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Brett
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Re: 2017/07/22 02:29:18 (permalink)
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Hi mate! Not posted here before but looking at a few pages some very impressive work. Will digest the whole tome in coming days.
 
Do you feel that growing on maintenance calories is feasible then opposed to the traditional bulk/cut way of thinking? I like the idea just wondering just how much that would set me back in terms of growth.
 
Cheers.

Brett's Journal Part VIII: MAN-MADE
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#81
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.
Tuffy
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Re: 2017/07/22 17:19:36 (permalink)
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dirtyvest
That's some hefty DB work dude

Sent from my ALE-L21 using Tapatalk



My aim is to be pressing the 80's by the end of the year.
#82
Tuffy
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Re: 2017/07/22 17:33:45 (permalink)☄ Helpfulby Eugene 2017/08/03 22:19:07
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Brett
Hi mate! Not posted here before but looking at a few pages some very impressive work. Will digest the whole tome in coming days.
 
Do you feel that growing on maintenance calories is feasible then opposed to the traditional bulk/cut way of thinking? I like the idea just wondering just how much that would set me back in terms of growth.
 
Cheers.


Hi mate, thanks for dropping in.
 
You can't grow on maintenance as you require a surplus but I strongly believe that you can recomp on maintenance or even in a deficit. So you won't necessarily gain weight but you can gain muscle and lose fat. The body will try and adapt to what you are doing and lifting weights requires energy but also muscle. Burn fat for energy, use protein to grow muscle tissue.
 
I have always jumped from a cut to a bulk and quickly gained 60lbs and it is not nice, it doesn't look nice and cutting when prep comes around is definitely not nice. Even though I didn't compete this year, I dieted for 12 weeks to try and look better for my holiday and in the end looked reasonable. I couldn't go lower than 2500 calories as it hindered my recovery from intensive care too much and I was getting very drained. So progress was pretty slow but I was able to lift and lift pretty well.
 
So when I returned from holiday I moved from my cut onto bulking but I have done it very differently to last year. I am reverse dieting which means I will slowly increase my calories from my final week cut diet all the way up to where I need to in order to grow. The theory is that I will keep outgrowing my diet but not get too fat as I am only eating based on my progress and weight gain. If I am gaining weight and strength then I don't increase calories but if I stall in the gym, I will bump them up 500. I think it will keep me leaner and I will progress much better.
 
 
 
#83
Brett
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Re: 2017/07/23 12:11:57 (permalink)
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Hi mate, thanks for the in-depth response! 
 
Yup I think reverse dieting is what I'll be trying to do next. I'm at the lowest weight I've been in 7 years and I don't want to wear the fat pants again lol. I do however need to pack some muscle on.
 
Good luck and I will be sure to pop in from time to time.

Brett's Journal Part VIII: MAN-MADE
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#84
Tuffy
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Re: 2017/07/23 17:01:09 (permalink)
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Brett
Hi mate, thanks for the in-depth response! 
 
Yup I think reverse dieting is what I'll be trying to do next. I'm at the lowest weight I've been in 7 years and I don't want to wear the fat pants again lol. I do however need to pack some muscle on.
 
Good luck and I will be sure to pop in from time to time.


It takes will power to reverse diet which admittedly I am a little slippery on but it is definitely the best way I have dieted out of a cut into a bulk.
 
I had a look at your journal and you seem to be making great progress. Keep at it and worry about packing muscle on when you are happy with your condition.
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Tuffy
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Re: 2017/07/23 17:37:33 (permalink)
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23/7/17
 
Weekend so no training to report but I did take my bodyfat, weight and waist readings and I'm pretty pleased with them.
 
I will endeavour to take them every Saturday morning and keep a running progress log in here.
 
The previous readings I took were the day I got back off holiday on the 8th July, so you can see some progress has been made re-establishing condition.
 
Weight - 104.1kg > 108.6kg
BF% - 10.8 > N/A
Waist - 92cm > 95cm
 
Diet has been more relaxed over the weekend as planned. Yesterday I had over 5,200 calories but today I am only on around 2,500. I need to make a conscious effort at weekends to keep protein high. This may mean throwing in some shakes as I only had 200g yesterday which is a poor do for 5,000+ calories.
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Ox
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Re: 2017/07/24 20:14:23 (permalink)
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Loving this journal Dan, people can learn a ton from you.
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Tuffy
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Re: 2017/07/24 20:51:55 (permalink)
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Ox
Loving this journal Dan, people can learn a ton from you.


Don't know about that Dave, maybe a few ounces 
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Tuffy
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Re: 2017/07/24 21:36:14 (permalink)
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24/7/17
 

Today was my first day where I haven't needed to cover reception since 14th - Yay! I still went in to work though but was able to get on with things and be productive. It's a quiet time of year at the gym and I use the time to plan what moves I will make in the future.
 
I haven't struggled with hunger at all today which was a welcomed relief as it was really bad last week. I have kept to my diet 100% and feel really good. I even managed to resist the temptation to have a Rockstar (addition) which is good going as I get new stock of the sugar free ones. 
 
Really in a good place today and was raring to train. Went in all guns blazing and after a good few sets warming up, my legs felt good and strong, so I decided to go against my log book and up the weight. An extra 30kg and an additional 3 reps - BOOM!!! The rest of the session went really well with progress on almost every set of every exercise and some PB's to boot.
 
Last week > This week
 
LEGS A:
45º Leg Press
400kg x 7 PB > 430kg x 10 PB
350kg x 11 > 380kg x 9
Barbell Squat
130kg x 8 > 130kg x 10
110kg x 11 > 120kg x 12 PB
Leg Extension
115kg x 12 PB > 120kg x 14 PB
115kg x 10 > 120kg x 12
Barbell SLDL
140kg x 7 > 140kg x 9 PB
120kg x 10 > 120kg x 12 PB
Lying Leg Curl
65kg x 11 PB > 65kg x 12 PB
65kg x 8 > 65kg x 11
Seated Calf Raise
75kg x 10 PB > 80kg x 9 PB
75kg x 9 > 75kg x 9
45º Calf Raise
150kg x 11 PB > 150kg x 11
150kg x 10 > 150kg x 11
#89
Tuffy
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Re: 2017/07/25 15:31:48 (permalink)
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25/7/17
 
Feeling really tired today and a bit sick. I haven't been in the mood for any of my meals today. I am hoping I perk up for training or it'll be a write off...
 
Training was ok. I had to drop some weights back as I didn't get enough reps last time. A lot of this has been down to my bicep / tricep injury which is almost clear now but I do get pain around the elbow area. I am unable to use any momentum at all so as to not jerk my elbow. I don't usually let my form go too much but it is even stricter now.
 
Last week > This week
 
PULL B:
Seated Leverage Row
190kg x 7 PB > 190kg x 8 PB
170kg x 8 > 170kg x 10
Leverage Deadlift Row
90kg x 6 > 90kg x 8 PB
70kg x 9 > 10
Leverage Pulldown
170kg x 5 > 160kg x 8
150kg x 8 > 150kg x 8
Close Grip Pulldown
79kg x 9 > 79kg x 9
79kg x 9 > 79kg x 9
Face Pull
44kg x 15 > 44kg x 17 PB
49kg x 11 PB > 44kg x 14
Smith Shrug
100kg x 10 PB > 110kg x 10 PB
100kg x 9 > 110kg x 8
Cable Curl (arms extended)
16kg x 9 > 16kg x 10 PB
12kg x 12 > 12kg x 13
post edited by Tuffy - 2017/07/25 20:04:07
#90
Tuffy
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Re: 2017/07/26 20:47:22 (permalink)
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26/7/17
 
7 hour shift covering reception today and getting increasingly tired as the days go on. I am covering the late shift tomorrow and have nothing on until 11am, so I will try and have a lie in. I think I have done 13 days on the trot now. Codie (my GF) is starting at the gym part time on Friday night, so I am getting her to do the Saturday shift for me. This means I only have tomorrow and Friday mid to do. Yay!!
 
Diet good, no hunger still but as I was hone after 5pm today and my meal wasn't ready, I had a fried egg on a wholemeal roll whilst I waited. I forgot to have my salmon this morning though, so only about 300 calories over. I am determined to keep it strict this week and see what my progress is like by Saturday morning.
 
Was really determined to smash my all time bench PB today. I got 11 reps @ 140kg last time on the 2nd set, so rather than go to 150kg which would be the sensible approach, I tried to do 160kg for 6. I think my all time PB is 150kg x 8. Unfortunately I failed at 4 reps. Strength seems to be holding out enough this week, so I don't plan on increasing my calories next week. Legs tomorrow and then pull again on Friday, so I will see how I perform in those sessions.
 
Last week > This week
 
PUSH B:
Barbell Bench Press
120kg x 12 > 160kg x 4 PB
140kg x 11 PB > 140kg x 9
Incline Leverage Press
80kg x 10 > 100kg x 10 PB
80kg x 10 > 100kg x 7
Close Grip Bench Press
80kg x 6 PB > 80kg x 8 PB
70kg x 10 > 70kg x 11
Pec Flye Machine
69kg x 11 > 64kg x 12
69kg x 10 > 64kg x 12
Rope Pushdown
20kg x 14 PB > 24kg x 13 PB
20kg x 12 > 20kg x 11
Stevenson Lat Raise
10kg x 11 PB > 10kg x 13 PB
10kg x 11 > 10kg x 12
Cable Lat Raise
8kg x 10 > 8kg x 13 PB
8kg x 9 > 8kg x 12
#91
Ox
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Re: 2017/07/26 20:50:36 (permalink)
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Damn strong benching Dan!
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dirtyvest
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Re: 2017/07/26 20:57:29 (permalink)
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How on earth can you be on a bit of comeback and be caning out PBs like there's no tomorrow

Limits, like fear, are often just an illusion: MJ 12/9/09
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Tuffy
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Re: 2017/07/27 15:28:01 (permalink)
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Ox
Damn strong benching Dan!


Cheers mate, some way of getting 6 though.
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Tuffy
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Re: 2017/07/27 15:30:22 (permalink)
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dirtyvest
How on earth can you be on a bit of comeback and be caning out PBs like there's no tomorrow


It's a fairly new gym, so a lot of the exercises are on machines I have never used before. The free weight work is legit 
 
My app tells me if it's a PB based on a formula of reps and weight. 
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Tuffy
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Re: 2017/07/27 19:29:00 (permalink)
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27/7/17
 
I have really hit a wall today in terms of overall energy. I don't know whether it is poor sleep or generally being beat up from training hard and not eating enough. I am not hungry and have all the classic symptoms of my CNS being battered.
 
I forced an additional 1,000 calories in pre workout to try and give me the required boost I needed. I got through the session but feel pretty done in now. A good session though with decent progression but it felt like a mission to get through.
 
If I feel the same tomorrow, I will almost certainly increase calories for next week. Recovery is not going to be what it was now I am completely off cycle for the first time in 3 years or so.
 
Last week > This week
 
LEGS B:
Leverage Hack Squat
160kg x 9 PB > 160kg x 10
150kg x 10 > 150kg x 12 PB
Super Squat
300kg x 7 PB > 300kg x 8
280kg x 10 > 280kg x 11 PB
Leg Extension
120kg x 12 PB > 120kg x 15 PB
120kg x 9 > 120kg x 12
Dumbbell SLDL
45kg x 9 PB > 45kg x 10 PB
37.5kg x 9 > 37.5kg x 10
Seated Leg Curl
75kg x 12 PB > 75kg x 13 PB
75kg x 12 > 75kg x 12
Smith Calf Raise
180kg x 11 PB > 190kg x 8 PB
160kg x 10 > 160kg x 11
Calf Press
250kg x 9 > 200kg x 14 PB
250kg x 8 > 200kg x 12
 
post edited by Tuffy - 2017/07/27 19:33:13
#96
Ox
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Re: 2017/07/27 19:34:51 (permalink)
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Feeling beat to $hit...PB's every movement! Epic mate!
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Tuffy
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Re: 2017/07/27 20:20:52 (permalink)
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Ox
Feeling beat to $hit...PB's every movement! Epic mate!


I have had ongoing knee issues this year, so I haven't been able to push things as much with leg training. At the moment all is going well, so I'm making up for lost time. I think I'll keep progressing with legs throughout my off cycle period. Upper body will probably fade off.
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Tuffy
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Re: 2017/07/28 19:11:58 (permalink)
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28/7/17
 
Lower back has been a bit sore all day. I think I tweaked it on the standing smith calf raise last night. As soon as I lifted the weight, I wobbled a bit and felt the load in my back. Nothing serious but I thought it would hinder me tonight as I have bent over rows. No issues at all though and training went really well.
 
I have been hungry today and diet has been off as I was working until 5pm and then had to pick my little lad up, get home and back to the gym to train. I had to make do with 2 x Flamin' Wraps from KFC as my pre workout meal  I also had a can of Rockstar immediately pre workout, so all in all I am around 500 calories over. I forgot my salmon and fcuked up making my omelette by putting 3 whites and 3 whole in when it should have been 4 whole and 2 whites 
 
Training was great tonight. It was the first pull session where my elbows felt ok and I didn't wear my sleeves. I have swapped out chins for single arm pulldowns as I just wasn't getting any benefit from chins.
 
Last week > This week
 
PULL C:
Barbell Row
110kg x 8 PB > 110kg x 9 PB
100kg x 10 > 100kg x 11 PB
Leverage Low Row (single arm)
70kg x 10 PB > 75kg x 11 PB
65kg x 10 > 65kg x 10
Single Arm Pulldown
29kg x 9 PB
24kg x 10
Lat Pulldown
89kg x 9 > 89kg x 9
84kg x 5 > 79kg x 10
Cable Rear Delt
15kg x 10 PB > 15kg x 12 PB
10kg x 13 > 15kg x 10
Dumbbell Shrug
60kg x 10 PB > 65kg x 7 PB
60kg x 8 > 60kg x 10
Camber Curl Machine
29kg x 12 PB > 34kg x 10 PB
29kg x 9 > 29kg x 10
 
post edited by Tuffy - 2017/07/29 09:23:29
#99
Tuffy
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Re: 2017/07/29 09:20:44 (permalink)
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29/7/17
 
Weekend, so off plan with the diet and no training at all. I have my kiddies this weekend, so it will be family time. 
 
I am really hurting today with my back. All the way from the bottom up to under my lats. I don't think I have done anything serious, just worked it a bit too hard but I am definitely feeling discomfort. Next week I will only be on pull once and the first session isn't until Wednesday, so I have a good 4-5 days recovery and then the same until next time.
 
I have taken my stats this morning but my Skulpt isn't very accurate today giving me 2 completely different readings. I have apparently gained 2% body fat, yet my weight and waist haven't increased.
 
I am happy that I have almost maintained my weight after just over a week in the power PCT. 4 more weeks to go and I will then get my bloods checked and decide when to get back on cycle. If I can keep in treble figures for bodyweight, I will be happy with that. Although I have apparently gotten fatter, I don't appear that way in the mirror. I have lower back fat that won't fcuk off but apart from that it is respectable for off season.
 
This Week Weight - 104kg
Start Weight - 108.6kg (-4.6kg)
Last Week Weight - 104.1kg (-4.5kg)
This Week Waist - 91.5cm 
Start Waist - 95cm (-3.5cm)
Last Week Waist - 92cm (-0.5cm)
This Week BF% - 12.6% 
Start BF% - N / A
Last Week BF% - 10.8%

post edited by Tuffy - 2017/08/06 15:46:12
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