Universal Nutrition Forum

Right so after 3 weeks ive got down to around 9% or i dunno...cuts in legs are back and abs are drying up.

Did full body workouts this week with an extra cardio session for 30 mins a few hours after gym.

Carbs are at 2 meals which is oats and water. So around 200 gr.

Doing at least one and usually 2 cardio sessions per day...do Fast interval training in the pool in college generally or medium intensity for around 30 mins without stopping.

Cheat meal tomorrow is a banoffee pie and hmmm one of those marks and spencer steak pies.

Recommend this total body workout.
Frint squats x 4 : 15 rep sets
good mrnings straight after for 3 sets of 12-15

straight to bench press: 4 sets alternating with one arm rows/bb rows for 12-15 reps

then leg it to shoulder press standing millitary :3 sets of 15 alternating with wide grip pull ups to failure

then do ab work.

Well its been a good solid 8 weeks of training with a holiday in the middle of it.

As you can see im shredded to shit so im doing a carb deplete carb load this week.

Trained legs and calves heavy on sunday high volume...today went road running in sweats for 40 mins and trained chest and abs.
100 gr carbs 240 gr pro 50 gr fat

Tomorrow
65 gr carbs 240 gr pro 70 gr fat

Sprints in the morning...followed by a 40 minute cycle at night

Wednesday
65 gr carbs

upper body circuits

Thursday:

upper body circuits with deadlifts chins and rows

Still on 65 gr carbs

Friday: 500 gr carbs no sodium half my protein intake to 120 gr

Saturday: 200 gr carbs...then ill post pics...then ill eat a banoffee and 4 bacon xl cheeseburgers.

tried a carb load...it kinda worked but when i cut water i looked flat.
So these are pics taken the day before i finished the carb up.

Fair play!! If ur goal was to get shredded ya achieved that! What weight and bf were u at the end? Have u put on many Lbs of muscle since u were last that lean?
What's next, stay lean and try add lean mass slowly or bulk up?

ck wrote:

Fair play!! If ur goal was to get shredded ya achieved that! What weight and bf were u at the end? Have u put on many Lbs of muscle since u were last that lean?
What's next, stay lean and try add lean mass slowly or bulk up?

Eh well the last time i got these same results was last march if im not mistaken...so yeah a steady enough amount.

Bodyfat was 5% according to skinfold test.

All im missing is the glutes

According to a bio impedance test where they send certain current frequencies through you (taken in college as a promotion) I was at the very beginning of the "healthy" range of the bf spectrum (11.5%) ...1.5% less is supposed to be unhealthy. Im pretty sure i cut down about 1% since the test.

Aw man its hard to go straight into a bulk. I wouldnt have it in me!
The cut took too much effort to throw away in a week or or two.
Of course I could get back to 8% bodyfat if i wanted within a week from the "rebound fat gain" if i just cheated constantly and stopped training

The goal is to stick to Jim Wendler's 531 training for the next 6 months. I started on Sunday morning. That should see strength go up a great deal over the next year.
Had a giant cheat meal for like an hour and a half on saturday night and a giant cheat meal consisting of pizza hut cake and ice cream on sunday.

When im eating clean during the week ill add in 50 gr carbs every week or so and level off at 350 gr...100 gr fat...240 gr pro. Diet will probs end up in a carb cycle. Cardio 3 half hour sessions of sprinting a week.

Cheers ck for the reply.

Looking great Ryan,nice one

Thanks G-to the-areth!

Started Jim Wendlers 5 3 1 training on sunday and im walking around like a zombie today cuz the switch up in training to really low reps with high volume in 5 3 1 has knocked me on my ass. You stay fit on this programme as well.

He demands you do hill sprints (havnt found a good hill to do this though but thinking cabinteely park) or prowler training 3 or 4 times a week on top of the 4 weight training days.

Gonna give the prowler a go on friday morning. I hear its way harder than normal sprints which have become a staple.
http://www.elitefts.com/

Really good result, Great show of discipline. What was your weight in the end?

the beltsander wrote:

Really good result, Great show of discipline. What was your weight in the end?

164 lbs

The diet is over with now to facilitate a better social life.
On training days i have 100-150 gr carbs from oats/ the odd wheat wrap. Cardio days i have 80gr oats in the morning and that's it.

Cheat meals/family dinners pop up every few days and havnt turned one down yet, so strength is increasing yet im staying lean.

Cardio has been reduced to one 45 minute road run at high intensity and 3 sprinting sessions on the prowler/on the pitch.

Training: 4 day split. 1) Military Press day 2) Back day 3)Bench day 4) Back Squat day.