bvr17ac’s BodyBlog

Been really busy lately that it has been hard to keep up with my 3.5k calorie intake, been working long hours with only 2x 30min breaks at the most doesnt make it easy to get my nutrient intake. And also with my work my calorie intake should be around 4k which makes it even harder!

Plus i have had flu, which has dropped my appetite to the point where i have a cereal bar or two and im full. and i am waking up every morning and been sick and not been able to eat until around 12ish if that. My energy is totally zapped, just been to gym, did 2 exercises of 3 sets (squat & bench press) and left, didnt even bother to complete the other 5 exercises that i had planned (row, lat raises, bb curl, tri ext, calf raise).

Hopefully things will soon get back on track, its been 4 weeks since starting my new training and things have not been consistant, which is making my determination and confidence in the gym just dissapear. On a bit of a downer lol

First week back with the training and dieting and my weight has gone up 4lb from 168 to 172 so i have regained my weight from before the week off. Most of the weight lost/gained was water weight so i have regained all of that. My energy levels are back up which is good, at the beginning of the week i couldnt make it through a workout i was extremely fatigued, but now with a proper diet again i am going through all of the workouts and my strength has gone back up to regular.

First week back with the training and dieting and my weight has gone up 4lb from 168 to 172 so i have regained my weight from before the week off. Most of the weight lost/gained was water weight so i have regained all of that. My energy levels are back up which is good, at the beginning of the week i couldnt make it through a workout i was extremely fatigued, but now with a proper diet again i am going through all of the workouts and my strength has gone back up to regular.

Today is my first day after a week lay off. It is 10:30am right now just got out of bed (late night) and weighed myself and just like i thought…i have lost 3lb bringing my weight down to 168.4lb. But this time next week im confident that i will weigh 170lb again!

Just going to make my morning shake, with 50g Oats, 200ml Full Fat Milk, 10g Protein Powder & a serving of fruit, either a banana or 50g Raisins. I need to really emphasize CHO now because my Glycogen stores are going to be depleted because i dont eat much when im on a break week which is why i lost 3lb in 1 week with no exercise!

I will most probably work out mid afternoon around 2ish because i have gotten up late but this will allow me to get 2-3 good solid CHO packed meals down my neck before i go to gym.

For breakfast it is what i said above, then Lunch will be 120g Pasta, tin of tuna & 30g Mayo then pre workout some fruit & an isotonic drink. so before workout i would have had around 200g of Carbohydrates and about 60g of Protein. Then my PWO shake is going to be crammed full of everything. Its basically my breakfast shake but with 2x the amount. It gives me around 700cal, 35g Pro, 90g Carb, 20g Fat…Packed with energy!

So now im off to make a shake and get fuelling my body for my workout ahead

Been working out for 8 weeks straight on a 3-day split and this is my rest week, its now Thursday and i’m gagging to get back in to training and dieting!

I hate it when i have my breaks because i drop everything and i just eat according to appetite which isn’t a lot maybe even 1000cals a day sometimes! so when i weigh in again on Monday i can expect to have lost a lot of weight which is a kind of a let down because i have just reached my target weight of 170lb so maybe i will be a few pounds under that.

But now i am full of energy and can’t wait to get back in to the gym! I have spent all week reading books "Advanced Sports Nutrition by Dan Benardot", " Building the Classic Physique the Natural Way by Steve Reeves" & "Encyclopedia of Muscle & Strength by Jim Stoppani" to help me put together a full plan. The book by Jim Stoppani is a great book and i recommend anyone to get it if they haven’t. I am going to spend the first 2-4 weeks with 3x a week full body workout to get back in to the swing of things and then on to a 3 day split and mess around with the rep/set/exercise scheme with some of the techniques in Jim’s book every now and then to mix things up. Then im planning on going on a Upper/Lower split then on to a 4 body split.

I am determined to get to 190lb and my current goal is to get to 180lb lean by x-mas so by Monday i have around 15-16 weeks to do it which seems around right if i am going to do it and keep my body fat down or i might even get to 190 with a little extra water & fat weight on top. My long term goal is to be 200lb this time next summer so around 30lb in a year.

I will keep everything up to date on my profile with my weight, stats and will every now and then write in to my blog for a little more detail. Keep an eye out for me!