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Author Topic: Just me, trying to be the best I can be.....  (Read 39474 times)
mattgriff90
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« Reply #15 on: June 01, 2015, 08:38:48 PM »

Hi all,

Apologies not updated... talk about bad start, anyway been busy with work and family and not missing the gym.
Without writing the whole lot out last weeks routine following on from chest above:

Tuesday - Back, Bi's,
Wednesday - Shoulders, Traps, Abs,
Thursday - Legs,
Friday - Rest day
Saturday - Arms, Abs,
Sunday - Rest

I've changed my routine and updated my nutrition as my carbs are so low... seriously don't know how people eat so many carbs.
I've been losing around 2lbs+ a week on about 1600 calories a day. with a fair amount of rubbish on the weekend with not alot of care.
I'm going away for a week with the family so giving carb cycling ago this week, but a high day for me is around 1g per lb of weight yet this seems to be peoples low days.

Anyway today was back to chest:

Warm up...
Superset
Incline Dumbbell Press: 40x6, 42.5x6, 42.5x4, 42.5x2(drop the ***kin Dubell on 3rd rep Embarrassed)
Incline Dumbbell Flys: 20x10, 20x10, 20x10

Bench Press 50x10, 80x6, 80x6, 85x4(+2 spotted reps), drop set50x12

Superset
Dumbell Pull Overs: 40x8, 40x7, 40x6
Press ups: 10,10,10

Cable Flys: 5x8, 6x6, 6x6, drop4x10, (again the cable machine has the plates number not weights)

Bi's
Dumbell curl into chest: 14kgx10, 16x8, 20x4 drop 12x10

Food I use FitDay: (not in order)



Promise I'll keep this upto date
Tomorrow is high carb day and Legs.

Thanks
Matt
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Nate
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« Reply #16 on: June 02, 2015, 01:31:44 PM »

how are you finding those low calories man? seems pretty low!
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mattgriff90
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« Reply #17 on: June 02, 2015, 09:46:16 PM »

Yeah, well I've been dropping around 2lbs a week on it however.... I have been binging at the weekend.
I'm keeping measurement and bodyfat reading with callipers,
To give you an idea - lost 8kgs 93kg to 85kg, gone from roughly 18% to now says 10/11%ish,
measurements, biceps measurement haven't changed most other have reduced legs, chest, waist but expect this to be a result of fat loss.

As its my first year I am finding it difficult to judge, my game plan is if I start to (maybe I am) lose more I can slow it down rather than the other way round and having to reduce more at the end.

Here's todays

Legs
warm up...

Squats - 130x6, 14x6, 150x5, 150x5
Leg Press - 220x6, 240x6, 240x6
Single leg Press - 90x6, 100x6, 100x6

Superset
Leg Extension - 50x8, 55x7, 55x8
Leg Curl - 35x6, 35x8, 40x7

Calve Raises on leg press - 130x10, 140x10, 140x10, 150x10

10 mins HIIT on Bike

Food -
Today was High Carb day
 ::)I did swap a protein bar for a cookie to celebrate passing my degree (added 0.5 scoop protein)


Thanks all...

Thought opinions always welcome.

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Toby
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« Reply #18 on: June 03, 2015, 08:21:41 AM »

In my honest opinion I think it is a little hit and miss at the moment buddy. Far too low at 1600 per day and can cause the metabolism to slow hugely making it harder to drop the fat. You have 12 weeks to go and a good amount to lose and wonder what you will do when you hit an inevitable wall where nothing drops for a week or two, there appears to be little wriggle room as I call it (places to snip the diet down). If you snip that you will be at 1300 cals!!

My gut feeling is you are having too much on the weekend and bad choices too it sounds like, with no monitoring, halting some progress, then going at unhealthily low cals in the week to undo the damage, almost starvation at times potentially (if not now, it will be when you have to snip) to then catch up and get a net loss. But I fear you will not be retaining muscle.

I think you need more consistency but others here may disagree. I am not an expert by any means, it just looks a little up and down, wayward and not at the day in day out, box ticking consistent chip chip chip progress that I personally would look for.
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SCOTTGALTON
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Re:
« Reply #19 on: June 03, 2015, 08:53:02 AM »

Got to say I agree with Toby. At 12 weeks out a cheat meal is in but not binging. Also the cals do seem quite low. Maybe not binging would allow more food in the week. Non processed real food. Just to highlight my birthday was on a Friday, my cheat meal was saturday so I had my birthday treat on my cheat meal day
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mattgriff90
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« Reply #20 on: June 03, 2015, 10:39:06 AM »

Thanks guys,

Sorry didnt make it clear I was binging at the weekends when I saay binge... Cheat meal sat night, big breakfast sunday, and roast dinner,

Past 3 weeks ive cut that and been counting with only one cheat meal,
Saturday i had Pizza total for the day was 3000cals

As I get into this I'll see what my body does weight wise over another couple of weeks make sure I'm not losing to much.

really appreciate the advice, since joining and reading thats whats gave me more focus! Please keep it coming!
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SuperplexSteve
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« Reply #21 on: June 03, 2015, 12:40:39 PM »

Hi Matt,

Best of luck to you for your journey to the stage.

I have to say, I've been on calories as low as 1600 but I couldn't imagine doing it for 12 more weeks.

Perhaps you can throw in a re-feed on the weekend instead of multiple cheat meals (one is probably ok).  In other words, I would keep fats and protein the same at 45g and 200g respectively and then increase your carbohydrate intake.  The main concern is probably not keeping a close enough eye on macros over the weekend.
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Toby
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« Reply #22 on: June 03, 2015, 12:43:14 PM »

You will learn your own body best and well done so far Matt. I would think a bit about the low cals and how you are leaving not much room to adjust if things stick. And believe me, 20-12/13% is not very hard, it is almost like your body wants you to do it and lets it happen with little stress but it is a lot more resistant to sub 10% bodyfat. What may be working to hit 12 may well hit a wall of no movement from there on and then what do you do?
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Hardgraf
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« Reply #23 on: June 03, 2015, 12:54:57 PM »

I'll echo advice from others, be careful with calories that low & remember it's a long process. You risk having nowhere to go in 10 weeks time. If you're on 1600 now where do you assume you'll end up at the end of prep? 500 calories per day? I don't think so.

I don't compete but dieted several times & currently dieting 16 weeks, significantly leaner than you at this point. I started on 3000 per day, now on 2500 so that's a 500 calorie drop in 16 weeks. I've got about 8 weeks to go & won't drop below 2400. I know everyone is different but it just shows that it's slow adjustments over a longer diet that is crucial to maintaining muscle mass as a natural.

I've done the whole low carb large deficit thing for a 10 week diet before & lost a lot of muscle.

You can probably sustain your current calorie fluctuations for a while until you get to a lower body fat %. Then you'll really need to control your intake & have structured re-feeds rather than binging then trying to overcompensate by eating 1500 calories for the next 3 days.

Also, 12 weeks from your current condition isn't a lot of time. Can you foresee having to drop 2lbs per week right up to the show? I think that will almost definitely result in loss of muscle mass later into the diet...



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SCOTTGALTON
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« Reply #24 on: June 03, 2015, 01:27:58 PM »

what I would say is when you have done your show and hopefully enjoyed it, try to back out of the diet slowly. I found that I qucikly got to 70kg after a show with still quite low cals so I did a mini diet and then added cals in 100 at a time and got my calories higher than ever. Which has really helped me so far on my prep
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mattgriff90
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« Reply #25 on: June 03, 2015, 07:34:04 PM »

Hi all,

So taken on the advice and increased todays not by alot as I want to increase back up slowly, also spoke to a good friend at the gym whos helping me with the training and said I was to low.



Today training was Back,
warm up as per...

Lat Pull down - 60x10, 70x8, 80x6, 80x6, 85x6, drop 55x12
Single arm row - 45 x8, 47.5x6, 47.5x6, 47.5x6
Cable Lat sweeps - 8x12, 10x10, 12x6, 12x6 - again these a just number I'll post a pic tomorrow wish they had the weights on....
Seated V-Bar pull - 70x8, 70x8, 70x8
Superset:
Single arm Cable Lat pull - 9x10, 10x10, 10x10 (as above with cable weight... no idea  Huh)
Single arm Cabel Bicep curl - 5x8, 5x7, 5x6

Ez Bar Curl - 30x8, 35x6+2forced, 35x6, 35x6

Running HIIT 16mins

Thanks Matt

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mattgriff90
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« Reply #26 on: June 04, 2015, 10:49:16 PM »

Evening all,

Quick update before I hit the hay...

Firstly wanted to show a pic of our cable machine with the absolutely useless numbers rather than weights...


Today was shoulders, Tri's, Abs,
Good warm up before the session on light weights and machine then into it:

Arnold Press, 25kgx8, 27.5kgx6, 30kgx6, 30kgx6
Dumbbell Press 35kgx5, 35kgx5, 35kgx2 - drop 20kgx12
Lat Raise 14kgx8, 15kgx6, 15kgx6 drop 8kgx8
Rear Delts machine 5x8, 6x8, 6x8, 7x6,

Dumbell Traps 45kgx8, 45kgx8, 45kgx8

Single Arm rope pull on cables 5x8, 6x6, 6x6, 6x6,
Single arm dumbbell overhead 10kgx8, 14kgx8, 14kgx8

Leg Raises with Dumbell 12.5kgx8 12.5x8, 12.5x7
Crunches with plate 15kgsx12, 15kgx10, 15kgx12

16mins HIIT Cardio

Food today was just short of 1800 cals as below


Thanks
Matt
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Toby
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« Reply #27 on: June 05, 2015, 08:10:28 AM »

Those machine numbers are fine. Set a weight that has the correct resistance and off you go. It works the muscle correctly no matter what is written on the front. Ones with an actual weight written on them mean nothing more than just a number anyway. They all have different cable length and so the 90kg on the one in my gym is not the same as 90kg written on the machine at the other gym one mile away. That makes it all just a number and a need to select a weight from how heavy it feels and how much resistance you are getting
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mattgriff90
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« Reply #28 on: June 05, 2015, 11:13:46 AM »

Thanks Toby,

It was just for illustration when showing the numbers in my log rather than a weight, you make a good point on the cable lengths though... didn't think of it like that  Grin

Matt
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mattgriff90
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« Reply #29 on: June 15, 2015, 09:55:54 PM »

Evening all,

SO last week I went away with the misses and little one for a week in Crete... maintained healthy eating keeping my mind set and came away maintaining weight. used the gym in the morning and my three year old daughter made sure my cardio was on point 24/7 in the sun!
Weigh in on Friday to see where I am but this morning I was on target.

Had a good chat with a good friend at the gym Wez (won midland heavies last year) plus on and off stage for years, he believes I'm right on track so that given me a boost of confidence plus the mirror is showing really good signs  Smiley

Going away also gave me chance to re-think my diet and revert back to what I know rather than start carb cycling.

With 10weeks (yesterday) to go I'm feeling good and here is my diet plan, also taken the advice from you all and really appreciate it so keep it coming.

Diet Plan at the moment and will re-assess again in 2weeks if/when cuts are needed.



Thanks all let me know your thoughts.... gratefully appreciated
Matt
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