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RE: Time to play the game - Dec. 16 2007 17:18:54
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AlasTTTair
Posts: 1911
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From: Liverpool
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quote:
ORIGINAL: theiopener
Informal as always mate 
Im hardly ever serious, when i am the whole world knows about it
I may post up some piccies i took recently in the journal, im starting to look decent 
Old habits are hard to break  Would love to see some of your progess pics mate  Have been following your journal quite closely mate, especially as I could relate to some of your eating (or overeating) issues.
Tris my lifting stats are:
Deadlift: 100kg 5x5
Bench: 45kg 5x5
Squats: 72.5kg 5x5
BB rows: 40kg 5x5
BB bicep curls: 25kg 5x5
BB military press: 30kg 5x5
Weighted dips: 35kg (plus my bodyweight) 5x5
Calf raises: 155kg 3x12
SLDLs: 95kg 5x5
Think that's it. Bear in mind I've only been lifting around 2 months properly.
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RE: Time to play the game - Dec. 16 2007 17:39:44
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AlasTTTair
Posts: 1911
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From: Liverpool
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quote:
ORIGINAL: theiopener
pics in the last page of the journal mate, just for you
Cheers Eddie, looking very good Is that a breakfast bar you're peeking through?
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RE: Time to play the game - Dec. 16 2007 17:48:55
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AlasTTTair
Posts: 1911
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quote:
ORIGINAL: theiopener
No its a servant hatch, my kitchen has a window through to the living room so if i wanted i could serve food through it
Aaaah my mistake. I thought that's what it was...bloody semantics! You look like you're very mad at it nonetheless
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RE: Time to play the game - Dec. 16 2007 18:06:22
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AlasTTTair
Posts: 1911
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From: Liverpool
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quote:
ORIGINAL: AlasTTTair
No thats just my cum face 
I thought it was just food you served through the hatch
< Message edited by AlasTTTair -- Dec. 16 2007 18:07:00 >
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RE: Time to play the game - Dec. 21 2007 22:03:31
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AlasTTTair
Posts: 1911
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From: Liverpool
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OK last few days haven't been great; cross trainer broke on Sunday morning, and was being too lazy the last few days.
Anyway, the cut officially started today. Slept through my alarm, but shouldn't matter too much as I have the days free. Training and diet so far has been:
09:50 - 45 mins cardio
11:00
50g oats
5 whites, 1 yolk
1 banana
14:00
2 slices granary toast
200g cottage cheese
15:45
Trained legs
17:30
2 weetabix
200g cottage cheese
20:00
100g (cooked weight) rice
150g broccoli
Tin of mackerel
50g chicken
Edit:
22:30
1 tub quark
1 tbsp peanut butter
00:30
200g cottage cheese
Few almonds
I know the PWO is far from optimal, but there was a confusion at uni a week before I left and the whey I ordered got delivered to the wrong address, so won't have any until I get back. Still I hope it doesn't matter too much as my muscles won't be growing and I should recover by my next workout. If you can offer any suggestions please do so.
My training plan is a 3 day split:
Monday: back, biceps
Deadlifts
Barbell rows
Barbell bicep curls
Wednesday: chest, tris, shoulders
Barbell bench press
Barbell shoulder press
Weighted dips
Friday: legs
Squats
SLDLs
Calf raises
Not sure if I'm setting myself up for failure by starting my cut so close to Christmas. I plan to enjoy my Christmas day dinner, but hopefully will not stray too much. I plan to stick rigidly to my training plan, though my diet may be a bit slack around Christmas day and boxing day. At least I won't gain any weight, though I accept that I may not lose any either. Anyway, I will continue to cut until lean enough, which should be aroud 14-16 weeks.
The date today is the 21st December so I am aiming to be cut enough by the 28th of March.
Will put starting pics up in a few minutes.
< Message edited by AlasTTTair -- Dec. 22 2007 9:22:07 >
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RE: Time to play the game - Dec. 21 2007 22:37:38
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AlasTTTair
Posts: 1911
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From: Liverpool
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Cheers Eddie, sounds delightful
OK, pictures as promised:
Now I know I look awful and I know I have no lean mass, but I am working on it. Currently I am just under 13st, 34" waist. I hold most of my fat in my lower body; particularly my ass (unfortunately). For some reason I store very little around my stomach comparitively. Will aim to get down to a 29/ 30" waist and then begin a long, slow, clean bulk
Before anyone tells me I need to bulk, I am unhappy with the level of fat I am holding at the moment, and although it doesn't look like much in the pictures, I assure you that 90% of it (around 4st I'd say) is stored in my thighs, ass and lower back. I would prefer not to put pics of these areas up though
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RE: Time to play the game - Dec. 22 2007 9:17:54
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AlasTTTair
Posts: 1911
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Just done 45 mins cardio
Will post up diet later on today, but it is planned. Have to do some batch cooking today.
Going out tonight so will probably stay out until around 3, but will obviously not be drinking. Will sleep in tomorrow morning to make up for it.
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RE: Time to play the game - Dec. 23 2007 14:18:23
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AlasTTTair
Posts: 1911
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From: Liverpool
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BTW Friday was leg day:
Squats
75kg 5x5
SLDLs
95kg 5x5
Calf raises
125kg 3x12 (usually do 155kg 3x12, but this gym's machine only goes up to 125kg. Will do seated raises next time as machine allows more weight)
Diet for Yesterday was
08:00
45 mins cardio
09:00
50g oats, 5 egg whites, 1 yolk, 1 apple
11:30
75g pasta, 1 tin tuna, extra light mayo
14:30
Tin of tuna w/ extra light mayo in 2 slices granary bread
17:00
50g oats. 130g chicken
20:00
100g (cooked weight) rice, 120g chicken, mushrooms
23:00
1 tub quark, 1 tbsp peanut butter
01:00
Sleep
Got up around 11:00 this morning and have done cardio. Breakfast was 50g oats, 5 whites, 1 yolk and one banana. Will post up rest later
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RE: Time to play the game - Jan. 3 2008 14:53:48
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AlasTTTair
Posts: 1911
Joined: Mar. 1 2007
From: Liverpool
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OK I thought I would start posting again as I just wanted to get Christmas and New Year out the way before I started going hardcore
Didn't go crazy over Christmas; had a few nice things, but always kept my future goals in mind. I look about the same as I do in the picture above and my cut officially started on Tuesday 1st January.
I have been waking up every morning to do 45 mins cardio, but my machine broke this morning so couldn't do my AM cardio  Will try and fix it later on, but my plan for today is to train my chest for around 45 mins and then do cardio for 45 mins, as hopefully my glycogen would have been sufficiently depleted. The problem with my cross trainer should be sorted today, so AM cardio will be done every morning.
I am now on a static diet for at least the next two weeks. I may have to reduce portion sizes slightly, but I will keep the main components the same as it is easier to batch cook everything, and I can put up with eating the same thing every day for a certain amount of time.
My diet currently looks like this (suggestions are welcome):
09:00
Wake, 45 mins cardio
10:00
50g oats
5 egg whites, 1 yolk
1 banana
12:30
50g oats
5 egg whites, 1 yolk
1 apple
15:00
100g (cooked weight) brown rice
100g chicken
Broccoli
16:30
Train
17:30
100g (cooked weight) brown rice
100g chicken
Broccoli
20:00
75g (cooked weight) brown pasta
1 tin tuna
Peppers/ cucumber
22:30
1 tub quark
1 tsp peanut butter
That's what I've been eating since the 1st. Every other day I swap the chicken in meal 3 for a tin of mackerel. I will of course weigh myself after a week and adjust accordingly. The reason for no simple sugars PWO is that I am following Tom Venuto's guidelines and he says no sugars after 1st two meals.
Trained back yesterday. Forgot my progress sheet, but it was something like:
Deadlifts
100kg 5x5
Bent over BB rows
35kg 5x5
BB bicep curls
25kg 5x5
Going to train in a few minutes. Chest today. Plan is:
Bench
45kg 5x5
BB shoulder press
30kg 5x5
weighted dips
30kg 5x5
As always any suggestions are welcome. Diet seems relatively easy to follow atm and I am fully focused on getting this right. Am going back to uni on the 10th, and am making it a New Year's resolution to not drink at all for the entire year. I barely drank over Christmas and don't enjoy it that much anyway, so shouldn't be too difficult to stick to. Will just have to fight the peer pressure
I plan to cut down to 11st or below, so at a rate of 2lb a week that should take me around 14 weeks. I may make it a 4 month cut and begin bulking on the 1st of may, or I may stop cutting on the 1st of April. I know I am in serious need of some lean mass, but I would just like to shed some of the flab I've gained first.
I have also been thinking about my long term plans, i.e. the next 5 years. I was thinking that if I cut down to 11st in 14 weeks, taking me to mid-april, I could then slowly bulk back up to 13st at a rate of 1lb per week for 28 weeks (7 months). That would take me to around early November 08. Assuming that half of my gains we muscle I could have potentially gained a stone of lean mass in those 7 months, as well as a stone of fat. I could then cut down to 11st again, this time much leaner than before and begin another 7 month bulk. The next time I could cut down to 12 stone and bulk up to 14 etc. I think this seems like a fairly solid plan and would definitely like to hear people's comments
Will keep this updated much more often now
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RE: Time to play the game - Jan. 4 2008 8:22:00
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RACK
Posts: 7389
Joined: Mar. 22 2005
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Looks like you've got a solid plan in place. Good luck with the cut.
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quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Time to play the game - Jan. 4 2008 12:38:55
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AlasTTTair
Posts: 1911
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From: Liverpool
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quote:
ORIGINAL: RACK
Looks like you've got a solid plan in place. Good luck with the cut.
Thanks a lot dude. Much appreciated!
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RE: Time to play the game - Jan. 4 2008 12:45:35
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AlasTTTair
Posts: 1911
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From: Liverpool
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Trained chest yesterday:
Bench press
45kg 5x5
Barbell shoulder press
30kg 4x5, 1x4
Weighted dips
35kg 5x5
Then followed it up with 45 mins cardio
Today
Did 45 mins cardio at 08:00
My dad had tried to fix my cross trainer, but the leg came loose again, so will ask him to give it another go tonight . If he can't I'll have to buy a new one 
Gonna hit the gym at around 15:30 - leg day today Will post up my workout later
Diet so far has been:
Meal 1
50g oats, 5 whites, 1 yolk, 1 apple
Meal 2
50g oats, 5 whites, 1 yolk
Plan for later is:
Meal 3
100g rice, 100g chicken, broccoli
Meal 4 (PWO)
75g pasta, 1 tin tuna, peppers, 1 banana
Meal 5
100g rice, 100g chicken, Broccoli
Meal 6
1 tub quark, 1 tsp peanut butter
Should be a highly productive day
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RE: Time to play the game - Jan. 5 2008 1:18:11
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Apollo
Posts: 5366
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From: UK
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Where you been matey??
Missed your posts but glad your back and that the journal is looking good.
Well done and respect for putting up photos!! 
Will be a good motivation to stay disciplined from now on and also to put up good comparison pics after a few months.
How is the cutting down drinking going? Im doing the same as you can see by my sig Im now in the tee total group. Im going out clubbing tomorow night with a group of lads and lasses and plan not to drink...lets see how it goes, might have to get high on the red bull instead.
The work outs and diet look good so Im sure you will put up improved pics soon! Looks like you have the same belly that I had the last pics I put up and its not so bad mate. I still think Im fat but my waste is now level and dosent bulge and thats only 6 weeks of dieting and I had plenty nights out drinking too. So Im sure the fat will fall of you easily.
You have inspired me to set up a new journal with pics so please call in anytime mate. Also you can see that Ive lost abit of fat since the last pics. Ill set my journal up very soon.
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RE: Time to play the game - Jan. 11 2008 21:42:38
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AlasTTTair
Posts: 1911
Joined: Mar. 1 2007
From: Liverpool
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quote:
ORIGINAL: Apollo
Where you been matey??
Missed your posts but glad your back and that the journal is looking good.
Well done and respect for putting up photos!!
Will be a good motivation to stay disciplined from now on and also to put up good comparison pics after a few months.
How is the cutting down drinking going? Im doing the same as you can see by my sig Im now in the tee total group. Im going out clubbing tomorow night with a group of lads and lasses and plan not to drink...lets see how it goes, might have to get high on the red bull instead.
The work outs and diet look good so Im sure you will put up improved pics soon! Looks like you have the same belly that I had the last pics I put up and its not so bad mate. I still think Im fat but my waste is now level and dosent bulge and thats only 6 weeks of dieting and I had plenty nights out drinking too. So Im sure the fat will fall of you easily.
You have inspired me to set up a new journal with pics so please call in anytime mate. Also you can see that Ive lost abit of fat since the last pics. Ill set my journal up very soon.
Hey buddy, had a bit of a laptop incident, which is why I've been away for a few days, but I have a new one now and am back for good.
Cheers for all the kind comments mate . I have seen your progress pictures already; you have lost quite a noticable amount of fat in the 6 weeks. Good plan to bulk mate, I'm sure you'll start to look awesome very soon .
The not drinking is going fine mate - haven't touched a drop since before Christmas. Thing is, I've been at home for the Christmas holidays and have to drive whenever I go out, so that has been my excuse for not drinking. I'm back at uni on Sunday and we all know that it will be super hard to resist. However I have some solid reasons for not drinking and am confident that I won't give in to the peer pressure. One of my uni mates is really pushy tho and will give me a hard time for a while, but he's gonna have to accept it . Right now, drinking doesn't fit in with my priorities and I cannot think of a single valid reason why I should do it.
Hope you're going for the sugar-free red bull mate; the regular stuff is loaded with sugar Diet coke all the way for me.
My weight didn't really go down after the 1st week following the diet outlined above, so I reduced the carbs on Tuesday and have already seen improvements since then. I wasn't counting calories or macros before, but I am now as I think it's essential for me when cutting, what with my girly metabolism . I may even count when I'm bulking in future as I get fat so easily and want to stay relatively lean.
I'm taking daily progress pictures mate (a bit like John Stone did) as I find it really helps me stay focused as I want to see my body continually improve. I will also start taking weekly measurements when I get back to uni and my tape measure
Cheers for the post mate. Will drop by your journal in a wee bit
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RE: Time to play the game - Jan. 11 2008 21:58:29
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AlasTTTair
Posts: 1911
Joined: Mar. 1 2007
From: Liverpool
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OK reduced carbs a bit now. A typical day looks something like this:
Meal 1
50g oats, 6 whites, 1 yolk, 1 piece of fruit
Meal 2
Tuna mayo sandwich
Meal 3
100g chicken, 15g walnuts, salad
Meal 4
100g chicken, 100g rice, broccoli
1 hr later
Train for 60 to 90 mins
Meal 5 (PWO)
1 tin tuna, 75g pasta, peppers
Meal 6
1 tub quark
1 tbsp peanut butter
Training
Last Thursday (3rd Jan) was chest day. Training was:
Bench press
45kg 5x5
Barbell shoulder press
30kg 5x5
Weighted dips
35kg 5x5
Friday (4th Jan) was:
Squats
70kg 5x5
SLDLs
90kg 5x5
Calf raises
150kg 3x12
Can't remember what I did last week cos I lost my training sheets  , but:
Tuesday
Just supersetted some weights for around 20 mins and did about 20 mins of shadow boxing
Thursday (leg day)
Squats
70kg 1x5 (way too easy)
75kg 1x5
75kg 1x5 (felt a bit too easy, so increased the weight)
80kg 1x5
80kg 1x5 (managed this weight fine, but form may have suffered slightly - will probably do 75kg again next week and keep perfect form)
Leg press
100kg 1x5 (way too easy)
130kg 1x5
130kg 1x5
130kg 1x5 (all quite intense)
150kg 1x5
150kg 1x5 (very intense)
Leg curls
30kg 5x5 (quite intense - couldn't do 5 with 35kg)
Calf raises
160kg 3x12
Workout took 90 mins
Last week's training went well, but this week was a bit messed up, but am back at uni on Sunday and training will be followed strictly. I'm planning a 3 day split (Mon, Wed, Tues). Will post them up after I have done each one. Will also do 15-20 mins HIIT in the evening on my off days.
As always I am doing 45 mins AM fasted cardio.
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Taking carb-heads down a peg or two
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