Wobmarvels let's go natural for a while (almost) and see what happens log.

Wobmarvel

Wobmarvel

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Hi guys, due to my need to log stuff I have decided to start a log which will go on a few months.

I will be using supplements during this time but it's more of a daily life log than a supplement or training log. No actual anabolics planned except possibly mystical potion type natural ones.

I have not long come off a cycle and am looking to maintain some of the added size whilst leaning out a bit for summer and working around several issues I have through post hernia surgery, injuring my arm whilst on my last cycle and stuff that is happening simply cos I'm getting old.

Everyone is welcome along for the ride, I will go into my current diet and workout regimen in future posts but if anyone wants to comment or ridicule then I'm up for it.
 
Wobmarvel

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So current diet. I am not going full blown keto but utilising higher fats and less carbs. I try and keep carbs low in a meal of fats are high and vice versa.

Breakfast is smoked mackerel and natural peanut butter on rice cakes.

Mid morning is protein shake with oats and banana with an apple.

Lunch is chicken with salad.

Mid afternoon is same as mid morning minus the apple.

Dinner is steak with whole eggs bell peppers and mushrooms.

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Wobmarvel

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Supplement wise (time for people to roll their eyes) I am currently sticking to mainly Blackstone labs, mutant with protein from myprotein. I'm also finishing up ar1macare pro from ol as part of my pct. I'm no longer on clomid even though it's only been a couple of weeks. It plays havoc on my emotional state and I feel a million times better without it.

I use dust V2 every morning, not preworkout. I use anesthetized every second or third night to help with sleep. I sip on bcaas throughout they day and I take extra joint supplement daily too. Currently using apex male as part of my pct.

I get that a lot of people don't rate bsl. Partly because pj can be a dick, their Andros are underdosed and on paper there are much better test boosters etc. But I keep coming back to them because when I use them I notice a difference in how I feel.

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Wobmarvel

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Because my diet is fairly low carb I take glycolog with a high fast carb snack (bowl of cereal) about an hour before workout. This is my preworkout, I don't use anything else as I work out late so I use the actual preworkout (dust V2) in the morning before my walk to work. Means I only use glycolog 3 times per week and one bottle lasts twenty weeks.
 
Wobmarvel

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So today I did squats. Finally got some squat stands. For those who don't know I work out at home with very little equipment. Did 6 sets working up to 65kg which I know isn't much but I'm someone who dodged leg training for years. Plus still get twinges from my hernia op. Intended to proceed with dumbbell lunges but couldn't complete due to horrendous cramps in my left leg hamstrings. Not sure if solution is stretching or more thorough warm up but I'll get there.
 
Wobmarvel

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I really need to pull my finger out and get some decent workouts in. Kids didn't settle until late last night so did a quick 30 minute pull up bar workout.(with one of my kids sleeping in the room).

Wide grip bodyweight pull-ups. Warm up reps 1/2/3 followed by working sets of 8/7/7 then switched to underhand close grip chin ups 10/10/10/10.

1 minute rest between sets.

Better than nothing but I've been short changing myself (or simply making excuses) too much recently.

Still sticking with same diet with the removal of the first meal to see effects on bodyweight and composieion. Plus have added spring onions and baby corn cobs to my evening meal.
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Wobmarvel

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So did some chest today. Nothing to complete failure, still working around pain in my left arm.

Decided to up the volume a bit.

Warm up/pre exhaust

Push ups X 100

Bench press

35kg X 10
55kg X 10
65kg X 8,8,8

1 minute rest between sets. Like I said these were not to failure, for a start I train at home and don't have safeties or a spotter. If my arm twinges I would have to drop the weight pretty quick but to be honest found this relatively easy. I know it's hardly crazy weight for most folk but since it's the same weight I struggled with squats on just goes to show how neglected my legs must be.

Bodyweight dips X 12,12,12,12

Again I could have pushed further on these and will next time.

Moved on to incline flies but these did aggravate my arm so had to stop after one set.
 
Wobmarvel

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My usual post workout snack. Greek yogurt, cinnamon protein powder, peanut butter and raisins. Tastes amazing... If you like the sound of slightly sickly cinnamon fruitcake batter. I have this three days a week on workout days only.
 
Wobmarvel

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Well my weight is just falling off. I cut out breakfast for 2 days, then had a massive cheat day on Saturday involving sausage and bacon rolls, yum yums, KFC for lunch burger and pizza for dinner. Diet back on track yesterday and I'm 190lbs this morning, a loss of around 3 lbs since Wednesday. Feel way better than when I was eating to maintain over 200 though. Just no bloat, no excessive hunger but craving every meal.

Feeling this way fits on so much better with my daily life, work, kids, wife. I'm gonna aim to keep around this weight and add definition, (remove fat) but without dropping to 168lbs which I did a couple of years ago to see how far I could go.

So I will need to add meals back in if the weight keeps dropping.
 
BEAST73

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Food looking good and great job on the smart training.
 
Wobmarvel

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So today was leg day again... So I did arms... After all it is my birthday so I'll do what I want though. Pretty solid workout, testing limits of my sore arm so again nothing to complete failure.

Warm-up/pre-exhaust

Ez bar curls ss with overhead ez bar triceps extensions.

7.5kg (the bar) X 50/50

17.5kg X 12/12

27.5kg X 12/12

37.5kg X 8/8,8/8,8/8

Seated incline dumbbell curls ss with incline dumbbell tricep extensions locking out at 45 degrees.

7.5kg (each) X 15/15

12.5kg X 8/8,8/8,8/8

Standing concentration curls ss with feet raised tricep dips.

22.5kg dumbbell/bodyweight X 8/15, 8/15, 8/15

Felt slight twinges in left arm with the concentration curls, this was quite heavy for me. Pleased with volume though. And the post workout meal... Which was dominos.... Because birthday.
 
Wobmarvel

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So I asked this in another thread. What are the bars jutting out of my squat stands for? I thought they may be safeties but they are too low. Any ideas?
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Wobmarvel

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Very short update, I am full of the cold.
 
Wobmarvel

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Pretty sure they will be for a bench/floor press or rack for rows/ shrugs
Cheers, I figured a rack for rows. Will be testing that theory today. Floor presses could work though.
 
Wobmarvel

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Okay I didn't test that theory but I did train back.

Wide grip bodyweight pull-ups.

1,2,3,10,10,10

Narrow grip bodyweight chin ups.

15,15,12

Dumbbell rows, 22.5kg dumbbell.

12,12,12

Inverted bodyweight rows, neutral grip, works like face pulls get a crazy pump in rear delts.

20,15,12

Resistance band pullovers, looks weird with bands hooked around dip station and my kneeling on the floor.

50reps, just went until I got a crazy burn then rounded up to the nearest 10. By the end though I wasn't controlling the band it was controlling me lol.

Post workout meal/snack

Greek yoghurt, scoop of banana cream isosurge, scoop of creatine and raisins.
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Wobmarvel

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So time to mix up the diet again. Wanted to remove some of the protein powder and replace with actual food so here is this morning's first meal.

Smoked mackerel, crab meat and rice cakes with natural peanut butter. This is in place of what was my first protein shake.
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Wobmarvel

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Also these are the rice cakes I use if anyone is interested, 6 grams of carbs per rice cake and around 30 cals. Couldn't really get away with them on keto but if anyone is going low carb and wants that carb snack feel, they are ideal.
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Wobmarvel

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I don't drink the bcaas with the meal btw that lasts me three hours until my next meal. Not necessary i know but if I just have water I don't drink it. Plus per scoop it has 7.2 g bcaas a couple of grams of support and I guess recovery ingredients and electrolytes.

I get 30 serves for about £13.50 so works out at less than 50p per serve. Not as cheap as flavoured water for sure but there will be people out there saying "bcaas are a waste of money" then drinking two or three bangs, monsters, relentlesses or red bulls per day at like £1 per can.

It's fermented plant based bcaas too. You know, the type that some companies say is why they have to charge more for theirs and charge £25 - £30 for 30 serves.

Does annoy me that they skip on the eaas but I'm not drinking this for bro science. I have just eaten 50gms of protein from fish, crab and peanut butter and I'm about to eat another 50gms from chicken in a couple of hours.

I sip on another shaker of this in the afternoon too.
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Wobmarvel

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Lunch today, chicken plus salad. A bit light on the chicken. I usually have two large or three smaller pieces hense the crab meat with the first meal. Added a small amount of cheese in with the salad. Find myself not craving the salad and I like each of my meals to be something I crave so I've added cheese. Not the ideal choice but still fits the low carb and there is hardly any. The thing with cheese is a little goes a long way. Also having a coffee.
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Wobmarvel

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Here are my take to work "other supplements" btw.

I have 4 apex male I take with my first meal. 4 ar1macare pro plus 2 fish oil and 2 join support (myprotein brand). And lastly 2 glycolog which I'm toying around with taking with my afternoon snack since it's my highest carb meal of the day not including my preworkout carb snack.

On top of this I take 2 non stimulation fat burners with my morning cup of tea along with 1 glycolog (experimenting again as I have sugar in my tea). I take one scoop of dust V2 before my walk to work (will soon switch to mutant madness since it's about £15 for 30 serves and it has the multiple forms of caffeine with some beta alenine, sh1t pump ingredients but I'm not bothered about a pump on my brisk walk to work). I also take 4 more apex male with my evening meal and 3 glycolog about an hour preworkout along with a hi carb snack (cereal of some kind).
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Wobmarvel

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Upon waking, cup of tea, one glycolog and two slender.
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hairygrandpa

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In for the food porn! :)
 
Wobmarvel

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8am serving of dust V2. I dont actually have work today but walking the kids to nursery and school. Man I need the preworkout just to get them dressed.
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Wobmarvel

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Went for a quick food top up shopping trip on the way home.
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Wobmarvel

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First meal, smoked mackerel and natural peanut butter on rice cakes. 4 apex male pills with half a litre of water.
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Wobmarvel

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30 mins preworkout chocolate cereal with milk plus 3 glycolog.
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Wobmarvel

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Workout chest

Warm-up/pre-exhaust

Pushups X 100

Bench press

35kg X 20

55kg X 15

65kg X 12

70kg x 6, 6

Bodyweight dips X 15, 15, 15, 15

Dumbbell incline flies

12.5kg dumbbells x 12, 12, 12

Overhead dumbbell press

22.5kg dumbbells x 6, 4

Arm pain stopped me going further with these. Managed the flyes though, still had pain and was using a much lighter weight than usual even for me.

Resistance band lateral raises x 50
 
Wobmarvel

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Post workout snack, Greek yogurt, scoop of banana cream protein, creatine and raisins. The small bowl was for my 5 year old son, minus the creatine and raisins.
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Wobmarvel

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Meal 2:- three chicken thighs air fried with BBQ seasoning, salad consisting of lettuce, cherry tomatoes, cucumber and pickled onions.
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Wobmarvel

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Also with this meal I take:- 4 X ar1macare pro, 2 X fish oil and 2 x joint supplement.
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Wobmarvel

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Late afternoon snack, protein shake with almond milk, water, whole banana, sachet of oatmeal, one scoop cinnamon bun and one scoop salted caramel whey. Plus an Apple.
 
Wobmarvel

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So final meal of the day. Peppers, mushrooms, spring onions, steak and three whole eggs. I take another 4 apex male with this.

You will all be happy to know I won't be posting this much daily because I'm pretty much eating exactly the same every day. On non workout days I don't have the preworkout cereal or post workout yogurt. And if I'm working the order is different.

On a work day I will have the tea on waking, dust V2 at 8. Then I walk to work, eat the mackerel and peanut butter on rice cakes. At around noon I have the chicken and salad. Mid afternoon I have the protein shake and apple then walk home after work and then have the steak eggs and veggies. Then if it's a workout day I have the cerial before and yogurt after by which point it's about 10pm and I go to bed.
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hairygrandpa

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Your food choices are awesome! I know a lot of folks here on AM who should subscribe to get a hint what to eat!
 
Wobmarvel

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Your food choices are awesome! I know a lot of folks here on AM who should subscribe to get a hint what to eat!
Thanks, then I need to subscribe to them to learn how to not lift like a girl lol.
 
Wobmarvel

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I will be doing away with the chocolate cereal. Along with the glycolog I get great pumps but still get a sugar crash about 30 minutes after eating and start yawning mid workout.

I'll be replacing my evening meal on workout days with white fish which should be better on my digestion than steak an hour before training, and rice (still with peppers, mushrooms and spring onions) just for a better source of carbs and a bit of a calorie boost as my weight is just falling off just now and that's not really the goal. I'll post a pic when it happens. (Should be Friday).
 
Wobmarvel

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So preworkout meal is 260gms cod with rice mushrooms pepper and spring onion. Also took glycolog about 15 mins before the meal. We will see what happens, I intend to train legs tonight.
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BEAST73

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Workouts looking good and Foods looking delicious!
 
Wobmarvel

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So.... Legs.....

I'm pretty pleased with the workout but I'm not gonna lie. Strength was not the focus, more conditioning.

Barbell squats

Just the bar (15kg) X 50

35kg X 50

Romanian deadlifts 35kg X 50

These really helped loosen up the hamstrings.

Deadlifts

35kg X 8
55kg X 8
75kg X 8
80kg X 8,8,8

Could have done more reps than this but don't want to push it. Every time I train legs I end up with severe hamstring cramps and/or hernia pain. Didn't this time, I believe the warmups definitely helped.

Finished with sets of dumbell lunges, 10kg dumbell X 10,10,10

Worked up a great sweat. Not exactly muscle building but definitely muscle conditioning. Will see how my legs feel tomorrow.

Post workout snack was the yogurt thing again. Won't post another pic just scroll up.
 
Wobmarvel

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So still losing weight, back under 190lbs which is my target weight so will see how it stabilises over the next few days and add something in if need be.

Today's my usual cheat day but tomorrow's mother's Day so there will be some non diet meals thrown in over the weekend.

Don't bother with the one glycolog in the mornings anymore so I'm back to three with preworkout meal only. I thought with sugar in my tea it would do something but it's not enough carbs to really take effect and I end up getting a bit light headed and hypoglycemic feeling on my walk to work. It's strong stuff but let's face it, Blackstone labs have probably put amphetamines in there or something.
 
Wobmarvel

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That's the apex male done. Was finishing off from my pct so won't be replacing as I generally don't use natty test boosters (oops sorry ironhands I mean artificial testosterone enhancers.) I'm getting the itch to start planning another experimental cycle possibly rad140 which I've never used before and maybe mk and/or cardarine but since this is a natural thread I'll try to refrain. I may just run bsl recomp Rx again as I liked it's effects before and maybe throw in their new plant based halo product for sh1ts and giggles. We will see.
 

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