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RE: Whiffin starts a journal - Aug. 5 2005 13:14:09
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graemewh
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Hi me again, Ive just spent my hour of work reading your journal well done!!
Im looking to cut but want to get my diet right I dont think I need as many cals as you as Im 5 foot 9 and weigh 11 stone approx , heres what I normally eat can people give their opinions I would be very grateful, I work from 7am till 4pm
6:20am before leave for work WHEY80 and water
9am Fruit n Fibre with skimmed milk and 1 bannana (sometime shave oats) with this I have approx 130g Chicken cooked in teaspoon of olive oil
11am I have either 1/2 MET-RX drink with 1 piece of fruit
1pm have wholemeal pasta (50g dry weight) with tin of tuna and veg mixed with very light Mayonnaise and not alot of it
3pm I have varied stuff maybe Plaice, haddock, or mackrel, sardines or sometimes I can ad a Wholemeal Pitta bread
5pm Train
straight after WHEY and water
within 45 mins of finishing maybe Brown rice with lean meat or tuna
10pm WHEY and SKimmed milk before bed
I would love opinions on this for achieving my goals thankyou
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RE: Whiffin starts a journal - Aug. 5 2005 13:18:50
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wiffers
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Glad you like what you've read. Bear in mind that I do a lot of cardio too. Estimate your BMR (I guessed mine to 2500), take into account exercise, then, without AAS aim to be about 500kcal below to start with.
Rather than filling my journal with advice on your diet, probably best to cut-paste and stick in the diet & nutrition forum.
I think your diet will need a bit of work mate - but people are bound to help - good luck!
< Message edited by whiffin -- Aug. 9 2005 12:22:33 >
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Journal - FU Forum Mod -Exercises - Best lift: Dead 280kg @ 91.5kg
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RE: Whiffin starts a journal - Aug. 8 2005 18:14:14
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wiffers
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Back + Biceps
pull ups 3x8 (8,8,10@10kg - good technique, up 2,5kg and 1 rep)
deadlift 3x6 (6,6,6@150kg - up 10kg and back still OK)
barbell row 3x8 (8,8,8@75kg - felt like I was jerking too much, started to feel on back)
barbell curls 3x8 (8,8,8@47.5kg, strong, up 2.5kg and a rep - felt mega)
shrugs 2x8 (12,12@130kg felt good - but no DOMS, may try and rotate shoulders)
A SUPERB day, very strong
Cheating
Friday (back and bicep day) I was +- 200 kcal as it was a cheat day, cheat by eating more, NOT eating bad stuff. Saturday I also ate lots of carbs, but working, and Sunday I had a wedding, so a very long day and around 8-9 hours driving. So I ate clean, but cheated with a packet of sweets and a chocolate bar in the. Still think kcal have been down on my 3 cheat days, and ate clean, so good. No back in full swing cutting again ... not feeling as hungry, revitalised, and one week of my cycle left!
Creatine
Currently loading on 5x5g a day ... as AAS cycle stops this week, want strength for PCT.
VERY pumped
Today I woke up and did my prop jab, but noticed that my muscles are VERY hard today, they were like rocks! Like I'd just finished a session, literally felt pumped and aching like they'd been worked. Especially my wrists and biceps. Strange (but nice). Been like it all day
Could be creatine and/or slightly more food over the weekend (still below maiontenance, but not 500-750kcal below like normal)
Anyway, feels good, living it, and need to gym legs tonight, gonna MEGA push it, then eat and bed.
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Journal - FU Forum Mod -Exercises - Best lift: Dead 280kg @ 91.5kg
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RE: Whiffin starts a journal - Aug. 8 2005 18:16:58
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wiffers
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Oh, went out Friday, and as well as usual "you're looking big" comments, met a mate who has juiced before.
he looked at me, grinned, and said "what you taking?" I said my usual reply, "thanks, I'm flattered, but nothing" - he told me to bugger off, said it's obvious from an ex-juicer, and was persistant, he then looked at my arms, felt my traps and biceps and smiled, and asked again .... so I told him. May have another training partner for my next course.
Didn't realise it was so obvious, guess the veins showing and permanent pump are a give away - LOL
Flattering though!
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RE: Whiffin starts a journal - Aug. 8 2005 18:23:37
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samcim
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overeating carbs gives me a massive pump mate, best feeling in the world! (apart from teh sex  )
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RE: Whiffin starts a journal - Aug. 8 2005 18:33:29
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wiffers
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Could be that then mate - I had a few yesterday - 8am 150g muslei (long day, long drive) ... 11am 75g (est) bowl porridge, plus 8 slices of wholemeal bread throughout the day ... plus veggies ... bed at 2am ... had a lot but needed energy as I had 3.5 hours asleep (unavoidable) saturday night, then a 4 hour drive to cornwall, a wedding all day, then a 3.5 hour drive back at night - didn;t want to crash.
Is that enough to give me a big pump? I mean it's a LOT more than usual, but not ridicolous IMO for an 18 hour day certainly less than 400g (probably 300-350) -usually 150-200g
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RE: Whiffin starts a journal - Aug. 8 2005 18:40:28
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samcim
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Depends what you usually take a day, last time I had a major pump off loads of carbs I had a lot and I mean alot 
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3 years progress
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RE: Whiffin starts a journal - Aug. 8 2005 20:27:28
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wiffers
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Usually 150g - 200g / yesterday 350g give or take ... so double what I normally take ??
Could it not be creatine and water retention?
Spose it could be a combination of both
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RE: Whiffin starts a journal - Aug. 8 2005 20:34:10
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wiffers
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Hardest session ever. This was without a doubt the most I have ever pushed myself! Squats were heavy, but the leg press at 220.3kg (seat very close). I was seeing stars for rep 1 set 1, but managed 10 as stars were fading. Out of breath. Then managed 10 reps for 2nd set. Then, third set I managed 10 again, but afterwards could hardly stand up, was shaking and seriously thought I was going to be sick. Felt like I'd pushed myself stupid. Could be a combination of more carbs at weekend, creatine and still on gear (injected prop earlier this afternoon and take 40mg winny today) - but boy was that hard work!
Feel VERY good for it now though!
Legs
smith squats 3x6 (6,6,6@180kg - back a little sore on set 3, good form)
leg press 3x10 (10,10,10@220.3kg - seeing stars, shaking and nearly sick, but good lifting!)
ham curls 3x8 (9,9,7@135lbs - up a rep. wanted to do calfs first but busy. Still V tired from leg press. felt strong)
calf raises 3x10 (10,12,10@110kg - better technique, v tired from rest of session - up weights next time and do after leg press)
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Journal - FU Forum Mod -Exercises - Best lift: Dead 280kg @ 91.5kg
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RE: Whiffin starts a journal - Aug. 9 2005 12:17:40
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wiffers
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Update on pump - although I had limited carbs yesterday (back to cutting diet which is around 250-300g protein, 150-200g carbs, 40-60g efas - usually 500-750kcal under) I am still pumped today. Not quite as much as yesterday, but muscles like rock, especially biceps.
My mate is the same, I think it's the creatine personally
Feels good though
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RE: Whiffin starts a journal - Aug. 10 2005 11:09:52
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wiffers
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A day on and still SUPER pumped. Swam for 30 mins this mronin and even that had my biceps pumped - strange. I'm sure it's creatine. Weight up to 90.2 kg (on parents' scales) - so at least 4kg up, must be water. Feel great though, all my muscles are like rocks!
Been shopping, back to dieting strict for PCT. Gonna train VERY hard tonight.
Also discovered I have more winny left than I need, so gonna up my dose.
Was going to do last prop jab on Friday and start PCT Monday. Winny (50mg ed) was gonna stop Friday. Now I'm gonna run Winny at 100mg ed until Sunday ... so more strength for this week, then have something for the weekend before PCT starts. Think I can do this as it only has an 8 hour half life. Gonna keep loading creatine until PCT starts, then cut down to normal dose.
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Journal - FU Forum Mod -Exercises - Best lift: Dead 280kg @ 91.5kg
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RE: Whiffin starts a journal - Aug. 11 2005 10:47:25
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wiffers
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Chest, Triceps + Shoulders
bench press - to tire me out (3@70kg, 5,2,3@100kg - felt VERY good)
low incline db press 3x6-8 (10,10,10@ 35kg - very good considering I was tired after bench)
weighted dips 3x6-8 (6,7,8 @ 25kg - up 2.5kg - very heavy)
mil press 3x6 (6,6,6@55kg heavier, good technique - arms very tired by now)
skulls 3x8-10 (8,5@40kg but arms to tired to get good reps, so 6@35kg)
Abs
1x80 situps on bosu with 2x15kg plates on chest - hard work
Felt VERY good session, shot away by end
Creatine / Body Fat
Shot up by 4kg (now 88kg) in last week - assuming water retention from creatine loading phase. Bodyfat measures 16.8% so up by 1-1.5%, seems to make sense, but annoying.
After PCT I'l lcome off of creatine and get a fair "natural" readign again
Still very pumped
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Journal - FU Forum Mod -Exercises - Best lift: Dead 280kg @ 91.5kg
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RE: Whiffin starts a journal - Aug. 11 2005 19:11:44
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samcim
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quote:
ORIGINAL: whiffin
Still very pumped
quote:
Still very pumped
cant beat it can you
Awsome feeling
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13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!
3 years progress
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RE: Whiffin starts a journal - Aug. 11 2005 19:50:09
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wiffers
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LOL - still pumped now ... not quite as much, but I'm loving it. 4kg of water with creatine - I feel like a machine 
I know I'm still on my cutting cycle, but I REALLY can't wait a few months 'til I start deca/dbol/test and bulk properly. My word, I'm sooooooo excited
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RE: Whiffin starts a journal - Aug. 12 2005 10:56:52
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wiffers
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Eating disorder?
Not yet no, but I can see how people get them.
Now I am not cutting in full force (trying to regain a bit of energy as I had last jab today and want all my strength for PCT) and on creatine, I have put on a bit. I am still eating at around maintenance (but not counting calories) but due to creatine have added 4kg in a week (water). I know this will go and know that I haven;t put on much fat as such (even if I had eaten 500kcal more daily I'd still only put 1lb on in a week) - I still feel chubby. Pumped, but chubby.
I know it's in my head as I can do the Maths etc .... but can see now why people with eating disorders think they're fat when they're not.
All the water will go soon and I'll be OK, but it's amazing how much confidence you get when you think you look good - it's all in the head.
Ideal body
Saying that I've found a perfect picture of how I want to look - this is my goal, this is what I want. It's the avatar of rogerthedog on this forum. If you read this roger - fantastic work. This is my aim in a year or two. Hopefully my next AAS cycle will be a deca/sust/dbol so I can bulk up, then a good cutting cycle and I'll be a big step closer.
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< Message edited by whiffin -- Aug. 12 2005 10:57:44 >
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RE: Whiffin starts a journal - Aug. 13 2005 9:54:06
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wiffers
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Back + Biceps
pull ups 3x8 (10,8,9@10kg - not much better, body bodyweight up by 4kg due to creatine!)
deadlift 3x6 (6,6,6@150kg - took it easy, up next week, back sore during)
barbell row 3x8 (8@75kg, 8,10@70kg - dropped weight, better technique, MUCH nicer and less back aching)
barbell curls 3x8 (8,8,8@50kg on EZ, keep this weight for technique, but VERY nice)
shrugs (used dbs to save back, 25,25@35kg each hand - not as good, but back better)
Are you on steriods?
Went out last night with a new T shirt and had a record number of comments. Within 5 mins 3 people asked if I was on gear including a head doorman ... guess you can notice these things - ha ha ha. I denied it, but felt great. Grrrrrr
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RE: Whiffin starts a journal - Aug. 14 2005 23:46:55
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wiffers
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Even more steriod jokes (if only they knew) and lots of weekend comments.
Diet been quite good considering I've been "travelling" around today, but treated myself to a Yorkie for lunch and beans (with tuna) on (wholegrain) toast this evening felt REALLY bad afterwards. But not bd in the whole scheme of things.
Gotta sort my diet out good now for PCT as I'm just about to take last winny tabs and already had last test prop jab on Friday.
So far still MEGA horny, so something is still working, but not looking forward to drop in test, although getting rid of my chest spots will be nice as we have a beach party at the pub where I work, girls in bikinis, blokes in a vest or topless. SO I wanna look my best.
Gonna try and make diet 200kcal below now ... keep on creatine, and train super hard to ensure that I do not lose any strength (I want to gain infact)
Loving my body, looking great in the mirrow. 90.5kg now.
Let's sort PCT, get some cash, wait a few months then go on a clean deca/dbol/test (sust?) cycle and see what I can gain, maybe around Xmas. Want to gain and keep 14 lbs lean mass. That's the plan, and I can cut gently between cycles.
VERY excited, and ooking forward to leg day tomorrow.
Busy week, so gonna sleep well, eat well, train well, work well and get my body into the 16st beefcake that I want. Can't wait till gym.
Oh, as for cutting, have a 10 day holiday in 6 weeks, 5 days of which will be high-alktitude endurance mountain boking, so gonna eat everything I can for that time, but food will be limited. So got to bulk as much as I can first as that will be a mega cut and I don't want to lose much (although BF should drop off). Will leave legs as they'll be trained hard anyway, and train WHOLE upper body just before and after in the hope of losing as little 'gym time' as I can.
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RE: Whiffin starts a journal - Aug. 15 2005 10:14:03
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wiffers
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Right, I'm logging calories again so I can see whether I'm (roughly) sticking to my diet. Want to aim for 200-300 below maintenance.
Looking ace, getting a real back now.
Started PCT now - I am 'technically' now not on steriods, so when people ask I don't need to lie. Weight is good too - looking trim (for me)
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RE: Whiffin starts a journal - Aug. 15 2005 23:34:41
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wiffers
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Legs
leg press 3x10 (10@220.3kg, 10@222.5kg, 11@224.8kg - max. Did 1st as smith busy)
smith squats 3x6 (6,6,6@180kg - tired from press, but good clean lifts, same as last week so up next)
calf raises 3x10 (10,10,18@120kg - dunno if technique was right as didn't burn lots, but still felt good)
ham curls 3x8 (6@150lbs, 9,7@135lbs - in between sets, good technique, but no strength left)
All in all, didn't make myself ill, but no strength afterwards, so felt good
REALLY looking forward to Wednesday's session
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Journal - FU Forum Mod -Exercises - Best lift: Dead 280kg @ 91.5kg
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RE: Whiffin starts a journal - Aug. 17 2005 13:39:45
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wiffers
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AHHHH ACNE!
I'm happy wit my diet, training etc ... but been on PCT for 2 days now and getting BAD acne.
White heads on my back (I can live with that), spot on my chest (I can live with that too), but under-the-skin boils all over my face, I'm covered ... like being a teenager again.
Not liking this, let's hope they subside soon as I have 3 weeks PCT and willlook like a pizza!
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