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  1. #161
    -KJ-'s Avatar
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    So update.

    Been busy yesterday and today.
    Diet is 100%.

    Done delts and bis today was good workout.

    45 minutes fasted cardio today.

    Still feel good about this diet.

    Have a rocky week coming up in two weeks but we will discuss that when we reach it.

    Hope everyone is well.

  2. #162
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    Question:

    Have you guys ever gained weight one week in a cut? Weighed myself today just to see where I am. Was up 1.2lb. Ill wait until Monday for my weekly weigh in but I don't know what to think?

  3. #163
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    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Did you cheat? Add some salt/seasoning to anything yesterday? Do any HIIT last night? Wrong time of the month?!?

  4. #164
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    100% did not cheat. Been using the same seasoning since the start just a garlic seasoning.
    I had a hard day working. Lifting carpet tiles up stairs was very tough on the system. Other than that nothing new.

    Can stress play a part?

  5. #165
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    So I gonna be honest here. Weekend not so great. Missed meals ate some wrong food choices.

    Back tomorrow for fasted cardio

  6. #166
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    Maybe your weight gain knew you were gonna cheat.

    Straight back on the horse immediately, mate!

  7. #167
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    Quote Originally Posted by SteM View Post
    Maybe your weight gain knew you were gonna cheat.

    Straight back on the horse immediately, mate!
    It is strange

  8. #168
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    Quote Originally Posted by SteM View Post
    Maybe your weight gain knew you were gonna cheat.

    Straight back on the horse immediately, mate!
    It is strange

  9. #169
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    So im extremely busy this week in work with stock take. Its a pain.

    Diet is great. 40min fasted cardio done yesterday and today.
    Workouts are good also.

    So next Monday-Wednesday im away for 3 days for my gf birthday and valentines. Diet won't be 100%.
    I plan on bringing my food for the most part. Ill workout in hotel facilities.

    Hope all is well.

  10. #170
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    Good job bro!! Keep it up

  11. #171
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    Hi guys...
    As i said ive been so busy this week with work and planning my trip for sunday - wednesday.
    Im down another 1.6lbs since I last weighed in.

    STEM: Remember i gained weight? Well i weighed in the day after and I was down .4lbs so had not gained at all. Is that possible?

  12. #172
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    Possible, oh yes. You are proof of that! It's why you shouldn't really weigh yourself everyday. Same time, same place, same day every week is right.

    That's a good weight loss, keep it going, dude!

  13. #173
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    Well going away tomorrow. To be honest I can't wait. I will be working out but diet will be 50 50. I expect a little weight gain over the few days. But ill be back to normal Thursday with no cheat until the followin week.
    I also plan on doing a little swimming.

    That's the plan anyway and I will weigh in when I get back Thursday morning.

  14. #174
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    Im back!

    Weighed in today after being away. Diet was poor. Gained 2.9lbs.
    Well done fasted cardio today and done full body workout.
    Will be back to 4 day split on Monday.

  15. #175
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    Don't be discouraged...We all go through those phases...Keep up your perseverance!

  16. #176
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    Welcome back mate hope you had a good time. That weight gain should disappear pretty sharpish, don't sweat it.

  17. #177
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    Yeah I was hoping it would. Cheers stem.

    Well today I done full body workout and 40min fasted cardio. Taking weekend off. Let body settle and back at it hard Monday. Diet will be 100% over the weekend.

    Will have to plan a lot more and maybe write out a schedule each week now that I have a few exams. But I will fully focus on both.

    Also ive been trying to broaden my knowledge in nutrition. Ive been looking into different hormones and how they effect the body but its complicated stuff. Also looking into the role of vitamins and minerals in the body. Anything else that would be worth looking into?

    Cheers for the support guys!

  18. #178
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    So ive been in work since 9am.

    Diet has been good. Dropped carbs and protein because I cut out pwo shake on non workout days.

    Tomorrow ill cook food for 3/4 days.

    Question: how long will green beans / broccoli stay good in fridge?

  19. #179
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    Today is the same as yesterday..
    Ill do some cooking today and prepare my food.

    Looking forward to tomorrow. 40minutes fasted cardio and chest and triceps

  20. #180
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    So feeling motivated and in control again. Wasn't so bad throughout the weekend without junk food so I may try go as long without one.

    Tomorrow workout will be.
    40 min fasted cardio with bcaas before.

    Chest and triceps.
    Decline db
    Flat or incline bench not sure
    Hammer press

    Triceps pulldown rope
    Triceps pushdown v attachment

    Any suggestions guys? May add in overhead db extensions

  21. #181
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    I like closegrip bench and 1 hand pushdowns.. Weighted dips r good too but my shoulder wont allow

  22. #182
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    Good morning guys.

    Feels great to be up exercising. Must say I wasn't looking forward to it after stayin in bed till 11am for last few days but its great.

    So just on the bike. Very low resistance. Trying to keep speed anywhere above 30 keeping hr up.

    After this ill wait about 15 minutes and have morning shake.

    Question. My shake consists of oats and whey with water. Now I am not a fan of eggs but was planning on using 2 whites aswel for extra protein. Anyone do this? Taste, texture advice be great.

  23. #183
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    Mate, get some cartons of pasteurised egg whites. No taste or texture issues. No waste, no mess.

    Tricep exercises close grip bench (not too close!) and weighted dips.

    You veggies should be good in the fridge for 4-5 days though some people only cook 'em once a week!

  24. #184
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    Quote Originally Posted by SteM
    Mate, get some cartons of pasteurised egg whites. No taste or texture issues. No waste, no mess.

    Tricep exercises close grip bench (not too close!) and weighted dips.

    You veggies should be good in the fridge for 4-5 days though some people only cook 'em once a week!
    Cheers mate.
    Ill look into the egg whites tomorrow when I am out.

    ATM I am cooking green beans every day and its a pain. Might try book them up for at least 3.

    I will try weighted dips today. Ill do them as my first tricep exercise.

  25. #185
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    Stem: I look in a few places for the whites but no where had them. Where do you get yours? I think my supplement store does them so ill have a look.

    Fasted cardio done.

    My right elbow hurt during workout yesterday. Felt like a tendon. It was right along side my elbow and Swelled cuttle. Was sore during db press and tricep movements but ok with incline bench and hammer press.

  26. #186
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    Are you from the UK?

    If so.... My protein, bulk powders, egg nation.....

    Quote Originally Posted by -KJ- View Post
    Stem: I look in a few places for the whites but no where had them. Where do you get yours? I think my supplement store does them so ill have a look.

    Fasted cardio done.

    My right elbow hurt during workout yesterday. Felt like a tendon. It was right along side my elbow and Swelled cuttle. Was sore during db press and tricep movements but ok with incline bench and hammer press.

  27. #187
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    Yeah in Ireland base. Was looking at egg nation today for 6.50 per 1litre is that good value?

  28. #188
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    Mine come from myprotein, better value but a 'bulk' buy. £23 for 6x1litre. Plus whatever postage, of course!

  29. #189
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    Yeah. Well I plan on using two or three servings in each shake (twice a day) once in morning and once pwo.

    I will be up tomorrow for 40 min fasted cardio. Working back tomorrow.

  30. #190
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    What you guys think of full body superset workouts? Was thinkin of doing them in awhile to change it up a bit. Any input?

  31. #191
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    Quote Originally Posted by -KJ- View Post
    What you guys think of full body superset workouts? Was thinkin of doing them in awhile to change it up a bit. Any input?

    That's what Slfmade and I have been doing for the past 6 weeks....3 times a week. I really have liked them and feel like I've seen great improvements. I'm always so exhausted by the time I'm done but it's worth it!

  32. #192
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    Quote Originally Posted by BrownGirl

    That's what Slfmade and I have been doing for the past 6 weeks....3 times a week. I really have liked them and feel like I've seen great improvements. I'm always so exhausted by the time I'm done but it's worth it!
    Can you post example of how you do it

  33. #193
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    I am going to try full body superset workouts this week. Have been interested in them lately. 3 workouts done 4 times per week. Format 1231, 2312, 3123 and so on. Ill see how they go for the rest of week and let you guys know.

  34. #194
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    So back from the gym.
    Changed it up today and loved it. So intense and felt a great pump.

    A1. Dynamic lunges
    A2. Db press
    B1. Wide grip pulldown
    B2. Wide grip cable row
    C1. Dumbbell press
    C2. Lateral raises
    D1. Tricep pulldown w/rope
    D2. Bb row

    Tempo on all exercises are 311. Well I try my best to keep it to that.

    I physically felt drained after it. I have done out a 3 days in this format and ill do it 4 days per week. I will see how it goes. Was gettin bored of traditional splits

    Input?

  35. #195
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    Non workout day today. I am very stiff from yesterday.
    Just doing fasted cardio and that will be it until tomorrow.

  36. #196
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    Your lifting may be overkill with such short rest periods between workout but time will tell.

    Done my weekly fasted cardio today too, you are not alone!

  37. #197
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    Quote Originally Posted by SteM View Post
    Your lifting may be overkill with such short rest periods between workout but time will tell.

    Done my weekly fasted cardio today too, you are not alone!
    could this slow my progress

  38. #198
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    Just done with fasted cardio. Its a great feeling when its completed.
    Having morning shake now.

  39. #199
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    Quote Originally Posted by -KJ- View Post
    could this slow my progress
    Potentially. If you are breaking down muscle in a workout and then training it again before they have recovered then you run the risk of shrinking your muscles. Muscle is a great thermogeni and you should, on a cut, be looking to maintain as much as possible.

    Where did the programme/idea come from? Not saying it's wrong and full body workouts are great for the right person at the right time.

  40. #200
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    A friend of mine is a PT, A very good one at that. He firmly believes in a lot of charles polequin theory's. He designed it for me awhile back and said if I ever needed a change try it out.
    It is to be done for a 3-4 week period before the next split which will last 5-6 weeks. It is like a traditional split but still supersets. I think it is GBC training.

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