I'd like to introduce myself - my name's Robbie and I've been lifting on and off for the last couple of years while studying. I'm currently studying Engineering in Christchurch, New Zealand. I've decided its time to do make some proper gains, so i thought i'd start a training log. I think it will help with my motivation.
I've been lurking around for a while, mainly just reading and not much posting.
Basically i've increased my lifts slightly since learning how to do them. My current big 3 are:
Dead: 200kg (440pounds)
Bench: 95kg (210pounds)
Squat: 160kg (352pounds)
I'm sitting at 202pounds bodyweight at the moment, and i assume around 20-22% BF. Not too keen on the BF so ive decided to cut for 4-5months (however long it takes me), then slowly bulk. I've got unfortunate genetics in that even when i slim down i still have a lot of fat in the stomach area. I got down to 78kg (170pounds) last year and still had a lot of fat in the stomach region.
Ideally in a years time i'd like to be around 200pounds but at 10% bodyfat. Who knows if this is possible but im going to give it a damn good shot.
The plan so far is:
-PSMF (TKD) until i reach around 15% bodyfat
-UD2.0 after this, try to get some visible ab's etc going.
-Then change to UD2.0 for mass gaining, as to try keep the fat off.
When i got down to 170pounds before i was using a PSMF approach, but i felt like it just slowed my metabolism so much i stopped making gains. I came off it and gained the weight back. So the approach now is to do a less intensive PSMF (doing tkd - so carbs before workouts, hopefully i can still make some strength gains while training) to cut to a lower BF, then use UD2.0 to get rid of the rest.
After i achieve that i plan on upping calories during UD2.0 to maintenance and doing a mass building ud2.0.
Goals for a years time as far as lifts go are:
Bench: 120kg (265pounds)
Deadlift: 230kg (506pounds)
Squat: 190kg (418pounds)
Overhead press: 90kg (200pounds)
Currently going for around 2000calories a day, limiting carbs to around 10grams on non lifting days, and 40 or so on lifting days(taken just before workout). Eating 160-180grams protein/day, and the rest fat.
Supplements are the usual Fish oil caps, Creatine, multivitamins, Ground flaxseed (for fiber in shakes), and ive just ordered some Nitor.
Wish me luck!
Will start posting daily lifts / diet up in here. Will take some pics for before/after too.