Hi guys first a bit of info about myself......
I've been on the forums for a good few weeks now (You've probably noticed me constantly asking questions and hogging the build muscle thread so I've decided to set up a log).
I'm currently bulking up and will be for a goooood while!
I'm currently following the build muscle routine and (week 6 Phase 1 atm) so my routine can be found here
When I started I weighed in at a meeeeesly 121.5 lbs. My current goal bneing to bulk up as much as possible until I reach a healthy weight (my final goal weight is somewhere around 161lbs! with a healthy bodyfat level (12%ish)).
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Good work mister.......
Ive got your on a reminder now so i will be watching your progress :o)
Good luck
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Where I am currently.....
(as I say week 6 of phase 1).
Progress started off very well, and I was gaining little under a pound a week at first, until I hit week 5 and had a bit of a setback.
I had what I thought was a great gym session but I then got an ache in my lower back and then realised that pushing for the last rep on SLDL's I must have lost my form! Dam it!
Not only that but that night I then came downn with all mighty stomach ache and cramp and was on the loo every half hour - I was ill for 2-3 days and after which I had lost 2lbs!
My back is still a little achy and so I have had to amend the workouts -
Routine A is now.....
Machine hack squat
DB Pullover
Leg Curl
Leg Extension
Dips
DB Row
Tricep Extension
Front Raise
Lateral Raise
And B.......
Leg Press
Cable Row
Bench Press
Chin Up
Shoulder Press
BB Curl
Leg Raise
Cable Crunch
I will continue like this for at least a few more sessions until my lower back is upto doing squats and DL's again - I really don't want to still have to amend the routines when I reach phase 2 in week 9. (but I am confident all should be ok hoepfully)
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Heres a sample of my current diet (of which I am currently on about 2460 cals - about 2400 on a rest and 2550 on workout days). I try to stick to a ratio of 20/20/60 (fat/protein/carbs)
Rest day (yesterday)....
1) 100g oats with water with
100 low fat fromage frais + spoon honey + couple spoons muselli on top.
2) 25g almonds + small box sultanas
3) 4 wholemeal chicken, humous and salad sarnies
4) 5 oat cakes and an apple
5) 100g very lean steak
Veg
Sweet Potato
6) 200g strawberries
7) Cottage cheese on wholemeal toast
Workout day (Today)
1) 100g Porridge with cup skimmed milk and strawberries
2) Apple
200g low fat bioyogurt
3 oat cakes
3) 4 wholemeal chicken and humous salad sarnies
4)(Postworkout) 2 scoops CNP Pro-recover
5) 100g pasta with tinned tomatoes and olive oil sauce + chicken
6) Jacket potato + tuna and veg (+ a little light mayo)
7) Cottage cheese on toast
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Brear wrote:
Good work mister.......
Ive got your on a reminder now so i will be watching your progress :o)
Good luck
Cheers mate
Thought I start a log so I stopped hogging others and it will also be great for motivation
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Yesterdays workout was great and I can really feel it today. The weights are all slowly increasing nicely too.
One a downer though my lower back is worse today!!! (I thought it was almost better yesterday) :-(
16 days until I start phase 2 and I really wanna be able to deadlift and squat!
In which case I am tempted to take a week off to rest my lower back. But this could lead to muscle and weight loss!
I thought by leaving out squats, sldl's and back extensions I would be ok and it seemed to be recovering but today Its worse!
What should I do?
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Just finished week 6 of Phase 1.
Along with a slight ache in my lower back I also have a slight ache in my right knee. Neither are that painfull but mean that I can't do certain key exercises
Instead of trying to perservere and maybe face injury, I've decided to take a week or 2 off bulking (to let these aches heal), before doing weeks 7 and 8 of phase 1.
I can then go onto the intense workouts of phase 2 pain free.
Q) During my rest weeks should I continue eating 6 meals a day?
and is it reccomended I do a lighter (kickback routine) a couple times a week to maintain muscle (working 1-2 reps before failure)???
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Richy21 wrote:
Just finished week 6 of Phase 1.
Along with a slight ache in my lower back I also have a slight ache in my right knee. Neither are that painfull but mean that I can't do certain key exercises
Instead of trying to perservere and maybe face injury, I've decided to take a week or 2 off bulking (to let these aches heal), before doing weeks 7 and 8 of phase 1.
I can then go onto the intense workouts of phase 2 pain free.
I understand your desire to take some time off to let the body mend, just make sure your motivation train doesn't derail in those intervening two weeks. If i were you i'd probably only take a week maximum away from the programme. If you are feeling a bit bruised and battered maybe book a session with a physio or maybe have a couple of good massages - if that's possible.
Richy21 wrote:
Q) During my rest weeks should I continue eating 6 meals a day?
and is it reccomended I do a lighter (kickback routine) a couple times a week to maintain muscle (working 1-2 reps before failure)???
I think Anthony would tell you it's imperative that you continue eating at the level you currently are. If you suspend both your lifting AND eating regime you're in effect sending mixed messages to your body. To use an analogy, if you take your foot off the accelerator and forget to put any petrol in, eventually the car will stop!
No, I believe returning to your old eating habits would be a regressive step, especially as you've disciplined yourself into eating healthily and clean for 6 weeks. Plus if you are anything like me, the weight you've worked so hard to add will disappear in the intervening fortnight!
Edited Mon 24 Jul 2006 at 6:10am
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Darnay wrote:
Richy21 wrote:
Q) During my rest weeks should I continue eating 6 meals a day?
and is it reccomended I do a lighter (kickback routine) a couple times a week to maintain muscle (working 1-2 reps before failure)???
I think Anthony would tell you it's imperative that you continue eating at the level you currently are. If you suspend both your lifting AND eating regime you're in effect sending mixed messages to your body. To use an analogy, if you take your foot off the accelerator and forget to put any petrol in, eventually the car will stop!
No, I believe returning to your old eating habits would be a regressive step, especially as you've disciplined yourself into eating healthily and clean for 6 weeks. Plus if you are anything like me, the weight you've worked so hard to add will disappear in the intervening fortnight!
I'm not going to start eating unhealthy and will eat 6 meals but surely I need to cut back on the cals (say to 2000 as oppose to the 2400-2500 I've been on recently) otherwise surely I'll just gain fat. What do you think about a kickback routine for my off week?
I really hope I don't lose my gains (as I have in the past when I've stopped due to injury). But then again I don't want to continue and make my back worse and then mean I may have to take even more time off.
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My back is feeling better today, reckon I'll only need this week off. Was gonna hit the gym to do a fullbody routine to maintain muscle (working just before failure) - but the nearest gym from here is 22 miles so thought I'd use my old bar and dumbells.
I did (all at 5/5)....
1)1 leg db squats
2)1 leg leg extensions (havent got any means of doing leg curls!)
3) Bench Press
4) One arm db row
5) Dips between 2 chairs (weighted down)
6) Shoulder scaption
7) db shoulder press
8) barbell Curl
9) barbell tricep extension
Dunno what anthony would think of that routine but I reckon its not bad (just for a kickback week)
Rich (slowly getting better then I can bulk again! :-))
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