-Gettin Back At It-, Johnnny'z Progression Log...

[JohnnnyBlazzze]

Mornin fella's ready to rock some weights today. Here's my projected diet for the diet i just tweaked.

Meal 1 - 1/2 cup brown rice(dried) 8oz chicken breast veggies - 667c 70p 70c 11f
PWO - scoop protein 1/2cup scoop oat,2 cup egg whites 3 scoop halo - 810c 89p 81c 4f
Meal 2 - 1/2 cup brown rice(dried) 8oz chicken breast veggies - 667c 70p 70c 11f
Meal 4 - 8oz chicken breast veggies - 365c 64p 0cc 8f
Meal 5 - 1/2 cup cup cottage cheese 90c 13p 4c 2.5f

4000mg Fish Oil 4000mg Flax seed oil - 80c 0p 0c 8f

Totals - 2679c 306p 225c 44.5f

Ok i fixed it, there were a little things that were out of wack, looks good now on macros. This is a little above maintenance for me.

[JohnnnyBlazzze]

Just got back from training, strength was through the roof. Hit some new personal bests. I think my macros are a little off from what i posted above, i'll come back in a little and fix um.

[JohnnnyBlazzze]

Day 38

You guys are probably going to be annoyed but i've reverted back to wanting to cut. I'm going to see what i look like at 170lbs... and take it from there. I'm even getting annoyed with switching back and forth but after more reading and researching i just want to get down to 10% and lower my BF. I think bulking with my BF looking the way it is just want have me looking good at the end. So new goal, 170lbs. I'll revert back to my old diet.

Apart from switching back and forth like a maniac, i had a deadly workout today and felt great in strength.

Chest/Shoulders

Flat BB Bench - 5x5
Incline BB Bench - 5x5
Machine Press - 5x5
DB Flys - 5x5

DB Shoulder Press - 5x5
Cable Lat Pullup - 5x5
DB Lat Raises - 5x5
DB Shoulder Shurgs - 5x5

20min PWO Cardio.

Switched to 5x5 and went heavy. Hit some new personal bests as i mentioned. Going to start fasted cardio back up in the morning reverting back to my cutting regime.

[JohnnnyBlazzze]

BCAA's downed, fasted cardio will commence soon.

[Back In Black]

Mate, sorry I missed your posts over the weekend. I was horrified that you bumped cals by almost 1000 to go into a bulk, that would have caused some fat gain for sure!

Your most recent photo deffo shows some improvements, I'm pleased you are continuing with your cut. Hopefully the info I sent you will help your progress.

[JohnnnyBlazzze]

Mate, sorry I missed your posts over the weekend. I was horrified that you bumped cals by almost 1000 to go into a bulk, that would have caused some fat gain for sure!

Your most recent photo deffo shows some improvements, I'm pleased you are continuing with your cut. Hopefully the info I sent you will help your progress.

No worries, It seems like everytime i post new pics its at the end of a page and a new one starts so a lot of people never see the pics.

I followed that bulk diet saturday, then sunday ate maintenance and just wasn't feeling it. I've been reading the material for the past few days, it was pretty much the final nudge to get me back into cutting haha. Appreciate it SteM..

After reading i created a new diet which put my protein pretty much at 50 and carbs and fat fill the other 50. I tweak just a few things from the original. What you think?

Meal 1 - 1/4 cup brown rice(dried) 8oz chicken breast veggies - 517c 67p 35c 9.5f
PWO - scoop protein 1/2cup scoop oat,1 cup egg whites 1 scoop halo - 500c 59p 34c 4f
Meal 2 - 1/4 cup brown rice(dried) 8oz chicken breast veggies - 517c 67p 35c 9.5f
Meal 4 - 6oz chicken breast veggies - 275c 50p 0cc 8f
Meal 5 - 12 oz tuna 250c 55p 0c 2.5f

4000mg Fish Oil 4000mg Flax seed oil - 80c 0p 0c 8f

Totals - 2139c 298p 104c 37f

As before, carbs are all in pre/post/postpost meals.

[Back In Black]

Are your 4g of oils to be added to your macros. And 4g of oil must give 4g of fat not 6?

Give the macros a go and see his you get on with the lower carb approach.

[JohnnnyBlazzze]

Are your 4g of oils to be added to your macros. And 4g of oil must give 4g of fat not 6?

Give the macros a go and see his you get on with the lower carb approach.

Oops yea it's supposed to be 8g of fat instead of 6g and they are included in the total macros at the bottom.

[Back In Black]

Then I'd add another 10-12g of fats overall, if it makes your cals too high then drop a little protein. If not just add them in anyway.

[JohnnnyBlazzze]

Then I'd add another 10-12g of fats overall, if it makes your cals too high then drop a little protein. If not just add them in anyway.

What about adding more fish oil and flax to 8000mg each, 4000mg of both in the morning and 4000mg of both PWO middle of the day? that would bring my total fat to 49.5 and cals to 2219.

[Back In Black]

Definitely NOT post workout. Fish oil is a better choice. But 1000mg is 1g which should give 1g of fat and 9cals, or does the nutrition info say something different?

[Back In Black]

Or did I just miscalculate because it's late and I was up early?

[JohnnnyBlazzze]

No that's right. So 8000mg of fish oil and 8000mg of flax which would be 8g each so 16g total.

That would bring my total fat to 49.5 and cals to 2219.

I'm basically just doubling what i originally posted. I'll stay away from PWO to. Plan with 4g flax and 4g fish in the am and 4g flax 4g fish with my last meal?

Here i just fixed and here's what i have now.

Meal 1 - 1/4 cup brown rice(dried) 8oz chicken breast veggies - 517c 67p 35c 9.5f
PWO - scoop protein 1/2cup scoop oat,1 cup egg whites 1 scoop halo - 500c 59p 34c 4f
Meal 2 - 1/4 cup brown rice(dried) 8oz chicken breast veggies - 517c 67p 35c 9.5f
Meal 4 - 6oz chicken breast veggies - 275c 50p 0cc 8f
Meal 5 - 12 oz tuna 250c 55p 0c 2.5f

8g Fish Oil 8g Flax seed oil - 160c 0p 0c 16f

Totals - 2219c 298p 104c 49.5f

[JohnnnyBlazzze]

Day 39

Good diet, good training. Got 30mins of fasted cardio in this morning. Today was back/abs.

Back -

Pulldowns - 5x5
Close Grip Pulldowns - 5x5
Bent over DB Rows - 5x5
Reverse Flys - 5x5

Abs -

Weighted Crunch Machine - 3x20
Oblique DB leans - 3x20
Rope Crunchs - 3x20

PWO Cardio - 10mins HIIT 10mins LIC.

[JohnnnyBlazzze]

Finished up about 45mins fasted LIC.

Anybody have some inputs on HIIT PWO cardio? as far as intervals? Like what equipment and intervals did you use and like the best? Keep in mind there's no eliptical at my gym lol. Is there any HIIT intervals you can do on treadmill with very high incline and a fast walk pace?

[bikeral]

I do flat treadmill 11MPH 30sec/3MPH 90 sec for 12 sets = 24 mins Follow that with 36 mins LIC Incline treadmill.

[JohnnnyBlazzze]

I do flat treadmill 11MPH 30sec/3MPH 90 sec for 12 sets = 24 mins Follow that with 36 mins LIC Incline treadmill.

Dang that's brute al haha, 60mins PWO? I barley have enough left in the tank to crank out 30mins. Are these on days you don't do fasted cardio?

I actually found the 1 riggity ol eliptical in the corner and put her to good use. I did 15mins HIIT intervals alternating every 60sec, then 10mins LIC. I did 45 mins LIC fasted this morning to so my limit is usually 20-30 PWO when i include fasted in the morning as well.

[Back In Black]

Right you,don't burn yourself out again!

As far as HIIT goes, 60 seconds isn't it. On an elliptical or bike i turn the resistance up to full and go as fast as I can for 10-15seconds. That's to failure. Then I take 45 secs rest inbetween. 10-12 sets and it's done. Up to you if you do LIC after or not.

60 seconds is interval training not HIIT. 30 seconds is pushing it.

On a treadmill? Definitely not walking. Get an incline,maybe 10%, and get a fast run going that you can do for 10-15secs. Then jump onto the sides if you have the balls. Let it go 45 secs and then back on at speed or turn down the speed and incline for a longer period and repeat.

Proper HIIT is brutal and you shouldn't really be able to do it more than 3 x per week without other areas of your workouts suffering.

Do it the right amount and it can assist in your lifting.

[JohnnnyBlazzze]

Right you,don't burn yourself out again!

As far as HIIT goes, 60 seconds isn't it. On an elliptical or bike i turn the resistance up to full and go as fast as I can for 10-15seconds. That's to failure. Then I take 45 secs rest inbetween. 10-12 sets and it's done. Up to you if you do LIC after or not.

60 seconds is interval training not HIIT. 30 seconds is pushing it.

On a treadmill? Definitely not walking. Get an incline,maybe 10%, and get a fast run going that you can do for 10-15secs. Then jump onto the sides if you have the balls. Let it go 45 secs and then back on at speed or turn down the speed and incline for a longer period and repeat.

Proper HIIT is brutal and you shouldn't really be able to do it more than 3 x per week without other areas of your workouts suffering.

Do it the right amount and it can assist in your lifting.

Ah alright, thanks SteM, this whole time i've been doing Interval training....PWO.

I'll do this on the eliptical on friday because tomorrow i'm doing legs and just not going to try after legs.

So if i was doing lifting 5x week. HIIT PWO 3x week, could the other 2 days be juts interval PWO? and what's the reccomended length of time for Interval training? i've been doing 10min intervals 15/20mins LIC PWO.

[Back In Black]

5 days lifting and 3 PWO true HIIT is enough IMHO. If you desperately feel the need for more cardio either add LIC after your HIIT for 20 mins (my recommendation) or do 20-30 mins PWO on another day or 1 or 2 fasted LIC.

[JohnnnyBlazzze]

5 days lifting and 3 PWO true HIIT is enough IMHO. If you desperately feel the need for more cardio either add LIC after your HIIT for 20 mins (my recommendation) or do 20-30 mins PWO on another day or 1 or 2 fasted LIC.

So something like this in terms of cardio...

Monday - Lift PWO HIIT cardio
Tuesday - Fasted LIC/ Lift later/ PWO LIC
Wednesday - Lift PWO HIIT cardio
Thursday - Fasted LIC/ Lift later/ PWO LIC
Friday - Lift PWO HIIT cardio
Saturday - Fasted LIC
Sunday - OFF

Is 30mins LIC fasted and PWO HIIT later in the day overkill?

[JohnnnyBlazzze]

Day 40

Got fasted cardio in this morning LIC. Had a great workout, energy was a tad low since i lowered my carbs, i still had great pumps and cranked through. I didn't sleep good last night so i can't entirely blame my energy on my carb consumption. Ill stick to this amount of carbs and hopefully i sleep better tonight then ill judge what needs to be done. Had arms heavy.

Bi's

Machine Preacher Curl Warmup - 3x12
DB Curls - 5x5
DB Hammer Curls - 5x5
Standing BB Curls - 5x5

Tri's

Machine Tricep Extensions - 3x12
Close Grip Bench Press - 5x5
Pushdowns - 5x5
Rope Pulldowns - 5x5

25min INTERVAL cardio lol. I have legs tomorrow so wont be doing any cardio, Friday i will incorporate HIIT.

[Back In Black]

So something like this in terms of cardio...

Monday - Lift PWO HIIT cardio
Tuesday - Fasted LIC/ Lift later/ PWO LIC
Wednesday - Lift PWO HIIT cardio
Thursday - Fasted LIC/ Lift later/ PWO LIC
Friday - Lift PWO HIIT cardio
Saturday - Fasted LIC
Sunday - OFF

Is 30mins LIC fasted and PWO HIIT later in the day overkill?

I think your whole cardio plan is overkill. That's 8 cardio sessions and 5 days lifting? Mate, your lifts will suffer and you will burn out. 5 sessions of cardio is more than enough if 3 of them are true HIIT.

20 mins LIC after PWO HIIT will have a greater thermogenic effect than doing LIC on it's own.

Try

Monday, Wednesday & Friday PWO HIIT/LIC
LIC on 2 of the other 3 days, just not legs day.

[JohnnnyBlazzze]

I think your whole cardio plan is overkill. That's 8 cardio sessions and 5 days lifting? Mate, your lifts will suffer and you will burn out. 5 sessions of cardio is more than enough if 3 of them are true HIIT.

20 mins LIC after PWO HIIT will have a greater thermogenic effect than doing LIC on it's own.

Try

Monday, Wednesday & Friday PWO HIIT/LIC
LIC on 2 of the other 3 days, just not legs day.

Alright i'm going to try

Monday - PWO HIIT
Tuesday - No cardio
Wednesday - PWO HIIT
Thursday - Fasted LIC
Friday - PWO HIIT
Saturday - Fasted LIC
Sunday - No cardio

What do you think is more beneficial/thermogenic, PWO LIC or Fasted LIC?

[Back In Black]

There'll be barely anything in it if the duration is the same, PWO probably wins it.

[JohnnnyBlazzze]

There'll be barely anything in it if the duration is the same, PWO probably wins it.

Alright gotcha, and this whole time i assumed fasted cardio was on of the better ones. I'm not sure if it will be included in my next weeks workout plan now lol. I'll just keep it for the day after I do legs..

[Back In Black]

People are more inclined to do 40-60mins in a separate session fasted. Rather than double their lifting session to 2 hours. Honestly, there'll be nothing in it. Don't over think it the difference will be negligible.

[JohnnnyBlazzze]

People are more inclined to do 40-60mins in a separate session fasted. Rather than double their lifting session to 2 hours. Honestly, there'll be nothing in it. Don't over think it the difference will be negligible.

Alright cool, thanks SteM, you pretty much lay to rest all my questions. Learning is are fun

[JohnnnyBlazzze]

Just mashed my legs, going to get some food for the next few weeks. I'll post up my summary a little later.

[bikeral]

Glad to see you are coming along well. Don't overkill the cardio like some other jackasses on this board

[JohnnnyBlazzze]

Glad to see you are coming along well. Don't overkill the cardio like some other jackasses on this board

Haha, i couldn't overkill myself if I tried dude i did legs today. I was leaving the gym and when i went down the 2 set stairs i almost collpase i could barley support my own body weight lol.

[JohnnnyBlazzze]

Day 41

Good diet again today, i went to the store and stocked up on food for the next 2 weeks. Didn't do any type of cardio since i had leg day.

Legs -

Squats - 6x8
Leg Press - 5x8
Hammstring curls - 5x8
Leg extensions - 5x8

Abs -

Weighted Crunchs - 5x20

Lifted heavy on legs today, im alternating each week so next leg workout will be high reps medium weight.

[JohnnnyBlazzze]

About to go lift in a little bit. I'm retaining a good amount of water, having issues crapping, and I can hear my stomach rumbling like crazy. This is getting annoying, it's like the 2nd time it has happened and I do not know what is causing it, maybe i just nee d a diuretic or something?

Only side note is that I havn't had veggies with my meals in the last 3 days but after yesterdays store run i stocked up again. This could be the problem? Will ride it out a couple days and see if my veggies help me out.

[JohnnnyBlazzze]

Final workout for the week finished and i feel straight pooped, i can't wait to sleep all weekend. Felt like i had a solid week, i'll post up the summary a little later today.

[Back In Black]

You're probably bloated from poop and wind rather than holding water? Get those veggies down your neck kidda!

[JohnnnyBlazzze]

You're probably bloated from poop and wind rather than holding water? Get those veggies down your neck kidda!

That's what i figured, my stomachs been rumblin like crazy. I had veggies with last meal last night and all my meals so far today and have already crapped twice today lol. Crazy how veggies have had that effect on me that quick and i figured it was the absence of the veggies that caused this. Never again will i be lenient on consuming my veggies, not crapping and having that feeling in my stomach is the worst.

[JohnnnyBlazzze]

Day 42

Alright guys so finally finished last day of training for this week and ready for what i believe, is a well earned weekend of rest. I'm going to keep my sets around the 5-6 range and reps slow with heavy weight, i feel like i get the most work this way and maintain strength as well. Today i did the usual 3 sets 10-12 reps and I felt weak and just all around didn't feel like i was working as hard compared to what i stated above.

Diet was good for this week, if you've been following i mentioned that I had ate bulk diet on sunday and maintenance on monday then tuesday decided to get back on my cut. Not looking for drastic weight changes because of this but we will see on monday.

Chest -

BB Bench - 3x12/10/10
Incline BB - 3x10
Machine Press - 3x10
DB Flys - 3x12

Shoulders

Machine Press - 3x12
DB Press - 3x10
Arnold Press - 3x10
Lat Raises - 3x12

Like I mentioned above I'm really not down with the low set high reps and in all honesty feel that I get a lot more work with low reps heavy weight so will revert back to that next workout. Might get some fasted LIC in tomorrow if anything this weekend, other then that i'm resting up.

[JohnnnyBlazzze]

Got great sleep, just going to chill out today, no LIC. Might go shoot around a bit but nothing crazy. Looking to get some good sleep tonight as well.

[JohnnnyBlazzze]

Day 43

Had some good sleep and much needed rest. my bowel movements are back on track, crapping at my normal morning wake up. Veggies are a must people! especially with a large amount of protein. Didn't get any fasted cardio in but that's ok, will see if i'm up for some tomorrow morning. Went into town to pick up some more protein and BCAAs at GNC which is insanely expensive. I will never ever go there again, all my shopping will be done online from this point on. I got some comments this morning from my cousins that i'm looking bigger, they exclaimed "holy crap man, you are getting bigger." I'm starting to spend more time in the mirror to and noticing changes, really enjoying this right now. Going to get good sleep again tonight, and make sure you all give yo mommas a good day haha.

[JohnnnyBlazzze]

Had some good sleep again, going to try out my new BCAAs i bought yesterday and get some fasted LIC in. My legs are still soar from Thursdays workout haha.