Approved Log Return to bodybuilding.... finally

[shawShanks]

Diet for the week coming will be as follows :
Bfast

- 125g bowl of steak with 3 whole eggs Scrambled with a teaspoon of butter
- Large flat white coffee

Snack 1

- 1 banana, 1 cup dried apricots

Smoko

- 250g chicken breast with 1 cup of rice and BBQ sauce
- 1 can of Coke

Snack 2

- 95g can Tuna with 1 cup of cottage cheese
- 1 glass full cream milk

Lunch

- 250g steak with potato bake topped with cheese, 1 cup broccoli
- 1 glass full cream milk

Snack 3

- 25g beef jerky
- 1 glass full cream milk

Post Workout ( within 15 mins )

- 1 Mars Bar
- 1 glass full cream milk

Dinner ( within 2 hrs of lifting )

- 250g chicken thighs with 3 baked potatoes topped with cheese and sour cream , 1 cup of broccoli and half cup of garden peas with butter and garlic
- Sparkling water

Dessert

- 150g Fruche yoghurt
- 1 banana

Snack 4

- 1 glass full cream milk
- 1 Vegemite sandwich on sour dough

It is going to be a bit boring eating the same things for the week, but for time restraint and ease of accomodating my wife's carnivore diet , it works for me just to add things rather than entire new dishes for myself and the kids. I'm also used to eating toward goals so the repetitive nature if week to week diets doesn't effect me as much as the Mrs

Good structure with plenty of protein and carbs in there. Only thing I’d tweak is a couple of your choices like the coke and mars bar will get the job done for quick sugars but try opting for cleaner options like cream of rice, honey or rice cakes with jam that’ll fuel recovery without the crash. Same with the dairy, that much full cream milk and cottage cheese can be rough on digestion for some guys. If your gut handles it, great, but if you notice bloating, maybe swap a few serves for whey isolate or lactose free. BBQ sauce and potato bake are fine in moderation, just keep an eye on the added fats and sugars. Small changes there could lean out the plan without losing flavour. Overall you’ve got the consistency and volume nailed which is 90% of the game.

 

[Dan30185]

Good structure with plenty of protein and carbs in there. Only thing I’d tweak is a couple of your choices like the coke and mars bar will get the job done for quick sugars but try opting for cleaner options like cream of rice, honey or rice cakes with jam that’ll fuel recovery without the crash. Same with the dairy, that much full cream milk and cottage cheese can be rough on digestion for some guys. If your gut handles it, great, but if you notice bloating, maybe swap a few serves for whey isolate or lactose free. BBQ sauce and potato bake are fine in moderation, just keep an eye on the added fats and sugars. Small changes there could lean out the plan without losing flavour. Overall you’ve got the consistency and volume nailed which is 90% of the game.

Cheers mate, you make good points there , the reason I get through a Mars post workout to shuttle a bit more insulin and glycogen uptake within that 15 min window of lifting, when depleted. I only drink the can of Coke every now and then, for next week that will go and sparkling water with a dash of lime will replace it, just something different to to wet the taste buds. I can eat alot of dairy and feel fine, so the milk is a good way of cheating a few extra calories to the intake . I have allowed myself to be a little dirty as I'm having to start again from baseline, but as I go through I will be tweaking this every two weeks , my next fortnight's diet im popping up this week . It will be a bit cleaner but still calorically dense

 

[darkHORSE]

I’ll be following along and keen to see how you progress

 

[Dan30185]

Session yesterday :

Leg Press - 3 sets of [email protected] mac
Squats - 3 sets of 8 @ 125kg bb
Stiff Leg Deadlifts - 3 sets of 10 @ 70kg bb
Standing Calf Raise - 3 sets of [email protected] bb
Lunges - 3 sets of 12@40kg bb mac
Leg Extension 1 set to neg. failure @35kg

Went well , did legs as I like to try and train legs on a day I use quads as injection site, as I find this just helps a little with any pip one may experience. I get it worse sometimes than others , its a me thing not really a source thing, Ozsteroids have been fantastic. Improved on this exact session last time in either weight or reps , so going the direction it needs to thus far

 

[Dan30185]

Next fortnight's diet from Monday will be as follows .

BREAKFAST

- Large flat white coffee
- Sizzle steak , egg and cheese toasty on sourdough

SNACK 1

- 95g can Tuna with half cup rice
- 1 glass full cream milk

SMOKO

- 2 cups of oatmeal with full cream milk with 2 banana and a teaspoon of honey
- Sparkling water with lime

SNACK 2

- 3 hard boiled eggs

LUNCH

- 350g of cooked salmon with 3 baked potatoes and 1 cup of garden peas and 1 carrot
- Iced tea

SNACK 3

- 3 pieces sourdough toast with peanut butter
- 1 glass full cream milk

SNACK 4 ( within 15mins of lifting )

- 3 Allen's snakes( not 3 packets or 3 servings)
- 1 serve WPI ( Vanilla, Bulk Nutrients )

DINNER ( within 2hrs of lifting)

- 400g of rump steak with mashed potatoes, 1 cup of broccoli and half cup of peas and corn and a peppercorn sauce ( home made )

DESSERT

- 1 cup of Greek yoghurt with half cup of mashed strawberries and half cup mashed blueberries topped with crushed pistachio nuts

SNACK 5

- Vegemite sandwich on sourdough
- 1 glass full cream milk

 

[keith432]

Next fortnight's diet from Monday will be as follows .

BREAKFAST

- Large flat white coffee
- Sizzle steak , egg and cheese toasty on sourdough

SNACK 1

- 95g can Tuna with half cup rice
- 1 glass full cream milk

SMOKO

- 2 cups of oatmeal with full cream milk with 2 banana and a teaspoon of honey
- Sparkling water with lime

SNACK 2

- 3 hard boiled eggs

LUNCH

- 350g of cooked salmon with 3 baked potatoes and 1 cup of garden peas and 1 carrot
- Iced tea

SNACK 3

- 3 pieces sourdough toast with peanut butter
- 1 glass full cream milk

SNACK 4 ( within 15mins of lifting )

- 3 Allen's snakes( not 3 packets or 3 servings)
- 1 serve WPI ( Vanilla, Bulk Nutrients )

DINNER ( within 2hrs of lifting)

- 400g of rump steak with mashed potatoes, 1 cup of broccoli and half cup of peas and corn and a peppercorn sauce ( home made )

DESSERT

- 1 cup of Greek yoghurt with half cup of mashed strawberries and half cup mashed blueberries topped with crushed pistachio nuts

SNACK 5

- Vegemite sandwich on sourdough
- 1 glass full cream milk

That’s a big boy bulk plan bro. Protein and carbs stacked

 

[Dan30185]

That’s a big boy bulk plan bro. Protein and carbs stacked

Yeah mate, trying to eat big without getting too loose

 

[Dan30185]

Today's session went as follows :

Incline Bench 3 sets of 8 @85kg bb
Flyes 3 sets of [email protected] db
Press Behind Neck 3 sets of 8@ 60kg bb
Lateral Raises 3 sets of [email protected] db
Rear Delt Flyes 3 sets of 15@ 22kg
Overhead Tricep Press 3 sets of 8@ 35kg single db

 

[hubbles]

Next fortnight's diet from Monday will be as follows .

BREAKFAST

- Large flat white coffee
- Sizzle steak , egg and cheese toasty on sourdough

SNACK 1

- 95g can Tuna with half cup rice
- 1 glass full cream milk

SMOKO

- 2 cups of oatmeal with full cream milk with 2 banana and a teaspoon of honey
- Sparkling water with lime

SNACK 2

- 3 hard boiled eggs

LUNCH

- 350g of cooked salmon with 3 baked potatoes and 1 cup of garden peas and 1 carrot
- Iced tea

SNACK 3

- 3 pieces sourdough toast with peanut butter
- 1 glass full cream milk

SNACK 4 ( within 15mins of lifting )

- 3 Allen's snakes( not 3 packets or 3 servings)
- 1 serve WPI ( Vanilla, Bulk Nutrients )

DINNER ( within 2hrs of lifting)

- 400g of rump steak with mashed potatoes, 1 cup of broccoli and half cup of peas and corn and a peppercorn sauce ( home made )

DESSERT

- 1 cup of Greek yoghurt with half cup of mashed strawberries and half cup mashed blueberries topped with crushed pistachio nuts

SNACK 5

- Vegemite sandwich on sourdough
- 1 glass full cream milk

Stick to this consistently and with your lifting, you’re going to pack on some serious clean size. Absolute unit of a diet.

 

[Dan30185]

Stick to this consistently and with your lifting, you’re going to pack on some serious clean size. Absolute unit of a diet.

Cheers mate, its been a bit of a wrangle this week so far, there's definitely been a bit of a " just get it down " approach at times, but its eating toward a goal really and if one must force a bit of dinner down, there's much worse things than a 400g medium rare steak to eat lol

 

[Dan30185]

Wednesday session went as follows:

Leg Press - 3 sets of [email protected] mac
Squats - 3 sets of [email protected] bb
Rack Pulls - 3 sets of 8@125kg bb
Calf Raises - 3 sets of [email protected] bb
Leg Extensions - 3 sets of 15@ 30kg

Went pretty well , felt better than last session I put up where I felt a bit groggy and yuck. Had planned to hit upper body again, but just felt like doing legs , so just did legs ( for the most part ). Will be hitting upper body again Friday.

 

[keith432]

Wednesday session went as follows:

Leg Press - 3 sets of [email protected] mac
Squats - 3 sets of [email protected] bb
Rack Pulls - 3 sets of 8@125kg bb
Calf Raises - 3 sets of [email protected] bb
Leg Extensions - 3 sets of 15@ 30kg

Went pretty well , felt better than last session I put up where I felt a bit groggy and yuck. Had planned to hit upper body again, but just felt like doing legs , so just did legs ( for the most part ). Will be hitting upper body again Friday.

Squats and rack pulls looking strong. Todays upper will round it out nicely.

 

[Dan30185]

Todays session went as follows :

Incline Bench - 3 sets 8@85kg
Barbell Curls - 3 sets 10@20kg
Press Behind Neck - 3 sets 8@60kg
Flyes - 3 sets [email protected]
Overhead Tricep Press - 3 sets [email protected]
Lateral Raises - 3 sets 12@ 15kg
Dips - 1 set to failure ( approx 26/27)

Felt really good today, changed up a bit or planned routine. Going to be changing up schedule a bit, going to be heading to gym prior to work rather than after, so I will be under plates at 3am , I find myself feeling a little flat after a 10hr-12hr day and heading to gym. If im going to feel flattish , better to be at work where I'm paid than the gym lol. That being said , pretty happy with today session

 

[Dan30185]

Squats and rack pulls looking strong. Todays upper will round it out nicely.

Cheers mate , yeah going to be reviewing the routine and changing it up a little early

 

[slider45]

Todays session went as follows :

Incline Bench - 3 sets 8@85kg
Barbell Curls - 3 sets 10@20kg
Press Behind Neck - 3 sets 8@60kg
Flyes - 3 sets [email protected]
Overhead Tricep Press - 3 sets [email protected]
Lateral Raises - 3 sets 12@ 15kg
Dips - 1 set to failure ( approx 26/27)

Felt really good today, changed up a bit or planned routine. Going to be changing up schedule a bit, going to be heading to gym prior to work rather than after, so I will be under plates at 3am , I find myself feeling a little flat after a 10hr-12hr day and heading to gym. If im going to feel flattish , better to be at work where I'm paid than the gym lol. That being said , pretty happy with today session

3am.. have you trained that early before or will this be the first time?

 

[Dan30185]

3am.. have you trained that early before or will this be the first

 

[Dan30185]

3am.. have you trained that early before or will this be the first time?

Not for many many years now mate

 

[Dan30185]

Went to gym this morning just to give it a trundle , is a rest day but did some light extension work.

Flyes - 3 sets of 20@ 10kg
Pec Dec - 3 sets of 15 @ 30kg
Lateral Raises - 3 sets of 20@5kg
Diamond Push Up - 1 set to failure ( no idea , wasn't counting )

Just bored and went along at 3am , as was planning to lift prior to work instead of after. Gotta say , I love it, not a soul but me there. No 16yo occupying bench's on a Facebook a thon, no insta models taking photos, no one doing barbell curls using the squat rack. It was great , im up at this time anyway too, so looking forward to the time efficiency

 

[Dan30185]

This morning was all about the back , I feel I've neglected the back a touch , so my focus this morning was to really give the back a good seeing to.

Deadlifts - 3 sets of 8@120kg bb
Seated rows - 3 sets of 10@ 80kg mac
Lat Pull Downs - 3 sets of 15 @ 35kg mac
Rear Delt Flyes - 3 sets of 12@ 20kg db
T - Bar Rows - 3 sets of 12@65kg mac
Face Pulls - 3 sets of 12@ 35kg mac

T Bar Rows were supported, performed woth machine. Although posterior drlts probably aren't exclusively part of the back i feel they are synonymous with the upper back so rear delt flyes were added also

 

[hubbles]

Cheers mate, its been a bit of a wrangle this week so far, there's definitely been a bit of a " just get it down " approach at times, but its eating toward a goal really and if one must force a bit of dinner down, there's much worse things than a 400g medium rare steak to eat lol

Can’t complain when the “struggle meal” is steak bro