Tom's On a Recomp

[Tom_B]

Feb 20

Training - Rotator Cuff + Core + Cardio
30 minutes of step class
10 mins at 9mph with 1%incline
7 minutes at 4mph with 1%incline

Good workout.
I jsut wish I had time to stretch .. espically my legs. Omg they need it really bad .. hopefully i'll get some time tomorrow.

Diet -
Meal 1 - chick peas, pot barley, chicken, tuna, olive oil, romain/iceberg lettuce
Meal 2 - Chicken
Meal 3 - chicken, yogurt, whey, romain/iceberg lettuce, apple, almonds
Meal 4 - oatbran, chicken, broccoli , olive oil
Meal 5 - Ezikel sprouted bread, banana, strawberries, yogurt, whey
*workout*
Meal 6 - CC, barley flakes, whey, oatbran, strawberries
Meal 7 - CC, PB, whey, barley flakes

Macros -
2693 calories
72G fat (9G sat)
264G Carbs (40G fibre - not including veggies)
249G Protein

Additionals - SF vanilla/maple syrup, Sugar/Salt substitute, Green/strawberry tea, crystal light, cinnamon, vinnegar
Water - 3-4L

Really tired once again today .. high carbs tomorrow .. yummy oatbran
Had to take car into the shop today .. then i have to take it into the body shop tomorrow. ACK.

 

[Tom_B]

Feb 21

Training - Heavy Push + Intervals
Squats -1:45RI - *45lbs* 5, *95lbs* 5, *135lbs* 5 *200lbs* 3 (wide) 3(shoulder) 3(narrow)
Bench Press - 1:45RI - *140lbs* 3 , 2 +negative portion
Leg Press - 1:30RI - *420lbs* 6, 6,
Incline DB Press - 1:30RI - *45lbs* 0 4 , 3 *40lbs* 6
Seated DB press - 1:45RI - *35lbs* 3 *30lbs* 6, 5
CG Bench Press - 1:45RI - *105lbs* 3 *100lbs* 5, 4

Intervals
:30 at 4.8mph
:30 at 5.5mph
:30 at 6.9mph
:30 at 11mph with 1% incline
7 minutes of intervals 30 at 4mph intervaled with :30 at 11mph with 1% incline)
:30 at 6.9mph
:30 at 5.5mph
5 minutes at 4mph with 1% incline

Ack .. mixed workout. I squated 200lbs today yay. But .. for the first two sets I felt it in my lower back, so I'm not increasing next week. FINALLY hit 3 reps with 140lbs was SOO happy about that .. but becuase of it .. I think it fucked up the rest of my workout. Strength was down for everything else (except leg press , whcih is why I think it was the bench ..) It really depressed me .. and although I know this is not the case it made me feel shitty and like my workout meant nothing ..

Anyways .. hopefully strength will be back up there next week. Will try to hit the weights I was suppos to hit today.


Diet -
Meal 1 - yogurt, whey, oats, strawberries, banana
*PWO* skim milk powder, oats, banana , whey
Meal 2 - CC, PB, ezikel sprotued bread, strawberries, barley flakes, whey
Meal 3 - Chick peas, pot barley, chicken, romain lettuce, iceberg lettuce
Meal 4 - oatbran, chicken, broccoli
Meal 5 - Apple, iceberg lettuce, yogurt, tuna
Meal 6 - CC, PB, barley flakes, whey

Macros -
3208 calories
50G fat (7G sat)
438G Carbs (61G fibre - not including veggies and pysillium)
253G Protein

Additionals - SF maple/vanillia syrup, Salt / Sugar substitute, Green/strawberry tea, cinnamon, vinnegar,
Water - 3-4L

Well .. skipping english again this afternoon to get my car in the shop once again. Man .. whoever did up my schedule and made it so I had Advanced math and physics in the morning and an off class and english in the afternoon, what were they thinking?! ... my mornings are soo hard / stressful so when I come home for my off class .. it's so hard to go back for english becuase it's such a bullshit course.
Well .. at least I get some of my homeowork done when I skip

 

[Tom_B]

OMG
The unthinkable has happened ..
I have a date with a boy this saturday : Someone I really like too.

 

[Emma-Leigh]

When I got the light headedness the first time in the gym (when it hit REALLY bad) it was pretty cold .. as it was first thing AM .. but the second time in the restaurant it was hotter .. like not BOILING hot but right to the point where your ABOUT to sweat.

Hmmm... It could be blood pressure related or blood sugar related... Lows of either will cause light-headedness....

Keep an eye on it and see if anything in particular makes it worse (eg: low carb days? not drinking enough water? Days when you have more salt or less salt etc etc).

For some reason I'm always more vascular at night doesn't matter what the weather is like. I'm most vascular right before bed after I've eating my CC mix. Weird.

Could be related to the sodium in the cheese... or it could be due to increases thermogenesis from the food leading to increased peripheral circulation in order to disapate the heat generated from this??

I'm gonna play it out another week .. see if it happens again (or anything else). And if it does then I'll have to switch some things up for sure ..

How has it been so far this week?

It's just .. my energy has been so down lately. Like .. I'm sorta fine when walking around / doing something but the moment i sit .. it's like my body just sinks into the chair or bed and I jsut want to sleep.

Hmmm.. Do you think it is because you have not had a proper break for about 4 months?!

You need to work on your recovery Tom - you didn't even do a proper de-loading week!! You are going to feel like butt-fluff!! You are:
1. dieting
2. not sleeping a lot
3. training hard without adequate de-loading or periodisation
4. working
5. going to school
6. not recovering properly - no scheduled recovery activities
7. at a low BF%


What do you expect? That you would be a ball of energy?!




Ohhh... and a date!! Do tell!!??!! Who? Where? When? Why? What?

 

[Tom_B]

Hmmm... It could be blood pressure related or blood sugar related... Lows of either will cause light-headedness....

... ack I hope not.
Maybe it could just be lack of sleep and doing to much? .. *fingers crossed*

Keep an eye on it and see if anything in particular makes it worse (eg: low carb days? not drinking enough water? Days when you have more salt or less salt etc etc).

Ok will do, thanks!

How has it been so far this week?

So far so good -> this mornign while doing my BB ab rollouts I thought it was gonan hit again but it lasted for a split second, like barley even noticable.

Hmmm.. Do you think it is because you have not had a proper break for about 4 months?!

You need to work on your recovery Tom - you didn't even do a proper de-loading week!! You are going to feel like butt-fluff!! You are:
1. dieting
2. not sleeping a lot
3. training hard without adequate de-loading or periodisation
4. working
5. going to school
6. not recovering properly - no scheduled recovery activities
7. at a low BF%


What do you expect? That you would be a ball of energy?!

LOL! It all makes sense!
I'm really hopign my upcomign week completely off of everything will help with things! .. I've been getting the 'omg you look tired comments' everyday lately. Even when I don't particallary feel all 'that tired' . Not good

Ohhh... and a date!! Do tell!!??!! Who? Where? When? Why? What?

Ok .. You know that Marc guy that was at not the last voo-doo but the one before that? The one that was going out with Ed .. well .. him and Ed broke up. And recently (like the last month or so) I've been hanging out alot with him and Danika and getting to know him better .. and well .. it's a big long story involving having me having a fake date with Tina(his friend) to see date movie and then ditching and lying to Tina so I could go on a fake date to date movie with marc and then marc having ot lie to luc about it so if him and Tina talk they won't know what's happening. So our 'fake' date to date movie turned into a real date officaly last night I liked him for a bit now, I'm mean he's gay, I think he's hot, he has an AMAZING personality (most importantly), what's not to like? I was just scared to admitt it .. becuase he was still seeing Ed. And after they broke up I just wasn't sure if he would like me .. so if I didnt' admitt it to myself rejection couldn't happen -> but .. I *guess* I've been flirting with him for a bit (LOL that's what everyone says .. I didn't even notice!) and he was flirting back. Hahaha .. now that I think about it ... him taking my hands and warmign them up for me when I would get cold (my hands would start turning purple not even joking .. I get cold so easily) or talking about how before voo-doo were gonna do body shots, or when I stay at his house he's gonna give me sex hair hahaha.
But anyways Long story short I can't wait for This saturday!!
Heading up earlier in the day to his house .. gonna pick him up were gonna get some starbucks : shop around the mall then back to his house for a movie or two as his parents will be gone to Halifax and then out to see Date movie!

 

[BulkMeUp]

Congrats on the squats pr

I think you should try and use regular salt on your food for a few days and see how things go. Do this on the days where you did the similar school/gym/work stuff and see if it makes a diff.

I dont know how you two look vascular at night. At night, I look like i swallowed a whole watermelon!

Totally agree with Emma about not deloading and preodising properly.

Woo hoo! so you are off to your next conquest!

 

[Tom_B]

Congrats on the squats pr

I think you should try and use regular salt on your food for a few days and see how things go. Do this on the days where you did the similar school/gym/work stuff and see if it makes a diff.

I dont know how you two look vascular at night. At night, I look like i swallowed a whole watermelon!

Totally agree with Emma about not deloading and preodising properly.

Woo hoo! so you are off to your next conquest!

Thanks Adrian
I don't think Salts an issue .. if anything theres too much salt in my diet I eat 500G of CC a day .. that around 2000mg of salt right there!! LOL -> not to mention my dad salts my chicken when he cooks it and my chick peas (and possibly tuna) are packed in salt water! hahah

I know .. I need a break. Badly. Today .. with the lower carbs I've had No energy whatsoever .. when I'm sitting it feels like I'm just being pulled into the ground .. and when I stand to walk around it's 100x worse and my legs .. my poor legs. Ugh .. High carbs tomorrow -> I think also food-a-thon will help things. If they dont' get me in by the end of march for my surgery then fuck it and I'm taking a break. I need it. No question.

 

[Tom_B]

Feb 22

Training - Rotator cuff + Abs + Cardio
5 minutes at 4mph with 1% incline
35 minutes at 8mph with 1% incline
10 minutes at 4mph with 1% incline

Diet -
Meal 1 - yogurt, whey, oats, strawberries
*workout*
Meal 2 - CC, barley flakes, whey, banana
Meal 3 - oatbran, whey, yogurt, olive oil, almonds, iceberg/romain lettuce, chicken
Meal 4 - apple, tuna, yogurt, whey, olive oil, walnuts, iceberg/romain lettuce
Meal 5 - Broccoli, chicken, olive oil
Meal 6 - CC, whey, barley flakes, PB

Macros -
2701 calories
101G fat (12G sat)
192G Carbs (24G fibre - not including veggies)
256G Protein

Additionals - SF maple/vanillia syrup, Salt / Sugar substitute, Green/strawberry tea, cinnamon, vinnegar, lemon juice
Water - 3-4L

TIRED!
School .. omg don't even want to start ..
Dentists are being fuckers. What turned into a 'O all I need is your moldings then I can do the surgery next week' has turned into a (ming you after he got my molding for 2 weeks now) 'O well I need to meet up with the other doctor in person first' .. UGH! I todl them aroudn a certain date I want it Fri. March 17 . .there gonna try there best

Talked alot with Marc :

O and I'll now be taking *some ballet. ya I know.
I went to pick up my sister from ballet and the teacher women stared at me and started eyeing me up and down and asked me how old I was, if I've ever danced before etc. etc. She then told me she has no male dancers and would like me to help her for a piece with her PROFESSIONAL (girls around 17 - 18 who go off to winnipeg for this stuff). She said I could give it a shot .. see hwo I do. I need ot be 'elegant' and 'magestic' and I need to be 'serious' and able to 'flow' . ACK. Hopefully i can do it .. gonan try it out next Wednesday. Hey . .the way I see it basically I get to try ballet .. for free why not?

.... but .. o god.
The thought of me doign ballet ..
- ahh this shall be comical.

 

[Luke95]

101G fat (12G sat)

That's quite a feat! only 10% sat fats


Holy protein. x2 as much as me

 

[BulkMeUp]

Talked alot with Marc :

so you stole him from Ed.

Hey . .the way I see it basically I get to try ballet .. for free why not?

wow! you are turning into a regular dancing queen! i still remember the day where getting you to go on the floor was worse than pulling teeth!

But hey, if it is free (and they dont come up with a different story later). then why not give it a try! You only live once

 

[Tom_B]

That's quite a feat! only 10% sat fats
Holy protein. x2 as much as me

Luke!! Hey dont' be such a stranger around here!
LOL ya .. the wonders of olive oil. Want to keep my protein high hopefully stop some muscle loss .. seems to be working

so you stole him from Ed.

LOL .. well they broke up around 2 weeks ago .. but before that it was just going downhill. I was talking to him right before Valentines and apparently before that they didn't see each other for 3 weeks. Dont' know exactly what happened .. but I don't care. From Past experience Ed's just a prick

wow! you are turning into a regular dancing queen! i still remember the day where getting you to go on the floor was worse than pulling teeth!

But hey, if it is free (and they dont come up with a different story later). then why not give it a try! You only live once

LOL that was SOO funny!! me and my little umberlla! BAHAHA.
I don't think they'd come up with another story later. Cause I asked how much it would be and her jaw droped and she went no I'm not asking for money! This would be you helping me! hahaha

 

[Tom_B]

Feb 23

Training - Heavy Pull + Stretch
Sumo DL - 1:45RI - *45lbs* 5, *95lbs* 5 *135lbs* 5 *205lbs* 3, 3, 3
Underhand BB Row - 1:30RI - *145lbs* 6, 6, 6
WG Lat Pulldown - 1:30RI - * 6, 6, 6, 5 + 1 VERY close cheat rep
Lying Leg Curl - *70lbs* 5, 4, +1 'cheat' rep *50lbs* 6
ss'
Seated Cable Curl - *120lbs* 6, 6, *90lbs* 6
BB Curl - 1:45RI - *80lbs* 6 , 4 1/2 , 4

Stretch
Stretched for around 20 minutes today .. needed to. Espically in my legs. Might do a bit more tonight.

Overall good workout. Didn't increase the sumo DL's becuase of the lower back from the squats on Tues. Starting to regret it though becuase I had no problem whatsoever with them.


Diet -
Meal 1 - yogurt, whey, oats, strawberries,
*PWO* skim milk powder, oats, banana , whey
Meal 2 - CC, PB, ezikel sprotued bread, strawberries, banana barley flakes, whey
Meal 3 - Chick peas, pot barley, chicken, romain lettuce, iceberg lettuce
Meal 4 - oatbran, chicken, broccoli
Meal 5 - Apple, iceberg lettuce, yogurt, tuna
Meal 6 - CC, PB, barley flakes, whey

Macros -
3208 calories
50G fat (7G sat)
438G Carbs (61G fibre - not including veggies and pysillium)
253G Protein

Additionals - SF maple/vanillia syrup, Salt / Sugar substitute, Green/strawberry tea, cinnamon, vinnegar,
Water - 3-4L

SOOO tired. My head has been iffy all day too. It feels liek I'm about to get that 'light headedness' feeling but doesn't fully come on. Anyways .. NO SCHOOL tomorrow. That means I get to sleep in and will have plenty of time to stretch tomorrow! (my legs feel like death at some points throughout the day! .. but hey it's worth it as I'm seeing good results in them). Also no school tomorrow means -> Wake up , gym lazy day .. have to work 4-8 then bed and .. IT'S SATURDAY! ... I'm soo excitied. Like .. I'm smiling non stop hahaha. I really like him .. I hope things go well. And unlike every other guy (haha the total of 2 !) I've known him for over a month now.

12 DAY TILL FOOD A THON!!
I'm viewing this day as a type of 'saviour' something that's just gonna BOOST my energy and make me feel alot better. hahaha probably will have the opposite effect and make me even more tired / drowsy and will leave me will an icky bloated pudgy feeling for a good week or two.

 

[BulkMeUp]

. From Past experience Ed's just a prick

Ya, he is going to go thru life being a miserable prick!

LOL that was SOO funny!! me and my little umberlla! BAHAHA.

I know i told you to bring it along incase it rained on your way home. Oh well, better safe than sorry.

 

[jaim91]

How much will the food a thon set you back if you do consume all the food you said you would in that one day? Wouldn't it make more sense (in terms of boosting your energy), to just have a few more grams of carbs every day of the regular week?

 

[Emma-Leigh]

Hey Tom... Sorry I have disappeared over the last few days. I have been super busy ( it is my lunch break at the moment so I really should not be here now either... ).

G'ah - seems I have missed a lot again! But it sounds like you are really liking your new 'buddy'! You have to tell us all about how it goes... Just be careful ok! (**emma puts on mum hat again**).... And he better be good to you! Or else!!




And YAY for food-a-thon!! You will also have to tell us all about this too... And pictures! I want piccies of the food! Lots of them! LOL


You REALLY need to make sure have a good rest soon too tom... Your body will not 'hang on' for too much longer... A deloading week - 2 light full body workouts and 2 light cardio sessions is all it will take to help you out. If you leave it too long, you risk needing a lot longer/more rest than this. So be sensible and do it sooner rather than later ok.

 

[Tom_B]

I know i told you to bring it along incase it rained on your way home. Oh well, better safe than sorry.

LMAO that was soo funny! O well it made a good accesory to swing while dancing!! (did I swing it?? hahah I think I did but I was just a *little* drunk LOL)

How much will the food a thon set you back if you do consume all the food you said you would in that one day? Wouldn't it make more sense (in terms of boosting your energy), to just have a few more grams of carbs every day of the regular week?

Honestly no clue how much it'll set me back. Probably not alot and ultimatly it could help me more by acting as sort of a 'refeed'. The reason this would make more sense than adding a couple of more carbs throughout the couple of days is becuase I need a MASSIVE amount in that one day as a refeed. I want to spill over ..

 

[Tom_B]

Hey Tom... Sorry I have disappeared over the last few days. I have been super busy ( it is my lunch break at the moment so I really should not be here now either... ).

hahah you naughty girl LMAO sooo sneaky
LOL don't worry I know your a very busy lady!

G'ah - seems I have missed a lot again! But it sounds like you are really liking your new 'buddy'! You have to tell us all about how it goes... Just be careful ok! (**emma puts on mum hat again**).... And he better be good to you! Or else!!

hahaha Thanks Emma! Our dates tomorrow LOL -> even though we've known each other for like over a month now! hahaha so much wasted time .. were soo excited.
ONE MORE DAY!! :

And YAY for food-a-thon!! You will also have to tell us all about this too... And pictures! I want piccies of the food! Lots of them! LOL

LOL don't worry I plan on taking pictures of EVERY SINGLE food item I eat! I'm trying to steal my dad's digi for the occasion LOL

You REALLY need to make sure have a good rest soon too tom... Your body will not 'hang on' for too much longer... A deloading week - 2 light full body workouts and 2 light cardio sessions is all it will take to help you out. If you leave it too long, you risk needing a lot longer/more rest than this. So be sensible and do it sooner rather than later ok.

I know .. I'm just so scared. Becuase I'm seein good results ..
And I'm scared if I take my break now .. that I'm just going ot have to take another break of being bed riden and doing NOTHING for a week , within the next 3 weeks or so .. and two breaks + booze + food-a-ton all within a short time frame won't go too well

But god .. last night .. head really hurt.
And so far today .. all throughout my workout I was getting lightheaded. Espically towards the end of my sets .. this is getting ridicolus.
I thought of something though. This started after I added strawberries to my pre workout instead of bananas?? .. I don't know. I'm just going to try getting through the next month .. I think I can do it. Then no MATTER WHAT theres going to be a break.

 

[Tom_B]

Feb 24

Training - Light Push + Core
Single Leg Press - :45RI - *90lbs* 5/5 *260lbs* 11/11 , 11/11, 11/11, 11/11
DB Fly - 1:00RI - *35lbs* 11 , 10, 8 + 1 shit rep DROP *20lbs* 10
Leg Extensions - 1:00RI - *70lbs* 12, 11 3/4
Decline dB Fly - 1:30RI - *25lbs* 12, 12, -1:15RI - 11
DB Side Lateral Raise - *15lbs* 10, 9 *12lbs* 10
ss'
Lying One Arm Tricep Ext. - *25lbs* 8/8, 7/7 *20lbs* 11/11

Good workout .. considering.
Pratically every single set I got very light headed .. got really bad on the third set for the Leg press. Hence the longer RI's on the Decline DB Fly. I just couldn't handle it.
Also damn increasing weight getting me out of RR for some exercises but it must be done ..
Also put on 10lbs for my landmines .. fuckers are hard as hell!

Also ran into my friends at the gym again this morning .. apparently now wearing a sweater and sweat pants to a gym is .. UNHEALTHY wow that's news to me!!! well I can understand it beign so if you were HEAVILY sweating and risking overheating .. but god damn it's winter I'm freezing non stop and I barley sweat during my weight workouts.


Diet -
Meal 1 - yogurt, whey, oats, strawberries
*PWO* skim milk powder, oats, banana , whey
Meal 2 - CC, PB, ezikel sprotued bread, banana, barley flakes, whey, strawberries
Meal 3 - oatbran , chicken , olive oil, broccoli
Meal 4 - chicken, olive oil, chick peas, pot barley, romain/iceberg lettuce
Meal 5 - Apple, yogurt, tuna, olive oil, romain/iceberg lettuce
Meal 6 - CC, PB, barley flakes, whey

Macros -
2918 calories
69G fat (8G sat)
341G Carbs (42G fibre - not including veggies)
235G Protein

Additionals - SF vanilla/maple syrup, Sugar/Salt substitute, Green/strawberry tea, crystal light, cinnamon, vinnegar
Water - 3-4L

Thank god there was no school Slept in .. got plenty of sleep.
Only problem though .. I'm sick. or well getting sick. Woke up .. stuffed up nose , sore throat. Woudl explain the light headness a bit more .. arg. Work was particulary bad. Head was spinning .. co-worker gave me some Advil Which made me feel ALOT better. Helped my head sooo much. Still stuffed up and irrated throat though.

DATE TOMORROW!! OMG can't wait!!
what a shitty time to get sick

 

[boilermaker]

Just getting caught up Tom. Looks like you need REST. Oh, and you worry way too much about every little calorie

 

[Emma-Leigh]

Thanks Emma! Our dates tomorrow LOL -> even though we've known each other for like over a month now! hahaha so much wasted time .. were soo excited.
ONE MORE DAY!! :

You have fun!! I want details ok - was he a gentleman (did he open the door for you? Walk on the outside of the pavement, offer you his coat when it was cold? Buy you a rose?)!

LOL don't worry I plan on taking pictures of EVERY SINGLE food item I eat! I'm trying to steal my dad's digi for the occasion LOL

Oh yay!!

Hmmm... And take some piccies of YOU while you are at it!! I want to see that physique before it gets covered with food-a-thon bloat!

I know .. I'm just so scared. Becuase I'm seein good results ..
And I'm scared if I take my break now .. that I'm just going ot have to take another break of being bed riden and doing NOTHING for a week , within the next 3 weeks or so .. and two breaks + booze + food-a-ton all within a short time frame won't go too well

Cut the booze out and there is one problem you will not have to deal with!

But really tom - you NEED to get serious about this. Even if you do a deloading week - I can promise you your body will NOT be negatively effected - if anything it will THANK you for it because it will knock your cortisol levels on the head so you stop chewing into your lean mass!!

What good is trying to 'battle on' if it is just sending you backwards!!

But god .. last night .. head really hurt.
And so far today .. all throughout my workout I was getting lightheaded. Espically towards the end of my sets .. this is getting ridicolus.
I thought of something though. This started after I added strawberries to my pre workout instead of bananas?? .. I don't know. I'm just going to try getting through the next month .. I think I can do it. Then no MATTER WHAT theres going to be a break.

Swap back to banana and see if it helps.

If you insist on 'battling on' I would do a de-load week... I would at least drop the intensity of your cardio for the next little while (do 2 low intensity 30 minute sessions instead of what you are doing)... You can always drop cals back by 50-100 on that day to 'compensate'...

But you are in a bad state (cortisol through the roof, immune system low, thyroid hormone low, leptin low, mentally exhausted) - and the further you allow yourself to go down this path - the harder it is going to be to crawl back...


ps: You also know the deal tom - DO NOT train when you are sick if it extends below the neck...

 

[Tom_B]

Just getting caught up Tom. Looks like you need REST. Oh, and you worry way too much about every little calorie

Hey Steve!! hahaha ya ... I think I'm going to take Emma's advice a go through with a deloading week this week!!

 

[Tom_B]

You have fun!! I want details ok - was he a gentleman (did he open the door for you? Walk on the outside of the pavement, offer you his coat when it was cold? Buy you a rose?)!

hahaha Well do Emma!! (by the way I find that hillarious about the walking on the outside of the pavement -> I can't believe it was customary for men to do that back then!! LOL)

Oh yay!!

Hmmm... And take some piccies of YOU while you are at it!! I want to see that physique before it gets covered with food-a-thon bloat!

LOL, I'll try for next Saturday morning. Hopefully I don't feel 'pudgy' from my deloading week LOL

But really tom - you NEED to get serious about this. Even if you do a deloading week - I can promise you your body will NOT be negatively effected - if anything it will THANK you for it because it will knock your cortisol levels on the head so you stop chewing into your lean mass!!

What good is trying to 'battle on' if it is just sending you backwards!!

Good point. I defintlty think I need to go through with this.

If you insist on 'battling on' I would do a de-load week... I would at least drop the intensity of your cardio for the next little while (do 2 low intensity 30 minute sessions instead of what you are doing)... You can always drop cals back by 50-100 on that day to 'compensate'...

But you are in a bad state (cortisol through the roof, immune system low, thyroid hormone low, leptin low, mentally exhausted) - and the further you allow yourself to go down this path - the harder it is going to be to crawl back...

Ok .. deloading week this week. How's 3 (maybe 4??? .. hahah) full body workouts. Well .. technically 2 + an arm/lat day. I'm gonna just use the previous routine I was going with. Then 2 -3 days of LIGHT cardio .. say 5 minute warm up 30 - 35 minutes of 6mph and then a 10 min cool down? Or actually I think I'm gonna stay away from the treadmill this week and try out the other machines. More of a shock value for when I do go back on them??
Also Calories need ot be reduced anyways will explain in next post.

ps: You also know the deal tom - DO NOT train when you are sick if it extends below the neck...

Yup. Luckily it's not there! I got a dry cought / sinus / running nose problems. Taking some meds for it.

 

[Tom_B]

Ok .. weight this morning = 143.5lbs .. so I'm up 1lb.
So basically for the last couple weeks my weight has been flucutating between 142.5 - 143.5lbs , therefore gonna reduce calories.
150 calories on my two cardio day + Off day
100 calories on my weight days.
See if I lose .5lbs

All calories will be coming from fats (except on high carb days , they'll have to come from a mixture of protein and carbs) as, my fats right now are on the 'high' side. And I find my body responds better to higher carbs .. not to mention ->
Although I was thinking that maybe just for this week I should take them all away from carbs?? As next week will be food -a - thon, just to sort of help 'prep' my body for it. ... but honestly? I don't think it'll make a difference. could be wrong ..

 

[BulkMeUp]

LMAO that was soo funny! O well it made a good accesory to swing while dancing!!

I didnt notice it swinging. Hopefully you didnt swing it into someones .. um .. you-know-where while dancing

(did I swing it?? hahah I think I did but I was just a *little* drunk LOL)

Yep you were a *little* drunk at that time. But plenty drunk later. Like trying to stand upright in front of Granny when you got home. Wish i was there to see the fun

 

[Tom_B]

Not gonna bother posting everything about yesterday basically training was off diet was 2550 cals.
Had an Amazing day Picked him up, we went and got Danika, went to starbucks : then went around the mall , droped Danika off, went back to his house .. watched .. weather man, watched a bit of tv, went out for a drive, back to starbucks, Out to Date movie which is HILLARIOUS! I haven't laughed that hard at a movie in a long time! Then back to his house, met his parents stayed there for a bit until I had to go .. it was just perfect . Goign back tomorrow after school .. then seeing him again Saturday for Luc's B-day party, then of course seeing him Monday for Voo-doo staying at hsi place for the night, then on the day of the food-a-thon he's gonna make us omlettes for breakfast as I've never had them before LOL. Then goign out with some people and GORGING (well I'm gorging .. people just want to actually see me eat JUNK and the massive quantites I can eat) then I'm taking Marc back to Amherst with me, so he can try out the food at our restaurant and then we'll probably go out to another restaurant .. then he's staying in Amherst for the night and at some point or another I'll have to trya nd get him back to moncton the next day.

Hahahah Basically I can't wait for this week to be over! Once Saturday hits ... !!!! hahaha sooo much fun.

 

[Tom_B]

Ok deloading plan for the next Week
Sun - Workout A
Mon - Cardio
Tues - Workout B
Wed - Rest (or cardio??? not sure ..)
Thurs - Workout C
Fri - Cardio
Sat - Rest

Workout A: 8-12 reps for everything, :45 - 1:00RI
Squats - 4 sets
Bent over BB Rows - 4 sets
Decline DB Press - 4 sets
V-bar PUlldown - 3 sets
Seated DB Press - 4 sets
Pull Throughs - 3 sets
Reverse Cable Flies - 3 sets

Workout B: 8 - 12 reps for everything, :45- 1:00RI
RDL - 4 sets
Seated Row to neck - 4 sets
Straight Arm pulldowns - 4 sets
DB Curl - 3 sets
Inclien BB Extensions - 3 sets
Hammer Curl - 3 sets
CG Bench PRess - 3 sets

Workout C: 8 - 12 reps for everything, :45 - 1:00RI
DL -4 sets
Incline DB press - 4 sets
Seated Cable Rows - 4 sets
Step ups with Knee - 4 sets
WG Lat pulldown - 4 sets
Side Lateral Raises - 4 sets

Maybe I should increase RI?? And switch around the Rep ranges a bit? Not sure .. leaving for the gym to do Workout A now .. so I'll see how I feel I'll probably keep it like that. But dont' worry the weights will be really light .. I know it seems 'circuity'.
--------------------------------------------------
Ok just got back from Workout A .. I did keep everything :45 - 1:00 with 12 reps. felt SOO nice. i'm glad I took Emma's advice and went through with this deloading week. I feel really good after that .. I also ended it with 25 minutes of stretching.

 

[Tom_B]

Feb 26

Training - Workout A + Stretch
Squats - 1:00RI - *45lbs* 12 *85lbs* 12, 12, 12, 12
Bent over BB Row - 1:00RI - *60lbs* 12, 12, 12, 12
Decline DB Press - :45RI - *15lbs* 12, 12, 12, 12
V-Bar Pulldown - :45RI - *60lbs* 12, 12, 12
Seated DB Press - :45 - 1:00RI - *15lbs* 12, 12, 12, 12
Pull Throughs - *10lbs* 12, 12, 12
ss'
Reverse Cable Flies - *10lbs* 12, 12, 12

Stretch -> 20 - 25 minutes.

Felt so nice. First time also doing the pull throughs, really really liked them!


Diet -
Meal 1 - yogurt, whey, oats, strawberries, banana
*PWO* skim milk powder, whey, oats, banana
Meal 2 - sprouted ezikel bread, PB, CC, barely flakes, whey, banana
Meal 3 - oatbran, chicken, brocolli, olive oil, fishies
Meal 4 - tuna, apple, yogurt, ice-berg/romain lettuce, olive oil, fishies
Meal 5 - chicken, iceberg/romain lettuce, chick peas, pot barley, olive oil, fishies
Meal 6 - barley flakes, CC, PB, whey,

Macros -
2799 calories
67G fat (8G sat)
311G Carbs (40G fibre - not including veggies)
238G Protein

Additionals - SF vanilla/hazelnut syrup, Sugar/Salt substitute, Green/strawberry tea, crystal light, cinnamon, vinnegar
Water - 3-4L

Posting this now cause I won't have time tonight.
Work till 10pm
Also I realized that actually this week probably carbs will be a little lower not to prep for the food-a-thon but becuase I'm deloading and I just don't need that many carbs around my workouts ...

 

[Emma-Leigh]

Ok deloading plan for the next Week
Sun - Workout A
Mon - Cardio
Tues - Workout B
Wed - Rest (or cardio??? not sure ..)
Thurs - Workout C
Fri - Cardio
Sat - Rest

Tom - Doing 3 high volume weights sessions is NOT a deloading week.

TWO WORKOUTS of LOW VOLUME is a de-loading week!!!!

So you have basically "wasted" one workout already!! So plan carefully where you do the next one!!


You should have done something like:

Sun - REST
Mon - Cardio
Tues - Workout 1
Wed - Rest
Thurs - Cardio
Fri - Workout 2
Sat - Rest
Sun - Rest
Mon - BACK ON TRACK.



If I were you... Then take today as a 'normal' workout and I would start again from tomorrow and do it PROPERLY:
Sun - WORKOUT

Mon - REST
Tues - REST
Wed - WORKOUT 1
Thurs - LIGHT CARDIO (30-45 minutes of LOW intensity - eg: incline walking)
Fri - REST
Sat - WORKOUT 2
Sun - LIGHT CARDIO
Mon - REST
TUES - BACK TO LIFTING


Increase rest intervals to 1.5 minutes and drop it to 16 sets TOTAL per workout.

It is not going to kill you to take this week lightly. Your calories will decrease anyway as you will not be taking in your PWO shakes - so just do rest day calorie intakes on your rest days, do slightly higher on your light cardio days and do more again on your light workout days....

Stop being stupid!! Just do what is right for your body and EASE UP you twit!

 

[Tom_B]

Tom - Doing 3 high volume weights sessions is NOT a deloading week.

TWO WORKOUTS of LOW VOLUME is a de-loading week!!!!

So you have basically "wasted" one workout already!! So plan carefully where you do the next one!!


You should have done something like:

Sun - REST
Mon - Cardio
Tues - Workout 1
Wed - Rest
Thurs - Cardio
Fri - Workout 2
Sat - Rest
Sun - Rest
Mon - BACK ON TRACK.



If I were you... Then take today as a 'normal' workout and I would start again from tomorrow and do it PROPERLY:
Sun - WORKOUT

Mon - REST
Tues - REST
Wed - WORKOUT 1
Thurs - LIGHT CARDIO (30-45 minutes of LOW intensity - eg: incline walking)
Fri - REST
Sat - WORKOUT 2
Sun - LIGHT CARDIO
Mon - REST
TUES - BACK TO LIFTING


Increase rest intervals to 1.5 minutes and drop it to 16 sets TOTAL per workout.

It is not going to kill you to take this week lightly. Your calories will decrease anyway as you will not be taking in your PWO shakes - so just do rest day calorie intakes on your rest days, do slightly higher on your light cardio days and do more again on your light workout days....

Stop being stupid!! Just do what is right for your body and EASE UP you twit!

hahah ok Thanks Emma.
I'll go with the plan yous et out for me and I'll adjust my workouts.
I'll make Workout 1 what I was going to do for Workout C (which modified sets adn RI) then Workout 2 what I did today.
The only problem with this is that I'm going to just getting back into lifting the day of the food-a-thon .. is this alright??
I just dont' feel .. 'safe' about it as much anymore. To do it like this ..
Is there anyway I could do this?
Sun - What I did today
Mon - REST
Tues - Workout B
Wed - Light cardio
Thrus - workout C
Fri - light cardio
Sat - off
Sun - back to lifting ..

probably not right? .. *sigh* I just really hope this doesn't affect my pysique.
I'm lowering cals / carbs all this week, if I'm to do the plan you laid out .. that'd be alright right?
Like I'm talking Avg for week 2700 cals, and at most 200G of carbs a day. Aiming for 150G a day.
help prep myself I guess .. (but now I'm scared of looking 'flat' all through the week with the less carbs! sooo confusing.)

Also core work? Allowed?
Help? .. hahah god I don't know what to think now ..

Pics are coming tomorrow by the way.

 

[Tom_B]

Arg .. ok. Just took the pictures with my brother .. they came out .. 'alright' I guess.
We took so many (30 in total) .. just becuase the camera isn't picking up on striations .. my brother could see them and was liek 'THERE I got a good picture of them' But after we'd look at the pictures they weren't there it was so fustrating. I thought maybe I was just imagining my veings / straitions but my brother said he could see them too, it was pissing him off that they weren't showing up.
So basically .. when you see them just imagine myself a little more cut and veiny (ps just took them right before I'm about to hit the sack so I'm a little bloated in them. Gonna try taking an ab shot tomorrow morning in the mirror.)