veggiesasquatch

Just noticed you're in the uk, snap;) I dont'/never have or will be a macro counter. I'll use myfitnesspal app on my iphone once in a while just to see what I'm actually taking in but not much changes. I Just listen to what my body tells me & i know (usually) how much food I'm going to need. I have the odd day where I'm not hungry much & days where every 1hr 30mins I'm ready to eat. It just boils down to what the goal is... Don't let the number counting of food become the main thing in the training. I wouldn't let a meal plan dictate when I eat. If I'm hungry I eat, simple. The keys just making sure it's quality foods. I did my bulk just by getting in at least 200g of protein a day & as many carbs as I could stomach each time I ate, On a day off lifting I'D just tapper off carbs during the day

O I couldn't tell you mate as it was at a local vegetarian restaurant, I just asked for it spicey. Hope you have a great weekend, Arnold weekend. Go Poundstone! I hope he does well although realistically I think he will finish 2nd or 3rd. I would have to back Savickas for the win. I'll be backing Terry Holland & loz Was hopin to be tagging along where laurence shahlei trains with a mate of mine this wkend but don't think it's happening now:( plus he's at the Arnold obviously.... Have a good one matey, deload weeks done...bring it on haha ps have you ever read Dinosaur Training?

That's looks well tasty! What spice did you add to the beans? Also what beans did you use?

Beast top set man...that's like 220kg+ 1rm nice

If I were to name tonights workout i'd of gone with "I'm not here to bro'down" Thurs-1st-march cycle 2 weeks 4 deload (3x5) The work on my main lift & programmed assistance were so light. I basically completed all my lifts in 20 mins including assistance. By the time I'd loaded the next weight on bench & incline I had gotten back under the bar. Assistance followed much the same (all deloaded) , grabbed a db for rows & just cracked on when I grabbed the next weight. Light lat pull downs & dips with hammer curls. All very light in 3x10 then a quick blast on treadmill Bench: 37.5kg 47.5kg 55kg Assistance: Incline bench (programmed assistance 3x5) 35kg 42.5kg 50kg Dumbbell rows, lat pulls, dips & hammer curls. The deload week is doing it job, I'm buzzing for the next cycle... Listened to so ol'school Immolation during this session...

Converge <3 Don't let the choice of assistance become all consuming, use the first cycle & try a template each week. Then stick to your choice for at least 3 cycles so you can see progression. Use the assistance for that template (or use similar ones from the section where he shows the best assistance movements) but don't add anything that's not there. I know at least two people who did the usual thing & "tweaked" the programm. The assistance actually hinderd the main lift.

The problem with eating the same set meals each day is you'll soon become bored with them. I personally don't bother with macros, I know what works for me. If you're going to be counting meal numbers though I'd recommend making up either various meal recipes & writing the numbers so you can put together meal plans or having menu templates where again you know the value. Eg: you'd have a column for when you'd usually eat: breakfast, snacks, lunches, dinners ect & pick from the pool of recipes , or having complete set menus

Congrats on the weight gain

I've fallen out of touch now. Use to be a huge villa fan Will keep up with your blog, nice numbers.

Good blog to read keep it up! Norwich city fan?

Are you vegan or vegetarian? As most whey proteins are vegetarian, obviously if you were vegan then you wouldn't use it. I tired a vegan diet for a month, using hemp & soy powders. I liked the natural taste of the hemp (also strawberry) but the texture was horrible. The soy powder was simply revolting... Shame you guys don't have myprotein there. Such a great company

If it's a slow progression for strength you want then Wendler's 5/3/1 is all you need....

Wasn't much of a hangover, more being up till late & then not getting much sleep. I did go straight edge for a while but a glass of wine with nice food is great. I'm Not a beer drinker never have been.

Wasn't much of a hangover, more being up till late & then not getting much sleep. I did go straight edge for a while but a glass of wine with nice food is great. I'm Not a beer drinker never have been.

Up early on a day off as I have a delivery coming (re stock of my supps) Easy session again, making up for yesterday as was my other half's birthday. Diet wasn't great either but doesn't hurt now & then. Wed-28th-feb cycle 2 week 4 Deload (3x5) Dead lift: 47.5kg 60kg 70kg Assistance: Front squats (programmed assistance 3x5) 30kg 37.5kg 45kg 2x10 reverse hypers 2x10 GHR ab circuit, hanging leg raises, leg raises, side bends, cable crunch...easy deload

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I don't bother to cycle creatine, though I'll have a break off all supps next week as I'm on holiday I just take it indefinitely & know a lot of people doing the same.

Check your email

Is it me or is it a requirement to be a tool bag to train with crossfit?

I'm sure you would have to eat considerable amounts of tofu for it to have any negative effect on the body/mind. Not something I would be overly concerned with Worry over the amount of soy you may or may not eat....

I'm currently still debating between BBB and the David Tate templates as I can see how either would be extremely beneficial for me at this stage in my training. BBB would definitely help with growth and perfecting form; Tate would allow me to target my weak areas a bit more directly. Though, that makes me lean toward running BBB for the first few cycles and then switching it up once I've set up an even more solid foundation after a few months. Tomorrow will be week 11 of PHAT and the following "final" week will be when I test my maxes in the manner you suggested - do a four day split only doing the "big" lifts and going balls to the wall on those and taking the next week as a light deload to prepare myself for the new program. And I definitely agree with you about having a program that makes sense, i.e. each lift and exercise serves a purpose. If I've learned anything from PHAT it's that, while I love the volume, a lot of it is unnecessary. If I were focusing on being a bodybuilder, ever lift is important but, for example, the called for 6 sets of calf raises isn't really helping out my squat, you know? It's been a good learning experience, though, and I don't regret seeing it all the way through whatsoever. Are you reading the 1st or 2nd edition? As the 2nd has a lot more templates... The Tate template is good but take my advice & do not pyramid the sets (light to heavy)...I did this & by the 3rd assistance I was beat. To much again....I'm using the programmed assistance from second edition which is a lot like the Tate one but has a loadable (barbell work) assistance...You then hit the whole upper body (lats, Mid back, triceps & biceps) Twice a week but its light(ish) work and in 3 sets of 10 reps...Lower days I do deads with front squats & Squats with good mornings...GHR & reverse hypers on lower days to. Heres how I work it: After the big lift & programmed assistance on upper body days on a Monday I do chins ups with various grips for lats & a cable row for mid back. Then when it's Thursday I'll do a type of lat pull down but then dumbbell rows. I think having a harder day for each back part works well for me, two lots of chins & free weight rowing twice a week would prob mean I'd of not recovered in time. Dead lift day i do 3x10 GHR & Hypers, Squats just 5x10 GHR as part of the warm up/assistance. Like all assistance though after the loadable assistance don't think to much about it (besides the chins) if you were to go this route. 5/3/1 triumvirate is also a great template if you go with 4 days a week:)

Glucosamine is sourced from the exoskeletons of crustaceans and other arthropods but there are veggie/vegan versions

Yes I'm fully aware of that...

Thank god this is a deload week. After a night out saturday then working last night I was dragging deck big time. Glad I just "sacked up" to get into the gym. If this was a usual week I'd of definitely of slept first. Loads of stretching today, Nice easy deload week.....hit required numbers only Mon-2th-Feb Cycle 2 week 4 3x5 Military press: 20kg 25kg 27.5kg Assistance: Close grip bench (programmed assistance 3x5) 32.5kg 40kg 47.5kg Chins with various grips 3x10 Cable row, tricep push downs & cable curls, All really light.

It firstly depends on where you are, training wise. If you're only just starting out or are a beginner then diet comes first, that needs to be the main thing. Secondly, Do not get lost in the advertising of this & that supplement. Obviously A protein supp is handy & convenient but food will always out do them & any supp for that matter. If you are at intermediate level creatine is a good thing to get into your system. Glucosamine is a great supp to help in joint support, I'd suggest this highly. This is what I use atm: Whey protein, L-Glutamine, Glucosamine, Multi vit, Iron supp, Creatine & bcaa.