Bodybuilding.....
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Going to give powerlifting a break for the time being. Thinking of giving a bodybuilding comp a go in August/Sept this year. Get jacked before I get married at probably some stage around then.
Feel I have an alright base from the last 18 months of powerlifting.
Based on timing and weight/BF% I will need to drop I am looking at doing a 11-12 week maintenance phase (not looking to bulk just clean the diet up and maintain a bit of muscle. Then doing a 20ish week slow cut wit the aim to lose 1% total BW per week during the cut.
Have got a program sorted and was going to look at getting a prep coach but instead smashed Layne Nortons Complete Prep Book over the last couple of days.
Has a lot of science behind what he preaches which is nice rather than bro-science. Good formulas and frameworks to work off including the final week etc. He is pretty well known in the space of natural bodybuilding. Not planning on juicing so that obviously changes prep etc as well.
Also going to add in some stuff from ATG (athletic truth group) there stuff looks great for improving mobility and stx through range. Got a couple of ex pro footy mates who now own gyms who swear by it. One of the advocates of it just spent the last 4-6 weeks training SBW on the GC with the principles.
Looking to improve me mobility inparticular. Most will be incorporated into my training with some stretching stuff done at nights.
Going to get a DEXA scan next week so I can get specific on all the timing/calories/macros etc.
Anyone got any good places to get meal ideas based on your macros?
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@Magpie_in_aus sounds awesome bro. Well beyond my experience or knowledge, but keen to hear how things progress. What's the target BF for the comp or end of that 20 week section?
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@Paekakboyz got to get my DEXA and work it all out. 6% is the goal I think which is fucked because based on the maths I will drop about 25kg in that time frame and be sub 90kg fuck a duck. The book I read was super interesting though.
Ideally hope in the next 12 weeks I can tidy up the eating and drop the BF% over the time with minimal weight change. Would like to be in the 92-95kg range. All just going to be a journey and main thing is to get discipline around eating.
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Got Dexa booked in for Saturday so all the macro's diet etc will be sussed after that. Did my first weights work out for the last couple of weeks today. Joined a globo gym.
Following a 6 week program where you do an AMRAP and retest at the end of those 6 weeks. Its 5 days a week. One day per week is just squats and deads and not too many sets. That was day 1 today.
Working off 1rms slightly lower than what I was for powerlifting as have had some niggles .
Dead 220kg (actual 235kg)
Squat 180 (190)
Bench 1401x11 @65% 117kg (did 120 just due to ease of stacking weights). Did warm ups at 20/50/90/110kg between 5-7 reps.
2x10 @65% 143kg Deadlifts
Think Deads might be an issue I will have to find a work around. Globo Snap fitness doesnt have chalk and judging by the bars must be chalf free. Might have to look into liquid chalk or use straps for deadlifts as my grip stx is slipping around 5 reps at 140kg+ so was somewhat broken sets due to grip stx.
Got a bench session tomorrow with a shit load of accessories to do with it.
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Update. Dexa done last Saturday worked out my macros on Sunday and been pretty close to hitting them each day.
Was a fatter c#$t than i predicted unsurprising after being a lazy blob eating crap while the misses was a way overchristmas. 117kg 24% on dexa (usually about 2-4% lower with calipers apparently which is what i will use for weekly measurements) 88kg lean muscle mass.
Think based on activity levels my maintenance calories are like 3400 and im planning on doing a cut early to get to around 105-107 so running off 2400 with 195g protein and 60/40 carb/fat macro split of the leftovers.
Have probably been slightly under due to guesstimate's of carbs at dinner. Will measure more strict next week. Aim is to lose 1.2kg a week. Have some blue tooth scales im measuring on every morning and taking a weekly average.
Workoutwise missed one in the first week because of starting on the Tuesday and timing not working.didnt want to do legs and basketball on Sunday. Just did ball and started week two on the Monday which was legs.
Following a program from Layne Norton. Throwing some decent weight around but often it's only 2-3 sets which is a change up from powerlifting. Way more high rep accessory stuff too. Honestly haven't been that sore.
Thought i would be after Monday as i did like 2x10 @145 deads and 3x11 @120 squats but was all good. Later in the week had 3x6 @170DL and 3x7 @140 square (different days) again not too bad.
Program is deadlifts twice a week squat 3x a week every other week and bench 3x a week on the opposite week. Working out five times a week. At the moment basketball twice a week.
Got it died yesterday so not tracking steps but will need too as previously i walked to/from old gym which was ages away now it's much closer. Use to hit 13k steps a day easy now aim is 10k.
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@Magpie_in_aus good stuff mate. There is such cool gear (technology and info! Lol) to help with staying on track and knowing how you are tracking.
I think youtuber Omar Isuf has a really good friend who is a doc and heavily into bodybuilding, weightlifting and powerlifting. Eric Helms I think? Worth a gander as the dude is a technician 👍 -
Update: start of week 8 (week 7 of diet). Started at 117.4 weighed in at 111.8 so far. Get a a Dexa scan on Saturday to get an idea on what the fat vs lean muscle mass that has been lost. Will also recalculate my calorie per day. Hopefully be close to 110kg by the time I go back to NZ next Saturday. Then down into the 109's when back from NZ (got the misses with my in NZ so no food blowouts on the cards).
Training has been pretty good probably missed 1 session per 2 weeks just for being to sore or not being able to fit in a 5th session on a sunday (usually squats) before basketball sunday afternoon then Monday is always squats again so prefer not to back it up.
Food has been going pretty well had a blow out on Friday for no real reason but back on track.
Training has been going ok. After week 6 it was retesting which was AMRAP for 90% of my predicted 1rm. Bench was shit house so kept as is. Squat I didnt test as I am happy to keep getting my body strong. Deadlift got 6x200kg which gave me a predicted back to my old 1RM of 235kg I had been working off a 220kg for this program. The week prior I did a 200kg in a warm up to send to a mate (to take the piss he missed the 200club). It flew up think if I did an AMRAP then I would have been at 7-8reps.
There wasn't a big deload period like I had in powerlifting so body was still a bit sore/fatigued. There is a retest of 1RM at the end of week 12. Will update after I get my Dexa scan on saturday as thats the proof in the pudding. Providing I have lost 6kg total I am hoping 70% is fat 30% is muscle (ideally more fat but unlikely).
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@Magpie_in_aus nice! Is that about the ratio of fat v muscle loss you'd expect? I'm cutting in a far less controlled manner and have wondered what to expect. Especially when thinking about dropping 1RMs.
Dexa is some awesome tech 👍
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@Paekakboyz yeah from the book I read which is based heavily off available evidence he said monitored prep losing no more than 1% of bw per week (ideally 0.4-0.8%) should on average lose 720g of fat and 280g of lean muscle.
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Hey @Magpie_in_aus are you based in Aus or NZ?
If you (actually of any of the lads) need supplements etc then hit me up as one of my side projects is in the game. We also doing all the blues supplements this season which has been quite a cool experience.
Can sort yas a discount code to use
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@JK based is Aussie do you service over here?
Also if I get a discount code should I start finishing every post on the fern with #spon #sponsered #sponseredathlete link in bio.
Got the dexa back today need some tweaking on something lost pretty much 50% fat 50% muscle. My leg balance is slightly evening up. Wanting to get closer to 70% fat to 30% muscle as my overall bodyfat% drop was only 1.3% due to the relative muscle loss.
Also think some thing were a bit off because we had a lot on so didn't eat dinner till 10ish last night then dexa at 6am. Was 1.2kg heavier at 6am today vs yesterday.
Oh well I'm less fat that's a plus.
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So whole bodybuilding thing fell by the way side. Gym closed obviously so got a few weights at home but have changed tack for the time being.
Misses is doing the running program from the book unbreakable runner (meant to be a half marathon) premise is high intensity repeats.
3 trainings a week so far been 8-10x200m one day, 3-4x800m another then 5-7km run on the weekend. Obviously varies but has been ok so far. Factors in a HIIT type crossfity workout 2-3 times per week.
Been doing10k steps every morning and pilates 2-3 times per week.
Weight has stayed the same which is good now that easter is over I should start to drop some kgs and get to some low figures I haven't seen in years.! Hope all are well. This forum doesn't get my attention with no sport.
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Thought I would check in.
Been a couple of years. About 15 months ago broke my ankle for the third time and by far the worst. Managed to not put too much weight on, can still play a bit of basketball each week but cant really run continuously long distancings (400m). Piled on some weight this year to get to my highest weight. Have still been working out so not starting back from scratch just need to monitor what goes in the mouth.
Have a private chat group with some mates where I have started getting them to punt on if I will lose over or under 1kg each week. Have started with $100 bounty for the eventual winner. If they get it right one week it adds $10 to their potential kitty if they get it wrong then -$10.
Currently using that as both accountability and motivation.
The last six months have moved into a new house and have a big shed I have just finished turning into a proper home gym. Have power rack/plyo box/ cable machine/concept 2 rower/battle ropes and skipping rope and just topped up the bumper plates so have about 180kg to work with.
Have 2x 40kg adjustable dumbbells arriving on Monday as the final thing.
Will be working out 4-5 times per week with basketball 1-2 times (likely 1 at the moment as we have a new born baby in the house).
Going to track down the old concept 2 thread and start chucking some rough looking times in there (just picked up a second hand concept 2 today for $450).
Will post the progress as I go.
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Thought I would keep my word and post progress as I go....ten months on. Start of this year on Jan 1 did 75hard again (did it ages ago). Was more for the mental side and get discipline in check. First three weeks was basically on the road looking after a six month old while my misses was working at Adelaide open/aus open as a physio. Forced me to be really disciplined and managed to have have those two trips and another work trip away and came back with lower reading on the scales. Am doing the year long 75 hard thing so three phases of thirty days throughout the year. Have done the first thirty as well. Am down around 10kg so far aiming for another ten by end of the year.
Haven't drunk this year or since mid dec actually so nearly six months. Had drunk less and less over last couple of years as in benders so wasn't much of a change but will probably aim to go for the whole year then maybe ongoing or one blow out a year with the boys. Not really a wagon to fall off.
Aim is to do things outside my comfort zone this year. Started doing five minute rows as part of last thirty day challenge. Near the end I looked for indoor rowing competitions. Saw state champs are coming up saw I could be potentially competitive so just entered. It's in three weeks so now have to learn to row properly and get fitter in that time. Aiming to do the 1min max distance, 500m,1000m and 2000m.
Currently
1min:355m
500m: 1:27
1000m: 3:16
2000m: still got to test that far hahaAlso doing some running training to try do 10km fun run in July. Ran 5km on the weekend which was furthest I've ran since 2021 when I broke my ankle.
Hopefully can tick both of those events off and continue on some consistent weight loss.
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Just tested 2000m time. 6.50 and didn't die aka had a decent amount left in the tank. Based on state champ results online that would have got me second two years ago and third last year. 6.40 would be in contention to win. Given my three weeks of training and no experience I feel I'm peaking well haha
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Did each event today with gaps between each to see how body went.
1min max: 355m (no warm up)
2000m: 6.42... after ten min rest....will be 1hour on the day.
500m:1.30 after hour rest. Had nothing
Went to one year old bday so had cake and few hours break.
1000m: 3.12Learning. 2000m is disgusting to push yourself in. Also didn't really eat much before first couple I did.
Main learning for 2000m I'm only one minute and 6 seconds behind rob wadalls record....
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Also only about 6 seconds off usain bolts 100m record. Thinking might give both a nudge. Either that or identify as a woman.
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@Magpie_in_aus said in Bodybuilding.....:
Just tested 2000m time. 6.50 and didn't die aka had a decent amount left in the tank. Based on state champ results online that would have got me second two years ago and third last year. 6.40 would be in contention to win. Given my three weeks of training and no experience I feel I'm peaking well haha
What comps are these you’re entering? Do you mean 6:40 might be a possible winning time for a certain age group? Do you need to qualify to enter?
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@voodoo yeah qld state champs but each category is age brackets so I will be in 30-39. From what I can tell it's not the most popular sport going. Guess it's the equivalent of stationary cycling. Also no qualifying just paid $60. Pretty sure for nationals you can just rock up as well. Not sure on the go for worlds.
For the 2000m last year times:
1st 6.34 2nd 6.40 3rd 7.16
2021 times
1st 6.40 2nd 7.03 3rd 7.04
