Universal Nutrition Forum

Ryan dont use my profile 2 post

I get wat ya mean m16 I usually do that when I take up a new sport. Used to play tennis(planning on takin it back up) but havnt played in ages, gave up rugby aswell. But once you get used to fitting them into ur routine its grand. I'll be takin up everythin I can think of in summer.

Its not good to put ur life on hold to lift weights, but diet doesn't get in the way of bein social so that's grand

yeah i feel bad about givin up golf cuz i rocked at it and am also a member of dun laoghaire golf club near the sugarloaf but ill just take it up again in summertime

-i dont wanna burn out at building but i can c that happening if i dont start to get rid of the obsession.

i also wanna play tennis and table tennis which i gave up but only really hav the time for this atm.

You might also find your not urself, lack of confidence when you have to put it on the back burner for a while, thats not good, it shouldnt be an obsession, it should be fun and a feel good factor to it that doesnt control your life...

There will be plenty of injuries, loss of motivation, interest etc if your in it for the long haul, but coming back from those is what seperates you from the rest!

M 16

M 16 wrote:

Jeff wrote:

One too many shakes for me. 4 a day is too many. Replace one of the shake meals with a whole food meal.

Also, if you want people to critique your diet, you'd get a better response if you included all your stats and the macros for the diet, i.e. protein, carbs and fat per meal.

Ye ur right, especially on non-training days bc im only consuming 2 whole food meals with 3 shake meals, i'll have to alter it a bit there, maybe not so much on training days theres 3 whole food meals there and 3 shake meals, but i guess it depends on my dietary needs in order to gain muscle.

Ive been lazy and not worked out the macros for the diet yet, but i'll get on it, im sure my protein is fine however.

Im 5"9 and 165lbs, my bf is anywhere between 12%-15%.

My goal is anywhere between 175lbs and 180lbs with bodyfat between 8%-10%.

But like Ive mentioned I just want to prove muscle memory as 6 months ago I was ripped at 170lbs.

M 16

Good stuff bro, just remember, it's next to impossible to grow muscle and lose bf at the same time, but perhpas with the whole muscle memory thing you might reach your goal. Might be better to do a proper bulk followed by a cut.

Post up your macros when you have them done.

yeah ur diet seems like a maintain style diet...fuck that shit is all i can say.
if u bulk for long enough you will look forward to a cut(thats true 4 me anyway-i love both!) and it really is the best way towards becoming a chisseled beefmonkey.

i recommend a carb cycle bulk-lowering carbs and raising fats on off days! this way has kept the fat off me anyway...just a suggestion

Ryan wrote:

yeah ur diet seems like a maintain style diet...fuck that shit is all i can say.
if u bulk for long enough you will look forward to a cut(thats true 4 me anyway-i love both!) and it really is the best way towards becoming a chisseled beefmonkey.

i recommend a carb cycle bulk-lowering carbs and raising fats on off days! this way has kept the fat off me anyway...just a suggestion

Yeah ur right could do with some alterations, i'll be doing that very soon.

Thanks for the advice on the carb cycle have never done it but might give it a go and see how the body reacts.

M 16

05/02/09

Workout 2:

Bench - Set 1: 50kgs x5 Set 2: 50kgs x 4
Incline -Set 1: 30kgs x 7 Set 2: 30kgs x 5
Flys - Set 1: 8's x 8 Set 2 : 8's x 8
Decline - Set 1 : 25kgs x 7 Set 2: 35kgs x 7
Skulls - Set 1 : 10kgs x 7 Set 2 : 10kgs x 7
DB Ext: Set 1 : 4's x 7 Set 2 : 6's x 7

*Lost alot of strength in 6 months but i'll be back up the weight in no time im sure.

M 16

Going for my 3rd workout tonight. Just doing legs, havnt recoverd from chest and tris during the week, will have to see how im feeling and possible do shoulders on there own tomorrow.

Nearly a week into the 8 week challenge here, im feeling a lot stronger already if the gains continue i might do a cut in the final 2 weeks.

M 16

07/02/09

Workout 3:

Squats: Set 1: 22.5kgs x 7 Set 2: 25kgs x 7
Leg Press: Set 1: 80 x7 Set 2: 100 x7
DB Lunges: Set 1: 4's x 7 Set 2: 4's x7

M 16

11/02/09

Workout 4

Deadlifts: set 1 - 45kgs x7 set 2 - 45kgs x7
BB Rows: set 1 - 35kgs x7 set 2 - 40kgs x7
Lat Pulls: set 1 - 50 x7 set 2 - 50 x6
Shrugs: set 1 - 28's x12 set 2 - 28's x6
DB Curls: set 1 - 14's x7 set 2 - 14's x3
Hammers: set 1 - 12's x6 set 2 - 12's x3

*Some significant jumps from last week.

*My biceps were wreaked hence the low reps on DB Curls and Hammers.

M 16

Workout 5:

23/02/09

Deadlifts: set 1: 50x7 set 2: 55x7
Rows: Set 1: 40x10 set 2: 45x7
Lat Pulls: set 1: 55x7 set 2: 55x7
Shrugs: set 1: 28's x12 set 2 28's x12
Curls: set 1: 14's x7 set 2 14's x7
Hammers: set 1: 12's x7 set 2: 12's x5

*I had a bad week hence the lack of training. Im still feeling the improvements in muscle size, bf has remained more or less the same however. Into the 3rd week now, ready to up the weight bigtime on lifts! and push it forward. Have decided on a mini cut at the end of 7 to 14 days, before i take the "after" pics.

M 16

29/02/09

Workout 6:

Bench: set 1: 50kgx5 set 2: 50kgx5
Incline: set 1: 40kgx7 set 2: 40kg x6
Flys: set 1: 10's x7 set 2 : 10's x7
Cables set 1: 7.5x7 set2 7.5 x7
Extensions set1: 6's x11 set 2: 6's x11
Skulls: set 1: 15's x7 set 2: 17.5 x7

M 16

01/03/09

Workout 7:

Squats: set1: 25kgx10 set2: 30kgx7
Lunges: set1: 4's x7 set2: 4's x7
Leg Press: set 1: 90x7 set2: 100x7
DB Press: set 1: 12's x7 set2: 14's x 7
Side Lat: set1: 6's x7 set 2: 8's x7
Reverse DB: set 1: 6's x7

M 16

Note on weeks 5-8:

Week 5+6 is going to be the most intense of the total with regard to training. I plan on eating very big and of course clean in these 2 weeks.

Week 7+8 will be a mini cut to finish off. Training will remain solid, but the diet will have cuts in carbs, and most likely an increase in protein and fats but im unsure of a good ratio to aim for, can anyone give advice on this? Muscle loss in these two weeks are my biggest concerns.

M 16