more cutting after these 6 weeks. So cals have been lowered. I think I had too many soy products today. I like to restrict myself as it seems a bit questionable. Well hopefully my testicles won't shrivel up and I won't suddenly sprout breasts.

mixta
06-01-2004, 05:36 AM
Well hopefully my testicles won't shrivel up and I won't suddenly sprout breasts.

Lol!


I think part of the problem could be a lack of warmup sets. Next week I will make the first of the 3 sets a warmup one.

I agree. The hard part is trying to make sure you dont burn up too much energy before you do your work sets.

iLUDEd
06-01-2004, 01:43 PM
TheGimp - have u tried kind of visualiising convo's with people in your mind, trying to predict somethin theyd say, so you can get a quick response to it, it helps you feel a lil more comfortable around that person..

if you can notice changes after 1 week on UD2 then your doing great, remember most, if not all of the weight loss on UD2 (if dont correctly) is going to be coming from fat.

TheGimp
06-02-2004, 12:06 AM
mixta: Thanks for the input. I'll choose some warmup weights based on what I used when bulking so hopefully it should be fine as far as running out of steam.

iLUDEd: I often try to predict the run of conversations as I find this is the only way I can conduct them with any confidence. However I think this is perhaps a bad thing as if it damages my ability to make conversation on the fly which is often required - for example when they don't take the path I have predicted :)

TheGimp
06-02-2004, 12:07 AM
Week 2 of 6 Tuesday - More Glycogen Depletition

Workout
N.B. All weights in Kilograms

Wide ATF Squats: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

Barbell Bicep Curls: 15x10, 15x10, 10x10

Calf Raises: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

One arm tricep extensions: 15x5, 15x5, 15x5, 15x5

Reverse Barbell Curls: 15x10, 15x10, 15x10

Diet

Breakfast:
20g Pumpkin Seeds

Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
40g Mayo

3 Stalks Celery

Tosolia Tofu w/ Olives and Basil

Dinner:
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Other:
1 Cup Green Tea with breakfast

Total: 1622 Calories 153g Protein 42g Carbs 38Pro/10Carb/52Fat

Comments

Slowly streamlining my diet. Like I said I want to lose the fat as quickly as possible so that no more cutting is necessary after these 6 weeks. I don't know if this is realistic however, my love handles are still pretty chunky :)

I had a thought about the girl. I still have not seen her. I believe there is a school near to the station, and what is it this week? Yes, that's right, half term. I think it is likely she is a teacher and hopefully will be back next week. (I can't believe it took this long for that to occur to me. Both my parents are teachers and my brother is still at school so I am the only one off working this week).

iLUDEd
06-03-2004, 11:16 AM
6 sets of squats in one day. ahh the UD2 memories! haha what bf% are you currently?

Exnor
06-03-2004, 12:17 PM
Sets of 15 reps with 10kg? Do you not use olympic bars or do you not count the bar?

TheGimp
06-03-2004, 12:56 PM
6 sets of squats in one day. ahh the UD2 memories! haha what bf% are you currently?
Yeah I end up supersetting out of sheer boredom :) I estimate my BF to be around 15-16%. I have a Tanita scale which I don't trust at all to give me an accurate reading and a pair of callipers which I find little better due to my lack of skills. Starting on Monday I will take weekly waist measurements as I feel that would be the most accurate means of evaluating progress I possess.



Sets of 15 reps with 10kg? Do you not use olympic bars or do you not count the bar?
I don't count the bar, no, as I do not believe it to be that heavy. I do not know off hand how heavy it is but I think it is about 6 - 8kg. I will try to find out and get back to you, but now it's time to hit the weights :)

TheGimp
06-04-2004, 11:55 AM
Week 2 of 6 Thursday - Carb Loading Begins

Workout
N.B. All weights in Kilograms

Deadlifts: 10x50, 10x50

Shrugs: 10x40, 10x40

Seated Militaries: 10x20, 10x20

Lying Lateral Raises: 10x5, 10x5

Hack Squats: 10x30, 10x30

Calf Raises: 10x20, 10x20

Barbell Bench Press: 10x30, 10x30

Dumbell Flys: 10x10, 10x10

Dumbell Bicep Curls: 10x10, 10x10

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
40g Mayo

Dietary Disaster (see comments):
250ml Orange Juice
Half a cheese salad sandwich

Here the pre/post workout nutrition and carb loading begins

Preworkout:
1 Scoop Whey
50g Kellog's Crunchy Nut Red

Postworkout:
2 Scoop Whey
100g Weetabix Minicrunch w/ Chocolate Chips

More Carbs:
100g Weetabix Minicrunch w/ Chocolate Chips

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
10g Creatine; 5g each in pre/post workout shakes

Total: 2278 Calories 157g Protein 247g Carbs 28Pro/43Carb/29Fat

Comments

Diet got a bit fcuked up during lunch as you can see. A visitor came to work and my team attended a lunch with him. I was not comfortable sitting there not eating especially as it was not clear whether I was required to attend in the first place hence it would have been strange of me to volunteer to go and not eat anything. I am far more upset about the orange juice than the sandwiches. If water had been an option then I would have gladly eaten more, regardless of carb content. Normally I do not drink anything aside from water except when I am "out on the piss".

TheGimp
06-04-2004, 12:00 PM
Exnor,

Follow up to the bar. It is part of this (http://www.argos.co.uk/webapp/wcs/stores/servlet/ProductDisplay?storeId=10001&langId=-1&catalogId=1751&productId=94547&Trail=C$cip=12298>C$cip=12331>C$Brand=York&categoryId=12331
) set available at Argos.

The set is referred to as a 50kg Spinlock Cast Iron Dumbell/Barbell set. The plates themselves add up to 40.5kg. Leaving 9.5kg split between the barbell and the two dumbells. Assuming the dumbells are 1kg this means the barbell is 7.5kg.

TheGimp
06-05-2004, 05:19 AM
Week 2 of 6 Friday - Carb Loading

Workout

None.

Diet

Breakfast:
1 Scoop Micellar Casein
100g Weetabix Mini Crunch w/ Chocolate Chips

Lunchbox:
5 Cinammon Raisin Bagels

1 Packet Walker's Lites Crisps

2 Plain Bagels with 25g Cream cheese split between the two

Snack:
1 Scoop Micellar Casein
100g Weetabix Mini Crunch w/ Chocolate Chips

Dinner:
100g Wholewheat Spaghetti
125g "Chicken" Pieces
250g Pasta Sauce

More Dinner:
100g Weetabix Minicrunch w/ Chocolate Chips

Pre Bed Shake:
1 Scoop Micellar Casein

Supplements:
Multivit
Vitamin C
20g Creatine; 5g in each shake and 5g in the pasta sauce

Total: 3799 Calories 178g Protein 640g Carbs 19Pro/67Carb/14Fat

Comments

Managed to get the creatine in this time. I think I skimped a little on the carbs, given that I had about 180g last night that makes a grand total of 820g, when my target is 880g.

Exnor
06-05-2004, 12:06 PM
The reason I asked was because I was under the impression you went to a gym, in which case the bar would most likely be an olympic one weighing at a minimum of 20kg. I just thought 10kg was surprising since you can lift substantially more than that, even for 15 reps. I assume its part of the UD2 your doing.

TheGimp
06-06-2004, 05:44 AM
Nope, I've always worked out at home. I find it a lot easier to stay motivated that way, and it is less time consuming.

Lyle says for glycogen depletition 60% of 1 rep max should be used. I imagine 10kg is a lot less than this, but I honestly don't see how I could manage doing 6 sets of 15 reps with much more than that. And, just judging from results, it seems to be acceptable.

TheGimp
06-06-2004, 06:08 AM
Week 2 of 6 Saturday - Power Workout

Workout
N.B. All weights in Kilograms

Much better workout this time. Whether it was the creatine or the warmup sets or both, I felt ready to kick some ass and was happy with my performance in most exercises.

Deadlifts: 3x72.5, 3x77.5, 3x77.5

Barbell Shrugs: 3x40, 3x60, 3x72.5

Seated Militaries: 3x20, 3x35, 3x40
I'm particularly pleased hitting 40kg on this exercise. In constrast to last week, I was on a high and really keen to push myself.

Standing One Arm Lateral Raises: 3x5, 3x10, 3x12.5
Form suffered a bit on the last set.

Hack Squats: 3x30, 3x40, 3x45
Again form deteriorated towards the end of this exercise. It is my personal experience and, it would seem, the experience of many others that this can be a hard exercise to get right with the barbell brushing up against the back of the legs. When I recently reintroduced the exercise I made sure that my form was excellent in order to avoid this but the problem has again started to manifest itself as I have increased the weight.

Barbell Bench Press: 3x30, 3x45, 2x50
Again bench seemed under par. Part of the problem, I believe, is that the floor in the cellar where I workout is very uneven and this makes placing the bench in a suitable place very difficult if not impossible. As a reuslt the bench is an a slight incline along its width which I am worried causes one side of my pecs to be emphasised, aside from making the exercise unnecessarily more difficult.

Barbell Bicep Curls: 3x20, 3x25, 3x30
I believe my biceps to be somewhat imbalanced, with my left noticably smaller than my right, so perhaps this is not the best exercise for them but I felt like a bit of a change.

Situps: 3xbw+20, 3xbw+20, 3xbw+20
I attempted bw+30 but I found holding the three plates particularly unweildy. I believe I may be holding the two plates in a manner which makes the exercise far easier than the weight suggests so I will experiment with that.

Triceps Dumbell Extension (Two-arm): 3x10, 3x18.5, 3x20
Attempted this instead of close grip bench press. Again I feel that my left tricep is noticably smaller than my right and so probably one arm would be superior. Indeed I found that my right tricep really burned after this, but didn't feel it at all in my left.

Hammer Curls: 3x10, 3x16, 2x17.5

Diet

Breakfast:
2 Plain Bagels
2 Quorn Burgers

Lunch:
1 Serving Sharwood's Medium Egg Noodles
1 Pack Cauldron Foods' Marinated Tofu
1 Tablespoon Seasame Oil

Pre/postworkout:
3 Scoops Whey and 2 bananas split between the two

Dinner:
100g Reduced Fat Humus
2 Wholemeal Pitta Breads

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
10g Creatine; 5g each in pre/post workout shakes

Total: 2410 Calories 151g Protein 25Pro/46Carb/29Fat

Comments

Been sharing some UD2.0 experiences with Augury over in his journal (http://www.wannabebigforums.com/showthread.php?t=48447) and I think I may have not been giving the weekend days the attention they deserve. Specifically too many cals on Saturday and too many carbs in the latter half of Sunday. So I tried to keep cals down a bit today.

Starting to give consideration to what to do after this cut. Hopefully I will be lean enough after these 6 weeks to go into a bulk. I'm thinking of giving HST another go. The last time was not particularly successful, mainly due to me being indecisive about bulking/cutting and my diet sucking.

iLUDEd
06-06-2004, 11:25 AM
Nope, I've always worked out at home. I find it a lot easier to stay motivated that way, and it is less time consuming.

Lyle says for glycogen depletition 60% of 1 rep max should be used. I imagine 10kg is a lot less than this, but I honestly don't see how I could manage doing 6 sets of 15 reps with much more than that. And, just judging from results, it seems to be acceptable.

i agree on the working out @ home thing, i find it more enjoyable knowing nobody is lookin at u lift, and u can listen to whatever u want, and lift whenever u want.

i never really tested what my 60% of 1RM was either, i just did a weight that i knew i could get through without havin to rest for too long inbetween sets.

Exnor
06-07-2004, 08:00 AM
Ah, I understand your situation a bit better now.

I personally cannot get a decent workout done at home, I think for many reasons. The primary one probably being lack of space/weights/equipment at home in comparison to the gym. At the gym you normally have a large selection of machines and freeweights with a wide range of weights. I also find the support from people at my gym very helpful - everybody has similar goals and is there to lift weights and to not mess about. The atmosphere just is not the same at home, I believe your mental state has a lot to do with your lifts at your upper limits.

I see what you mean about music iLUDEd, however many people bring personal music players with them.

Nice deadlifts.

TheGimp
06-08-2004, 12:07 AM
Week 3 of 6 Monday - Glycogen Depletition
Weight - 147.0 lbs (-1.8 lbs)
Waist - 32 inches
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms

Lying Lateral Raises: 15x1, 15x1, 15x1, 15x1

Seated Military Press: 15x10, 15x10, 15x10

Barbell Bent Over Rows: 15x10, 15x10, 15x10, 15x10

Sumo Deadlifts: 15x20, 15x20, 15x20, 15x20, 15x20

Bench: 15x10, 15x10, 15x10, 15x10

Incline Bench: 15x7.5, 15x7.5, 15x7.5

Situps: 15xbw, 15xbw, 15xbw, 15xbw

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunch:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
40g Mayo

3 Stalks Celery

Snack:
300g Soy Milk
1 Scoop Micellar Casein

Dinner:
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Other:
1 Cup Green Tea with breakfast

Total: 1441 Calories 150g Protein 38g Carbs 41Pro/11Carb/48Fat

Comments

Quite the weight loss this morning. It feels good to see that "3 of 6" up there, already approaching halfway done. I definitely prefer shorter cycles.

Arms are looking leaner, as is my face. Still a lot of blubber around my lower back and abs which needs shifting.

As you can see my diet has come a long way since I started. I doubt I can get it much better than this. Perhaps cutting back on the amount of mayo. I estimate my maintenance to be 2600 cals and Lyle says low cal/carb days should be 50% of that so I'm definitely near there.

TheGimp
06-08-2004, 12:12 AM
I personally cannot get a decent workout done at home
I can certainly see both sides of the argument. I am particularly restricted in that my ceiling is low so I cannot do exercises such as military press. I also lack a suitable door frame in which to do chinups or something of the ilk. And of course I don't have machines like a leg press. I don't get to stare at hot girls using the leg abductor in between sets.

However I like being able to just pop downstairs in order to exercise, without having to travel to the gym. I don't have to worry about changing or showering when I'm done. I don't have to feel insecure about how much I'm deadlifting :) I don't have to worry about other people smelling, grunting or disturbing my workout.



Nice deadlifts.
Thanks :)

Vido
06-08-2004, 12:38 AM
Well you're losing weight, so assuming it's fat then something's working. Aside from adding cardio if you haven't already, my only other criticism is that I still think you're eating too much on the low cal days. Just for reference, I'm about 50 lbs more than you, and slightly leaner as well (taller obviously), and I'm eating about 1400 cals on the 2 depletion days and even less (1100-1200) on the off/optional cardio day. I'm also only doing this for 6 weeks. The way I see it though is 6 weeks is not a very long period of time, may as well put as much effort into it as I can. This isn't to say you aren't, but something like mayo...to go without it for 6 weeks wouldn't kill you. Just my 2 cents.

TheGimp
06-08-2004, 02:48 AM
Thanks for the input Vido.

I would consider myself approaching a hard gainer, for my size and weight, given my maintenance cals. So I think 1400 - 1500 calories is acceptable. Perhaps not optimal, but judging from the weight reading it certainly seems to get the job done.

As far as the mayo, it may seem like something completely superfluous but quorn is quite bland and I would say that it would not be worth considering eating it without the mayo to give it some flavour. This morning I finished a jar and ended up with only about 20g of mayo on it compared to my usual 40g so I shall see how edible it is with that :)

TheGimp
06-08-2004, 11:56 PM
Week 3 of 6 Tuesday - More Glycogen Depletition

Workout
N.B. All weights in Kilograms

Wide ATF Squats: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

Barbell Bicep Curls: 15x10, 15x10, 10x10

Calf Raises: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

One arm tricep extensions: 15x5, 15x5, 15x5, 15x5

Reverse Barbell Curls: 15x10, 15x10, 15x10

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
20g Mayo

3 Stalks Celery

Snack:
1 Scoop Micellar Casein
150g Soy Milk

Dinner:
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
3 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Other:
1 Cup Green Tea with breakfast

Total: 1341 Calories 156g Protein 37g Carbs 47Pro/11Carb/42Fat

Comments

This was the hardest day of the diet so far. I felt mild chest pains early in the day and had an optical migraine while at work towards the end. I also felt a lot more hungry than usual. Perhaps I am feeling the effects of keeping my Sat/Sun calories down and my carbs low during the latter half of Sunday. It was all worth it when I got home however and checked myself out in the mirror :) I don't know if it was just dehydration from sweating like a paedophile in a playground after my stiflingly hot Tube journey but there was a noticable improvement from the morning.

Real life concerns - going to a party on Friday where I may or may not be drinking copious amounts of alcohol thus reversing all of my hard work this week :D

Still haven't seen the girl. I doubt I shall again. I thought that I would at least feel relieved that I would not feel I ought to go speak to her but mainly I feel crushing despair ;)

Spartan936
06-09-2004, 09:20 AM
The headaches, sweating, and fatigue are all signs of your body's desire for food. Months ago, before I started lifting, I did a two day fast (ate nothing) to get rid of an illness. It worked wonders, but I felt what you are describing. Just drink gallons of water. Don't worry I'm not fasting anymore, I'm bulking. :D Cool journal, keep it up!

TheGimp
06-10-2004, 02:54 AM
Thanks for stopping by Spartan. Another disappointing side effect of this diet is my acne has flared up quite badly.

iLUDEd
06-10-2004, 08:51 PM
things are lookin good in here, keep up the good work mate! if your goin to be drinkin on a low carb day, have some spirits with diet coke and you'll be right :)

Vido
06-10-2004, 11:34 PM
Thanks for stopping by Spartan. Another disappointing side effect of this diet is my acne has flared up quite badly.

How can you attribute acne to the diet?

TheGimp
06-10-2004, 11:49 PM
Vido, completely anecdotal of course. My acne is the worst it has been in a long time. In fact, I seem to recall, the worst it's been since I last did UD2.0. I don't seem to have mentioned it in my posts from then but I do recall it surprising me with its comeback.

TheGimp
06-11-2004, 05:41 AM
iLUDEd, thanks :) I'm planning on drinking straight vodka, if I drink at all. I've always preferred spirits even before I was concerned about things like calories.

I love carb ups. For lunch I packed: 5 cinammon raisin bagels, 5 plain bagels, a large yoghurt, 75g of cereal, 4 cookies and a packet of crisps. I'll write up Thursday and Friday tomorrow while recovering from the party.

TheGimp
06-11-2004, 05:24 PM
Week 3 of 6 Thursday - Carb Loading Begins

Workout
N.B. All weights in Kilograms

Deadlifts: 10x50, 10x50

Shrugs: 10x40, 10x40

Seated Militaries: 10x20, 10x20

Lying Lateral Raises: 10x5, 10x5

Hack Squats: 10x30, 10x30

Calf Raises: 10x20, 10x20

Barbell Bench Press: 10x30, 10x30

Dumbell Flys: 10x10, 10x10

Dumbell Bicep Curls: 10x10, 10x10

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
20g Mayo

Here the pre/post workout nutrition and carb loading begins

Preworkout:
1 Scoop Whey
50g Kellog's Crunchy Nut Red

Postworkout:
2 Scoops Whey
36 Tropical Dots

More Carbs:
50g Weetabix Minicrunch w/ Chocolate Chips

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
10g Creatine; 5g each in pre/post workout shakes

Total: 1804 Calories 134g Protein 211g Carbs 30Pro/47Carb/23Fat

Comments

Didn't realise my protein went so low until I just wrote this up. Not too big a disaster I guess. I tried to limit my carbs so I could have loads on Friday.

Jezmason
06-11-2004, 05:50 PM
I used to workout at home, its easier but i got sick of the limitations, s'all lookin good though.

Vido
06-11-2004, 06:44 PM
How come you didn't have any carbs before bed? I wouldn't normally question this on any other diet, but you are doing a carb load.

TheGimp
06-12-2004, 04:27 AM
Vido, there's probably 20 minutes between the "more carbs" and the pre-bed shake. I get home from work about 7pm, workout is 8-9pm and I'm in bed by 10pm. Like I say I didn't have too many carbs on that particular day because I wanted to be able to have loads on Friday in case of party food or such like.

TheGimp
06-12-2004, 04:37 AM
Week 3 of 6 Friday - Carb Loading

Workout

None.

Diet

Breakfast:
1 Scoop Micellar Casein
100g Weetabix Mini Crunch w/ Chocolate Chips

Lunchbox:
4 Cinammon Raisin Bagels

4 Plain Bagels

1 Packet Walker's Lites Crisps

Onken Biopot Yoghurt

75g Weetabix Mini Crunch w/ Chocolate Chips

4 Low fat cookies

Midnight Snack:
4 Low fat cookies

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax Oil

Supplements:
Multivit
Vitamin C
25g Creatine; 5g each in breakfast and pre-bed shake, 15g spread throughout the day

Total: 4040 Calories 154g Protein 718g Carbs 15Pro/71Carb/14Fat

Comments

Managed to get away with no drinking, despite the rampant peer pressure :)

Had a few dorritos at the party which I haven't added because quite frankly I didn't feel comfortable whipping out a scale and weighing each handful as I took them from the bag, but I don't think it could have been anything more than 100g which is at most about another 75g of carbs. Probably managed to hit about 950g of carbs in that case.

iLUDEd
06-12-2004, 09:08 AM
nice going on avoiding alchol at the party, carb up looks good too :) lookin forward to seeing your results @ the end of your cycle

TheGimp
06-13-2004, 03:14 AM
Jezmason, Thanks for stopping by :)

iLUDEd, Yeah I just didn't feel the need to drink. I am quite shy and socially anxious and my main motivation for drinking is to reduce my inhibitions, but I feel that this is not really dealing with the problem. I would like to be able to be talkative without resorting to alcohol. I am currently reading a book entitled "Overcoming Social Anxiety and Shyness", a self help guide in an effort to do this.

As far as results, I am worried I will be disappointed. I do not think I am progressing fast enough to have a well defined six pack by the end, which is the goal of any cut as I see it :)

TheGimp
06-13-2004, 03:31 AM
Week 3 of 6 Saturday - Power Workout

Workout
N.B. All weights in Kilograms

Deadlifts: 3x72.5, 3x77.5, 3x77.5

Barbell Shrugs: 3x40, 3x60, 3x75 (+2.5 kg)

Seated Militaries: 3x20, 3x35, 2x42.5 (+2.5 kg)
This was more like 1.5 reps for the last set, was quite a struggle.

Standing One Arm Lateral Raises: 3x5, 3x10, 3x12.5
Again form wasn't great towards the end but I felt it was an improvement over last week.

Hack Squats: 3x30, 3x40, 3x47.5 (+2.5 kg)
Much better form this week.

Barbell Bench Press: 3x30, 3x45, 2x50
Still struggling here. I kept putting this off and did it as one of the last exercises of the session. The 2nd rep of 50kg was so ridiculously close to failure.

Barbell Bicep Curls: 3x20, 3x25, 3x35
I was really inspired by Chris's curling vid in the member's pics section. Call me a curl jockey but this is one exercise I really want to concentrate on for my next bulk :)

Situps: 3xbw+20, 3xbw+20, 3xbw+20
This was the last exercise I did and I was dying for a sh!t by this stage lol :p Good thing I work out at home ;)

One arm Triceps Dumbell Extension : 3x5, 3x10, 3x12.5
Form and ROM was atrocious on the last set.

Hammer Curls: 3x10, 3x16, 3x17.5 (+1 rep)

Diet

Breakfast:
Onken Biopot Yoghurt

Lunch:
100g Wholewheat Pasta
180g Quorn Pieces
Pasta Sauce

Pre/postworkout:
3 Scoops Whey and 100g French bread split between the two

Dinner:
100g Reduced Fat Humus
2 Wholemeal Pitta Breads

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
10g Creatine; 5g each in pre/post workout shakes

Total: 2396 Calories 146g Protein 25Pro/50Carb/25Fat

Comments

Not a lot to say here really :) Starting to feel a bit burnt out I think, glad I'm now halfway thru. I think my bulk will be for 7 weeks, aiming to gain half a stone, then more UD2.0. Like I say I don't think I'll reach the levels of leanness I desire at the end of this cycle.

TheGimp
06-15-2004, 02:19 AM
Week 4 of 6 Monday - Glycogen Depletition
Weight - 146.6 lbs (-0.4 lbs)
Waist - 31.5 inches (-0.5 inches)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms

Lying Lateral Raises: 15x1, 15x1, 15x1, 15x1

Seated Military Press: 15x10, 15x10, 15x10

Barbell Bent Over Rows: 15x10, 15x10, 15x10, 15x10

Sumo Deadlifts: 15x20, 15x20, 15x20, 15x20, 15x20

Bench: 15x10, 15x10, 15x10, 15x10

Incline Bench: 15x7.5, 15x7.5, 15x7.5

Situps: 15xbw, 15xbw, 15xbw, 15xbw

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
2 Teaspoon Flaxseed oil

Lunch:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
20g Mayo

Snack:
300g Soy Milk
1 Scoop Micellar Casein

Dinner:
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Total: 1358 Calories 149g Protein 32g Carbs 44Pro/9Carb/47Fat

Comments

Pleased with the waist measurement. I'm not sure it was quite half an inch but definitely a noticable decrease. Obliques are improving but still a lot of lower back/ab fat to lose.

Exnor
06-15-2004, 03:06 AM
Well done on your fat loss progress. The diet is obviously working.

TheGimp
06-15-2004, 09:16 AM
Thanks Exnor :)

TheGimp
06-16-2004, 02:27 AM
Week 4 of 6 Tuesday - More Glycogen Depletition

Workout
N.B. All weights in Kilograms

Wide ATF Squats: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

Barbell Bicep Curls: 15x10, 15x10, 10x10

Calf Raises: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

One arm tricep extensions: 15x5, 15x5, 15x5, 15x5

Reverse Barbell Curls: 15x10, 15x10, 15x10

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
20g Mayo

Snack:
1 Scoop Micellar Casein
300g Soy Milk

Dinner:
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
3 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Total: 1313 Calories 149g Protein 32g Carbs 45Pro/10Carb/45Fat

Comments

Things are looking good visually. Third row of abs are just about ever so slightly maybe perhaps starting to make an appearance :) The depletition workouts are starting to get to me, I'm glad I only have 2 weeks of them left.

Coke
06-16-2004, 05:00 AM
Great news bro...the six pack is coming into view - :thumbup:

TheGimp
06-16-2004, 02:31 PM
Thanks CoCoa. I've still got a long way to go though :)

TheGimp
06-16-2004, 02:40 PM
Week 4 of 6 Wednesday - Rest

Workout

See comments.

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
20g Mayo

Dinner:
Homemade protein/tofu/lowcarb icecream (see comments)

Pre Bed Shake:
3 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Total: 1365 Calories 167g Protein 46g Carbs 49Pro/13Carb/38Fat

Comments

Don't normally do an update on a Wednesday but some special circumstances :)

I've just got in from work an hour and a half late. My train was on fire and, in a seperate incident, there was a tree on the tracks which meant a new train would have taken an age to get there. After standing around for 20 minutes deciding what to do, I set off for the nearest station on a different route - 3 miles away. It took me just about 50 minutes to get there. Guess I finally got round to doing some cardio :D

The ice cream I've mentioned in the diet section was made from a packet of tofu, a cup of soy milk, 6 scoops of micellar casein and a hershey bar broken up into pieces. It's nothing spectactular and not a lot like ice cream but it's edible :) The nutrition for a serving which I considered to be about a third of that recipe is:

279.54 calories
34.95g protein
9.93g carbs
10.99g fat

TheGimp
06-17-2004, 02:24 AM
Feeling pretty delicate this morning after yesterday's cross country trek. My ankle in particular is giving me trouble but I don't think it's a reoccurence of the injury I got playing football as the pain seems to be in a different place. Can't wait to eat some carbs and aid my recovery :D

TheGimp
06-17-2004, 11:55 PM
Week 4 of 6 Thursday - Carb Loading Begins

Workout
N.B. All weights in Kilograms

Deadlifts: 10x50, 10x50

Shrugs: 10x40, 10x40

Seated Militaries: 10x20, 10x20

Lying Lateral Raises: 10x5, 10x5

Hack Squats: 10x30, 10x30

Calf Raises: 10x20, 10x20

Barbell Bench Press: 10x30, 10x30

Dumbell Flys: 10x10, 10x10

Dumbell Bicep Curls: 10x10, 10x10

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
20g Mayo

Here the pre/post workout nutrition and carb loading begins

Preworkout:
1 Scoop Whey
2 low fat cookies

Postworkout:
2 Scoop Whey
160g Weetabix Minicrunch w/ Chocolate Chips

More Carbs:
1 Packet Walker's Lites

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
10g Creatine; 5g each in pre/post workout shakes

Total: 1843 Calories 145g Protein 194g Carbs 32Pro/42Carb/26Fat

Comments

Didn't get many carbs down me for some reason. Means I need to hit 700g ish tomorrow. Oh well :evillaugh

TheGimp
06-19-2004, 06:27 AM
Week 4 of 6 Friday - Carb Loading

Workout

None.

Diet

Breakfast:
Onken Biopot Yoghurt

Lunchbox:
3 Cinammon Raisin Bagels

1 Packet Walker's Lites Crisps

Onken Biopot Yoghurt

100g Kellog's Crunchy Nut Red

9 Low Fat Cookies

Dinner:
1 Pack Medagloni (stuffed pasta affair)
1 Pack Quorn Meatballs in sauce

Snack:
1 Cinammon Raisin Bagel

Snack:
50g Chocolate

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax Oil

Supplements:
Multivit
Vitamin C
20g Creatine spread throughout the day

Total: 4507 Calories 180g Protein 707g Carbs 16Pro/63Carb/21Fat

Comments

:burger:

TheGimp
06-19-2004, 05:12 PM
Week 4 of 6 Saturday - Power Workout

Workout
N.B. All weights in Kilograms

Deadlifts: 3x77.5 (+5 kg), 3x77.5, 3x77.5

Barbell Shrugs: 3x40, 3x60, 3x77.5 (+2.5 kg)

Seated Militaries: 3x20, 3x35, 3x42.5 (+1 rep)
Much better form on the last set.

Standing One Arm Lateral Raises: 3x5, 3x10, 3x12.5
Form still slightly dodgy but also still improving.

Hack Squats: 3x30, 3x45 (+5 kg), 3x50 (+2.5 kg)

Barbell Bench Press: 3x30, 3x45, 3x50
Better performance this week. Felt really strong this workout for some reason.

Barbell Bicep Curls: 3x20, 3x25, 3x37.5 (+2.5 kg)

Situps: 3xbw+20, 3xbw+20, 3xbw+20

One arm Triceps Dumbell Extension : 3x5, 3x10, 3x11 (-1.5 kg)
Dropped the weight and concentrated on ROM, an improvement but still not perfect.

Hammer Curls: 3x10, 3x16, 0x20 (+2.5 kg)
I think I got a little carried away. A fail rep on each arm for the last set.

Diet

Breakfast:
1 Serving Sharwood's Egg Noodles
1 Pack Cauldron Foods Marinated Tofu
1 Tablespoon Seasame oil

Lunch:
100g Wholewheat Pasta
1 Pack Quorn Meatballs in Sauce

Snack:
Packet of crisps
3 Quorn Sausages
1 Tablespoon Olive Oil

Pre/postworkout:
3 Scoops Whey split between the two, packet of crisps for pre workout and a couple of cookies for post.

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
10g Creatine; 5g each in pre/post workout shakes

Total: 2420 Calories 164g Protein 27Pro/36Carb/37Fat

Comments

I enjoyed heaving around "heavy" weights today. It is a testament to quite how ultimate UD2.0 is that my lifts continue to improve on a cut.

TheGimp
06-21-2004, 11:40 PM
Week 5 of 6 Monday - Glycogen Depletition
Weight - 146.4 lbs (-0.2 lbs)
Waist - 31.0 inches (-0.5 inches)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms

Seated Military Press: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

Supersetted with:

Barbell Bent Over Rows: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

Sumo Deadlifts: 15x20, 15x20, 15x20, 15x20, 15x20, 15x20

See comments.

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunch:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
20g Mayo

Snack:
300g Soy Milk
1 Scoop Micellar Casein

Dinner:
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Total: 1313 Calories 149g Protein 32g Carbs 45Pro/9Carb/45Fat

Comments

Weight loss slowed down which isn't necessarily a bad thing. Again I'm not sure the waist measurement went down by the full half an inch but it was another noticable decrease. Having said that I feel things are slowing down visually although perhaps the love handles are slowly dwindling in size. Lower ab fat remains disappointingly prominent.

Shaping up to be quite a busy week. Yesterday was Father's Day and we went out to dinner so diet was not so hot. When I should have been starting to restrict carbs I was having a noodle/soup/tofu affair.

Friday I have another dinner to attend, however it is my carb load so I am not so worried about that. I will however need to get off work early which will impact the rest of my weekly routine.

Today was an England game (euro 2004 if you're living under a rock) and my train was delayed yet again so I had about 25 minutes to workout. I did the best I could as you can see, trying to go for compound exercises. The plan is to do a third depletition workout on Wednesday with the rest of the exercises I missed from today.

As England (unfortunately?!) won and so did France the next England match will be Thursday. I will have trouble fitting in the workout then so I am going to have to leave work early on Thursday also, which means working late both Tuesday and Wednesday. All of this means very little time to squeeze in my workouts but hopefully I will be able to cope.

Vido
06-22-2004, 12:13 AM
Weight loss slowed down

I've said it before and I'll say it again, lower your cals more and do some cardio. I don't mean to harp on you because you're making progress, but you said it yourself that the weight loss is slowing down...that means adjustments have to be made.

My last week of UD2 (for a maintenance of about 2900 cals) I was eating 1200-1300 cals for the depletion days and I did 3 hours of cardio. Don't get the wrong idea...I'm not trying to boast or anything, just giving you a comparison point from someone else who did the diet.

TheGimp
06-22-2004, 02:35 AM
Vido,

The thing is, weight means very little to me as far as progress. Ideally I'd maintain weight and drop substantial body fat - in other words lose fat and gain muscle, which is entirely possible on UD2.0.

I agree adjustments would be good, and I feel things need to be taken up a notch. I was planning on getting off the train a stop early Mon/Tues/Wed/Thurs this week and spend more time walking home. I appreciate this would only add about 10 - 15 minutes of low to moderate intensity exercise but it is the best I can do given my daily schedule. Of course I am now so ridiculously busy this week that I cannot even do that small amount. I will still try to do it next week.

I am toying with the idea of continuing cutting as I am no where near as shredded as I would like to be, although I have been progressing reasonably well. However I think the best plan would be to simply bulk for the rest of the summer and concentrate on doing a better UD2.0 cycle(s) including plenty of cardio once I go back to uni in the fall.

How are things progressing for you?

Coke
06-22-2004, 08:09 AM
I think it would serve you well to get the extra walks or even a short run in if the time allows.

Vido
06-22-2004, 07:30 PM
Vido,

The thing is, weight means very little to me as far as progress. Ideally I'd maintain weight and drop substantial body fat - in other words lose fat and gain muscle, which is entirely possible on UD2.0.

***Oh, I agree entirely. Scale weight means very little, the mirror will tell the story. I was under the impression that you weren't seeing as much fat loss as you'd like...that's what I meant.***

I agree adjustments would be good, and I feel things need to be taken up a notch. I was planning on getting off the train a stop early Mon/Tues/Wed/Thurs this week and spend more time walking home. I appreciate this would only add about 10 - 15 minutes of low to moderate intensity exercise but it is the best I can do given my daily schedule. Of course I am now so ridiculously busy this week that I cannot even do that small amount. I will still try to do it next week.

***You didn't mention anything about cutting cals...you seem fairly stubborn on this issue :D. I know you're already pretty low, but I don't think it would hurt to knock another 100-150 off each of the depletion days. 10-15 minutes of cardio is better than none at all.***

I am toying with the idea of continuing cutting as I am no where near as shredded as I would like to be, although I have been progressing reasonably well. However I think the best plan would be to simply bulk for the rest of the summer and concentrate on doing a better UD2.0 cycle(s) including plenty of cardio once I go back to uni in the fall.

***If you'll have the ability to do the diet more optimally in the Fall, then I'd go with that plan. With the bulk UD2 the cardio won't be as important, so you won't have to worry. You may not be as lean as you like (though I don't think any of us are), but it's not like you're some complete mess either...I'm sure you're at a low enough bodyfat to bulk. In addition, the UD2 bulk should only add lean mass anyway.***

How are things progressing for you?

***I ended UD2 early, after week 4. I don't ever really cut with the intention of getting super-lean because I know it takes too much effort for me to maintain it. I just throw in mini-cuts once in a while when my abs start getting more difficult to see, so that I can continue bulking while staying at a reasonable bodyfat. Both of my last 2 carb-ups ended up being cheat days, so I probably didn't get quite as lean as I could have, even though it was only 4 weeks. I actually think you can get away with eating crap on the carb-up day (I ate donuts, pizza, cake, cookies, you name it), but the key is to get right back on track the following day...I didn't do this on week 3. Apparently eating all of that good-tasting food left me wanting more, so it wasn't until a couple of days later that I ended up eating properly again. After week 4's cheat carb-up I got right back on track and the fat continued melting off. That being said, I don't ever measure bodyparts, but I don't believe I lost any muscle and I dropped about 3-4 lbs which appears to be pure fat...not bad for 4 weeks imo.***

chops
06-22-2004, 10:51 PM
hi gimp,
wow, and i thought my diet was tough. you're a real trooper :)

TheGimp
06-23-2004, 02:34 AM
Week 5 of 6 Tuesday - More Glycogen Depletition

Workout
N.B. All weights in Kilograms

Wide ATF Squats: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

Barbell Bicep Curls: 15x10, 15x10, 10x10

Calf Raises: 15x10, 15x10, 15x10, 15x10, 15x10, 15x10

One arm tricep extensions: 15x5, 15x5, 15x5, 15x5

Reverse Barbell Curls: 15x10, 15x10, 15x10

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
20g Mayo

Snack:
1 Scoop Micellar Casein
300g Soy Milk

Dinner:
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
3 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Total: 1313 Calories 149g Protein 32g Carbs 45Pro/10Carb/45Fat

Comments

Fairly standard Tuesday. My right wrist was hurting quite a bit during the workout which I suspect is a result of the rather intense session I had yesterday.

TheGimp
06-23-2004, 02:47 AM
CoCoa,
Thanks for the input. Like I say I will try to go ahead with it next week.

Vido,
Yes I kind of skimmed over the cutting cals part :) That was not intentional. I ran out of Brewer's Yeast today so that is not going to feature for the rest of the cut. I am close to running out of soy milk so the afternoon casein shake will be mixed with water. Both of these should cut cals by about 150, however it will also mean protein will drop below 1g / lb of bodyweight. I may make the afternoon shake 2 scoops casein to compensate. The egg free mayo is about 100 cals now I have cut back to 20g. A lower cal flavouring such as some low fat salad dressing like I used one day would shave off about another 50 cals. However I found it did not satisfy me as much as the fattier mayo.

When I mentioned bulking I did not mean UD2.0 bulking. I feel like I need a break from the strictly regulated UD2.0 and I need my carbs :D

Congrats on how UD2.0 went for you :thumbup:

chops,
Thanks for stopping by :) Yeah, UD2.0 can be pretty hardcore but it gets results :cool:

dissipate
06-23-2004, 07:50 PM
!!! how do you stand eating that stuff?!?! and what's Quorn?

TheGimp
06-24-2004, 12:09 AM
Week 5 of 6 Wednesday - Extra Glycogen Depletition

Workout
N.B. All weights in Kilograms

Lying Lateral Raises: 15x1, 15x1, 15x1, 15x1

Bench: 15x10, 15x10, 15x10, 15x10

Incline Bench: 15x7.5, 15x7.5, 15x7.5

Situps: 15xbw, 15xbw, 15xbw, 15xbw

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Tablespoon Brewer's Yeast
1 Teaspoon Flaxseed oil

Lunch:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
20g Mayo

Snack:
230g Soy Milk
1 Scoop Micellar Casein

Dinner:
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Total: 1288 Calories 146g Protein 32g Carbs 45Pro/10Carb/45Fat

Comments

Here's the rest of the exercises I missed from Monday. Didn't feel like a very worthwhile workout but hopefully it burned a few extra cals.

TheGimp
06-24-2004, 02:24 AM
dissipate,
lol, stand eating what stuff? :scratch:

The only foul stuff is the brewer's yeast, and I down that pretty quickly.

Here's some info I've written about quorn in the past:



Here's some info on what quorn is, its basically a meat substitute:

Quorn is made from a blend of mycoprotein (closer to mould than fungus), wheat protein, pea protein, milk protein and egg. This makes it a high quality protein with a PDCAA score of 1.0 putting it on a par with caesin, egg and soy protein, and better than red meat. Only whey scores higher. The taste and texture are apparently very realistic, but I wouldn't know It is available in the US but only recently, although here in Europe we have been consuming it for many years. Check out http://www.quorn.com/

dissipate
06-24-2004, 06:07 AM
Eating the yeast hehe, and Quorn and tofu everyday. And your diet is like.. sounds like... it contains little food. I think I'd be starving to death if I ate the same things you did, but that's probably because I'm a pig. :D

Ah so that's what Quorn is, I'd never heard of it before. And it sounds protein packed. How are you feeling on the low carb diet?

Augury
06-24-2004, 06:21 AM
Heya Gimp!

Guess who. I really like your journal. Very well layed out etc etc. Quite inspiring actually. I think ill make some changes to mine to make it a bit more legible. I rather lazily provided a link to fitday to show what im eating - perhaps i should join the ranks of the "troopers" and make the effort to write what i eat in the journal.

COngratulations on your progress so far though. Seriously...you are doing it! What you are achieving is what 99% of all guys out there want to achive but have no knowledge or real inclination to actually do. They moan and bitch about their girlfriends looking fat, they moan and bich about how they have a beer belly and all the time they do this whilst necking the 7th pint of the evening. You are doing it. That puts you at 1%. Feel special yet?

I meant to ask....is your Gimp thing to do with: :whip:

Regarding six packs...well, you know my own troubled story. I started UD2 fatloss with the intention of getting the fabled six pack. However after 2 weeks of it i go SOOO many people over on Lyles board whining at me that i was actually already too light to be cutting and get some muscle on me first that i swapped to UD2 massgain.

Interestingly I lost a kilo on each of the first two weeks of UD2 massgain. In all honestly I think this just goes to show how potent UD2 is. The methodology and partitioning are so focused that even when you are eating what appears to be plently your body is still dumping fat and gaining muscle. Obviously i have been increasing calories each and every week. Weight will be put on....which leads me to my last point:

You mentioned that you are going to bulk after this UD2 cut but wont be using UD2 to do ith with. I have a couple of comments to make about that, which you can heed or ignore at your pleasure (this is your thread and your body!). First off....you have worked your ass off to get most of a six pack showing. Why then would you want to bulk up using a fairly traditional method that results in a fairly haigh fatgain for muscle gained? I know you wont be undoing what you have achieved becasue at a later date you intend to cut again with Ud2....but of you can gain pretty damn lean muscle mass on a ud2 bulk why avoid it?

I suspect the answer to my question is that you are sick to bloody death of the effort and focus sticking to ud2 costs. It is not easy. But i want to tell you a few things about ud2 bulk that perhaps i havent said in my oververbose journal of splendour.

First off the ud2 bulk variant is perhaps 3 times easier to do that the cutting variant. ive done both. The difference is twofold. Firstly you have more energy throughout the whole week. of course you do...you are eating probably 2x as many calories. Second....100g of carbs versus 50g of carbs is like the difference between the moon and the sun. Those extra carbs keep the fuzzy headed daemons at bay. They make you recover from the workouts so much faster. The depletion workouts are more tension oriented and as such they actually feel more "helpful" and MUCH less nausiating. I really enjoyed my last dep/ten workout...i was grinning.

The only real downsides of UD2 massgain is the ammount of fat you have to eat on days 1-4. Ive even raised protein to 1.5g/lb in an effort to eat less fat. Its not that im scared of eating the fat....it can just get a bit much sometimes.

The other slightly odder downside is the carbloads. Compared to udfatloss when you get around to the carbload there isnt the "gimmecarbsnownownow" feeling. Sure, you are glad of the change....but your body isnt half starving. By the time im halfway through saturday i dont want any more carbs. I have to shove them in me and im concidering going to more liquid based carbs to help with the full up feeling.

SO basically Ud massgain is much easier becasue you have energy all week, the workouts dont crucify you with aches and pains the whole time and you can actually see yourself getting bigger and stronger. I know i keep losing weight but im just swapping out fat for muscle right now. I have had multiple comments this week from females who saw me with my top off who said "god. i didnt know you looked like that under your clothes". cheered me up.

Dont be scared of UD2 massgain. Its nothing like as arduous as the fatloss. But do take Lyles advice and eat at maintenance for 2 weeks before you start it. I gaurantee after two weeks of eating what you like when you like you will be pining for the regimented structure of UD2 again. You know you will :)

Augs the helpful (and verbose).

Augury
06-24-2004, 06:25 AM
Oh I meant to ask about Quorn too. Im in the UK...in Crawley (near gatwick airport) and noticed you are in Old Smoke.

How much does quorn actually cost? how does it compare to the cost of protein powder? Can you get it at ASDA? or do you have to go to the "speacial" places where they burn insense and wear what looks like my mums old velvet curtains?

Augs

TheGimp
06-24-2004, 07:20 AM
dissipate,
Ran out of yeast yesterday so I don't have to eat that any more for a bit :)

The quorn and tofu are tasty, the quorn I'm starting to get bored of after eating it for two meals 4 days a week for the past 5 weeks, but that is only one way to prepare it. You can basically use it as you would chicken pieces, in all kinds of recipes. Other forms it comes in are lunch meats, mince, burgers, fillets and many others. The tofu is marinated in soy sauce (amongst other miscellaneous ingredients such as brown sugar) and is very flavourful (plain tofu can be very bland).

Yeah Monday through Thursday I'm pretty hungry with the lack of food, but it means I can totally pig out on Friday when I carb load. At first the low carb diet was tough (I'm used to eating about 60% carbs on my bulks) but after the first week or so my body adjusted. It seems to have gotten worse recently, I don't know if that is an indication I am digging deep into my remaining fat reserves.

Augs,
You really are quite verbose :) Thanks for stopping by! I am very pleased with my progress since I decided to take the plunge and really stuff myself to bulk. Before I was indecisive and would end up not eating enough and not losing any weight and felt like I would never get anywhere. Now I feel like it is only a matter of time. I cannot wait for my bulk to pack on the pounds.

I think I have exaggerated about how much my six pack is showing :) By staring at myself in the mirror every day I tend to notice the slightest changes. In reality I would say my second row of abs is just about showing, with the top row blending in to these. The third row is still pretty much obscured. And all of this is when sucking my stomach in :p I am a bit apprehensive about having gone to the trouble of starting to reveal it and then covering it up again with another bulk but I feel the purpose of this cut was more to cut back on the fat that I gained from my last bulk so that I could get on with gaining some muscle. Obviously eventually I would like washboard abs but I feel I'd be better off doing a hardcore UD2.0 cut with lots of cardio when I have the time later in the year.

As a vegetarian the low carb UD2.0 is particularly tough. For cutting I am happy to go to the lengths I have to in order to achieve this but I don't think I can take it for bulking :)

I believe quorn is quite expensive, in the region of 2.99 for a 300g bag of chicken style pieces. At 14g of protein per 100g, this is not nearly as cost effective as protein powder, but then it's far more versatile and (potentially) tasty. Note also it's a good source of fibre (6g per 100g for the pieces) and low in fat (2.6g per 100g of the pieces). It has become very main stream and should be available in all supermarkets. McDonalds have even released a new veggie burger using a Quorn fillet.

Excuse my ignorance but wat is Old Smoke? :) I'm currently working near Salfords. Small world.

The Gimp thing... well it's just the handle I've always used. I'd say it's more supposed to be the way Gabriel Byrne refers to Kevin Spacey in the Usual Suspects in the jail cell, than like in Pulp Fiction (although that's where my avatar is from).

My turn to feel verbose :D Thanks for taking an interest guys!

Augury
06-24-2004, 08:19 AM
I see my jedi mind trick didnt quite get you to think UD2 bulk will be a breeze for you. So basically what I need to do is pull some spectacular results out of the bag to simply make you jelous with and then you will move to the dark side. Easier. More seductive.

"Old Smoke" is another name for London. Just slang I guess. Dunno where Salfords is...im newish to this part of the country (8 months). I think Im going to start a thread on the boards to find out who actually lives and trains in the UK so we can all swap brands of food that actually mean something. The number of times i see some guy saying "and eat 2 packets of ranch dressing with extra cowboy hat sides" and im like "wtf? I dont think we have that in ASDA". I feel so little and crap and british. How come our foods dont all sound like westerns or gunfights? Im so jelous.

As a vegitarian (you, not me) im quite interesterd to know the specific challenges you face. Is it getting the protein? surely shakes can help out there (but i guess dont leave you feeling at all full. how bout shakes with thickening agent in them? fibrogel?). When you bulk up....what do you eat then? I dont know why but i have this mental block with vegatarians, I just see them all as reed thin and missing all their nutrients. What does a vegatarian bulk look like? Is being a veggie actually more expensive in the long run or cheaper cos you dont have to by all the bloomin expensive meat?

Augs

TheGimp
06-24-2004, 11:50 AM
I hope you get those spectacular results ;)

Salfords is another of those places which can best be described as being "near gatwick airport" :D

The thing I am most jealous about food that is available to Americans and not us are all these low carb products. The Atkins craze doesn't seem to be catching on well enough over here. I'd love to try some of that Hood low carb chocolate milk they're talking about :drooling:

I guess the worst thing about being a vegetarian bodybuilder is probably the cost. Something that doesn't really effect me as mumsy pays for my food and protein powder at the moment :p Like you say protein is not really an issue because you can just have more shakes, but these are expensive. You don't save much by not eating meat as the substitutes are often just as expensive if not more so. To see what a vegetarian bulk looks like, trawl through the rest of my journal or wait a week or so ;)

TheGimp
06-25-2004, 03:14 AM
Week 5 of 6 Thursday - Carb Loading Begins

Workout
N.B. All weights in Kilograms

Deadlifts: 10x50, 10x50

Shrugs: 10x40, 10x40

Seated Militaries: 10x20, 10x20

Lying Lateral Raises: 10x5, 10x5

Hack Squats: 10x30, 10x30

Calf Raises: 10x20, 10x20

Barbell Bench Press: 10x30, 10x30

Dumbell Flys: 10x10, 10x10

Dumbell Bicep Curls: 10x10, 10x10

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
20g Mayo

Here the pre/post workout nutrition and carb loading begins

Preworkout:
1 Scoop Whey
50g Kellog's Crunchy Nut Red

Postworkout:
2 Scoop Whey
5 low fat cookies

More Carbs:
4 Mini Spring Rolls
Can of soup
"Home Bake" Baguette

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
10g Creatine; 5g each in pre/post workout shakes

Total: 2131 Calories 148g Protein 258g Carbs 28Pro/49Carb/23Fat

Comments

Thank god I'm allowed carbs. This has probably been the hardest wait of the diet so far.

TheGimp
06-26-2004, 08:07 AM
Week 5 of 6 Friday - Carb Loading

Workout

None.

Diet

Breakfast:
Onken Biopot Yoghurt

Lunchbox:
1 "Home Bake" Baguette with cheddar cheese

4 Knotted Rolls with thin spreading cream cheese

11 Low Fat Cookies

Dinner:
Half a mozzerella and tomato tarte
Half a pitta bread
Spoonful of humus
Few spoonfuls of avocado, mozzerella and tomato salad
Few spoonfuls of Ciabatta Salad (Ciabatta pieces, pine nuts, olives, olive oil, balsamic vinegar, cucumber, tomatoes, basil)
Small glass of red wine

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax Oil

Supplements:
Multivit
Vitamin C
15g Creatine spread throughout the day

Total: ? Calories ?g Protein ?g Carbs ?Pro/?Carb/?Fat

Comments

Not quite sure of the total calories/macronutrients because of dinner which I really couldn't be bothered to calculate :p I do know that everything aside from dinner added up to about 470g carbs, which with the approximately 230g from last nite adds up to 700g. Not quite sure how many carbs I fit into dinner, thinking about things now it seems like I didn't quite hit my target of 850ish grams.

TheGimp
06-27-2004, 10:41 AM
Week 5 of 6 Saturday - Power Workout

Workout
N.B. All weights in Kilograms

Deadlifts: 3x77.5, 3x77.5, 3x77.5

Barbell Shrugs: 3x40, 3x60, 3x77.5
Really pleased with the ROM I achieved on the 60 set.

Seated Militaries: 3x20, 3x35, 1x45 (+2.5 kg)
After a false start managed to squeeze out one rep at 45.

Standing One Arm Lateral Raises: 3x5, 3x10, 3x12.5
Form is still lacking. For some reason I started off doing these lying. Once I hit the 10 set and surprised at how challenging it was I realised my mistake :)

Hack Squats: 3x40 (+10 kg), 3x45 , 3x52.5 (+2.5 kg)

Barbell Bench Press: 3x40 (+10 kg), 3x45, 3x50
50 is still proving hard work, but I'm feeling more comfortable with 40s.

Barbell Bicep Curls: 3x20, 3x25, 3x40 (+2.5 kg)
Quite a lot of cheating on the last set. My wrist is still quite painful when curling.

Situps: 3xbw+20, 3xbw+20, 3xbw+20

One arm Triceps Dumbell Extension : 3x5, 3x10, 3x11

Hammer Curls: 3x10, 3x16, 3x18.5 (-1.5 kg)
Dropped the weight to something more reasonable.

Diet
:swear:

See comments :)

Comments

Not the greatest workout.

Diet was atrocious. Had quite a busy day, had to go to a religious service in the morning that my brother was taking part in so breakfast was rushed and I didn't get to eat for many hours after it. Then I was bar tending for a party in the evening for my brother and his class. Serving alcohol to 15 year olds = total carnage. The result of this is that in between coming back from the service, squeezing in my lifting, and going out to bar tend I had very little time to eat, and bar tending itself provided little opportunity to make ammends.

I am currently planning a holiday on the 7th of July until the 11th. A friend of mine owns a canal boat and we have travelled on it twice before. We are planning to do it again - essentially a week long water borne pub crawl. Obviously this will be terrible for my diet and lifting. I have tried to arrange plans around it. I have one more week to go of UD2.0. After that I will spend a week eating at about maintenance working out my 15/10/5 rep maxes in preparation for HST, with the workouts earlier in the week to allow at least 9 days without training, including the holiday, for strategic deconditioning. I am unsure whether it is necessary to do this before starting HST for the first time or whether it is only necessary between cycles of HST, but for now that is my plan.

Vido
06-27-2004, 10:51 AM
Don't worry too much about the diet. One bad day won't kill you...it's only when one bad day leads to another, and another, and...well, you get the point.

Strategic Deconditioning is required before beginning HST, even (especially?) if it is your first time.

Spartan936
06-27-2004, 07:50 PM
Hey Gimpy! I've noticed that you and Augury are quite similar to myself; it's very helpful looking over your journals, yours is especially organized. lol, at first I thought your weights were in pounds.

dissipate
06-28-2004, 02:50 AM
Ran out of yeast yesterday so I don't have to eat that any more for a bit

haha! do you eat vegemite too?


Serving alcohol to 15 year olds
?!?! they are allowed to take alcohol at that age??

your diet timing on the 27th sounds similar to what happens to me many days a week hehe.

what's HST?

TheGimp
06-28-2004, 06:04 AM
Vido,
Thanks, top advice as usual :)

Spartan,
Thanks for dropping by! I find it attracts more people when your journal is well laid out ;) Makes it easier for them to pick up on things to comment on. Glad you find it helpful :D

dissipate,
I enjoy marmite, but eat it very infrequently at the moment :)

The alcohol was served at a private party which the parents were heavily involved in. I am still not sure whether this makes it legal or not :)

HST is hypertrophy specific training (http://www.hypertrophy-specific.com). It's a full body workout routine designed for maximum muscle growth. I gave it a go a while back but was very unsuccessful due to a poor diet. It has some science behind it, unlike quite a lot of routines, and this is something I have found an appreciation for after UD2.0.

Augury
06-28-2004, 09:05 AM
heya Gimps :)

Im crushed y the comments from spartan about your journal being more organised than mine. I had to go to the bathroom and try and stop the tears. Im ashamed of myself and i will do better. Damn you and your organizedness.

Congrats on the power workout. I now your diet was crappy (happens to us all) but you are moving good weights for your size and training level. I keep trying to compare, but its hard...i do working and warmup sets of 5 reps on power and you do three...its hard to figure what i could lift on 3's. Still, your shoulder press is the one. My shoulders whilst well defined and big for my frame are much weaker than yours. i only lift 32kg total :( for 5. boo for me.

Im gona try and catch ya up now. then you will have to compete and it will be good for us! enjoy your barge trip. i went on a barge trip....a good thing is to get off the boat and jog down canal in opposite direction to the boat as far as you can go. THEN once you cant run any futher you have to turn around and catch the boat back up or you have nowhere to sleep! really works on making you work hard. plus its going at 3mph away from you :)

TheGimp
06-28-2004, 09:58 AM
Well I don't know where my mind was at when I wrote my last update, but I'm on holiday next week so I don't have time to calculate my maximums. Instead my plan is to use the depletition workouts to determine 15 rep maxes, the tension workout 10 rep maxes and the power workout 5 rep maxes this week. I'll then take a break next week and up until Wednesday of the following week to give me time to recover after the alcohol fuelled boat trip and the requisite time for strategic deconditioning.

Augury,
lol :D

I mentioned (quite) a few posts back that I didn't think heavy weights were my forte. After this UD2.0 cycle I am slowly beginning to change my mind. After gorging on carbs and loading creatine I often found myself raring to go when it came to the power workout and ready to kick some arse.

You've got me all paranoid now :( I gotta start bulking!

Augury
06-28-2004, 12:39 PM
Im not yet sold on HST. Ive read a lot about it..ive yet to be convinced as to the solidity of its methods. Curious to see how you fare on it actually.

:)
Augs

TheGimp
06-28-2004, 11:38 PM
Week 6 of 6 Monday - Glycogen Depletition
Weight - 142.6 lbs (-3.8 lbs)
Waist - 30.25 inches (-0.75 inches)
(+/- X) Change since last reading, not since last week

Workout
N.B. All weights in Kilograms

Seated Military Press: 15x15, 15x17.5, 15x20

Barbell Bent Over Rows: 15x20, 15x10, 15x10

Sumo Deadlifts: 15x40, 15x45, 15x50

Standing One Arm Lateral Raise: 15x5, 15x7.5, 15x2.5

Bench: 15x20, 15x10, 15x10, 15x10

Situps: 15xbw, 15xbw, 15xbw, 15xbw

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Teaspoon Flaxseed oil

Lunch:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
100g low fat dressing

Snack:
2 Scoops Micellar Casein

Dinner:
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Total: 1154 Calories 142g Protein 37g Carbs 50Pro/13Carb/37Fat

Comments

Very disappointed with the weight loss and visually things weren't really good enough to justify it. Perhaps I am paying for Saturday, although as people have pointed out I find it hard to believe that it would have quite such a devestating effect by itself.

Found it hard to know how much to suck in/let out my belly when doing the waist measurement in order to be consistent with previous readings, but I'm pretty sure the value I settled on is acceptable.

Didn't feel like doing the extra walking today, call me lazy but I'm pretty stressed out at the moment - work is tedious, impending tube strike on Wednesday which will create chaos, and just this evening I had trouble logging onto my bank account, worried I've been hacked :)

Not sure if the workout today was adequate for glycogen depletition. Basically more weight and less reps, as I tried to discover my 15 rep maxes. I've highlighted those maxes in green.

TheGimp
06-28-2004, 11:38 PM
Augury,
I'm looking forward to showing you just how effective it can be ;)

Augury
06-29-2004, 05:48 AM
RAAARRRRR.

Seconds out....round 2.

In the red corner is Augury on UD2 Massgain!!!
*roar of applause*

In the blue corner is Gimpy on HST and a bulking diet!!!
*another roar of applause*

The winner will be SWOLE.
The loser will have scant comfort and a signed picture of Big Daddy.

:)))

So, is your UD2 diet over now? What were the final results? What was your before and after weights? Bf%? Curious and too lazy to read all your log minds want to know. Any before after pics?

Augs

TheGimp
06-29-2004, 07:05 AM
Augs,
:)

This is my last week of UD2.0. I'll do a complete summary with pics on Sunday.

dissipate
06-29-2004, 07:48 AM
ooh! can't wait to see the changes!!

Vido
06-29-2004, 10:31 AM
Not quite sure of the total calories/macronutrients because of dinner which I really couldn't be bothered to calculate :p I do know that everything aside from dinner added up to about 470g carbs, which with the approximately 230g from last nite adds up to 700g. Not quite sure how many carbs I fit into dinner, thinking about things now it seems like I didn't quite hit my target of 850ish grams.

Congratulations on completing the diet, can't wait to see the pics! I'm sure your results were MUCH better than they would have been with a conventional cutting diet.

Not that it matters now, but I just thought I'd throw out a reason for your drastic weight loss this past week. My best guess is that it has to do with what I quoted above...an excerpt from the carb-up day. IMO this is the most important day of UD2 as far as weight loss goes. What I found is that by this day my muscles were REALLY depleted, so I needed a lot of carbs to refill glycogen. You'd be surprised how many carbs your body can handle when in this state. I think it is very easy to go under the right amount of carbs on this day (thus leading to more WATER weight loss for the week), but not that easy to go over. Lyle even said in the book that one could eat upwards of 10,000 cals on this day and not gain fat. I don't know if I agree with that, but his point is you can eat A LOT. This response isn't particularly succinct, but my point is you probably just haven't totally refilled your glycogen stores and thus lost a little extra water this past week...no big deal.

iLUDEd
06-29-2004, 12:03 PM
ooh! can't wait to see the changes!!

ditto!

TheGimp
06-29-2004, 02:29 PM
Week 6 of 6 Tuesday - More Glycogen Depletition

Workout
N.B. All weights in Kilograms

Hack Squats: 15x30, 15x20, 15x20

Barbell Bicep Curls: 15x20, 15x10, 10x10

Calf Raises: 15x15, 15x20, 15x30

One arm tricep extensions: 15x2.5, 15x5, 15x6

Reverse Barbell Curls: 15x10, 15x15, 15x15

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
20g Mayo

Snack:
2 Scoops Micellar Casein

Dinner:
1 Pack Cauldron Food's Marinated Tofu

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C

Total: 1206 Calories 143g Protein 32g Carbs 48Pro/8Carb/44Fat

Comments

More calculating of 15 rep maxes. Due to the start of the tube strike I had to go to a different station than usual this afternoon and spent 30 minutes walking home compared to my usual 5 minutes. So some decent cardio work in there. Tomorrow I will have to do the same thing, both in the morning and the evening.

TheGimp
06-29-2004, 02:32 PM
dissipate, iLUDEd,
Thanks for the support :)

Vido,
Excellent point, thanks for the reassurance :)

I am not sure the pics will be that impressive :p Perhaps I have just grown used to the changes over the past 6 weeks but I am currently not too impressed with my physique. Still, I was feeling much the same way towards the end of my bulk and was pleasantly surprised with the before and after comparison pics so hopefully I will be surprised again :D

JustinF
06-29-2004, 05:01 PM
I guess I'll :spam: this journal now. I've been reading it long enough!! NIce work.

TheGimp
06-30-2004, 01:58 AM
Justin,
:hello:

Exnor
06-30-2004, 04:15 AM
Well done on the cut. I look forward to seeing the pictures.

I am currently at the end of my bulk and will go on my first cut (ever) shortly. For this reason I am interested in all the different tried-and-tested cutting methods available. My initial thought was to simply cut using traditional methods, lowering cals slightly and doing cardio. Your upcoming results may sway me :)

Spartan936
06-30-2004, 08:24 PM
Yeah, definitely nice cutting! I had no idea that would work. I want to see the results... Sorry to burst your bubble, but I think dissipate's journal is becoming more informative than yours. LOL Don't worry you're still the king.

TheGimp
07-01-2004, 02:32 AM
Exnor,
Thanks :) I think traditional methods are good - Keep It Simple Stupid - but UD2.0 exploits a lot of metabolic tricks and scientific knowledge to really streamline weight loss. It gets great results but can be challenging to stick to.

Spartan,
Blasphemy! If you want to see a really organised journal I suggest you pop into aka23's ;) I found it to be quite inspirational.

Coke
07-01-2004, 05:20 AM
...lol, your journal rocks - ;) You and your boys are really into the diet thing, I read lots of info here.

Exnor
07-01-2004, 07:28 AM
Have you purchased the book? Is the diet available online?

TheGimp
07-01-2004, 08:32 AM
CoCoa,
Thanks so much :) Glad you find it interesting.

Exnor,
I bought the ebook (a downloadable PDF file) from Lyle's website www.bodyrecomposition.com . I can't remember the exact price, in the region of $20, but I would say it was worth every penny, especially considering how much one can spend on supplements. It is an enjoyable read and informative regardless of whether you go ahead and do the diet. There is a lot of good info on the metabolic changes that take place when you are in a calorie deficit and the troubles they can cause when cutting. Like I say these should give you some ideas about how to structure your cut (for example, refeeds) even if you decide not to do UD2.0 itself.

chops
07-01-2004, 01:54 PM
*waiting for pix too*
:)

TheGimp
07-02-2004, 12:21 PM
Week 6 of 6 Thursday - Carb Loading Begins

Workout
N.B. All weights in Kilograms

Deadlifts: 10x60, 10x50

Shrugs: 10x40, 10x45

Seated Militaries: 10x25, 10x27.5

Hack Squats: 10x40, 10x30

Dumbell Flys: 10x10, 10x12.5

Dumbell Bicep Curls: 10x10, 10x12.5

Triceps Kickbacks: 10x5, 10x7.5

Diet

Breakfast:
Shake consisting of:
2 Scoops Micellar Casein
1 Teaspoon Flaxseed oil

Lunchbox:
Quorn Chicken Salad consisting of:
300g Quorn Pieces
2 Teaspoons Olive Oil
Italian Herbs

Here the pre/post workout nutrition and carb loading begins

Preworkout:
1 Scoop Whey
50g Weetabix mini crunch w / chocolate chips

Postworkout:
2 Scoop Whey
6 low fat cookies

More Carbs:
100g Wholewheat Spaghetti
70g Cheese

Yet more Carbs:
Packet of walker's crisps (ready salted)

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
10g Creatine; 5g each in pre/post workout shakes

Total: 2387 Calories 163g Protein 247g Carbs 27Pro/42Carb/31Fat

Comments

Here's yesterday's update. I'm off to get pissed :alcoholic lets see just how good your UD2.0 is Mr McDonald :)

TheGimp
07-02-2004, 12:21 PM
chops,
Thanks for the support :)

I'm starting to feel the pressure :(

TheGimp
07-03-2004, 06:22 AM
Week 6 of 6 Friday - Carb Loading

Workout

None.

Diet

Breakfast:
100g Weetabix mini crunch w/ chocolate chips
1 Scoop Casein

Lunchbox:
5 Bananas

100g Weetabix mini crunch w/ chocolate chips

8 Cinammon Raisin Bagels

2 Plain Bagels with Quorn Deli Slices

Night out on the town:
5 Jack Daniels and Coke
2 Southern Comfort and Lemonade

Dinner:
2 Cinammon Raisin Bagels

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax Oil

Supplements:
Multivit
Vitamin C
20g Creatine spread throughout the day

Total: 5525 Calories 166g Protein 1060g Carbs 11Pro/77Carb/6Fat/6Alcohol

Comments

I think I just about hit my carb requirements :p

dissipate
07-03-2004, 06:53 AM
i LOVE your carb load days :drooling:

TheGimp
07-03-2004, 02:12 PM
dissipate,
Actually I've grown to hate them :) In many ways I find them more challenging than the low carb/cal days due to having to stuff myself (perhaps putting more effort into eating more on Thursday might have avoided this problem), a constant feeling of bloatedness and general lethargy from continually spiking blood sugar.

iLUDEd
07-04-2004, 04:20 AM
im the same, i find it harder to wait 2hrs to eat my next carb meal on carb load days, than it is to stay @ 50g of carbs for a day on low carb days.

TheGimp
07-04-2004, 05:34 AM
Week 6 of 6 Saturday - Power Workout

Workout
N.B. All weights in Kilograms

Sumo Deadlifts: 5x70, 5x77.5

Shrugs: 5x45, 5x60, 5x70

Bench: 5x40, 5x45

Bent over rows: 5x20, 5x25, 5x32.5

Two arm tricep extension: 5x10, 5x15, 5x17.5

Barbell Bicep Curl: 5x30, 5x32.5

Seated Military Press: 5x30, 5x35, 5x37.5

Hack Squats: 5x35, 5x45, 5x50

Diet

Breakfast:
100g Wholewheat Spaghetti
8 Quorn Meatballs
Jar of Pasta sauce

Lunch:
100g Seaweed Peanuts

Second Lunch:
175g (Cooked) Rice
200g Quorn Pieces
200g Peas
1 Tablespoon Seasme Oil

Post Workout Shake:
2 Scoops Whey
100g Weetabix mini crunch w/ chocolate chips

Pre Bed Shake:
2 Scoops Micellar Casein
2 Teaspoons Flax Oil

Supplements:
Multivit
Vitamin C
Zinc
Magnesium
10g Creatine; 5g in pasta sauce, 5g in post workout shake

Total: 2646 Calories 161g Protein 24Pro/49Carb/27Fat

Comments

Workout was pretty crappy again. I'm sure last night's drinking had something to do with it :hide:

TheGimp
07-04-2004, 05:46 AM
Week 6 of 6 Sunday - Summary
Weight - 143.6 lbs
Waist - 30 inches

Starting weight: 149.0 lbs
Ending weight: 143.6 lbs
Change in weight: -5.4 lbs

Starting waist: 32 inches
Ending waist: 30 inches
Change in waist: -2 inches
(Note that I only started recording waist measurements at the start of week 3)

Well what can I say. Bit of an anti climax I feel.

Weight loss was higher than I had hoped for. I anticipate that my 5 days of dietary abandon will result in further weight loss setting me back almost to where I was when I started my bulk.

The first pic is from the start of the cut. The second is from the end. Not a big change. I guess the most noticable difference is the love handles.

Third pic is the all important midsection shot. I'm sure you'll all be wondering what I was talking about when I said abs were starting to make an appearance :p

Fourth pic... well, guess who :p I need a shave :)

iLUDEd
07-04-2004, 10:41 AM
big noticable difference in the waist, your abs r way more visable. good work considering you dieted for a 6 week period! your shoulders, triceps and chest look bigger/more defined. good job mate!

Augury
07-04-2004, 11:46 AM
Congrats duder :)

I can see the differences easily. You are probably just to "close" to the sunject matter to stop being self critical and see what us objective folks can see :)

Your love handles have really gone down and that probably represents about 2kg of fat just there, let alone the all over "shrinkage" of fat across the whole body. i noticed your pecs got rid of that nipple layer of fat too. Might make them look smaller but now your job is to add lean muscle right?

What you have to remeber is that people cut for 3 months. This is 6 weeks. I think you should be pretty bloody chuffed.

now all i gotta figure out is what the hell im doing. Ill keep ya posted. By the way, i know where salfords is now. I went through it on a train to...erm london bridge i think the other day.

Augs

Vido
07-04-2004, 12:19 PM
Awesome progress man! To be honest, when people post before and after pics on this site everyone always seems to tell them what an amazing transformation they had, when I myself, see absolutely no change...not in your case man. That's one helluva good job!

You're right though, shave that $#@% off! And get some colour while you're at it :D.

TheGimp
07-05-2004, 02:25 AM
iLUDEd, Augs, Vido,
Thanks so much guys :)

It helps to put things in perspective. I should remember that the goal was never washboard abs, simply to cut back on fat I'd gained on my bulk so that I could continue with the job of packing on muscle.

dissipate
07-05-2004, 04:14 AM
Your love handles have really gone down and that probably represents about 2kg of fat just there, let alone the all over "shrinkage" of fat across the whole body. i noticed your pecs got rid of that nipple layer of fat too.

i agree. your chest and stomach look leaner, and your traps look bigger. and yeah, the top abs are beginning to show now. awesome job Gimp!! well done!

Exnor
07-05-2004, 05:38 AM
iLUDEd, Augs, Vido,
Thanks so much guys :)

It helps to put things in perspective. I should remember that the goal was never washboard abs, simply to cut back on fat I'd gained on my bulk so that I could continue with the job of packing on muscle.

It seems that you have met (and possibly surpassed) your goals then!

Well done.

TheGimp
07-05-2004, 06:46 AM
dissipate, Exnor,
Thanks! :D

Spartan936
07-05-2004, 09:51 AM
Inspirational stuff Gimpy! Nice fat loss :D 2 inches!

Coke
07-05-2004, 11:32 AM
Good job dude...making those changes!

Shorty
07-05-2004, 05:32 PM
WOW, impressive journal! Keep up the good work.

TheGimp
07-06-2004, 04:39 AM
Spartan, CoCoa, Shorty,
Thanks, I really appreciate the comments :D

TheGimp
07-06-2004, 04:42 AM
This will be my last update for a week. I am off on holiday straight from work tonight. I took a quick scale reading this morning, I believe it was about 144 lbs. I am unsure whether I should be hoping to gain or lose weight over the next 5 days. Obviously maintaining would be best, but difficult! Next update will be next Wednesday, my first HST workout and start of my bulk.

Exnor
07-06-2004, 04:52 AM
Enjoy the holiday!

dissipate
07-06-2004, 07:25 AM
Bye Gimp! Have a great holiday, you deserve it! :) I'm looking forward to reading your entries and watching your progress in bulking!!

iLUDEd
07-07-2004, 01:19 AM
enjoy your holiday dude, enjoy yourself, youve just done 6 weeks of strict ass dieting so i think you deserve to let wild a bit diet wise on your holiday, just dont go overboard :)

JustinF
07-07-2004, 09:41 AM
Have fun on your vacation bro. Don't worry about diet, there's 51 other weeks in the year for that!! ;)

TheGimp
07-12-2004, 02:32 PM
Thanks guys. As you may have gathered, I'm back ;)

The holiday was fun and I feel invigorated but it's only the first day back at work and I'm sure it will return to being exceedingly dull soon enough. I may have some pics to share once my friends get back (unfortunately as the only one working amongst them, I had to get back early). I wore a sleeveless top one day and all of my friends were very complimentary about my arms. I think I managed to cope ok as far as diet goes.

I need to get my arse in gear and finalise my routine.

Diet wise I don't really have anything planned, just aiming to hit my macro and calorie requirements at the end of the day. Something in the region of 25/50/25 or most likely 20/50/30 and I think I'll start off at 2800 calories.

Augury
07-12-2004, 03:19 PM
Welcome back Gimpy the Gimpster :)

hope you is ready for teh challenge!

Exnor
07-12-2004, 04:46 PM
Your holiday sounded good. Can't wait to see the pictures.

Good luck on your future goals.

Coke
07-13-2004, 07:54 AM
I'm sure it was nice to hear the compliments... lets get back to it bro, vacation is over - :D

TheGimp
07-13-2004, 02:26 PM
Thanks again people. I have finalised my routine, at least for the 2 weeks of 15 reps. I will perform 9 exercises, one for each bodypart (deadlifts being the anomaly), 2 sets each. My 15 rep maxes are listed below. Note that I have started to count the weight of the bar:

(All weights in KG)

Legs:
Hack Squat - 37.5
Sumo Deadlifts - 57.5

Calves:
Calf Raise - 37.5

Chest:
Flat Barbell Bench Press - 27.5

Back:
Barbell Bent Over Row - 27.5

Shoulders:
Seated Military Press (Twice a week) - 27.5
Standing One Arm Lateral Raise (Once a week) - 8.5

Biceps:
Barbell Curls (Twice a week) - 27.5
Reverse Barbell Curls (Once a week) - 22.5

Traps:
Barbell Shrugs - 37.5

Triceps:
One Arm Tricep Extension - 7

Augury
07-13-2004, 02:45 PM
hey rackless boy....

whats the diff between hacks and sumos then? i dont got a rack either so if im missing out on a leg exercise i wanna know about it. pretty please.

Augs

Vido
07-13-2004, 03:56 PM
Hacks are squats in some type of machine-like thingy.

Sumos are deadlifts with a wide stance and your hands inside your knees.

Spartan936
07-13-2004, 05:36 PM
Chest:
Flat Barbell Bench Press - 27.5

Back:
Barbell Bent Over Row - 27.5


Nice. Most people concentrate too much on the bench. Like me. :p

Augury
07-13-2004, 07:23 PM
Hacks are squats in some type of machine-like thingy.

Sumos are deadlifts with a wide stance and your hands inside your knees.

Um...i dont have a squat rack or a machine type thingy im my gym. these are what i mean when i say i do hack squats:
Hack Squats (http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html)

Thanks for the sumo description.

Gimp: Good luck on the HSTing. I read it once over on the site and just got too bored with all the different variations, figuring maxes, time off etc etc. To me its the training equivalent of UD2 lol! Hope it shows you the gains ya want. Whats your bulking diet looking like then?

Augs

TheGimp
07-13-2004, 11:48 PM
Augury,
As Vido says the sumos are with a very wide stance. I place my feet just inside the plates of the barbell although I imagine if you are using an olympic bar this might be impractical? Given that deadlifts and (hack) squats are reasonably similar and these are just about the only leg exercises I can do (as they don't involve cleaning and pressing the barbell to get it onto my shoulders), I decided to perform the hack squats with a close stance to emphasise the quads and the deadlifts sumo style to emphasise the glutes (and whatever else).

Like I said diet is not fixed, you'll just have to wait (with baited breath no doubt) until my first update this evening :)

I agree that HST is like UD2.0 for training which is exactly why I chose it! EDIT: Other routines seem to be like fumbling around in the dark and hitting on some correct principles but HST like UD2.0 gives you a proper scientific understanding for what happens and why you should do certain things. People grow on all kind of routines however so they must be doing something right, but HST, as its name suggests, is geared towards maximal muscle growth. I wonder whether this will put me at a disadvantage when it comes to strength gains for our little competition :)

Spartan,
Yeah, no need for me to get carried away. There are 7 other bodyparts that need hitting each session. My chest has always been a bit of a weak spot both in terms of size and strength but I do feel it's improving.

EDIT:Vido,
The hacks I do are with a barbell as described in the link Augs posted. It is quite a challenging exercise to perform with correct form but, I would guess, a lot easier when done using a machine.

dissipate
07-14-2004, 06:35 AM
WB Gimpy!! Hope to see the vacation pics soon. Will you be wearing sleeveless tops more often then? :p Good luck with the routine!!

Coke
07-14-2004, 08:23 AM
Better you than me with the pics bro - :D ...I'm sure they are good ones.

JustinF
07-14-2004, 12:07 PM
Good luck with the HST Gimp!

Vido
07-14-2004, 12:26 PM
EDIT:Vido,
The hacks I do are with a barbell as described in the link Augs posted. It is quite a challenging exercise to perform with correct form but, I would guess, a lot easier when done using a machine.

I can imagine it would be. I've never tried those before as any exercise with a barbell behind me causes a bit of pain in my shoulders. I guess that is what a free weight hack is...where I work out most of the year we have a machine that I suppose replicates the movement.

TheGimp
07-14-2004, 11:43 PM
HST Cycle 1 of 2 - 15 Rep Range Workout 1 of 6
Weight - 142.8 lbs

Workout
N.B. All weights in Kilograms and now include the weight of the bar

Sumo Deadlifts: 15x45, 15x45

Shrugs: 15x25, 15x25

Seated Militaries: 15x20, 15x20

Hack Squats: 15x25, 15x25

Barbell Bicep Curls: 15x20, 15x20

Calf Raises: 15x25, 15x25

Flat Barbell Bench Press: 15x15, 15x15

Barbell Bent Over Rows: 15x15, 15x15

One Arm Dumbell Tricep Extensions: 15x2, 15x2

Diet

Breakfast:
1 Wholemeal Bap
2 Quorn Burgers

Lunchbox:
2 Quorn Chicken Slices Sandwiches w/ lettuce and wholegrain mustard

1 Serving Sharwood Egg Noodles
1 Packet Cauldron Foods Marinated Tofu
1 Tablespoon Seasame Oil

Packet of Walker's Ready Salted Crisps
Apple

Preworkout:
1 Scoop Whey
50g Weetabix mini crunch w / chocolate chips

Postworkout:
2 Scoop Whey
50g Weetabix mini crunch w / chocolate chips

Snack:
Packet of Walker's Ready Salted Crisps

Pre Bed Shake:
2 Scoops Micellar Casein
3 Teaspoons Flax oil

Supplements:
Multivit
Vitamin C
Zinc
Magnesium
10g Creatine; 5g each in pre/post workout shakes

Total: 2794 Calories 178g Protein 26Pro/41Carb/33Fat

Comments
Was good to finally get back to pumping some iron. This workout was a lot tougher than the 15 rep range and low weights suggest. I supersetted any exercises that shared the same weight simply out of boredom and the need to finish in a reasonable time frame.

EDIT: Forgot to post my weight. I'm reasonably happy with it, I've ended slightly up in weight after the bulk and the cut, although I think it may have been a bit of a low reading as I felt somewhat dehydrated. Now I'm back to bulking I'll be weighing myself every workout day to ensure I'm eating enough so I'll know soon enough whether it is an anomaly or not.

TheGimp
07-15-2004, 02:55 AM
dissipate,
Thanks.

I doubt I shall be wearing any sleeveless tops in the near future :) While my friends were very complimentary, they do not set themselves particularly high standards shall we say :D Also I wore it for a bit of a joke as I am not the kind of person to do something as "outrageous" as wearing that kind of top and thought they would find it amusing. Perhaps after this bulk and a cut I will feel like I have (hopefully a lot) more to show off.

CoCoa,
As far as I know, no pics were taken of me in the sleeveless top :p They are just general holiday snaps :)

JustinF,
Thanks :D

Augury
07-15-2004, 06:30 AM
Good going on the workout. im sure you will find your feet soon and it will all start to get past the muscle memory/neural adaption stage and into hypertrophy. Right now my strength gains are quite amazing but no hypertrophy (to my eye anyhow). I guess whenever you change a routine and do new lifts or new styles of lifts there is a period of rapid neural adaption followed by growth.

i got a bit confused by your diet. At the end of it you posted:

"2794 Calories 178g Protein 26Pro/41Carb/33Fat"

So thats:
178g protein
26 pro? (didnt understand that - was this protein from powder?)
41 carbs? seriously? on a bulk?
33 fat

I cant quite get those numbers to add up to 2800 cal. help?
Gotta keep a close eye on the competition now havent I!!

Augs

TheGimp
07-15-2004, 06:52 AM
Augs,
Aside from the calories and grams (where I'm hoping the units are obvious :)) the units are %. I give protein both as grams and % as people seem to rate it quite highly and I like to show them I'm "getting enough". I think maybe I need to make it a bit less misleading, you're the second person it's confused :(