Nice work Gazzy, especially on the diet. The first week is always hard, hunger wise. Good job getting advice from Rory, you should be making solid progress with him looking over things.
Aye lol, it's pretty tough going.
Watching England against Wales for the Euro qualifier today. All my mates will be drinking beer - I'm taking some vodka with me as I know it's better haha!
I know there's probably gonna be take-away food tonight, so made sure to leave plenty of room in my cals. From the looks of things, beef in black bean sauce with green pepper is a good, lower cal, lower fat choice.
Also, got a hardcore squatting session in a few mins, so at least I know I'll still be burning off plenty of cals from that. Taking my huge 10lb tub of protein shake with me, as I'm stopping round my friend's overnihgt. They're gonna think I'm a right weightlifting geek...
This is yesterday's workout as we immediately went to a mate's house to watch football yesterday and ended up not coming back until just now, over 24hrs later, haha!
Monster Squat Day
20x220 Rep PR
1x286 Weight PR
My legs hurt.
On the diet side, it was pretty much an off day, although I did stick to vodka and diet lemonade whilst others were drinking beer/cider. And when the pizzas arrived, I held back far more than I normally would...
Today's been back on track diet-wise, I shall post macros etc tonight when I've finished eating.
Weighed myself earlier and I've lost 2lbs. Not sure how much of that is water weight or w/e, but I've certainly got a little more definition in the midsection and a lot less pinch on the love-handles. Very happy.
Strength, if anything, seems to be increasing. I don't know whether this is a result of making damn sure I get my 200g of protein each day. I know that prior to this diet, I was slacking off on protein in favour of pure calories. Perhaps the extra protein is making a nice difference despite the calorie deficit?
All in all, I'm satisfied with this week. Will keep doing the same thing this week and hopefully gym and bf% will keep going according to plan.
I got to 10 reps and it felt really heavy. I thought 'if I can get to 15, that'll do.'
Got to 15 reps and felt like I was going to faint. I though 'feck it - if I faint, the pins'll catch it.'
Got to 20, racked the weight and felt like I was going to float off through the roof.
Who needs drugs, eh?
Right, diet stats for the day:
Cals: 2289 Fats: 74.7g Carbs: 117.8g Protein: 224.7g
Props on everything bro, making continuous strides.
Awesome squat session Gazzy, way to bang out those 20 reps. It's a great feeling once you come out from under that bar haha
Way to keep consistent on the diet so far too, I know it's not easy.
So you hit a 20 rep and a 1RM PR in one sesh?? You are insane man!!
Enjoying the diet, starting to get used to feeling hungry. Keep getting spurred on everytime I look in the mirror. Not to mention that my mrs commented this morning that my stomach's flatter!
Not too bad for a cut lol.
Yea you'd kill it fresh! Can't imagine doing 20 reppers then trying a 1RM, I'd collapse lol
You have to make sure you get the protein you need as well as the other things.
I need to do a bit of back tracking in your journal, but I see you've opted for a diet. I hope it goes well, do you have any specifics regarding your diet, like calories and such, posted a few pages back that I can look through?
Consistency is the key to success within this sport...
Re the diet; I was bulking on 3000cals beforehand. I started to cut on 2200cals, a week ago. Upped it to 2300cals after a coupla days. This puts me at -200ish from maintenance. Aiming for low fats, med-carbs and 200g+ protein a day.
I'm happy with a slow loss, 1lb a week or so. I don't need to lose much, I was high teens bf% and am aiming to stop the cut at whenever I get visible abs. Probably 10-12%. I don't think it'll take me more than around a few more weeks.
I'll need more advice from people when I reach that stage, as I'll be wanting to maintain as much leanness as I can when I start bulking again.
Decent day. On chins I've capped my first set at 10 reps and I'm starting to up the reps on my second set. So next chin session it will be 10/ 8/ 6. Then, logically, once that second set is at 10, I shall start increasing the third set.
Rows were nice, felt very heavy. Strict for most sets, but on the 88's I was using a little bounce off the floor to keep me going.
Standing Press: I was tired by then. Had to push press the last rep of the work set. Didn't want to push press the clusters, so dropped it down to 110 and got them all out strict.
Just made myself some noodles with black pepper and chucked in an entire can of pink salmon. Was fantastic. As usual, will post up diet stats at the end of the day.
nice one gazza, what measurement are the weights in? kg's? lbs? how come the random numbers 66, 77, 88 etc?
Last edited by Auzzie; 03-28-2011 at 11:14 AM.
28yrs old, 6"1
Stats: Start | Current | Goal
Bench: 186lb | 226lb | 235lb
Squat: 180lb | 273lb | 360lb
Dead: 215lb | 319lb | 405lb
MY LOG ~ 313 DAYS
Diets stats for the day:
Cals: 2225 Fat: 72.6g Carbs: 145.9g Protein: 241.2g
Finding it difficult, when I wind up so close to my target, to find something small enough to make up the extra cals, haha. So I'm thinking it's better to be slightly under, than over.
EDIT : Hah! Just had a Mini Milk ice-cream. 30cals.
Puts me at: 2255cals.
Last edited by GazzyG; 03-28-2011 at 02:17 PM.
Good job on the 20 rep squats and the PR's!!!
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Damn good squatting Gazzy.