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Lean Mean Machine by Summer?

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Prof
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2011/03/17 00:14:11 (permalink)

Lean Mean Machine by Summer?

Well.. That's the aim. Whether it's realistic I'm unsure but I'll be giving it my best!
 
A bit of background info: I've been training on and off for a few years now. It's always been as much a hobby as opposed to a lifestyle I've followed religiously. The past few months have put me in the best shape I've ever been in though. I'm not ripped by any means but am starting to see a bit of definition. My problem has always been putting weight on. Specifically, I'm about 5ft 10in and my body seems to have a set weight of around 70kg. It sometimes fluctuates by a few kilos, but it will always revert back to around that mark.
 
So - I've just had three weeks off the gym for reasons beyond my control and have decided to re-enter with a vengeance starting this Monday just gone. This will be a detox month. No alcohol, few naughty foods, a strict diet and a steady supply of protein and multivitamins. In addition, I've switched up my routine from a chest building preset I found on the iFitness app for iPhone and am set up to give one of Frankie NY's 5x5 mass building programs a go. I'm not overly upset about my weight. An extra 5kg would be nice then beyond that I'd like to tone. I hope this routine is the right choice? I intend to work out three times a week. The routine I've chosen works the full body over two days. I would have gone for the three day split option but in working shifts I can be more flexible with this option without fear of missing a session. The same goes for my diet. I intend to keep it pretty steady but I can't be regimented with meal times due to the fact work does not allow me to eat when I want.
 
DIET
 
Morning
MVP 365 Multivitamins
100-150g oat clusters
 
Lunch
Tuna / Chicken Pasta or 2 - 3 Poached Eggs on Wholemeal Bread
Banana
Reflex Instant Whey Protein Shake
 
Dinner
Chicken / Tuna / Fish / Lean Beef with some sort of pasta and/or vegetables
Probiotic Yoghurt
Reflex Instant Whey Protein Shake
ZMK Multivits
 
 
ROUTINE
 
Day 1
Barbell Squats - 40kg 5x5
Barbell Bench Press - 80kg 5x5
Barbell Rows - 40kg 5x5
Underhand Chins - 5x5
Hanging Leg Raises - 5x5

Day 2
Dumbell Overhead Presses - 20kg+ 5x5
Deadlifts - 80kg 5x5
Dips - 12kg 5x5
Wide Grip Chins - 5x5
Kneeling Cable Crunches - 35kg 5x5
 
The weights specified are where I got up to my first session. Of note, the first two sets I do of the five are warm ups at half then three quarter weight respectively. My initial impressions of the routine are pretty positive. I love day one and am pleased I can pretty much stay in the same place to do it all. Day two brings problems since rather annoyingly the gym only has one straight barbell which means it's going to be a nightmare to do deadlifts. On top of that there's no easy way to attach weight on to yourself for the dips and chins so I'm literally doing them with a dumbbell locked between my feet. It doesn't feel the safest way to do things at all. I can see myself getting frustrated on busy days but hey - we'll see how it goes. I'll do some cardio tomorrow and hit day one again on Friday or Saturday most likely.
 
I hope this brings results!! I'd be interested in any constructive comments anyone might have also.. :)
post edited by Prof - 2011/03/17 00:15:12
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    CitizenKane
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    Re:Lean Mean Machine by Summer? 2011/03/17 00:21:48 (permalink)
    Hi mate. First of all, I wouldn't get so bogged down in the notion of being in really good shape by the summer. Realistically, the summer will be here in about 2 months. Do your really think it's feasible to make massive changes to your physique in that time, especially if you are talking about recomping which by its very nature will yield much slower progress than either all out bulking or all out cutting? It's good to set goals but just bear in mind that summer is very close so don't be disheartened if you haven't reached your goals by then!
     
    Your diet is really quite poor to be honest mate, if you were cutting I'd say you were not eating anywhere near enough food with that diet...but bulking?? It looks like you're barely getting 100g protein per day? My first port of call would definitely be the diet articles in the articles section!
     
    Also, how come your bench is so outrageously out of proportion to your squat and deadlift??
     
    Best of luck anyway!

    "Be adequate"
     
    #2
    Prof
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    Re:Lean Mean Machine by Summer? 2011/03/17 00:31:16 (permalink)
    Valid points. Don't worry - I'm not overly worried about the Summer. It just motivates me for the time being to think of that as an objective. I'm already relatively happy enough with my physique to pull out the board shorts alongside Joe Public. ;)
     
    The reason for the out of proportion weights comparing bench to squat and deadlifts are the latter are totally new to any recent routine. I've been benching for about 6 months now but haven't attempted a squat or deadlift until the last 3 days. I also did what I guess it quite common in the more casual of gym goers in barely working my legs at all whilst concentrating on upper body. I never got out of proportion but I'm obviously lagging behind in that department now.
     
    Thanks for the diet concerns. I'll read a few articles but remember in the past being so overwhelmed by all the information out there that I ended up making the wrong decisions on what I should be eating anyway. Hopefully I'm a little wiser now!
    #3
    Prof
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    Re:Lean Mean Machine by Summer? 2011/03/17 23:27:35 (permalink)
    Went to have a swim today in the pool but it was shut! Gutted. Allowed me to ram my backpack full of additional food supplies at Sainsbury's though on the back of the comments about my diet needing work.
     
    I've moved up to 3 protein shakes a day, am spooning cottage cheese, peanut butter and have mixed nuts snacks available between meals. I'm definitely eating more than I would usually and feel a bit bloated!
     
    I wonder if anyone can help me with my aims though? I mean, on reflection today I've been looking in the mirror and I'm not overly disheartened by my size. As I've said previously, a fraction more mass would be nice but I don't wanna go crazy. I'm not really after a body builder physique. I just want to be lean and well defined all over. Is ramming all this food down my throat and this routine going to be the answer? Or am I inadvertently paving the way to indefinitely change the size of the clothes in my wardrobe!?
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    Leigh2008
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    Re:Lean Mean Machine by Summer? 2011/03/18 09:37:28 (permalink)
    Good luck with it. A lot of thought has gone into your journal. It starts today. That's the way I see it. You will be leaner in no time. Keep at it.
    #5
    Prof
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    Re:Lean Mean Machine by Summer? 2011/03/18 23:14:06 (permalink)
    Finished my third training session this week which is an accomplishment having considering I've been working 11 hour shifts all week. Got to the gym at 8.30pm tonight and pumped out my sets. Quite enjoyed it. Still have lots of queries about whether it's right for me though.
     
    Barbell Squats
    25kg x 5, 40kg x 5, 50kg x 5, 50kg x 5, 50kg x 5
     
    Bench Press
    40kg x 5, 60kg x 5, 80kg x 5, 80kg x 5, 80kg x 5
     
    Barbell Bent Over Rows
    20kg x 5, 35kg x 5, 45kg x 5, 45kg x 5, 45kg x 5
     
    Underarm Chinups
    BW x 8 - 5 sets
     
    Hanging Leg Raises
    BW x 5 - 4 sets, BW x 20 (To Fail)
     
     
    So.. A few observations already.. I'm already squatting 10kg more than before. I reckon once my legs get used to exercise I'll be able to pile more on. It's just a case of getting them working since I've neglected them for many months of working out.
     
    With the bench press I'm sure I could put another 5kg on. I'll try 85kg next time.
     
    Bent over rows I feel again I could probably up to 50kg already. The gym I go to however only has moulded barbells up to 45kg. To do 50kg I'll have to load a barbell. Unfortunately there is only one of these and it's a pain in the arse when it's busy, so I might revert to Dumbbell Bent Over Rows instead since there are plenty of upper weight options there.
     
    Chinups - is there any reason I shouldn't try for sets of 8 here like I did today? The same goes with doing my last set of Hanging Leg Raises to fail.. Should I be strict with the 5 x 5 or is this ok? I mean, I was actually feeling ok when I came to these exercises despite previously squatting and bench pressing. Doing the excess here really pushed me to tiredness. If I don't do this I suspect I'll feel a bit underworked?
     
     
    Finally.. I weighed myself after the routine and came in at 74.5kg. Now I know this will fluctuate and no doubt lower in the morning but this is only .5kg off where I really want to be. If I'm happy with my size and just want the lean, ripped look am I doing the right thing in undertaking this diet and routine? I'd really appreciate if someone could advise on this before I get too far into it!
     
    Hopefully I'll have some pics up in the next few days.


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    Prof
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    Re:Lean Mean Machine by Summer? 2011/03/20 23:42:51 (permalink)
    Quick little update:
     
    Finished another long day at work today and was determined to fit some cardio in this week so went for a 9pm run! I was quite satisfied with the results since I haven't run since doing a half marathon back in October. Did 2.25 miles with 8min 30secs split times. Chowed down a Protein Shake as a reward before having a chicken pesto pasta dish for dinner. Good times! Think I'll be doing that more often.
    #7
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