My Mainteance Plan

**cebby1985** · 04-12-2012, 01:06 PM

Keep up the good work. Been taking in a lot from this diet section. Looking good!

**Back In Black** · 04-13-2012, 04:45 AM

Up .5lb today but I suspect that is due to my frozen 'ready' meal last night, hit my macros for the day though.

Was up at 5 today for work now sat in the sun ( yes, sun) having meal 2/pre workout in between putting my fence straight that the pikey can't couldn't manage after 2 attempts!

Delts, tri's and some HIIT today!

**--->>405<<---** · 04-13-2012, 04:55 AM

Originally Posted by SteM

Up .5lb today but I suspect that is due to my frozen 'ready' meal last night, hit my macros for the day though.

Was up at 5 today for work now sat in the sun ( yes, sun) having meal 2/pre workout in between putting my fence straight that the pikey can't couldn't manage after 2 attempts!

Delts, tri's and some HIIT today!

ur still dealing with that thing?!! be careful of the back

**Back In Black** · 04-13-2012, 04:58 AM

It's ongoing as I've had had tonnes of topsoil to move and turf to lay. It's only taking off and putting back on straight the feather boards. They are about a quarter lb each, should be ok!

**--->>405<<---** · 04-13-2012, 05:23 AM

funny im getting 10,000sq ft turf laid along with irrigation and grading when i get back from my cruise.. instayard!

**Back In Black** · 04-13-2012, 06:50 AM

Mate a yard in this country is normally less than 200sq ft and concreted! My back 'garden' is a modest 1000sq ft. Wish someone would hurry up and buy it and the house!

**--->>405<<---** · 04-13-2012, 07:47 AM

Originally Posted by SteM

Mate a yard in this country is normally less than 200sq ft and concreted! My back 'garden' is a modest 1000sq ft. Wish someone would hurry up and buy it and the house!

wow! that sucks.. i picture something different.. like beatrix potter!

oh yeh ur selling ur house? u got ur eye on a new place to live? how much does a house go for round there? say 2500sq ft house?

**Back In Black** · 04-13-2012, 08:19 AM

Depends, the north is much cheaper and London is ridiculously expensive. I live in an expensive town. The plan when we sell is move 1 hours away and set up a business. This is mine

https://m.rightmove.co.uk/quickPage....MEPAGE#details

My brothers in the north is bigger sq footage and £150000 cheaper!

**Back In Black** · 04-13-2012, 02:20 PM

Good delts and tri workout followed by HIIT/LIC on elliptical/treadmill.

Trying to focus more on medial delts so my pressing now comes 2nd in my workout after medial isolation work.

Not been too hungry, kept myself busy today. Macro's hit as planned.

**bikeral** · 04-13-2012, 02:23 PM

What did you do today for dels/tri ?

**Back In Black** · 04-13-2012, 02:35 PM

Originally Posted by bikeral

What did you do today for dels/tri ?

Wide grip upright rows with EZ bar
Dumbbell seated shoulder press
Rear flyes (I lay on a bench at 15degrees)
Face pulls
Close grip bench

Next week will be leaning lateral raises not upright rows and dips and push downs instead of cg bench.

**bikeral** · 04-13-2012, 02:38 PM

Thanks I am right with you today. Delts/tri's tonight. Cheers

**Back In Black** · 04-14-2012, 11:17 AM

Weighed in .5lb down as I expected. At 168 I am exactly the same as I was 2 weeks ago when I started. Despite last weekends ridiculousness on the diet front. Trained back today (hex bar deads, chins, bent row and neutral grip chins) and even chucked in 4 sets of reverse incline crunches for abs!

So, Saturday night but no cheat this week. Venison and beef casserole with half a baked potato, will hit my meal macro's perfectly.

Next week, if I find my weight dropping I'm going to add a further 25g carbs every other day til my weight levels off.

**Back In Black** · 04-15-2012, 04:43 AM

Well, down again but only .25lb. I have an off day today though I was energetic at work this morning and I'm sure I'll have jobs to do this afternoon but no training.

If weight drops again tomorrow I'll be adding 25g carbs somewhere in the plan.

On a side note I decided I've had enough of sweet potato, I don't like it and I don't want to eat it anymore. I use it as a favoured pre workout carb source but I'm gonna try oats for a while. Means I have oats 3x per day but at least I like them!

**--->>405<<---** · 04-15-2012, 06:06 AM

theres always oat pancakes

u get roughly 60g carb, 60g pro, 10g fat (and theyre awesome!)

**Back In Black** · 04-15-2012, 06:16 AM

Originally Posted by --->>405<<---

theres always oat pancakes

u get roughly 60g carb, 60g pro, 10g fat (and theyre awesome!)

I had them for brunch after work today! I changed the amount so I get 50g carbs, 40g pro and about 8g fat. Sprinkled with lemon juice and Splenda.

**--->>405<<---** · 04-15-2012, 06:24 AM

ill be having some tonite!

lemon juice and splenda huh? hmm.. was it like a lemon frosted pancake??

**ironbeck** · 04-15-2012, 06:30 AM

oxy elite pro is better than jack3d

**Back In Black** · 04-15-2012, 06:42 AM

Originally Posted by --->>405<<---

ill be having some tonite!

lemon juice and splenda huh? hmm.. was it like a lemon frosted pancake??

It's how I have my English style pancakes/crepes every shrove Tuesday. A little bit sweet and a little bit tart!

**--->>405<<---** · 04-15-2012, 06:51 AM

shrove tuesday?

**Back In Black** · 04-15-2012, 07:17 AM

Otherwise known as 'pancake day'. Your mum will definitely that one.

Day before Ash Wednesday which is the first day of Lent. So traditionally you would use up your eggs/dairy before giving it up for Lent. There's also a crazy Shrove Tuesday football (soccer) game you should google.

Now, being a 'God fearing' man should you not know about that(jk)!

**Back In Black** · 04-15-2012, 07:20 AM

Originally Posted by ironbeck

oxy elite pro is better than jack3d

Is that not more of a thermogenic? Finding I need 1.5 scoops of jack3d to feel it. I may go back to my old home made recipe pre workout formula when I'm done with it. Or cut it out altogether, stuck with caffeine and invest in more venison!

**--->>405<<---** · 04-15-2012, 07:27 AM

Originally Posted by SteM

Otherwise known as 'pancake day'. Your mum will definitely that one.

Day before Ash Wednesday which is the first day of Lent. So traditionally you would use up your eggs/dairy before giving it up for Lent. There's also a crazy Shrove Tuesday football (soccer) game you should google.

Now, being a 'God fearing' man should you not know about that(jk)!

LOL funny.. i know what lent is... will ask my mom about shrove tuesday..

**Back In Black** · 04-16-2012, 06:35 AM

So another drop in weight of .25lbs. Almost insignificant normally but, as it's almost everyday and , I'm trying to be at maintenance that means u get to eat more food. Yeah

Gonna add 25g carbs to one of my non carb meals. I'll post up my new, revised later.

Super tired today, last day of my 6am starts at work. Had a nap, had some Jack3d and just in gym for chest, bi's and a little bit of HIIT!

**--->>405<<---** · 04-16-2012, 06:57 AM

more food = good

hey i was wondering ur opinion as to whether im lean enuff to run winstrol or var? posted it in my thread but its up a bit and i dont know if ud see it.. im not planning on it rite now just curious so ill know where i have to be in the future for it to be effective??

**Back In Black** · 04-16-2012, 07:04 AM

I did see it mate, sorry, sometimes the weekends take over.

What is your intention with either compound? Cut, harden? Winny tabs or injectable? Running just one compound?

**--->>405<<---** · 04-16-2012, 07:19 AM

cut and harden sounds good.. id just run one compound ... didnt know if itd help get rid of what fat i have left and make me look more ripped.. ?

itd be inject so as to bypass liver..

**Back In Black** · 04-16-2012, 07:26 AM

So you'd probably want winny then. Have you discounted clen ? When you know your maintenance keep going with same cals but add clen for 2 weeks? If I could afford it that's what I would do!

**--->>405<<---** · 04-16-2012, 07:39 AM

ok.. is clen that much better than ECA?

**Back In Black** · 04-16-2012, 07:42 AM

More risk but if I had a choice it'd be clen all the way as a thermogenic!

**RaginCajun** · 04-16-2012, 07:49 AM

Originally Posted by SteM

Well, down again but only .25lb. I have an off day today though I was energetic at work this morning and I'm sure I'll have jobs to do this afternoon but no training.

If weight drops again tomorrow I'll be adding 25g carbs somewhere in the plan.

On a side note I decided I've had enough of sweet potato, I don't like it and I don't want to eat it anymore. I use it as a favoured pre workout carb source but I'm gonna try oats for a while. Means I have oats 3x per day but at least I like them!

how are you preparing them? i try to switch it up so i don't get bored with them.

**--->>405<<---** · 04-16-2012, 08:04 AM

Originally Posted by SteM

More risk but if I had a choice it'd be clen all the way as a thermogenic!

risk for what?

**Back In Black** · 04-16-2012, 11:14 AM

Originally Posted by --->>405<<---

risk for what?

It can cause hardening/scarring of the heart muscles, affect your thyroid as well as palpitations. These are extreme and usually caused by large dosages and prolonged use.

I would be quite confident using it 2 week cycles on/off. I wouldn't, personally, want to stay on longer than that.

**Back In Black** · 04-16-2012, 02:23 PM

Originally Posted by 00ragincajun00

how are you preparing them? i try to switch it up so i don't get bored with them.

Any which way man. The only way I want to eat them anymore is wedged and backed in the oven with some spray oil and a light sprinkle of salt.

**Back In Black** · 04-16-2012, 02:36 PM

Just thought I'd list my current diet as of today. This is to maintain my 168lbs at approx 9-10%

Meal 1
Oats 85g
Egg whites 110g
Protein blend 30g
Fish oil 4g

Totals Cals/carbs/pro/fat 492/53/43/8
Pre workout
Mixed Seeds 5g
Oats 85g
Broc/caul 100g
Chix 170g

553/55/48/10

Post Workout
Oats 80g
Protein Blend 50g

463/50/48/4

Meal 4
Can Tuna
King Edward Baked Potato 300g
Veg 100g
Fish oil 5g

443/53/42/7

Meal 5
Brown Basmati Rice 33g
PB 10g
Brocolli100g
Venison 125g

410/29/51/10

Meal 6
Fish oil 4g
Cottage chse 250
protein blend 20g

301/1/45/7

Daily Totals 2561/254/278/48

Carb macro's include veggies and I have just rounded the numbers up or down so they may not work out exactly but there or thereabouts. Sometimes my meal 1 will be pancakes (thanks Slimmer

) but I just hit the same macro's whatever I sub in any meal.

Chest and bi's were good today weights or reps up in 80% of sets and exercises. Oats don't seem to be a bad choice for a pre workout meal!

**RaginCajun** · 04-16-2012, 02:40 PM

Originally Posted by SteM

Any which way man. The only way I want to eat them anymore is wedged and backed in the oven with some spray oil and a light sprinkle of salt.

gotcha. i bake them and make them into fries/chips, shred them and make hash browns, and sometimes add a banana in them after mashing them up to change the taste some. i know you said you don't care for cinnamon and nutmeg but it is killer with the banana.

**--->>405<<---** · 04-16-2012, 03:06 PM

doesnt seem like a lot of food

**Back In Black** · 04-16-2012, 03:10 PM

Originally Posted by --->>405<<---

doesnt seem like a lot of food

Probably why I'm hungry!

**Back In Black** · 04-17-2012, 01:27 AM

So the diet above is what I ate yesterday. I upped cards by 25g and protein, because of new sources, is up about 20g so an additional 180cals or so. And................. I LOST 1.5lbs!!!!!!!!!!

I did expel quite a bit yesterday and I now weigh what I did after the first week of maintenance. It may just be that's it's taken 8 days to lose my Easter weight gain!

I will go with the same diet again today and see what happens on the scale tomorrow.

May train legs today rather than tomorrow, may not.

**Back In Black** · 04-17-2012, 01:28 AM

Originally Posted by 00ragincajun00

gotcha. i bake them and make them into fries/chips, shred them and make hash browns, and sometimes add a banana in them after mashing them up to change the taste some. i know you said you don't care for cinnamon and nutmeg but it is killer with the banana.

Sounds 'interesting' perhaps when I am done with maintenance and reintroducing fruit I'll try this, thanks.