General Discussion: FUK summer 2015 Six pack challenge = Ineff Challenge - Can you repeat his success


Show original post
bill
bill avatar

4493 posts since 5/8/09

8 Sep 2013 20:17
MuayThaiPimp wrote: Good work bill how your training program looking what's your split?


doing 6 days right now, 4 days weights, 2 days cardio… chest/biceps, back, cardio, shoulders/triceps, legs, cardio…

Typical day's food for me at the moment is:

breakfast: greek yoghurt, protein powder and fruit
lunch: chicken, broccoli, coconut oil/aminos and cashew nuts
dinner: chips, mushy peas, chilli bean burger, mushrooms and lots of barbecue sauce. Coffee.

Would have shakes, fruit juice and eat Moaom's almost every single day as well. So, obvious room for improvement but up to now I've made gradual changes in order to make them permanent. Reckon if I just changed my entire diet all in one go, I'd yoyo. Gonna make a bigger effort this month though.
CovOne
CovOne avatar

8262 posts since 17/8/04

8 Sep 2013 20:22
Perfect way of doing it Bill, do the smallest amount possible to see a change, when this platues you can then make other small adjustments and repeat. Allows you to make dietry changes over a prolonged period of time whilst getting to know what 'works' for you.

Squatted with a safety bar today, changes the direction of force. Enjoyed the session proper jeelly legs afterwards.
Ruben
Ruben avatar

10676 posts since 2/7/03

11 Sep 2013 18:46
Just got teh 200kg rackpull I have been working towards, really pleased - felt awesome.

Will drop the weight back again now and start deadlifting from the deck again.
CovOne
CovOne avatar

8262 posts since 17/8/04

11 Sep 2013 18:59
Good work, haven't attempted any single max DL work for ages, fancy giving it a go soon. I should be at 160kg I reckon. Currently doing something (well last two sessions) called Sadiv deadlifts. Proper workout.

http://articles.elitefts.com/training-articles/sadistic-strength-methods-sadiv-sets/

Watched a guy on Saturday benching 245kg for doubles.
bill
bill avatar

4493 posts since 5/8/09

11 Sep 2013 22:09
nice one ruben Cool

Ruben
Ruben avatar

10676 posts since 2/7/03

15 Sep 2013 19:55
Weighing in @ 78.7kg now, looking forward to hitting 80kg then I plan on dieting back down very slowly - definitely starting to feel a bit fat.

Saw my GP about my shoulder yesterday and he has referred me for scan to see what exactly is up with it Cool

You still on the greens supp bill? Nearly finished my San one and not into it enough to fork out for another tub - it's dirt cheap in the US but a bit expensive here.

Still up for using one though.
MuayThaiPimp
MuayThaiPimp avatar

7205 posts since 10/8/11

15 Sep 2013 21:22
Cool Going for 150kg deadlift 2moro..weighing 70kg..Have a client going for 130kg 2m too, in week 3 of 6 week program…will report back 2m if I fail or what!
RickRude
RickRude avatar

2043 posts since 13/1/12

16 Sep 2013 00:06
Legs day today managed 4 reps on 220 kg and dumped the 5th - the squat rack nearly snapped, first time it's happened

What all you guys taking VMS wise - here is a pic of my daily essentials


Breakfast - green tea, Vit c, MSM, toco sorb, Vit d3
Mid morn - omega 3, multi vit, Biotin + Zinc, Iron essential
Lunch - green bean coffee extract, omega 3, MSM
4pm - repeat breakfast
7pm - repeat mid morn
Zzzz - MSM, ZMA, Omega 3

Also using BCAA's pre and post
Ruben
Ruben avatar

10676 posts since 2/7/03

16 Sep 2013 17:14
Just ON Optimen and fish oil in the morning and evening.

Got some Cotrolled Labs Oximega on the way.

I liked ZMA but I literally don't have enough hours in the day to squeeze them in between evening meal and bedtime casein.
Ruben
Ruben avatar

10676 posts since 2/7/03

17 Sep 2013 19:09
Ruben wrote:
Commander_Venus wrote: I train bi's & tri's on the same day. You been arrogant/curious enough to measure your arms?

yes/yes - think they were 15.5" a month or so ago, people comment on my arms quite often - probably means I need to work harder on everything else.

Good work errrbody Ubercool

16" fully pumped now Smiling

Not much going down in here at the moment..
bill
bill avatar

4493 posts since 5/8/09

17 Sep 2013 19:27
Ruben wrote: You still on the greens supp bill?

Can't stomach it anymore, taste just seems to get worse. Had some today for first time in a week and nearly puked, can't even think of it without feeling sick.
MuayThaiPimp
MuayThaiPimp avatar

7205 posts since 10/8/11

17 Sep 2013 19:42
Failed 150kg ffs Evil gonna switch it up and increase reps @ 145kg, 38kg db chest press today so happy with that, had a female client today, with an amazing ass, booked in again for Thursday Cool
CovOne
CovOne avatar

8262 posts since 17/8/04

17 Sep 2013 19:53
MTP give Sadiv deads ago for 4 weeks and I guarantee 150 will go up. Did a big volume session Sat/Mon and feeling it in my traps today so just did a farting around arms session.
trailofdavid
trailofdavid avatar

4986 posts since 14/8/09

17 Sep 2013 20:00
Always enjoy working out after work as I can make sure i've eaten well/properly throughout the day, but I want to start going before work at least once a week (gym's much quieter and would fit into my schedule better). Anyone else go early in the day? What do you eat to fuel up? Needs to be as quick as possible.

CovOne
CovOne avatar

8262 posts since 17/8/04

17 Sep 2013 20:06
I did 16 months solid at 5:30am 4 x week. On waking I had a 4 egg omelette and more often then not a pre workout. After the gym I had post workout mix of 50g rolled oats and 25g whey. I then could go to 1:20pm and have a big lunch.
Ju
Ju avatar

1267 posts since 5/9/09

20 Sep 2013 19:01
I found working out with no breakfast fine as well, as long as I had a decent dinner the night before. Creatine and some caffeine / pwo was satiating enough. Just stuff your face afterwards.
krisricey
krisricey avatar

1591 posts since 24/3/12

20 Sep 2013 19:04
Same as Ju. I go morning 6 days a week and dont eat as im intermittent fasting. I just take creatine and some pre-workout (caffeine) and im ready to go. Protein shake around 11 oclock and By 2 im hungry
MuayThaiPimp
MuayThaiPimp avatar

7205 posts since 10/8/11

20 Sep 2013 19:59
Cov yeah mate, looked into that! Starting a bulking phase now, so might adapt that into a deadlift day, train 6 days a week sometimes twice day, jus because in gym 6 days week most of the day, did leg day other day, hard session ass to grass squats Romanian deadlift, heavy isolated lunges, leg press 2-2 tempo, the had to do some plyometrics with a client, cunt needed shown every set fucking wrecked I was Laughing out loud
velvet
velvet avatar

9460 posts since 12/6/06

23 Sep 2013 09:00
what companies do good deals on joint gym membership (2 people on 1 membership)

CovOne
CovOne avatar

8262 posts since 17/8/04

2 Oct 2013 22:06
Recommend me some jeans for chunky thighs, 5ft 9 for what it is worth. Have been constantly wearing some Helmut Lang/nudie jeans for I reckon two years now Oops and since have struggled to match decent room in the rise and thigh whilst retaining a decent taper in the leg. Don't mind having to wear in some raws to a degree around the house.