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Author Topic: Ben's road to the 2018 UKDFBA Pro International  (Read 152198 times)
ben-howard
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« Reply #1305 on: August 04, 2018, 06:19:57 PM »

Yes Iíve found this too over the years rich, regarding higher frequencies , if I trained that frequently I would either have 2 different upper/lower workouts and cycle through them or cycle a 3 day split like legs-push-pull 5-6 days per week , both would work great
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AllanD
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« Reply #1306 on: August 09, 2018, 05:45:53 PM »

Hi Ben!

How often do you do HIIT per week?
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ben-howard
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« Reply #1307 on: August 11, 2018, 05:45:59 PM »

Hi mate, I do HIIT 1-2 per week, and use it to keep Fitness levels high, more so than daily calorie burning, as it takes a lot out of you, I would suggest 1-3 sessions per week depending on goals and current condition  Smiley

WEEKLY UPDATE -


Overall a tough week of prep with a training day at work Monday which turned out to be very physical setting up new classes at the chain of gyms I work for, we practically exercised for hours and felt done in after a 5am Upper session.

Equally each day Is fatiguing now, I know this is right at 10 weeks out things hurt abit which is fine, 1 day at a time

Mon 6th aug- upper

4x6-8 bench 110kg 8,7,7,7
4x6-8 barbell row 112.5k 8,8,8,8
3x8-10 standing press 65k 10,9,7
3x8-10 pullups +15k 10,10,8
3x8-10 dips +50k 10,10,9
3x10-12 ez curl 45k 12,11,11
3x10-12 laterals 20k 12,12,12
3x10-12 skullcrushers 45k 10,9,7

A good solid session holding strength nicely as fatigue builds and weight drops

Wed 8th aug- lower +HIIT

4x6-8 squat 160k 8,8,7,7
4x6-8 deadlift 180k 8,8,7,7
3x8-10 leg press 360k - 12,11,11
3x8-10 Seated leg curl 82.5k 9,9,8
3x8-10 leg extensions 102.5k 12,10,9
3x10-12 calf press 200k 12,11,11
3x10-12 hanging leg raises 10k 12,12,12

15min HIIT Xtrainer level 15 45s / level 25 15s X15 - brutal!

Happy with this session was feeling tired today but once I was warm all started firing and got through it! Fatigue was high Thursday but kept activity high as I do every off day

Fri 10th - upper

Bench 120k 7, 100k 12
Barbell row 120k 7, 100k 15
Incline bench 100k 7, 80k 12
Pulups +20k 13, BW 23
Seated press 80k 8, 60k 12
V pulldown 125k 7, 115k 10
Dips +60k 9, +40k 14
Db curls 25k 9, 20k 12
Laterals 25k 12, 20k 17
Hammer curls 25k 10, 20k 13
Pushdowns - 52.5k 15,10

Got to train with an old friend and training partner today so not my usual session but enjoyed the intensity and challenge

The weekend will consist of dog walks and family time - baby #2 could arrive any day now!

Weighed in thismorning at 76.9kg so weight stalled and from today taking 25g rice and 50g sweet potato daily (30g carbs), I know I may have to get aggressive with diet to bring it in 10 week on the pro stage - then so be it!

Current macros from today 175p 285c 56f

Usual Sunday refeed tomorrow of 185p 415c 67f - then itís time to dig a little

Looking forward to bringing the condition fullly in now and seeing progress from the last 2 years of heavy training - sitting 7lb above previous top condition so 0.5-1lb per week to come off
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Toby
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« Reply #1308 on: August 12, 2018, 09:39:29 AM »

Hey mate, what is the reason for the refeed?

I ask as I look at your numbers for each day and they are still a decent amount of food going in at 2350kcals so I cannot imagine you are depleted and there being any physiological need to have a higher day and I do not believe there is any research showing that one day of higher eating has any benefit except possibly mentally.


The refeed day puts you up to 3000kcals on that day and actually makes the average of the week 2450kcals. I guess it is preference and hitting the same weekly numbers for the same result but if you took the refeed out, it negates any need for reducing the daily rice and sweet potato, makes the diet seem less aggressive potentially. I do know most like the 6 low days to give the refeed day though, just more I think about it, I feel sustainability and adherence may be best served by not building up any hunger through simply whacking the refeed on every other day for a higher every single day intake.



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ben-howard
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« Reply #1309 on: August 12, 2018, 03:21:07 PM »

Hi pal good question,

Serves a couple of purposes.

1) mentally - Iím not a fan of cheat meals but this serves the same purpose for me with no negative effect on cravings/bodyweight spike etc that a binge may trigger.

2) physically, Iím definitly Stronger the day or 2 after the refeed, feel refreshed and helps retain strength. Iím definitly stronger and holding strength this prep, and put myself in a good position early on, so digging a real hole isnít really needed (yet)
Although my kcals are just under 2450 that is very low for me and definitly feel flat, fatigued and depleted by the end of the week.

Think the take home message is just do what works for you at that given time, thereís a lot of ďresearchĒsurrounding refeeds/cheat meals/ high carb days, I guess what I do is counted as a high carb day.

Last prep I had a ďrefeedĒ MEAL and served the same purpose but I feel this is better mentally spreading the refeed across all the meals

Iím open minded though and if I need to cut kcals later on and feel the only place is the refeed day, then so be it, but so far lost 6kg with 3kg left to go so If it ainít broke I wonít fix it

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Toby
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« Reply #1310 on: August 12, 2018, 06:30:23 PM »

I get you mate, I think it is definitely more a high carb day than an actual refeed day and if it is giving an enhanced energy and performance in subsequent days, that is a real tangible benefit.
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ben-howard
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« Reply #1311 on: August 13, 2018, 07:32:21 AM »

Yes mate, something to stop me having any thoughts on cheat meals too, not only from a physical but more importantly a mental standpoint , as a huge goal For me this year is to transition into a healthy offseason straight away with no purge/binge cycle. Feel very much in control and healthy this way  Smiley
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