klaatu21 Posted December 10, 2012 Share Posted December 10, 2012 (edited) in the past 5ish months Ive been stripping the fat to get to a good foundation level. today was day 1 of building my self back up the proper way, Ive done the gym thing twice before but never got anywhere through being distracted by the razzle dazzle of the likes of isolation moves and supplements. this time is different, im just eating clean and often and starting strong-lifts 5x5. squats20kgbench20kgbent over row30kg was all pretty easy as expected but i was mainly concentrating on form, really stoked to get back there on Wednesday. Edited December 12, 2012 by klaatu21 Link to comment Share on other sites More sharing options...
klaatu21 Posted December 10, 2012 Author Share Posted December 10, 2012 ill post monthly pictures mainly for my own needs Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 10, 2012 Share Posted December 10, 2012 Hey! Glad you had a good session bud, I know the feeling I'm bursting for wednesdays training ahhaGood to see pics dude! Itll be good to look back on these months from now Link to comment Share on other sites More sharing options...
mrbear666 Posted December 10, 2012 Share Posted December 10, 2012 like the tattoos mate! good luck with the training! Link to comment Share on other sites More sharing options...
klaatu21 Posted December 10, 2012 Author Share Posted December 10, 2012 Cheers guys, if I can channel all this positivity into muscle I'll be sorted in no time Link to comment Share on other sites More sharing options...
klaatu21 Posted December 12, 2012 Author Share Posted December 12, 2012 12/12/12day two of strong lifts 5x5 squats22.5kgoverhead press20kgdeadlifts40kg squats are still super easy, dead lifts were fun too, i can see im going to struggle with overheads soon but thats expected. ive worked out my nutrition too, at the minute its an average of 2700 cals, 20% protein, 60% carbs and 20% fat, 143g protein, id rather err on the side of caution and eat more if im not gaining enough rather than ruin all the fat loss ive done just for a little extra muscle. Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 12, 2012 Share Posted December 12, 2012 Good luck in your journey, already looks like you are off to a solid start. Look forward to seeing how you progress ~ you're absolutely correct in thinking you should be focusing on the basic big compound movements. Think of the isolation movements as the icing on the cake part, makes things more complete but not essential. Link to comment Share on other sites More sharing options...
klaatu21 Posted December 12, 2012 Author Share Posted December 12, 2012 thanks man Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 12, 2012 Share Posted December 12, 2012 Hey man! Glad today went well, let me guess, you're already stoked for friday? Link to comment Share on other sites More sharing options...
klaatu21 Posted December 12, 2012 Author Share Posted December 12, 2012 fuck yeah man, now that ive got pbs to beat, regardless of how small haha Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 12, 2012 Share Posted December 12, 2012 Good!! Kill it man ps put channel 5 on! Major inspiration (worlds strongest man is on) Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 12, 2012 Share Posted December 12, 2012 fuck yeah man, now that ive got pbs to beat, regardless of how small haha Link to comment Share on other sites More sharing options...
klaatu21 Posted December 12, 2012 Author Share Posted December 12, 2012 bollocks missed it, the mrs is round anyway so i dont have control of whats on, or anything else for that matter haha Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 12, 2012 Share Posted December 12, 2012 Haha well its on for 10 more minutes! My gf is out at the moment so I'm free!! Haha Link to comment Share on other sites More sharing options...
klaatu21 Posted December 12, 2012 Author Share Posted December 12, 2012 enjoy the quiet whilst it lasts Link to comment Share on other sites More sharing options...
klaatu21 Posted December 14, 2012 Author Share Posted December 14, 2012 14/12/12day three of strong lifts 5x5 squats25kgbench22.5kgbarbell row32.5kg totally nailed squats and benches, cant wait until they start getting tricky. barbell rows were a bit tougher but i still managed them, i think my form may be off slightly Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 14, 2012 Share Posted December 14, 2012 Happy friday bud! Its gonna be a long weekend eh? If your unsure on form then it would be good to post a video so everyone on the site can critique and give pointers Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 14, 2012 Share Posted December 14, 2012 Videos are great, you'll get some useful feedback as well as having a visual tool to be able to see what you are doing right and wrong. Later on as your strength progresses, you can use videos to identify things like weak points and biomechanical issues. Hope you have a great weekend MF. Link to comment Share on other sites More sharing options...
klaatu21 Posted December 14, 2012 Author Share Posted December 14, 2012 the misses is out on her works christmas doo so im having a night in with you tube, i was getting a slight twinge in my lower back on the rows too, is that normal? hell yeah majorly long weekend, i only get one week end of a month from work, cant even get on the bike cos itll be pissing it down with gale force winds, might see if i can get a game of squash in, i hate being lazy Link to comment Share on other sites More sharing options...
klaatu21 Posted December 17, 2012 Author Share Posted December 17, 2012 17/12/12day two of strong lifts 5x5 squats27.5kgoverhead press22.5kgdeadlifts45kg squats are getting slightly taxing now, but still plenty of room to progress, oh presses are a little harder but my lower body is way way stronger than my upper body but no failed reps, deads were piece of cake, really wish i could do more often. Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 17, 2012 Share Posted December 17, 2012 Deadlifts are all about consistency rather than simply doing them more. I'll get round to answering your PM later tonight, cheers MF. Link to comment Share on other sites More sharing options...
klaatu21 Posted December 18, 2012 Author Share Posted December 18, 2012 oh im in no rush , i just enjoy them so much, and love the fact that i get strange looks from all the meat heads because they dont know what the fuck im doing Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 18, 2012 Share Posted December 18, 2012 I thought I'd also post this up in here as I figured some other people reading this might get something from what I have written... How far will do you think you will be cycling in training on average? How far is the charity ride? IMO it's not just a case of trying to eat 1,000 cals and hoping for the best. You really need to make sure that you are eating consistently every hour during the ride and also you are eating a little more than normal afterwards (high protein + moderate-high carbs). Have you tried using gels? Those things are great, liquid food. Double check obviously whether the brand is vegan but normally they'll give you between 100-150cals so I used to get through a couple every hour when I was cycling and a sports electrolyte drink as well (better than water when you are exercising for an hour or longer). Then you can look at convenient, high energy food, bananas are great as are small food items such as the odd cookie here and there I use a sports specific cookie, you probably can't get them where you are but you might be able to get something similar... http://www.powercookies.com/uploaded/thumbnails/db_file_img_8_160xauto.jpg http://www.powercookies.com/products/ Caffeine can be useful towards the end of the ride, I wouldn't use it at the start or middle for two reasons, 1) it's a diuretic, so apart from making you need to pee it will slightly dehydrate you 2) you'll get a drop off effect as the caffeine wears off, not what you want through a ride. As soon as you're back home and off your bike get a protein shake into with some carbs (fruit is great) and then a proper meal about an hour or so afterwards. I'd keep the calories a little higher than normal for the remainder of the day as your metabolism and HR will be raised while your body adapts and recovers from the session; this can be anywhere from a couple of hours through to 12hrs depending on both the individual and the intensity/duration of the workout. Hope some of this helps, chur chur MF. Link to comment Share on other sites More sharing options...
klaatu21 Posted December 18, 2012 Author Share Posted December 18, 2012 When I said 1000 calories it was just an example, I was trying to work out that if for example I'm consuming X amount of calories to build lean muscle and I burn 1000 calories on a cycle, is it as simple as eating an extra 1000 after. I'm not sure how much training I'll be doing. I'll hopefully be out cycling as often as as long as I can, purely for the fun of it. But the actual charity ride is approximately 874 miles so I'm aiming for around 10 days. As far as I know for fuel I'll be using lots of bananas and dates, tortillas and peanut butter, still not looked into gels much and still looking into other options, gonna do some experiments when I'm out training. Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 19, 2012 Share Posted December 19, 2012 Damn, that's going to be 10 long days in the saddle. Hopefulyl you have a good appetite and don't have to force yourself to eat? A really basic guideline is that if you're dropping your weight from your cycling you probably aren't eating enough (assuming your fluids are on point). Link to comment Share on other sites More sharing options...
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