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Nicholas_Weir

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Everything posted by Nicholas_Weir

  1. Usually, I just make meals, daily food up as I go along. Gives more of a variation and is less boring. Yeah, count everything. I do, just to be more accurate; because the more accurate you are, the less fat you will gain.
  2. Yesterday: Back & Shoulders Hypertrophy Day Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max 50kg x 3 (5kg improvement on last week) 50kg x 3 (5kg improvement on last week) 50kg x 3 (5kg improvement on last week) 50kg x 3 (5kg improvement on last week) 50kg x 3 (5kg improvement on last week) 50kg x 3 (5kg improvement on last week) Rack Chins BW x 10 BW x 8 BW x 8 Seated Cable Rows 50kg x 12 (5kg improvement on last week) 55kg x 10 (5kg improvement on last week) 55kg x 10 (10kg improvement on last week) Dumbbell Rows with body against an incline bench 17.5kg's x 12 20kg's x 12 (5kg improvement on last week; 2.5kg improvement on each dumbbell) Close Grip Pulldowns 45kg x 15 (4.5kg improvement) 45kg x 15 (4.5kg improvement) Seated Dumbbell Presses 17.5kg's x 12 (1 rep improvement on last week) 20kg's x 9 I AM SO PROUD OF THIS!!! (2.5kg improvement on each dumbbell: total improvement of 5kg) 20kg's x 8 (2.5kg improvement on each dumbbell: total improvement of 5kg) The last rep my arms began to give out. Next weeks goal: not let this happen. Upright Rows 30kg x 12 25kg x 12 I had to drop the weight by 5kg, because my shoulders were knackered from the 20kg dumbbells on the shoulder press. Side Lateral Raises w/Dumbbells or Cables 4kg's x 15 (3 rep improvement) 5kg's x 14 (2 rep improvement) 5kg's x 12 Today: Lower Body Hypertrophy Day Squats (Speed Work) 65-70% of normal 3-5 rep max 60kg x 3 60kg x 3 60kg x 3 60kg x 3 60kg x 3 60kg x 3 Hack Squats 120kg x 10 (20kg improvement on last week) 130kg x 12 (20kg improvement on last week) 130kg x 10 (10kg improvement on last week) Leg Presses 100kg x 15 (10kg & 3 erp improvement on last week) 120kg x 15 (10kg improvement on last week) Leg Extensions 45kg x 15 (4.5kg improvement on last week) 45kg x 15 (4.5kg improvement on last week) 45kg x 15 (4.5kg improvement on last week) Romanian Deadlifts 100kg x 12 (20kg improvement on last week) 120kg x 8 It felt so good (20kg improvement on last week) 100kg x 8 (20kg improvement on last week) Leg Curls (Lying) 50kg x 15 (5kg improvement on last week) 55kg x 15 (5.5kg improvement on last week) Leg Curls (Seated) 45kg x 20 (4.5kg improvement on last week) 50kg x 16 (5.5kg improvement and 1 rep improvement also, on last week) Standing Calf Raises 45kg x 10 (5kg improvement on last week) 55kg x 10 (5kg improvement on last week) 55kg x 12 (5kg improvement on last week) 45kg x 15 (a guy stole the 27.5kg dumbbells from me, so I had to lower the weight ) Leg Press Calf Raises 90kg x 20 (10kg improvement on last week) 110kg x 15 (20kg improvement on last week) 110kg x 15 (10kg improvement on last week)
  3. Everything in Nicholas's posts is spot on. Though, I'd give it 2-3 weeks just because it'll take a little while for the body (and mind) to adjust between high fat or high carb; also don't forget to try out cycling (high-carb/low fat on lift days; lower-carb/higher fat on non-lift days) because that does wonders for some people, too. Good note! 2-3 weeks would be much better than my reccommended 1 week.
  4. Since you are below the equator, do you spread it counterclockwise? Just teasing. Do people cook with this stuff or is it just for spreading? I admit to a lack of knowledge. Baby Herc Marmite and Vegemite are both used as a spread just like peanut butter is. I wouldn't imagine it would taste too good cooking with it though. It can be done however, as I have a friend who made puff pastries with vegemite inside of them.
  5. I am an Aussie, so I will clear it up briefly. Marmite is a sandwich spread similar to vegemite, being that it is savoury and extremely salty. They are both very low in calories per serving; around 10 calories. Vegemite is known as the "Aussie Spread" and consists of essentially salt and yeast. I grew up with vegemite and can say it tastes great on toast with some sunflower butter, however use it sparingly as it has a few hundred milligrams of sodium per serve. Marmite is the English version of vegemite. Both contain B-vitamins (Thiamin, Riboflavin, Niacin, Folic Acid, Vitamin B12). What varies between them essentially, are the levels of sodium and sugar.
  6. If you click 'Change Your Fitness Goals' you will see 2 options: a guided setup and a custom setup In the guided setup you cant change your macronutrient ratios, however, in the custom set up you can. Personally I have a: 55/20/25 split (c/p/f) or a: 60/20/20 split (c/p/f) I can't really give you much advice on the best macro split as everyone varies greatly, some work better on higher fat, lower carbs; others work better with a higher carbs, lower fat diet. My advice with macros: Experiment week by week until you find the best one suited for you.
  7. Well to work out your calories needed for lean mass gains, multiply 3212 calories by 15-20% and add that value to the 3212 calories. (in the instance below we are multiplying by 20%, you can do fifteen though if you want slower and slightly cleaner gains) So: 3212 x 0.2 = 642.4 calories 3212 +642.4 = 3854.4 calories (Below is with 15%) 3212 x 0.15 = 481.8 calories 3212 + 481.8 = 3693.8 calories Conclusion, eat between 3693.8 calories and 3854.4 calories per day for lean muscle gains. Note: In most cases 500 is a pretty accurate variable to go by, however the method above is prefferred among more people.
  8. This is what I use: http://www.myfitnesspal.com/ Fast, effective, and if you have trouble, just google how to use it and you will be fine And here is a link to calculate your total daily energy expenditure quickly, note: it is the most accurate one i have found so far, besides calculating it manually: http://nutritiondata.self.com/tools/calories-burned Best of luck, and if you have any questions feel free to ask.
  9. I always recommend counting calories. Why? Because people either over- or -under-estimate their intake (usually the opposite of what they're trying to accomplish) and, therefore, end up spinning their wheels trying to accomplish their goals. Just because you think you're eating over your maintenance doesn't mean you are - to see real progress and changes, you have to track your calories/macros and be consistent with your diet, training, and counting. +2
  10. 7% is photoshoot model level, it requires a lot of dedication and hard work to maintain that level of bf%, not to mention it takes quite a bit of work to reach that level in the first place. (8, 9, 10% , yeah it is possible and easy to maintain for many).
  11. http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc7/384658_2861692780580_1207523818_33275003_1626902027_n.jpg My Pre bed meal tonight (IIFYM). 1674 cals, 80 grams protein, 69 grams of fat, 166 grams of carbs. Consists of 3 PB and J sandwiches on Soy and Linseed Bread (natty pb, and 100% fruit spread), 2 pieces of sprouted rye bread also with pb and jam. Oh, and I almost forgot to mention, I also drank a pint of low fat soy milk and have a hot cocoa.
  12. Nice. (no homo) I can definately see some fat loss! Keep up the good work!
  13. It is also common to be cold if you are in a calorie deficit. When I used to be in one, quite a while back, I used to be shaking a lot. Now I never really get cold, as i am eating a slight surplus of calories.
  14. How are your gains? are you gaining muscle mass, fat? If you are gaining then it is fine, if you arent, then bump it up 100-200 cal a day and moniter how your body responds. There is no set amount od calories for any given height, weight ratio (there can be a guideline but not a near exact value). It is not rocket science; for if it were, half of the bodybuilders in the world wouldn't have been able to gain the muscle they did! However, in saying that, start at 3000 and see how it goes.
  15. http://img.photobucket.com/albums/v479/buggernaut/start-believing-in-troll-threads.jpg
  16. You know I slowed down the descent a lot more on my DB bench this cycle and I always keep them tight to me (similar to close grip benching). Both of them seem to be going well, while my normal bench is sucking. Prob because I didn't do normal grip benching on Friday for a few weeks and I don't really do any chest work. My normal bench was at it's strongest when I was going heavy twice a week just for one heavy triple or set of 5. But then again I was packing on quite a few KG's bodyweight at the time. The shoulder's more offputting than it is affecting my strength. Got a weekend of recovery ahead, see how it is on Monday. Interesting, I will have to give that close grip pressing a go. Best of luck with your shoulder recovery!
  17. That is some strong DB benching chewy, especially considering that your shoulders have been bothering you to say the least!
  18. Today: Lower Body Power Day Squats 80kg x 5 90kg x 5 (10kg improvement from last week) 90kg x 5 (1 rep improvement from last week) Hack Squats on Leg Press Machine 90kg x 10 (10kg improvement from last week) 110kg x 10 (10kg improvement from last week) Leg Extensions 60kg x 10 (6kg improvement from last week) 50kg x 10 Stiff Legged Deadlifts 80kg x 10 (2 rep improvement from last week) 100kg x 8 (20kg improvement from last week) 100kg x 6 Leg Curls 55kg x 10 (10kg improvement from last week) 60kg x 10 (10.5kg improvement from last week, 2 rep improvement also) Standing Calf Raises (dumbbells combined weight) 45kg x 10 (5kg improvement from last week) 50kg x 10 (5kg improvement from last week) 60kg x 10 (10kg improvement from last week) Leg Press Calf Raises 120kg x 10 (20kg improvement from last week) 140kg x 10 (20kg improvement from last week) I was ecstatic with todays progress, it was a great workout in my opinion.
  19. Hey everyone, how are you going? I have started this thread so we can all post our current calories and macros, as well as whether you are either: Bulking Cutting Recomposing or maintaining. Here I will start: Calories: 3500-4000 calories Macros: (200-225g protein, 450-550g carbs, 100g fat) My current Motive: Bulking
  20. 3 oreo cookies, 1 or 2 scoops of vanilla soy protein isolate (for an unhealthy one). or 1 scoop of protein powder in ice cold water (Boring, but tastes really nice. You can even pour it over your porridge in the morning instread of soy milk for a high protein low carb alternative).
  21. Just curious, why is soy bad? I have been thinking off buying some, but if there is a logical reason not to I wont.
  22. Tuesday 5th December: Chest & Arms Hypertrophy Day Flat Dumbbell Press (Speed Work) 65-70% normal 3-5 rep max 20kg's x 3 20kg's x 3 20kg's x 3 20kg's x 3 20kg's x 3 20kg's x 3 Incline Dumbbell Press 20kg's x 12 22.5kg's x 8 22.5kg's x 8 Hammer Strength Chest Press 40kg x 15 45kg x 12 40kg x 12 Incline Cable Flys 35kg x 20 40kg x 15 Cambered Bar Preacher Curls 25kg x 12 25kg x 8 25kg x 8 Dumbbell Concentration Curls 8's x 12 7's x 12 Spider Curls bracing upper body against an incline bench 15kg x 20 15kg x 20 Seated Tricep Extension with cambered bar 15kg x 15 20kg x 10 20kg x 8 Cable Pressdowns with a rope attachment 30kg x 12 20kg x 15 Cable Kickbacks 5kg's x 20 5kg's x 20 Not my best workout, I had to go to the movies to see 'Immortals 3D' so i lowered some of the weights toward the end and upped the intensity and speed so I could get home and dressed on time. Today (Thursday 7th December) Upper Body Power Day Bent Over/Pendlay Rows 65kg x 5 65kg x 5 70kg x 4 (5kg improvement from last week) Pullups/Pulldowns 55kg x 8 (10kg improvement from last week) 60kg x 10 (9.5kg improvement, 2 rep improvement also from last week) Rack Chins BW x 10 (4 rep improvement from last week) I will try and add weight next time; a 5kg plate, mabye. BW x 10 (4 rep improvement from last week) Flat Dumbbell Presses 25kg's x 5 ((2 x 2.5kg improvement) a 5kg improvement from last week) 27.5kg's x 5 ((2 x 5kg improvement) a 10kg improvement from last week) 27.5kg's x 3 ((2 x 2.5kg improvement) a 5kg improvement from last week) Weighted Dips/Dips BW x 10 (No chain so I had to suffice by upping the reps in the second set) BW x 10 (4 rep improvemment) Seated Dumbbell Shoulder Press 20kg's x 6 ((2 x 2.5kg improvement) a 5kg improvement from last week) 17.5kg's x 8 (3 rep improvement from last week) 17.5kg's x 6 Cambered Bar Curls 30kg x 10 30kg x 10 30kg x 8 (2 rep improvement from last week) (will probably try a 40kg cambered bar next time) Skull Crushers 20kg x 10 25kg x 6 (5kg improvement from last week) 20kg x 9 (3 rep improvemennt from last week) (25kg was a litttle too hard yeyt, so after one set of it I dropped back to 20kg) Today wasn't that bad, made some PR's, improved overall, however I believe I could've done better on the Shoulder presses and the skull crushers if I hadn't upped the intensity on Tuesday night; as I was sore from doing so). I didn't do anything besides train today so my total cals are pretty low here are todays totals i am aiming for: 3,144 211 102 326 62 1,605 (Cals, Protein, Fats, Carbs, Fiber, Sodium) although I may bump them up to these depending on how full I am after dinner: 3,312 225 103 354 62 1,610
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