captfit

All righty a quick info abt my meal today :- Meal 1 1 Scoop On Protein + 300ml Milk + 1 Apple Meal 2 Carrot + Soy soup + Olive Oil ( around 45gms Protein ) Meal 3 Kidney Beans + Rice Meal 4 1 Scoop ON + 500ml Milk + 20 Almonds Meal 5 Indian Bread ( Roti ) + Spinach + Cottage Cheese ( Palak PAneer if any one tried it in any Indian restaurants ) Total should be around 150gms Protein , 90gms Fat , 250gms carbs @MF - yes i started with creatine yesterday . doing with 4 teaspoons for first 5 days will lower it after it .

You have some great lifts mate ! way to go . Vegan Olympia sounds interesting all the best for it .

Do share some pics with us with all the beach and rain . Hey with all the beach talks i'l share some pictures with you guys , i went to Goa last month around 26th , its the best place with beaches here in India and always full of tourists specially from Europe . Check out some pics : -

14/01/13 WEEK 13 WORKOUT #29 B SQUATS 10xBar ATG 8x37kgs 5x47kgs 3x62kgs 3x72kgs 3x5x77 kgs OHP 10xBar 10x25 kgs 5x35 kgs 3x5x45 kgs PB DEADLIFT 5x34 kgs 5x54 kgs 3x90 kgs 1x5x107 kgs New PB I almost fell like i kinda passed out on that last set . It was very taxing on the body and i may just repeat the same weight once more to make sure i am not pushing my luck too much and working out in a controlled manner . For diet i have been planning to increase my protein intake upto 150-160 gms / day . also i plan on doing some HIIT ( Short Sprints with jog in between ) twice a week to burn some fat off as i better stay in shape rather than get too bulky . I will upload my diet tonight .

Ah mate no worries i am always open to questions , always good to use this forum not just as a means of learning about weight lifting but about each other as well , right Mr Green

12/01/13 WEEK 12 WORKOUT #28 A SQUATS 10xBar ATG 8x37kgs 5x57kgs 5x67kgs 3x5x74.5 kgs Bench Press 12xBar 10x37kgs 5x 47 kgs 3x5x62 kgs PB PENDLAY ROWS 5x47kgs 3X5x57 kgs

http://www.youtube.com/watch?v=znCdjsKR4U8&feature=youtu.be DEADLIFT VIDEO FROM LAST WEEK's WORKOUT DEADLIFT - 97KGS http://www.youtube.com/watch?v=lAV2TiIeyHQ&feature=youtu.be DEADLIFT FROM YESTERDAY's WORKOUT DEADLIFT - 102 I put this up few posts back but seems like it gt way to backtracked . Can you guys do a quick form check specially on the 102kg one . Again sorry for the poor quality phone cam sucks .

I am a Lacto-vegetarian . I do use Milk and milk products in my diet but nothing else . Well here in India cooking is okay , the food is highly oil based although we do include lot of lentils and vegetables but its mainly cooked in Oil . Steamed and Sauted doesn't work that much . More so average Indian Diet is a High Carb Low Protein diet with the use of loads of White Flour , Potatoes and White Rice .

Good mate , Decline Bench its been a while i have done it . Maybe i should pull in a couple of sets during my next Bench Day . Enjoy the weekend .

One question mate , as your workout just had Bench Press so just wanted to know is it like one Body Part per Day ??

Don't ask England won again And well i love cooking , i was in Canada for over one year for my Pilot's training and it was very difficult to get good vegan food outside and well it was expensive as well so eventually i learnt cooking and now i always try and make my meals whenever i can .

Amazing that you can do CHIN Ups so well i can barely pull 2 .

i am here at home in Delhi right now mate , just tried my hand at this Carrot - Lentil soup , about to eat it hope it doesnt mess my stomach. Will give you the recipe if it works out . Was watching the cricket game between India - England .

Its been a while i uploaded any progress pictures so just putting up few today , i started Stronglifts almost 3 months ago and tomorrow will complete 12 weeks but only around 28 workouts instead of 36 because of busy work schedule . Just to keep everyone updated , i am switching onto 3x5 from now as the workouts were getting very long . The following is my Progress in last 3 months in terms of strength . BENCH PRESS - 27KGS > 60KGS BARBELL ROWS - 27KGS > 57KGS SQUATS - 27KGS > 79KGS OHP - 27KGS > 45KGS DEADLIFT - 57KGS > 102KGS I have still not been able to get the desired gains in the front , my chest still lags and that's one disappointment .

sorry for the poor quality . My cellphone cam sucks

http://www.youtube.com/watch?v=znCdjsKR4U8&feature=youtu.be DEADLIFT VIDEO FROM LAST WEEK's WORKOUT DEADLIFT - 97KGS http://www.youtube.com/watch?v=lAV2TiIeyHQ&feature=youtu.be DEADLIFT FROM YESTERDAY's WORKOUT DEADLIFT - 102

All the percentage stuff sounds complicated but seems like if i can have a look your sheet i will get a better idea . Good luck with it do it well do it right ! I may just switch over to it once i am done here .

10/01/13 WEEK 12 WORKOUT #27 B SQUATS I did my first DeLoad today , wasn't able to break the 79 kg barrier so reduced 10% and did the working weight of 72kgs today . 10xBar ATG 8x37kgs 5x57kgs 5x67kgs 3x5x72kgs OHP 10xBar 10x25kgs 5x30kgs 5x35kgs 3x4/4/5x45 kgs PB DEADLIFT 5x57kgs 5x77kgs 2x87kgs 1x5x102 kgs New PB Felt really good to touch the 100kg DeadLift mark ! Got some pictures and a video done , will upload it soon .

@MF thanks for the info that's just exactly the info i needed i'l kick it up from Monday . Will keep around 4 doses upto 7-8 days and around 5-7gms per day after that . And for Protein will do take 1 post workout and maybe throw in another dose in evening and stick with 1 on Non Workout Days .

SWITCHING TO 3X5 FROM NOW ON . I KNOW STRONGLIFTS SUGGEST WAITING FOR 2 DELOADS BUT THE WORKOUTS ARE GETTING LOOONG SO I HAVE DECIDED TO SWITCH NOW .

Hahaha i Deadlifted more than you today So what exactly is the 5/3/1 aproach mate ? You go down in working reps with each set ?

Man stiff back is a bitch , go get some massage in the local massage parlor or something might just help . Recover Soon !

All the best with Madcow mate .

Shittiest workout ever , went to gym just on a cup of coffee barely finished my 3rd Set of Bench Press when my body kinda gave up , i wonder now was this because of empty stomach or what but felt really bad . Just gave up in between instead of pushing without any strength . I plan on eating like crazy today and get back to gym tomorrow morning hopefully it works out better. I have ordered some protein and creatine from ON , hopefully should get them by weekend and start with it from Monday . Any tips on how to go about using them to maximize the result from the supplements ? This is my first time so some guidance will really help . Cheers

That Pizza looks delicious and congrats on getting featured in the mag . Cheers P.S - I sent you a P.M did you get it ?