Asoe's road to something

[asoe209]

here my cals dor the last months, only the last 2 weeks or so was when i decide i was really going to go for more size



I go brockwell lido.

may be doing some session in tooting soon as welll with a freind that should really push me, hes be doing this for years now

[hodi]

I'd say youre running 1000 or so short going by the basic calculation, but if youre seeing gains on that stick with it, everythings subjective!

Balham's got a better weights room than tooting, same membership. Seriously miss my training buddy from back then!

[asoe209]

na i doing think im really noticing any gains I geta nice pump an getting some DOMS as well but not noticed size. i just worry about the risk of over eating and at the same time putting on to much fat.

i would like to get a good gym buddy to spot with its not the same doing it all on your own... if i had some protein i would be hitting my target but i think 2400 may be a little high for me i would say 2000-2200

[asoe209]

@hodi what this RFL that was mentions in the early stages of your log?

[asoe209]

are Gym day dont you just love it.

Got about to hours till i finish work now and hit them weights not sure what to do today as my days got mixed up since i done legs on Tuesday.

Im thinking ill defo do back but what else to throw in there think i stick to normal and do Bi's as well.

This will be the 1st time I record what weight I have done and exercises so hope to see the progression when i come to look back at this. look forward to peoples comments on the workout

[hodi]

Hello dude. RLF is the Rapid Fat Loss diet by Lyle McDonald. Basically a high protein, carb and fat avoidance approach for short term water loss and fat burn. How you do it depends on various factors but for us average dudes you also get a cheat meal once a week and a refeed window where you totally batter the carbs. Works quite well, I took weekly photos and there's definitely a difference after 3 - in my albums.
Its a short term approach useful for a kickstart or an impending wedding or something.

Seriously you should be eating ~ 3500 as a starting point dude if you want to build.

[asoe209]

Quote

Hello dude. RLF is the Rapid Fat Loss diet by Lyle McDonald. Basically a high protein, carb and fat avoidance approach for short term water loss and fat burn. How you do it depends on various factors but for us average dudes you also get a cheat meal once a week and a refeed window where you totally batter the carbs. Works quite well, I took weekly photos and there's definitely a difference after 3 - in my albums.
Its a short term approach useful for a kickstart or an impending wedding or something.

Seriously you should be eating ~ 3500 as a starting point dude if you want to build.

evening or last afternoon.

cool ill have to check that ou could be good thing to use when i start cutting next month. wow really 3500 that seems so high but i guess you do need that to help the muscle grow. ill try and eat more should be better come pay day? that will give me about 3 weeks still of bulking before i start the cut. One thing through eating that much calls how can you make sure you not adding to much fat i dnt really want to make my cut any harder than it needs to be.

well I have just got back for the gym not a bad session today heres how it went

got in a done 10min on the bike to get the blo0d moving

DeadLifts
5 sets
1st 10reps @30kg warm up
2nd 10 60kg started to get a little pain so dropped the weight to 50
3x10 @ 50kg

pullups
3x4 body weight im no good at pull ups but im trying them

Low Row Machine
1x8 warm up @30kg
3x7 @50kg last set dropped to 30kg. (50 may have been to much on this as fell like i was not getting full motion will try at 40kg net time to hold better form)

Machine pulldowns
1x10 @45kg
1x8 @65kg
2x6@75kg the a drop to 65kg for 4

seated cable row
1x12 @30kg warm up
3x8 @45kg

shrugs
4x12 @30kg

super set DB curls with hammer curls
2x6 @12kg DB

curls
2x7 @14kg DB

[asoe209]

[asoe209]

really missing out on my snacks this week

[SphinX]

wow dude we now have a log..agree with hodi you need to up the cals if you do wanna bulk. At the moment on this current diet, ull see minimal gains, mainly get leaner.

Snack on nuts/seeds/dried fruits - carrot sticks are my fav, just something in the taste.