Recent content by aad123

20/11/2011 Been looking back over this thread and on April 3rd 2011 I was 182lb at 21% body fat. Having cut for well over 20 weeks then built slowly back up I am again at 182lb but now a more reasonable 14% body fat. 8 months of hard work and dedication has paid off. I am planning on bulking...

16/11/2011 I have been carb cycling for the past few weeks and I am now up to 181lb. I purchased a set of skin fold calipers and using them combined with a few websites I have worked by bodyfat to be 13%. I will stick to the diet for now and measure my weight and bodyfat every week and adjust...

26/10/2011 Trained back today. This was a shock session made up of supersets. pulldown wide/pulldown narrow 3*8 b-bar row/bent row 3*8 deadlift/shrugs 3*8 seated row to finish, one strip set. Workout wasn't anything special, this may be because I have increased the weight since last time and I...

25/10/2011 No gym today but went swimming this morning and took a walk in the afternoon. I am going to give carb cycling a try for a month or so to see what happens. My plan is to reduce my carbs on non-training days to around 100g a day and on training days I will increase them to 200 to 250g...

maintained at 178lb this week, training has been going well but i have been feeling a little sleepy in the early evening so I am taking a few days of training and will resume on wednesday. i have been reading up on over training and i think i may be overdoing it so i will back off a little. no...

19/10/2011 No gym today so taking it easy. Todays diet went well. cals 2710 pro 246 carbs 217 fat 93. Not a lot more to say.

18/10/2011 Diet went well today and my new supply of casein protein arrived so will be having that with cottage cheese as my last meal. I will also have 100g of oats as its a training day. Trained back today and was nearly sick half way through my second set of dead lifts. one arm bent row 3*8...

Ate a lot better today, only had a very small slice of cake whilst visiting my dear old mom. I tried to turn it down but she wouldn't take no for an answer. I'm not sure 140g of steak with broccoli and 20g of brazil nuts was the best idea for my last meal as its not sitting too well at the...

I measured my waist this morning and its starting to creap up a little too high. I'm thinking of lowering my carbs a little and going super strict on my diet. I have been having the odd chock bar here and the odd packet of crisps (french fries) there and its all starting to add up and happen a...

14/10/2011 I will use this thread as a training and diet diary. Diet today went a little crazy as had to buy food at work. Poor planning did indeed lead to poor performance !!! 3070 cal 109 fat 285 carb 240 pro Water 7lt Trained legs and shoulders - heavy day. 3*6 for each movement. Squats Mill...

My workouts are aprox 45 mins to 1 hour long each, four times a week. Total 4 hours a week. I will try to modify my diet for now and if all else fails I may have to resort the the dreaded cardio. I think I get a good cardio benifit from the compouns movements anyway (squats, daedlifts and rows)...

I'm not trying to put on muscle/fat at the same rate, I would like to gain as much muscle as poss whilst keeping the fat gains as low as possible. The diet I listed was based on all meals being made up of the same ratio of pro/carbs/fats. I took my daily macros and divided them into 5 equal...

I don't currently do any cardio. I train 4 times a week for around 45 mins a session. Mainly compound movements with some isolation movements thrown in.

p-mag 50mg a day for 3 weeks. CEL cycle assist 8 caps, fish oils, flax seed oil, milk thistle. I pre-loaded cycle assist for a week prior to starting the p-mag. Post cycle CEL PCT and continued with the cycle assist and Reversitrol v2 for a ai. I only took the p-mag for 3 weeks as the sides were...

I think I understand what you are getting at. 7.00 shake 7.30 oats and protein - I cant eat eggs too often as they give me serious sh*ts and I get a real bad rash a round my a-hole. Like a baby would have a nappy rash. But I can work around that. 10.30 shake 1.00 fish / sweet pot / veg etc. I...