Tom's On a Recomp

[Tom_B]

April 9

Training - Light Pull + Core + Stretch
Reverse BB Lunges - :30RI between legs - *45lbs* (5/5, 5/5) *145lbs* (10/10 , 10/10 , 10/10)
One Arm DB Row - :30RI between arms - *45lbs* (12/12 , 10/10, 9+1shit/9+1 shit)
Straight Arm Pulldown - 1:00RI - *55lbs* (12, 11, 8 DROP *45lbs* 3) *45lbs* (12)
Seated Row to Neck - 1:00RI - *50lbs* (12, 12, 10)
Pull Throughs - *30lbs* 12
DB Bulgarian Squats - *30lbs* 10/10
DB step Ups - *35lbs* 12/12
High Incline DB Curls - *20lbs* (12, 12, 10)
Alternated with ... :45/:45RI
ScareCrows - *20lbs* (12, 12, 12)

Landmines - *BAR + 5lbs* 2 x 30 (15 each side)
superseted with
Stability Ball Planks - 2 x Held for 55 seconds
superseted with
Cable Crunches - *60lbs* 2 x 20

Stretch - Lats, Chest, Back, Rear Delts, Hamstrings, Quads, Glutes,

Good workout. As you can see I was experimenting with some exercises .. just becuase I'm making a new routine soon so I wanted to get a feel for some of them ..



Diet -
Meal 1 - Rolled oats, yogurt, whey, banana
*PWO* Chocolate milk, banana, rolled oats
Meal 2 - CC, whey, strawberries, barley flakes, ezikel sprouted bread, banana, PB
Meal 3 - Oatbran, Broccoli, chicken, olive oil
Meal 4 - Romain/Iceberg Lettuce, Yogurt, apple, tuna, olive oil, fishies
Meal 5 - Romain/Iceberg Lettuce, chicken, chick peas, olive oil
Meal 6 - CC, whey, barley flakes, strawberries, PB , fishies


Macros -
2798 calories
67G fat (9G sat)
335G Carbs (42G fibre not including veggies)
218G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green tea, vinnegar, cinnamon, crystal light, SF gum, Diet Pepsi
Water : 3-4L

K , so weight this week was 144lbs. Gained 2.5lbs.
But .. I gotta remember my Glycogen / water is more filled .. so I think I'm going to have to start measuring progress every two weeks now becuase of the whole depleting / loading thing. But either way I'm reduce Cardio / off day Calories to 2300. So for now on it's going to looks something like ..

Sat - 2300
Sun - 2800
Mon - 2300
Tues - 3100
Wed - 2300
Thurs - 2300
Fri - 2300
Sat - 2300
Sun - 2300
Mon - 4200
Tues - 2700
Wed - 2300
Thurs - 3100
Fri - 2800

Avg over the two weeks - 2644.

Also after this week it'll be week 11 of this routine .. so I'm going to get through next week as well , then probably do a deloading week (get off dieting for the week as well) as it'll be 8 weeks since my last deload. And I've promised myself I'm deloading / resting every 8 weeks for now on. I'm not driving myself into the ground like I always do.
So I need to make a new routine .. I'm going to focus more on Delt / Lats in this routine. And I'm getting out of the 10 - 12 rep range (except for the depletion workouts) , I hate higher rep range stuff. So MAX I'm keeping it at is 8 - 10.

Really tired Not going to school tomorrow, so I'll have the entire day to re work a new routine.
Night everyone!
( Next Sunday = Voodoo which = Liquor which = Next day is FOOD-A-THON)

 

[boilermaker]

Hey Tom
Just getting caught up on your journal.

Couple of suggestions based on experience: Don't dip into your college fund unless it is absolutely necessary. It is important and interest bearing accounts suck later. What is the problem with your ride??? Learn what it is and how to take care of it. You will have cars all your life and it pays you back to know how to look after them.

Choose your college based on what you want and how they treat you. It might seem like your are trying to "get in" but the reality is they are looking for people to accept. You have a lot of things going for you. You are an extremely regimented individual. Most successful people are, too. Use it to your advantage. On applications, they ask about extra things like this. Let them know you beat some personal issues and that you eat a specific number of cals and workout every day. Don't sell yourself short at all Tom. They are looking for people. You can make a case for wherever you want to go!

Also, don't let math dictate any of your choces. If you want to go somewhere and they require math, then just go do it.

Glaad you are feeling better, take it easy, Tom

 

[Tom_B]

Hey Tom
Just getting caught up on your journal.

Couple of suggestions based on experience: Don't dip into your college fund unless it is absolutely necessary. It is important and interest bearing accounts suck later. What is the problem with your ride??? Learn what it is and how to take care of it. You will have cars all your life and it pays you back to know how to look after them.

Choose your college based on what you want and how they treat you. It might seem like your are trying to "get in" but the reality is they are looking for people to accept. You have a lot of things going for you. You are an extremely regimented individual. Most successful people are, too. Use it to your advantage. On applications, they ask about extra things like this. Let them know you beat some personal issues and that you eat a specific number of cals and workout every day. Don't sell yourself short at all Tom. They are looking for people. You can make a case for wherever you want to go!

Also, don't let math dictate any of your choces. If you want to go somewhere and they require math, then just go do it.

Glaad you are feeling better, take it easy, Tom

Hey Steve!
ya If it can be helped I really don't want to dip into the university funds. The problem is un-know .. all that's know is something is 'loose' in the engine. To find out what the problem is / fix it, They would need to tear my car apart and take out the engine , fix the engine then put it back in. That would costs over a thousand dollars. Another option would be to buy a new engine then have that installed .. the new engine would cost a thousand + the labour costs and third option would be to buy a used engine .. but once again the labour costs would put the overal cost into the thousands. .. So basically I'm screwed. And I would think it would be worth it to go out and get a new car .. IF I was going to be driving for all my life. But I'm not ..I hate driving. And after I move to the city I'll definitly not be driving , I'll be sticking ot public transportation.
But I'm not *too* worried about it .. like my family is hardly struggling for money .. at all. We own two houses, five cars, we own two 5,000 dollar TV's, and my dad can very easily take out 10,000 for my teeth.
And becuase we own five cars (and there's only 3 driver's) I might actually just start driving my mom's summer car. My mom and dad own SUV's for the winter and then in summer Dad has a blue stinger corvette (LOL I'd never be allowed driving that) and my mom owns a nice honda. So she might just continue driving her SUV.

For university lol I really don't have a choice. I NEED to go to that school as it's the only one that after I graduate will I be reconginized as a dietitican. But I certainly don't plan on selling myself short

Thanks for all the advice Steve

 

[Tom_B]

New routine ... maybe??? Just an Idea ..

Okay for this routine I want to emphasize My Delts, Lats, and Quads.

Sun - Heavy Shoulder(9)/Quads (6) + Light Lats(4)/Triceps(3) ~ 22 total sets
Mon - Cardio
Tues - Heavy Back(6)/Hamstrings(4) + Light Chest(6)/Biceps(3) ~ 19 total sets
Wed - Cardio
Thurs - Heavy Lats(8)/Quads(6) +Light Shoulders(5)/Triceps(3) ~ 22 total sets
Fri - Heavy Chest(6)/Hamstrings(5) + Light Back(5) / biceps(3) ~ 19 total sets
Sat - OFF

Rest will be anywhere from 90 to 120 seconds probably. (maybe 60 seconds for arm work or other lighter stuff)

Sun - Heavy Shoulder/Quads + Light Lats/Triceps
Squats: 4 sets , 3-5 reps
Seated DB Press : 3 sets , 6-8 reps
Single Leg Squat press: 2 sets , 8-12 reps
DB Upright Row: 3 sets , 10-12 reps
Close Grip Pulldown (or Pullups): 4 sets , 8-10 reps
ScareCrows: 3 sets , 10-12 reps
Tricep Pulldown: 3 sets , 10-12 reps

Tues - Heavy Back/Hamstrings + Light Chest/Biceps
Sumo DL: 4 sets , 3-5 reps
Bent Over BB Rows: 3 sets, 4-6 reps
DB Press: 3 sets, 6-8 reps
Seated Row to neck: 3 sets, 8-10 reps
Incline DB Fly: 3 sets, 10-12 reps
DB Preacher Curls: 3 sets, 8-10 reps

Thurs -Heavy Lats/Quads +Light Shoulders/Triceps
Wide Grip Lat pulldown: 4 sets, 4-6 reps
Single Leg Pres: 4 sets, 10-12 reps
Straight arm Pulldowns: 4 sets, 8-12 reps
Behind Neck Military Press: 3 sets, 8-10 reps
Leg Extensions: 2 sets, 8-10 reps
DB Side lateral Raises: 2 sets, 8-12 reps
CG Bench Press: 3 sets, 6-8 reps

Fri -Heavy Chest/Hamstrings + Light Back / biceps
Reverse BB Lunges: 3 sets, 8-10 reps
Incline Bench Press: 3 sets, 4-6 reps
Seated Cable row: 3 sets, 6-8 reps
Lying Leg Curls / GHR: 2 sets, 10-12 reps
DB Fly: 3 sets, 8-10 reps
One Arm DB Rows: 3 sets, 8-10 reps
BB Curl: 3 sets , 6-8 reps

 

[Tom_B]

O I also forgot to ask (well mostly directed for Emma ) How necessary is it for me to do the depletion workout? Becuase If I could I would perfer to just alter my diet to deplet me and not interfer with my routine ..
Well it's not that I perfer , it's just I'm scared (or possibly overthinking) that maybe doing those depletion workouts are helping burn some LBM? .. or is it the opposite and it's actually helping me retain LBM / lose fat in the bigger scheme of things? Damn me for over thinking things hahaha.

 

[Tom_B]

March 10

Training - Core + Rotator Cuff + Cardio
Landmines - *BAR + 10lbs* 2 x 30 (15 each side)
ss'
Swiss Ball Bridges - 1 x HELD for 1 minute , Stability Plank - 1 x HELD for 1 minute
ss'
Cable Crunches - *60lbs* 1x20 *70lbs* 1x20

DB External Rotations - *10lbs* 4 x 12 (each side)
DB Scaptions - *10lbs* 4 x 12 (each side)

Cardio -
40 minutes of Advanced Cardio Step class
7:30 minutes at 6mph with 4% incline
2:30 minutes at 4.4mph with 4% incline

Brutual cardio workout today. Normally I do Intervals after the step class but this calss was 'advanced' didn't think it would be much different. Well holy crap, I knew I worked up past 150BPM becuase after 15 minutes I was sweating more than what I do after 10 minutes of intervals . I just didn't have it in me to do intervals afterwards.



Diet -
Meal 1 - Oat bran, whey, PB
Meal 2 - Broccoli, chicken, fishies, olive oil, chick peas
Meal 3 - Ezikel sprouted bread, banana, Yogurt, chicken
Meal 4 - Oat bran, CC, strawberries, barley flakes, whey
Meal 5 - Romain/Iceberg Lettuce, tuna, yogurt, olive oil, apple, fishies
Meal 6 - CC, whey, barley flakes, strawberries, PB , fishies, pysllium seed husks


Macros -
2288 calories
59G fat (7G sat)
239G Carbs (37G fibre not including veggies)
201G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green tea, vinnegar, cinnamon, crystal light, SF gum,
Water : 3.5 - 4.5L

Horrible sleep last night. Woke up three times .. STARVING. I was having such bad hunger pains .. one time it took me 20 minutes to get back to sleep. I was about to give in and go upstairs and eat or do something ...
Then just ahd a very lazy day. Just working on my new routine / grocery shopping / talking to marc / reading .. Then that amazing cardio workout. Haven't had that good a session in a long time. I was panting / struggling for breath sooo bad hahaha.

Also .. on a very weird note .. for some reason my senses are 'picking' up. Well .. my sense of Smell / taste is. Like .. some stuff that I couldnt' really smell before or were just 'faint' are becoming really really strong .. and I'm starting to taste food more it's sooo weird, like there's more flavour in everything I eat.
And today when I was watching TV someone on the show started smoking .. and I felt like I could taste / smell the smoke, like it was right beside me. I almost puked, thats how strong it was. I had to turn the channel I was soo queasy. I was soo close to vomitting.

 

[Emma-Leigh]

Tom - just quickly (sneaking on). New routine is sucky ( sorry to be so blunt.... but it is!!).... The routine is very un-even... you are not balancing your muscle groups effectively and you will run into problems.

more specific things:
- Doing heavy DLs the day after squats is silly you goose!! Lower back = ICK! The least you could do is swap Tues and friday....
- You have heavy lats two days after heayy back - and if you were to swap tues and fri (for above) it would just make it worse...
- If you want good results you need to pick one upper body and one lower body area to specialise in (quads for lower... but pick out of lats and delts).
- Then you need to put other muscle groups to 'maintainence' only...

If you want to TRY to do all three (delts, quads and lats) it would look something like:
Sun - Heavy Leg (quad emphesis) and Shoulders + light hammies and Triceps
Mon - Cardio
Tues - Heavy Back (lat focus) + light chest and biceps
Wed - Cardio
Thurs - Heavy Leg (Quad again), shoulders + light hammies and Triceps
Fri - Heavy Back (lat focus again) and biceps + light chest and biceps
Sat - OFF

But I get the feeling you want to keep the 'full body thing' each workout... in which case you might want to do something like this:
Sun - Heavy Leg (quad emphesis) and heavy biceps + light chest
Mon - Cardio
Tues - Heavy Back (lat focus), shoulders + light hammies and triceps
Wed - Cardio
Thurs - Heavy Leg (quad emphesis) + light biceps and chest
Fri - Heavy Back (lat focus again), shoulders and triceps + light hammies
Sat - OFF

Another idea would be to do something like:
Sun - Heavy Leg (quad emphesis) + light chest and arms
Mon - Cardio
Tues - Heavy Back (lat focus) and shoulders + light hammies
Wed - Cardio
Thurs - Heavy Leg (Quad again) + light chest and arms
Fri - Heavy Back (lat focus again) and shoulders + light hammies
Sat - OFF

Simply put - If you still wanted to do a 'heavy hammie' and a 'heavy chest' then you are going to be moving back to a 'nonspecialisation' type thing and you will get less ideal results.... But something like:

Sun - Heavy Leg (quad emphesis) + light shoulders and chest
Mon - Cardio
Tues - Heavy Back (lat focus) and arms + light hammies
Wed - Cardio
Thurs - Heavy Leg (hammies) + light back
Fri - Heavy Shoulders and chest + light quads and arms
Sat - OFF

May work a *little* better than what you have....


ps: will answer the other question later!

 

[BulkMeUp]

Tom - just quickly (sneaking on).

How quickly were you able to type all that out?

 

[BulkMeUp]

Okay for this routine I want to emphasize My Delts, Lats, and Quads.

With 19-22 sets, this rouitne is likely to take 1.5h or more. So you many want to take time into consideration as you go to school after your wo.

 

[Tom_B]

Tom - just quickly (sneaking on). New routine is sucky ( sorry to be so blunt.... but it is!!).... The routine is very un-even... you are not balancing your muscle groups effectively and you will run into problems................

Thanks Emma for doing all that out!!
I've been tryign to figure out ways of doign Shoulders / Lat / Quads all on the same day , becuase I want them on the two higher carb/calorie days I have throughout the week .. it'd be so much easier if I just wanted to emphaisize Shoulders or lats .. but I want both and that's what's causing me trouble.
I appricate all the samples you did up .. but I need something that will allow me to hit Shoulder / lat / quads all on the same day .. if you think the following won't work, then I guess I'm going to have to choose either lats or delts .. arg. I dont' know which one I want/need more ..

Sun - Shoulders + Quads + Lats + Tri (specilization)
Mon - cardio
Tues - Hammies + Chest + back + Bi (maintenance)
Wed - Cardio
Thurs - Shoulders + Quads + Lats + Tri (specilization)
Fri - Hammies + Chest + back + Bi (maintenance)

Quick example
Sun -
Squat Movement: 3-4 sets (3 - 5 reps)
Shoulder Press: 3 sets ( 6 - 8 reps)
A Pulldown (or pull-up): 3 sets (6 - 8 reps) reps reps)
Single leg press movement: 2 - 3 sets ( 8 - 10 reps)
Lateral Delt Movement: 2 sets (8 - 10 reps)
Another Pulldown: 3 sets ( 8 - 10 reps)
Posterior Delt movment: 2 sets ( 8 - 10 reps)
Tricep Stuff : 3 sets ( 6 - 8 reps)

Tues -
Sumo DL: 4 - 5 sets ( 3 -5 reps)
Bench thing : 3 sets ( 3 -5 reps)
Bent over Row: 3 sets ( 3 - 5 reps)
Type of Fly: 3 sets ( 6 - 8 reps)
High Trap row: 3 sets ( 6 - 8 reps)
Bicep Stuff: ( 8 - 10 reps)


ps. I'm alright with doing heavy Squatting and Heavy DLing back to back. I think it's cause I do Sumo DL's and theres a limited ROM compared to conventional style that i"m fine. It's what I've been doing this entire time and it seems to be working / I haven't had a problem with my lower back yet.

With 19-22 sets, this rouitne is likely to take 1.5h or more. So you many want to take time into consideration as you go to school after your wo.

lol that'll only take me around 50 minutes.
42 sets usually takes me around 1 and a half hours to do. hahaha

 

[Tom_B]

April 11

Training - Heavy Push + Stretch
Squats - 1:45RI - *45lbs* 5 *95lbs* 5 *135lbs* 5 *185lbs* 5, 5, 5
Bench press - 2:00RI - *125lbs* 6, 5, 5
YES! got an extra rep on the last set!!
Leg Press - 1:30RI - *450lbs* 6, 6, 5
Incline DB Press - 1:30RI - *40lbs* 8 , 7 , 5
Damn!! lost a rep on 2nd and 3rd set ..
Seated DB Press - 1:45RI - *30lbs* 7, 5, 6
Standing DB Press - *20lbs* 6
CG Bench Press - 1:45RI - *85lbs* 6 *75lbs* 5, 5
85lbs was wobbly, 75lbs was alot better!

+ 4 Pull-ups at the end of the workout.
Wanted to see if I could do them so I could incorporate them into my next split. I can glady say I can now do Pull-ups YES!! hahaha

Stretch - 20 minutes (Chest, Delts, triceps, Quads, Glutes)

Good workout. Except I lost some reps as the workout progressed .. I'm thinking my body is letting me know it's needing a break soon.

Diet -
Meal 1 - Rolled oats, yogurt, whey, banana
*PWO* Chocolate milk, banana, rolled oats
Meal 2 - CC, whey, strawberries, barley flakes, ezikel sprouted bread, banana, PB
Meal 3 - Oatbran, Romain/Iceberg Lettuce, chicken, chick peas, fishies
Meal 4 - Broccoli, chicken, oat bran, fishies
Meal 5 - Romain/Iceberg Lettuce, Yogurt, apple, tuna, fishies
Meal 6 - CC, whey, barley flakes, strawberries, PB , pysllium seed husks


Macros -
3092 calories
57G fat (8G sat)
422G Carbs (57G fibre not including veggies)
227G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green tea, vinnegar, cinnamon, crystal light, SF gum, Diet Pepsi
Water : 3-4L

Tired .. I've spent 3 hours studying for my math test .. and I'm more confused than when I began. I've learnt nothing .. I'm screwed for tomorrow! .. ugh.
Anyways .. getting teeth bleached tomorrow + Tomorrrow starts my depletion At least I get to see Marc ..
Also it's Marc's B-day next weekend .. and I have no clue what to get him!! arg..

 

[BulkMeUp]

Thanks Emma for doing all that out!!
I've been tryign to figure out ways of doign Shoulders / Lat / Quads all on the same day , becuase I want them on the two higher carb/calorie days I have throughout the week .. it'd be so much easier if I just wanted to emphaisize Shoulders or lats .. but I want both and that's what's causing me trouble.

Why dont you change your diet plan to work with your routine? That way they both can be most effective rather than have one that is getting compromised because of the other. That way results will not be optimal.

 

[jaim91]

How did the bleaching go? How did the math go? How did the Marc go?

 

[Emma-Leigh]

I've been tryign to figure out ways of doign Shoulders / Lat / Quads all on the same day , becuase I want them on the two higher carb/calorie days I have throughout the week .. it'd be so much easier if I just wanted to emphaisize Shoulders or lats .. but I want both and that's what's causing me trouble.
I appricate all the samples you did up .. but I need something that will allow me to hit Shoulder / lat / quads all on the same day .. if you think the following won't work, then I guess I'm going to have to choose either lats or delts .. arg. I dont' know which one I want/need more ..

Sun - Shoulders + Quads + Lats + Tri (specilization)
Mon - cardio
Tues - Hammies + Chest + back + Bi (maintenance)
Wed - Cardio
Thurs - Shoulders + Quads + Lats + Tri (specilization)
Fri - Hammies + Chest + back + Bi (maintenance)

Arggg...

Ok... If you want to do all three, what about something like this:
Sun - Shoulders + Quads + Tri (specilization)
Mon - cardio
Tues - Hammies, Chest, back (including some vertical work) + Bi (maintenance)
Wed - Cardio
Thurs - Quads + Lats + bi (specilization)
Fri - Hammies + Chest + shoulders/upper back + tri (maintenance)

That gives you enough work for both shoulders and back (since they will be worked twice a week) and *may* work...

Quick example
Sun -
Squat Movement: 3-4 sets (3 - 5 reps)
Shoulder Press: 3 sets ( 6 - 8 reps)
A Pulldown (or pull-up): 3 sets (6 - 8 reps) reps reps)
Single leg press movement: 2 - 3 sets ( 8 - 10 reps)
Lateral Delt Movement: 2 sets (8 - 10 reps)
Another Pulldown: 3 sets ( 8 - 10 reps)
Posterior Delt movment: 2 sets ( 8 - 10 reps)
Tricep Stuff : 3 sets ( 6 - 8 reps)

Ok - for large muscles pick 3 moves at a MAXIMUM... For small, pick two. You also need to work through the entire rep range (5 to 12).

eg: For Lat/Quad/Tri
Squat - 5 x 5 OR 4 x 6-8
Lat pulls - 5 x 5 OR 4 x 6-8
Leg press - 3 x 8-10
Straight arm pull downs - 3 x 10-12
Leg Ext - 2 x 10-12
Tricep stuff - 2-3 x 5-8 + 1-2 x 10-12

shoulders/quads/bi could be:
Squat - 5 x 5 OR 4 x 6-8
OH Press - 5 x 5 OR 4 x 6-8
Leg press - 3 x 8-10
Lateral raises - 3 x 10-12
Leg Ext - 2 x 10-12
Bicep stuff - 2-3 x 5-8 + 1-2 x 10-12

Tues -
Sumo DL: 4 - 5 sets ( 3 -5 reps)
Bench thing : 3 sets ( 3 -5 reps)
Bent over Row: 3 sets ( 3 - 5 reps)
Type of Fly: 3 sets ( 6 - 8 reps)
High Trap row: 3 sets ( 6 - 8 reps)
Bicep Stuff: ( 8 - 10 reps)

Ok - I would REALLY REALLY suggest you do not do DLs.... REALLY... Not only will you end up overworking your legs (so your specialisation will not be worth it) but even if you say your lower back is fine - if you injure it, you'll be out of action for months. At least reconsider it for the Friday workout...

For 'maintainence' 2-3 sets of 6-8 + 2 sets of 10-12 is all that is needed. Don't work in the 3-5 rep range... That is not the maintainence that I am thinking of.

So something like:
Hammies/Chest/Back/Bi (tues)
Hammie thing 3 x 6-8 (I would consider RDLs)
Bench press 3 x 6-8
BB row 3 x 6-8
hammie curls 2 x 10-12
lat pulls 2 x 10-12
cable fyles 2 x 10-12
Biceps 2 x 10-12

For friday (hammies, back, chest/shoulder, tri)
RDLs or hammie thing 3 x 6-8
Incline press 3 x 6-8
v-bar pull downs (or face pulls) 3 x 6-8
hammie curls 2 x 10-12
Upright reverse cable flyes 2 x 10-12
trap row 2 x 10-12
triceps 2 x 10-12




Also - with your depletion workouts.... If you want to deplete correctly (in only 1 week) - then you sort of do need to do the workouts as I discribed....

And as I previously suggested - I would also cut cals on these days to a lot lower than what you are... Something like:
Sun - 75% maintainence + LSD cardio
Mon - 50-60% maintainence + deplete
Tues - 50-60% maintainence + deplete
Wed - 50-60% maintainence + LSD cardio
Thurs - start carb up in afternoon/night @ ~3g x lean mass in carbs + REST
Fri - carb up @ ~6-7g lean mass in carbs + workout
Sat - maintainence + rest
Sun - 75% maintainence (+/- cardio)


But if you want to do it differently, try it and see if it works....

 

[Tom_B]

April 12

Training - OFF

Diet -
Meal 1 - Yogurt, tuna, Romain/Iceberg Lettuce, olive oil
Meal 2 - walnuts, almonds, chicken
Meal 3 - Yogurt, tuna, Romain/Iceberg Lettuce, olive oil, fishies
Meal 4 - CC,whey, strawberries, pysllium seed husks, PB
Meal 5 - Broccoli, chicken, olive oil, fishies
Meal 6 - CC,whey, strawberries, pysllium seed husks, PB


Macros -
2278 calories
124G fat (12G sat)
87G Carbs (6G fibre not including veggies)
203G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green tea, vinnegar, cinnamon, crystal light, SF gum,
Water : 3.5 - 4.5L

Good day

Adrian - Honestly my calories / cycling is so crazy right now it's hard to keep track of the days as it is I really don't want to add more confusion than needed.
Jaime - Everything went great! Got the bleach on right now .. gonna take 3 weeks to do.
Also I got a sneek peak of what I'm going ot look like with the veeneers .. wow. Like .. wow. That all I can say. That and my Smile is going to be HUGE , like were talking a big Hollywood type smile I can't fuckign wait! I looked soo mcuh better!

 

[Tom_B]

Arggg...

Ok... If you want to do all three, what about something like this:
Sun - Shoulders + Quads + Tri (specilization)
Mon - cardio
Tues - Hammies, Chest, back (including some vertical work) + Bi (maintenance)
Wed - Cardio
Thurs - Quads + Lats + bi (specilization)
Fri - Hammies + Chest + shoulders/upper back + tri (maintenance)

That gives you enough work for both shoulders and back (since they will be worked twice a week) and *may* work...

Thank you Emma. I'm sorry I know your really busy and that must of took alot of time .. I really need to think things through. See I'm not sure how effictive the specilization is going to be becuase where I'm cutting .. not to mention I can't decide on what I want more .. delts of Lats. I want a really good V shape .. I *think* my delts need more priority .. but I'm not 100% sure. Stillg ot two week sbefore finally deciding on something.
thank you once again! You are a life saver ..

Ok - I would REALLY REALLY suggest you do not do DLs.... REALLY... Not only will you end up overworking your legs (so your specialisation will not be worth it) but even if you say your lower back is fine - if you injure it, you'll be out of action for months. At least reconsider it for the Friday workout...

Ok done. I'll stick with RDL, Reverse Lunges, Leg curls and GHR's / Pull - throughs.

And as I previously suggested - I would also cut cals on these days to a lot lower than what you are... Something like:
Sun - 75% maintainence + LSD cardio
Mon - 50-60% maintainence + deplete
Tues - 50-60% maintainence + deplete
Wed - 50-60% maintainence + LSD cardio
Thurs - start carb up in afternoon/night @ ~3g x lean mass in carbs + REST
Fri - carb up @ ~6-7g lean mass in carbs + workout
Sat - maintainence + rest
Sun - 75% maintainence (+/- cardio)

Okay done as well. I screwed today up .. should of done cardio but I did rest. So I'll do the cardio Sunday (It would be Thurs for that example). Also .. um two little last questions.
1 - That's for Refeed .. would cheat week be any different? Mian concern is -> Thurs .. Thurs I'll be drinking so I won't have the 3Gx lean mass in carbs but that won't be a problem as I'm not doign my workout in the morning. It'll be in the afternoon. (also on regular refeed week do I keep the calories really low on this day?)
-> Sat, would I still eat at maintenace?? (remember my cheat day is ALOT of food) and would it be alright to do low intensity cardio?
-> Sun , Can I eat a little lower than 75% maintenance? Or maybe Sun 75% maintenance , then Mon intead of 'getting back to it' do another 75% maintenance calories?
2 - Becuase I'm drastically cutting calories on my refeed / cheat week on the days before , On my normal weeks would you recommend I bring calories back to maintenance level?

Thank you once again. I appreicate it so much.


But if you want to do it differently, try it and see if it works....[/quote]

 

[BulkMeUp]

Adrian - Honestly my calories / cycling is so crazy right now it's hard to keep track of the days as it is I really don't want to add more confusion than needed.

Then dont do such a complicated diet cycle. Do a simple linear diet and cal cycle that. Just what i am presently doing. It is much less confusing. I am finding it very effective on this cut without having to do any complicated diet setup and trying to match the routine with the diet

If you really want to go with the diet plan you have, then work with Emmas routine. Else your results might not be good.

 

[Tom_B]

Then dont do such a complicated diet cycle. Do a simple linear diet and cal cycle that. Just what i am presently doing. It is much less confusing. I am finding it very effective on this cut without having to do any complicated diet setup and trying to match the routine with the diet

If you really want to go with the diet plan you have, then work with Emmas routine. Else your results might not be good.

I would if I could .. but I've stalled. I've never (not even when I was 105lbs) been this lean in my life .. and my bdoy doesn't want to get any leaner, so I need to pull out the big diet tricks if I'm hoping to lean out some more .. so as shitty as it is I gotta give this a shot and see what happens.

I always go with what Emma suggests hahaha.

 

[Tom_B]

April 13

Training - Depletion workout # 1 Red = Second Run through
Leg press - 1:00RI - *230lbs* (12, 12, 12) 1:00RI (12, 12, 12)
Cable Flies - 1:00RI - *10lbs* (10, 10, 10) 1:00RI (12, 12, 12)
Seated Row to Neck - 1:00RI *35lbs* (12, 12, 12) 1:00RI (12, 12, 12)
Lying Leg Curls - 1:00RI - *30lbs* (12, 12, 12) 1:00RI (12, 12, 12)
Straight Arm Pulldowns - 1:00RI - *40lbs* (12, 12) 1:00RI (12, 12)
Lateral Riases - 1:00RI - *10lbs* (12, 12) 1:00RI (12, 12)
BB Curl - 1:00RI - *45lbs* (12, 12) 1:00RI (12, 12)
Away from Pulley Tri Ext. - 1:00RI - *40lbs* (12, 12) 1:00RI (12, 12)

Kill me .. I still have one more to do .. omg not looking forward to tomorrow morning ..

Diet -
Meal 1 - Yogurt, whey, strawberries, rolled oats
*PWO* - Chocolate milk, banana, whey
Meal 2 - CC, strawberries, PB, pysllium seed husks, whey
Meal 3 - Yogurt, tuna, Romain/Iceberg Lettuce, olive oil, fishies
Meal 4 - Romain/Iceberg Lettuce, chicken, olive oil , fishies
Meal 5 - Broccoli, chicken, olive oil, fishies
Meal 6 - CC,whey, pysllium seed husks, PB


Macros -
1764 calories
51G fat (7G sat)
123G Carbs (5G fibre not including veggies)
201G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/strawberry tea, vinnegar, crystal light, SF gum, diet pepsi
Water : 3.5 - 4.5L

I'm so drained .. everyone all day has been telling me how tired I look. Omg and I still have Friday, Saturday and Sunday morning .. becuase I'm going to be so pumped for voo-doo / I'm going ot be drinking Sunday evening I'll give myself energy LOL. then it's monday morning .. MMM
I've already gone out and spent $40 on Candy / Chocolate/ Cookies at Bulk Barn for my cheat day .. and at Bulk Barn that = alot ... it's two huge bag fulls! OMG just thinking of it ..

 

[Tom_B]

March 14

Training - Depletion workout # 2 Red = Second Run through
DB SLDL - 1:00RI - *35lbs* (12, 12, 12) 1:00RI (12, 12, 12)
Incline DB Press - 1:00RI - *25lbs* (10, 10, 10) 1:00RI (12, 12, 12)
WG Lat Pulldown - 1:00RI *75lbs* (12, 12, 12) 1:00RI (12, 12, 12)
Leg Extensions - 1:00RI - *30lbs* (12, 12, 12) 1:00RI (12, 12, 12)
Seated DB Press - 1:00RI - *20lbs* (12, 12) 1:00RI (12, 12)
One Arm DB Rows - 1:00RI - *10lbs* (12, 12) 1:00RI (12, 12)
DB Preacher curls - 1:00RI - *15lbs* (12, 12) 1:00RI (12, 12)
Rope Pulldowns - 1:00RI - *20lbs* (12, 12) 1:00RI (12, 12)

It's over!! omg only one more workout .. and it's cardio. I've decided no cardio for Sunday. Becuase lets see
Extreme lowered calories + cardio + Drinking = loss of LBM
So I'd rather not do the cardio and try minimizing LBM loss (as I would rather put a pound of fat on me instead of losing a pound of LBM. Besides with my calorie level it's impossible for me to put on any fat that night) , besides I'm going ot be dancing for 4 hours .. that can be my cardio.

Diet -
Meal 1 - Yogurt, whey, strawberries, rolled oats
*PWO* - Chocolate milk, banana, whey
Meal 2 - CC, strawberries, PB, pysllium seed husks, whey
Meal 3 - Yogurt, tuna, Romain/Iceberg Lettuce, olive oil, fishies
Meal 4 - Romain/Iceberg Lettuce, chicken, olive oil , fishies
Meal 5 - Broccoli, chicken, olive oil, fishies
Meal 6 - CC,whey, pysllium seed husks, PB


Macros -
1764 calories
51G fat (7G sat)
123G Carbs (5G fibre not including veggies)
201G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/strawberry tea, vinnegar, crystal light, SF gum, diet pepsi
Water : 3.5 - 4.5L


All I did today was lay down and read .. then I had to work from 4 - 8 and thank god somehow I had enough energy to get through till around 7 before I felt like I was going to pass out and by then things had slowed down. Went out and got gas .. then came home and sat on the comp / read some more. It's like a task to walk .. and I've been getting light headed at random points throughout the day .. and breaking into random sweats .
Anyways ..
Next week on Friday is Marcs B-day party , then Saturday is Kerry's B-day.
I'll be drinking for both / being a regular kid enjoying his Boyfriend and one of his closest friends 17th Birthdays (Kerry and Marc love each other, so Kerry is coming to Moncton Friday night for Marc's party then were all heading back to Amherst Saturday for Kerry's.). I'll be doing my deloading week during this time, and I don't plan on really keeping track on Calories, and if I cheat on food or something then so be it. I'm just going to enjoy myself those two days.
PS next saturday marks , me and marc's two month anniversary , which is another reason why i just want to enjoy myself next weekend.

 

[Tom_B]

April 15

Training - Rotator Cuff + Cardio + Core
External Rotations - *10lbs* 4x12 (each side)
DB Scaptions - *10lbs* 4x12 (each side)

Cardio - 55 minutes
5 minutes at 4mph with 5% incline
40 minutes at 4mph with 10% incline
5 minutes at 4.8mph with 0% incline
5 minutes at 4mph with 5% incline

Landmines - *BAR + 10lbs* 1x30 (15 each side) 1x20 (10 each side)
ss'
Ball Planks - 2 x held for 60 secs.
ss'
Cable Crunches - *70lbs* 2 x 20

LAST WORKOUT! THANK GOD!

Diet -
Meal 1 - Yogurt, tuna, Romain/Iceberg Lettuce, banana
Meal 2 - CC, banana, whey
Meal 3 - Yogurt, tuna, Romain/Iceberg Lettuce, almonds, fishies
Meal 4 - Romain/Iceberg Lettuce, chicken, olive oil , fishies
Meal 5 - Broccoli, chicken, olive oil, fishies
Meal 6 - CC,whey,strawberries, PB


Macros -
1734 calories
59G fat (6G sat)
97G Carbs (6G fibre not including veggies)
198G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/strawberry tea, vinnegar, crystal light, SF gum, diet pepsi
Water : 3.5 - 4.5L

Really tired. Weight this morning was 143lbs .. then turned to 143.5lbs don't know, don't care. I'm getting a knew Scale Monday.
I'm tried as hell from the depleting! For some reason though my hunger isn't bad at all .. and I'm really really bloated. Weird ..
The only difference between this depletion and my last one was my calories were higher on the last one. And weirdly enough I lost more weight on the other depletion.
I think my scale is just fucked, and I've been meaning to buy one that does measurments to the .1 of a pound , so just makes sense to buy a new one.
anyways I PROMISE this time around I'm going to try remembering ot bring the camera! LOL tonight i went out and bought some chocolate whiped cream, chocolate chunk chip cookie dough and Caramel apple Cheesecake ... omg there's going to be so much food to eat .. like it's insane. But I'm up for the challend BRING ON THE FOOD!
I won't be posting till either late monday night or tuesday! So Happy Easter everyone!

 

[jaim91]

lol...remember you and corey only finished half a cheesecake last time. lightweight!!!! good luck with everything! and happy anniversary!

 

[Tom_B]

hahah ya but that cheescake was .. chocolate truffle or something like that?? Holy crap .. the only thign that has ever doen me in. I didn't even eat half. It was WAY too rich. I didn't enjoy the taste that much ..
this time I got Caramle apple so we'll see!!

Weight this morning = 141lbs .. and I just figured something out. I can't buy a new scale just yet .. they cost money hahaha a luxoury I don't exactl have right now! HAHAHA! OMG 2 and a half hours and I'm out of here! I'll remember the cam!

 

[BulkMeUp]

Happy Easter and have a good time

 

[jaim91]

Hope you partied hardy at voo doo and are going to food a thon it up today! you deserve it!!!!

 

[Tom_B]

April 16

Training - OFF

Diet -
Meal 1 - yogurt, veggies , tuna
Meal 2- tuna
Meal 3 - tuna
Meal 4 - Chicken , fishies
Meal 5 - 5 coolers


Macros -
esitamted at 1900 cals and 188G carbs

Additionals :
Water : Not enough

OMG .. voodoo = insane.
too much happened to write it all out .. but basically I fondled way too many girls , danced like crazy , then was apart of a brawl that ended with cop cars, ambulances, 1/2 the culb was kicked out (I was the first person to be kicked out .. the bouncer had me in a headlock).
Basically all my friends got in this huge fight with all the moncton black chicks .. it was Amehrst vs. Moncton. IT WAS NUTS! There was the first brawl (that I was thrown out of the club) then a fight in the girls washroom then a second brawl. HOLY fuck. There was like all these black guys that had a plan to jump me and this two WIGGER guys jumped in my face and .. just wow.
I was SOO DRUNK! like I was screaming at everyone. even the bouncers LOL. Somehow I wasn't hit once at all and nothing happened to me hahaha! and all my friends are alright as well! LMAO it was soo funny! (but scary at the same time LOL)
For now on it's only going to be 3 - 4 coolers and no mouthfuls of vodka in the girls washroom

 

[Tom_B]

Mon April 17

Training - Refeed workout
Squats - *45lbs* 5 *135lbs* 5 *175lbs* 5 , 5, 5, 5
alternated with Bench Press with a 1:00 / 2:00 RI
Bench Press - *45lbs* 5 *65lbs* 5 *135lbs* 3 *125lbs* 5 , 5, 41/4 , 31/2 held
WG Lat Pulldown - *130lbs* 5 crap form *120lbs* 5 , 5, 5 4+1cheat rep
Alternated with Seated DB Press with a 1:00/ 2:00RI
Seated DB Press - *30lbs* 8 , 8 , 73/4 held
Lying Leg Curls - *55lbs* 8 , 8 , 7
alternated with Underhand Bent over Rows with a 1:00/1:00RI
Underhand Bent Over BB Rows - *120lbs* 7 , 6, 6
DB Preacher Curls - *20lbs* 12, 11, 9
alternated with Away from Pulley Tri. Ext. with a 1:00/1:00RI
Away from Pulley Tri. ext. *60lbs* 12, 12, 12,

Fuck .. this was an intense workout. Threw up after it.

Diet -
I don't even want to list it all .. basically way to much pointless food that alot was thrown up.
I had SUCH a bad hangover .. like it hurt so bad. And I kept eating and eating .. and then I'd throw up a little. Becuase I was soo dehydrated , when I drank any water I GUZZELED it , I just couldn't not and then I'd get HORRIBEL stomach cramps .. couldn't even stand upright and then I'd vomitt just a little bit.
UGH .. so bad. For now on there will be NO more Food-a-thons! It's pointless and painful. I dont' even enjoy my treats becuase I'm trying to eat so much of it while keeping it down cause I'm so hungover! So for now on , drinking will happen whenver I'll factor it into my routine. I'll keep up the whole depleting and refeed thing and I'll incorporate Cheat MEALS (not entire days).


Macros -
estimated at .. hm probably 10, 000 calories. Not even joking I ate so much. And it wsan't like eat then throw up directly afterwards .. it was more like eat .. hold everything down for a solid 2 hours then throw up a little tiny bit.

Additionals :
Water : Not enough once again , I was sooo dehyrated the entire day.

The day was full of food, sleep , vomitting, sleep , food , vomitting, food , vomitting , workout , vomit , food , food, vomit, food , vomit, food BED.
Hurt soo bad

 

[BulkMeUp]

glad nothing untoward happened.

For now on it's only going to be 3 - 4 coolers and no mouthfuls of vodka

Hasnt that been the plan for the past few times now?

Yep, an you know what we all think about binge eating and/or drinking .. Oh well... lesson learnt .. again!

 

[jaim91]

Why don't you just use a little self control next time? lol...eat a little bit of everything you want, e.g. half a roll of raw cookie dough, one piece of cheese cake, one pretzel...

 

[Tom_B]

April 18

Training - OFF

Diet -
Meal 1 - oatbran , CC, whey, strawberries, barley flakes
Meal 2 - oatbran , fishies, yogurt, whey
Meal 3 - ezikel sprouted bread, strawberries, PB, chicken
Meal 4 - yogurt, apple, tuna, olive oil, fishies
Meal 5 - chicken, chick peas, fishies
Meal 6 - CC,whey,strawberries, PB, barley flakes


Macros -
2217 calories
55G fat (6G sat)
223G Carbs (34G fibre not including veggies)
206G Protein

Additionals : Nothing
Water : 4L

My entire body hurts. Espically my throat .. omg I can't even swallow without it hurting. My stomach is in such bad cramps. No way I could eat veggies today .. I just managed to eat that much .. my head is throbing so bad right now, I'm freezing and just feeling really weak / light headed .. all my family has a fever. And I'm not sure If I'm sick or if all the vomitting yesterday fucked over my body.
Anywasy I need sleep .. I'm going to attempt cardio tomorrow morning .. intervals. If I can't I'll do incline walking ..
omg I feel liek utter shit .. like holy fuck , what's wrong with me?? There will be no more copious amount of eating while hung over .. not worth it.