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Helpful ReplyHot!NEED TO GROW!

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Tuffy
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2016/07/09 20:21:51 (permalink)

NEED TO GROW!

Hey guys, 
 
It's been what seems like forever since I was last on here and even longer since I was a regular visitor but I thought I would have a bash at starting a new journal as I am now taking a year out to grow and hopefully be more successful next time I compete at the British Finals.
 
A bit of history first for those of you who don't know me...
 
I first competed in 2013 in the UKBFF Intermediate Under 90kg Cumbrian Classic and placed 1st. I did not compete in the finals that year due to personal issues.
 
In 2014 I dropped down to less than 83kg to compete in the Classic Class at UKBFF Leeds but did not place although many said I should have won... Who knows but it certainly put me off the UKBFF and almost put me off competing altogether. I competed a few months later at the IBFA York Class 2 and placed 5th in open weight. I was not hoping to place higher at this show as I was still very much a 'classic' physique but wanted to prove I still had the bottle to compete.
 
The next year I competed 3 times with IBFA York Classic Class being my aim. I competed at a smaller show 4 weeks out and placed 3rd in open weight, which was a nice surprise as there were some top physiques and big guys up there. I didn't end up making weight for the Classic Class at York by 3kg but due to the effort I had put into prep, I decided to compete anyway in open weight. I had no expectation at all but enjoyed the day thoroughly and ended up with a 3rd place and invite to the British Finals the following year. The week later, I competed again in Class 2 in Manchester for the NAC and also placed 3rd being beaten by the same 2 competitors that had beaten me the week before at York.
 
This year I focused solely on the British Finals and hired Ken Skip Hill to prep me in both the offseason and for my prep. I was very pleased to place 5th but most of all to be over 6kg heavier on stage than last year in better condition. I need to improve a lot though and with just 3 months offseason for this show, I decided that I would give myself 12 months to grow and then aim to qualify at the back end of 2017 for the British Finals in 2018.
 
So my offseason starts on Monday after a good 3 weeks of relaxing and chilling with my family.
 
UKBFF Cumbria 2013 Inter U90kg - 1st place

 
UKBFF Leeds 2014 Classic Class - Unplaced

 
IBFA York 2014 Class 2 - 5th Place

 
Mr Lancashire 2015 Class 2 - 3rd Place

 
IBFA York 2015 Class 2 - 3rd Place

 
NAC Manchester 2015 Class 2 - 3rd Place

 
IBFA British Finals 2016 - 5th Place

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Massive21
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Re: NEED TO GROW! 2016/07/09 20:33:58 (permalink)
Good stuff.
 
Are you looking to push for the biggest you've ever been?
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Ox
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Re: NEED TO GROW! 2016/07/09 20:35:14 (permalink)
Great to see you back Dan, will enjoy following along!! 👍

 
 
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Tuffy
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Re: NEED TO GROW! 2016/07/12 09:50:08 (permalink)
Massive21
Good stuff.
 
Are you looking to push for the biggest you've ever been?


Yeah, my goal is to get as big as possible in the next 12 months. I think I should / could be a good 10kg bigger on stage next year. I don't want to get too far in this offseason but I'm a firm believer that you have to sacrifice abs for really good gains. I have had to drop 20kg each year I've competed, so I'd like to keep within that.
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Tuffy
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Re: NEED TO GROW! 2016/07/12 09:51:01 (permalink)
Ox
Great to see you back Dan, will enjoy following along!! 👍


Hi Dave, good to be back and I'm going to try and get back into it properly and follow others journals and try and help in other sections too.
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Re: NEED TO GROW! 2016/07/13 19:45:15 (permalink)
Tuffy
Ox
Great to see you back Dan, will enjoy following along!! 👍


Hi Dave, good to be back and I'm going to try and get back into it properly and follow others journals and try and help in other sections too.

Your experience could really help others on here Dan 👍

 
 
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Tuffy
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Re: NEED TO GROW! 2016/07/14 19:00:13 (permalink)
Not a great start to my journal but I have been rushed off my feet this week with so much business to sort. All good though and some exciting things in the pipeline!!
 
 
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Re: NEED TO GROW! 2016/07/14 19:06:05 (permalink)
DIET
 
This is the plan I am following to begin with. There are two diets, one for training days and one for non-training. What you will notice is that I have no carbs on my non-training days but up the fats. My calories on training days are around 5000 and on non-training days 3500.
 
I have been following it all week and it is going really well but only time will tell if I put too much fat on (I am already fat)!!
 
TRAINING DIET - Mon, Tue, Thu, Fri:

7.30am - Wake
30 minutes SSCV

9.30am
2 Medium Eggs
100g Smoked Salmon
6 Cherry Tomatoes
20g Coconut Oil

12.00am
200g Chicken Breast

1/2 Tspn Spices
10ml Coconut Oil
Lettuce
25g Jalapeños

15ml Dressing

12.30pm - 30 Mins Pre W/O
Zero Carb Pre W/O Formula

1.00pm - Intra
5g EAA
10g PeptoPro
90g Dextrose
5g Creatine

2.00pm
30g Whey Isolate
95g Coco Pops
10g Dextrose
5g Creatine

2.45pm

200g Turkey Mince
135g Basmati Rice
250g Pasata
50g Mushrooms
1/4 an Onion
Crushed Garlic
1 Tspn Sugar
2 Tspn Tomato Puree
1 Banana


5.15pm
175g Chicken Breast
400g White Potato
3 Slices Thick White Bread
60g Tomato Sauce

100g Greek Yoghurt
100g Blueberries
25g Honey



7.45pm
170g Steak
100g Broccoli 
10g Coconut Oil
1/2 Tspn Spices
20ml Macadamia Oil

10.15pm
25g Casein
50g Natural Peanut Butter
15g Walnuts
10g Almonds


NON-TRAINING DIET - Wed, Sat, Sun:

9.00am
3 Medium Eggs
100g Smoked Salmon
6 Cherry Tomatoes
20g Coconut Oil

11.30am
200g Chicken Breast

1/2 Tspn Spices
20g Butter
20ml Extra Virgin Olive Oil
10g Walnuts
Lettuce

2.00pm
235g Gammon
30g Mayonaise
Lettuce

4.30pm
150g Extra Lean Mince
1 Medium Egg
100g Green Beans
25g Jalapeños
1/4 an Onion
40g Butter

7.00pm
150g Chicken Breast
30g Natural Peanut Butter
50g Mushrooms
10g Pine Nuts
20g Coconut Oil

9.30pm
5 Medium Eggs
1/4 an Onion
1 Chilli
30g Mature Cheddar
15g Butter


DAILY SUPPLEMENTS:
2 x Multivit
3g Vit C
3g CLA
6g Omega 3
1 x ZMA

 
 
 
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Massive21
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Re: NEED TO GROW! 2016/07/14 19:24:57 (permalink)
My god that looks like a lot of effort! lol.
 
Cycle?
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Tuffy
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Re: NEED TO GROW! 2016/07/14 19:31:03 (permalink)
DAY 1 - 11/7
 
I will try and post daily moving forward but as I am behind this week, I will back track and post each day as I would do daily...
 
Weighed myself to start my offseason and took various circumference measurements... It wasn't pretty!! I am standing at 115.4kg but holding a lot of water. I am hoping to drop this as the week goes by and clean calories are going in.
 
I didn't do cardio as planned because my sleep was dreadful and has been for a good few days. I started my new training routine which is very odd but I am going to give it a fair shot as I have seen what can be achieved following it.
 
GOOD NEWS!!
 
My latest delivery came from my supplement manufacturer which contains the new range of products for my supplement company including ZMA, CLA and Vit C which I had none of, so I will be including all of those into my diet from tomorrow.
 
TRAINING
First time training properly in weeks and I am achey and my muscles are very tight from the water bloat!! Excuses out of the way now, here is how it went:
 
Progressive Load
Barbell Squat
100kg x 9 (first time doing these in years)
Leverage Leg Press
280kg x 12 (too light)
Dumbbell SLDL
40kg x 8
Adductor
50kg x 15
Smith Calf Raise
120 x 10 / 10
 
Supersets
Cable Crossover / V-Bar Pulldown
7.5kg x 25 / 50kg x 16
Dumbbell Lateral Raise / Leg Raises
9kg x 23 / BW x 15
Hammer Curl / Tricep Pushdown
10kg x 18 / 25kg x 16
 
Was weird doing just 1 working set of each exercise but this will increase as the weeks move on. Squats were hard on my hip flexors which have only just recovered from being bad whilst on holiday. I also had a twinge in my left quad whilst doing the leg press and my knees are sore at the moment. This is all or mostly down to the added water weight I am carrying. I have gained 23kg or something daft in 4 weeks and it is a strain to the body.
 
Today was a start and I am getting to grips with everything but I am looking forward to getting the most out of this routine and smashing some big numbers and getting BIG!!
post edited by Tuffy - 2016/07/26 11:13:09
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Re: NEED TO GROW! 2016/07/14 19:34:51 (permalink)
Massive21
My god that looks like a lot of effort! lol.
 
Cycle?


That't the fun part!! Eating clean feels good too!
 
Erm... I wasn't going to discuss my cycle but fcuk it!!
 
1000mg Test Enanthate
500mg Test Propionate
600mg Equipoise
 
I have never run anything this high before but I am just seeing how I go. I will run for 12-16 weeks total and then I am having bloods done and a break.
 
On Monday I will add Oxys in @ 50mg / day for 4 weeks and then I will run Slin for 4 weeks before returning to an oral.
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Massive21
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Re: NEED TO GROW! 2016/07/14 19:36:34 (permalink)
Tuffy
Massive21
My god that looks like a lot of effort! lol.
 
Cycle?


That't the fun part!! Eating clean feels good too!
 
Erm... I wasn't going to discuss my cycle but fcuk it!!
 
1000mg Test Enanthate
500mg Test Propionate
600mg Equipoise
 
I have never run anything this high before but I am just seeing how I go. I will run for 12-16 weeks total and then I am having bloods done and a break.
 
On Monday I will add Oxys in @ 50mg / day for 4 weeks and then I will run Slin for 4 weeks before returning to an oral.





No, the cycle is the fun part! :P lol
 
Looks good, what's the thinking behind the enth and prop? You running the prop throughout or just whilst the enth builds up? Looks good, I have some oxy's ready to go, too! I'm gonna run 50mg oxy 30mg dbol, works a treat!
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Re: NEED TO GROW! 2016/07/14 19:56:19 (permalink)
DAY 2 - 12/7
 
Soon much to do this week and my TO DO list is growing faster than I can get things boxed off!! Not only have I got my new supplement range in which needs all the marketing doing, uploading onto the website, my latest clothing product which I need to arrange photography for before I can put them up for sale, the paperwork involved with going VAT registered, preparing my latest business venture I also have still got a sht load of things to do in my house which I moved into a few weeks ago.
 
TRAINING
Again felt very strange just doing so little but I was paggered afterwards.
 
Progressive Load
Pendlay Row
100kg x 8 / 8
Flat Barbell Bench Press
140kg x 10
Dumbbell Shoulder Press
38kg x 8 (hurt my rotator cuff, so I am going to stick with leverage press)
 
Pump Reps
Leg Extension
50kg x 21
Seated Leg Curl
35kg x 23
Calf Press
130kg x 25
 
post edited by Tuffy - 2016/07/26 11:13:26
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Re: NEED TO GROW! 2016/07/14 19:58:24 (permalink)
DAY 3 - 13/7
 
Rest day from training today which I am really not used to but even though the volume is so low my whole body is wrecked and the rest is much needed.
 
First day of no carbs and I noticed I was hungry at times but the meals were still lush... I should really look at getting on this food prep lark and sending out my meals!!
post edited by Tuffy - 2016/07/26 11:13:37
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Re: NEED TO GROW! 2016/07/14 20:05:38 (permalink)
Massive21
 
 
No, the cycle is the fun part! :P lol
 
Looks good, what's the thinking behind the enth and prop? You running the prop throughout or just whilst the enth builds up? Looks good, I have some oxy's ready to go, too! I'm gonna run 50mg oxy 30mg dbol, works a treat!




I like to run long / short ester at a ratio of 70:30 to help keep water retention lower. I first did it this way last year and it worked well but that was 750mg / 300mg.
 
I will switch to Dbol for the second run of orals.
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Re: NEED TO GROW! 2016/07/14 20:13:01 (permalink)
DAY 4 - 14/7
 
Went to view a premises today for my latest venture... Well a couple actually and they were chalk and cheese from one another but I think I have found what I want. Loads to sort out first but as soon as I get the go ahead I will be spilling the beans.
 
Great to be back on the carbs today - love that diet!!
 
TRAINING
Glad to be back training today and it's a completely different structure to the previous 2 sessions.
 
Leg Press - MR
360kg x 4 / 4 / 4 / 4 / 4 / 3
Leg Extension - Pump
50kg x 25 (too light)
Seated Leg Curl - Pump
40kg x 20
Calf Press - MR
160kg x 4 / 4 / 4 / 4 / 4 / 4 (too light)
Leverage Row - MR
80kg x 4 / 4 / 4 / 4 / 4 / 4
Incline Chest Press - MR
50kg x 4 / 4 / 4 / 4 / 4 / 4
Shoulder Press - MR
30kg x 4 / 4 / 4 / 4 / 4 / 6
Seated EZ Curl - Pump
25kg x 23
 
post edited by Tuffy - 2016/07/26 11:13:49
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Re: NEED TO GROW! 2016/07/16 15:14:43 (permalink)
DAY 5 - 15/7
 
Feeling very tired today from lack of sleep and being mad busy with business. Feel as though my brain never stops ticking with everything I have to sort out.
 
Feeling good about my first week though as I am holding much less water and feeling less sluggish.
 
TRAINING
I wasn't up for it today as I am definitely feeling the effects of the first 3 sessions. This workout routine is very tough which I hope will reap good rewards in terms of gains.
 
Rack Pulls - MR
220kg x 4 / 1 (too heavy so reduced weight)
180kg x 4 / 4 / 4 / 4 / 4 / 4
Leverage Pulldown - MR
100kg x 4 / 4 / 4 / 4 / 4 / 5 (too light)
Leverage Chest Press - MR
120kg x 4 / 4 / 4 / 4 / 4 / 3
Leverage Shoulder Press
70kg x 4 / 4 / 4 / 4 / 4 / 6 (too light)
Cable Tricep Extension
20kg x 20
Smith Squat - MR
40kg x 4 / 4 / 4 / 4 / 4 / 4
Rotary Calf - MR
55kg x 4 / 4 / 4 / 4 / 4 / 7 (too light)
Crunch
BW x 19
post edited by Tuffy - 2016/07/26 11:14:01
#17
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Re: NEED TO GROW! 2016/07/16 17:33:16 (permalink)
Lots of work Dan, good to hear business going well.

 
 
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Re: NEED TO GROW! 2016/07/18 18:14:44 (permalink)
Ox
Lots of work Dan, good to hear business going well.

It's good to finally be getting there are realising my dream but it's bloody stressful lol.
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Re: NEED TO GROW! 2016/07/18 18:50:38 (permalink)
DAY 6 & 7 - 16/7 & 17/7
 
Weight - 111.6kg (-3.8kg)
Waist - 95cm (-4cm)
 
Some decent water weight dropped this week and definitely looking and feeling better for it. That's whilst eating 5000 calories on training days, so just shows how much the junk food effects weight / water retention. Waist also down considerably but I am still resembling a 7 month pregnant woman in the mid section.
 
I don't train at weekends, so it is back to the no carb diet until evening where I have a cheat on Saturday night and a roast on Sunday.
 
I did home made pizzas with the kids which they loved and they get their 'treat / cheat' on a Saturday for being good during the week and eating veggies. Trying to bring them up to understand the importance of healthy food and that treats can be enjoyed in moderation. So far it's working really well and they're both trying lots of new things and understanding why it's important to eat their greens etc.
 

 
Codie cooked for me and we had stuffed chicken with rice which was a pretty healthy meal. Dessert made up for this though  a platter of mini desserts and there was leftovers in the fridge haha.
 

 
I rustled up the roast on my own on Sunday as Codie decided to slice the end of her finger off whilst peeling potatoes putting her out of action. 
 
I did ok for a first attempt and even did a home made soup for starters... The kids loved it and it was nice to all sit down together for family time.
 
Had a few wines on Saturday & Sunday night but nothing crazy! 
 
Good family time this weekend and well rested for next weeks onslaught.
 
post edited by Tuffy - 2016/07/26 11:14:37
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