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SXE Weakling to SXE Beast (Hopefully)


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My name is Daniel. Vegan for about 7 months now.

Mainly training for MMA but with some vanity measures thrown in.

Into Hardcore Punk and metal. Used to play bass in a band but now am bandless.

 

Currently I am doing a 3 days a week routine. Need advice on diet though.

 

Day 1: Lower Body S&C

Day 2: Rest

Day 3: Rest

Day 4: Upper Body S&C

Day 5: Rest

Day 6: "Vanity" Day

Day 7: Rest

 

Strength and Conditioning days are planned out by Brendan Chaplin, coach to a few Rugby clubs. These are purely for my MMA

Vanity days are there for what ever I feel is lacking aesthetic wise. Chest at the minute. Need to look good when I'm playing on stage.

 

In the last 11 months I've dropped from a fat 200lbs to 172lbs. Still got a slight gut and a small chest though. Never lifted weights before so don't expect massive numbers.

 

My main problem is with nutrition. I've been eating well enough to lose weight but now need to pack it on for muscle growth.

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23rd November 2011

 

Workout

 

Front Squats 4x8 35kg

Barbell rollout 4x10 10kg

Chins machine 4x8 with -45kg

Goblet squats 4x10 18kg

Incline press 4x8 20kg

Lateral lunge 4x8

Cable single arm press 4x8 10, 12, 12, 10kg

Back extensions 4x15

 

Meals

 

06:15 Breakfast

Oats, banana

 

10:00 Pre Workout

Protein and Creatine shake

 

12:30 Post Workout

Protein and Creatine shake

 

13:00 Lunch

Tomato and basil pasta, side of mushrooms

 

16:00 Snack

Beans on wholemeal toast. Nakd Bar

 

19:00 Dinner

Two homemade chickpea and black bean burgers. Nakd bar. One orange.

 

22:00 Snack

Protein shake with soy milk. Creatine shake with water.

 

 

Today felt a decent day. With the exception of one burger falling apart then both work out and meals were decent. All I need is a playlist for my workou.

Hatebreed yes, The Smiths no

Edited by Daniel Mellor
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24th November

 

No exercise today except lifting deliveries at work.

 

Meals

 

10:00 Breakfast

Oats

 

12:00 Snack

Nakd Bar, Protein and Creatine with orange juice

 

14:00 Lunch

Curried bean burger

 

17:00 Snack

Nakd bar, Creatine

 

19:30 Dinner

Bean burger, salad

 

23:00 Snack

Protein with Soy milk. Creatine with water

 

Not much variety with food. Need to take more to work. Not done my shopping yet this week so using whatever I have in.

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25th November

 

Rest day two

 

Meals

 

8:30 Breakfast

Protein and creatine shake with Oats added

 

11:00 Snack

Orange juice

 

13:00 Shake

Creatine

 

14:30 Lunch

Bean burger

 

19:00 Dinner

Finally did my shopping.

Soy burritos (Extra Jalapeños), side of mixed vegetables.

 

22:00 Snack

Protein and creatine

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26th November

 

Gym day. Looking forward to it. Seems ages between sessions

 

Workout

 

Split Squat 4x8 30kg

Front/side Raises 4x8 8kg total

Deadlift 4x8 35kg

Planks

Barbell rows 4x8 25kg

Leg raises. 4 sets

Single row 4x8 16kg

Push ups 2x12

 

Meals

 

25th November

 

Rest day two

 

Meals

 

9:30 Breakfast

Protein and creatine shake with Oats added

 

12:00 Snack

Wholemeal bread, hummus, celery, carrot sticks and salsa

 

13:00 Shake

Creatine

 

14:30 Lunch

Burrito

 

17:30 Pre-workout

Protein and creatine

 

19:30 Post-workout

Protein and creatine

 

20:00 Dinner

Soy burrito, side of mixed vegetables.

 

22:00 Snack

Crackers with soy spread

 

 

Last day of creatine loading tomorrow. You don't know how thankful I am haha

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Make sure that you arent in a deficit/ low carbs if you are taking creatine, as creatine relies on you to take in a feasible amount of carbs in order to work and function properly. If you are cutting your carbs while taking creatine, then any creatine taken will be wasted, essentially.

 

My problem after years of over eating is now I'm under eating.

I'm making the most of the portion sizes though

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