Sponsored by: www.myprotein.com - UK's #1 Online Sports Nutrition Brand – Choose from over 1000 lines of the finest quality sports supplements at the lowest prices guaranteed.

Helpful ReplyHot!4 years later... now with dodgy comparison pics pg15

Page: 12345.. > >> Showing page 1 of 43
Author
Joeschop
Pro-Member
  • Total Posts : 2045
  • Reward points: 7311
  • Joined: 2008/11/06 22:12:49
  • Location: Broxburn
  • Status: offline
2011/01/07 13:27:06 (permalink)

4 years later... now with dodgy comparison pics pg15

Hi folks,
I'm going to try to get myself bigger this year (and maybe leaner at the end) so thought the best way to do this was to actually document my progress and diet to try to make the best of any possible gains/potential I have.  I'm 31 and have been training around 5 years or so - although the first 3 of which had way too much training and nowhere near enough eating involved and what I was eating really wasn't ideal.  I'm a trainee wrestler and although this will always be a hobby I'd like to at least look the part, I'm not lean (38" round the widest part of my belly) but I really want to get bigger first of all before I consider a cut.
 
Stats:
Height: 5'10"
Weight: 94kg
BF% - don't know but certainly not down in the teens!
 
post edited by Joeschop - 2016/05/20 19:34:13
#1
MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
jw390898
Pro-Member
  • Total Posts : 5936
  • Reward points: 6372
  • Joined: 2010/03/04 10:28:32
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/07 13:54:33 (permalink)
Sorry to crush your enthusiasm - if you try and gain size at your size you will mostly get fat and gain little muscle mass.

The leaner you are the more muscle you will gain in a bulk.

You need to focus on cutting and possibly maintinaing even adding some strength first - you will find this will gtive you a more pleasing figure anyway because th eless fat the msucle you do have will show through.

Only opinion of course :-)
#2
Joeschop
Pro-Member
  • Total Posts : 2045
  • Reward points: 7311
  • Joined: 2008/11/06 22:12:49
  • Location: Broxburn
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/07 13:54:56 (permalink)
My gym has been closed from 24th Dec - 5th Jan so yesterday was my first time back (managed to work in getting and recovering from a cold in that time so hopefully that'll be me done for the snifles for a while).  Only gonna be able to get in chest n back this week, but as this will partially hit my shoulders and I can't really train legs at the moment due to an injury I picked up in wrestling training I'm not too worried - this is just the 'warm up'

Have been working up to getting back in the gym by getting advice on here on my training and diet and have started to implement this.
Yesterday's diet:
7:30 Breakfast: build & recover / whey protein mix shake with some oats (can;t have too much as breakfast doesn't half make me feel sick)
10:30 150g chicken plus mayo in a sarnie
12:30 1 1/2 tins of tuna plus brown rice & peas
15:00 100g cottage cheese and 3 oatcakes
16:00 protein shake plus 3 creatine caps
17:00 gym
19:00 same shake as breakfast plus 3 more creatine caps
20:30 3 chicken kievs (I know I know) plus baked tattie
21:30 piece of stilton on Riveta 75g of peanut butter on riveta and 3 zma pills
 
Training - Chest, bi's & forearms
Flat Bench: several warm up sets going up the weights to 80kg, plus some rotator cuff exercises.  100kgx6, 100kgx6, 105kgx6, 105kgx6 then stripped the 2.5s off the bar and got another comfortable rep.
 
incline dumbell: warm up on 22s.  35kgx8, 37.5kgx6, 37.5kgx6, 37.5kgx7 although the last rep wasn't exactly good form
 
Superset low cables/dips:
6 (the number on the stack) x 5/BWx8, 4x10/BWx6
 
Dumb curls: 20kgx6, 20kgx6ish, 17.5kgx6, 17.5kgx6
Superset reverse grip z bar curls/BBwrist curls/standing behind back BB wrist curls: 20kg(plus bar)x4/30kg(inc bar)x12/30kgx12, 10kgx10/30kgx12/30kgx12, 10kgx10/30kgx12/30kgx12, 10kgx9/30kgx10/30kgx10
 
Getting fruit and fish oil caps this weekend and will build up to 200g chicken mid morning (and avoid crap at night!).
 
#3
Joeschop
Pro-Member
  • Total Posts : 2045
  • Reward points: 7311
  • Joined: 2008/11/06 22:12:49
  • Location: Broxburn
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/07 13:56:52 (permalink)
cheersjw - I didn't know that.  Might have to have a rethink then
#4
jw390898
Pro-Member
  • Total Posts : 5936
  • Reward points: 6372
  • Joined: 2010/03/04 10:28:32
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/07 16:00:27 (permalink)
It is a *ucker I know as we all want to get big - but you start eating excess calories to gain muscle while overweight to begin with you will struggle to gain as much muscle as you do fat, not a chance of more muscle and minimal fat.

What height are you?
What bf are you - do you know - if not a piccy (not perving - family man!) would allow a good estimate based on knowing your weight, age (which you listed) and height.

I believe (even falling into the trap once more recently myself to some extent) that you need to be at the most 18% bf before considering trying to focus on muscle gain and ideally below 15%. More then this and your body is far more adapt to adding fat then it is muscle and you will struggle to utilise the calories you consume in the way you want no matter how sensible the diet.
#5
Darth Darth
Olympian Member
  • Total Posts : 869
  • Reward points: 3968
  • Joined: 2008/12/15 14:59:21
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/07 16:10:57 (permalink)
What kind of wrestling do you do, Joe?

#6
Joeschop
Pro-Member
  • Total Posts : 2045
  • Reward points: 7311
  • Joined: 2008/11/06 22:12:49
  • Location: Broxburn
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/07 18:35:52 (permalink)

oh dear god i look like crap (usually only see myself face on and fairly close up or in a t shirt at the gym)



This highlights my posture issues and the dip in my chest (I'm the opposite of pigeon chested)



I'm quite embarrassed at these tbh 
#7
jw390898
Pro-Member
  • Total Posts : 5936
  • Reward points: 6372
  • Joined: 2010/03/04 10:28:32
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/07 22:08:32 (permalink)
Would estimate 25-30% bodyfat.

On the plus side you can see potential there. You have decent arm size and from the back shot you can see lats are there - they would look good from the front if the belly weight was lost.

I would definately say cut - but from a positive view I think you appear to have enough muscle there that you should have a decent shape when stripped down and would be great then going into a bulk.

Plus side again I think you are looking at this bang on the right time of year as I think you have about 4-6 months sensible cutting to strip the bf away to a point of being able to look at gaining size again - but it will mean going into summer lean and then eating up over winter months - all good :-)

Looking but to me it appears you have less existing muscle on lower body then upper - I think a good old fashioned strength programme like Rippetoe's would be perfect for not overtraining while reducing calories but also preserve strength and is great for working legs.

Feel free to disagree or ignore any or all! :-)

I'll follow along either way.
#8
Joeschop
Pro-Member
  • Total Posts : 2045
  • Reward points: 7311
  • Joined: 2008/11/06 22:12:49
  • Location: Broxburn
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/07 22:33:12 (permalink)
I'll have a look at that - here's my current programme, what do you reckon (I do ab work on Tues & Thurs), i am definately taking your advice here (eating a bit rubbishy this evening coz tomorrow it's diet time):

http://www.muscletalk.co.uk/Bulking-routine-critique-m4270290.aspx

My big problem with my legs is sciatica at the moment (small injury to the Piriformis I think and maybe my glute - waiting to see a physio) which means I can't do heavy leg work or deadlifts.  I did it in wrestling training in September and tried to work through it but just made it really bad.  Tried to start squatting again in December and just knocked back all the healing i did in November.  Agree my legs need the most work and then my chest (chest I think due to my body shape), hoping if i go really carefully this month with very little and light leg work on just extensions and curls - curls very light and slow so i don't aggravate my left bum cheek, i might be able to start again in February.
#9
Darth Darth
Olympian Member
  • Total Posts : 869
  • Reward points: 3968
  • Joined: 2008/12/15 14:59:21
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/07 22:34:17 (permalink)
Are you Effen Awsome then?  You should definitely have used that name here!  In the pics above you look quite mellow, I'm sure it must be fun getting into character for wrestling!

How'd you get into that then?  Did you do submission wrestling and take it a step further or something? 

By the way you look in decent enough shape, in fact your body shape isn't dissimilar to mine!  I'm sure the fat will come off quickly enough with the weights and wrestling combined, once you get everything in place it's surprising how quickly the fat can shift.  Good luck!   

#10
Joeschop
Pro-Member
  • Total Posts : 2045
  • Reward points: 7311
  • Joined: 2008/11/06 22:12:49
  • Location: Broxburn
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/08 09:20:05 (permalink)
cheers bud, I found the company's website by accident (always been a closet wrestling fan) when looking up a wrestler on wikipedia.  Have done a few martial arts but always wanted to give this a go.  I am by no means a particularly competent wrestler, but I am safe in the ring and the hardcore stuff is a bit easier (if a little more immediately painful).
#11
Joeschop
Pro-Member
  • Total Posts : 2045
  • Reward points: 7311
  • Joined: 2008/11/06 22:12:49
  • Location: Broxburn
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/08 16:13:25 (permalink)
Yesterday - back & a little bit of tri's

Wide grip chins BWx6x4
narrow T bar 70kgx6x4
one arm DB row 40kgx7x4
superset rear delt/hyper extensions 12.5kgx5/BWx10, 9kgx10x3/BWx10x3

pushdowns 9(no. on the stack)x12, 12x8, 12x10, 12x8 then drop set 9x6, 6x6

20 mins on cross trainer

6am: build n recover & whey protein shake plus oats
10am: 150g chicken plus mayo sarnie
11:30: 1 1/2 tin tuna plus brown rice n veg
5: same shake as 6
7: fresh chicken tortellini & tomato sauce stuff, large piece of stollen
8: a packet of crisps and a bottle of crabbies

Working early really knackers my eating routine (get the same on Monday but will have to keep it stricter).  This was the last day before the cut - as of today I am going to try to drop the lard and maintain the muscle (as long as I maintain my strength I'll be happy).
#12
jw390898
Pro-Member
  • Total Posts : 5936
  • Reward points: 6372
  • Joined: 2010/03/04 10:28:32
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/08 18:27:13 (permalink)
Ahh that explains the legs cause you can see a lot more muscle up top.

Take physio advice but suspect as heavy a movement you will be able to do is a leg press machine - cant see squats being on the menu for a long time.
#13
Joeschop
Pro-Member
  • Total Posts : 2045
  • Reward points: 7311
  • Joined: 2008/11/06 22:12:49
  • Location: Broxburn
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/08 20:04:31 (permalink)
yep might be the case - I could live with leg press coz ATM even that irritates the nerve.

food:
10:30 build n recover & whey protein shake
2:30 (got distracted clearing the drive and working on my bike) 180g chicken, 100g brown rice (wet weight) 50g frozen veg.
5:00 same shake as breakfast
7:30 250g lean steak mince with onion, herbs & spicy pepper sauce, 50g spaghetti and a couple of pieces of ham.
will have some cottage cheese, ryvita and maybe a spoonful of peanut butter later.

worked up a sweat clearing the drive and taking the bike forks to the local bike shop was a nice 2-3 mile round trip, carrying 15-20kg of bike forks on the way there - feel good about that.  Long training session tomorrow as well.

#14
Joeschop
Pro-Member
  • Total Posts : 2045
  • Reward points: 7311
  • Joined: 2008/11/06 22:12:49
  • Location: Broxburn
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/10 09:54:28 (permalink)
Had a go at making protein bars yesterday using a recipe I found on here - think they turned out pretty well, don't look like much but taste good!

Yesterday food:
10ish: build n recover & whey protein shake plus oats
1pm: 180g chicken, 50g frozen veg, 100g (wet weight) rice
4ish: home made protein bar and an apple
5:45: 250g lean steak mince with onion, herbs & spicy pepper sauce, 50g spaghetti
7-8: sips of whey protein shake
9: 1/4 home made protein bar

Training:
got to wrestling just after 3, warmed up 3 times between 3 and 5, each time working up a sweat, then stopped to get a drink and ended up talking for 15 minutes so had to start again (the dojo isn't heated so was 'kin cold last night. Frm 5 til 8 did lots of bumps, rolls and basic wrestling moves/takedowns n worked up a good bit of a sweat.  Left hip is suffering a bit today despite me doing anything that might involve landing on my backside on a crash mat.  Left at 8 coz working at 6 this morning.
#15
jw390898
Pro-Member
  • Total Posts : 5936
  • Reward points: 6372
  • Joined: 2010/03/04 10:28:32
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/10 10:21:23 (permalink)
Home made protein bars are great - tend to look like a 10 pint bird at the start of the night but if the content is right and they taste ok then I'm happy!

Love the protein bars we sell (unfortunately not stocked UK yet) basically comes in a packet and you simply mix the content with some natural pb and refridgerate for 30 minutes and then carve up into what ever size bars you want - and they taste great! Look better then totally home made too.

Does wrestling not mess your legs up?
#16
On The Flop
Pro-Member
  • Total Posts : 14048
  • Reward points: 6237
  • Joined: 2010/05/18 17:09:44
  • Location: Dover
  • Status: online
Re:A size oddity - Joe's journal 2011/01/10 10:26:59 (permalink)
Good luck with your progress Joe, I'm in the same boat regards weight loss, so I'll keep an eye on your results.

'Embrace the suck, and never give up'!
#17
Joeschop
Pro-Member
  • Total Posts : 2045
  • Reward points: 7311
  • Joined: 2008/11/06 22:12:49
  • Location: Broxburn
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/10 19:48:33 (permalink)
Good luck on the flop

Yeah jw - it's not great for the legs, but, I am getting very strict with everyone on what I will and won't do on a normal mat and so am doing a fair bit of the stuff on crash mats with the exception of basic bumps from clotheslines etc to keep my body conditioned to the impact coz it all hurts (slams, suplexes, somersault bumps etc are a big no no for me ATM apart from in matches which are once or twice a month).  What do you reckon to my current routine btw - okay for maintaining strength or should I go more rippletoe style (although legs will have to remain isolation for now).

Back to the data logging:
Food:
5am!!! same shake n oats as above
8ish (my head has been a bit minced today so timings are rough): 180g chicken & horseradish wholegrain mustard sarnie
10ish the rest of the protein bar from yesterday
11ish 200g cottage cheese and some oatcakes (5 I think)
11:30 red bull!
12:15 train (took 3 creatine caps just before I started coz I forgot to take them earlier)
2:15 protein shake
4:30 180g tuna, 100g rice (ww), 50g frozen veg
6ish same shake as breakfast (no oats) and more creatine caps coz, again, I forgot to take them just after I trained.
7:15 190g steak (dry fried & topped with very lazy garlic) and an apple
will have 100g cottage cheese, 2 ryvita and maybe a teaspoon of peanut butter before bed.

Training - chest & bis- good session
a few warmup sets increasing weight and decreasing reps plus some rc exercises (same type of warm up for all body parts using the first exercise of the session plus rc)
bench 105kgx6x4
incline DB 37.5x7x3, 40x6
low cables/dips 43x9/BWx9 x2
seated DB curls 20x6, 20x5, 17.5x6x2
rev z curl / BB wrist curl / BB behind back wc
25x6/35x14/12, 6/10/6, 6/7/6, 6/6/4 1/2
followed by 30 mins sscv

#18
jw390898
Pro-Member
  • Total Posts : 5936
  • Reward points: 6372
  • Joined: 2010/03/04 10:28:32
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/10 21:20:16 (permalink)
See how you go with your training routine mate - we are all different.

See you are not using to high reps which is good imo - I am not a fan of too many isolations, just have to think recovery all the time when cutting calories or not eating as much as normal and it is best to have the energy for a bench press then a set of flyes so on etc. Seems like everyone loves a set of curls or tricep pull downs though!

The fact you are logging your workouts it will become apparent quickly if itis working or not - let the numbers decide.

So how you end up getting into something like wrestling then?
#19
Darth Darth
Olympian Member
  • Total Posts : 869
  • Reward points: 3968
  • Joined: 2008/12/15 14:59:21
  • Status: offline
Re:A size oddity - Joe's journal 2011/01/10 22:27:32 (permalink)
Joe,

What do you think of normal submission wrestling as a sport?  I was thinking of trying it but was put off by the possibility of training with a load of kids and feeling like some sort of paedophile.  Would you recommend it?  Does it attract many adults?

Cheers

DD

#20
Page: 12345.. > >> Showing page 1 of 43
Jump to:
©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
© 2017 APG vNext Commercial Version 5.5