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Author Topic: Concieve, Believe, Achieve - Powerbuilding with a Kazmaier flavour!  (Read 296495 times)
Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1800 on: February 22, 2017, 12:05:26 AM »

Ah I do not get The Beef anymore.

White fish, yep the kids all take the piss out of it but I am on three portions per day and coming in like a different animal totally this year. I am very Dean-esq in my plan and prep.

It is the ultimate no thrills diet but incredibly effective as it becomes automatic.

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Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1801 on: February 22, 2017, 12:15:00 AM »

Great deadlift session

3 x 100/140/180/190/200
5 x 3 x 210kg

Fastest I have moved 200+, I moved my feet out a touch which allowed my hips to get more involved.

Chest supported rows
5 x 8-10

Lat pulldowns
5 x 10

Seated calf raises
5 x 10
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Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1802 on: February 22, 2017, 08:49:31 PM »

Bench press
5 x 8 x 75kg

Weight dips
5 x 8

Leg press
5 x 15 to 260kg

Leg extensions
5 x 10

Hypers
4 x 10
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Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1803 on: February 23, 2017, 10:12:41 AM »

Last night I was having a think about my nutritional approach to this one and what I could change from last time and came to the following conclusions that I plan to put into place.

The time span between beginning prep at 75-6kg and competing at the Midlands weighing around 71kg was around 10 weeks. I managed to get pretty seriously lean for that with my gluts "in" losing a pound a week. the dieting technique I used worked better than anything I had tried before and was focussed on higher protein, timed carbohydrate intake and low fat.

The main error I made however was remaining in quite a harsh deficit even once I had got down there which led to post show overeating and then drastic dieting once more. Or more a case that I tasted how good shitty food is when you're very lean and then it was harder to go back to the feeling of constant mild hunger.

After going very hard into the UKDFBA (I think I had done heavy deadlifts a day or two out) it led to me being far too light, tired and unable to pose properly. I changed and adapted for the NPA MWC by not training for 4 days and having an extended period on 400-500g of carbs a day.

So changes
1. Diet over a longer period (7 months) to allow me to throw weeks in where I go above maintenance.
2. once I am truelly sharp then make adjustments to bring calories back to maintenance.
3. Rest properly and don't cane it right into the show.

Current diet that I will run for the next 2 months or so to get things into place.
6:30am 2 slices of toast with honey and jam with 50g myofusion
10:00am 30g whey with 2 servings of fruit
12:00pm 150g chicken, 200g cooked rice, veg out the ass.
5:00pm oats or bagel with bananas and whey before training
During training I tend to have BCAAS and caffeine
7:00pm 150g meat with Veg
10pm protein snack
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Toby
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« Reply #1804 on: February 23, 2017, 01:43:32 PM »

No post training carbs mate?

I like the plan and thoughts and to be honest it is nearly identical to mine - Give myself a long time, work hard but steadily, when close to being ready take foot off a little and glide in.
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K_Dogs
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Posts: 2008


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« Reply #1805 on: February 23, 2017, 03:01:40 PM »

So I'm guessing that you'll be shredded by the end of next week if your rate of progress from last year is anything to go by!  Cool
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Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1806 on: February 23, 2017, 11:22:16 PM »

No post training carbs mate?

I like the plan and thoughts and to be honest it is nearly identical to mine - Give myself a long time, work hard but steadily, when close to being ready take foot off a little and glide in.

I used to hammer the post workout carbs, sometimes with more emphasis than the pre workout meal. Then I shifted to eating more slow digesting carbs per workout in higher quaint is with the rationale that the glucose will still be circulating in my system after a 1hr workout and being absorbed. Seems to work more effectively and I can carry in having strong session even at the bitter end of prep.

That's the ticket.. Slow and steady
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Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1807 on: February 23, 2017, 11:23:28 PM »

So I'm guessing that you'll be shredded by the end of next week if your rate of progress from last year is anything to go by!  Cool

That was some rapid shiz, having Dean call me a fat bastard every time I thought I was shredded helped as well  Cheesy Wink
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Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1808 on: February 24, 2017, 09:20:52 PM »

OHP
4 x 10

Side Laterals
4 x 10

Face pulls
4 x 15

Dumbell curls
4 x 12

Tricep Pressdowns
4 x 8-10

Seated calf raises
4 x 10

Trained with G, put some tunes on and had a cracking session.

diet's going well, embracing the chicken and in turn i feel like the chicken is embracing me back.
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Adam
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« Reply #1809 on: February 25, 2017, 10:18:31 AM »

Enjoying your journal. Some very decent dead lifting.  When you say diet based on high protein, low fat,  timed carbs what are a typical days eating macros looking like for you ?
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Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1810 on: February 25, 2017, 11:21:39 AM »

Enjoying your journal. Some very decent dead lifting.  When you say diet based on high protein, low fat,  timed carbs what are a typical days eating macros looking like for you ?

Glad you are enjoying it Adam, have we met mate? I have known a few Adam's in bodybuilding over the years.

They knock around 160-190g pro/300-400g carbs and 50-60g fat. To be honest I find the constant tracking year round a bit tedious and tend to just eat in a way that allows me to train hard and is adjusted to my energy expenditure. Days can be varied from being sat on my arse at a desk all day or in meetings to walking 10+ miles when doing field work.

I tend to cruise down to 3-4kg from fighting weight just eating instinctively and then I track with increasing detail as I get nearer to show time. I used to love tracking everything but now my life is pretty much all number related so I don't have the energy to be tracking year round and it pisses me off after a while lol
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Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1811 on: February 25, 2017, 09:10:56 PM »

I went with the good ol'trusty block pull today -3inch block (although it's probs closer to 2.5 as it's taken some stick)

Deadlifts
3 x 100/140/160/180/200/210/220/225/230kg

Heavy chest supported rows
5 x 8-10

Lat pull downs
5 x 8-10

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Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1812 on: February 26, 2017, 04:12:57 PM »

Bench Press
5 x 10 to 75kg

incline dumbbell press
5 x 10 x 30kg bells

high bar pause squats
5 x 10 80-100kg

calf raises
5 x 10

leg press
4 x 10 to 260kg

lying hamstring curl
3 x 10

leg extension
3 x 10

job done

Tomorrow a arm/shoulders/core session and a day off before rinse and repeat.

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Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1813 on: March 12, 2018, 10:09:11 PM »

It's been a long time but I managed to drag my fat arse back to the Ipad and away from the peanut butter jar.

So far I am five weeks into prep and have cut around 3 kilos from my extra juicy weigh in at my last competition of 80.8kg and now weigh a clean 77kg. The weight served me well and saw my trunk become extra stable (ooo errr) which allowed some decent competition deadlifts finishing with a 255kg in Feb.

Now I train 5-6 days a week hitting good old push/deadlifts and back/legs before either resting a day or pushing on through and doing the 6 days straight. Strength is hanging on and my last session was good fun


Deadlifts
3 x 3 x 225kg
Single at 240kg

Lat pull downs 5 x 10
T-bar rows 5 x 8-12
Chest supported rows 5 x 10
Bent over laterals 5 x 10

Done quite quick with no caffiene or messing around.
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Badger
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Posts: 2351

To press a lot, you must press a lot. -Sheiko


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« Reply #1814 on: March 12, 2018, 10:19:10 PM »

Current nutrition is my old bodybuilding go to with a couple of small changes:

Breakfast - protein pancakes with fried banana and toffee sauce 350cal and 36g pro
Snack - shake or protein bar/cookie 30g pro and 100-200 cal
Lunch - pouch of rice and 180g chicken with veg and sauce 40-50g pro 600cal
Snack pre training - fruit and a shake or maybe some protein bagel (300 cals and 30g pro)
Post training 30g pro and 60g carbs -360 cal
Tea - meat and veg 30-40g pro and 400 cal

So not a massive amount of calories but I feel great on it and am losing steadily. Around 200g pro because I just so massive.

Supplements are
Mypro alpha man tablets
ZMA 3 tablets a day
HTP5 before bed - tryptophan. Great stuff completely transformed my sleep quality
Creatine
Casein protein
Arctic krill
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