Mr Brittas's Journal - ****NEW PICS on PG-32****

im 6ft 2, 15 stone.  Would like to lose weight round my stomach. When cutting did you lose any muscle mass ?

How much cardio do you do ?

Chest, shoulders, tri's            WEEK 2
 
Inc BB press            3 x 8            70kg, 75kg, 80kg
Dec BB press           3 x 8            70kg, 80kg, 85kg
Military press           3 x 8            50kg, 50kg, 50kg
Skull crushers          3 x 10          25kg, 25kg, 25kg
 
Cable flies (flat)       3 x 10          30kg (per side), 35kg, 40kg
    Superset     
Side lat raises          3 x 10          10kg, 10kg, 10kg
 
Very good session.  I must admit, if I had to continue with a 3 day split I could get used to it.  It's just the feeling that the shoulders doesn't get trained as hard. 
 
I reckon I'll attempt Back and Bi's tomorrow morning before I leave for the midlands.  If it's hard going I might leave Bi's and stick them with legs on Friday.  I know it's not going to be a great session, but it's the only way to fit everything in this week.
 
I daren't risk leaving it til after.  If the meeting drags on, or traffic is bad I'm a session missing.

The Big Chew


im 6ft 2, 15 stone.  Would like to lose weight round my stomach. When cutting did you lose any muscle mass ?

How much cardio do you do ?

When I cut last summer (see the "before and after cutting pics" link in my sig), I did lose a bit of muscle but I was cutting for 15 weeks.
 
This time around, I only cut for 8 weeks.  Protein was kept high and I used fat as energy and I don't think I lost any muscle.  Lifts only suffered towards the last week or 2 when I dropped too much food.
 
I was doing 60 mins cardio 3 or 4 mornings a week.  Then a further 30 mins on a night when I had chance for the last 4 weeks.  I made sure I did 4 evenings a week for the last 2 weeks.
 
Hope that helps.

that does help, but that is alot of cardio !! I cant stand it !! Oh well no pain no gain.

The Big Chew


that does help, but that is alot of cardio !! I cant stand it !! Oh well no pain no gain.

It does make a difference mate.  Don't get me wrong, you don't need to be doing 90 mins a day like I did.  I went to those extremes because I had a holiday booked and I realised I'd not given myself enough time.
 
Start slow and build up.  40 mins a morning, 3 or 4.... even 5 times a week.  Then progress 5 mins a week til your at 60 mins. 
 
Thats usually about 400 cals doing cardio at a steady state.  Thats a big chunk out of your food intake.

Bit of an update before I train at lunchtime.  I'll log my training on Wednesday, then moan about my shocking diet this week!
 
Back and Bi's            WEEK 2
 
Morning session
 
WG Chins            3 x 8            BW, + 6kg, + 8kg
CG Lat PD's         2 x 8            80kg, 87.5kg
BB rows               3 x 8            50kg, 55kg, 55kg
BB shrugs            3 x 8            100kg, 100kg, 100kg
 
BB curls               3 x 8            35kg, 40kg, 40kg
 
Good session to say I'd only been awake 30 mins!
 
Diet
 
Well this week has been a nightmare.  Random dieting, not enough training and no cardio.  Most of it couldn't be helped because of work.  Here's how it went after I carbed up at the weekend.
 
Monday - Off work with a hangover.  Ate 3 normal meals all with carbs.  No training.
 
Tuesday - Work, trained and stayed carb free
 
Wednesday -  Trained in the morning, meeting with work.  I had a carb free breakfast, then had the buffet at the meeting which meant plenty of sandwiches.  I then went out for a meal with the wife at night.  We had Tapas so not massively unhealthy but plenty of carbs.
 
Thursday - Trip to London with work.  No training.  Stayed carb free all day apart from milk in my coffees (I'm addicted to take away coffees on long drives lately!)
 
Today - Usual carb free diet and training at lunch time.  Dunno what tonights meal and I feel a take away coming on.
 
I think as this weeks been so bad, and I'm not cutting or anything, I'm going to just eat like normal all weekend.  Then hope to have a good 5 days of training, diet and cardio next week. 
 
I weighed 12st 3lbs this morning.  Good in the sense that I've not piled a load of weight on.  Bad in the sense that I feel like I'm not eating enough to gain any muscle.  Back to normal on Monday!
 
Also, this could change, but I don't think we're going on holiday again this year.  That means I won't cut again til this time next year.  Thats good as it means I can add some size on.  I'll still take a lean bulk approach for the summer, as I want to look decent if we get nice weather here, plus we might change our minds and book something!
 
 

Legs            WEEK 2
 
Squats            3 x 8            60kg, 60kg, 60kg
SLDL               3 x 8             65kg, 65kg, 65kg
Seated Calf     3 x 8            55kg, 55kg, 55kg
 
 
Oddly enough, my legs didn't feel recovered from last Friday's session and I struggled with squatting.  Think I went a bit too heavy too early.  I forgot how all the cardio tooks it toll before the end of the cut.  I was only managing 5 reps on 60kg, so I'll stick with that weight til I get 8 or 10 reps.
 
I'm looking forward to eating normal at the weekend without guilt, then getting into some serious training next week.

Well the weekend was just more like normal eating than a refeed.  I tried to make sure I'd got protein in there by throwing the odd shake down.  But it was generally things like, toast, pancakes, sandwiches, curry, chicken burger, oats, and a bit of ice cream.  Nothing too bad.
 
Back            WEEK 3
 
WG Chins            4 x 6            BW + 6kg, 6kg, 6kg, 6kg        (too heavy to did 4 x 6)
CG Lat P              2 x 8            80kg, 87.5kg
BB rows               3 x 8            57.5kg, 57.5kg, 57.5kg
BB shrugs            3 x 8            102.5kg, 102.5kg, 102.5kg
Rear flies             2 x 10          6kg, 8kg
 
I went too heavy on the chins, so I'll stick with 6kg until I can get 3 x 8 out.  Everything else felt good.  I kinda wish I'd recorded weights per side in here cos it's getting complicated adding the 1.25kg plates up!  It's the first time I've used them now I've found my starting weight on most exercices. 
 
I kinda feel like I've wasted 2 weeks getting back into it and struggling with the 3 day split, so I might push my 6 week routine to a 7 week if I feel I've still got room to progress after 6 weeks.
I've sat down and looked at my diet again and I've got a few meals planned to bump the calories up a bit.  I still need to get a few more cals in there, but I'll take it slow and see what happens.
 
I didn't do cardio this morning, but i'll get it done 3 mornings this week.  I'm thinking about doing a light jog/walk at home instead.  It means I can make a proper breakfast at home instead of having a shake.  I could then use the shake later in the day.... making meal prep slighly easier!  Might have a test run one day to try it.

Finally got round to doing some cardio this morning.  40 mins.... which is all I'm going to do whilst bulking.  I fancied doing it at home, but the weather wasn't very nice.  I'm still going to try it as soon as we get a nice day.
 
Chest            WEEK 3
 
Flat BB            3 x 8            82.5kg, 82.5kg, 82.5kg
Dips                3 x 8            BW + 14kg, 14kg, 14kg
Decline flies    2 x 10          14kg, 16kg
Incline flies     2 x 10          16kg, 16kg
 
I LOVE the 5 day split!  I felt good today.  If I can stick another 2.5kg a side on in 2 weeks (it's incline and decline next week), I'll be well happy.  If I can get over 90kg before I change the routine round I'll be even happier.  Then I might switch to some DB pressing for 6 weeks.  I'll also have a go at 16kg and 18kg dips in 2 weeks.
 
Diet is back on!  I'm slowly adding some more food in.  Peanut butter is back big time as that provides the fat I need and some extra protein.  I might bring a 4pm snack back in, or just add something else to the meals.  And I'm stopping worrying about portion control with my evening meals and getting a big helping down me.  If I don't need to eat before bed I won't, if I'm hungry I will.
 
I'm also keen to do the morning runs so I can cook a big breakfast at home.
 
Yesterday went like this
 
8am - 50g whey + PB
11am - 300g cottage cheese + PB
1pm - 25g whey
2.30pm - 4 eggs mayo
6.30pm - 200g chicken + peppers + onion (fajeta mix)
9.45pm - 25g whey + PB
 
For work today I've got the rest of the chicken mix and more cottage cheese and PB.  I'm going to cook a big batch of bollagnaise tonight and including some bacon in it, so it should be good.  Thats my evening meals sorted for 2 or 3 nights.

40 mins cardio this morning.  Still too wet to try it outdoors
 
Legs            WEEK 3
 
Squats            4 x 6            60kg, 60kg, 60kg, 60kg
Leg press       3 x 10           50kg, 75kg, 100kg
SLDL               3 x 8            70kg, 70kg, 70kg
Seated calf     4 x 10           57.5kg, 57.5kg, 57.5kg, 57.5kg
 
Very happy with how it went today.  I felt like I really trained my legs.  I did 4 x 6 on the squats as I couldn't get past 6 reps.  I can't decide whether to stick to it and up the weight, or keep going til I can do 3 x 8 again.  I added the leg press in and it felt good.  Thats staying.  The only thing I'd like to change is to add the hamstring curl in but I didn't really have time.
 
Diet
 
Spot on again.  I'm slowly getting out of this cutting mind set and into bulking mode.  We didn't eat til late so I had some whey and PB at 6pm then made a bollagnaise with bacon in it.  Stunning! 
 
I thought I'd split it over 3 meals but I bet I had nearly half last night!  I'll see how much is left.  I might have a big helping tonight and eat the rest on thursday with some fish or something.
 
It's another bank holiday this weekend which messes the refeed idea up.  So I'm going to try to stay carb free on Saturday, then refeed on Sunday and Monday.  Although I'm going out on Sunday night so god knows how much I'll be eating on Monday!

Cardio this morning.  My legs were dead after yesterdays session, so I called it a day after 20 mins.  Bit of a waste of time really, but at least I've got up for 3 cardio sessions this week.  Good for the routine if nothing else.
 
Shoulders            WEEK 3
 
Military press            4 x 6            55kg, 55kg, 55kg, 55kg
Side raises               3 x 10          10kg, 10kg, 10kg
Front cable raise       3 x 10          10kg, 12.5kg, 15kg
 
Again, 55kg was heavy so I went 4 x 6.  Felt good.  I think I might add a light, higher rep press in to finish with, to blast the shoulders.  We'll see.  I'll have to stick at that weight for a week or 2 til I get 3 x 8 out
 
Diet was good again.  Whey + PB, 4 eggs + mayo, cottage cheese + PB and a bit serving of bollagnaise.  I've got a bit left so I'll have it tonight with some fish or chicken.
 
I feel nice and pumped today (wore a small vest!).  I look fine from the front, but my upper chest lacks depth from the side.  I know I've not done any incline work this week so it's not pumped but I do wonder about my chest routine and whether I should be hitting incline every week.  I'll see how I look next week when I've trained it.
 
I just know I'm going to go mad and eat rubbish for 3 days with it being the bank holiday weekend!  I must control myself for at least saturday.
 
 

Arms             WEEK 3
 
BB oly curl                3 x 10            35kg, 40kg, 45kg
Inc DB hammers       3 x 10            8kg, 10kg, 12kg
 
EZ skulls                    3 x 10           15kg (not inc bar), 20kg, 25kg
Dip machine               3 x 10           65kg, 72.5kg, 80kg
Pushdowns                2 x 10           65kg, 65kg
 
Not a bad session.  Tri's felt good..... but I felt like I was still experimenting with the weight on Bi's a bit.  I'll be a bit more consistant from now on and go heavy from the start.
 
I'm seriously considering ditching the arms day and just sticking an exercise on the end of chest and back.  I could have a rest day on Weds which would help.  Plus I often only get 4 days training in anyway so it'll give me some consistancy.  I'll have to do this next week anyway so I'll see the week after.
 
Diet good again.  I had a mini ice cream thing last night but it was only about 10g's of carbs.  Not a great idea.  I've had corned beef and cheese this morning at work.  Very nice and dead easy.  I won't be living off it but will buy a tin a week which will make 2 meals.
 
The wife wants a take away tonight so I'm going for a chicken kebab and leaving the pitta.  I'm trying to stay carb free tomorrow so had to think of some decent meals.  I've got a pack of 8 sausages for breakfast.  I'll cook them all and eat half, then half later on cold.  Chicken curry for tea tomorrow too.

brittas


40 mins cardio this morning.  Still too wet to try it outdoors
 
Legs            WEEK 3
 
Squats            4 x 6            60kg, 60kg, 60kg, 60kg
Leg press       3 x 10           50kg, 75kg, 100kg
SLDL               3 x 8            70kg, 70kg, 70kg
Seated calf     4 x 10           57.5kg, 57.5kg, 57.5kg, 57.5kg
 
Very happy with how it went today.  I felt like I really trained my legs.  I did 4 x 6 on the squats as I couldn't get past 6 reps.  I can't decide whether to stick to it and up the weight, or keep going til I can do 3 x 8 again.  I added the leg press in and it felt good.  Thats staying.  The only thing I'd like to change is to add the hamstring curl in but I didn't really have time.
 
Diet
 

Hi mate, i reckon you should go for upping the weight and doing 3 - 5 reps for a few sets and a few workouts then drop the weight back down and see if you can hit your 8 reps.

Just a thought mate. :)

ste1984

brittas


40 mins cardio this morning.  Still too wet to try it outdoors

Legs            WEEK 3

Squats            4 x 6            60kg, 60kg, 60kg, 60kg
Leg press       3 x 10           50kg, 75kg, 100kg
SLDL               3 x 8            70kg, 70kg, 70kg
Seated calf     4 x 10           57.5kg, 57.5kg, 57.5kg, 57.5kg

Very happy with how it went today.  I felt like I really trained my legs.  I did 4 x 6 on the squats as I couldn't get past 6 reps.  I can't decide whether to stick to it and up the weight, or keep going til I can do 3 x 8 again.  I added the leg press in and it felt good.  Thats staying.  The only thing I'd like to change is to add the hamstring curl in but I didn't really have time.

Diet

Hi mate, i reckon you should go for upping the weight and doing 3 - 5 reps for a few sets and a few workouts then drop the weight back down and see if you can hit your 8 reps.

Just a thought mate. :)

Might be worth a try actually.  I've never been able to shift much weight on the squats and it's about time I got some respectable lifts.

I say go for it buddy.

Back            WEEK 4
 
WG Chins            4 x 6            BW, +4kg, +6kg, +6kg
CG LatP               2 x 8            87.5kg, 87.5kg
BB rows               3 x 8            60kg, 60kg, 60kg
BB shrugs            3 x 10          105kg, 105kg, 105kg
Rear flies            2 x 10            8kg, 8kg
 
I don't normally get a chance to train at the weekends.  But we're out tonight, so the wife had already gone to her mates, my parents had picked the little one up and i'd got a couple of hours to kill.  So I thought I'd get my back done then I can still make a 5 day split next week.
 
Plus, I thought it might be nice to train while I'm eating carbs!
 
Decent session.  I've stalled a bit with the WG chins and I can't really see me progressing much.  I reckon a break from them, and switching to latpulldowns and CG chins will help a lot.
 
CG latP felt good and so did the BB rows.  Weight going up on both.
 
So... I've got an hour and half til I'm off out on the beer with the lads!!!  I've got the oven on to cook something then it's shower and out!

All change this week....
 
I did some outdoor cardio this morning!  Combo of light jogging and brisk walking.  It's a bit hilly round my end so I basically jogged down the hills and walked on the flat/uphill.  I did about 30 odd minutes and enjoyed it.  I'll stick to the route this week then slightly extend it next week to make it a 40/45 min workout.  I've also just bought an MP3 player so it'll make it a bit more enjoyable.
 
Chest
 
Incline BB            3 x 8            75kg, 77.5kg, 80kg
Inc flies               3 x 10          14kg, 12kg, 10kg    (upped the reps, lowered the weight)
Decline BB           3 x 8            80kg, 80kg, 80kg
Machine flies        3 x 15          60kg, 65kg, 65kg
 
Good session.  I didn't go past last weeks lifts, but I went heavier sooner so lifted more weight in total.  Felt a bit tired from the weekends antics.  Higher rep flies felt good.
 
Diet
 
All change.  I'm off the AD and adding carbs back in.  Basically, I've been over doing the weekends and binging.  With bank holidays and days off I'm only no carbing for 4 days and I'm pretty sure I wasn't even fat adapted anymore.  Plus I need to add more food in and on the AD it's getting expensive and I'm getting bored of the meals. 
 
So I'm going for a lean bulk approach.  Carbs for breakfast, pre and post WO.  Then cut them off after about 2pm.  A no carb rule in the evenings will stop me over eating with my evening meal and stop me eating junk.  Obviously, it's not super strict so I can have carbs as a one off.  150g's of carbs a day.
So today I did my cardio at home and for the first time in a year, cooked a nice breakfast.  4 eggs on 3 slices of wholegrain toast.  Might experiment with pancakes tomorrow.  Tuna sandwich at 11am and cottage cheese with PB and weetabix coming up at 2pm.  Then a shake later on, and a normal meal tonight without carbs.  I'll do the pre-bed meal if I feel I need something.  I'm not eating for the sake of it.
 
On paper I need another 400 cals or something, but I'll see how I go this week and find ways (hopefully cheap) of adding some more cals in.  I'll work on that next week.
 
I accept I'm going to lose some condition, but I'll hopefully control it with cardio.  Weekends make me fat.  I just need to sort that out.  I might try and kinda low carb on Saturday then eat whatever on Sunday.

Another jog/walk this morning.  I did the same route but jogged a lot more than walked and it only took 25 mins.  I'll extend it next week.  I found it hard to make myself walk fast, and much easier to make myself jog slow (both are un-natural to me).  My heart rate felt low enough so I'll do this.  I only walked up the hills.
 
Legs
 
Squats        4 x 6            60kg for all
Leg press    3 x 10         125kg for all
SLDL            3 x 8           75kg for all
Seated calf    4 x 10        60kg for all
 
Good session.  Legs felt a bit shakey from the running, but at the same time I felt stronger. 
 
You might notice I didn't progress on the squats?  Well some big guy got talking to me and I was moaning about hating squats.  He was try to correct my form, so I concenrated on that and didn't want to put anymore weight on the bar or shoot for extra reps.  They'll go up next week.
 
Everything else went up and felt good.
 
I had to squeeze some abs in at the end, and they were 6 rubbish sets.
 
I've just found out I've got to go out with work tomorrow.  It's a late ish start so I could potentially train my shoulders in the morning and do arms on friday.  But..... as I've reduced volume on shoulders AND arms, I reckon I can fit them all into one session without too much trouble. 
It's a choice between training shoulders on a morning without the same intensity, but having a dedicated arms day, or fitting it all into one session but probly having more energy?  I reckon I'll leave it all til Friday. 
 
Also, I reckon my body will welcome the rest tomorrow.  The running has taken it out of me a bit this week.  With me not being used to it.
 
Diet
 
Well carbs are back!  Like an idiot I agreed to go out for tea last night so I had carbs in the evening too. Not something I'll do on a regular basis.  If I don't train tomorrow I might try and limit carbs to just breakfast.
 
Yesterday went like this....
 
7am - 4 boiled eggs, 3 slices wholegrain bread
11am - tin of tuna, 2 slices wholegrain bread (this will be a pitta when I go shopping)
1.15pm - 25g whey
2pm - 200g cottage cheese, 2 weetabix, tblspoon peanut butter
4.30pm - 50g whey + EVOO
7pm - fish and chips (I know!)
 
Today I made protein pancakes for breakfast, although they didn't turn out great!  Then I've had a chicken sandwich and I have the cottage cheese thing again but with oats.
 
I like the 4.30pm shake as it means I can afford to eat my evening meal late if I have to, but if I do eat at 6.30pm it's not ruined my appetite.
 
As always, pre-bed meal will just be as and when.  Either a shake or cottage cheese and PB.

Didn't do any training at all yesterday.  Didn't eat too great either.  Nothing too crazy, just had a KFC on my travels and some oven chips in the evening.
 
Shoulders and Arms            WEEK 4
 
Military press            3 x 8            55kg for all
Side raises                2 x 15          10kg, 10kg
Front cable raise       2 x 15          12.5kg, 12.5kg
 
BB oly curls                3 x 10          40kg, 42.5kg, 45kg
DB hammer preacher 2 x 10          8kg (15 reps), 12kg (10 reps)
 
EZ skulls                    3 x 10           20kg (not inc bar), 25kg, 25kg
Dips                           3 x 10            BW for all
Rope pushdown        2 x 15            15kg, 15kg
 
Very good session.  Finding it hard to progress on the military press as I worry about my back.  I've not progressed with weight so much this week, but I've gone heavier earlier and got some extra reps out.
 
Diet
 
I've been following the diet at work, but been evening meals have been a bit all over.  Dropping carbs hasn't worked out!  But I'll get back on with that next week.  It's just been nice not to worry about carbs for once.  I'll relax this weekend and just enjoy my food.
 
I'll get 3 or 4 running sessions in next week and no carbs after 2pm.  Then see how that goes.  I realised today the sums on my diet spreadsheet had broke and I'm over 3000 cals and 200g's of protein.  This is good news as I was struggled it find ways of getting up to 3000 cals (it was showing 2600 before I fixed it!).
 
I had one of those awfull mirror moments this morning.  Felt small from the cutting, but fat from losing my condition.  But then went to other extreme in the gym changing rooms after the session.  Looked full and pumped and still had visible abs.  Hate the mirror.

I extended my run this morning and was out of the house for about 35 minutes.  So I'll just add a bit on to get to 40 mins (the amount of cardio I was doing in the gym).  I jogged most of the way and only walked up the hills and at the end for a cool down.  I did worry at one point that my heart rate might be going a bit too high, but it was nothing.
 
Back                        WEEK 5
 
WG chins            4 x 8            BW, +4kg, +6kg (6), +8kg (4)
CG LatP              2 x 8            87.5kg, 95kg
BB rows              3 x 8            62.5kg for all
BB shrugs           3 x 8            107.5kg for all
Rear flies            2 x 10          8kg for all
 
 
Really good session.  With some carbs in me, and a bit of muscle coming back after the cut, I was feeling big again (big for me!).  I've had a slight re-think about this idea of going heavy from the first set and it's a bit much on certain exercises.  So I'm going back to the idea of ramping up by by small increments and beating my best every week.  Obviously, the starting weight will also increase accoardingly.  Things like the rows and shrugs seemed to work ok going heavy early, but benching, shoulders, chins, maybe squats.... need those lighter sets to adjust.  I'll make sure I do the extra reps on the lighter sets.  So reps might go.... 10, 8, 6... then maybe 4 if I want a real heavy set.
 
We'll see.  I'm not trying to make it an exact science.  As long as the lifts are going up, I'm happy.  And so far they are.  The next step is to get some creatine ordered as this really helps me.  The main thing is, I've got my head round getting weight on the bar.  I'm not happy sticking to my old lifts anymore and that was the main battle.
 
Diet
 
Well it was allover at the weekend as usual.  I must clean this up.  Sundays aren't too bad, as I have a massive serving of curry and rice at the in-laws.  It's pretty healthy and leaves me full all day, so there's not much room for junk.  Saturdays are awful sometimes.  Cleaning these up will be the key to staying lean I reckon.  I think I'm still a little bit in the AD mind set of refeeding at weekends, but I don't need it.  This diet allows me to have the odd cheat mid week, so I don't need to cram them all in at the weekend.
 
I still need to make some tweaks to my daily diet, but I'm enjoying it.  I've realised my wholegrain pittas are only 25g's of carbs, so I need 2 of them.  This is good as I've been stuffing them full of tuna! 
 
My PPWO meal is my fav at the min.  Cottage cheese, oats, peanut butter and blueberries!  Heaven!