titch84 Off Season journal

i,m starting a new journal for my comps early this year as i want to come in alot leaner and give me time to improve on weak points i competed at the anglian which i didnt place in the top 6 and competed in the mr peterborough and placed 3rd. going to carry on with my diet james coiller gave me last year up to feb time and then planning on going to see james for his help for the rest of the preap. i,m weighing around 82kg at the moment had a nice couple of weeks off and ready to get going. aiming to compete in the under 72kg at the manchester bnbf . its going to a busy year as i have got alot of work and saving to do, also starting a family with the wife and two hoildays to fit in tricky but possible so let the journey begin. any advice/ questions fire away



 

 
 

here is my diet i will be following till mid feb time

Wake
20g whey protein powder inn water
Cardio – 45 mins low intensity – 4 x per week

Breakfast
Smoothie: 1 tbsp ground linseeds + 75g oats + 40g whey protein powder + 200ml skimmed milk + apple + water

30 mins later
5g creatine monohydrate in 100ml fresh fruit juice

10.00am
150g chicken breast or 100g tuna (tinned in water) 50g (dry weight) brown basmati rice / wholewheat pasta
Peas / sweetcorn
2 raw carrots
Item fruit
Mug green tea

Lunch
1.00pm 150g chicken breast or 120g tuna (tinned in water)
50g (dry weight) brown basmati rice / wholewheat pasta
Mixed salad + 1 tbsp ground linseeds
2 raw carrots
Item fruit
Mug green tea

3.45pm
200g cottage cheese / quark
Mixed salad + 1 tbsp ground linseeds

15 mins pre-workout
20g whey protein powder in water
1 oatcake
Pre-workout drink – 3g beta alanine + 3g taurine + arginine alpha ketoglutarate

Immediately post weights
30g whey protein powder + 20g dextrose in water + 2g beta alanine + 5g glutamine

Evening Meal (45 mins later)
100g lean red meat
Small sweet potato or 4-5 small boiled new potatoes
Loads of veg
Low fat, low sugar probiotic yoghurt

Bedtime
200g cottage cheese or 200g quark or low fat natural yoghurt + 20g whey protein powder

Good stuff Graham.  I'll keep an eye on this!

James


Good stuff Graham.  I'll keep an eye on this!

cheers james i will stick to your diet till mid/end of feb that will  give me plenty of time to get ready about 21weeks as i promised the wife we would go on holiday in april thats why i,m starting early. i will contact you then thanks james.

nice one mate, will follow this with interest.  ill be at the manchester BNBF show for definate as well

dazc


nice one mate, will follow this with interest.  ill be at the manchester BNBF show for definate as well

cool do you know anyone else competing could do with some more support. need some advice on making my chest thicker will it be more bench press than dumbell press and what cardio type best walking or biking got my thermals ready for a bike ride in the morning. cant wait till end of feb when i start cutting but need to concentrate on improving my weakpoints first.

Hi bud ,you have the plan , so all you need is and good pat on the back when you get that first prize.

All the best and good luck Daz

titch84

cool do you know anyone else competing could do with some more support. need some advice on making my chest thicker will it be more bench press than dumbell press and what cardio type best walking or biking got my thermals ready for a bike ride in the morning. cant wait till end of feb when i start cutting but need to concentrate on improving my weakpoints first.

not as yet mate, but then i dont know that many naturals lol!
 
for chest i personally think (slight) incline DB pressing is by far the best for chest
 
carido, you need to have full control of your heartrate, so if your going it outside then get a good monitor! personally i like doing it in the gym on a machine so it can be in just the right HR.

today wasnt as smooth as i wished up 5.45am 45mins cardio on my push bike in the freezing cold, my legs feel f**ked i found riding my bike was tough might stick to walking i will see how it goes, i,ve also felt like cr*p all day felt like i was coming down with something so dragged myself to the gym nothing serious just easing myself into it, since my 12day layoff over xmas havent been eating much so trying to eat all my diet seemed hard but got through it all. lets hope tomorrow is better going.

chest and calves

flat barbell

50kg 15reps
70kg 12reps
80kgkg 10reps
90kg 8reps

flat flys nice and slow

14kg 20reps
18kg 15reps
22kg 12reps
24kg 12reps

db press superset with cablecrossover

30kg 15reps 50lbs a side 15reps
60kg 12reps 50lbs 12reps
60kg 12reps 50lbs 12reps

hack squat calf rasises

30kg 15reps
60kg 12reps
90kg 12reps
90kg 12reps

chilling on the sofa still not feeling 100% hopefully a goodnight sleep will help.

forddee


Hi bud ,you have the plan , so all you need is and good pat on the back when you get that first prize.

All the best and good luck Daz

cheers daz for the support got a long way to go and the competion was fierce when i watched the northern comp last year.

Doing your CV out side in this weather ,micky also does his CV outside ,get your self a ex/bike and set it up in front of the TV in the bedroom and off you go. time flys by.
Daz

Dude you have a huggggeeee back and tiny waist!!! Awsome stuff! Try to open up a bit more in that chest pose to show off your taper, don't hunch over.

Have you picked a show yet? Either way I'll probbo see you there!

forddee


Doing your CV out side in this weather ,micky also does his CV outside ,get your self a ex/bike and set it up in front of the TV in the bedroom and off you go. time flys by.
Daz

i,ve tried this but get bored sometimes i will save ex/bike for rainy days. i was wearing that many clothes this morning i was sweating had to take my hat off.

flick161


Dude you have a huggggeeee back and tiny waist!!! Awsome stuff! Try to open up a bit more in that chest pose to show off your taper, don't hunch over.

Have you picked a show yet? Either way I'll probbo see you there!

thanks for the comments flick i will practise my chest pose and take your advice onboard. i,m doing the manchester show bit of a trip but fits in with the dieting, got two holidays planned so want to get ready early so i can have a relaxed week in the middle then back on track. dont want to have to rush this preap i did a couple of shows last year but only dieted for 14weeks so want to come in alot more ripped think the longer diet will help acheive this. thats the plan.

45mins cardio in the snow wrapped up warm went with the walking felt good, today went mucher better didnt feel like i was forcing food down. training still steady breaking myself into it

bis tris and chest again!!!!

standing alternate curl

10kg 15reps
14kg 12reps
16kg 10reps
18kg 10reps

standing ez bar superset with concentraction curls

30kg 10reps 10kg 10reps
30kg 10reps 10kg 10reps
30kg 10reps 10kg 10reps bis burning

dips

bw 15reps
bw+15kg 15reps
bw+15kg 15reps
bw 15reps

close grip pushdown superset with skullcrushers

130lbs 10reps  50lbs 10reps
170lbs 10reps 70lbs 10reps
180lbs 10reps 90lbs 10reps

arm extension

10kg 10reps x 3
db press incline
 
34kg 10reps
34kg 10reps
40kg 10reps
 
high incline flys with 3 sec hold at the bottom of each rep
 
12kg 10reps
14kg 10reps
16kg 10reps
 
 
nothing special but getting a good pump and burn i did chest again cause my training partner missed it yesterday bring legs on tomorrow.

Manchester's in a new venue this year too - pretty exciting! I did walking for my cardio in my first year, worked a treat and it gave me the time to focus on the day ahead...

flick161


Manchester's in a new venue this year too - pretty exciting! I did walking for my cardio in my first year, worked a treat and it gave me the time to focus on the day ahead...

i didnt know that thanks for letting me know cheers flick, i will look on the bnbf site need to sign as for a membership get that sorted for feb time,what cardio do you choose now or perfer, are you doing any shows this year.i will try and get a chance to check your journal out to night if i get time.

Im doing the BNBF Centrals, or Welsh if Im ready early... you never know...

Riding my bike to and from work has changed the shape of my legs and hardened them in the off season. I also love the Stepper for really long stints of cardio. You can read whilst Stepping! But when I only have 20mins of morning cardio, theres nothing like a good hill walk with some ankle weights!!

flick161


Im doing the BNBF Centrals, or Welsh if Im ready early... you never know...

Riding my bike to and from work has changed the shape of my legs and hardened them in the off season. I also love the Stepper for really long stints of cardio. You can read whilst Stepping! But when I only have 20mins of morning cardio, theres nothing like a good hill walk with some ankle weights!!

good luck with the shows, i wanted to do my cardio on my bike but it took too much out of me might give it another go one morning but i quite enjoying walking.

titch84



good luck with the shows, i wanted to do my cardio on my bike but it took too much out of me might give it another go one morning but i quite enjoying walking.

trouble with using the bike outdoors when dieting, is going to be keeping heartrate under control and low enough to stay in fat burning.  if you move far enough out of fat burning and get near AT (pretty easy on a hill climb)  your going to only burning sugars, and it might take most of the session to move back into fat burning.  thats going to lead to carb and sugar cravings afterwards, and is also not a good enviroment for holding onto muscle!