Strictly Business!

Hi all
 
Mission Statement:
I've recently decided to significantly improve my fitness and loose some fat. I currently train, and wish to conntine, as a powerlifter with the countries best but wish to move to a more healthly lifestile giving me a much more all round ability.
 
My background:
I started training at 16/17 for general strength/appearance/something to do. At about 20 I decided I liked powerlifting. I have competed in several competitions and at the BDFPA british champs in 2009 or 2010 attained the biggest total of the U23s. My current best lifts are 215/160/280 unequiped at 110kg. I am currently attempting to learn how to use equipment. At my heaviest I reached 19 stone 2 lbs. I used to be a decent long distance running as a kid, worked as a fitness instructer for 2 years and have a 1st class degree in nutrition.
 
Goals:
I wish to maintain/build strength whilst dropping weight to 93kg (14 stone 7 lbs ish) I currently weigh as of this morning 16 stone on the dot. I also wish to improve fitness significantly and get the bodyfat down to single digits eventually.
 
Routine:
Monday is bench and assistance day with the plers
Tuesday I run about 3 miles
Wednesday is squat and deadlift day with the plers
Thursday I run about 3 miles
Friday is full body day (lighter) with about 15 mins of intense cardio
Sat or Sun I run about 3-5 miles or use the KB


Diet:
Strangely, having a degree in nutrition, I see far more importance in exercise than diet. My diet is probably seen as lowish protein and strangely proportioned to some but It can easily be tweaked. I know what im doing and with slight tweaks lost 3 stone with ease. Now im lighter it is going to be more difficult so I am changing some things out. At the minute im eating 2-2.5K Kcals per day. I will log my diet some days also (It is fairly similar day in day out which ain't great but it is what it is).
 
I DO NOT USE ANY SUPPLEMENTS OR PEDS!!!

Best of luck with the goals mate.
As a former strongman, topping out at 21 stone,who is now training for a bb comp at 13 stone 7lbs a can highly recommend dropping the BF down, i feel so much healthier and even whilst cutting i'm getting PB's, however i did have an accident in strongman which put me in a wheelchair for a while so i had a long way to come back.
 
Your putting out some nice lifts mate, be good to see how they progress as you drop in weight, impressive as your natural too - like me.
 
Best of luck with it all mate and i'll pop in when i get chance.

Wheelchair? Damn must have been a bad accident.
 
Good luck with your goals. Quite scary when you look at how much you actually have to loose. When I was 19 stone I never imagined id need to be 14 stone or whatever to look lean. I think we kid ourselves into thinking we have more muscle than we do haha

Yeah it was mate - atlas stone on the foot from 6 foot! Pain - possible amputation discussed! Got through it though and doing better than ever.
Its terrifying how much fat i carried tbh - i competed around 19 stone and while i couldn't have been called lean i certainly wasn't a lard arse! I've dropped to 13 s 7lbs and reckon i still have a stone to go to 6-7%BF!! Scary! Still my deads are still 210kg x 6-8 even while on around 60g carbs a day so i'm happy! Mind you i have to remind myself i'm training for shape not strength now!! I'm still after a drug free 300kg pull in the next few years though!!
 
Stick with it mate and you will reap the rewards.

Atlas stone on the foot, FOOK! Thank god amputation wasn't needed! Race ya to 300kg, I have the benefit that I still train for strength though :)
 
Sunday 5th Jun 2011


Fancied some cardio but the knee is still slightly tender from the running on thursday so I decided to do some kettlebells. My kettlebell technique is terrible but it does the job.

20kg KB Swing with 2 hands x 40 reps
20s rest
20kg KB Swing alt hand x 40 reps
20s rest
8kg KB snatch alt hand x 40
20s rest
(10 pushups to 5 burpees)x5 rounds back to back
45s rest
20kg KB floor to high pulls x 40
45s rest
8kg KB jumps x 40
1 min rest
(5 pushups to 6/7m run and return)x 10 rounds back to back
1 min rest
20kg KB swing alt hand x 40
20s rest
Jog in curcle x 1 min
30s rest
8kg 1/2 getups x 20 each arm
20s rest
8kg full getups x 10
20 sec rest
8kg KB swings x 12.5 minutes


Total time: 40 mins
Ending heart rate: ~140-150 bpm
Verdict: Enjoyed that but not as sweaty as I would be from a run
Notes: Pushups to burpees are farking tough

Interesting journal, but I'm pretty sure it's June mate! :)

My bad . Never been great with the months haha

Good luck with everything...

CV.. running... gear whoreing.. this is going to be a naff journal.
 
May as well just lock and move this thread before it gets going :) lolol

Lol @ Iain
 
What're you up to academically these days T?, foresee your strength dropping off as the fat (hopefully) does?

Strength shouldnt drop off too much I wouldnt think. So far from 19 stone down ive been fine. The diet isnt extreme. If I do loose some strength I can always gain it back :).
 
Work in clinical research now mate. My job role involves setting up for and the manufacture/assembly of investigational medicinal products. Interesting role with lots to learn.

iaink


CV.. running... gear whoreing.. this is going to be a naff journal.

May as well just lock and move this thread before it gets going :) lolol

 

Ill happily let you lock this thread when you out pull me :) Be interesting to see where I am at 93kg!

May aswell log my diet for today also:
 
 
Breakfast: 300g cottage cheese
 
Lunch: About 800ml of skimmed milk, 1 slice wholemeal bread with butter and natural peanut butter
 
The meal after Lunch: 5 egg whites, 2 yolks fried/scrambled with a bunch of lettuce
 
Snack: Half a scone with butter and jam
 
Dinner: Spag bol with 200g lean mince, small amount of pasta the missus is cooking now and plenty of veg.
 
Supper: 1 tin sardines mixed with 1 tin tuna
 
May have another half a scone after my dinner :) 
 

Just taken my resting heart rate out of curiosity:
 
 
48 BPM
 
Seems to be dropping nicely as my cardio is increasing. I bet in time it will be close to being in the 30s :)

Mon 6th Jun 2011


Paused Bench Press

60x10
100x5

F6 on. Very loose, about 2 sizes too big.
Rage X was not working so give this a shot.

3 board

120x3
140x3

2 board

140x3

1 board

140x3

chest

140x3 Terrible. Left shoulder is hunching towards my head and the press is wonky and nasty. Weight is easy, technique terrible. Will give this shirt a bit more of a try but im really not suited to equiped benching, I can do this raw!

Shirt off

120x5,5,5 Last rep of each set with long pause, all rest touch and go

Standing Strict Press

50x8
60x8
80x3,3,3

Seated BB Press

50x8 This was straight from last set of standing stricts

Seated DB Press

30x8

Incline DB Press

30x8,8

Dips

x15,12

Cable Curls

2x8-10

Barcurl

Reverse x 8 straight to regular x 8


Everything after bench done with short rests, ~1 min

Finito!

Diet today:
 
300g Cottage cheese
 
2 Turkey Sandwiches with low fat mayo and lettuce
Berries with splash low fat natural yoghurt
Pear
Apple
Peach
Orange
Small slice cake
 
2 Weetabix
Pint semi-skimmed milk
 
Chicken with mushrooms, courgettes, broccoli and cauliflower
1 buttered scone (yum)
 
1 tin sardines
1 tin tuna
 
Taaa daa
 

3 Mile run today. Knee still sore so took it easyish, still sweaty as heck though! Tempted to do more cardio but squats and deads tomrrow so ill leave it there.

Nice training bud. Like the look of that scone you've had - god i'm hungry!!
 
Are you looking at equipped meets now then? As i see you've been competing un - equipped. I remember it took me ages to get used to a squat suit and u toyed with a bench shirt but could never get on with it.

Yeah the plan is to go equiped but I can't get the hang of the damn shirt. My best raw paused is 160. I doubt I could get much more than that in the damn shirt! Feckin thing

just t


Yeah the plan is to go equiped but I can't get the hang of the damn shirt. My best raw paused is 160. I doubt I could get much more than that in the damn shirt! Feckin thing

I hear you i could never master it, squat suit i adjusted to quite quick but not the shirt.