contest prep 2013 - training/diet/pics

[mrbear666]

how is the hand doing pal? where did you cut it, across the palm? hope its warmer in germany than it is here in wales!

[Arvid Beck]

yeah! first training since my little injury, and the wound is fine! luckily it's at the side of the hand, not across the palm!

used the time off to start a new training plan today... full body workout of course!

have to get used to classical squats again, but it was alright...

my plan:

squats: 70kg x3 / 80kg x 3 / 90kg x 3 / 90kg x 3 / 90kg x 3 / 90kg x 3

romanian deadlift: 110kg x 10 / 110kg x 10

barbell bent over row: 50kg x 10 / 50kg x 10 / 50kg x 10

weighted bent over dips: bodyweight (90,6kg) + 30kg x 8 / bodyweight + 30kg x 7

seated dumbbell press: 20kg x 9 / 20kg x 6


as you can see my bodyweight went down from 96,4kg in the beginning to 90,6kg...



by the way mrbear666: temperature here lies between -5 and 0 degrees at the moment how about wales??

[Arvid Beck]

Off to vienna for a few days... will be difficult to stay on my diet caus i won't be able to cook or prepare anything on my own, but i'll try to keep up my low carb diet as good as possible...

[Arvid Beck]

Finally back home... tomorrow i'm gonna do my next workout.

I'm curious what my bodyweight will be in the morning...

[Arvid Beck]

nice! bodyweight down to 90kg!

for everyone who's interested: gonna post on my facebook page in german AND english! so all of you guys are welcome to follow me, even if you don't speak or understand german...

[mrbear666]

thats good going mate! how much do u wanna get down to........ 80ish? ive never really done a proper cut before, do you get weaker as you get lighter?


hope all is good

[Arvid Beck]

Actually everything works quite well at the moment... i think i have to lose at least ten more kg, probably more. Have to look what the mirror tells me...
If diet and training are in balance in combined in a senseful way, i'm still able to make some progress in my workouts, although carb and calorie intake are low. I think zhe main reasons why people have problems to keep up their training weights are 1. a negative mental attitude and 2. A far too high training volume (that includes weight training as well as cardio)...
If you think that you won't be able to lift the same weights as usually, you're quite likely not gonna make it!
corncerning volume: you can't expect your body to do the same amount of training with the same weights, if you don't give it the fuel it needs! If your calorie intake is low, and especially under a carb restriction, you just don't have the energy for a high volume training. A lot of guys even increase their volume during the preparation... that can't work in my eyes. That's why my volume is always low to moderate... even with my liw calorie/carb intake i can do good workouts and increase weights or repititions.
But everyone has to find his approach...

[mrbear666]

Actually everything works quite well at the moment... i think i have to lose at least ten more kg, probably more. Have to look what the mirror tells me...
If diet and training are in balance in combined in a senseful way, i'm still able to make some progress in my workouts, although carb and calorie intake are low. I think zhe main reasons why people have problems to keep up their training weights are 1. a negative mental attitude and 2. A far too high training volume (that includes weight training as well as cardio)...
If you think that you won't be able to lift the same weights as usually, you're quite likely not gonna make it!
corncerning volume: you can't expect your body to do the same amount of training with the same weights, if you don't give it the fuel it needs! If your calorie intake is low, and especially under a carb restriction, you just don't have the energy for a high volume training. A lot of guys even increase their volume during the preparation... that can't work in my eyes. That's why my volume is always low to moderate... even with my liw calorie/carb intake i can do good workouts and increase weights or repititions.
But everyone has to find his approach...

ah right i see mate, for some reason i didnt think of the volume decrease! strange how some people even up their volume during a cut, i would imagine you would burn muscle as well as fat that way! thanks for clearing that up!

[Mini Forklift Ⓥ]

Thanks for the Facebook like buddy, I'll do the same for you shortly

Hope you had a good weekend your week is going well MF.

[Arvid Beck]

Thanks! everything fine over here, how about u? Looking forward to my workout tonight!

[Mini Forklift Ⓥ]

Yeah, all good here too man. Was meant to be heavy DL night but wife got home too late. Put off until tomorrow but I'll take the extra day of rest lol.

[Arvid Beck]

Haha, i see! Wifey's fault! ;-P

Well, deadlift is a bloody exhausting exercise... i always look for an oxygen tent after each set... ^^

[Arvid Beck]

Okay guys, this is how it looks like after the first four weeks of dieting... still plenty of time left.

[mrbear666]

thats a huge improvemnt in 4 weeks mate! your arms are going to look crazy by the end!

[Arvid Beck]

Thanks mike! well, i hope my whole body looks crazy by the end! ;D

Diet and training are working pretty well at the moment... bodyweight down to 89,1kg this morning!