Tony's NPA MWC log - diet & CV have now started!!

Cheers - they are tasty, but oddly not hugely filling. I think my appetite is just picking up!!

Ok, chest & tris last night:
 
Dumbbell Bench Press                        27.5kg x 12, 32.5kg x 10, 37.5kg x 6  - good, shoulder A1, 5 up on last time 
Dumbbell Fly                                       17.5kg x 12, 20kg x 10, 22.5kg x 6   - v good +5kg all round
Standing Military Press                       35kg x 12, 40kg x 7 - lmao, I'm getting bacd at these, nothing in me
Cable Cross Over                               45kg x 12, 52.5kg x 10, 60kg x 8 - good, last 2 reps iffy
Cable Standing Triceps Extension       45kg x 12, 52.5kg x 10, 60kg x 7 - fgood til the end, then no puff
Seated Triceps Press                          20kg x 12, 25kg x 10, 30kg x 6 - fine
Dumbbell Incline Fly                           12.5kg x 10, 15kg x 10, 17.5kg x 6 - +2.5kg all round, happy     
Barbell Squat                                     60kg x 32 - nice and deep, bloody shattered after these
 
Just realised my cals are lower than I thought (again, lol!), probab about the 2500 mark... will up them from today - will be adding in more oats to start with, also will be good to get more meat in.
 

Weekly weigh in : 90.9kg  - 1.8kg up on last week. Hmmm, bit more than planned, lol!
 
Fridays training, back & bis:
 
Barbell Deadlift             140kg x 10, 140kg x 8, 130kg x 8 - woot, see below
Chin-Up                         28 - meh
Cable Seated Row        52.5kg x 10, 52.5kg x 10, 52.5kg x 10 - lower weight, but mega controlled, felt good      
Reverse peck dec          60kg x 10, 60kg x 10, 60kg x 10 - starting to go off these, not feeling right     
Seated pull down          100kg x 10, 100kg x 10, 80kg x 10 - wasn't great  
Barbell Bent Over Row   60kg x 10, 60kg x 10, 60kg x 10 - these were spot on, might bump to 70kg
Dumbbell Bicep Curl       17.5kg x 10, 17.5kg x 10, 15kg x 10 - tank =empty
Dumbbell Bench Press    22.5kg x 32 - felt good
 
So hit a new PB on deads, very happy with that. I'd have got more reps out with the 140 as well, if it weren't for my damn legs running out of puff!!! Was gutted, loads more in the rest of me, will see what happens this friday.
 
Didn't get chance to hit Bookers yesterday, going tonight, so today is pretty carb heavy:
 
600g oats
200g dried fruit
200g whey/cocoa/cinammon mix
 
Got it divided into 2 meals, can't wait, starving already!!
 
Saturday was a funny night for food, had a mate round, was supposed to have another come over too, so this was the shopping list for the 3 of us:
 
3 x pizza
2 x rack of rib
12 x bag skips
1 x multipack milkyway (about 12 in there?)
1 x large bag of chocolate/nut mix
1 x large aero
10 x bitter bottles
8 x lager
 
Ended up with 1 mate bailing, so me and other mate got through the lot instead... 2 cans of lager left in the morning, that was it

Going great in here mate, your diet is the thing of dreams...lol...
 
Congrats on the PB, good luck for Friday to beat it again!!

Hah, cheers bud!

Ok, last nights legs session:
 
Barbell Squat             80kg x 12, 100kg x 10, 120kg x 6 - slow and steady and deep, very happy with these
Stiff Leg DL                80kg x 9 - wow, lower back sreaming, abort!!
Lying Leg Curls          25kg x 12, 30kg x 10, 35kg x 5 - ok
Dumbbell Lunges       25kg x 12, 30kg x 10, 35kg x 4 - again, lower back wasn't happy
Seated Leg Curls       rack-2 x 12, rack-1 x 10, rack x 8 - threw these in as ditched SLDL
Leg Extensions          60kg x 12, 67.5kg x 10, 75kg x 8 - these felt fricking awesome, every rep from about 3 in hurt
Seated pull down       50kg x 39 - stopped more due to boredom than anything else, lol!
 
So lower back wasn't happy - I've been getting cramp in there every day since my heavy deads on friday, pissing me right off!! Even walking the dogs this morning it started laughing at me. Not sure what to do, as it isn't pain, just seems to be pumping out for no reason and cramping on me? confused.com....
 
Was happy with my squats though - had to keep bar higher up/further forward than last week, soft tissue I used last time round still wasn't happy, hmmm, so right up on nape of neck again, sigh.
 
[anal macro mode]
Got some chicken last night, so back on that, also mixed up another batch of my 'protein' mix :
 
2kg reflex instant whey
150g cinammon
150g cocoa powder
150g sugar (ahem, yes, table sugar...)
 
Some rough calcs indicate this gives me a protein that is about 69/12/7 pro/cho/fat by weight. So heavy on the protein, but energy in there too. 1 scoop weighed 30g, which gives me about 21g protein and 115kcals.
 
Add that to 375g chicken breast, 150g oats, 25g fruit mix, gives me a meal of about 133/94/17 of pro/cho/fat = 1060kcal. So I have that twice a day = 2120kcal
 
Evening I have a protein shake - 2 scoops of above + 50ml udos = 42/7/52 pro/cho/fat = 1129kcal 679kcal

So that puts me at 3249kcal 2799kcal daily, before I have my evening meal (likely about the 700-100 mark), minimum of 308/194/138 of pro/cho/pro.
[/anal macro mode]
 
Right, phew, that should be enough calories and protein (and carbs!) for now, onwards an upwards
 
EDIT: - just noticed maths wrong on shake, actually 679kcal , doubled up on oil by mistake!!

Nice work mate!

As for the cramps, how is your hydration? See you are still nailing the beer and quite poss a lot of salt in all the pizza, crisps etc. Would be my first thing to address, then throw some taurine into the mix, helps me no end with the back pumps I get even just from sitting in the car!

Cheers bud!
 
Hydration, erm, ok I guess - I tend to prefer running a little 'dry' - so long as I can piss, I'm hydrated, lol! Haha - diet is fairly clean at the minute, Jess is eating healthier in the evening now, so less crap for me in the night too. Never had taurine - is that just a powder or something? Hadn't considered eating something to sort it, hmmm... potassium? Bananas? Will get thinking cap on, thanks for the thought!
 
Just read up on taurine, sounds good, will grab some at weekend

Interested in your IF setup, are you following something like 'leangains' or just using the IF principles with a bulking diet? Do you have different rest and training day calorie intake or just % above maintenance everyday?

As per most things I do, but I'm doing it a bit lazily...!
 
Basically start eating at about 12-12.30 (I eat earlier on non-training days), aim to finish at about 8pm. 3 meals a day - so chicken + oats + etc, same again, then evening meal with a protein + udos shake on the side. Key bit for me is keeping in about the 8 hour window to get morning metabolism advantage (still testing this, lol!)
 
Ideally I should be having higher carbs on training days, and lower on non, however my carbs are pretty low anyway for someone my weight, and that would mean eating more chicken, less oats, etc, day to day, which is too much faff at this stage in my plan.
 
I've actually no idea what my maintenance cals are, I only worked out what I am eating the other day - realisitically if I'm not gaining weight I need to eat more, that is easy enough to monitor as I have a great set of scales at work.
 
I'm pretty happy so far, weight going up, abs still there, waist not getting out of control. I did plan to be stricter on my fat gains than I have now decided - mainly as I saw an off-season shot of Rich Gozdecki (who managed to cram on about a stone of lean mass in a year) and nearly fell of my chair looking at his belly!! The test diet I did for the last SUC showed I find it easy enough to shift weight, so fingers crossed a few nasty looking lbs at this stage will lead to a bigger me come comp day    (though I'm still not gonna become a bloater, lol!)

I think trial and error is the way forward, the whole idea of IF is to not fuss about eating every 2 hours and obsess about calorie counting. See what works for you and adjust for gains.
 
I'm following something similar (on a cut) breaking the fast at 1:30-2pm and eating my last meal at 9:30-10pm, eating 200g+ protein everyday, with high carbs/low fat on training days and low carbs/high fat on rest days.
 
So far 3-4kg down in 1 month with no noticable muscle loss and slight increase in strength. Enjoying not having to obsess over small meals and eating ridiculously nice big filling meals :)
 
Talking of off season - http://elitekinetics.file...com/2011/05/commit.jpg

lol - yeah, Lee's a freak!!
 
Blimey, sounds like its going nicely for you then - that's kind of what I'm hoping to do, but going upwards. I think the fundamental idea is pretty sound, so we both ought to be shifting fat at a greater rate than we normally would, whilst holding onto (you) or gaining (me) the good tissue.
 
Yes, small meals suck, big meals rule, lol!

Last nights chest & tris session, went ace!
 
Dumbbell Bench Press                    27.5kg x 12, 32.5kg x 10, 37.5kg x 6 - PB
Dumbbell Fly                                   17.5kg x 12, 20kg x 10, 22.5kg x 8  - PB 
Standing Military Press                   35kg x 12, 40kg x 10, 45kg x 8  - PB
Cable Cross Over                           45kg x 12, 52.5kg x 10, 60kg x 8  - PB  
Cable Standing Triceps Extension   45kg x 12, 52.5kg x 10, 60kg x 8  - PB
Seated Triceps Press                       20kg x 12, 25kg x 10, 30kg x 8  - PB
Dumbbell Incline Fly                        12.5kg x 12, 15kg x 10, 17.5kg x 8 - PB 
Barbell Squat                                  60kg x 25 - bothered, was too happy with rest of session to be arsed!!
 
About half of those PBs are 'matched' i.e. I've hit the same weight on last set before, but had different earlier weights, or was many moons ago when I had more questionable form. Biggest shock was the military press, which I have really struggled on the last few sessions, couldn't even lift the 45 last week, let alone 8 reps.
 
Very happy, will now dump extra weight on to all of those except the flat fly - they really were my limit I think, and I need to avoid getting sloppy on them.
 
Normal food through day, then take awy pizza & protein/udos shake for tea. I was good and didn't order chips

WOW, cracking session Tony. Can't grumble at those PB's mate, well done...THUMBUP!!
 
Have a good weekend, may see you online tonight, Michelle is on nights and the kids should be settled by 8, bring it on

Hah, cheers bud, I enjoyed it!
 
Yeah, odds on me being online tonight = feck all... Doing shopping, tidying house, helping with a mailing for Jess' work (!!), and bathing the dogs. Merveillous...
 
Gym is being shunted to tomorrow to account for all these important tasks, lol!

Weekly weigh in 91.1kg - so 200g up, that's more like it, lol!
 
Ok, so not done a lot of training, did back & bis at weekend, wasn't great, back not happy, cut back on deads, but arms were positively exploding by the end of it, so deloading back = better arms work
 
Barbell Deadlift              140kg x 10, 140kg x 6            
Chin-Up                         30          
Cable Seated Row         52.5kg x 10, 52.5kg x 10, 52.5kg x 10            
Reverse peck dec           60kg x 10, 60kg x 10, 60kg x 10         
Seated pull down          100kg x 10, 100kg x 10, 100kg x 8     
Barbell Bent Over Row   70kg x 10, 70kg x 10, 70kg x 8           
Dumbbell Bicep Curl       17.5kg x 10, 17.5kg x 7          
Dumbbell Bench Press    22.5kg x 28
 
Will be doing chest tonight, then off to Ireland for a couple of days, so back training on saturday. TBH I think a couple of breaks will do my lower back good

Hey Tony, just having a catch up... all seems to be going well, what made you chose the IF approach, i've always prefered traditional diet approaches as this way I don't feel i'm on a diet for any reason.. bulking or cutting!
 
Is Ireland business or pleasure?

Hey Neil - on the meals front I'm bulking, natural, and can't be arsed with lots of meals...!!
 
There seems to be decent enough backing for larger meals being more anabolic than smaller ones, which as I'm relying on my own (lame, can't even grow a beard) levels of test, gives me all the help I can get. Given I am overeating, I will be incurring fat gains (no small thanks to insulin surge on bigger meals), which ideally need to be kept in check, hence trying to have an 8hr window of grub, to keep the metabolism boosted as much as possible, allowing for higher throughput of calories, which should (!) result in a better body composition.
 
So far I'm pretty happy with it, stick to it most days (i.e. rarely have 'brekkie'), and the mirror seems pretty happy, hopefully that isn't me being deluded!
 
Ireland is business, got some label stuff to work through quickly, so easier to do it sat with the new owners. hopefully will be a nice trip!
 
As an aside - play your turn on Scrabble, lol!!

Get ya... i'm interested to see how you progress, more than one way to skin a cat they say so i'm sure if it's tried and tested you'll yield great results.
 
Enjoy your business trip!
 
Haha so you can continue to rip me apart!!... i'll be back on the scrabble for some more beatings!! i'm slowly recovering from a nasty bout of food poisoning and haven't been good for much... feeling a little better today and working from home.

Agree, only sticking to it so far as it seems to be working, though hard to tell!!
 
lol, erm, sorry mate, didn't realise - yeah, get well first