My log with pictres - the fallen shall rise

[Ca$tro]

Hello People of Steroid.com, I am writing this as a log for my self to monitor how I progress on my mission to loose the fat and get into shape so that I too may be able to compete some day. The only thing I have wanted for my self is to have a body that I would be proud of. Well this is my mission and I am starting it.

I was training reasonably well 2 years ago which is when my avi is from. I am going to start from the beginning and empty out what I thought I knew as the correct way of training and dieting.

First things first, I am attaching some pictures that I took yesterday. I want an estimate on bodyfat percentages please. I think I am around 35% or more?


Secondly, the diet follows any tweaks would be appreciated but otherwise I will stick to this diet until I get some advice.

AGE 36
WEIGHT 108kg
HEIGHT 6'0 (182.88 CM)
BF% CURRENT BF% = 35%
LBM 73.3KG (161.7 LBS )
MAINTAINANCE: 2283 CALS CUT: 2000 CALS


Meal 1. 08:00am Pro/Carb/Fat/Cal

8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
½ Cup (60g) Oats 5g/27g/2.5g/228
Coffee /Glutamine
Total : 49g/36g/7.5g/409

Meal 2. 10:00am Pro/Carb/Fat/Cal

8oz Chicken Breast 44g/0g/6g/230
100g Brown rice (Cooked) 2g/22g/1g/105
1 Cup Broccoli 2g/5g/0g/28
Total : 48g/27g/7g/363

Meal 3. 13:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1 cup Broccoli 2g/5g/0g/28
Total : 48g/27g/7g/363

Meal 4. 16:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total : 32g/5g/1g/157

Meal 5. 18:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total : 32g/5g/1g/157

Meal 6. 21:00pm Pro/Carb/Fat/Cal

Optimum Whey Shake 24g/2g/1g/110
1 Banana 0g/20g/0g/75
½ Cup (60g) Oats 5g/27g/2.5g/228
Total : 29g/49g/3.5g/413

Meal 7. 23:00pm Pro/Carb/Fat/Cal

Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100 Total : 28g/7g/9g/217


DRINK 4 LTR OF WATER DAILY

Day Total = PROTEIN: 266g / CARB: 156g / FAT: 36g / CAL: 2079 kcal


Thirdly, the training programme

Monday: Chest & 45 min Cardio
Tuesday: Quads, Hams, Claves & 45 min Cardio
Wednesday: Traps & Back, & 45 min Cardio
Thursday: Shoulders & 45 min Cardio
Friday: Bi & Tri's & 45 min Cardio
Saturday: Abs, 1 hour Cardio
Sunday: 1 hour Cardio

My job is mainly desk based, it does include manual work but minimal.
If you need anything else please don't hesitate to ask.
Thank you in advance for reading this and for any input or advice on how to better my self.

[Ca$tro]

As you can see from the pictures I have regressed into a blob from what I was in my AVI around 87 kilos in weight. The reason I f'd is down to a few things, firstly i had bust my knee, other contributions were work, the main factor was that my son was in accident and i needed to devote all of my time to him to aid his recovery. Now things are better, my son is recovering, work is under control, my knee is a lot better. I really want to achieve a body that i want before i die, i have never aspired to be a millionaire or any thing else, i have always wanted the body of a body builder. Yes i do aspire to be other things such as a good father but the thing i want for my self is to achieve that body. I don't see why i cant with the right guidance and motivations and hard work.
Can anybody help please.

[Back In Black]

Hello mate. Congrats on your decision and kudos for posting pics. They aren't showing up too well on my tablet so I can't guesstimate your bf%.

I think you are starting your cals waaaaay too low. If your weight loss stops (and it will) you really have nowhere to go and are looking at potential long term metabolic damage. I'd be looking for you to start closer to 2800-3000. I know that sounds a lot but it's much easier, and safer, to reduce a couple hundred cals from that at a time when your weight loss stalls. I'd be looking at something like this

Pro - 250
Carbs - 325-350
Fat - 60-70

It's going to be a lengthy process you but you are doing enough exercise to warrant eating the above to start. Unless, of course, you know for definite what your current actual maintenance cals are as opposed to a mathematical presumption?

[Ca$tro]

Hello Back In Black,
That's a brilliant AVI, tahnk you for your reply and sorry I aint got back sooner, just be concentrating on getting my arse back in the gym. For some reason I did not receive any notification of posts made so I will check that so I can get bak to ppl sooner.
At the moment I am unsure of what to eat when so I have been doing as follows

9am - 10 egg whites 1 yolk / half a cup of oats
12 - Chicken breast
4pm - chicken breast
8.30pm - Syntha 6 shake after the gym with a banana
before bed - Casein

The weight is coming off, cardio is going good, my knee is pain now and then so I end up cycling instead of jogging, 45 minutes jogging is a lot easier now than it was 4 weeks ago. My strength has been coming back in the weights section. last week I deadlifted 4 plates each side (each plate is 20kg) yes it was for 2 reps but that's the heaviest I have gone in a long time.

I believe I can train and diet but with out that direction can get lost very easily. I know I need to research and I will do and I will educate my self on a) diet b) exercises c) supplements.

A question for you pros
My training is as follows -
Mon - Chest
Tues - Back
Wed - Legs or Rest
Thur - Shoulders
Fri - Bi/Tri

Each day I do 30-45 minutes cardio after weights with 2 big hoodies on to sweat it out.

Now am I better off doing
Mon - Chest & Calves
Tue - Quads
Wed - Traps & Back
Thu - Shoulder & Hams
Fri - Bi/Tri & Calves
Sat - Calves
Sun - Off

Diet does need working on - I am up at 7.30 and at work by 9am, normally leave work at 6 and get to the gym for 7 and sleep around 11pm

Any help guys?

I am taking Creatine mono / Glutamine / BCAA's / Multivits / Fish oils as supplemets to the diet.

am dead serious about this people, help or no help I am doing it.

I have been back in the gym for 4 weeks, I am was weighing 103KG last night.

[Ca$tro]

Monday 23rd Sept 2014

Trained Chest
Flat Bench Press 4 sets of 10 reps with 60kg weight
Incline Bench Press 4 sets with 60kg weight. first and second set 8 reps each, third set 7 reps, 4th set 6 reps dropped weight and did another 6 reps with 50kg
Decline Bench Press on Smith machine 4 sets first set 60 kg 10 reps, second set 80kg 3 reps dropped to 60kg for another 5 reps, third set 4 reps 80kg dropped to 60 kg for another 5 reps
Cable Cross Overs 4 sets of 10-12 reps
Incline and Decline Flyes 3 sets 10 reps

This was then followed by 30 minutes on the treadmill walking at an in incline of 15 and a speed of 3.5.

Diets was as follows
9am 10 Egg Whites and 1 yolk, half a cup of oats
12/1pm Chicken breast alone
4pm Chicken breast alone
9pm After the gym Shake (Syntha 6)
before bed at around 11 Caesin (Gold Standard)

I know the main thing I need help with is the diet. ie the gap from 4 till 9 is way too long and considering I am training at 7pm I will have no fuel for the gym.
I would appreciate any help and this is a working progress, adapting to changes will take time and I am pushing my self.

Thanks

[verysneaky]

I have noticed a big difference in growth since I stopped training calves on leg day...
I now train them roughly E3D and first thing in my workout...
I've found this allows you to push a lot harder and doesn't affect your strength in the next workout eg. calves/chest or calves/shoulders etc...

[Ca$tro]

So Guys, I haven't been on the site for the past month or so been getting back in the gym and concentrating on the diet.
Officially started training on the 3rd of November and it has progressively gotten better and I defo have some strength back now.
The things that I am stuck with are as follow-
Diet and calculations - I will try and break this down below
Cardio has been slow - I have had a knee injury some time ago, every time I am on the treadmill jogging I can my knee cap flaring up again. My intention is to try the stepper and stick to incline walks at a decent pace.

I have been trying to get my diet sorted but all the variations in calculations are messing my brain up, feeling fried. Here is what I cam up with and bare with me if it seems like a mess.

Questions
1. Why using the IIFYM calculations is the Carb intake so high? Is this correct or have I made a mistake anywhere?
2. Is my lean mass meant to be 147.6 LBS? this equates to 66KG? Is that not low as well?
3. The Total daily cals for fat loss equate to 2001, am I to base all my figures on this total?



Sources
calorieking.com
caloriecount.about.com

MEAL 1 @ 8AM

8 Egg Whites / Uncooked / Raw - Assuming 1 egg white contains 16 cals / 4g protein / 0g carbs / 0g fats = 128 cals / 32g protein / 0 carbs / 0 fats
2 Whole Eggs / Uncooked / Raw - Assuming 1 whole egg contains 77 cals / 7g protein / 0.4g carbs / 6g fat = 154 cals / 14g protein / 0.8g carbs / 12g fats Half Cup of dry oats = 153.5 cals / 5.3g protein / 27.4g carbs / 2.7g fat

TOTAL = 435.5 cals / 51.3g protein / 28.2 carbs / 14.7g fats


MEAL 2 @ 11AM
2 Cans of Tuna in Spring Water with 1 can of Sweetcorn (one can drained is 112g) Each can drained contains : Protein 30.2g/ Carb 0g or trace / Fat 0.6g / 127 Cals. Total = Cals 254 / Pro 60.4g / carbs 0g / fat 1.2g
1 can of sweetcorn contains - 133 cals / 4.3g protein / 30.5g carbs / 1.6g fat

TOTAL = 387 cals / 64.7g pro / 30.5g carbs / 2.8g fats



MEAL 3 @ 2PM
Chicken Breast 8oz = 256 cals / 5.6g fat / 47.4g pro / 0g carbs
Half cup white rice = 121 cals / 0.2g fat / 2.2g pro / 26.5g carbs

TOTAL = 377 cals / 5.8G fat / 49.6g protein / 26.5g carbs



MEAL 4 @ 5PM
Chicken Breat 8oz = 256 cals / 5.6g fat / 47.4g pro / 0g carbs
Half Cup White rice = 121 cals / 0.2g fat / 2.2g pro / 26.5g carbs

TOTAL = 377 cals / 5.8G fat / 49.6g protein / 26.5g carbs


MEAL 5 @ 8.30PM
BSN SYNTH 6 Shake with one banana
Syntha 6 = 200 cals / 22g protein / 13 g carbs / 6g fat
banana / medium size = 105 cals / 1.2g pro / 26.9g carbs / 0g fat

TOTAL = 305 cals / 23.2g pro / 39.9g carbs / 6g fat


MEAL 6 @ 11 PM
Optimum Nutrition Casein = 120 cals / 23.9g pro / 3g carbs / 1g fat

TOTAL = 120 cals / 23.9g pro / 3g carbs / 1g fat



Total current daily intake is as above which equates to =
cals - 1921.5
pro - 228.1g
carbs - 154.6g
fat - 36.1g



IIFYM suggested the following
Grams per day =
Carbs = 267.8
Pro = 147.6
Fat = 51.6
Fibre = 45-57
Cals = 2126

Back at the start - I thought the figures were out so I started all over again

I am going to work out as follows and correct me please if I am wrong

1. work out my BMR
2. work out my TDEE
3. work out my Goals
4. work out my Micronutrients needs (the ratio of proteins to fats and carbs)

Now I have been on a few sites and my BMR varies on each site even though I am using the same figures in each.

1. bmi-calculator.net/bmr-calculator/
1806.95 CALS PER DAY

2.A myfitnesspal.com/tools/bmr-calculator &
2.B calculator.net/bmr-calculator.html?ctype=standard&cage=37&csex=m&chei ghtfeet=6&cheightinch=0&cpound=227&cheightmeter=18 0&ckg=60&x=79&y=5
1993 CALS PER DAY

3. bodybuilding.com/fun/bmr_calculator.htm
2150 CALS PER DAY

4. iifym.com/bmr-calculator/
1819 CALS PER DAY

So which one do I use because there is a difference of approx 350 cals between 1806 and 2150 ?????

The current diet I am on is
8am - 8 egg whites/ 2whole eggs. Full cup of oats and then a black coffee at work
11am - 2 cans tuna (in spring water) with one small tin of sweetcorn and an apple
2pm - Chicken breast with white rice and baby spinach leaves.
5pm - Chicken breast with white rice and baby spinach leaves
7.30pm - After the gym - BSN syntha 6 shake with BCAA / Glutamine / Creatine / Multi vits / Fish oils
11pm - Before Bed - Casein shake with a spoon of peanut butter.

I guess I will have to stick to this until I get some solid diet advice from you bros....

Calculating the BMR using Katch McArdle Theory

BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
BMR = 370 + (21.6 x 72.1)Where LBM = [103(kg) x (100 - 30 %)]/100 = 1927.36
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1927.36 x 1.2 = 2312.83
I think this is my maintenance level, so to bulk I guess I would between 10-20% or for a cut as I am on I would deduct 10-20% from the total intake
Thus giving me a cutting target of 2312.83 /100 x 15% = 346.9 so if I subtract this 15 % from the 2312.83 = 1965.93 calories in day for a cut.

Does that seem about right?

The break down

Protein roughly 2.4g per kg (2.4 x 103 = 247GRAMS protein)

Fat 1g per 1kg of lean weight (72.1kg x 1 = 72 GRAMS fat)

Carbs - Total cal s required (1966 CALS) minus protein and fats [(247g x 4 = 988 CALS) + (72 x 4 = 288 CALS)] =690 CALS
carb grams = 690/ 4 = 172.5 GRAMS of carbs

So from this
Protein 247 grams = 988 cals
Fats 72 grams = 288 cals
Carbs 172.5 grams = 690 cals
Total calories = 1966

Let me know what you think about the figures.
As you can see from the above I have been trying but I have baffeled my self with so many varying figures....




Training this week so far was as follows
Monday 24th Nov 2014
Trained Chest - weight includes the weight of the bar @ 20 kg
Flat Bench Press - 60 kg 10 reps / 70kg 1 reps / 80kg 3 reps dropped to 60 kg for another 7 reps / 80kg 3 reps dropped again for 7 reps to 60 kg
Incline bench Press - 60 kg 8 reps / 60 kg 10 reps / 60 kg 8 reps / 40 kg 15 reps
Decline Bench Press - 60 kg 10 reps / 70 kg 10 reps / 60 kg 10 reps
Flat Flyes - 10 reps 10 kg each hand / 15 kg 10 reps / 19.5 kg 5 reps dropped to 10 kg 5 reps / 19.5 kg 5 reps dropped to 10 kg for 5 reps
Incline Flyes - 15 kg 10 reps x 3
Pec Dec - 3 sets 15 reps
Cable Cross Overs 3 sets 10-12 reps

Tuesday 25th Nov 2014
Trained Back
Front Pull Downs 3 sets 10 reps increasing weight each set
Dead Lift - 60 kg x 10 reps / 100kg x 10 reps / 140 kg x 8 reps / 180 kg 2 reps
Bent Over Bar Rows - 60 kg x 10 reps x 3 sets
Tbar rows - 3 sets 10 reps each with 40kg - didn't go to heavy as back was feeling blasted
Dumbbell Rows - 30kg x 3 sets x 10 reps
Seated Cable row - Max the machine 3 sets 10 reps
Machine Row - 3 sets x 10 reps 40 kg one arm at a time.

Feeling stronger and feeling the blood rushing to the muscles now. Diet is on just think I eat a little to close to gym time today which made training a bit uncomfortable. Apart from that training and diet is going well so far, according to my knowledge. Missed Legs last week but ready to blast them this week

[MIKE_XXL]

Your calculations are off on your food, you say your protein is 228gm per day when i add it up its 302.9 gm...that will make a huge impact on your total calories, i would imagine carbs and fats might be off as well....please double check your calculations, i would for you but i am tight on time...

[Ca$tro]

Your calculations are off on your food, you say your protein is 228gm per day when i add it up its 302.9 gm...that will make a huge impact on your total calories, i would imagine carbs and fats might be off as well....please double check your calculations, i would for you but i am tight on time...

Hello Big Mike, I totally appreciate your input and fully understand that you cant do it for me and that you have your own regime to adhere to. Still thank you for your input..

I have redone the calcs and I get the following, yes the protein was was incorrect as mentioned but I don't see how you arrived at 302.9grams. Can you point me in the right direction though or nudge me in the right direction pls.

Total cals current diet = 2001.5 (435.5+387+377+377+305+120)
Total Pro current diet = 262.3 (51.3+64.7+49.6+49.6+23.2+23.9)
Total Carb current diet = 154.6 (28.2+30.5+26.5+26.5+39.9+3.0)
Total Fat current diet = 36.1 (14.7+2.8+5.8+5.8+6.0+1.0)

This is the current diet below for reference purposes.

MEAL 1 @ 8AM

8 Egg Whites / Uncooked / Raw - Assuming 1 egg white contains 16 cals / 4g protein / 0g carbs / 0g fats = 128 cals / 32g protein / 0 carbs / 0 fats
2 Whole Eggs / Uncooked / Raw - Assuming 1 whole egg contains 77 cals / 7g protein / 0.4g carbs / 6g fat = 154 cals / 14g protein / 0.8g carbs / 12g fats Half Cup of dry oats = 153.5 cals / 5.3g protein / 27.4g carbs / 2.7g fat

TOTAL = 435.5 cals / 51.3g protein / 28.2 carbs / 14.7g fats


MEAL 2 @ 11AM
2 Cans of Tuna in Spring Water with 1 can of Sweetcorn (one can drained is 112g) Each can drained contains : Protein 30.2g/ Carb 0g or trace / Fat 0.6g / 127 Cals. Total = Cals 254 / Pro 60.4g / carbs 0g / fat 1.2g
1 can of sweetcorn contains - 133 cals / 4.3g protein / 30.5g carbs / 1.6g fat

TOTAL = 387 cals / 64.7g pro / 30.5g carbs / 2.8g fats



MEAL 3 @ 2PM
Chicken Breast 8oz = 256 cals / 5.6g fat / 47.4g pro / 0g carbs
Half cup white rice = 121 cals / 0.2g fat / 2.2g pro / 26.5g carbs

TOTAL = 377 cals / 5.8G fat / 49.6g protein / 26.5g carbs



MEAL 4 @ 5PM
Chicken Breat 8oz = 256 cals / 5.6g fat / 47.4g pro / 0g carbs
Half Cup White rice = 121 cals / 0.2g fat / 2.2g pro / 26.5g carbs

TOTAL = 377 cals / 5.8G fat / 49.6g protein / 26.5g carbs


MEAL 5 @ 8.30PM
BSN SYNTH 6 Shake with one banana
Syntha 6 = 200 cals / 22g protein / 13 g carbs / 6g fat
banana / medium size = 105 cals / 1.2g pro / 26.9g carbs / 0g fat

TOTAL = 305 cals / 23.2g pro / 39.9g carbs / 6g fat


MEAL 6 @ 11 PM
Optimum Nutrition Casein = 120 cals / 23.9g pro / 3g carbs / 1g fat

TOTAL = 120 cals / 23.9g pro / 3g carbs / 1g fat

[MIKE_XXL]

Ca$tro, i am not sure bro, i did the math in my head, perhaps i doubled up on one of the meal and tahts how i got 302 gm...there are time i have time and then there are time when i just got 5 min to check in, between my work, clients, family, my own work outs and food prep, i got noting left at times...sometime i want my mom to put me in a time out just to get some free time...LMAO! anyway my only concern in your diet is the fat intake and lack of fruit...

For me the fat seems too low, i would add some flaxseed oil or fish oil to bump up omega 3s in your diet, they regulate metabolism, hormone profiles among many other functions, i would add some to the meals with white rice to slow down the digestion of the rice and improve the macro ratio of these meals...

Now on to the fruit, some will disagree with me here and thats fine...so fruit has fructose which is type of sugar responsible for replenishing liver glycogen levels. here is the kicker, in order for T4 to efficiently convert to T3 (what some call an active thyroid) liver glycogen has to be present, i see one banana in there but perhaps i would add another piece of fruit after the training to help restore liver glycogen levels...

For most part those would be my two inputs at this point, i know i cut out all fruit out of my diet at one point and was looking very little BF each week, when i reintroduced 2 pieces of fruit my weight lose dramatically increased...

XXL

[Ca$tro]

Ca$tro, i am not sure bro, i did the math in my head, perhaps i doubled up on one of the meal and tahts how i got 302 gm...there are time i have time and then there are time when i just got 5 min to check in, between my work, clients, family, my own work outs and food prep, i got noting left at times...sometime i want my mom to put me in a time out just to get some free time...LMAO! anyway my only concern in your diet is the fat intake and lack of fruit...

For me the fat seems too low, i would add some flaxseed oil or fish oil to bump up omega 3s in your diet, they regulate metabolism, hormone profiles among many other functions, i would add some to the meals with white rice to slow down the digestion of the rice and improve the macro ratio of these meals...

Now on to the fruit, some will disagree with me here and thats fine...so fruit has fructose which is type of sugar responsible for replenishing liver glycogen levels. here is the kicker, in order for T4 to efficiently convert to T3 (what some call an active thyroid) liver glycogen has to be present, i see one banana in there but perhaps i would add another piece of fruit after the training to help restore liver glycogen levels...

For most part those would be my two inputs at this point, i know i cut out all fruit out of my diet at one point and was looking very little BF each week, when i reintroduced 2 pieces of fruit my weight lose dramatically increased...

XXL

Hello Again Mike,

Again I appreciate any input and fully understand your commitments. I am currently eating 2 apples a day as well as the banana which I forgot to include. I am currently taking multivits and fish oils and I have just bought a big bottle of UDO's oil to add into shakes and food. I am hoping that the Udos will increase the fat. I love my fruits and vegs and have no problem consuming them. I just want to get the diet correct so that I can stick to it for a few weeks until the fat starts to come off and maintain muscle mass at the same time and not experience a drop in strength and energy at the same time.

"sometime i want my mom to put me in a time out just to get some free time...LMAO!" - Lol to this

Generally the Chicken / Tuna / Eggs diet has been going good, I did think heartburn from tuna (I get the springwater version) and I did think bad wind from eggs and chicken. I guess making the meals into managabke portions for the stomach it is digesting it at a decent rate and I don't get the bloated feeling unless I leave eating to close to training time.

Hope you all have a brilliant weekend what ever you do. I know I will be in the gym and concentrating on the diet and spending time at work and with the kids

[Ca$tro]

Friday 28th Nov
Trained Bi/Tri

So I had taken off Wed and Thursday which was not intentional but stuff happened at work at home which meant that my window for training between 7-9pm had vanished and I couldn't go to the gym. I could have gone if the flipping gym stayed open later.

Bi Workout
Barbell Curls - including 20kg for bar - 40 kg 10 reps / 50 kg 10reps / 60 kg 6 reps / 70 kg 2 reps / 60 kg 5 reps dropped to 40 kg 5 more reps
Preacher curls - 20 kg 10 reps / 30 kg 10 reps / 40 kg 2 reps dropped to 30 kg 2 reps dropped to 20 kg 10 reps
Dumbbell Curls - 10 kg 10 reps slow and squeezing at top of each rep / 15 kg 10 reps / 19.5 kg 8 reps dropped to 10 kg 2 reps / dropped to 7.5 kg 5 reps
Concentration Curls - one arm over a bench standing up - 7.5kg 10 reps / 10 kg 8 reps / 15 kg 3 reps dropped to 7.5kg 7 reps

Tri Workout
Close grip Bench Press - 60kg 10 reps x 3 sets
Rope pull downs - squeezing and holding - 10 reps x3 sets increasing weight to a manageable amount to keep form correct
Skull Crushers - 20kg 8 reps then pulled bar over chest for 8 reps of close press x3 sets
Bar pull downs - 3 sets to failure


Saturday 29th Nov
Trained Legs
Leg Extensions - 3 sets 10 reps
Squats - 60 kg 10 reps / 10kg 10 reps / 100kg 10 reps
Leg press - 160kg 12reps / 200kg 10 reps / 240 kg 8 reps
Straight legged dead lift - 3 sets 60 kg 10 reps nice and slow, more controlled as I don't want to put any undue stress on the knee that I injured
Hamstring curls - 3 sets 10 reps
Seated hamstring exercise on machine - 3 sets 10 reps
Seated calf raises - 40 kg 12 reps / 60 10 reps / 80 kg 8 reps
Standing calf raises 3 sets slow till failure

As you can see I have not been doing much cardio after work outs. This is mainly due to the injury on my knee which keeps flaring up. I am getting back on the treadmill and mixing in some stepper this coming week.

[dghartley]

Keep up the good work bro,

If you've injured your knee and it's playing up I suggest using a exercise bike, running on the treadmill can cause stress on the joints and if you've damaged it in the past it would only bring it back with vengeance.

If you have time try this out; when you wake up in the morning, before you have any thing to eat go outside and just walk for an hour, get yourself a audible book and just take a moderate paced walk. It really does work wonders.

[Ca$tro]

Keep up the good work bro,

If you've injured your knee and it's playing up I suggest using a exercise bike, running on the treadmill can cause stress on the joints and if you've damaged it in the past it would only bring it back with vengeance.

If you have time try this out; when you wake up in the morning, before you have any thing to eat go outside and just walk for an hour, get yourself a audible book and just take a moderate paced walk. It really does work wonders.

Hello dghartley, thanks for the reply mate. I injured my knee about a year ago, my left knee cap had moved out of place according to the consultant who examined me after an MRI scan. I was wearing a brace to keep the leg as straight as possible most of the time. It is a lot better now and pain free which is brilliant. I still am reluctant to push it though especially on squats or leg press, if it does go again it will mean I am out of the gym again which I suppose is a lot worse than lifting light weights and still being able to attend the gym. I dono if its old age but my legs were always strong now I think I have busted my right rotator cuff, going to see a consultant tomorrow about that too. Old horse!!! but still motivated.

The fasted cardio in the mornings would be brilliant, I have a mission getting up at 7.30 am getting up any earlier just is not practical for me at the moment as I get out of the gym by about 8.30-9 pm get showered and normally in bed for 11 saying that though I don't end up falling asleep till about 12.30-1am. I have done the fasted cardio on the weekends in the gym first thing and it does kill the fat off.

Again thanks for the input all input from the experienced bros is always appreciated

[Ca$tro]

Monday 1st December 2014
Trained Chest

Bench Press - 60 kg 10 reps / 80kg 5 reps dropped to 60 kg for another 5 reps / 80kg 4 reps dropped to 60 kg for 6 reps / 60 kg 10 reps / 60 kg 10 reps. I completed 5 sets in total...
Incline Bench Press on Smith Machine - 60 kg 6 reps x 3 sets (right shoulder is still in pain) dropped to 40kg 2 more sets of 15 reps
Decline Bench Press - 60 kg 10 reps / 70 kg 5 reps dropped to 60 kg 5 reps / 60 kg 10 reps / 40 kg 10 reps x 2 sets
Dumbbell Flat Flyes - 10 kg 12 reps / 15 kg 10 reps x 3 sets / 10 kg 10 reps
Pec Dec - 4 sets light 15 reps each set

30 minutes cardio on treadmill up hill walk. machine says I burnt 500 cals.

Diets clean and feeling good. Couldn't fall asleep last night and then when I fell asleep I kept having to go take a leak. Bloody surprised I didn't wake up in a puddle this morning after the amount I was pissing yesterday.

T

[Ca$tro]

Tuesday 2nd December 2014
Trained Back -
I was feeling really sleepy yesterday due to the lack of sleep the night before.
Started off with front pull downs 3 sets
Dead lift - 60 kg 12 reps / 100kg 10 reps / 140 kg 8 reps up until this pint I was feeling quiet good, the Jacked that I took before coming into the gym was kicking in and I felt like I was going to spend the night in the gym training. I then 180kg 1 rep, when I got to the straight position I felt something snap, pop crackle on the right side of my upper back around the shoulder blade area. I felt a sharp pain coming from here too. Since then I can feel a slight pain, I stopped training at this point and went home, knocked a shake back and got some heat rub applied to the area. The pain did not get worse nor better. I can still feel it today, mobility is good but not sure of what the pain is from. So resting it for a couple of days and trying not to make it any worse before I go back in to the gym. Damn talk about feeling old with all these bloody aches and pains, first the left knee then the right shoulder and now this. I know my form was good and I have done this weight before, it could have been inappropriately warming up considering it was 2 degrees or less yesterday.

Well here comes some rest time, even though I am in this fragile state, I am maintaining the diet as planned out.
I guess this would be a good time to ask for some help with getting the diet corrected.

Currently -
8am - 8 egg whites / 2 whole eggs / 1 cup oats / black coffee
11am - 2 cans of tuna with one small can of sweetcorn
2pm - Chicken breast with white rice and baby spinach
5pm - same as above
8.30-9pm - Syntha 6 shake with one banana including the following supplements - creatine / glutamine / bcaa / multivits / fish oils
before bed - casein shake

currently consuming around 2000 cals on this cutting phase.

[MIKE_XXL]

I have been there many times, i currently take an advil just to get a decent nights sleep, both my shoulders are fuked...and then do it again in the morning and before training...buy stock in Advil as i will drive up the sales myself...LOL...my target is to compete April next year, i am going to tough this $hit out and get it done, why? because i am Polish and stubborn as fuk...so i have 4 weeks to gain some weight, i am currently at 207lbs at 5'9" and about 11-12%BF...so the words from me to you...hang in there, tough it out and get it done, life does not have many second chances...so if you want it, got to go and get it...me and my wife are doing it in April and i hope you are too...i will start a log in here soon, its been a while i put my thoughts out there...

[Ca$tro]

I have been there many times, i currently take an advil just to get a decent nights sleep, both my shoulders are fuked...and then do it again in the morning and before training...buy stock in Advil as i will drive up the sales myself...LOL...my target is to compete April next year, i am going to tough this $hit out and get it done, why? because i am Polish and stubborn as fuk...so i have 4 weeks to gain some weight, i am currently at 207lbs at 5'9" and about 11-12%BF...so the words from me to you...hang in there, tough it out and get it done, life does not have many second chances...so if you want it, got to go and get it...me and my wife are doing it in April and i hope you are too...i will start a log in here soon, its been a while i put my thoughts out there...

Hello Big Mike, I was thinking what Advil was, over in the UK its known as Ibuprofen which I am having at the moment for my shoulder pains and back pains. I am toughing it out just resting up until Saturday then I will get back on with shoulders on Saturday and bi/tri on Sunday. Seriously though I feel like an old man, I don't look 37 but these aches and pains are getting on my nerves, I have always had strong legs then my left knee cap goes, then the shoulder and now a muscular pain in the back which tbh has subsided but I can feel it when I move my head to the far right. Don't feel strong enough today and I have the xmas dinner to attend tomorrow night so the soonest will be Saturday.
I sincerely wish you and the mrs all the best in preparation for the competition and let us know how you get on. Polish are really stubborn, my builder, Andrew, is also Polish and really stuck in his ways when it comes to anything. I have to say though that he is a very hard worker.
at 206lbs, 11-12% bf you sound like your in good shape already, and judging by your Avatar!

I appreciate the advice and thank you for the time to write to me, if anything it has motivated me even more to stick with it and not give up in anyway.
Q- When ever you get injuries do you rest a day, a week, or until you feel your comfortable with recovery with particular injury.

I do want to go to the gym today but I am weary of doing barbell shrugs or any press movements that may flare the back pain up further and then I end up having to take more time out. I guess what I am saying is it not better to take off 2 days now and rest opposed to taking 2 weeks off after prolonged damage to the injury.

Thanks again Mike

[MIKE_XXL]

Thank you.

It would depend on the injury, the location and what i am up to training...some times i will take a day off others just keep on going to the gym...if i do go i will work around the injury so not to hurt it more...

[Ca$tro]

So this week I took off wed / thu / fri due to back pain
Saturday I trained bi/tri
Barbell Curls - (including 20kg for bar) 40kg 10 reps / 50 kg 10 reps / 60 kg 6 reps / 70kg 1.5reps dropped to 60kg 1rep dropped to 40 kg 6 reps /
Preacher curls - 20kg 10reps / 30kg 80reps / 40 kg 8 reps / 50kg 8 reps assisted by spotter
dumbbell curls - 10 kg 10 reps / 15kg 10 reps / 22 kg 8 reps / 15 kg 10 reps
concentration curls 3 sets 10 reps
Close grip bench press 4 sets 10 reps 60 kg
Rope pull downs
Stright bar pull downs
One arm tricep extensions

Took Sunday off

[Ca$tro]

Last week missed keeping up with the log due to work etc but training went well, the only thing that I have not been doing is any form of leg exercises or cardio, my knee was aching so I thought I would give it a break. Rest done.

Monday 15th December 2014
Trained Quads /Hams
I was only aiming do 3 sets per exercise, didn't want to strain the left knee

started off with warm ups
Squats - free weight - 60 kg 12 reps / 100 kg 10 reps / 120 kg 6 reps
Leg Press - 160 kg 10 reps / 240 kg 10 reps / 320 kg 6 reps
Leg Extensions - 3 sets going heavier each set - 10 reps / 8 reps /6 reps
Straight leg dead lift - 60 kg 3 sets 10 reps
Hamstring curls - 3 sets going heavier each set - 12 reps / 10 reps / 8 reps
Hamstring Extensions - 3 sets 15 reps 3 sets

I think I will be training legs on Mondays from now.
Feel good that I got through the leg work out and yep I am aching now

[Ca$tro]

Tuesday 16th Dec 2014 - I had a day off from the gym, yep I agree too many days off at the moment but it was my 2 year olds birthday and I was dead from training legs on Monday.

Wednesday 17th Dec 2014 - Trained Chest, had a good work out and diet is still clean, apart from a slice of birthday cake on Tuesday.

[Far from massive]

Are you sure your weight and height are correct?

I am 6 foot and about 3/4 inch and in my avi weigh about 193 and am at around 12%bf yet only have 16inch biceps. It has always amazed me how much heavier (in lbs) I am than others my size. When I started lifting I was about 35% but I weighed 238 lbs.

If I were at essentially the same height weight as you say 175bs since I am 3/4 of an inch taller I would be ripped.

[Ca$tro]

Are you sure your weight and height are correct?

I am 6 foot and about 3/4 inch and in my avi weigh about 193 and am at around 12%bf yet only have 16inch biceps. It has always amazed me how much heavier (in lbs) I am than others my size. When I started lifting I was about 35% but I weighed 238 lbs.

If I were at essentially the same height weight as you say 175bs since I am 3/4 of an inch taller I would be ripped.

Hello Far from Massive - Sorry for the delayed reply bro. I am sure that I am 6ft tall and I am sure that I weigh 105 kg which fluctuates from 103 to 105 kg. I am pretty sure that bf% is around 30-35%. I am sure that I am in obese state. 103-105 kg translates to approx 227-231 LBS.
I have not quited any other weight or any other height, I think that we have our wires crossed some where??? I am far from ripped buddy. May be you can show me what your looking at so that if I have incorrectly put some figures in I can rectify them???

Last week trained Chest on Monday and Back on Tuesday. The gym was closed for the rest of the week due to Xmas. That reminds me - wishing you all a Happy New Year for 2015 folks.
Monday 29th Dec - Trained Chest

Bench press 5 sets 60 kg 10 reps each set
Incline Bench 5 sets 60 kg 8 reps
Decline Bench 5 sets 60 kg 8-10 reps
Flat Flyes 5 sets 10 reps - 10 kg / 15 kg / 19.5 kg
Cable x over - 5 sets

Feeling good

[Ca$tro]

So people here we are, a new year a fresh start for many with resolutions that we hope we are going to adhere to through out the year.
Wishing Everyone and their families a Very Very Happy New Year for 2015

Last week I trained on Monday and Tuesday then the gym closed over the new year perios and reopened its doors on Sunday.

My current weight is 104.9KG taken last night.
Plan is to get to around 80KG and to maintain muscle mass through the leaning process.
Diet is as previously mentioned - its not perfect and I am the first one to hold my hands up and tell you that but its a lot cleaner than the crap I was on before.
Currently eating as below
8am - 8 egg whites and 2 whole eggs (add some glutamine) drink these raw / half a cup of oats soaked in water then drain water
11am - 2 cans of tuna with a small can of sweetcorn and an apple
2pm - chicken breast and rice with spinach leaves
5pm - chicken breast and rice with spinach leaves
train at 6.30-7pm
8.30 - BSN Syntha 6 shake with glutamine, creatine, bcaa, multivits, fish oils, and one banana
before bed - Casein shake

Monday 5th Jan 2015
Trained Chest

Flat Bench Press - 60 kg / 5 sets / 10 reps
Incline Bench Press - 60 kg / 5 sets / 8 reps
Decline Bench Press - 60 kg / 5 sets / 10 reps
Flat Flyes - 5 sets / 10 kg 10 reps / 15 kg 10 reps / 20 kg 8 reps / 20 kg 7 reps / 20 kg 6 reps dropped to 10 kg 4 reps
Cable Cross Over - 5 sets / 10 reps / increasing weight on each set

Cardio - Jogged for 30 minutes /covered 2 miles
Injuries - Left knee - is feeling much better and I am hoping that I can strengthen the muscles around it through training
Injuries - Right Shoulder - not sure what this is, possible rotator cuff, hurts on press movements such as incline bench or military press. I have had one appointment with a specialist who has had it x-rayed and now wants to do an MRI. It has been feeling better recently.

As mentioned the aim is to get rid of the bf% and cut down to around 10% whilst maintaining muscle, or as much as possible. I know its a fine line and strength and muscle may suffer but its time to lose the belly for good.

I will try and get some current pictures up but tbh they aint much different from the ones already posted.

[MIKE_XXL]

Glad you are still at it bro...keep the info coming...i am just starting my show prep with 2 nagging shoulder injuries and 1 partial bicep tear...ohh well got to get 'er done...

[Ca$tro]

Glad you are still at it bro...keep the info coming...i am just starting my show prep with 2 nagging shoulder injuries and 1 partial bicep tear...ohh well got to get 'er done...

Hello Big Mike,
Wishing you and the family a Happy New Yr. Yep still at it, I train because I enjoy training I only stop if something serious requires my attention such as my sons injury, saying that though I am not any where near the shape I would like to be. I don't expect to be able to compete, I been told "your too old for that", I am doing it more for my self to get into the shape that I have always wanted and for my children to be proud of me one day and supersede me in every aspect of life.

Show prep - wishing you all the best for the show. You were saying that you were going to start a log on here as well, let me have a link if you do.
Still admire you and others who continue to work hard through these injuries, I saw a less abled bodied person getting on with life and I was sat there moaning, I guess this was a wake up call for me.

[MIKE_XXL]

Hello Big Mike,
Wishing you and the family a Happy New Yr. Yep still at it, I train because I enjoy training I only stop if something serious requires my attention such as my sons injury, saying that though I am not any where near the shape I would like to be. I don't expect to be able to compete, I been told "your too old for that", I am doing it more for my self to get into the shape that I have always wanted and for my children to be proud of me one day and supersede me in every aspect of life.

Show prep - wishing you all the best for the show. You were saying that you were going to start a log on here as well, let me have a link if you do.
Still admire you and others who continue to work hard through these injuries, I saw a less abled bodied person getting on with life and I was sat there moaning, I guess this was a wake up call for me.

Happy new year to you and your family as well...i am no spring chicken myself, i turn 42 in few days but i have wanted to compete one more time so i am going to give it a go, plus my wife will be competing as well for her 18th time its always easier if both people have a common goal...i will start a log on here soon...just got few things on the go right now...thanks for the positive comments, much appreciated...

[Ca$tro]

Thanks Big Mike, I remember you saying your mrs was competing too, for an 18th time, wow, that's something... yep certainly easier to have someone to bounce off, aint the case for me.
Still wish you both all the best and may be the old cockerel can give this spring chicken some advice...lol

[Ca$tro]

Just to catch up this week, the internet at home has been playing up so I have not had a chance to write up any workouts for this week. I have been training each day and I have been weighing my self each day. The diet is clean and I have been completing half an hour of cardio each day which varied from the stepper to walking on incline.

Monday I trained chest as outlined above

Tuesday trained back
Started off with front pull downs, going heavier each set, 5 sets 8-12 reps each set
Dead lift - 60 kg 10 reps / 100kg 10 reps / 140 kg 6 reps / 160kg 2 reps
Bent over bar bell row - 60 kg 3 sets 10 reps
Tbar row - 40 kg 10 reps / 60 kg 10 reps / 80 kg 8 reps
Seated cable row - 3 sets 10 reps on heaviest weight on machine
Cardio 30 minutes

Wednesday - trained quads hams and calves
Started off with warming up and stretching, I was dreading this workout all day due to the dodgey knee.
Leg extensions - 3 sets 10 reps
Squats - 60 kg 10 reps / 100kg 10 reps / 120 kg 8 reps
Leg extensions - 3 sets 10 reps
Leg Press - 160 kg 10 reps / 240 kg 10 reps / 320 kg 8 reps
Hamstring curls - 4 sets going heavier each set to a decent manageable weight 10 reps
Seated calf raise - 40 kg 10 reps / 60 kg 10 reps/ 80 kg 8 reps
Calf raise on leg press machine - 3 sets 15 reps 160 kg
Cardio 30 minutes

Thursday - trained shoulders
Smith machine press - 5 sets 60 kg 8 reps
barbell shrugs - 60 kg 15 rep / 100 kg 10 reps / 140 kg 8 reps
side raises - 7.5kg 12 reps / 10 kg 10 reps / 15kg 8 reps / 15kg 6 reps dropped to 10 kg 4 reps
front raises - 10 kg 10 reps / 15 kg 10 reps / 15 kg 10 reps
Cardio 30 minutes
I did want to train for longer on my shoulders last night but was feeling tired. With my right shoulder and left knee I am trying to watch that I don't push them to much so that I am out of training.

Tonight planning on training bi/tri and 30 minutes cardio and planning an hours cardio for Saturday and sunday. My weight last night was 102.7 which is a drop of 2.3 kg in 4 days.
Back in the motion now.

[Ca$tro]

Update on the progress so far... Did not train on Friday night, finished work late and was feeling a bit of a twinge in my back so I thought that I would rest and in my opinion I did the right thing because Saturdays arm workout was brilliant.

Saturday - Bi/Tri
Warm up
Barbell curl - excluding the weight of the bar (20kg) 20 kg 10 reps / 30 kg kg 10 reps / 40 kg 6 reps dropped down to 20 kg 4 reps
Preacher curls - 20 kg 10 reps / 30 kg 10 reps / 40 kg 8 reps / 40 kg 6 reps dropped down to 20 kg and repped out
Dumbbell Hammer curls - 10 reps 10 kg / 10 reps 15 kg / 8 reps 22 kg
Concentration curls - 7.5 kg 10 reps / 10 kg 8 reps / 10 kg 8 reps
Rope curls - 3 sets 10 reps squeezing each rep

Close grip bench press - 60 kg x 10 reps x 4 sets
Skull crusher - 20 kg 8 reps supper set with 8 reps of close grip press x 3 sets
Tricep extensions with straight bar - 4 sets x 10-12 rep
Tricep extensions with the rope - 4 sets x 10 reps

30 minutes Treadmill Cardio - incline 15 / speed 3.5


Sunday was a the second day of rest in the week
Monday trained chest
Bench Press - 60 kg 10 reps / 80 kg 7 reps dropped to 60 kg 3 reps / 80 kg 6 reps dropped to 4 reps / 60 kg 10 reps / 60 kg 10 reps
incline Press - 5 sets 60 kg 8 reps - pushing my self on this exercise really feel the shoulder pain on this and military press
decline press - 5 sets 60 kg 10 reps
flat flyes - 15 kg 10 reps / 20 kg 8 reps dropped to 15 kg 6 reps / 20 kg 7 reps dropped to 15 kg 5 reps / 15 kg 10 reps
cable x over - 5 sets 15 reps

Cardio 30 min Treadmill - incline 15 / speed 3.5

Tuesday - last night I trained back - I was shattered from work and from lack of sleep the night before
Front pull down - 4 sets 10-15 reps getting heavier each set
Dead lift - 60 kg 10 reps / 100 kg 10 reps / 140 kg 7 reps / 180kg 1 rep / 140 kg 1 rep - last 2 sets my lower back muscles were aching
Bent over barbell rows - 5 sets / 60 kg / 10 reps
Seated rows - 3 sets max weight on machine 10 reps
Here I gave up due to the lower back pain

Cardio 30 minutes on the treadmill - 15 incline / 3.5 speed

The diet is clean - weight is going down and feeling a lot better, people have started to ask if I am taking steroids and that my arms are looking bigger. People noticing means to me that change is occurring but it is not where I want to be this is just the start of the road and I am hoping that by summer I will be in a far better shape.

Thanks for reading, I have been meaning to update pics and will do asap.

[Ca$tro]

Woh time is flying, so last week I trained chest and back as was updated above. I took Wednesday off then trained on Shoulders on Thursday, followed by Bi/Tri on Friday. I took the weekend off as I was away with family at a wedding some 200 miles away.
Monday 19th Jan I trained chest which was a brilliant workout but I am finding that for incline I am having to use the smith machine which reduces the pain in the shoulder and tbh I feel it gives me a better stretch on the exercise.
Tuesday 20th I had to take off due to work by the time I got home the gym was closed.
I am trying to minimise the weekends away now and the late nights at work, some shit will just have to wait.
Diets clean and feel good I will get some current pictures up this weekend which I think will help motivate my self even more. Oh yeah cardio is still on the treadmill for 30 minutes aday, if I don't feel like the treadmill I switch to the stepper or the bike.
I know the log aint informative or interesting at the moment I know the its not daily records but this will soon be changing...

[MIKE_XXL]

Keep the info coming bro...great work putting it all down...

[Ca$tro]

Monday 2nd Feb 2015 - Yep January has flown by and I hope your trainings going well boys and girls...
Trained Chest last night followed by half an hour cardio
Bench Press 5 sets 60 kg 10 reps
Incline Press 60 kg - my shoulder was killing me so I pushed as many reps as I could for 5 sets
Flat Flyes - 15 kg 3 sets of 10 reps
3 sets of 10 reps on the Pec Dec
3 sets of cable x overs

30 minutes treadmill up hill walk speed set at 3.5 incline set at 15 according to the machine in that half hour I burnt 575 cals and completed 1.75 miles.

Diets good feeling good, just this pain in my shoulder and knee restricting me at the moment.

Hope your all well folks

[Ca$tro]

Tuesdays Training went as follows
Pull downs 4 sets
Dead lift 3 sets
Bent over Bar row 3 sets
Tbar Row 3 sets
Seated cable row 3 sets
One arm rows on the machine

Cardio 30 minutes up hill walk / speed 3.5 / cals burnt 575

Feeling real tired today been having issues sleeping since Saturday night, I have been in bed by 10pm and knocking out straight away and back up between 6.30 and 7.30am which is not a bad few hours in bed but it is broken and I feel like I have been shagged by an elephant.

Trainings good, diets clean, cardio has only just begun

[LEO78]

thanks for your log.
do you have any new pics of your progress?
what cardio are you doing?

[mussina123]

How has progress been, hopefully everything is going well!