natsud

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About natsud

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  • Birthday 01/06/1977

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  • Location
    Cambs
  • Occupation
    IT
  1. thanks for the suggestion, I hadn't mentioned before so just wanted to say that I do feel knackered and tired after a gym session... the mrs is always complaining that I'm tired and ready to got to bed at 10pm. she even asked me if I'm okay hahaha, tnx
  2. wicked well that's great, ive been missing my beans on toast :-).... guess whats on the menu tonight!!! or would I be better with something like 50g of oats in the café at the gym straight after a session, then my tea a hour or so later? (salmon, 50g rice, 100g broc, 100g peas, 100g asparagus) yes it was an online calc as sedentary for work, but like you say didn't account for training in the week.
  3. okay thanks, so just to clarify... the reason I'm probably aching in bed is because I'm not eating enough?
  4. Aching.... I will wake up aching, i'll turn over and drop off again, then I wake up a while later still aching . i.e. after push session.... I'm asleep I'll wake up with my shoulders muscle hurting (mil dumbbell press) I drop off to sleep then wake up later with triceps aching (close grip bench press), and so on, this can happen 3 or 4 times in a night.... from about 4am I don't wake up. just to point out this does not happen every night, it just seems to be on hard sessions so I think it is muscle recovery related.
  5. my weight isn't moving much... at the mo as ive only been doing this for 5 months I cant work out if I'm loosing fat and gaining muscle "Are you making progress in the gym?" I assume you mean is my body getting definition/bigger.... if so yes, my arms are bigger and more defined.
  6. I keep to 2000 cals as I have a desk job so not very active, I make the coffee once in a while :-) my aim is to lean bulk "slightly bulk" i.e. only bulk by 20lbs or so but mainly to shred and drop BF % yes I'm making gains (which I guess is why I'm aching) I'm finishing at 7:30pm bed at 10pm waking up aching anywhere from 12:30pm - 5hrs or so after workout. thanks
  7. I don't think its this as I suffered with the issue when I first started out and before taking Beta-Alanine, its not that I just cant sleep at night, muscle ache wakes me up. like if you do a 10k run in the morning then later that day your legs ache from running. I thought after 5 months the muscle aches would have gone... thanks for the suggestion though.
  8. Training:- Pull (Monday) Barbell deadlift - 5x5 Cable seated row - 3x8-12 Lat pulldown - 3x8-12 Bent over row - 3x8-12 EZ Bar bicep curl - 3x8-12 ABS - 3xfailure HITT - 15min on treadmill (14 incline, 6.0 walk 9.0 run 1 minute on 1 minute off) Push (Tuesday) Barbell bench press - 3x8-12 Incline dumbbell press - 3x8-12 Standing military press - 3x8-12 Dumbbell side lateral raise - 3x8-12 Tricep cable pushdown - 3x8-12 ABS - 3xfailure HITT - 15min on treadmill (14 incline, 6.0 walk 9.0 run 1 minute on 1 minute off) Legs (Wednesday) Barbell back squat - 5x5 Leg press - 3x8-12 Leg extension - 3x8-12 Calf raise - 3x8-12 Hamstring curl - 3x8-12 Pull (Thursday) barbell row - 3x8-12 Wide grip pull up - 3xfailure Dumbbell row - 3x8-12 Dumbbell curl - 3x8-12 Ez bar curl - 3x8-12 ABS - 3xfailure HITT - 15min on treadmill (14 incline, 6.0 walk 9.0 run 1 minute on 1 minute off) Push (Friday) Close grip bench press - 3x8-12 Seated military press - 3x8-12 Flat dumbbell bench - 3x8-12 Weighted chest dips - 3xfailure Skull crusher - 3x8-12 ABS - 3xfailure HITT - 15min on treadmill (14 incline, 6.0 walk 9.0 run 1 minute on 1 minute off) Diet: I have a desk job and weigh 178lbs, 5"11" and about 15% BF according to (https://levlnow.com/body-fat-calculator), I clean eat around 2060 cals per day which makes up a split of 30%C / 30%F / 40%P. Every day I drink roughly 3lrs of water and pre/during workout I drink 1 to 2ltrs of BCAA, Creatine, Glutamine and Beta-Alanine mixed together with water. Every night 1 hour before bed I have a 45g of matrix anabolic gold 86% protein shake with 300ml of almond milk and ice blended (to make milkshake, ummm very nice) Weekends I have a slightly higher carbs such as beans on 4 rounds of toast and cheese and a couple of beers (2 Friday.2 Saturday). thanks
  9. Hi Everyone, I've been training since Jan 2017, after a hard PPL gym session 6pm to 7:30pm (inc 15min HITT) I constantly ache all over (some specific body parts from weights) which isn't such a big problem in the day and happy to live with it to get the results. However the problem is when I got to bed around 10pm (up at 6am) and hardly get any f***king sleep.... I'm tossing and turning all night due to aching. Unfortunately I cant train at a different time as I leave home for work at 7am and get back at 5:30pm so need to train from 6pm. Apart from not training lol, is there a way round this or anything I can do to help the ache or what is the best recovery and that will help me get some sleep. Thanks T
  10. Hi Ultrasonic Okay many thanks, for us newbies out there in detail, if you had this routine what would you change exactly and how would it look. Pull (was Tuesday now Monday) Barbell deadlift - 5x5 Cable seated row - 5x8-12 Lat pulldown - 5x8-12 Bent over row - 5x5 EZ Bar bicep curl - 5x8-12 HITT Push (Was Monday now Tuesday) Barbell bench press - 5x5 Incline dumbbell press - 5x5 Standing military press - 5x5 Dumbbell side lateral raise - 5x8-12 Tricep cable pushdown - 5x8-12 Abs/HITT Legs (Wednesday) Barbell back squat - 5x5 Leg press - 5x5 Leg extension - 5x8-12 Calf raise - 5x8-12 Hamstring curl - 5x8-12 Abs Push (Thursday) Close grip bench press - 5x5 Seated military press - 5x5 Flat dumbbell bench - 4x6 Weighted chest dips - 4x6 Skull crusher - 3x10 Abs/HITT Pull (Fridays - if I'm at home) barbell row - 5x5 Wide grip pull up - 4xfailure Dumbbell row - 4x6 Dumbbell curl - 3x10 Ez bar curl - 3x10 Abs/HITT Legs/Cardio (Saturday - if I'm at home) 5k or 10k Run Sunday full rest day cheers
  11. Hi All, I just wanted to say thanks to everyone who imputed their thoughts, suggestions and advice. Ive taken on board your comments along with CG88 journal and revamped my training plan to the below.... I think someone said, less is more :-). As for calories I will be aiming at 5 meals a day hitting roughly 1800 to 2000 cals and see how that goes for a few months. Push (Monday) Barbell bench press - 5x5 Incline dumbbell press - 5x5 Standing military press - 5x5 Dumbbell side lateral raise - 5x8-12 Tricep cable pushdown - 5x8-12 Abs/HITT Pull (Tuesday) Barbell deadlift - 5x5 Cable seated row - 5x8-12 Lat pulldown - 5x8-12 Bent over row - 5x5 EZ Bar bicep curl - 5x8-12 HITT Legs (Wednesday) Barbell back squat - 5x5 Leg press - 5x5 Leg extension - 5x8-12 Calf raise - 5x8-12 Hamstring curl - 5x8-12 Abs Push (Thursday) Close grip bench press - 5x5 Seated military press - 5x5 Flat dumbbell bench - 4x6 Weighted chest dips - 4x6 Skull crusher - 3x10 Abs/HITT Pull (Fridays - if I'm at home) barbell row - 5x5 Wide grip pull up - 4xfailure Dumbbell row - 4x6 Dumbbell curl - 3x10 Ez bar curl - 3x10 Abs/HITT Legs/Cardio (Saturday - if I'm at home) 5k or 10k Run Sunday full rest day I hope ive now got something that's going to work right for me?, if anyone see's anything that needs changing please post. Thanks T
  12. thanks, found the forum very helpful. Ive still got some finer detail to understand like TDEE Moderate Carb Maintenance (30/35/35), Lower Carb - Fat Loss (40/40/20), and Higher Carb (30/20/50) but making progress.
  13. Hi, Ive been trying out the link you provided TDEE and trying to understand the calories and macro's makeup, running the calc for me at 40y male, 180cm, 80kg, moderate exercise at 24% BF (used online calc http://www.active.com/fitness/calculators/bodyfat) comes in at 2,609 cals per day for maintenance. Which then gives me 3 options further down the page.... 1) Maintenance, 2) Cutting, 3) Bulking. if I select Cutting if gives me a further 3 options, A) Moderate Carb Maintenance (30/35/35), B) Lower Carb - Fat Loss (40/40/20), C) Higher Carb (30/20/50). I think ive decided I need to Cut but are you or anyone able to help me understand why there are 3 options for carbs and in what circumstances I would need them and which is probably best for me? thanks
  14. yes the nutritionist cost me £40 for a beginners plan which my goal then was just to lose weight. but now I want bulk slightly so this is where I'm not sure what I need to do and one of the reasons I ended up on here. my immediate priority is to slightly bulk but lose fat. I look similar to this but want to look like this as the end goal (but would like to get some shape by July) that's whats in my plan, ive even got pictures in the original which ive taken out to condense it, again I paid a separate £40 by a PT (unless ive misunderstood what im supposed to be doing from it) maybe I'm supposed to only pick a few out but mix them up each week? I do Shoulders, Legs, Back & Biceps and Chest & Triceps every week with 3-4 sets and 8-10 reps per set since Jan 2017. Flat Bench Chest. e.g. set 1 - 50kg plus 20kg bar 8-10 reps.... set 2 - 40kg plus 20kg bar 8-10 reps.... set 3 - 30kg plus 20kg bar 8-10 reps.... sometime set 4. Incline Bench Chest. same set and rep logic as above "weight will be different" Decline Bench Chest. same set and rep logic as above "weight will be different" Dumbbell Incline Flys. same set and rep logic as above "weight will be different" Cable Flys (pulling to waist - B Pec). same set and rep logic as above "weight will be different" Cable Flys (pulling to chin - T Pec). same set and rep logic as above "weight will be different" I believe push and pull routine was mentioned but went over my head. Link looks interesting I'll do some reading... Advice appreciated I will do some more reading :-) do you know anything about Clen, how it works, what it does, cycles, dosage etc etc? Thanks