patrick93’s BodyBlog

FIRST THANG IN THE MORNANGGGG

i’m pretty sure that will be the most challenging thing.  ESPECIALLY when i’m bleary-eyed and sleep deprived (sweet rhyme bro)

my first meal is oatmeal (no milk) and a whey shake with water EVERY SINGLE MORNING.  how truly glorious.

it will come down to this…i will wake up and i will be feeling BAD.  there is no doubt about it, i will not want to eat that meal.  it’ll be that ‘hungry but don’t want to eat that meal, would rather eat nothing or just drink a cup of tea’

**** THAT ****.

unacceptable.  i will get out of bed like a full lord and go down and run the shaker under the tap with cold water, put my chocolate whey into it blend that **** up.
then start drinking it will i measure my oats on the scale and pour them into the pot and start cooking them.

PURE GLORY.  it will be the best meal of my entire day.

i had a great diet for about 3 weeks last month and now just……SLOP.

mainly because i know i’m going to make my powerlifting goals pretty easily i’ve just eased off and started cruising.  
not getting nearly enough protein and eating way to much bull**** sugary cereals and carbs.  gonna make me fat.  fat that has to come off next month.

anyways…i work out in 10 minutes.  i don’t really have that high hopes for it considering my poor diet of today but as of tomorrow i’m stepping the **** up.

finished it all today.

i’m about 78 kilos, so i’ll be eating:

1800 cals / day

240g protein
50g fat
100g carbs

spread out over 6 meals….
main foods are

- chicken breast
- lean cuts of red meat
- whey
- oatmeal
- rice
- potatoes
- SALADS

i’ll be running a cheap thermogenic cause i’m too stingy (or maybe smart) to buy full expensive **** like hydroxycut/REDuction/animal cuts

routine will stay as rippetoes, aiming to GAIN strength (Y) or at the VERY LEAST maintain.  but ****it, i’m confident i’ll have an 85 kilox5 bench by december.

annnnnnnnd for the first time ever i’ll be taking a pre-wo supplement :O:O - NO-explode.  hoping it’ll maybe salvage some of my performance in the gym when i’m carb depleted as ****.

i’ll be posting a daily progress log for the entire 12 weeks detailing motivation…diet…lifting…whatever.  so stay tuned.

KEEP LIFTING
and good luck on cutting for any southern hemisphere brahs

IMO how physically strong you are has nothing to do with how much weight you lift in the gym

i mean, of course it does….but you can be plenty strong enough and still fail on a weight due to other variables being ****ed up.

e.g. poor diet slash sleep slash inadequate protein = FAIL

sleep is so key.

WOO!

one more month of bulking (Y)

the title is a bit misleading, but gets the point across.

when bulking…..you have to get into the mindset of a powerlifter trying pile as much weight on the bar and food into your body as possible.  (within reason).  if you’re scared about little bull**** fat gains…..you’ll probably end up eating at maintenance.  FAIL.

when cutting…..you can’t be too worried about losing muscle or you’ll probably eat too many carbs / FOOD IN GENERAL.

seperate the two mentalities.  compartmentalize dat shiz.

i’m only realizing now the difference a day or poor sleep/diet/supplementation can have.

i just finished a workout which went okay but not great.  compare this to my last workout (see last entry) which went ****ing AWESOME.

what were the differences?

1) last workout i had no school, i.e. no stress and no walking around all day.
2) because of no school i could sleep in every day and get ample rest.  10+ hours daily.  awesome for growing and recovery.
3) last week i was taking creatine mono but stopped the other day because it was giving me headaches (not enough water drinking i think)
4) because i was home, i eat perfectly every two hours in huge quantities.

compare that to this week………

1) school…..walking around up and down stairs all day.
2) 6-7 hours of sleep
3) no creatine
4) poor school diet…..didn’t eat enough and had supressed appetite.  didn’t pack enough lunch.

the result? felt tired as **** (not even coffee perked me up), struggled with weights, poor intensity, felt worn out and sweaty and dirty from exercising before i even began…..just overall YUCK.

but you live an learn.  getting back on the creatine + gallon of h20 a day.  going to bed earlier to get ample sleep.  

still put up a pr for squat (83kg x 5) though.  

———–

progress pic from today (bad lighting but there it is)

still looking RELATIVELY lean at the front (i.e. no belly while wearing a tee…..but still VERY KEEN to cut in october)

just finished my workout and everything was LIGHT WEIGHT.

just squatted 80 kilos for the first time ever.  ATG without major struggling.

bench - smooth and controlled.

dead - 86 like it was nothing.  

(L) rippetoes, would recommend to anyone.

had my weekend double rest day for rippetoes and came back today fresh.

those two days of rest make a MASSIVE difference.  

everything just feels…….lighter…..

e.g. usually the i can feel the bar just crushing down on me when i unrack it for squats, but today it just kindof sat weightlessly on my traps ready to be thrown around.

bench was smooth and controlled - personal record too.

deads which usually feel so heavy i’m thinking ‘this is an injury in the making’ were like and controlled - again….another PR.

—

i put this down to two days of solid sleep (waking naturally without an alarm/bitch parent)
PLUS
my nutrition of the past week has been AWESOME.  incredibly good.  eating healthy and in huge quantities.

feeling super confident for making my powerlifting PRs and for the october-december cut.

so i’m put putting along with rippetoes by put putting i actually mean RAPING.  hard out.

i’ve set myself some powerlifting goals to achieve by the 30th of september (end of my bulk) to spur me on to eat big well, lift hard and sleep long.

this are what i’m hoping to put up on the 30th:
100kg SQUAT
115kg DEADLIFT
80kg BENCH

barring any injury/****ups, this is reachable.  

the past week i have been eating PERFECTLY, lifting hard….****…everything has been great.
my only problem with rippetoes since starting is i’ve LOST BODY FAT ahahaha.  ****ing great program.

my only worries right now are knee injuries from squatting - my left knee gives me twinges every now and again and i get **** scared and ice it.
the other thing i need to focus on is SMASHING the good food.  just force feeding myself nutrient rich food constantly.

so yeah, definitely on task for the 2009 transformation.  keep watching the blog for updates - on christmas day i will post a picture of the finished product of a year of hard work.  i will have some good size and will be ripped to ****.  and tan.  

keep lifting brahs