Glad to hear that your strength is cooperating well 
Look forward to hearing more about it.
Look forward to hearing more about it.
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- Thread starter Robboe
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Not usually - there's usually a good 1.5-2hrs between my last meal and training. And whatever that is, is whatever i have scheduled to next eat on my meal plan.
I sip a whey/malto combo as i train though. It's no different to drinking water as i train, i've found.
I sip a whey/malto combo as i train though. It's no different to drinking water as i train, i've found.
Refeed went well. Yesterday, i did some cardiovascular work also - 15 minutes intervals on the bike, 10 minutes on the stepper and 10 minutes fast paced walking on the tready.
For anyone curious, my current bodyweight is around the 210lbs mark (next weigh in is sunday) and my current numbers are:
220C
310P
55F
So about 2600kcals, or about 12kcals/lb. This sunday will be a high carb day, but probably not a refeed per se. It's the last week of this cutting comp with Steve, but regardless, i'm putting my carbs up to about 240-250 for next week. The LG is going well, but seems to be giving me bad gas.
Today trained back, again an early session about an hour after breakfast/coffee.
Summary:
Back: 9 sets.
Traps: 2 sets.
No deads today, going to save my lower back for leg day.
For anyone curious, my current bodyweight is around the 210lbs mark (next weigh in is sunday) and my current numbers are:
220C
310P
55F
So about 2600kcals, or about 12kcals/lb. This sunday will be a high carb day, but probably not a refeed per se. It's the last week of this cutting comp with Steve, but regardless, i'm putting my carbs up to about 240-250 for next week. The LG is going well, but seems to be giving me bad gas.
Today trained back, again an early session about an hour after breakfast/coffee.
Summary:
Back: 9 sets.
Traps: 2 sets.
No deads today, going to save my lower back for leg day.
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TCD said:
lol, i can definitely relate to the bad gas although i'm not taking an LG but i'm eating probably 1300 kcals more than you as of right now.
what type of diet are you following rob? anything specific or just your average cal deficit with refeeds?
Just carbs, protein and fat.
It's nothing particularly special. I don't do low carb, so this works fine. Basically, when i cut i eat what i eat when i bulk, but in lesser quantity. I've been been a big fat proponent and as long as i'm getting my 8 fish oil caps, and fat in other places to gently slow digestion and give me a bit sateity i don't really care.
It's nothing particularly special. I don't do low carb, so this works fine. Basically, when i cut i eat what i eat when i bulk, but in lesser quantity. I've been been a big fat proponent and as long as i'm getting my 8 fish oil caps, and fat in other places to gently slow digestion and give me a bit sateity i don't really care.
The Mass seems to really be good for my workouts. I've not had a meagre one this week and i'm PCT recall. My workouts are like i've never stopped the 1AD. Maybe next week will be different, we shall see. I don't weigh in tomorrow, so i can't pass comment on the lean gain aspect yet. Plus it's only been 1 week. After 2-3 weeks i'll be able to give a more thorough assessment.
Today was chest and biceps. Did incline flyes again without any delt pain which is fantastic. I've really missed this movement.
Workout summary:
Chest: 8 sets.
Biceps: 6 sets.
Calves 2 sets.
Today was chest and biceps. Did incline flyes again without any delt pain which is fantastic. I've really missed this movement.
Workout summary:
Chest: 8 sets.
Biceps: 6 sets.
Calves 2 sets.
Yesterday was a day of complete rest. It was also a very high carb day - not a "refeed", i ate all my meals as usual only with much higher carb intakes (and carbs with every meal). I over did it a bit with the sodium though, cause today i was/am bloated to Steve-like proportions. I actually had to cut my workout 2 sets short because i was feeling a bit sick in the gym. Strength was definately there though.
Workout Summary:
Quads: 6 sets (would have been 8).
Hams: 4 sets.
My car is in the garage today too so i had to walk to and from the gym like a peasant.
Workout Summary:
Quads: 6 sets (would have been 8).
Hams: 4 sets.
My car is in the garage today too so i had to walk to and from the gym like a peasant.
TCD said:
Amazing progress.... Looking Lean.
Put up a link, I wanna see.
Cheers Iain. Much appreciated.
Rock - www.avantlabs.com - go to the forums and then to members pics at the bottom. It's called The Great Cut and was started by Twin Peak. You can see all competitors photos from week one every two weeks through to week 8 (and then my newly updated week 11).
Rock - www.avantlabs.com - go to the forums and then to members pics at the bottom. It's called The Great Cut and was started by Twin Peak. You can see all competitors photos from week one every two weeks through to week 8 (and then my newly updated week 11).
Slept in a little today, which was partly cause i woke up at 6am needing the toilet and then foolishly went back to bed. Todays workout was great, but progression on my heavier weights in my first sets affected my subsequent sets on the same exercises so i didn't get as many reps, but it's all good.
Workout Summary:
Delts: 6 sets
Triceps: 5 sets
Some abs and calves also.
My weight today was 15st 2.5lbs (212.5lbs), but i'm probably still holding from the high carb day on Sunday.
Workout Summary:
Delts: 6 sets
Triceps: 5 sets
Some abs and calves also.
My weight today was 15st 2.5lbs (212.5lbs), but i'm probably still holding from the high carb day on Sunday.
TCD said:
Ok, here's something a little strange:
Sunday morning i was 210.5lbs, Sunday was a high carb day so monday morning i was 218lbs, on tuesday i was 212.5lbs (as the quote states), then wednesday i was 214lbs and today i am 213.5lbs. There's only so much cell volumising the LG mass can achieve and i've been using it for almost a fortnight now so maybe the lean gain claims could be true. I'm not saying anything for definite just yet, and even tho i upped my carbs by about 10g per day, i've gone from dropping weight consistently to adding weight without a major change in diet (+10g CHO).
Trained back today. The BB rows and cable pullovers killed me so my latter exercises weren't as strong, but still productive none the less.
Workout Summary:
Back: 8 sets.
Traps: 3 sets.
No calves today, was too tired and i wanted tog et away to get food down me as i'm doing a job for a mate tonight so i'll be out the house and in a bar down in Yarm for several hours. I'll probs take a protein shake (casein, whey, egg whites, pyslium husk, vinegar) that i'll drink half after the hour drive there (between 6-7pm) and then the other half when we get out the bar (about 11ish) so by the time i get home around midnight i can go straight to bed. I gotta be up early tomorow cause it's Good Friday and the gym shuts at 1pm.
Any comments on the weight change are welcome.
I take measurements on Sunday with my last pics for this comp, Iain, so you'll know for definate by then.
Like i said a couple of days ago, i look "fuller", like the LG volumising effect was taking grip, so may just be that. We shall see.
Like i said a couple of days ago, i look "fuller", like the LG volumising effect was taking grip, so may just be that. We shall see.
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TCD said:
maybe some extra sodium here and there? only thing i can really think of, but if you say you are looking fuller instead of smoother it can only be a good thing.
look forward to end of the comp. is jodi still the judge?
Damn man, that's some awesome progress!!! Holy Crap!TCD said:
PreMier said:
Good friday is a day in the easter calendar - the day Jesus gets crucified or something. Basically, it's a bank holiday over here so acts like a Sunday - even though a lot of people it affects aren't actually Christian or catholic (or islamic etc..)
I decided to take measurements every 2 weeks with the photo checkpoints is all, so i'm sticking to that.
Yanick said:
Usually i'd agree with the sodium comment, but like i said, my diet has remained effectively unchanged.
I think Jodi is the judge yes. With this weekend being the good friday/easter sunday bank holiday weekend, i may have problems getting my pics taken when i look semi-decent as i have a mate coming down from scotland i'll be with most of sunday and a mate coming up from leeds i'll be with most of saturday. I was hoping to have a (slightly) higher carb day in somewhere too.
Last night was a lot easier than i was expecting. Took the wrong turn on the way home though and ended up heading South rather than my desired direction of North. After about 30 miles out my way and kinda knowing in the back of my head i was heading in the wrong way, i turned around and headed back the right way, so didn't get in till about 1am.
Got up today at 8am, felt great. There's been a real climate change this past week and a half and my mood has really been impacted significantly. I like getting up early now and getting stuff done. I love this feeling.
The gym was packed as expected, even at 9am, so had to change some exercises as equipement was being used. Didn't progress on the first set of my first exercise (incline smith press), but the rest of them did, so happy i am.
Workout Summary:
Chest: 9 sets.
Biceps: 6 sets.
Calves: 3 sets.
Weight today was 15st 2lbs (212lbs), so even though it's been all over this week, it's still never went under this weight, and considering last Sunday i was 210.5, this is apparently 1.5lbs weight gained from an extra 10g carbs per day. Theoretically, my calories are still in deficit too. It is because of this, that either tomorrow or sunday i'll have a higher carb day. Nothing huge, just extra carbs with certain meals. I wanna push my carbs from the current 230g/day to about 300-350g for one day. The day after that i'll be back down to 230g/day. Because of this, i'll have to have my final comp pics taken on monday or tuesday cause i'll probably look smooth the day after.
Got up today at 8am, felt great. There's been a real climate change this past week and a half and my mood has really been impacted significantly. I like getting up early now and getting stuff done. I love this feeling.
The gym was packed as expected, even at 9am, so had to change some exercises as equipement was being used. Didn't progress on the first set of my first exercise (incline smith press), but the rest of them did, so happy i am.
Workout Summary:
Chest: 9 sets.
Biceps: 6 sets.
Calves: 3 sets.
Weight today was 15st 2lbs (212lbs), so even though it's been all over this week, it's still never went under this weight, and considering last Sunday i was 210.5, this is apparently 1.5lbs weight gained from an extra 10g carbs per day. Theoretically, my calories are still in deficit too. It is because of this, that either tomorrow or sunday i'll have a higher carb day. Nothing huge, just extra carbs with certain meals. I wanna push my carbs from the current 230g/day to about 300-350g for one day. The day after that i'll be back down to 230g/day. Because of this, i'll have to have my final comp pics taken on monday or tuesday cause i'll probably look smooth the day after.
