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

[Girgy85]

Bump.

Been a bad few weeks for training but just heading off for a session now. Really needing to get back on it but injuries, colds, Christmas etc. have really been a stumbling block.

Diary needs updating with plans for the new year including how to get massive.

More to follow.......

Post a reverse weight loss prop in the fatty thread imo, then take girgy up on a triathlon challenge or someink

in if it involves a 100m dash?

[GreekStein]

Bump.

Been a bad few weeks for training but just heading off for a session now. Really needing to get back on it but injuries, colds, Christmas etc. have really been a stumbling block.

Diary needs updating with plans for the new year including how to get massive.

More to follow.......

Post a reverse weight loss prop in the fatty thread imo, then take girgy up on a triathlon challenge or someink

in if it involves a 100m dash?

wtf, why!?

[Girgy85]

Bump.

Been a bad few weeks for training but just heading off for a session now. Really needing to get back on it but injuries, colds, Christmas etc. have really been a stumbling block.

Diary needs updating with plans for the new year including how to get massive.

More to follow.......

Post a reverse weight loss prop in the fatty thread imo, then take girgy up on a triathlon challenge or someink

in if it involves a 100m dash?

wtf, why!?

Its a joke greeky.

[EvilPie]

Girgy would probably beat me in a sprint anyway. I'm slow as fuck!!

I thought about joining the fatties thread in a reverse prop type thing but though it might be a bit cruel.

not sure why that stopped me because normally I like that sort of thing.

Might take Milligan on in the arm wrestling though.....

[DaveShoelace]

Girgy would probably beat me in a sprint anyway. I'm slow as fuck!!

I thought about joining the fatties thread in a reverse prop type thing but though it might be a bit cruel.

not sure why that stopped me because normally I like that sort of thing.

Actually think it would be a welcome addition, we have one elite athlete already (Girgy), think it would be good to have the perspective of someone doing something different.

[EvilPie]

So what's happened over the last month or so.........?

Well after I'd locked my prop up with Cos I had a little bit of a Christmas break.

The last week of work before Christmas was tough because of how the days fell and work's do etc. meaning I only managed 3 sessions the week before Christmas.

Then there were problems with the gym closing early or being closed completely, me not being bothered because if being off and hungover and any number of other excuses you can think of.

I went away on the 29th for a week so that meant no training until I got back on the 4th Jan.

When I got back I was knackered following several ridic late nights and getting up late that I decided to wait until Monday 9th to then start back properly.

That session was really good but I felt a few twinges. I rang my physio and got booked in for the Wednesday so all was well.

The following morning I wake up with a stinker of a cold!!! I felt well enough to train but I don't think it's fair on other gym users so that was GG that week. I also missed physio for the same reason.

On to Monday 16th and I'm back at the gym and decided to do a back session. The lack of physio and me being a complete idiot lead to quite a nasty back / shoulder pain which put me out for another week!!!

On to today..........

Just come back from training arms. Felt really good, reasonably strong and had no problems whatsoever so will be there tomorrow for a chest session.

Fingers crossed for no more silly little problems.

The last thing I want is to have any more time off and get out of the training habit. I've now had 4 weeks off barring those 2 sessions but I still feel in the mood to train so that's good.

I think that's everything caught up.

On we go.......

[EvilPie]

Girgy would probably beat me in a sprint anyway. I'm slow as fuck!!

I thought about joining the fatties thread in a reverse prop type thing but though it might be a bit cruel.

not sure why that stopped me because normally I like that sort of thing.

Actually think it would be a welcome addition, we have one elite athlete already (Girgy), think it would be good to have the perspective of someone doing something different.

I'm in.

[millidonk]

Girgy would probably beat me in a sprint anyway. I'm slow as fuck!!

I thought about joining the fatties thread in a reverse prop type thing but though it might be a bit cruel.

not sure why that stopped me because normally I like that sort of thing.

Might take Milligan on in the arm wrestling though.....

Booked.

1 loss and 1 draw in my life. Weirdly both were brickies. Lost to a guy in Bedford and drew with a guy in Wales. Never been a bricky have you?

Please don't post your daily food in the fatty thread as that could tip me over the edge!

[GreekStein]

Girgy would probably beat me in a sprint anyway. I'm slow as fuck!!

I thought about joining the fatties thread in a reverse prop type thing but though it might be a bit cruel.

not sure why that stopped me because normally I like that sort of thing.

Might take Milligan on in the arm wrestling though.....

Booked.

1 loss and 1 draw in my life. Weirdly both were brickies. Lost to a guy in Bedford and drew with a guy in Wales. Never been a bricky have you?

Please don't post your daily food in the fatty thread as that could tip me over the edge!

I made the mistake of arm wrestling turny's mate PJ in Luton a while back. Everyone bar Turny bet on me and everyone was disappointed. After like a 2 minute stalemate I just couldn't beat him and lost. PJ was probably 4 stone lighter than me but worked in a quarry and his arm just wouldnt go down.

Tennis players are sick at it too.

[EvilPie]

Girgy would probably beat me in a sprint anyway. I'm slow as fuck!!

I thought about joining the fatties thread in a reverse prop type thing but though it might be a bit cruel.

not sure why that stopped me because normally I like that sort of thing.

Might take Milligan on in the arm wrestling though.....

Booked.

1 loss and 1 draw in my life. Weirdly both were brickies. Lost to a guy in Bedford and drew with a guy in Wales. Never been a bricky have you?

Please don't post your daily food in the fatty thread as that could tip me over the edge!

Impressive record.

I don't think I've ever lost one as an adult but then again my game selection is quite impressive.

I haven't arm wrestled since I was big so I'll be a lot weaker than I was back then.

I suppose I best get doing some arm training in preparation.

[millidonk]

Something I have never trained for (apart from watch over the top) I love it when you have a good battle and your forearm is so tight it is hard to hold a pint.

I made the mistake of arm wrestling turny's mate PJ in Luton a while back. Everyone bar Turny bet on me and everyone was disappointed. After like a 2 minute stalemate I just couldn't beat him and lost. PJ was probably 4 stone lighter than me but worked in a quarry and his arm just wouldnt go down.

Tennis players are sick at it too.

Yea the guy i drew with was tiny and his arm couldn't be budged. Completely nails. Even if i got close it was like he could lock his wrist and it wouldn't move.

Few of these around if you've not seen them.



Can only do right arm, can barely lift a fork with my left!

[GreekStein]

i cant watch them. Shit myself at the arm wrestling scene in THE FLY when I was about 6 years old.

[DaveShoelace]

i cant watch them. Shit myself at the arm wrestling scene in THE FLY when I was about 6 years old.

Yep, that one has stuck with me for years too.

My hate Hobson is quite good at arm wrestling, he has hands like shovels.

[EvilPie]

So my plan for the next few months is to try to gain some size whilst maintaining my current body fat levels.

This requires a lot of training as well as consuming loads of healthy food.

I'll be joining the guys on the diet prop thread but obviously I'll be posting on here as well.

I was going to start tomorrow but then I thought what the hell, might as well start now.

My current weight is 99kg which is 15st 7lb. My target will be 105kg which is 16st 7lb for a gain of 1st.

In my prime my lean weight was 16st 10lb. I don't expect to be as lean as before so I think 105kg should be achievable.

So today's food

[EvilPie]

I don't need to be overly accurate on this in order to hit my goal.

As a general guide if you target 1.5g of protein per lb of body weight you will increase your muscle mass.

My previous experience tells me that if I can do this then the calories and everything else pretty much sort themselves out.

So the protein target will be around 330g per day. Ideally I'd like a split of around 35, 50, 15 for protein, carbs and fat.

Now I could plan my full day's intake meticulously. I've got plenty of time though so I'll sort it over the next few days.

I'll itemise every food item plus it's calories, protein, carbs and fat. I'll then adapt this every day until I hit the sort of figures I'm looking for.

7.00am - 4 weetabix + 200ml milk (338, 15.4, 61.4, 1.8)

10.30am - Pro MR (255, 42, 18, 1.9)

12.30pm - Terrible lunch (800, 40, 70, 40) estimates. Won't be a problem tomorrow because I'll know what I have

4.00pm - Flapjack (287, 18.8, 37.4, 6.8)

6.30pm - Pro MR (255, 42, 18, 1.9)

9.00pm - Dinner 150g chicken, 150 mixed veg, sweet chili sauce, 50g rice, 3 x pitta  (1156, 60.8, 192, 13)

Now this little lot amounts to a total of 3000 cals, 219g of protein, 397g carbs and 65g of fat for a split of 32, 58, 10

So although at first glance it seems a reasonable amount of food I'm still well down on the intake I'm looking for. Obviously lunch was a guess and I'm still having one more meal but I still need to eat a lot more.

When I was big I was consuming around 5500 calories per day with 350g of protein.

I need to adjust today's intake to get a bit closer to my target which is similar to that. I'll be having one more meal tonight before bed but other than that it'll be supplements which push me towards the target.

I've made myself a little spreadsheet to work everything out and I can get somewhere near by adding the following:

Supper - 6 egg whites, 2 egg yolks, 4 slices bread (605, 46, 80.8, 9.6)

Pro mass shake - (391, 36.2, 55, 2.9)

Whey protein shake - (200, 39, 2.4, 3.

This gives 4300 cals, 340g protein, 535g carbs and 81g of fat for a split of 36, 55, 9

If I then change lunch to a more healthy 4 x slices bread + 150g chicken + salad I get:

4100 cals, 354g protein, 545g carbs, 46g fat for a split of 37, 58, 5

This shows what a huge change it can make just swapping 1 meal. I've suddenly gone from 9% of my daily intake being fat down to 5%