supercell

And thats been eating a lot of food too. I am about 6 weeks out condition wise. Fairly lean but carrying in the normal places ie the back!!

J

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Captain Hero

haha I did notice, several helpings of chips, maccies etc but its all good you know what your doing


Are you going to try and stay at the same kind of condition/amount of weeks out?

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supercell

yeah I wont get any fatter than this really, I see no point. It means I can eat well, train well and then only have to diet for 6-8 weeks instead of 12-16 into the British.

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Captain Hero

Do you find dieting gets easier each time you do it James? mentally, physically or both?

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TAT 70

Rob has invited me up a couple of times to train with him &
the boys.
Until I get some strength back i`ll give it a miss as its a long
way for me to travel.

Bye the way your not exactly small yourself mate :smile:

supercell

UPDATE

Sunday 20th April 2008

I had my higher carb day yesterday and cheat meal so weight is up today but in the first 5 days I have lost 5lbs and very pleased with how its all going.

On top of my normal food I had 1 banana, 4 trioplex cookies (2 after training and 1 after each of the next 2 meals), 1 pudding, 1 homemade chicken, veg and noodle soup and about 400g of slowly cooked shoulder of lamb with roasted potatoes.

Today I am back on the diet again and feel well fed and ready to hit another week of lowish carbs for me at 250g.

Paul B has told me to up my fats a little so in my last meal I am adding 10g.

I saw Dave Parry today (the author of 'Unleash your Freak') and asked him to assess my condition as I stand at the moment. He reckoned around 6 weeks out which would see me ready in 5 weeks, so pretty much what I thought which was good to know. He will be Pauls eyes down here in my prep for the British as he now lives locally and trains at my gym. Like Paul he has a good eye and will tell me like it is. His input will be just another piece of the puzzle in bringing an improved physique to the British this year.

Matt and I trained legs on friday and yesterday they were SO sore I had to take 600mgs of Ibroprofen. That did the trick and altho they are still sore today they are a lot better (altho putting my socks on is still an issue)

The workout went as follows.

Front squats

1x15 60kgs
1x12 60kgs
1x10 100kgs
1x10 100kgs
Last set was 100kgs of back squats for 15 reps (ass to the floor)

Next week back squats will be performed instead of front squats as neither of us have done them for months.

Leg press

3 sets total up to 7 plates a side for sets of 15.

This was the first time we had done regular leg press since we have trained together so next week will see an increase. This week was all about getting used to the exercise and getting the range of movement right.

Lying dumbell leg curls

3 sets total

1x12 14kgs
1x12 14kgs
1x12 17kgs

I liked this one a lot and it really hit the leg bicep in a very different way to regular lying leg curls. Seemed to hit me more in the lower hamstring (certainly going by the level of DOMS there at the mo)

Seated leg curl

Just 1 set on this one

1x10 whole stack dropped to half stack for another 8.

Suprising how much the Dbell leg curls took out of us, it really was a supreme effort to even move the weight on these seated curls.

Today is a day off (saturday I did some abs and posing). I didn't do cardio today and even had a lie in until 8.45 so will have 1 less meal as a result (normally have meal 2 at 9am) Wont do me any harm missing a meal, the extra rest was worth it. I will make up the extra carbs and protein in the next 5 meals.

Monday is chest so it will be interesting to see how my shoulder and elbows are. My shoulder is completely better now and even my elbows feel less sore, as do my knees. I have been religiously taking my MSM and Cissus from Myprotein over the last 10 days and I think I may be seeing some small benefit (even if it is just a placebo effect at this stage)

Have a restful and peaceful sunday

J

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DB

Now..

No one shoot me down for this lol..

I remember reading or hearing Dave pulumbo say that you shouldnt take anti inflammatories for sore muscles as it reduces recovery&growth...

just what i heard/read

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often imitated never duplicated
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Nytol

You are right, NSAID's do inhibit protein synthesis but a couple of ibuprofen will not make much difference, esp if they allow you to walk to the kitchen to get food,

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pitbull

I agree occasional use will cause min effect if any..

Most studies i have seen are founded on prolonged use.

But then theres this study which i do find is not ideal due to age range choice but none the less a different opinion.

http://www.musculardevelopment.com/c.../view/1207/79/

Over-The-Counter Pain Killers Increase Muscle Mass
Written by Federation of American Societies for Experimental Biology
Monday, 07 April 2008
ScienceDaily (Apr. 7, 2008) - Taking daily recommended dosages of ibuprofen and acetaminophen caused a substantially greater increase over placebo in the amount of quadriceps muscle mass and muscle strength gained during three months of regular weight lifting, in a study by physiologists at the Human Performance Laboratory, Ball State University.

Thirty-six men and women, between 60 and 78 years of age (average age 65), were randomly assigned to daily dosages of either ibuprofen (such as that in Advil), acetaminophen (such as that in Tylenol), or a placebo. The dosages were identical to those recommended by the manufacturers and were selected to most closely mimic what chronic users of these medicines were likely to be taking. Neither the volunteers nor the scientists knew who was receiving which treatment until the end of the study.

All subjects participated in three months of weight training, 15-20 minute sessions conducted in the Human Performance Laboratory three times per week. The researchers knew from their own and other studies that training at this intensity and for this time period would significantly increase muscle mass and strength. They expected the placebo group to show such increases, as its members did, but they were surprised to find that the groups using either ibuprofen or acetaminophen did even better.

An earlier study from the laboratory, measuring muscle metabolism (or more precisely, muscle protein synthesis, the mechanism through which new protein is added to muscle), had looked at changes over a 24 hour period. This "acute" study found that both ibuprofen and acetaminophen had a negative impact, by blocking a specific enzyme cyclooxygenase, commonly referred to as COX.

But that study looked at only one day. Over three months, says Dr. Trappe, the chronic consumption of ibuprofen or acetaminophen during resistance training appears to have induced intramuscular changes that enhance the metabolic response to resistance exercise, allowing the body to add substantially more new protein to muscle.

The amount of change was measured in quadricep muscles using Magnetic Resonance Imaging (MRI), the gold standard for determining muscle mass. The researchers now are conducting assays of muscle biopsies taken before and after the three-month period of resistance training, in order to understand the metabolic mechanism of the positive effects of ibuprofen and acetaminophen.

One of the foci of Ball State's Human Performance Laboratory is the adaptation of the elderly to exercise. Another is the loss of muscle mass that takes place when astronauts are exposed to long-term weightlessness. This work has implications for both groups, says Dr. Trappe.

*This presentation was part of the scientific program of the American Physiological Society (APS). In addition to Dr. Carroll and Dr. Trappe, co-authors of the Experimental Biology presentation are Jared Dickinson, Jennifer Lemoine, Jacob Haus, and Eileen Weinheimer, graduate students working with Dr. Trappe, and study physician Dr. Christopher Hollon.

Funding for the research came from the National Institutes of Health and a postdoctoral initiative award from APS.

Adapted from materials provided by Federation of American Societies for Experimental Biology, via EurekAlert!, a service of AAAS.

S

greg fear

what does your diet look like now
if u could just run through what u are eating
throughout the day thanks

supercell

Diet is as follows for this week.

5.30am Wake 10g Glutamine, ECA stack

6.30 CARDIO 30 mins

7.30 Meal 1 40g whey, 40g WMS, 5g glutamine, 5g creatine, 3g acetyl l carnitine, 3g beta alanine, multi vit/min, B complex, 1000mg vit c, 3 cissus caps, 2 MSM caps

8.30 Meal 2 50g oats, 35g total protein, 20g raisins

TRAIN

11.00 Meal 3 PWO 50g whey, 50g WMS, 5g glutamine, 5g creatine, 3g acetyl l carnitine (for non training days see below)

13.30 Meal 4 200g Tilapia fish (44g protein), 125g brown rice (32g carbs) (cooked weight), 10g olive oil, veg, ECA stack

16.00 Meal 5 Same as above, 3 cissus caps, 2 MSM caps

19.00 Meal 6 Same as above

22.00 Meal 7 60g oats, 50g Total protein, 20g cashews

Before bed 10g glutamine.

On NON TRAINING days I have 4 whole eggs and 125g brown rice instead of my PWO drink.

Thats it for the next week. I will change again for the week after and be substituting egg whites instead of whey and the last week I will go over to turkey only for my protein.
I am trying something very different for this run in with a traditional 3 day depletion and a very tried and tested traditional carb up using white pots then switching over to protein only (turkey) for the last part of the day before the show.
I wont be using any diuretics apart from a little Vit c and traditional water loading.

I thought I would trial a protein powder free last 2 weeks for the first time ever to see how it effects me and my physique. The beauty of these guest spots is that it gives you a chance to do something you may never risk trying for a major show.

I did something very similar for the 2004 Gravesend show and many said that I was in fantastic shape that day. We shall see. As you add muscle and get older the body responds differently so it will be a very interesting next 2 weeks for me (and tough)

J

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pitbull

Thats a strick diet there mate..

Think the protein switching is a good ideal, even in my limited opinion on condition when i switched over to Turkey only for last few days def noticed a difference, and given my conditioning compared to you can only imagine effect would be even more dramatic for you.

But hey saying that i ain't eating fish and rice with you when i come down on sunday !

Saying that though could just imagine me sitting in Nando's munching chicken, rice and chips with you sitting there eating out of your tupperware tub...

Are bliss, revenge is sweet !!

S

greg fear

i agree changing things like u said you neva know it could make a big difference to ones physique

thanks for posting up your diet there mate

jjb1

james why 50g oats pre work out then 60g before bed

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