Approved Log Road to my first cycle LOG

[Allupfromhere]

@Allupfromhere you trying to lean out still? clarify the goals mans but diet interesting

Trying to recomp with weight loss being the bigger priority. At the start the fella I was working with crunched my intake down to 1500 cals a day with high protein, and we added food each week at the times where I found myself most hungry. As long as I was still genuinely hungry and the weight was coming down each week we would adjust and add more. Only slight increases though around 100cals or so. I’m limited when I can eat with work as we have set breaks, so whatever break I found myself most hungry at that week is where we would adjust. Once a particular break has been added to enough he would change that into a full meal at similar calories then we would continue moving forward. His aim, just for transparency, was he wanted to increase my metabolism and get my body used to burning food and not just storing the majority of it.

Im at the adolescent stages of my journey so I had just put my full trust in him and I am genuinely happy with the results of my time working with him. He told me to continue with this approach until the weight had stopped dropping and I couldn’t add any more food without an increase in weight. Being mindful that everything was on point my exact daily calorie was stable, sleep was stable and work wasn’t out of the ordinary more strenuous.
At that stage to make a decision to start a “cut” and begin to either lower calories slightly each week or increase expenditure with fasted cardio. He felt at this stage of my journey I should aim at lean bulking at this stage because the more muscle I could develop, in a newbie gains period, that would only benefit me when it was time to truely cut down.

Very keen to see you opinion on this approach and how, if I was a blank canvas for you with a complete body transformation as a goal, you would recommend me approach this.

To keep my starting point in context my job is very active, commercial construction, and before making the decision to change my life I was a very big drinker. Not a drunk but definitely a big drinker in most eyes, just came with the nature of the industry.

Appreciate you taking the time to discuss if you have it cheers Eddie!

 

[RoySimpson]

Hey guys getting this log going again after stepping away for a while. Reason for stepping away was as I had mentioned in the beginning I had been working with a coach and I wanted to see my 12 weeks with him through exactly how he was setting it out for me. I do want to make a point and mention that all the information and advice I had received on here didn’t go unnoticed or un appreciated as I am grateful for it all. I just wanted to stick to a single plan and see it through so I can see its effectiveness to me personally and gain that knowledge moving forward, just wanted to give it a proper chance without a second influence at that stage.

Started at 101.6kg at 33%ish body fat and currently 87.4kg 12 weeks later. Unsure of bf% as I haven’t had a current scan.

Now I’m steering my own ship and using what I have currently learnt and what I will get the opportunity to learn on the forum.

Diet currently at close to 2500cal daily.
Macros 40/40/20 P/C/F

3am wake up
First thing every morning is water, pink Himalayan salt and a squeeze of lemon juice.



3:30am a scoop of pre workout and maltodextrin then hit the gym for a shoulder session.

10mins of incline treadmill to get some heat in the body

Seated reverse peck deck flys
3 warm up sets

15@48
10@52
5@58

Working sets
10@64kg
7@64kg #failure

Single arm Cable lateral raises

15@9kg
12@9kg - 1RIR
12@9#



Db shoulder press

w/u 10@15kg
Acclimation set [email protected]
Still felt easy enough so went 3reps and 20kg and also felt good so went up again

Working sets
11@25kg
9@25kg#


Single cable rear del

[email protected] 3second negative
[email protected]
[email protected]#



Drop set db lateral raises

10-7-5-2.5kg every weight to true failure
4min rest
Repeat
4min rest
Repeat

Shoulders had checked out by this stage lol.

Added some decline sit-ups, 5 sets as many as I could each time.

Left only a shell of what I was walking in but definitely felt accomplished lol.

Food today (still eat very similar day to day for easy structure and macro management);

Breakfast:

40g rolled oats
Scoop of wpi
Mango 50g
Pineapple 50g
Blueberries 50g
Honey 10g
Yopro yogurt.

Second meal of the day:
60g (dry weight) jasmine rice
200g extra lean mince - 95% lean 5% fat
1 raw carrot

Lunch:

Chicken wrap -
200g chicken breast
Mission lite wrap
Leafy green salads
Onion, cucumber
Low cal aioli 15g
Apple

Afternoon snack:
1 scoop wpi
1 can of Sirena tuna lite
Kiwi

Dinner:

200g carb lite potato
200g extra lean mince
100g broccoli

I’m now pre prepping dinner so I can take to work and eat it earlier on the way home at 5:30 otherwise sometimes I wouldn’t eat until after 7:30.

Day done, bed at 8.

View attachment 60773View attachment 60774View attachment 60775

@Allupfromhere welcome back bro! Stay on the grind!

 

[Masonic Bodybuilder]

Great progress man. You should be proud! The first change I would make is to eliminate the maltodextrin. No one needs pure sugar.

 

[Eddie Haskell]

Trying to recomp with weight loss being the bigger priority. At the start the fella I was working with crunched my intake down to 1500 cals a day with high protein, and we added food each week at the times where I found myself most hungry. As long as I was still genuinely hungry and the weight was coming down each week we would adjust and add more. Only slight increases though around 100cals or so. I’m limited when I can eat with work as we have set breaks, so whatever break I found myself most hungry at that week is where we would adjust. Once a particular break has been added to enough he would change that into a full meal at similar calories then we would continue moving forward. His aim, just for transparency, was he wanted to increase my metabolism and get my body used to burning food and not just storing the majority of it.

Im at the adolescent stages of my journey so I had just put my full trust in him and I am genuinely happy with the results of my time working with him. He told me to continue with this approach until the weight had stopped dropping and I couldn’t add any more food without an increase in weight. Being mindful that everything was on point my exact daily calorie was stable, sleep was stable and work wasn’t out of the ordinary more strenuous.
At that stage to make a decision to start a “cut” and begin to either lower calories slightly each week or increase expenditure with fasted cardio. He felt at this stage of my journey I should aim at lean bulking at this stage because the more muscle I could develop, in a newbie gains period, that would only benefit me when it was time to truely cut down.

Very keen to see you opinion on this approach and how, if I was a blank canvas for you with a complete body transformation as a goal, you would recommend me approach this.

To keep my starting point in context my job is very active, commercial construction, and before making the decision to change my life I was a very big drinker. Not a drunk but definitely a big drinker in most eyes, just came with the nature of the industry.

Appreciate you taking the time to discuss if you have it cheers Eddie!

@Allupfromhere i understand man but if you want to cut and lean out you need to cut the carbs, almost 300 grams of carbs is bodybuilder level, with you I suggest you cut under 150 grams of carbs and a bit higher fat
lower carbs easier to cut with

 

[Allupfromhere]

Great progress man. You should be proud! The first change I would make is to eliminate the maltodextrin. No one needs pure sugar.

Thanks mate appreciate it! Yeah that’s an easy fix, ill cut it out as of today.

@Allupfromhere i understand man but if you want to cut and lean out you need to cut the carbs, almost 300 grams of carbs is bodybuilder level, with you I suggest you cut under 150 grams of carbs and a bit higher fat
lower carbs easier to cut with

I’m hearing you mate thanks for the advice!
I’ll swap and move somethings around to get the carbs at 150 or under and make up the calories with more fats. I’ll post what I come up with for you to have a look and see what you think. Happy for any suggestions and advice though! Could swap the Apple and kiwi out and add some avocado to my lunch meal for the day and could also swap the breakfast smoothie for an omelette of some kind maybe? I think it may have been you previously suggesting to swap the kiwi for the avocado originally. Thanks again mate!

 

[Allupfromhere]

Todays workout chest;

Hammer strength chest press
Warm up sets
15@50kg
10@50
5@70

Working sets
10@90 1rir
7@95kg# failure >5kg

Incline db press
6@30s #
5@30s #

Decline hammer strength
8@80kg#
7@80kg#

Db pec flys
[email protected] #
[email protected] #

Bonus round I add to this day just so I can hit shoulders multiple times in a week

Lateral raises drop set
10-7.5-5-2.5 all to failure 3 sets

Standing Calf raisers
15@115kg
10@125
9@135
7@145

Working out a new macro spilt too, adjusting the carb and fats % I’ll post up when I’m done

 

[ballin2504]

Love the meal prep pics

 

[Npcclassicphysique champ]

Thanks mate appreciate it! Yeah that’s an easy fix, ill cut it out as of today.


I’m hearing you mate thanks for the advice!
I’ll swap and move somethings around to get the carbs at 150 or under and make up the calories with more fats. I’ll post what I come up with for you to have a look and see what you think. Happy for any suggestions and advice though! Could swap the Apple and kiwi out and add some avocado to my lunch meal for the day and could also swap the breakfast smoothie for an omelette of some kind maybe? I think it may have been you previously suggesting to swap the kiwi for the avocado originally. Thanks again mate!

@Allupfromhere you can swap the apple and kiwi for avocado for sure
and eggs are perfect instead of drinking something
lets make the changes

 

[Npcclassicphysique champ]

Todays workout chest;

Hammer strength chest press
Warm up sets
15@50kg
10@50
5@70

Working sets
10@90 1rir
7@95kg# failure >5kg

Incline db press
6@30s #
5@30s #

Decline hammer strength
8@80kg#
7@80kg#

Db pec flys
[email protected] #
[email protected] #

Bonus round I add to this day just so I can hit shoulders multiple times in a week

Lateral raises drop set
10-7.5-5-2.5 all to failure 3 sets

Standing Calf raisers
15@115kg
10@125
9@135
7@145

Working out a new macro spilt too, adjusting the carb and fats % I’ll post up when I’m done

@Allupfromhere training is good but missing cardio, how much did you do?
waiting on the new macros as well

 

[Allupfromhere]

@Allupfromhere training is good but missing cardio, how much did you do?
waiting on the new macros as well

The only cardio I have been doing until now was at the start of my workout to warm up. I haven’t needed to do cardio for fat loss just yet as the weight had been steadily coming down without it and I average around 15k steps a day at work. I am how ever adding 30mins every day post workout and an hour of liss on my rest day purely for cardiovascular health.

Ok todays food

Wake up:
Water, pink Himalayan salt and a squeeze of lemon.

Breakfast;
4 eggs
Capsicum
Onion
Zucchini
baby spinach
Mushrooms
2g ghee

Total cals 375
Protein - 28.9
Carbs - 15.8
Fats - 22.4

Second meal
200g extra lean mince
60g dry weighed white rice Jasmin

Total cals 447
Protein - 47
Carbs - 42.2
Fats - 10.6

Lunch:
Slow cooked pulled mexican chicken (homemade)
40g dry weighed white rice
Half an avocado

Total cals 518
Protein - 50.9
Carbs - 44.1
Fats - 29.2

Afternoon snack:
Whey protein shake
Can of yellowfin tuna
28g almonds

Total cals 393
Protein - 48.8
Carbs - 10.1
Fats - 18.3

Dinner

200g eye fillet steak
2g ghee
200g carb lite potatoes
broccoli
Asparagus

Total cals 347
Protein - 41.6
Carbs - 26.2
Fats - 11.7

Total calories for the day - 2228
Protein - 217
Carbs - 138
Fats - 92

P/C/F % 40/25/35

Is this heading down a better path? Thanks everyone for there input and help really do appreciate it. Honestly feels like I got a team in my corner still.

 

[Allupfromhere]

Todays session - Back

Standard 10 mins incline treadmill warmup

First up Lat pulldown

warm ups
10@50kg
10@54
8@54
6@64

Working sets
10@68kg
8@73#



Rack pull
10@60kg
10@80
5@100
5@130
4@150#

Man I wanted to get 5 on the last set so bad but even in a life or death situation I didn’t have another rep left in me



Straight arm pulldown
[email protected]
9@28#
[email protected]#



Chest supported row
10@115kg
8@115#


Shrugs
10@120kg
10@160
8@200#

Reverse peck deck flys
10@47kg
10@54
8@54#
6@54#

Fuck I loved this workout today just felt completely connected the entire time.

Needed rest day tomorrow haha.

 

[Allupfromhere]

Big morning in the kitchen today swapping around a few things for the week. Keen to see how I feel and where my weight is at in a weeks time.

 

[Allupfromhere]

Some picture updates this morning, current weight 87.1kg not sure of bf% interested to see your thoughts on where I might be currently. Until tomorrows episode, thanks fam good night.

 

[UncleJack]

Awesome stuff man, training looks solid especially not leaving any in the tank!
And the meal prepping! Love how structured it is!

 

[Allupfromhere]

Cheers brother!

 

[Npcclassicphysique champ]

The only cardio I have been doing until now was at the start of my workout to warm up. I haven’t needed to do cardio for fat loss just yet as the weight had been steadily coming down without it and I average around 15k steps a day at work. I am how ever adding 30mins every day post workout and an hour of liss on my rest day purely for cardiovascular health.

Ok todays food

Wake up:
Water, pink Himalayan salt and a squeeze of lemon.

Breakfast;
4 eggs
Capsicum
Onion
Zucchini
baby spinach
Mushrooms
2g ghee

Total cals 375
Protein - 28.9
Carbs - 15.8
Fats - 22.4

Second meal
200g extra lean mince
60g dry weighed white rice Jasmin

Total cals 447
Protein - 47
Carbs - 42.2
Fats - 10.6

Lunch:
Slow cooked pulled mexican chicken (homemade)
40g dry weighed white rice
Half an avocado

Total cals 518
Protein - 50.9
Carbs - 44.1
Fats - 29.2

Afternoon snack:
Whey protein shake
Can of yellowfin tuna
28g almonds

Total cals 393
Protein - 48.8
Carbs - 10.1
Fats - 18.3

Dinner

200g eye fillet steak
2g ghee
200g carb lite potatoes
broccoli
Asparagus

Total cals 347
Protein - 41.6
Carbs - 26.2
Fats - 11.7

Total calories for the day - 2228
Protein - 217
Carbs - 138
Fats - 92

P/C/F % 40/25/35

Is this heading down a better path? Thanks everyone for there input and help really do appreciate it. Honestly feels like I got a team in my corner still.

@Allupfromhere steps are normal, but we are looking for actual cardio, and weight coming down you're not always sure which kind. Light 10min warm up cardio and 30ming closer would be beneficial for you, considering you're cutting.

Your ratios are good, clean macros but if you swap almonds for walnuts, its a much better omega 3 mix.

Todays session - Back

Standard 10 mins incline treadmill warmup

First up Lat pulldown

warm ups
10@50kg
10@54
8@54
6@64

Working sets
10@68kg
8@73#



Rack pull
10@60kg
10@80
5@100
5@130
4@150#

Man I wanted to get 5 on the last set so bad but even in a life or death situation I didn’t have another rep left in me



Straight arm pulldown
[email protected]
9@28#
[email protected]#



Chest supported row
10@115kg
8@115#


Shrugs
10@120kg
10@160
8@200#

Reverse peck deck flys
10@47kg
10@54
8@54#
6@54#

Fuck I loved this workout today just felt completely connected the entire time.

Needed rest day tomorrow haha.

you probably got super pumped but chest supported row? how did you do it

 

[Allupfromhere]

Light 10min warm up cardio and 30ming closer would be beneficial for you, considering you're cutting

Awesome I’ll implement this immediately!

Your ratios are good, clean macros but if you swap almonds for walnuts, its a much better omega 3 mix.

Easy done also mate.

you probably got super pumped but chest supported row? how did you do it

Sorry I should have called it seated chest supported row, it’s a hammer strength machine we have at the gym. Starting to wonder if it’s even called that now lol I’ll take a photo tomorrow.

Any other changes to make right now that you would suggest or do we get this going for the next fortnight and see what happens? Thanks heaps brother!

 

[Npcclassicphysique champ]

Awesome I’ll implement this immediately!



Easy done also mate.



Sorry I should have called it seated chest supported row, it’s a hammer strength machine we have at the gym. Starting to wonder if it’s even called that now lol I’ll take a photo tomorrow.

Any other changes to make right now that you would suggest or do we get this going for the next fortnight and see what happens? Thanks heaps brother!

@Allupfromhere waiting on machine pic first and we'll go from there

on the changes, I would discuss your diet more before training changes, training much easier to modify than meal prep

 

[Allupfromhere]

@Allupfromhere waiting on machine pic first and we'll go from there

My apologies mate it’s called an iso-lateral row machine.

 

[Allupfromhere]

Arms today at 3:30am

10mins incline treadmill to warm up

As always Tricep push down to start with.
3 building warm up sets
Working sets
10@77kg
8@77#

Alternating db curls
Warm ups
10x5kgs
8x10
6x12.5

Working sets
1st
14@15ks
Had more in the tank then last week, was able to get 2 extra reps out each arm.

2nd
7@15 #faliure
First set definitely took its toll.

Skull crushers
15@35kg 1rir
12@35
9@35#

Preacher curls
5@30kg
Elbows felt really good this week at that weight so I bumped it up another 5kegs

8@35kg#
6@35kg#

Single arm cable tricep extension
10@10kg
8@10#
7@10#



Cable curls
[email protected] 2rir
8@@13.5#
[email protected]#
Arm basically stopped working after this last rep.



Half hour on the elliptical to close up in the workout.