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Ironheads Holy Grail Journal

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Ironhead
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2003/07/18 13:39:09 (permalink)
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Ironheads Holy Grail Journal

I have been reading Muscle talk for a while now and thought its about time to start posting a journal on here to see what you guys think and add your knowledge.
My goal is teh holy grail; I want to loose fat and gain muscle
I am 5'8 and weigh 13stone 8 pounds (thats 190 I think!!!)
I am not sure of my BF% but I can feel the tyre put it that way!!

I am training each body part once a week and on a four day split. Its Bi/Tri Mondays,Chest Wednesday, Back/shoulders Friday, Legs Saturday. I am trying to do as much swimming and ab work as possible on rest days. Also play tennis and football.

I just bought some Whey which shouldarrive in a couple days so will start taking that soon

OK, here goes, Friday 18th July

7.45 Bowl of Wheetos with Full fat milk
12.00 2 boiled eggs, huge salad, tub of tuna, small banoffee cake
2.30 Tuna and Tomato sandwich, brown bread
6.00 protein shake, banana
Train - Back/shoulders today

2x10 Chins (not any good at em)
5x5 Bent over rows
5x5 Seated Row
5x5 Lat Pulldown in front of face

5x5 Military press Supersetted with
5x5 upright rows
protein shake after workout

8.00 Dinner at friends house...chicken hopefully!!

I know today is going to be bad as its dinner with the wife at a friends house. I just had to start posting to get me the willpwer to sort my diet out. I will carry on posting my diet and appreciate any of your comments!! I know my diet needs proper looking at and I have the links for protein count and calory cound. I will do this soon hopefully.

Thanks in advance for those that reply, Ironhead

#1

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    Big Les
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    RE: Ironheads Holy Grail Journal 2003/07/18 17:45:00 (permalink)
    have a look at your timings and meal content.
    guidelines, 3 hours between feedings, 1.5-2g protein per lb of bodyweight, low fat.
    training looks cool tho!

    keeping a journal is a good motivator because more people read than post replies - and they are watching you. Like me

    Good luck and good speed!

    Big Les
    #2
    TheMasterPlan
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    RE: Ironheads Holy Grail Journal 2003/07/19 21:40:02 (permalink)
    Interested to see how you get on.

    Its commonly said here that you cant gain muscle and lose fat at the same time, as one requires a calorie excess and the other a defecit.

    To me it seems intuitive that if someone has a lot of fat, and they eat enough protein and workout, they could lose fat while building muscle that wasnt there before, BUT i guess the thing is you cant lose fat and get BIGGER (i.e bigger due to muscle not fat)
    so although the weight is going down, there are some modest increases in muscle.

    thats how id reasoned it in my head - anyone feel free to tell me i had reasoned it completely wrong, clearly ive never tried to lose fat and gain muscle, so far my struggle has been a big long bulk attempt.

    good luck with it!
    L.
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    Big Les
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    RE: Ironheads Holy Grail Journal 2003/07/19 22:43:35 (permalink)
    mint: its possible - look at my journal - and the pics - muscle gain is obvious.
    My arm has gone 18-16.5-17.5 over the period 6may to now!

    All best with your quest!

    big les
    #4
    TheMasterPlan
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    RE: Ironheads Holy Grail Journal 2003/07/19 22:59:10 (permalink)
    i will do, but what do you make of the calorie theory, more to gain muscle, less to shed fat, how is it the two are not mutually exclusive?

    L.
    #5
    Ironhead
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    RE: Ironheads Holy Grail Journal 2003/07/21 10:31:24 (permalink)
    Thanks Les, Mint.
    I had a bad weekend. Have been decorating the house so no cardio done. Diet was crap as well. I went out and got some Flaxseed oil and hopefully my whey should arrive today. I have started logging what I am eating and taking down teh P/C/F values. Gonna keep protein high and carbs/fat fairly low and pound teh weights and cardio. Its arms and shoulders today so willpost my routine tomorrow!!
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    Ant
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    RE: Ironheads Holy Grail Journal 2003/07/21 14:23:24 (permalink)
    quote:
    Originally posted by Mintaka

    i will do, but what do you make of the calorie theory, more to gain muscle, less to shed fat, how is it the two are not mutually exclusive?

    L.



    Calorie surplus is required to gain muscle.

    Calorie restriction is required to lose fat.

    They can't be achieved at the same time, however who pulled this idea out of their mind that one must spend an entire day in either one of these states to achieve the goals.

    It is my opinion that with using traditional "bulking" strategies, and traditional "dieting" strategies at different times in the same day, that someone can achieve this goal.

    I have.
    #7
    DerMalePhonkMann
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    RE: Ironheads Holy Grail Journal 2003/07/21 15:54:59 (permalink)
    Why no deadlifts?

    27 sets on one day seems excessive IMO.
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    Ironhead
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    RE: Ironheads Holy Grail Journal 2003/07/21 16:00:00 (permalink)
    hey Phonk Mann. I do Deads on Leg day.
    The extra sets seem to be ok for me. It sounds like alot but it has worked wonders formy back...I just need to get rid of the belly!!!
    #9
    Ironhead
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    RE: Ironheads Holy Grail Journal 2003/07/22 09:49:20 (permalink)
    21st July - Weight 13stone 5 pounds (187)
    My Whey arrived today!! woohooo!!
    I didnt count calories today as I just started...will do so from now on. But I ended up with totals of P/C/F of 192g/207g/75g 40/43/16. With teh whey now I will be able to get teh protein higher and the carbs low. Fat is cool.

    I trained bi/tri today, didnt do shoulders, gonna do them on Saturday.

    Warmed up with a set of 12 dips and 10 half pullups with emphasis on biceps.
    Then Triple superset in 5x5 format: (weights in KG)

    Incline Dumbell curls ss/ (20,20,20,20,18)
    Skullcrushers ss/ (25,30,30,30,30)
    Hammer Curls. (20,20,20,20,18)

    Then did a second superset:

    Close grip bench (12x40,10x60,8x60,6x65,6x65)
    Standing Barbell Curl (8x25,6x30,5x30,5x30,5x30)

    Finished up on weighted Tricep Dips (8x20,7x20,5x20,6x10,0x8)

    I had an amazing pump as I always get when trisupersetting and supersetting.

    I ate well throughout the day but the aim now is to cut down on the carbs and increase the protein. The Reflex Whey is fantastic!! So easy to mix and it tastes great!!! wooohoooo!!!

    Tomorrow is cardio day....god help me...
    #10
    Ironhead
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    RE: Ironheads Holy Grail Journal 2003/07/23 22:23:34 (permalink)
    22/july
    With Whey now in steady flow I got up to 322/272/75 for Protein/Carbs/Fat

    No Cardio today as still bloody decorating so no time...
    #11
    Ironhead
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    RE: Ironheads Holy Grail Journal 2003/07/23 22:29:02 (permalink)
    23/july
    Chest Routine Today. Again got a good 300g protein, 250carbs and 75g fat in teh diet. WHey is great!!

    Chest Routine: Was going to stick to teh 5x5 way but found I had lots of energy today! Going to start with creatine tomorrow as well 9your tip Big Les!!)
    Bench Barbell Press warm up sets x2 then 60x10, 70x8, 80x8, 80x6, 75x6
    Incline Dumbell Press 24x10, 26x6, 28x4, 26x6, 24x7
    Flat Bench Dumbell Flyes 18x10, 18x6
    Decline Bench (Smith MAchine as couldnt get bench - gym damn busy!!) 60x12, 70x12, 80x10, 80x10, 50x15

    That was it, got a great pump again and feel good now.
    Right, I am knackered...off to bed!!
    #12
    Big Les
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    RE: Ironheads Holy Grail Journal 2003/07/23 23:21:28 (permalink)
    Iron - dont sweat the no cardio - decorating can burn a few calories - I know!

    Keeping your diet on and still training is an achievement.

    Ant: traditional strategies of bulk and cut are based on achieving the optimum conditions - its possible to grow muscle and lose fat - but - and this is the way i see it - ifyou try to achieve them you will be hald as$ed at both.

    If you cut diet wise, and train your weights routine to build - you have the best chance of optimumum cutting with minimimal muscle loss.

    Most muscle loss comes after your bodyfat hits 10% - so when cutting up to 10% you can grow - after that you are hanging on to what you got - when you get under 5% not going backwards is almost impossible - but not completely so!

    big les
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    Ant
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    RE: Ironheads Holy Grail Journal 2003/07/24 10:32:28 (permalink)
    quote:
    Originally posted by seungmena

    Iron - dont sweat the no cardio - decorating can burn a few calories - I know!

    Keeping your diet on and still training is an achievement.

    Ant: traditional strategies of bulk and cut are based on achieving the optimum conditions - its possible to grow muscle and lose fat - but - and this is the way i see it - ifyou try to achieve them you will be hald as$ed at both.

    If you cut diet wise, and train your weights routine to build - you have the best chance of optimumum cutting with minimimal muscle loss.

    Most muscle loss comes after your bodyfat hits 10% - so when cutting up to 10% you can grow - after that you are hanging on to what you got - when you get under 5% not going backwards is almost impossible - but not completely so!

    big les



    Les,

    I don't agree that the traditional strategies present optimum conditions, I think they present a just in case approach (at least in the traditional bulking strategy).

    Personally I overfeed and underfeed at different times in a day, and have gained 7lbs while less than 6% BF.
    #14
    Big Les
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    RE: Ironheads Holy Grail Journal 2003/07/24 20:08:48 (permalink)
    Ant: well done - but what could you have gained had you bulked ?

    My main concern is the amount of lads I see trying to lean mass gain and actually gaining naff all. They have it down too, 6 meals, clean diet etc - but they wont eat enough to add some fat and gain mass in the first place - 6 pack obsessed - and it stops them looking any better than a scrawny cnut!

    All the best Ironhead!

    big les
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    Ironhead
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    RE: Ironheads Holy Grail Journal 2003/07/25 11:33:58 (permalink)
    24th July
    350g protein, 300g carbs, 150g fat.
    had an Indian last night so wast great on teh diet but limited the food I ate!!

    25th July
    Going well so far with diet.
    7.30am 50g whey in water
    9.30am Alpen in Semi Skimmed milk, Low fat yoghurt and 50g Whey
    12pm will be lunch: 2 boiled eggs, huge salad, 100g tuna, 125g cottage cheese
    3pm Tuna/salad sandwich on brown bread, banana, 50g Whey, 5g Creatine
    4.50pm 5g creatine
    7pm 50g Whey,
    7.10 TRAIN - Back today:
    Trying Chins 2-3 sets to failure
    5x5 Deadlifts (Thought I'd add these to back day instead of leg day)
    5x5 bent over rows
    5x5 Dumbell Shoulder shrugs
    5x5 Seated rows (if I got anything left!!)

    8.00pm 50g Whey, Banana, pasta 100g tuna 50g

    10.30 50g Whey

    Have a good weekend!!
    #16
    Ant
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    RE: Ironheads Holy Grail Journal 2003/07/28 09:07:07 (permalink)
    quote:
    Originally posted by seungmena

    Ant: well done - but what could you have gained had you bulked ?

    My main concern is the amount of lads I see trying to lean mass gain and actually gaining naff all. They have it down too, 6 meals, clean diet etc - but they wont eat enough to add some fat and gain mass in the first place - 6 pack obsessed - and it stops them looking any better than a scrawny cnut!

    All the best Ironhead!

    big les



    Suppose its a case of tortoise and hare.... I'll go with slow and steady wins the race (and keeps you looking good year round )

    To be perfectly honest, I doubt I could have gained more, its already taken me to a new PB in lean mass.
    #17
    Ironhead
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    RE: Ironheads Holy Grail Journal 2003/07/28 10:33:14 (permalink)
    26th/27th July
    Weekend was okayish for food, I think my calory intake was around 2000 both days but not a huge amount of protein. Was laying laminate flooring in teh flat on Sunday and I passed my driving test on Saturday!!! Woohooo!!! Finally at 26 years and 9 months I have a full licence!! I have my bike test next monday as well!!!

    Anyway, Laminate is P!ss easy so dont waste money paying someone to do it, all you need is a jigsaw, a workmate, and a bit of patience!!

    Gonna be training chest today...
    Same routine as before...

    5x5 for Flat barbell bench, Incline Dumbell press, and then superset decline dumbells with decline flyes. Might go heavy today,....see how I feel!!!

    #18
    Ironhead
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    RE: Ironheads Holy Grail Journal 2003/07/29 11:36:02 (permalink)
    Been lazy or busy...probably a bit of both....the last few days. I am moving house and decorating and laying laminate floor.....and all teh rest of teh crap associated with moving and as a result my training focus is somewhat shifted to teh bottom of the priority list unfortunately. Hopefully this move will be over in teh next couple of days and I can get back on track. My diet is still relatively good with lots of protein (thanks to the whey) and low fats and bad carbs.
    #19
    Ironhead
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    RE: Ironheads Holy Grail Journal 2003/08/01 15:27:24 (permalink)
    Been a bad week. Not worth mentioning. Gotta get back to it next week.
    #20
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