Evilpie's get off your lazy arse and get back to the gym diaries

[EvilPie]

Didn't manage supper. I was still too full from my 9pm meal.

I'm going to need to move all the meals a little bit closer together to make sure I can squeeze them all in.

I can't remember how I used to manage but it must have been along those lines.

I'll try to have breakfast at 6.30 tomorrow with a shake at 9, lunch at 12, whey protein at 2.30, flapjack pre training at 5, pro MR after training, dinner about 7.30, supper at 10 then a mass drink before bed.

I'm going to adjust dinner to try to leave a bit of room for supper and a shake before bed as well. I'm way too full tonight.

I'll see how that all works out and then make further adjustments as necessary.

[EvilPie]

Target for tomorrow is as follows:

6.30am - 6 egg whites + 2 yolks + 2 x pittas

9.00am - Pro MR shake

12pm - 4 slice bread, 140g chicken, 40g mixed salad

2.30pm - whey protein shake

5pm - Flapjack

6pm - Pro MR shake

7.30pm - 150g chicken, 150g mixed veg, 1 sachet of sauce

10pm - 6 egg whites + 2 yolks + 2 x pittas

12.30am - Pro mass shake

Totals:

3500 calories, 348g protein, 397g carbs, 45g fat (44,50,6 split)

I have a feeling this is going to be tough!!

[EvilPie]

Epic fail on the food plans today so far.

I won't post times but so far I've had:

4 slices bread, 140g chicken, 40g mixed salad, 2 small bags mini cheddars - (935, 58, 109, 20)

whey protein shake - (200, 39, 2.4, 3.8)

flapjack -  (287, 18.8, 37.4, 6.8)

Pro MR - (255, 42, 18, 1.9)

35g tbsp peanut butter - (215, 8.8, 5.3, 17.1)

Totals: (1896, 166, 172, 49)

So it's nearly 8 o'clock and I'm about 160g of protein down on where I need to be.

To rectify this I'm going to have dinner shortly, followed by supper at about 11 then a pro mass before bed.

If I manage that I'll be up to 266 protein. Hmmmm I need more.

Double portion of chicken helps for dinner. That's 280g of chicken + sauce + mixed veg. I won't be having any rice or pittas, that'll leave me too full for supper.

That gets me up to 300g. I'm afraid that's going to have to do for today.

This little lot is 3100 calories for the day. God knows how I used to manage 5500!!! I must've been constantly eating or drinking shakes

Jeez this is hard work!!!

[EvilPie]

Decided against 280g of chicken. It looked a bit too much. Had 225g instead but no pittas or rice.

I've had a sneaky plan for the morning. I always wake up and have a shower before I go downstairs for breakfast.

I reckon I can sneak in a flapjack as soon as I wake up for an extra few calories.

I'll get there

[EvilPie]

Today's food:

4 slices bread, 140g chicken, 40g mixed salad, 2 small bags mini cheddars - (935, 58, 109, 20)

whey protein shake - (200, 39, 2.4, 3.8)

flapjack -  (287, 18.8, 37.4, 6.8)

Pro MR - (255, 42, 18, 1.9)

35g tbsp peanut butter - (215, 8.8, 5.3, 17.1)

225g chicken, 150g mixed veg, 1 sachet of sauce (612, 57, 62, 11)

6 egg whites + 2 yolks + 3 x slices wholewheat bread (474, 40, 59,

whey protein shake - (200, 39, 2.4, 3.8)


Totals: (3182, 302, 296, 72)

[EvilPie]

Training today was excellent. I struggled a bit with aching arms from yesterday's session but I managed ok.

It was chest day today. I managed bench press up to 100kg for 5 reps which I was pleased with and did incline dumbells up to 45kg again for 5 reps.

I was pleasantly surprised with this as it's been 4 weeks since I last trained. I expected to be quite weak but happily I did ok.

As I'm trying to gain some size at the moment I'll be keeping to low reps and heavy weights. I'll be targeting 4 to 8 reps on everything other than warm ups but I'll be going as heavy as possible.

fingers crossed that I can stay injury free and the next few months could be quite interesting.

[EvilPie]

Just need to write this down so I've got it for later:

Boots Chicken triple: 513, 34, 64, 14

Walkers squares 121, 1.8, 16.8, 5

Not the worst lunch ever

[EvilPie]

Bump.

I've been posting on the fatties thread recently due to my own personal weight target so this one has been neglected.

Anyway everything's going really well. I got a new training partner who started with me last Monday. He's struggling a bit atm but he seems very keen so hopefully he'll stick with it. Although I'm happy training on my own it's always better with a partner.

I'm not sure what the reason is but I'm very strong at the moment. I've obviously been eating a lot which may help and I've also been taking creatine and glutamine. No idea if they do anything but I'm certainly training very well.

I managed to do a decline bench press yesterday with 120kg + the bar. That's my best ever!! Even better than when I was a beast.

The 16st 7lb target is now looking very attainable. It might be a struggle towards the end to trim the waist down to 36.5" but I'm sure I'll manage it.

All in all everything's absolutely splendid

[ACE2M]

Bump.

I've been posting on the fatties thread recently due to my own personal weight target so this one has been neglected.

Anyway everything's going really well. I got a new training partner who started with me last Monday. He's struggling a bit atm but he seems very keen so hopefully he'll stick with it. Although I'm happy training on my own it's always better with a partner.

I'm not sure what the reason is but I'm very strong at the moment. I've obviously been eating a lot which may help and I've also been taking creatine and glutamine. No idea if they do anything but I'm certainly training very well.

I managed to do a decline bench press yesterday with 120kg + the bar. That's my best ever!! Even better than when I was a beast.

The 16st 7lb target is now looking very attainable. It might be a struggle towards the end to trim the waist down to 36.5" but I'm sure I'll manage it.

All in all everything's absolutely splendid

what do you recommend for lower pecs development?

[EvilPie]

what do you recommend for lower pecs development?

Any decline pressing movement is really good.

Also cable crossovers with the pulleys set low and bringing your hands in from low down up to upper chest height in the middle. Does that make sense?

[ACE2M]

what do you recommend for lower pecs development?

Any decline pressing movement is really good.

Also cable crossovers with the pulleys set low and bringing your hands in from low down up to upper chest height in the middle. Does that make sense?

nope. i'll figure it out tho, thanks

[GreekStein]

Bump.

I've been posting on the fatties thread recently due to my own personal weight target so this one has been neglected.

Anyway everything's going really well. I got a new training partner who started with me last Monday. He's struggling a bit atm but he seems very keen so hopefully he'll stick with it. Although I'm happy training on my own it's always better with a partner.

I'm not sure what the reason is but I'm very strong at the moment. I've obviously been eating a lot which may help and I've also been taking creatine and glutamine. No idea if they do anything but I'm certainly training very well.

I managed to do a decline bench press yesterday with 120kg + the bar. That's my best ever!! Even better than when I was a beast.

The 16st 7lb target is now looking very attainable. It might be a struggle towards the end to trim the waist down to 36.5" but I'm sure I'll manage it.

All in all everything's absolutely splendid

Creatine will most definitely do something.

Why are you taking it though Mottson?

[EvilPie]

Bump.

I've been posting on the fatties thread recently due to my own personal weight target so this one has been neglected.

Anyway everything's going really well. I got a new training partner who started with me last Monday. He's struggling a bit atm but he seems very keen so hopefully he'll stick with it. Although I'm happy training on my own it's always better with a partner.

I'm not sure what the reason is but I'm very strong at the moment. I've obviously been eating a lot which may help and I've also been taking creatine and glutamine. No idea if they do anything but I'm certainly training very well.

I managed to do a decline bench press yesterday with 120kg + the bar. That's my best ever!! Even better than when I was a beast.

The 16st 7lb target is now looking very attainable. It might be a struggle towards the end to trim the waist down to 36.5" but I'm sure I'll manage it.

All in all everything's absolutely splendid

Creatine will most definitely do something.

Why are you taking it though Mottson?

It came free with a tub of whey protein. Wouldn't have tried it otherwise.

Something's definitely happened recently that's made me very strong. Probably a combo of many factors but I don't really want to change anything now I'm doing really well.

[EvilPie]

Did 2 sets of 6 reps of 50kg dumbell presses today.

Just wanted to brag a bit.

That's all

[EvilPie]

Blimey!! Nearly a month since the last training update!!

The main reason for the lack of updates is because I post most things on the fatties thread. Anyway that's for food related stuff so I thought I'd update the training a bit here.

Basically it's all going really well. My new training partner's settled in nicely and he's getting stronger all the time. He also a really good spotter so I've been able to push myself that extra little bit where I couldn't always before.

My strength is about as good as it's ever been. I struggle a bit with arms because of a couple of niggling injuries but other than that I'm fine.

Today was chest day and I've managed to get my best bench press for years out. 130kg for 2 reps!! For anyone who doesn't quite grasp the numbers when I talk about training believe me that's a lot!!

I was really happy with that. I've never been a big bench presser so it was a really good achievement.

I've been looking for a new weight training goal to aim for so I'm now thinking of something to do with bench press. As I said it's always been a weakness of mine so to try to push it a bit would be good.

I'm going to make the target 140kg for 4 reps. That would be more than I've ever managed so I think it's a reasonable target.

140kg is a good weight to go for in the gym. For one there's not many people who can do it. Also because it's 3 x 20kg plates on each side of a 20kg bar it looks pretty good as well.

There's no specific date for this and I won't be logging it like the dumbell challenge I did. Hopefully some time before June would be reasonable to add an extra 10kg with a couple of extra reps.

Watch this space for beast mode exploits.