daz's offseason journal fresh from the brits and stars. stars pics pg 308!

Interesting you don't rebound like most - mine was 28lbs in a month!

Papa Lazarou


Interesting you don't rebound like most - mine was 28lbs in a month!

i know mate! i must be the only person that comes off a comp diet and only gains a few pounds the first week back.  And it wasnt lack of food, there was huge amounts of good food, and a boat load of junk ontop of that! i was eating the diet i outlined, AND probably another 3k cals a day of junk and sugary stuff!
 
But that said, condition is still very good, and fat gain has been minimal, so if i can get a steady weight gain of maybe half a pound a week, with maybe just over half of that being muscle, then i will be happy, doesnt sound alot, but it would get me the stone of muscle im aiming to put on for next years show, to take me up a weight category

i gained 22lbs in 2 days PMSL... ok felt like i was on death's door though

14lbs of muscle is a tall order if your planning on competing next year mate, you'd need to add on something mad like 30-40lbs to get that IMO.
You wouldnt be able to do it on a clean bulk in that time scale

All IMO of course

Disagree IB, it could be done cleanly, if your genetics allowed it. Most won't though.

Best advice would be to keep within 15-20lbs of your comp weight. Keeps the skin tight for that paper thin look on stage and makes the prep easier- eating into the show and not having to worry about losing fat in the final weeks, just keeping condition and fullness.

10lbs of lean tissue would be an incredeible gain and utterly transform your look.

14lbs of muscle in a year is a very tall order, particularly given the legnth of time i have been training, and the fact my genetics are poor for weight gain of any kind, let alone muscle gain.

But no point setting an easy target now is there!

Cutting really helped me identify things i could do differently with my diet, and even a little with my training.  Motivation is running at an all time high, so diet is staying clean.

One thing for sure, is that i WONT be piling on a load of fat.  i will be staying no more than ten weeks out.  This means that baring 2 times a week that i have allowed myself to try live a normal life, every other meal will be cooked or prepped in advance, and as per my diet plan.  everything is weighed and measured, everything controlled.

one pound a month of muscle, sounds easy when you put it like that!!

I kept within 20lbs of my contest weight by saving the goodies till the weekend, much easier to prep the meals for the week and stops you over indulging 7 days in the week

awesome training again tonight! 

hamstrings.  SLDL
barx30
60kgx15
80kgx15
100kgx12
100kgx12   back was really pumped so i stopped there.

leg curls.   3 sets.  45kgx 15 reps

back.

stiff arm pushdown, supersetted with lat pull down.

30kgx15 then 60kgx12
35kgx12 then 80kgx10
35kgx10 then 95kgx8
25kgx15 then 60kgx12  drop set straight after on pulldowns,  50kgx12 40kgx13 30kgx8 20kgx10  couldnt move properly let alone do anymore, so finished off with a light set of stiff arm pushdowns, 15kg x34  !blasted!

vbar row on lat pulldown, dropset
80kgx4
70kgx5
60kgx8
50kgx8
40kgx6
30kgx9 

didnt do biceps, as they were so pumped i could hardly bend my bloody arms!

then 30 minutes cardio, working the middle zones, so about the 150 bpm range.

Have really found my groove, new diet is going great, i feel good, full of energy, lots of focus, loving life, training and my plan!  generally on top of the world! 

roll on the competitions next year!

Incredible Bulk


I kept within 20lbs of my contest weight by saving the goodies till the weekend, much easier to prep the meals for the week and stops you over indulging 7 days in the week

im only allowing myself a couple of cheats per week, thats it! other than that im staying 100% strict! 
 
Have to say, that i feel ALOT better for having a clean diet.

All going really well in here ! Well done dude

properly fallen off the bulking diet plan i had tonight.  Dont know why but i have been unable to control my eating tonight :-(  it started when i got home to my delivery of new myprotein stuff.  since 5pm i have eaten-

2 myprotein caramel bars
1 choc protein flapjack
1 serving choc orange whey
1 serving tri-carb powder (wanted to see what it tased like)
2 chicken breasts, pasta with mayonaise and salad cream
about 300g of a morrisons finest chiabatta made with olive oil, with butter
a whole red grapefruit 
8 eggs 
large bowl of oats
bowl of fruit cocktail with yogurt
large sirloin steak with 100g rice, veg, garlic bread
cadburys boost bar
another myprotein caramel bar
5bags walkers crisps
some icecream
and i have just finished eating a whole box of frosted shreddies.

:-(  still feel soooo hungry, and im not sure i can stop eating. . . .

i think strict dieting for 20 weeks in the build up to my show, then only a few days of eating what i liked and going straight back onto a strict diet has just built up and beaten me tonight! 

back strict tomorrow, with some extra cardio i think
 
 

can add half a bag of cashew nuts to that list now. .

lol, how's the water weight?

You might have just needed a blow out mate.  Don't get too down about it as you've been very positive over the last few days.

I'll also find out just where abouts in Leeds I'll be staying on the 24th and if you're out I'll get you a drink in.

weight this morning was only half a pound more than yesterday morning (though i had to get up twice in the night to go for a crap! lol)  so i guess it didnt do too much harm!

The binge has arrived LOL. I usually set off with good intentions and then after 3-4 days....bang...just want to eat all the time!!

Holy crap dude ! The nom monster well and truely attacked !

Everything ok today ?

Wouldn,t worry too much about it Dazc it will pass!!

cheers guys!  think its out of my system now diet today has been cleaner than a clean thing and right on plan!

great session tonight in the gym!

chest, DB inclince press
20kgx25
30kgx25
35kgx15
40kgx15
47.5kgx13
47.5kgx12
30kgx17

cable crossovers
20kgx 20
25kgx15
30kgx15
30kgx16

cable crossovers, pulling upwards
30kgx12
35kgx12
40kgx10

3 sets light flys with 12kg, going for a nice long stretch, no rep count.

triceps, rope pushdowns
30kgx50
35kgx40
40kgx20
50kgx12 (short rest)
50kgx10 (short rest)
45kgx10  (no rest)
30kgx23

onto cardio,  40 minutes, low zones, at 100-120 bpm.

felt amazing when i left the gym!  on a total high from weights and cardio!   why why why i did the last 8 years training before my comp with little or no cardio is totally beyond me!

yeeeeehhhaaaaarrrrr  love it!

i have the most awesome DOMS in my triceps today, cant straighten my arms!   fantastic!

YAY ! All good