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the unstoppable march of success!

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Big Les
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2004/01/18 23:11:07 (permalink)
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the unstoppable march of success!

Okay as you know I have been off line for a while, well I kept my journal on paper ready to post it when I returned, however I found my records used in a strange toddler paper shredding ritual last sunday so there is nothing to post.

That being so I decided to start a new journal when I returned by way of a fresh start.

First things first, a huge thank you to all those who contributed and read my journal - you helped me stay motivated and focussed. Being away has shown my how much of a support and help you were.

many apologies for the lack of pictures but without my laptop working I cant use my digital camera, at the mo I am using a desktop and cranking it by hand because it is that old. I will keep you informed best I can.

So lets bring you up to date.
Well, Friday saw my car pack up, which means gym work is off because I cannot get to the gym and back by public transport from my house in the time available. Neither could I walk. Bummer.

Secondly since going off line I have been ill, first a bladder infection and some post viral malarky. The upshot was and to some extent is a chronic loss of appetite. So although I wasnt dieting in a formal sense I was generally eating very little. Having been under the whether since the beginning of December I also feel really out of shape and loose.

However I have not lost my motivation, and I have worked out the basis of my plan of attack - the goal to compete this year. I am extremely grateful for the comments made on my progress pictures as they really helped me find the main focus points.
I will run through the essential elements as they stand.

1) Cardio is now HIIT on a stepper, at least 2x15 min sessions per day.
The aim is to make that 2x20 plus 1x15 by the end of the month.
2) No off days, and off meals by apoointment only (that is on social occasions only) So far this means, 8 feb, 18th march only.
3) Carb intake is being restricted to under 200g on all days.
4) Carbs will be manipulated 2 days of almost 0 carbs and 3 days of under 200, in a continuous rotation.
5) weight training will be 6 days out of 7. mon-sat.
6) fat loss is the number one priority.
7) fat loss supplementation on 5 days from 7 only.

I am also pledging to keep you all upon the mental side of the whole process in terms of how I feel and what my thinking is whne making changes.

Okay lets get the ball rolling
Motivation Score 8:
Motivated and keen today, really anxious to get rolling.
Progress Rating: 4
I dont feel close to my goal at all.

Sunday 18th January
9:20 Wake

9:30
50g whey, banana

11:05-11:20 Stepper

11:30
50g pasta, tin tuna, sweetcorn a little mayo

2:00
25g rice, stir fry veg in 2 teapoons olive oil and soy sauce, 150g chicken

4:05-4:20 Stepper

4:30
25g rice, stir fry veg in 2 teaspoons olive oil and soy sauce, 150g chicjen

6:30
Chilli: ground turkey, red kidney beans, baked beans, tomatoes, 25g rice. approx 100g turkey

8:00: raisins about 25g

9:00
Chilli - No rice.

12:00
50g whey, tablespoon of coconut oil.

I am also subsituting normal milk for soy milk in all coffee to remove hidden carbs and sugar is 1 teaspoon per mug (argh) to an allowance of 30g per day. (about 3-5g per serving). Yup its being measured.

This was a normal carb day where I missed my early 7:00 meal sleeping in. Normally I am up by 6:30 and would have 50g whey and 25g carbs of some variety.

Weight 294.

To answer Trident's question. I would discuss gear, but there is nothing to say. I missed out the cycle last year and I am glad i did as it was an unmitigated disaster. I lost no lbs and gained no muscle in the 8 weeks I was on.
At this time all supplementation is restricted by budget, the best I could afford would be 1amp of sust everyother day with 25mg nolva everyday, and I would be running that right up to may if money permitted. That is on top of eph 5 days out of 7 at 50-100mg per day.

big les
#1

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    Voivod
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    RE: the unstoppable march of success! 2004/01/19 00:43:56 (permalink)
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    Just want to wish you the very best of luck for 2004 Les. I hope your training goes well, and that you achieve all your goals. GO 4 IT MATE!!!!
    #2
    Knighty
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    RE: the unstoppable march of success! 2004/01/19 06:47:58 (permalink)
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    All the best mate, I'll be watching this with a keen interest.

    #3
    PikeKing
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    RE: the unstoppable march of success! 2004/01/19 13:41:18 (permalink)
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    Les have you got a stepper at home or are you making multiple visits to the gym?
    #4
    Ironhead
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    RE: the unstoppable march of success! 2004/01/19 14:07:25 (permalink)
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    Good to see you back Les. I am sure you can get through it...
    #5
    Big Les
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    RE: the unstoppable march of success! 2004/01/19 14:40:38 (permalink)
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    Monday 19th Feb

    Thanks all, the stepper is at home, so I can watch over Josh while doing my cardio - and ist quiet so neighbour doesnt moan!

    Motivation: 8
    Progress Rating: 3/4
    really feel way off at the moment.


    7:00
    50g whey, banana

    8:10-8:30 Stepper.

    9:00
    50g whey, 2 slices granary toast with flora light

    11:00
    50g whey

    2:00 (long split due to being out with josh and some other parent friends and a longer than expected baby delay)
    1,5 tins tuna, sweetcorn, a lttle mayo, salad, 25g nuts (salted mmm) The nuts were an indulgence.

    5:00
    150g chicken 15g rice, stir fy veg in olive oil (3 teaspoons) and syo sauce
    long split cos I fell asleep - had to feed Josh and then eat!

    7:00
    150g chicken, 25g rice.

    9:30
    50g whey

    12:00
    50g whey tablespoon coconut oil

    Not a good day - too low with the carbs and not enough veg - but if I am going to err under is the best way.
    #6
    Cat-kicker
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    RE: the unstoppable march of success! 2004/01/19 14:51:54 (permalink)
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    quote:
    Originally posted by seungmena

    and sugar is 1 teaspoon per mug (argh) to an allowance of 30g per day. (about 3-5g per serving).


    Have you not tried sweetener? I used to hate the stuff, but then recently tried 'Splenda'. Honestly mate I cannot tell the difference and I really used to hate the old sweeteners.
    #7
    GymCatt
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    RE: the unstoppable march of success! 2004/01/19 16:48:07 (permalink)
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    Gonna be watching this journal Les! Keep it up!
    #8
    Trident
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    RE: the unstoppable march of success! 2004/01/19 19:23:40 (permalink)
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    hello mate, yes good to see you back mate. do you not feel that a solid gear cycle will be needed to compete at efbb heavyweight level or are you going to run the natural route?
    all the best, rich
    #9
    Sheeps_Clothing
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    RE: the unstoppable march of success! 2004/01/19 19:48:14 (permalink)
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    hi mate, considered DNP? lasix?

    u got any strength goals mate? u didnt seem to far off a 255kg deadlift when i saw you
    #10
    Big Les
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    RE: the unstoppable march of success! 2004/01/19 20:04:00 (permalink)
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    Cat - i have splenda both the granulated and the tablets and I try them but they taste awaful to me!
    Not saying Im not trying but its hard to get off sweet coffee - although to soya milk helps. The main problem is at work as I need all the help I can get with fluids as I get overheated, i drink loads of coffee, water, soft diet drinks - i probably drink about a litre an
    hour or more just to stay hydrated.

    Badboy - I now have a 255 deadlift - and have moved up one place. I am now going for 6 plates which is 260 and its not far off. And no focusing on the 250 squat as my main strength goal for this part of the year. Im also working on my bench technique, as opposed to weight as I feel that will make me stronger and build muscle.

    DNP - not this far out - and in my experience it doesnt make a huge difference at the higher bodyfats!
    Lasix is a loop diluretic I would only consider as a precontest measure. Not something I need right now.

    I am carrying a little bloat but I know that will go.

    Trident: you got mail!

    thank you for the input - it is appreciated and I do act on it - in my own unique way

    big les
    #11
    ap
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    RE: the unstoppable march of success! 2004/01/19 20:12:50 (permalink)
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    Les, good luck with things. Just a quick question. I remember for a while before Xmas your weight became static, and you were stuck around 286lbs? How long had you been losing weight for before you reached that point? I'm currently trying to lose 21lbs myself in 12 weeks, I've lost 6lbs so far in 3 weeks. How much cardio based on your own experience would you recommend for me in order to achieve that goal?

    Thanks

    #12
    kitty
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    RE: the unstoppable march of success! 2004/01/19 20:31:46 (permalink)
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    Hi Les, great to have you back. Get that chin up m8 and get in shape for that comp. I'll be there....you know where I am (e-mail I mean) if you need to offload anything. Take care.
    #13
    Big Les
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    RE: the unstoppable march of success! 2004/01/19 23:06:39 (permalink)
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    Ap: I probably when static scale wise late November having lost consistently since May.
    Thing is I am currently heavier but leaner than I was a either 276 or 286 at 294.
    So the scale becomes a bit problematic.

    Good luck there, you seem to be doing okay - I do cardio 6 days from 7 and have done all the way through and I think that consistent cardio like that will maximise your fat loss in the shortest possible time. So give 6 days a week a go - not everyone can do it and weight train but if you can tolerate it, then it IMO will really help.

    Kitty - thanks.
    As you know the new year has been a period of tremendous change with me changing to be the full time parent and part time earner, and my illness over december has really affected me on the mental side. I will mail - of course

    As James has told me it I will feel out of condition, and menatlly way out of shape simply from the circumstances, the reality is that I am on track and making progress.
    I am probably feeling more off track because i have been very critical of my condition of late trying to identify the best way of getting where I want to go.

    Still super motivated tho !
    #14
    Big Les
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    RE: the unstoppable march of success! 2004/01/20 18:36:21 (permalink)
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    Tuesday
    Motivation: 8
    Progress Rating: 3
    I feel even further away than yesterday, even after a good workout. Training in the evening is great for getting a spotter and for keeping my mind on the game as so many people are watching - the downside is I feel that I am not up to the standard of quite a few members!

    7:30
    50g whey

    9:20-9:40
    stepper.

    10:00
    150g chicken

    12:00
    150g chicken

    2:00
    50g rice, 150g chicken

    4:30
    50g whey

    6:00
    50g whey postworkout.

    6:45
    150g chicken, 50g rice

    9:30
    50g whey

    12:20
    50g whey, tablespoon coconut oil.
    Sorry about the lack of veg, but the lack of a car till late in the day meant there was not time to restock as I would normally do. Will be vegging out tomorrow.

    Training session: Chest

    bench press
    100x7 slow quality reps
    140x1 powerlifter style with a pause and non explosive drive
    100x7
    100x7
    Again slower better quality reps with pauses at the bottom and no full lockout.

    Slight Incline D'bell Flye
    Again going for form over poundage.
    30x8
    30x8
    30x8

    Incline Bench Press
    Using the same slow quality reps as on the flat bench.
    60x13
    80x10
    100x4 +1

    Machine press...........Cable crossover.
    55x10....................15x10
    55x8.....................15x8
    55x8.....................15x8

    Only spotted on the 140 flat bench and the 100 incline bench presses. Using no spotter usually costs me a rep or 2.

    A good session, with an intensity rating of 7.5 as my lifting in was quality with a good pace and a full drive. Felt a little tired and lacking energy so I cant really give this an 8 as there is more intensity to come.

    Didnt get the second stepper session in - so I am upset with myself - i had been doing it at 4:00 - but thats when I am out picking my wife up from work and I completely forgot - big DOH.

    Big les
    #15
    veganlifter
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    RE: the unstoppable march of success! 2004/01/20 19:18:33 (permalink)
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    alright big man, just popped by to say all the best for your goals and keep up the good work mate. Look forward to see new pics in month or two time!

    And regarding the sugar in your tea - are you a man or a mouse, lol! Sure it tastes like **** for a few days but slowly you start thinking, hey this is how tea tastes like and in couple weeks you wouldn't have it any other way mate. It's all about conditioning. Though even easier if you just chang tea brand and went on with it, or even better: green tea which some people claim help in fat loss.
    #16
    Ant
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    RE: the unstoppable march of success! 2004/01/21 09:19:31 (permalink)
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    quote:
    Originally posted by seungmena
    I feel even further away than yesterday, even after a good workout. Training in the evening is great for getting a spotter and for keeping my mind on the game as so many people are watching - the downside is I feel that I am not up to the standard of quite a few members!



    IMO thats a good thing mate, having people in the gym who are further along than you, bigger, stronger or leaner spurs you on. The worst situation you can be in is being the most in shape in a gym, it gives less to drive you to peak condition.
    #17
    Big Les
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    RE: the unstoppable march of success! 2004/01/21 13:02:52 (permalink)
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    Wednesday 21st

    Thanks VL: I know I am being soft with sugar - but rather than jump in with he sweetner I am introducing it gradually. Yesterday I measured out my allowance of sugar mixed in 1/3rd splenda and well 3/4 of it is still in the jar - so Im doing well
    Also Can you recommend a good soya milk = tesco value is rank, I have some so-good and its better - I am trying to keep carbs down - so I have avoided the sweetened so far. Any recommendations?

    Ant: yep its good not to be king of the castle for sure, thing is once a week I go to THE bodybuidling gym in the area where some real quality guys workout, so I see how far behind the game I am then, it was a shock to feel way off in my usual gym.

    Motivation rating: 8
    still up there

    Progress rating, 3.5
    Up a little as my jacket was looser round the middle last night - a sign I am still slowly leaning out. But generally rather disparing of my condition as it stands.

    7:30
    50g whey, 1/2 weetabix with enough milk to moisten it

    9:30
    150g chicken

    11:00-11:20
    Stepper

    12:00
    150g chicken
    Late because feeding Josh took much longer than expected.

    2:15
    150g chicken, veg stirfry in 3 teaspoons olive oil and soy sauce.

    4:30
    50g whey

    6:15
    Perfect protein

    7:00
    150g chicken, stir fry veg in olive oil and soy saice.

    10:00
    Flapjack - okay I forgot my shake and this was the best reserve option I had as my emergency stuff wasnt with me - still only 80g carbs which with my low daily total means I havent gone over - just ruined my low carb day - so the 2 days start tomorrow, It will have refilled some stores depleted by todays kick ass workout too!

    training
    Squats
    60x4 60x6 100x4 warm up
    140x8
    230x1
    140x8
    140x8

    Incline leg press
    330x5
    330x5
    330x5
    330x5

    Leg Extension
    80x8
    80x8
    80x8

    Stiff Leg Deadlifts
    110x6
    110x6
    110x6
    110x6

    Standing leg curl
    45x7
    45x7
    45x7

    I would have done a seated ham curl but blazin squad were in residence so I had to leave.

    Great trainin session and back with a 506lb squat right off the bottom too first time in ages, only 20kg needed get the 250 or 550 lb squat which my squatting goal for this half of the year.

    However I have to revise my progress rating.

    PROGRESS RATING: -3
    Having seen Roy Patterson in the gym tonight I feel even further behind and actually feel there is further to go. Hence the minus.

    big les
    #18
    kitty
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    RE: the unstoppable march of success! 2004/01/21 13:16:43 (permalink)
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    Les, the nicest Soya milk I have found is Asda semi skimmed unsweetened, it's actually quite creamy. However, I can't get hold of this often as Asda is too far away so I stick with Alpro Organic (unsweetened) which I am mixing with whey, that way it tastes ok.
    #19
    ANGEL DELIGHT
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    RE: the unstoppable march of success! 2004/01/21 15:44:29 (permalink)
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    Alpro Organic Unsweetened is the nicest I've found. I looked at your pics, I see why you are called big les. You are BIG! Your dog is really cute. I really love this: "I LIVE MY LIFE ONE SET AT A TIME, NOTHING ELSE MATTERS, NOT THE MORTGAGE, NOT THE JOB, NOT MT AND ALL IT'S BS. FOR THOSE 30 SECONDS OR LESS, I AM FREE!" Everytime I read your posts, I look at that and think that is just how I feel when I'm training too. It's pure escapism. I enjoy reading your journals because most of the time you seem so motivated. All the best for your comp.
    #20
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