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Everything posted by Nicholas_Weir

  1. Im back, with pictures: Pre bed eats: The curry paste I use to spread onto the tofu: http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/377033_2918908930948_1207523818_33297062_1961827885_n.jpg A new peanut butter I am testing out tonight: http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/388386_2918908250931_1207523818_33297061_2059723066_n.jpg http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/401792_2918909450961_1207523818_33297063_1288395183_n.jpg http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/381690_2918909770969_1207523818_33297064_1877379010_n.jpg And here is the finished product: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/386495_2918910010975_1207523818_33297065_973286651_n.jpg I also had this (I had to fill in my macros for the day somehow : http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc7/384668_2918905930873_1207523818_33297057_193466951_n.jpg http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/378606_2918906570889_1207523818_33297058_536886833_n.jpg http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc7/406851_2918906850896_1207523818_33297059_1264663953_n.jpg http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/384066_2918907130903_1207523818_33297060_1677290110_n.jpg Still managed to hit 230 grams of prottein today which is fairly good imo.
  2. Oh and if you are wondering, still no Skyrim, I will have to wait until after Christmas now.
  3. Hahaha! Sweet progress man, you are definately one of the people on this forum who are inspiring me. Keep up the great progress!
  4. Today: Back & Shoulders Hypertrophy Day Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 Rack Chins BW x 10 BW x 8 BW x 8 Seated Cable Rows 50kg x 12 55kg x 10 60kg x 8 (5kg improvement) Dumbbell Rows with body against an incline bench 20kg's x 13 (2.5kg improvement(each dumbbell). 1 rep improvement also) 20kg's x 13 (1 rep improvement) Close Grip Pulldowns 45kg x 15 45kg x 20 (5 rep improvement) Seated Dumbbell Presses 20kg's x 8 (2.5kg improvement(each dumbbell)) 20kg's x 8 20kg's x 8 Upright Rows 25kg's x 12 (I lowered the weight to improve form) 25kg's x 15 (improved by 3 reps) Side Lateral Raises w/Dumbbells or Cables 4kg's x 15 5kg's x 15 (1 rep improvement) 5kg's x 14 (2 rep improvement) Suprisingly I did some cardio today: 10 mins of HIIT on a stationary bike, while watching 'Cheers' (a classic), on the bikes LCD screen. the HIIT was in 30 second intervals (30 seconds super slow, 30 seconds super fast etc. etc.) Highlight of the day: All of my DB Press sets are with 20kg's now, yay! Goal for DB shoulder Press, by the end of this 12 week routine: 25kg or 27.5kg dumbbells. Weight has stopped at 71kg, I may need to up my cals from 3600-3700 to 4000 cals and see how I go with that. Bf % estimate right now would have to be around 11%. I should probably upload some progress pics (before and after) at the half way mark of this routine, which will be in about a week or so. Sorry, no food pics today, I may post one later but that's it
  5. Yeah, it is great with sunwarrior (I used the vanilla one). As for the Protein pancake recipe, I am in the process of making one!
  6. PHAT is one of the most intense, in my opinion, routines out there. So draining but so satisfying. I'm running a combination of PHAT and StrongLifts 5x5 as I recomp and even that is pretty taxing. Food pictures are A+ and so are the lifts. Keep at it! Thanks!
  7. Yeah, I was thinking of making them right now for breakfast. However, I have never made them before.
  8. Intermittent fasting DOES. I see your posts around here a lot. Why don't you take a gander at some fellow forum members here who have achieved results? viewtopic.php?f=6&t=19399&hilit=fasting My apologies, for not being clearer, I meant, fasting and nnot consuming necessary nutrients does not lead to muscle gain, I do however agree with you that IF achieves results,
  9. The idea behind IF is that when you fast it increases your bodies ability and capacity to synthesize protein, thus unlike a person who consumes food every 3 hours with a digestiibility rate of about 40g protein, a person practicing Intermittent Fasting will be able to Synthesize near to 150g protein in the one sitting. Meanwhile, since your body is fassting, it uses up the bodies fat stores throughout the day for energy, so essentially, you sshould be burning fat and building muscle simultaneously, which is usually near impossible to achieve.
  10. Today: Lower Body Power Day Squats 80kg x 5 (3 rep improvement) 90kg x 5 100kg x 3 (10kg improvement) Hack Squats 110kg x 10 (20kg improvement) 120kg x 6 (10kg improvement) Leg Extensions 60kg (stacked) x 10 60kg (stacked) x 10 (10kg improvement) Stiff Legged Deadlifts 100kg x 10 (20kg improvement) 100kg x 10 (2 rep improvement) 120kg x 7 (20kg improvemens and a 1 rep improvement also) Leg Curls 60kg x 8 (5kg improvement) 65kg x 6 (this is the machine stacked) (5kg improvement) Standing Calf Raises 60kg x 10 (15kg improvement) 60kg x 8 (10kg improvement) 60kg x 10 Seated/Leg Press Calf Raises 140kg x 6 (20kg improvement) 150kg x 8 (10kg improvement) Side notes / highlights of todays workout: I finally broke into the 3 digit squats (100kg, yay! Still a long way to go though). I finally stacked the leg curl machine and the leg extension machine at one of the gyms I go to. On another note, with the standing calf raises, I use dumbbells as we have no calf raise machine (i.e. 60kg is 2x30kg dumbbells above). The problem I have hit is that I can go heavier but cannot grip the increase in weight, therefore I will have to stay at that weight uon that exercise until I invest in some straps. As for the stiff legged deadlifts, I am happy with my current progress. I don't hace thee gripping problem with these for some reason, which is good, although I am not sure how heavy I should go to on stiff legged deadlifts. What's your opinion? Here are some eats from today: Breakfast: Vegan Voodoo, so named thanks to Vegansludge: http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/387398_2905891685525_1207523818_33290300_1589374592_n.jpg Pre workout: Mexican Chilli Beans with some baby peas and Barbecue sauce (love that stuff, despite it being bad for you): http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/373823_2907925936380_1207523818_33290969_301614304_n.jpg Pre Bed Meal: I call this one: The Vegan King Toasted Sandwich (my own little(well big) creation): Macros for it are: 624 calories, 54g protein, 21g fat, 51g carbs and 10g fibre: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/383013_2907926616397_1207523818_33290970_1232236575_n.jpg It was this yummy (photo taken 1 minute after making the damn thing: http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/384616_2907928336440_1207523818_33290973_6542854_n.jpg These were also part of my Pre Bed Meal: 2 Toasted Peanut Butter and Jam sandwiches (100% fruit jam, and 100% peanuts peanut butter). One was with crunchy peanut butter, the other was with smooth and they both had apricot jam. The macros for these were: 1,057 calories, 55g protein, 41g fat, 89 carbs and 21g fibre: http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/387975_2907927296414_1207523818_33290971_823369164_n.jpg So the calories rounded off for my pre bed meal were: 1681 calories, 109g protein, 62g fat, 140g carbs, and 31g fibre. Hey, you gotta eat big to get big! Daily totals for today were still quite low, despite this big a$$ meal: Totals: 3,328 calories, 240g protein, 90g fat, 346g carbs, 82g fibre & 4,981mg sodium. (I know what you are thinking, way too much sodium, normally I get 2500mg a day, however I compensated today by increasing my water intake to 5.5 litres today and consumed a few bananas (potassium)
  11. Ah cool, you have a tumblr, I am in the process of making my own!
  12. Yeah, me too! I mean like, I didn't just create this thread because i liked the look of the title! Lol.
  13. Let me share with you one of my favourite breakfasts, which i have almost religiously now every morning: Protein Custard Oats. Ingredients: For the Protein Custard: One 40g scoop of soy protein isolate, vanilla flavoured 500ml (16oz ice cold water) 100ml of lite soy milk a few drops of vanilla extract pinch of cinnamon For the oats: 100g (measured dry) of rolled oats 500ml (16oz ice cold water) One banana (sliced) a sprinkle of cinnamon 10g of ground golden flaxseed Directions: Cook the oats in the water until ready. Meanwhile, measure out the protein into a shakerwith 500ml of water, 100ml lite soy milk, cinnamon and the vanilla extract. Shake for 30-60 seconds. When oats are ready serve them in a bowl and slice the banana over the top sprinkle it with some cinnamon and the ground golden flaxseed. Lastly, pour the protein custard over the oats, grab a spoon and enjoy! Macros of meal: Calories: 686 Protein: 55 Fat: 13 Carbs: 83 Fibre: 17 Sodium: 512 P.S. If you want less carbs, simply exclude the banana to make the macros: Calories: 600 Protein: 54 Fat: 13 Carbs: 64 Fibre: 15 Sodium: 512 Here is a pic of the finished product: http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/387398_2905891685525_1207523818_33290300_1589374592_n.jpg
  14. Today: Upper Body Power Day: Bent Over/Pendlay Rows 65kg x 5 65kg x 5 70kg x 5 (improved by 1 rep) Pullups/Pulldowns 55kg x 10 (improved by 2 reps) 60kg x 9 Rack Chins BW x 6 (wtf happened here!) BW x 6 Flat Dumbbell Presses 27.5kg's x 4 (2.5kg improvement on each dumbbell; 5kg improvement) 27.5kg's x 5 27.5kg's x 5 (improved by 2 reps) Weighted Dips/Dips BW x 10 (no chain again) BW x 10 Seated Dumbbell Shoulder Press 20kg's x 6 17.5kg's x 8 17.5kg's x 8 (improved by 2 reps) Cambered Bar Curls 30kg x 10 30kg x 10 30kg x 8 Skull Crushers 20kg x 10 25kg x 7 (improved by 1 rep) 20kg x 9 Not too happy with today, as the rack chins went down by 2 reps, may have something to do with the 1500cal deficit from yesterday. Anyway, here are some eats from today: Breakfast from today (Weet-Bix with protein shake poured over and a banana): http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc7/378750_2901647499423_1207523818_33288397_850626828_n.jpg Other half of my shake: http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/393566_2901648179440_1207523818_33288399_1391410296_n.jpg Post workout today(Banana and cinnamon oatmeal with vanilla soy protein shake poured over it): http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/391077_2901647779430_1207523818_33288398_1081846369_n.jpg Dinner from last night, forgot to post yesterday (Green/Brown lentils with BBQ sauce and greens): http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/389415_2901647099413_1207523818_33288396_1460459029_n.jpg Dinner from tonight: Turkish style chickpeas and lentils with vegetables and you guessed it: barbecue sauce: http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/390905_2901649619476_1207523818_33288401_906008916_n.jpg
  15. Just realised, I haven't subbed to your log. Subbed now!
  16. I recently changed macros from: 55/20/25 (C/P/F) To: 60/20/20 (C/P/F)
  17. Haha, nice! That's what I will call it in my training/food log for now on, whenever I eat it.
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