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Hot!Fresh start, Lean bulk, Fat chance....

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H0M3R_j4y
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Re: Fresh start 2019/02/08 12:27:34 (permalink)
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Need more detail about your diet mate, not just your protein count.
 
Whats your total calorie requirements? What's your macros? 
 
You are after a lean bulk, so how are you going to do this? Restricting carbs for example? 

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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#41
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Saul
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Re: Fresh start 2019/02/08 12:46:58 (permalink)
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H0M3R_j4y
Need more detail about your diet mate, not just your protein count.
 
Whats your total calorie requirements? What's your macros? 
 
You are after a lean bulk, so how are you going to do this? Restricting carbs for example? 


Thanks for the reply.
This is exactly why I require advice.
Where is best to calculate my total calorie requirements and macros?
I tried an online calculator but I dont know if doing an intense 5x5 should come under "sedenary" exercise or "light"?
Years ago when I lifted it was easier as I wanted to bulk so I ate everything in sight and consumed massive amounts of calories etc. This is all new to me.
 
I really appreciate your comments though!
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Saul
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Re: Fresh start 2019/02/08 20:36:19 (permalink)
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Will work on the above tomorrow.
I am heading to the local supplement store tomorrow, probably pick up some creatine monohydrate but I might also ask them for their thoughts regarding macros etc.
 
Pull day:
Deadlifts 133kg 5x5
Barbell Row 53kg 5x5
Barbell Curl 34kg 5x5
Alternating dumbbell curls 10.5kg 3x10 (20)
Pretty much all to failure. was a hard one tonight! 2kg increases for next time unless the lifts begin to feel easy, ha.
#43
Saul
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Re: Fresh start 2019/02/10 10:00:18 (permalink)
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So, yesterday and today I have had no appetite due to stress & depression.
Have pretty much made the decision to file for bankcruptcy due to the amount of debt we owe and the repayments I cannot afford. especially with the debt never decreasing. just got to read more into what is going to happen.
Not bothered about losing vehicles and the house is not ours so we will always have a roof.
It has worn me down now though.... bad thoughts!
My head might not be with it for a while :-(
#44
H0M3R_j4y
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Re: Fresh start 2019/02/11 12:52:21 (permalink)
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Sorry to hear about your troubles mate. Keep on training though as that is the best medicine.
 
There are loads of online counters for BMR, I wouldn't be able to say which one is the best one but they should all give you a similar result. 
 
If you are doing 5x5 then your activity level shouldn't be 'sedentary' or 'light' by any means, I would set it in the middle at 'moderate', base your total calories and macros on that and adjust from there.
 
I wouldn't worry about it too much anyway mate, it's pretty much impossible to get your cals/macros correct straight away, you have to monitor it over time and see what works best for you.
 
As for your supplements, I've never rated creatine but it is cheap so there's no harm in taking it. You mentioned in your other thread about protein powders and mass gainers, you really don't need either. Mass gainers are full of simple carb fillers, not ideal for lean bulk. They are a waste of money imo.
 
Just stick to a plain and simple protein powder, and add it into your diet if you macros allows or requires it. Food should come first though, protein powder is just to help if needed.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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#45
Brett
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Re: Fresh start 2019/02/11 19:09:23 (permalink)
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Sucks to hear about financial issues mate.
 
When you get some time get hold of a book called 'the barefoot investor'. Aussie fella but a very easy read and has made a massive difference in so many lives including mine.
 
Keep up the training though at least it will give you something else to think about and clear your head.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Saul
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Re: Fresh start 2019/02/12 10:35:13 (permalink)
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Thanks for the comments!
I will read them fully later.
 
Just an update on the above:
I didnt eat much over the weekend, I think I had breakfast on saturday and then that might have been everything until yesterday lunchtime. Have been feeling physically sick, mentally out of it.
Anyway, I felt I needed to discuss it with my employers as to the reason why I do not have my mind on the job. They granted me any time off I require, so I got myself to the Citizens Advice Bureau, tried to clear my head..
In the meantime, my director (a former investment banker) has taken it on personally and wants to make a settlement offer to my creditors to avoid bankcruptcy!
I supplied him with all the debt information and already he has got them all to agree to a settlement in principle. If it goes well it means I will be debt free and the bankcruptcy annulled.
I might have to sign a long term contract with the company but the way they have treated me in the past I have no issues with that. no bonuses or salary increase likely for 3 years but who cares!
Fingers crossed this turns out well.
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H0M3R_j4y
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Re: Fresh start 2019/02/12 10:46:00 (permalink)
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Wow that's pretty good of your director to do that for you, should help make things a lot easier.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#48
Brett
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Re: Fresh start 2019/02/12 17:03:18 (permalink)
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Good news mate. If it works out it will be a clean slate so to speak. Don't waste it as second chances don't come often!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Saul
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Re: Fresh start 2019/02/13 21:33:43 (permalink)
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H0M3R_j4y
Wow that's pretty good of your director to do that for you, should help make things a lot easier.


Brett
Good news mate. If it works out it will be a clean slate so to speak. Don't waste it as second chances don't come often!


Thanks.
I got a call today from insolvency now they have looked at my finances and they advised that I would have to pay£36 per month for 36 months as this is my surplus income after expenditure each month. I disputed this and pointed out how I hadn't taken the piss and had not included any kind of work based pension etc etc. They commented that I had nothing down for hobbies and I pointed out that my son does freerunning twice a week at £5 a time. this wiped out all spare income. hopefully I wont be burdened with any extra costs.
I have to make a claim to keep my van. It is required occasionally to get to work as I have limited use of a pool van but the other reason is we home educate the 3 boys and it is required for outside learning. It has a basic back with seats and windows and not a lot else.
Ridiculous that it cost me £680 just to file for bankruptcy!
 
 
Good news is I felt well enough and mentally up for Push exercises so tried to get back on track:
Bench Press 55kg 4x5 & 1x6
Shoulder Press 35kg 4x5 & 1x6
Close grip Bench press 45kg 4x5 & 1x6
 
Was pleased that through lack of eating and poor mental health I didn't have to drop weights and was actually able to increase them all 2kg.
#50
Saul
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Re: Fresh start 2019/02/18 21:43:28 (permalink)
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Felt exhausted the other day when I should have been doing squats. I also put on too much weight by mistake, did 2 reps and thought that there was no way I could finish the workout?! realised my mistake after.
 
Today was Pull:
Deadlifts 135kg 5x5
Barbell Row 55kg 5x5
Barbell Curl 35kg 5x5
Alternating Dumbell Curl 10.5kg 3x10
 
Finding it hard to get motivated at the moment. Was a tough day at work. Always look forward to Bench presses though.
I did get some good news, it has been agreed that I can keep my van! So the planned camping trip with the boys will be going ahead in April :-)
#51
Brett
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Re: Fresh start 2019/02/20 16:56:44 (permalink)
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Not to be an ass but is it a good idea to go on a holiday when things are so tight?
 
Good on you getting in and bashing the weights though.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Saul
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Re: Fresh start, Lean bulk, Fat chance.... 2019/02/20 18:03:31 (permalink)
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Money isn't so tight now. We had approval for the budget we submitted in the BR and we now have disposable cash which we haven't had for over ten years since I was out of work, wife was ill etc.
Just have to pay for the camp site and fuel to get there. Should be cheap. Haven't had a break for several years and this is only to Pembrokeshire.

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Brett
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Re: Fresh start, Lean bulk, Fat chance.... 2019/02/20 18:45:42 (permalink)
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Fair enough mate. Glad things are coming right though. Need to unload some stress by the sound of it.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Saul
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Re: Fresh start, Lean bulk, Fat chance.... 2019/02/20 21:26:39 (permalink)
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Relieving stress would be good.
I have quite a stressful job, although I am appreciated.
The whole money situation has changed a lot in the household and I am focusing on family, work, the house and keeping fit.
My "pocket money" will go towards any protein shakes I need and that is all. Weight lifting has always been enjoyable for me and is a good hobby / sport. Things have just killed my mojo a little recently.
 
Push day (Currently my favourite!)
Bench Press 58kg 4x5 & 1x6
Shoulder Press 45kg 1x4 then 37kg 4x5 & 1x6
Close grip Bench Press 47kg 4x5 & 1x6
 
Was pleased with the Bench press as I hit my first milestone as such. Using my 25kg weights on the bar.
I also messed up with my counting and placed 37kg on the bar for the shoulder press, managed 4 and realised something was up.
 
I have also started taking Creatine monohydrate. Starting on 2 x 5g for 5 - 7 days and then drop to 5g dose a day.
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Saul
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Re: Fresh start, Lean bulk, Fat chance.... 2019/02/26 22:02:58 (permalink)
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Been a poor few days up until now.
Everyone in the office has lurgy and so far I have mostly escaped it. Dropping like flies.
Last week I was due to do legs on friday or Saturday but I had this sickening shoulder pain which prevented this from happening. Then I was struck down with an immense headache which continued into today.
Not from dehydration, just tail end of the lurgy I think. So, took my middle son to his free running class and decided that after the worst day of work I have had in a long time I would relieve the stress and knuckle down to work out.

Then I made a balls up.
Deadlift 147kg 5x5
I miscounted and added 10kg by mistake! Nevermind, I am catching up with my pb quicker now.
Barbell row 58kg 5x5
Barbell curl 36kg 5x5

The aim is to hit my pbs on the compound lifts and then increase reps for a few weeks before increasing weights at 5x5 again. Why? Don't know, just feels mentally like the right thing to do :-)

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Brett
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Re: Fresh start, Lean bulk, Fat chance.... 2019/02/28 16:58:05 (permalink)
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Aren't you on stronglifts?
 
Personally I'd stick to the plan. Your PBs will be working weights soon enough!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Saul
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Re: Fresh start, Lean bulk, Fat chance.... 2019/02/28 22:37:02 (permalink)
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Brett

Aren't you on stronglifts?

 

Personally I'd stick to the plan. Your PBs will be working weights soon enough!

Yeah, on frankies 5x5.
Just been struggling mentally with everything going on at work and home and this had been having an effect on my thought processes.
I can see a vast difference since starting and I notice a change every week so I do really need to just keep at it and not change anything.
Currently not eating anything above average and not consuming any protein shakes. Just taking 5g of creatine monohydrate a day and vitamins.

Was worried about this workout as I have had shoulder pain for over a week and restricted movement. Will give it a few more days before I get it checked out.

Bench press 62kg 4x5 & 1x6 increased 4kg since last workout
Shoulder press 39kg 5x5
Close grip BP 49kg 5x5

After a bit of a wobble the last 2 workouts have been great and I feel stronger :-)

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Saul
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Re: Fresh start, Lean bulk, Fat chance.... 2019/03/05 22:28:49 (permalink)
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Missed another couple of sessions, just been feeling crappy.
 
Pull day:
Deadlift 151kg 3x5
Barbell Row 60kg 5x5
Barbell Curl 38kg 5x5
Dumbell curl 12kg 3x10
 
It was too late by the time I got back with my son from his freestyle session. Deadlift was hammering me so I gave it a rest and will stick with the same weight next week.
Haven't had any protein for a few weeks so I am going to get a couple of kilos of the whey isolate to get me by for the next couple of weeks.
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H0M3R_j4y
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Re: Fresh start, Lean bulk, Fat chance.... 2019/03/06 09:22:44 (permalink)
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Progressing well mate, stick at it no need to change anything yet.
 
Is your Mrs still training with you? How's she getting on?

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#60
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