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I Lift...Honest
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7,461 Posts
Discussion Starter · #1 ·
Go go power rangers
Some of you may know I used to be decent 18 stone with abs
Now I'm fat small weak and shit

Age:32
Height:6'1
Weight:93.5kg/206.1lbs
Max lifts roughly
OHP:57.5kg
Bench: 80kg
Squat:60kg
Deadlift:130kg


Aim is to do training in blocks
Strength - low reps high weight
Hypertrophy - medium weights reps pump burn sorta ting
Endurance - high reps more cardio


Natty scum



Training this week
Just coming back of 2 weeks off feeling abit ill

Monday: shoulders

Push press x 3 sets
testing my max
Pulled something during these neck area is abit sore now weight felt surprising light after so long off tho

Stright military press x 2

Set or 2 of lateral raises and rear flies
Gave it up before I did more damage

Tuesday
Feeling ill and still sore knee hurting too so skipped it

Hoping for some big leg training today
Legs have been ignored for ages due to knee problems so they barely work now
 

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I Lift...Honest
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7,461 Posts
Discussion Starter · #2 ·
Diet is

2-4 eggs
2 sausages
1 or 2 bread

Flapjack

Some sort of meat & carb rice and chicken lately
Or a coop meal deal

3 scoop protein shake

Family tea some sort of potato and meat

Most days cereal with a scoop of protein powder

Somewhere between 3000 &. 4000 calories
200-300 protein.
 

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I Lift...Honest
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7,461 Posts
Discussion Starter · #3 ·
Legzzz

Did alot of warming up had heater on knee sleeves stretched prepped etc

Squats
60kg
70kg
80kg
100kg
Some cramps after 2nd set but rested abit longer and managed push some more out
Happy with the tired crampy 100kg even tho it used to be a warm up weight!

Skipped SLDL and lunges wanted to break my knees etc in slowly

Barbell curl
40kg x 3 sets

Close grip bench press
40kg
50kg x 2 sets

Food today


Flapjack
Flapjack
Sandwich & chicken bites & coop protein drink
3 scoop protein shake
Chicken & chips & 2 bread
2 lotus biscuits
 

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I Lift...Honest
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7,461 Posts
Discussion Starter · #11 ·
So surprisingly not too sore today although feeling tomorrow may be problematic

Chest today

Getting back into it slowly too old to just go balls out from day 1 so get diet settled and back in the gym this week then next week full sessions
And gonna hop on the hard stuff

That's right I'm going to take....
 

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I Lift...Honest
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7,461 Posts
Discussion Starter · #17 ·
I’d keep it as healthy as possible. Flap Jack, sausage, meal deals and processed cereals are pure shite mate. Aim for 400c from rice, potato and veg, 80f from good fat sources, 200p from 5%steak mince, fillet steak, chicken breast, fage 0% then you won’t have to put yourself through the mincer to get rid of unnecessary fat gain.
Who you calling a mincer!?
 

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Premium Member
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1,054 Posts
I’d keep it as healthy as possible. Flap Jack, sausage, meal deals and processed cereals are pure shite mate. Aim for 500c from rice, potato and veg, 100f from good fat sources, 200p from 5%steak mince, fillet steak, chicken breast, fage 0% then you won’t have to put yourself through the mincer to get rid of unnecessary fat gain.
**** that shite. Calories dictate excess fat gain not the food choices. Aslong as you get enough nutrition and hit your macros who the **** cares if you get the rest of your calories from some flapjacks, cereal or whatever. Id rather stab myself in the eye than eat chicken breast, broccoli and rice everyday
 
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