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Tuffy's Evolution!!

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Tuffy
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2014/09/30 16:19:38 (permalink)
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Tuffy's Evolution!!

Hi all...
 
It's been a long time since I have been an active member of this site but I have decided to make a come back and with it a new journal. The old journal can be found here to see how it all began but since I have a new approach now and want to make a fresh start I am starting a new journal.
 
I competed the Saturday before last (20th September) at the UKBFF Leeds qualifier in the classics class but unfortunately didn't place. Prep was gruelling as I had to get to a lighter weight than I have ever managed before and I made things difficult for myself along the way. I only found out on the day that my limit was a kg less than I thought too but I made it by 800g  Many said there was no way I was going to make it, so I am proud of myself for proving them wrong, digging deeper than ever and making it to stage. 
 
I learnt a lot from this prep though and the final 24 hours were where I could have maybe done things differently and felt / looked better on the day. I was very ill come show day and really wasn't up for it on stage and felt very sick. I was ill for the rest of that day afterwards and the evening but come Sunday I was back to my old self, had managed some food and drink and looked much better for it.
 
My plan moving forward is to try and stay within 6-7kg of stage weight and grow slowly adding a good 7kg of lean mass which I believe will see me competitive in the U90kg category. I plan to compete again in around 2.5 years, so this is a long game.
 
I have some pics of me at 16 weeks out and some from the show day and then some from the days following. I went from 103kg 16 weeks out to 82.2kg on stage and quickly gained 12kg post show and looked very good for it. Unfortunately I continued to balloon and have now gained 44lbs in a week and am not looking or feeling good at all. This has led to me postponing my lean bulk and opting for a less strict than prep 4 week cut. If I hit 89kg before the 4 week cut is over then I will start my bulk the following week but at the moment it is very difficult for me to tell how much weight is fat and how much is water. I was in hospital yesterday and had a full health check done and I am in good condition with all tests coming back good, so I am happy that I haven't caused myself any damage with the severity of my final few weeks prep.
 
Here I am @ 103kg / 16 Weeks Out...
 

 

 
2 days out...
 

 
On stage...
 

 

 
The day after my show...
 

 

 
2 days after my show...
 

 
My swollen feet after putting on 44lbs...
 

post edited by Tuffy - 2014/09/30 16:22:12
#1

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    Tuffy
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    Re: Tuffy's Evolution!! 2014/09/30 17:10:04 (permalink)
    30/09/14
     
    Day 1 of my 4 week cut today...
     
    I am going to keep things really simple for the remainder of this week and go with intermittent fasting. I am not counting calories or macros, just sticking to protein & fat for meals 1 & 2 and protein, fat & carbs for meal 3. I have a load of eggs that need using and loads of mince bagged up and frozen at the wrong weight for my bulk, so I will just use what I have for now.
     
    I am drinking plenty of water and steering clear of any carbonated drinks for now.
     
    I am taking dietary supplements such as vitamin C, starflower oil, multivitamins, ZMA, CLA, vitamin D, vitamin E and glucosamine sulphate.
     
    Today is as follows:
     
    DIET
    12.00pm
    250g Extra Lean Mince Burger
     
    4.00pm
    250g Extra Lean Mince Burger
     
    8.00pm
    4 x Eggs
    100g Oats
    20g Almond Butter
    40g Whey
    20g Honey
     
     
    Training was a chest, shoulders and arms session for an hour. Wasn't too much as I am just getting back into things.
     
    TRAINING
    Incline Chest Press - Lever
    Done with a 4 second negative
    4 x 10
     
    Standing Dumbbell Shoulder Press
    Done with a 4 second negative
    3 x 10
     
    Cable Crossover
    4 x 15
     
    Dumbbell Lateral Raise
    3 x 20
     
    Rear Delt Raise
    3 x 12
     
    Dumbbell Hammer Curl
    4 x 10
     
    Overhead Cable Curl
    3 x 12
     
    Tricep Pushdown
    4 x 10
     
    Rope Pushdown
    3 x 10
    #2
    IconWldn
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    Re: Tuffy's Evolution!! 2014/09/30 20:34:20 (permalink)
    Looking forward to hearing about your progress here mate.

    Your conditioning is supreme to begin with. Hell of a physique!!

    Out of interest, you picking IF out of ease or have you tried and tested before?

    My current journal - http://www.muscletalk.co.uk/10-to-10-m5322331.aspx (Tri-Phase Training and stead calorie increase)
    I'm on this Twitter lark - see you there.
     
    Eat Big - Lift Big - Live Big.
    #3
    gavin882
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    Re: Tuffy's Evolution!! 2014/09/30 20:49:07 (permalink)
    Good luck here with this m8 will be popping in time to time
    #4
    toke
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    Re: Tuffy's Evolution!! 2014/09/30 20:54:52 (permalink)
    Nice one Dan, glad your posting here again... Rory here (rex2)
    I'm just back a few weeks myself and doing the SUC.
    Hope your feeling a bit better after your hospital trip mate.
    Good luck with your plans but I know you don't need it.
    The distance you've come since I first started following your old journal in 09 is astonishing.
    #5
    ghostrider
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    Re: Tuffy's Evolution!! 2014/09/30 21:01:06 (permalink)
    Best of luck with your cut. By the way, you don't look that bad in the comp pics, definitely better than the guy on your left
    #6
    Tuffy
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    Re: Tuffy's Evolution!! 2014/10/01 12:51:02 (permalink)
    IconWldn
    Looking forward to hearing about your progress here mate.

    Your conditioning is supreme to begin with. Hell of a physique!!

    Out of interest, you picking IF out of ease or have you tried and tested before?


    I am going with intermittent fasting this week for a few reasons:

    • I need to instill some discipline back into my eating and this is a great way to do it by reducing my appetite and getting back into the (actual hunger vs. psychological hunger). It takes will power which I have in abundance when I'm in the zone but I let myself slip too much post show.

    • I tried it personally last year whilst prepping for the Brits and it worked extremely well in every aspect. I have a lot of my friends & family following the protocol and clients too and all achieve great results. It can be adopted for a bulk too but I wouldn't fancy it although I have never tried it.

    • Yes, finally for ease... I have loads of food that won't feature in my bulk that I might as well use up. I don't feel the need to monitor calories or macros providing I follow the protocol as this is a short term plan. If it were something I were to prescribe to a client or follow for some time it would be planned properly. I am going off the feel of my body (water bloat), mirror appearance and weight on scales.

    Thanks for your input to my journal and if you have any more questions I'd be happy to help.
    post edited by Tuffy - 2014/10/01 12:52:21
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    Tuffy
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    Re: Tuffy's Evolution!! 2014/10/01 12:53:10 (permalink)
    gavin882
    Good luck here with this m8 will be popping in time to time


    Thank you Gavin, appreciate you dropping by.
    #8
    Tuffy
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    Re: Tuffy's Evolution!! 2014/10/01 13:00:33 (permalink)
    toke
    Nice one Dan, glad your posting here again... Rory here (rex2)
    I'm just back a few weeks myself and doing the SUC.
    Hope your feeling a bit better after your hospital trip mate.
    Good luck with your plans but I know you don't need it.
    The distance you've come since I first started following your old journal in 09 is astonishing.

    Hiya mate, great to see you back here too. I'll check in on your SUC to see what you've been up to.

    Loads of tests done at hospital but I'm in very good health, so taken that as a positive to move forward but definitely going to look after myself more now.

    I was tempted to join the SUC unofficially for 4 weeks as I'm looking at dropping off a load of weight lol.

    Cheers for posting here mate, good to be back amongst familiar faces.
    #9
    Tuffy
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    Re: Tuffy's Evolution!! 2014/10/01 13:02:47 (permalink)
    ghostrider
    Best of luck with your cut. By the way, you don't look that bad in the comp pics, definitely better than the guy on your left


    Hiya mate, hope all is well? Long time no speak!!

    TBH I don't want to go into the comp too much. I do think there was something a miss and I deserved to place but the judges made their decision and I have to live with it.

    It has put me off a little but I'll be back on stage again within the next 3 years. Best I've ever been!!
    #10
    Ox
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    Re: Tuffy's Evolution!! 2014/10/01 13:04:13 (permalink)
    Good to see you back on here mate :) hope your feeling better after the mass bloat issues.
     
    I was looking at your old journal the other day, the physique difference from then and now is amazing, much to be proud of mate!

     
     
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    Ox
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    Re: Tuffy's Evolution!! 2014/10/01 13:04:39 (permalink)
    Good to see you back on here mate :) hope your feeling better after the mass bloat issues.
     
    I was looking at your old journal the other day, the physique difference from then and now is amazing, much to be proud of mate!

     
     
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    Tuffy
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    Re: Tuffy's Evolution!! 2014/10/01 16:36:01 (permalink)
    Ox
    Good to see you back on here mate :) hope your feeling better after the mass bloat issues.
     
    I was looking at your old journal the other day, the physique difference from then and now is amazing, much to be proud of mate!


    Feeling a lot better today than yesterday and you can visibly see the difference in my ankles. Walking is no longer painful, so I plan to add some SSCV in tomorrow.

    Thanks mate, I appreciate that. Funny you should say though because I was looking at pics from my show last year and comparing them to this year and what a difference!! I'm very pleased with what I have achieved in 12 months and it has given me drive to push on more.

    Good to hear from you mate and good to be back.
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    Tuffy
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    Re: Tuffy's Evolution!! 2014/10/01 20:02:47 (permalink)
    1/10/14

    After just a day on IF my water retention has calmed down a lot! I can walk now without any discomfort and my ankles look noticeably better. I will look to introduce 1 x 30 minute SSCV session in from tomorrow in addition to my 2 x 15 minute walk to and from the train station.

    I usually have a lie in on a Wednesday as I go to the gym to train later but I split my training up today with a morning session and an evening session. The morning session was chest & shoulders and evening was a quick 40 minute leg session which was good enough after 3 weeks without training them.

    DIET

    I added a handful of walnuts & almonds to my 12pm & 4pm meals today and have not had any hunger whatsoever.

    12.00pm
    250g Extra Lean Mince Burger
    Handful of Walnuts / Almonds

    4.00pm
    250g Extra Lean Mince Burger
    Handful of Walnuts / Almonds

    8.00pm
    4 Medium Eggs
    Coconut Oil
    100g Oats
    20g Honey
    20g Almond Butter
    40g Whey

    TRAINING

    Chest & Shoulders
    Incline Chest Press - Lever
    4 second negative
    4 x 10

    Dumbbell Hex press
    4 second negative
    4 x 10

    Wide Grip Flat Smith Bench Press
    Quad Drop Set
    3 x 10 / 10 / 10 / 10

    Shoulder Press - Lever
    4 second negative
    4 x 10

    Legs
    Leg Press - 45 Degree
    Feet High & Wide
    4 x 12

    Squat - Lever
    4 x 8

    Weighted Step Up / SLDL (superset)
    2 x 10 / 10

    Calf Press / Raise (giant set)
    Machine Press / Bodyweight Raise / Floor Raise
    3 x 12 / 12 / 12
    post edited by Tuffy - 2014/10/02 17:04:18
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    Tuffy
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    Re: Tuffy's Evolution!! 2014/10/01 20:03:31 (permalink)
    Water coming off nicely after just 2 days dieting. Weighed in at just over 9kg above where I want to be, so I am extremely pleased. To think I was nearly 107kg 2 days ago, it's very promising. Time to add in SSCV.
    post edited by Tuffy - 2014/10/02 08:09:58
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    Ox
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    Re: Tuffy's Evolution!! 2014/10/02 09:57:29 (permalink)
    Good stuff Dan, you rate this IF stuff then mate? I'm currently following the 5 - 2 diet with a skipload at the weekends but this week on my 2 fasting days i have knocked back my first meal to 12 so i have a 16 hour fast, be interesting to see if it works as fat loss stalled a bit last week.

     
     
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    Tuffy
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    Re: Tuffy's Evolution!! 2014/10/02 17:02:18 (permalink)
    Ox
    Good stuff Dan, you rate this IF stuff then mate? I'm currently following the 5 - 2 diet with a skipload at the weekends but this week on my 2 fasting days i have knocked back my first meal to 12 so i have a 16 hour fast, be interesting to see if it works as fat loss stalled a bit last week.


    I highly rate it mate. It suits a lot of my clients who aren't used to eating breakfast and with just 3 meals to prep per day and a variety of choices plus the indulgent 8pm meal it is quite well suited to most peoples lifestyle.

    I personally decided to use it over a no carb approach (which I respond very well to) for this mini cut to instill some discipline back into my eating habits without depriving myself of carbs thus allowing my body to get used to daily carbs again without bloating up. I feared that if I went no carb, I'd be faced with the same issue come the end of my cut.

    I am going on holiday next week and whilst I am going to enjoy it, I know which foods to steer clear of now. It seems I react badly to sugars but I have never had much of a sweet tooth and I got that out of my system last week. I'll be drinking booze but mainly spirits with diet mixers and I'll be eating meat, veg, salads and fruit with a decent breakfast each day. Definitely won't deprive myself as I don't know when I'll next get a holiday but not going mad!
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    Tuffy
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    Re: Tuffy's Evolution!! 2014/10/02 17:02:35 (permalink)
    2/10/14

    Feeling pretty good today but I do have a weird pain in my lower back that's got progressively worse throughout the day.

    DIET

    Weight coming off nicely and feeling good, so keeping diet the same as yesterday. I am a little more hungry which is probably down to added exercise, so I may throw a few more eggs in at meals 1 & 2 tomorrow 

    12.00pm
    250g Extra Lean Mince Burger
    Handful of Walnuts / Almonds

    4.00pm
    250g Extra Lean Mince Burger
    Handful of Walnuts / Almonds

    8.00pm
    4 Medium Eggs
    Coconut Oil
    100g Oats
    20g Honey
    20g Almond Butter
    40g Whey

    TRAINING

    Trained for 2 hours with 2 clients so the first hour was heavier with the second lighter.

    Trained minimal triceps as they've been hammered every day this week.

    Lower back is sore today which I can only put down to weak core when training legs last night. Nothing major but a little niggle.

    Back
    Seated Row - Lever (neutral grip)
    3 second negative
    4 x 10

    T-Bar Row - Lever (underhand grip)
    3 second negative
    4 x 10

    Pulldown - Lever (overhand close grip)
    3 second negative
    3 x 10 / 10 / 10 / 10

    Close Grip Pulldown (underhand grip)
    3 second negative
    4 x 10

    Seated Cable Row
    4 x 10

    Bent Over Dumbbell Row
    4 x 10

    Wide Pulldown (overhand shoulder width)
    3 x 10

    Single Arm Pulldown
    3 x 10

    Seated Row Machine (wide grip)
    3 x 10

    Biceps
    Dumbbell Curl
    Heath style with 3 second negative
    3 x 12

    Seated EZ Curl
    squeeze at top with 3 second negative
    3 x 15-20

    Rope Curl
    squeeze at top
    3 x 8

    Triceps
    Rope Tricep Extension / Tricep Pushdown (superset)
    3 x 8 / 8
    post edited by Tuffy - 2014/10/02 18:19:53
    #18
    Tuffy
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    Re: Tuffy's Evolution!! 2014/10/02 18:27:51 (permalink)
    Out of interest I have calculated my current diet and it comes out like this:
     
    Meal 1 -
    687.8 Calories / 61.5g Protein / 2.7g Carbs / 47.8g Fat
     
    Meal 2 - 
    687.8 Calories / 61.5g Protein / 2.7g Carbs / 47.8g Fat
     
    Meal 3 -
    1112 Calories / 73.6 Protein / 79.4g Carbs / 58.5g Fat
     
    TOTAL -
    2497.5 Calories / 195.5g Protein / 84.7g Carbs / 154.2g Fat
     
    31% Protein / 14% Carbs / 55% Fat
     
    Looking at that, I am happy with the overall calories for now but I think the ratio of protein to fat should be evened out a little. With that said, I may swap the nuts for some eggs with the Beef.
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    walkie
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    Re: Tuffy's Evolution!! 2014/10/02 20:27:13 (permalink)
    Christ your physiques come on. Good to see you back, i'll be checking in on this
    #20
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