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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Tue Oct 29, 2013 11:13 am 
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Batman
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I saw you posted that you weren't putting any weight on, do you think it may have something to do with your training? I don't really know much a out crossfit but it seems to be very high cardio. Do a few months on a powerlifting programme dude you'll love it ;) would recommend 5/3/1! Hope everything's cool your end bud

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Tue Oct 29, 2013 11:31 am 
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It could be, but when I wasn't doing Crossfit I put on a lot of fat, I went up to around 20% body fat. I think I still need more food during the day, I think I'm getting around 2500 cals at the moment on training days.

Other than that everything is cool cheers!

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Nov 07, 2013 4:44 am 
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Sent you an FB request man hope that's cool?
How's your training going dude?

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Nov 07, 2013 4:46 am 
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Yeah of course.

I've not managed to get to the gym for two weeks now! It's really pissing me off actually. Hopefully I'll be able to get a stronglifts session in on Saturday morning, but I have a gig in Corby in the afternoon so I'm not sure there will be time. Once I move back into my own house, when I have a bathroom again, I'll be able to get back to the regular sessions.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Nov 07, 2013 4:51 am 
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Cool! 'Liked' your band too bud!
Sick! Stronglifts is great man! Eh at least you're still having fun out on the road ;) enjoy Corby dude!

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Nov 07, 2013 4:59 am 
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Thanks buddy.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Nov 14, 2013 5:19 am 
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Still struggling to get to the gym, but hopefully should be back in my own house next week and so can get back on the horse.
I've been reading a lot of Kelly Starrett's Becoming a Supple Leopard book, and really want to get some mobility work into my regime as I think this might be the key to my squat form problems, which in turn is stopping me from progressing with the weight. Does anyone else have a good mobility program?

Also, I need to find another 500 calories per day from somewhere....

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Wed Nov 20, 2013 5:08 am 
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Still haven't been able to move back home, and so haven't made a crossfit class for coming up to 4 weeks!! Instead, I've been spending at least 20 minutes per night, over the past 4 nights, on mobility work. I've never ever stretched properly, and spend most of my time sitting at a desk, so I think every joint and muscle has less range of motion than it should. I have trouble even getting into the start position for a lot of the stretches in the "becoming a supple leopard" book, let alone actually putting any of the movements into practise.
I've realised that my main issues are tight adductors and hip flexors, so I've been working hard on these with the couch stretch, and also something that resembles yoga's lotus position, not that I can fully get into it yet. I've been seeing a noticable improvement every evening, and so hopefully next time I squat I'll be able to keep my torso upright and my knees out with more ease than I have been able to previously.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Mon Dec 02, 2013 10:48 am 
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Finally managed to get back to the gym last week for two sessions. I'm going to try my very best to get there for at least 4 sessions per week for the foreseeable future.

I'm still remaining steady in my weight too, at around 67kg, far too light for someone my height, 5'11". Calories are still only around the 2000 per day mark though, so I can see where this needs to increase, I just wish there was a more convenient way of doing it. I'm sick of making 3 smoothies per day, and I'm thinking of looking into doing something like a 1000 calories brutal breakfast that I can take to work. Any tips?

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Mon Dec 02, 2013 11:24 am 
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AndiMorris wrote:
Finally managed to get back to the gym last week for two sessions. I'm going to try my very best to get there for at least 4 sessions per week for the foreseeable future.

I'm still remaining steady in my weight too, at around 67kg, far too light for someone my height, 5'11". Calories are still only around the 2000 per day mark though, so I can see where this needs to increase, I just wish there was a more convenient way of doing it. I'm sick of making 3 smoothies per day, and I'm thinking of looking into doing something like a 1000 calories brutal breakfast that I can take to work. Any tips?

Nice one dude! Must feel great to get back into training!

For the calorie situation, I may have some help.
I'm not sure Wales has them but if you do then go to Holland & Barrett's, they have vegan pastries, sausage rolls, burritos etc. also they have sieten, tofu,, flapjacks you name it! If there aren't any in Wales then find a store when you're touring and stock up :)
Take a smoothie to work dude, with a couple of scoops of protein powder/juice/creatine, you can't really go wrong with breakfast biscuits too! (Check they're vegan obviously)

Anyways hope I've helped mate haha

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Mon Dec 02, 2013 11:31 am 
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Yeah we have them, I get my peanut butter and flaxseed from there, I'll have a look what they have that I can grab for work snacks next time I go in.

I usually take two smoothies to work, one green ish one, with spinach, banana, mixed fruit flaxseed and protein powder, and the other one is oats, almond milk, protein powder and peanut butter.

Cheers for the advice.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Mon Dec 02, 2013 2:29 pm 
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AndiMorris wrote:
Finally managed to get back to the gym last week for two sessions. I'm going to try my very best to get there for at least 4 sessions per week for the foreseeable future.

I'm still remaining steady in my weight too, at around 67kg, far too light for someone my height, 5'11". Calories are still only around the 2000 per day mark though, so I can see where this needs to increase, I just wish there was a more convenient way of doing it. I'm sick of making 3 smoothies per day, and I'm thinking of looking into doing something like a 1000 calories brutal breakfast that I can take to work. Any tips?



hey Andi, maybenot worked out the calories in my breakfast smoothie in my journal, but im sure if you wanted more you could add in a little sugar, more peanut butter, another banana, another scoop of protein or even all 4........it tastes better than it sounds. i used to make peanut butter flapjacks too which are handy for carrying around. just mix oats, peanut butter and protein powder together, spread out on a baking tray and sprinkle a little brown sugar on top, bake till they look edible, and thats it. beans i find are a good bulking food also, as they dont contain peanut butter :lol: and are fairly clean, just have 2 tins instead of one etc.......

mike

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Mon Dec 02, 2013 2:37 pm 
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Great stuff, thanks guys. I'll give this a go. I think I'd get less annoyed with making the shakes every day if I was to just make them in bulk. Perhaps if I get enough containers to last me the week, and I prepare them all at once on a Sunday afternoon it would be less tedious.

I'm going to spend some time looking at things on myfitnesspal in the coming days. I don't want to get back into the habit of logging everything I eat on there, but as long as I know I'm getting something like 2500 good calories on rest days, and 3000 on training days I'll eat least start to see some gains. I just need to stick at it!

What do people do as a recovery style shake? I've been using the Thrive lemon-lime recipe, and although it's delicious, it's a little bit of a pain to make up every night. I'm tempted to just go with a scoop of protein powder and 500ml of chocolate soy milk or something.

What protein powders do you both use too? Seeing as you're also UK based?

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Mon Dec 02, 2013 3:01 pm 
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for the post workout shake, protein and simple carbs is the way, so the chocolate soy milk and protein would be just the ticket, or a scoop of unflavoured protein in fruit juice etc............if you have cravings for sweet things, after a heavy workout is the best time. i use myprotein.co.uk unflavoured soy protein for eveything good stuff and not too expensive :D

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Mon Dec 02, 2013 3:16 pm 
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Nice, ok thanks. I tend to try and avoid soy, so I have the vegan blend, also from myprotein. I'll get some soy milk though and do that instead of my other shake, and give that a good go.

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