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Thread: My Mainteance Plan
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04-12-2012, 01:06 PM #81Associate Member
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- Feb 2012
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Keep up the good work. Been taking in a lot from this diet section. Looking good!
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04-13-2012, 04:45 AM #82
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!NO SOURCES GIVEN
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04-13-2012, 04:55 AM #83
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04-13-2012, 04:58 AM #84
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!
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04-13-2012, 05:23 AM #85
funny im getting 10,000sq ft turf laid along with irrigation and grading when i get back from my cruise.. instayard!
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04-13-2012, 06:50 AM #86
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!
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04-13-2012, 07:47 AM #87
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04-13-2012, 08:19 AM #88
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!NO SOURCES GIVEN
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04-13-2012, 02:20 PM #89
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.Last edited by Back In Black; 04-13-2012 at 02:24 PM.
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04-13-2012, 02:23 PM #90
What did you do today for dels/tri ?
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04-13-2012, 02:35 PM #91Originally Posted by bikeral
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.NO SOURCES GIVEN
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04-13-2012, 02:38 PM #92
Thanks I am right with you today. Delts/tri's tonight. Cheers
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04-14-2012, 11:17 AM #93
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.
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04-15-2012, 04:43 AM #94
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!NO SOURCES GIVEN
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04-15-2012, 06:06 AM #95
theres always oat pancakes u get roughly 60g carb, 60g pro, 10g fat (and theyre awesome!)
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04-15-2012, 06:16 AM #96Originally Posted by --->>405<<---NO SOURCES GIVEN
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04-15-2012, 06:24 AM #97
ill be having some tonite!
lemon juice and splenda huh? hmm.. was it like a lemon frosted pancake??
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oxy elite pro is better than jack3d
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04-15-2012, 06:42 AM #99Originally Posted by --->>405<<---
Last edited by Back In Black; 04-15-2012 at 07:20 AM.
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04-15-2012, 06:51 AM #100
shrove tuesday?
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04-15-2012, 07:17 AM #101
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)!NO SOURCES GIVEN
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04-15-2012, 07:20 AM #102
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04-15-2012, 07:27 AM #103
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04-16-2012, 06:35 AM #104
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!NO SOURCES GIVEN
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04-16-2012, 06:57 AM #105
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??
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04-16-2012, 07:04 AM #106
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?NO SOURCES GIVEN
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04-16-2012, 07:19 AM #107
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..
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04-16-2012, 07:26 AM #108
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!
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04-16-2012, 07:39 AM #109
ok.. is clen that much better than ECA?
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04-16-2012, 07:42 AM #110
More risk but if I had a choice it'd be clen all the way as a thermogenic!
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04-16-2012, 07:49 AM #111
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04-16-2012, 08:04 AM #112
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04-16-2012, 11:14 AM #113Originally Posted by --->>405<<---
I would be quite confident using it 2 week cycles on/off. I wouldn't, personally, want to stay on longer than that.NO SOURCES GIVEN
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04-16-2012, 02:23 PM #114
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04-16-2012, 02:36 PM #115
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!
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04-16-2012, 02:40 PM #116
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04-16-2012, 03:06 PM #117
doesnt seem like a lot of food
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04-16-2012, 03:10 PM #118
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04-17-2012, 01:27 AM #119
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.NO SOURCES GIVEN
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04-17-2012, 01:28 AM #120Originally Posted by 00ragincajun00NO SOURCES GIVEN
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