INTRODUCTION
It's been a while since I kept a log on the forums. So much has happened since June and I'm still working through it all, trying as best I can to get back on track. Instead of me typing it all out, for more information on the last 2-3 months and to understand where I am at now, please review this post.
For those who are newer to the forum, if you want to know more about me or see what my training, etc. is usually like, please look through some of my previous logs or check out my website.
Although this log is not likely to be as comprehensive and detailed as the logs I have kept in the past, structured a little differently as well, it will be good for me to start posting more regularly (albeit not daily) again. Plus, given everything that has happened and my current condition, it will help re accountability and motivation.
GOALS
Recovering from a double fracture in my left wrist (this is my first week without it being casted, strapped, or supported in any manner), my main priority is to get back to MY normal training levels as soon as possible. Due to weakness in my left wrist (it is much weaker than it was the last time I fractured it), I have to use weights far lighter than I usually would, and cannot even complete some exercises - even at bodyweight only - due to extreme pain and weakness occurring from the angle of hand/wrist placement required.
Secondary goal is recomping to maintain my current muscle mass and lean down to 7-8% bodyfat! Not being able to lift weights - or lift heavy when I HAVE attempted resistance training - has dramatically affected my body, and although my body composition has remained fairly stable, my body mass has dropped, losing MUSCLE mass and gaining bodyfat.
Since I could not compete in July as planned due to work, and because I want to compete at least ONCE this year, I am looking at competing in late October, even though I am still not able to train as usual for me and my body has changed dramatically because of that (my deltoids, which I worked so hard to build up and cap, have diminished considerably; and my right arm and thigh are now a full inch LARGER than my left arm and thigh - my right arm is usually ~1 cm larger, but has never as extreme as an inch before!).
BODY STATISTICS
As at today:
* Body Composition of 8.8% bodyfat
* Body Mass of 108 pounds
TRAINING
Monday: HIIT Cardio 20 min + Shoulders/Hamstrings
Tuesday: Cardio 10 min + Arms/Abs
Wednesday: HIIT Cardio 20 min
Thursday: Cardio 10 min + Back/Chest
Friday: HIIT Cardio 20 min + Abs OR Full-Body
Saturday: Cardio 20 min
Sunday: Day Off
I also stretch for 20-30 minutes daily.
I haven't trained in a commercial gym for the better part of 2011, and likely won't for quite a while, continuing to train at home and outside.
NUTRITION
Since my nutrition does not play as much of a role as my training does in my conditioning, my nutrition is not the best and most would call it a "perpetual cheat". However, a "perfect" diet means that I make the least progress, so I do what works for my body, albeit there is still a lot of improvement required, and yes, I am STILL working on it.
I generally use a calorie/carbohydrate cycling method, but no specific diet as such, listening to my body on a daily basis and adjusting my nutrition (as I do my training) as required, with my macronutrient ratios and calorie intake changing on a day-to-day basis, albeit averaging out at ~4,300 calories daily. I adjust my nutrition on a weekly - sometimes even daily - basis, dependent on my progress towards my goal/s of that phase, my diet a specific adaption for me, amalgamating nutritional methods and principles taken from Calorie Cycling, Intermittent Fasting, and Lean Gains. My diet could probably best be described as Lean Gains, without being strictly Lean gains, if you know what I mean; Lean Gains (or modifications of it) is definitely a lifestyle nutrition plan that can be easily adhered to, and it doesn't have to be strictly followed, but can be adapted based on the individual, to get the best possible results for them.
The one thing - other than my caloric intake - that is perpetually consistent is my daily consumption of 1-2 UK galleons (a UK galleon is 4.54 litres) of water a day, the only other liquid that I have re drinks herbal or green tea.
SUPPLEMENTS
With the exception of Battle Fuel (which I started on Monday, since I do not have any Erase), I have barely been using even the basics, missing a lot if my regular "staples" since my wrist injury. What I AM using right now (in alphabetical order):
7-KE - ~150g applied post-post-training shower and ~150g applied post-pre-bed shower (until 19 September).
Alpha-T2 - 2 caps first thing and 2 caps 6-8 hours post-Dose 1 (from 6 to 28 October)/
Start again 9 November - reformulated version.
Assault - 1/3 serving Green Apple + 2/3 serving Blue Arctic Raspberry ~30 min pre-training (until 27 September)/
From 28 September - 1 serving Blue Arctic Raspberry ~30 min training.
Battle Fuel - 6 caps ~30 min pre-training (training days); 6 caps ~30 min pre-meal (non-training days) (until 2 October).
Erase - 2 caps first thing, 2 caps 6-8 hours post-Dose 1, and 1 cap pre-bed (from 6 to 25 October)/
Start again 4 November.
MuscleGel Shots (Key Lime flavour): 1-2 packets daily.
RecoverPRO (Red Raspberry flavour): 1 scoop ~30 min pre-training, 2-3 scoops immediately post-training, and 3 scoops 1-2 other times daily (until 12 November).
Shred Matrix: 3 caps immediately post-training and 3 caps ~30 min pre-meal later in the day (until 28 September)/
Start again 6 October.
Vitamin C: 1 gram first thing, 1 gram immediately post-training, 1 gram pre-bed, and sometimes 1 gram post-meal at night.
Let's Get Started!
It's been a while since I kept a log on the forums. So much has happened since June and I'm still working through it all, trying as best I can to get back on track. Instead of me typing it all out, for more information on the last 2-3 months and to understand where I am at now, please review this post.
For those who are newer to the forum, if you want to know more about me or see what my training, etc. is usually like, please look through some of my previous logs or check out my website.
Although this log is not likely to be as comprehensive and detailed as the logs I have kept in the past, structured a little differently as well, it will be good for me to start posting more regularly (albeit not daily) again. Plus, given everything that has happened and my current condition, it will help re accountability and motivation.
GOALS
Recovering from a double fracture in my left wrist (this is my first week without it being casted, strapped, or supported in any manner), my main priority is to get back to MY normal training levels as soon as possible. Due to weakness in my left wrist (it is much weaker than it was the last time I fractured it), I have to use weights far lighter than I usually would, and cannot even complete some exercises - even at bodyweight only - due to extreme pain and weakness occurring from the angle of hand/wrist placement required.
Secondary goal is recomping to maintain my current muscle mass and lean down to 7-8% bodyfat! Not being able to lift weights - or lift heavy when I HAVE attempted resistance training - has dramatically affected my body, and although my body composition has remained fairly stable, my body mass has dropped, losing MUSCLE mass and gaining bodyfat.
Since I could not compete in July as planned due to work, and because I want to compete at least ONCE this year, I am looking at competing in late October, even though I am still not able to train as usual for me and my body has changed dramatically because of that (my deltoids, which I worked so hard to build up and cap, have diminished considerably; and my right arm and thigh are now a full inch LARGER than my left arm and thigh - my right arm is usually ~1 cm larger, but has never as extreme as an inch before!).
BODY STATISTICS
As at today:
* Body Composition of 8.8% bodyfat
* Body Mass of 108 pounds
TRAINING
Monday: HIIT Cardio 20 min + Shoulders/Hamstrings
Tuesday: Cardio 10 min + Arms/Abs
Wednesday: HIIT Cardio 20 min
Thursday: Cardio 10 min + Back/Chest
Friday: HIIT Cardio 20 min + Abs OR Full-Body
Saturday: Cardio 20 min
Sunday: Day Off
I also stretch for 20-30 minutes daily.
I haven't trained in a commercial gym for the better part of 2011, and likely won't for quite a while, continuing to train at home and outside.
NUTRITION
Since my nutrition does not play as much of a role as my training does in my conditioning, my nutrition is not the best and most would call it a "perpetual cheat". However, a "perfect" diet means that I make the least progress, so I do what works for my body, albeit there is still a lot of improvement required, and yes, I am STILL working on it.
I generally use a calorie/carbohydrate cycling method, but no specific diet as such, listening to my body on a daily basis and adjusting my nutrition (as I do my training) as required, with my macronutrient ratios and calorie intake changing on a day-to-day basis, albeit averaging out at ~4,300 calories daily. I adjust my nutrition on a weekly - sometimes even daily - basis, dependent on my progress towards my goal/s of that phase, my diet a specific adaption for me, amalgamating nutritional methods and principles taken from Calorie Cycling, Intermittent Fasting, and Lean Gains. My diet could probably best be described as Lean Gains, without being strictly Lean gains, if you know what I mean; Lean Gains (or modifications of it) is definitely a lifestyle nutrition plan that can be easily adhered to, and it doesn't have to be strictly followed, but can be adapted based on the individual, to get the best possible results for them.
The one thing - other than my caloric intake - that is perpetually consistent is my daily consumption of 1-2 UK galleons (a UK galleon is 4.54 litres) of water a day, the only other liquid that I have re drinks herbal or green tea.
SUPPLEMENTS
With the exception of Battle Fuel (which I started on Monday, since I do not have any Erase), I have barely been using even the basics, missing a lot if my regular "staples" since my wrist injury. What I AM using right now (in alphabetical order):
7-KE - ~150g applied post-post-training shower and ~150g applied post-pre-bed shower (until 19 September).
Alpha-T2 - 2 caps first thing and 2 caps 6-8 hours post-Dose 1 (from 6 to 28 October)/
Start again 9 November - reformulated version.
Assault - 1/3 serving Green Apple + 2/3 serving Blue Arctic Raspberry ~30 min pre-training (until 27 September)/
From 28 September - 1 serving Blue Arctic Raspberry ~30 min training.
Battle Fuel - 6 caps ~30 min pre-training (training days); 6 caps ~30 min pre-meal (non-training days) (until 2 October).
Erase - 2 caps first thing, 2 caps 6-8 hours post-Dose 1, and 1 cap pre-bed (from 6 to 25 October)/
Start again 4 November.
MuscleGel Shots (Key Lime flavour): 1-2 packets daily.
RecoverPRO (Red Raspberry flavour): 1 scoop ~30 min pre-training, 2-3 scoops immediately post-training, and 3 scoops 1-2 other times daily (until 12 November).
Shred Matrix: 3 caps immediately post-training and 3 caps ~30 min pre-meal later in the day (until 28 September)/
Start again 6 October.
Vitamin C: 1 gram first thing, 1 gram immediately post-training, 1 gram pre-bed, and sometimes 1 gram post-meal at night.
Let's Get Started!
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