my log part deux...

celestial

the drifter wrote: »

Calories 2,600-2800

fat 100g

carbs 200g

protien 250g

thats basically what im around diet wise ah the moment... i think the cal's are 2 low for the type of training im doing which is why im considering doing a BB cycle. any thoughts appreciated. im still learning all this nutrition stuff:)

With your training levels you're best not to lower cals too much, if it is fat loss you after then just cut out all the junk food (well at least 95% of it:)), cut down on the beer and make sure you get protein in at every meal. Try to keep the bulk of your carbs to in and around workouts. Here's a sample for you:

Breakfast: eggs and/or weetabix with low fat milk

Mid-morn: nuts or fruit (apple is ideal)

Lunch: plenty of fish/meat/veg, small potato or small portion of rice or pasta

Mid-afo: nuts, fruit

Evening/post workout: potato/meat/fish/veg

Don't overthink the whole protein, macronutrient ratios thing - 80 - 90% of fat loss is just about three things:

eating clean (most important for you)
eating only when hungry
eating only until you are full, then stopping, i.e portion control.

the drifter

cheers lad ive some questions ill reply later thought got too go to work

the drifter

celestial wrote: »

g
Don't overthink the whole protein, macronutrient ratios thing - 80 - 90% of fat loss is just about three things:

eating clean (most important for you)
eating only when hungry
eating only until you are full, then stopping, i.e portion control.

Hi mate cheers for the reply as said im new to figuring out all this nutrition crap.It is fat loss im after not really weight loss...in 95kg and id make 90kg for comp...I dont drink but there was alot of junk in my diet which has now been cut.Im not really over thinking it. Im trying out a little less carbs for 4-6 weeks ill up them again then as im away i need them for my training. Im expecting my training to take a bit oif a hit during this time.

you say eating only when hungry...if this was the case id be eating 3 times a day...at present im eating 6-7 times a day but i have good portion control. There is protien in every meal all right. im using fitday.com to track the grammage of stuff

celestial

the drifter wrote: »

Hi mate cheers for the reply as said im new to figuring out all this nutrition crap.It is fat loss im after not really weight loss...in 95kg and id make 90kg for comp...I dont drink but there was alot of junk in my diet which has now been cut.Im not really over thinking it. Im trying out a little less carbs for 4-6 weeks ill up them again then as im away i need them for my training. Im expecting my training to take a bit oif a hit during this time.

you say eating only when hungry...if this was the case id be eating 3 times a day...at present im eating 6-7 times a day but i have good portion control. There is protien in every meal all right. im using fitday.com to track the grammage of stuff

Sounds good - sounds like the excess is due to the junk so seeing as you've cut that you'll be seein results in no time.

the drifter

Ju jitsu

3hr!!! kenstu waza ( arm lock) course... speliing is prob wrong..

hot that intense cardio wise...but my bloddy arms are sore now :eek:

the drifter

Dumbell press
32x8x2
38x8x1
42x8x1

Inclinded DB press

28x10x2

Push press
50x5
70x5
80x3
85x1
90x1-pb

Squats
wider stance lower bar position 60x5 for 3 sets---see notes

Pull down abs
90lbsx8x3

Hamstring stretch

Thoughts

PB on the push press well happy the goal is 100kg for one the squats were because im going to go back squatting in the rack in powerlifting stance tommorow so just wanted to get the set up right so as not to be wasteing time tommorow evening

the drifter

Yesterday
Squat
60x5
80x5
100x3
120x3
140x2x3
wraps on
150x1
155x1

SLDL'S
90KG 5X3

45 Deg back raises
4x8+10kg

Declined situps
4x8+10kg

Thoughts
Baaa....fist time going heavy with a low par position and a wider stance on the squat in over a year...weight kept pushing me forward and it felt horrible..SLDS'S were nice...def getting stronger with these.

Im begining to question the amount of time im dedicating to training at the minute..

weight on the scales this morning 93.5kg

BossArky

the drifter wrote: »

Im begining to question the amount of time im dedicating to training at the minute..

Do you feel you are spending too much time training or too little?

the drifter

lol between lifting and jujitsu im training 6 nights a week....so im going to go with too much... roughly 1hr or 1hr 15 min at each weight session + the 30 minute drive each way to the gym eats up alot of time...

ladowack

too much time?, its the best way to spend your time, keep it up!
http://squatrx.blogspot.com/2009/02/10000-hours.html

the drifter

JuJitsu

1:45 min

drifter got beaten round the place ......but it was fun

Hanley

the drifter wrote: »

Yesterday
Squat
60x5
80x5
100x3
120x3
140x2x3
wraps on
150x1
155x1

SLDL'S
90KG 5X3

45 Deg back raises
4x8+10kg

Declined situps
4x8+10kg

Thoughts
Baaa....fist time going heavy with a low par position and a wider stance on the squat in over a year...weight kept pushing me forward and it felt horrible..SLDS'S were nice...def getting stronger with these.

Im begining to question the amount of time im dedicating to training at the minute..

weight on the scales this morning 93.5kg

Gonna go with more core work!!

Did amazing things for my squat RE falling forwards, as you know.

the drifter

what do you suggest mr Hanley

take into account im already going leg raises and crunchs twice a week in jujitsu

the drifter

bench
60x5
80x5
100x5
110x5
115x5
120x1
125x1

Chest supported row ( netural grip)
4x8 + 30kg

Barbell shoulder press
Fat bar (17kg) + 10kg

4 sets of 6

Fat bar jm press
bar+20kg 4 sets of 6

Thoughts

Yes...best session in 1.5 weeks i think my body is adjusting to the 50 less gramms of carbs per day. the 115 was easy. im happy out considering the amount of pulling and pushing i did in training last night and the 2 tonne of top soil i moved by hand today . be interesting to see if i adjust fully to the drop in carbs

the drifter

ju jitsu

1:45....im wrecked...keep getting beaten on the ground...:(

the drifter

Deadlift
from the jerk blocks b out 1.5in below the knees
60x5
100x5
120x2
140x2
160x2
180x2-PB
190X1-PB
200X1-PB

Leg press
120x5
160x5
200x5
240x5
250x5-Equal to pb i think...ill check later

SLDL
90KG 5X5

Pull down abs
90lbs 4sets of 8

Thoughts

Woooooooooop 200kgx1 happy days text book pull...the person who got me into lifting was there tonight his first time being around me training in 6-7 months due to him being ill and his new son arriving..he couldnt get over the difference...for the record i failed 185 from the blocks just under 4 months ago the leg press's were handy too

Highlight of the evening...spotting a 300kgx2 high box squat..there is a new lifter in ul..hes slowly becoming one of regular crew...and his lifting is inspirational...

cardio,shoot me

man i was looking at the first page and i saw your lifts, then switched to the last few, your improvements are really astonishing, i was just wondering, do u find ju jitsu a fun cardio? i was thinknig of taking up mixed martial arts, no plans of fighting just for the fun and health benifits

the drifter

yes...i find it fun...its not that cardio intensive but its a good workout...and a great challange..plus grappeling is the most fun ever....i dont really how to describe it cardio wise as ive never really been into cardio...MA was always a hobby of mine..

brianthebard

200kg, what a milestone, well done. What do you weight these days drifter?

the drifter

93.5kg and dropping my friend

the drifter

Push press
30kg log
50x5
60x5
70x3
80x1
90x1
92.5x1

Push ups + chains
2x12kg chains and 2 x 10kg chains

4 sets of 10 with all chains


Fat bar rev curls
using the lighter fat bar (17kg)+ 10kg

4 sets of 8

Face pulls
4 sets of 8

Thoughts
Body weight push press is nearly there!!! push up with chains are fun...i havent done these in a while.

Weight on the scales this morning 93kg!:D come on you magic 90kg!

the drifter

Squats
60x5
80x3
100x3
120x3
130x1
140x1
145x3x3
150x1
155x1

SLDL
60x5
80x5
90x5x2
100x5x2

Kettle bell glute ham raises
4 sets of 5 with 8kg bell

Kev stance pull down abs
50kgx8
64kgx8
72kgx8
86kgx8

Thoughts
Squats are better this week. Still not right... i need these right for nationals. 10kg increase in the SLDL's enjoying these now. My old coach was there tonight and suggesthed the kettle bell glute hams....oh dear god are they hard. did the kev stance pull down abs in a new machine tonight as the old one was broke found the alot better in kev stance....

( for those of you who dont under stand kev stance please see kevpants's log)

kevpants

They should really be called Hanley Pulldowns. It was his idea to push the feet back. There are Hanley Hypers too, there's a Kev hyper but Hanley is claiming I just bastardized the Hanley Hyper. I think I made it the exercise it always wanted to be.

the drifter

im still going with kep stance just to annoy hanley

Hanley

You're all a pack of assholes!!

the drifter

Hanley wrote: »

You're all a pack of assholes!!

ha ha :P

fine HANLEY stance ab pull downs!

Hanley

the drifter wrote: »

ha ha :P

fine HANLEY stance ab pull downs!

God... no need to be a suck up.

And no, you can't win :D:D

the drifter

Hanley wrote: »

God... no need to be a suck up.

And no, you can't win :D:D

oh i give up!!!:D:D

Hanley

the drifter wrote: »

oh i give up!!!:D:D

Quitter

the drifter

Hanley wrote: »

Quitter

Ham...