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

[kinboshi]

Not the worst idea but definitely too much hard work when you can buy it in a packet instead.

Make a pot full and it will last you all week .

You can also freeze it, and it'll last even longer

[Junior Senior]

Some closet soup makers itt

[RED-DOG]

I've just had a home made curried pea soup. easiest thing in the world to make and good for you, and tasty.

Sounds like a recipe for disaster.

[EvilPie]

Update:

Had to have a few weeks off training unfortunately, firstly through a bit of a self inflicted shoulder twinge from pushing too hard and then because I've been away on a course.

Anyway I was back on it yesterday for an arm session and then this morning for chest. Didn't do anything exciting so I won't update the dumbbell press just yet.

Diet has been pretty good although far from perfect. Certainly cutting out a lot of bad or empty calories through most of the week with a view to upping the effort in the next month or so.

[booder]

Update:

Had to have a few weeks off training unfortunately, firstly through a bit of a self inflicted shoulder twinge from pushing too hard and then because I've been away on a course.

Inter ?

[tikay]

Update:

Had to have a few weeks off training unfortunately, firstly through a bit of a self inflicted shoulder twinge from pushing too hard and then because I've been away on a course.

Inter ?

Dog handling?

[RED-DOG]

Update:

Had to have a few weeks off training unfortunately, firstly through a bit of a self inflicted shoulder twinge from pushing too hard and then because I've been away on a course.

Inter ?

Dog handling?

I've seen the women he likes. It's the same thing.

[tikay]

Update:

Had to have a few weeks off training unfortunately, firstly through a bit of a self inflicted shoulder twinge from pushing too hard and then because I've been away on a course.

Inter ?

Dog handling?

I've seen the women he likes. It's the same thing.

You've not seen his German Shepherd.

[EvilPie]

6th Jan 2015 24kg x 10, 28kg x 8, 28kg x 8, 28kg x 8

13th Jan 2015 26kg x 10, 30kg x 8, 34kg x 8, 34kg x 6

20th Jan 2015 30kg x 10, 34kg x 8, 40kg x 8, 40kg x 5

27th Jan 2015 30kg x 8, 30kg x 8, 30kg x 8, 30kg x 8

3rd Feb 2015 30kg x 8, 36kg x 8, 40kg x 6, 40kg x 6

17th Feb 2015 22kg x 10, 26kg x 10, 30kg x 10, 30kg x 10

24th Feb 2015 28kg x 8, 32kg x 8, 36kg x 8, 40kg x 5

24th Mar 2015 28kg x 10, 28kg x 10, 28kg x 10, 28kg x 10

Half way through what should be my second full week back following minor injury and the work based course. I was feeling a few twinges in my shoulder again today so had to take it steady with dumbells but I'm pleased enough to be doing 28kg very easily.

Did a reasonable incline bench press at 80kg and felt good at everything else so I'm optimistic for the next few weeks.

The diet has been reasonable. I've not gone crazy but certainly kept the carbs and fat much lower than they were. I've also started doing abs every session to help trim the waistline a touch. I'd forgotten how difficult abs training is when you let your core go a bit flabby!!!

Only 10 and a bit weeks to Vegas so I can't afford any more slips now if I don't want to be a fat lad.....

I've got a load of protein shake type things and supplements arriving tomorrow which again will all help. I need to keep the calories low but don't want to lose any muscle so I need to maintain protein intake without too many carbs or fat. Next 4 weeks are critical, if I see some positive gains it will make it much easier to remain motivated. I know it's possible to achieve what I want as I've done it before but it's still nice to see some results to confirm that it's working!!

Should be a fun few weeks.......

[EvilPie]

7th April: Weight 15st 13lb. Waist 37" to 38.5"

14th April: Weight 15st 11 1/4lb. Waist 36.75" to 38.25"

21st April: Weight 15st 7 3/4lb. Waist 36.5" to 38"

28th April: Weight 15st 4 3/4lb. Waist 36.25" to 37.75"

5th May: Weight 15st 6lb. Waist 36" to 37.25"

12th May: Weight 15st 4lb. Waist 35.75" to 36.75"

19th May: Weight 15st 5 3/4lb. Waist 36" to 37.25"

26th May: Weight 15st 6lb. Waist 35.75" to 36.75"

2nd June: Weight 15st 2 3/4lb. Waist 35.5" to 36.5"

16th June: Weight 15st 1 1/4lb. Waist 35" to 36"

[EvilPie]

So what's next in my training plan? I've lost 12lb and 2" off my waist in 2 months which I'm really happy about but there's still some way to go.

I really don't want to lose any more weight. I haven't been 14st something since I was a teenager so I really need to focus on the weights and look to maintain where I am now rather than lose any more.

I'm going to stick with the same general diet as before but maybe flick in an extra protein shake somewhere. Training will be weights 4 mornings a week to quite an intense level and then T25 in the evenings to try to continue the progress with the waistline.

I have a trip planned in August although I don't know the exact date yet. Target will be 15st 4lb minimum with a 35" worst case waist. I think this target is quite moderate as long as I stay injury free but time will tell.

The other decision is whether to stay on here or move back to my training thread? It was obvious to be here whilst I was trying to lose weight but now the goal is different I may shift back. I like to maintain that diary to look back on occasionally  so I think I'll shift over there soon.

[EvilPie]

I'm back!!!

Following a brief hiatus where I was focussing on weight loss and trimming down it's now time to resurrect the training and get a bit bigger and ripped again. This doesn't really belong on the "Blonde will make you thin" thread and seeing as the interaction there is pretty poor recently I might as well be back on my own diary.

I often like checking back on here and reading through what I've been up to in my training (or lack of) so it's better to have it in one place anyway.

The couple of quotes above show the culmination of 2 months of healthy eating and reasonable training which helped me drop nearly a stone and more importantly a couple of inches off my waist.

A couple of days after the last post my back went a bit crazy again so I found myself laid up for about 6 weeks and I've finally had permission of the physio to resume training.

3 days in to a starting back and already I'm feeling hungry so need to programme in some diet changes. I've been very low calorie for quite a while now which whilst I was laid up with a bad back has been perfect for maintaining a reasonably lean physique. Now that I'm training again I need to increase the protein otherwise I'm just going to waste away.

I want to get big again but without getting fat so that means protein!!!

[EvilPie]

I've started today with what's going to be the diet plan for the next few weeks to see how it goes. I'm planning on training twice a day Monday to Thursday, once on Friday and then have Saturday/Sunday off.

Today's food below is going to be the general plan for Monday to Thursday.

5:30am (pre workout) - Fruit based shake (banana, spinach, strawberry, blueberry, grapes) + protein scoop
8:30am - Protein shake
10:30am - Protein bar
12:30pm - 1 tin tuna on 2 x pitta
2:30pm - Banana
5:30pm - Fruit based drink (Pear, spinach, strawberry, blueberry, grapes, nuts) + protein scoop
8pm (pre workout) - Protein shake
10pm - 200g minced steak, 40g pasta, tomato based sauce, veg

[EvilPie]

As a generally guide you need to consume at least 1g of protein for every 1lb of lean mass if you want to build muscle.

I've not calculated it accurately but today's food adds up to approximately 200-220g of protein so pretty much on the nose for what I should need.

I'm not going super strict with this and will happily have a few slips so there's no need to calculate everything exactly unless I'm not getting anywhere after a month or so.

The measure of success will be with a few basic stats. Chest, arms and leg measurements all want to increase whilst the waist needs to stay the same. If the waist stays the same then I know I'm not getting too fat which is important to me. I want to gain mass but I want it to be lean mass on my chest not fat around my waist.

I'll have a measure tonight after training and then measure once a week to see how it's going.

[vegaslover]

I'm back!!!

Following a brief hiatus where I was focussing on weight loss and trimming down it's now time to resurrect the training and get a bit bigger and ripped again. This doesn't really belong on the "Blonde will make you thin" thread and seeing as the interaction there is pretty poor recently I might as well be back on my own diary.

I often like checking back on here and reading through what I've been up to in my training (or lack of) so it's better to have it in one place anyway.

The couple of quotes above show the culmination of 2 months of healthy eating and reasonable training which helped me drop nearly a stone and more importantly a couple of inches off my waist.

A couple of days after the last post my back went a bit crazy again so I found myself laid up for about 6 weeks and I've finally had permission of the physio to resume training.

3 days in to a starting back and already I'm feeling hungry so need to programme in some diet changes. I've been very low calorie for quite a while now which whilst I was laid up with a bad back has been perfect for maintaining a reasonably lean physique. Now that I'm training again I need to increase the protein otherwise I'm just going to waste away.

I want to get big again but without getting fat so that means protein!!!

Good to see you back, hope the injuries stay away. Know what you mean about feeling hungry. Upping the weights myself atm and had to up the food intake as didn't have the energy for the compounds.
Any lifting targets? or just training and see how you progress