[Brotherhood]

Going Ibiza this Summer so double excuse.

This is going to be my blog for the next three months after which I'll merge it into my actual blog which can be found here.

Photos:

http://www.thestudentroom.co.uk/show...8#post38481648

Weight: About 83kg
Measurements: Lost my tape measure so I'll get some up tomorrow.
Goals: Recomp. Drop some fat then slow bulk. Get my lifts to where they were before tearing my rotator cuff.
Lifts: Squat ??? x 5 (PB 160 x 1), Deadlift ??? x 5 (PB 190 x 1), Bench ??? x 4 (PB 105 x 5), Press ??? x 5 (PB 65 x 5), Row ?? x 5 (PB 90 x 5).
Method: 5/3/1. On the second month. Also going to run LeanGains as have dabbled with it in the past and find it fits my lifestyle best.

Diet Principles: Eat well, eat a lot. I'm not massively fussy. Will go 16/8 from 2pm to 10pm as that fits best. Three meals only. No gluten, no added sugar, as little dairy as possible and going to try and get as much of my carbs from veggies as I can physically stomach.

Carb-heavy on training days with a massive meal after the gym, fat heavy on cardio days with a massive meal at breakfast, always loads of protein, whole food 90% of the time. Probs post a diet up at some point.

Protein sources will be primarily steak, salmon, mackerel, sardines, tuna, chicken, turkey.

Carb sources sweet potato, carrots, potatoes and where I need to some oats and brown rice.

Fats from olive oil, coconut oil, avocado, animal fats, butters e.t.c.

Always loads of veggies. Will limit myself to one or two pieces of fruit around training a day. No more. Mainly berries and cherries.

Biggest commitment, I'm going to try and give up alcohol.

Supplements: (Total Peptide Whey Protein, Taurine, Creatine, Green Tea Extract, Fish Oil, Thermopure (until I run out), BCAA).

Numbers: BMR around 1,800. TDEE around 2,600. About 10% above on training days and 35% below on rest days or 2,850 and 1,700. No idea if these are gonna work so will tweak if I need to after a week or two. When I get to a % I'm happy with I'lll adjust macros and do a slow bulk.

I'm not a counter but rough macros are:

Training: P250g, C400g, F30g
Rest: P220g, C50g, F70g

Training Week:

M: 10min HIIT
T: 1hr 5-a-side, 1 extra hour every other week
W: 90min touch rugby, Press, Press 5x10, Chins, Dips
T: Deadlift, Deadlift 5x10, Good Mornings, Hanging Leg Raises
F: 20-30min Interval Training
S: 5km/10km, Bench, Bench 5x10, Incline, Rows
S: 1hr 5-a-side, Squat, RDLs, something else leggy

Running a mixture of triumvirate and boring but big. i.e. two assistance and the 5x10 drop set after the main lift, so compensating but not lifting to failure on main lift of last heavy set. Will throw in "assistance" (curls) exercises when I cba. Everything post main lift will be supersetted. The above is an optimal week, work and other commitments mean that I will rarely do everything above. Going to try train in the morning, at least do my cardio in the morning, one or the other. Will do it fasted with BCAAs in this case. Cardio other than sport is also rough, will vary it up depending on what I'm feeling but principle is a HIIT, a standard interval and a long run every week.

That's it I think. Any questions fire away.

[Brotherhood]

Thursday 12th July

Military Press: Worked up to 3x55kg
+ Dropset of 5x10x32.5kg (doing sets across of 55% 1RM (Wendler 1RM, not actual))
+ Chins
+ Dips

[Brotherhood]

Friday 13th July

Deadlift: Worked up to 3x140kg
+ Dropset of 5x10x85kg
+ Good Mornings
+ Hanging Leg Raises

[Brotherhood]

Post-workout Nando's.

[Brotherhood]

Organised an Olympics Sports day for 12 professional firms across Manc today. Mega stressful. Only got chance to compete in two things. Second in Long Jump and second in footy.

[Brotherhood]

Working in London for two weeks. Hotel gyms are ****. Having to make do with what I can until the weekend.

[Brotherhood]

Not really been able to do much the last two weeks being in hotels. Also passed my ACA professional stage part 1 on the 20th so massive blowout.

Anyhoo went the gym today. Still weak as **** but worked up to 120kgx3 squat and 90kgx3 bench plus other assistance stuff as per usual.

Lifts currently at:

Squat 120x3
Bench 90x3
Press 55x3
Deadlift 140x3

Approaching PB territory soon.

[Brotherhood]

Sixty minutes of five-a-side.

[Brotherhood]

Two weeks without squats and they now feel like they're about to drop off.

[Brotherhood]

Does anyone read this?

Anyhoo big sesh.

Deadlift: Worked up to 1x170kg
+ Dropset of 5x10x90kg
+ Good Mornings
+ Hanging Leg Raises

Nearing PB territory!

[Brotherhood]

Also just inhaled 3+lbs of food.

[AreebWithaHat]

(Original post by Brotherhood)
Does anyone read this?

Anyhoo big sesh.

Deadlift: Worked up to 1x170kg
+ Dropset of 5x10x90kg
+ Good Mornings
+ Hanging Leg Raises

Nearing PB territory!

I read this bro, check the competition out and I'm genuinely interested in how you're doing. Check my blog out as well

[Brotherhood]

Really enjoying 5/3/1 at the moment. Love 1RM week!

[Brotherhood]

Press: Worked up to 1x60kg and then 65kg and 70kg which were more push press tbh. Still the target was 57.5 so not a complete disaster.
+ Dropset of 5x10x40kg
+ Dips
+ Chins

And 60 minutes of five-a-side to finish off.

[xoxAngel_Kxox]

(Original post by Brotherhood)
Does anyone read this?

I do! Sounds like you're doing well, keep it going .

[Brotherhood]

Cardio has only been football. Gonna ramp it up from tomorrow and accelerate the fat loss. Noticing some gone already.

[AreebWithaHat]

How coming you're losing fat-you looked pretty ripped on your entry pics anyway..

[Brotherhood]

(Original post by areebmazhar)
How coming you're losing fat-you looked pretty ripped on your entry pics anyway..

Cutting for holiday then going to slow bulk when I'm at my desired BF%. Lifts are going up so no issues.

[Brotherhood]

Squat: Worked up to 1x140kg SB
+ Dropset of 5x10x75kg
+ Cable Crunches
+ SLDLs

BOSH!

Happy days. Free bar at work end of month drinks tomorrow. First real no alcohol test.

[Mark85]

(Original post by Brotherhood)
Happy days. Free bar at work end of month drinks tomorrow. First real no alcohol test.

I have been using this strategy to lose weight. I found I got used to it pretty quickly and as long as I don't have the first pint - I don't really miss the second, third, fourth... etc.

I suppose it is easy for me because I am more of a pub man than a bar/club type of fella. I would only really go to the latter for a few jars anyway so I guess that would be a test for me.