Lonsdale's Real Deal Log

Lonsdale

ight. I just finished a PP/SD cycle and seem to be exactly where i was at the start. I'm pretty annoyed with myself as i'm sure it's a fault on my part somewhere down the line, so i've decided to start a long term log - this will include bulks and cuts.

I've been training on and off for two years - consistently for almost a year and a half. I would consider myself to have quite alot of knowledge, as i've been one of those arm chair spectator types, reading forums and magazines, instead of actually going out there and pounding it out properly at the gym. I realise now i've overanalysed things and wasted money on too many sups.

My stats are ****e. I guess we all start somewhere though. These days i'm known as the "big guy" in my group of friends, but that's cos they're all ten stone! Quite frankly, my stats aren't worth a piece of piss compared to most people on this forum, but i really have my heart set on this to change.

For the last six months i've been on a four day split, but i've been missing one of those days with alarming regularity - that being the leg day, probably the most important. Part of this is down to working full time now, and the really hot weather as of late, but enough of that.

Starting tomorrow (Monday 7/8/06) i'll be taking up DC training, aka Doggcrapp Training. It's a form of high intensity training with a focus on rest pauses and extreme stretches, and is gaining alot of popularity, much like Madcow et al's 5*5 routines have on the net. More info at www.intensemuscle.com

My Stats:
Age 23
Height 5'11

Now v One Year Ago

weight 13 stone.............11.5 stone
waist 35 inches............33 inches
wrist 6.5 inches...........6.5 inches
bicep 14 inches............12.8 inches
thigh 23 inches.............???
calves 15 inches.............13 inches

Goal for 31/12/06 - 14 stone, 35 inch or less waist, and at least .5 inches bigger in all other measurements (apart from wrist)

Diet: aiming for very high protein (350grams) per day, highish carbs with carb cut off at 6 or 7pm (except training days) and about 100 grams of fats.- round about 4000 cals a day.

Here is my ideal diet:

1. 500 ml soya milk, 100 grams oats, 50g whey protein, 15 mls flax oil - 900 cal
2. As above but halfed.
3. Chicken Breast with veg in 2 - 4 pieces wholemeal bread with olive oil spread - 500 cal
4. As 2.
5. 200 grams chicken breast with rice - 500 cal
<training>
6. 50 whey + 40 g dextrose - 400 cal
7. chicken breast and olives - 300 cal

More posts to follow.

Lonsdale

Supplements used:

My Protein 80% EURO Whey Concentrate
MP CEE tabs - 6 tabs a day w/ fruit juice
Green tea - about 1 litre per day
Cod Liver Oil tabs
Multivitamin
5 grams taurine

Nolva + Rebound Reloaded (as PCT for previous SD/PP)

Today gym was closed so had to do an impromptu back / biceps workout at home:

[Chin ups * 7
superset with dumbell curls 10kg * 15 reps] for three sets

[Chin ups * 7
superset with EZ Bar Biceps Curls 24kg on bar * 12 reps] for three sets

Reverse EZ Bar Curls 24kg * 10 * 3 sets

Strict Dumbell Hammer Curls 10kg * 10 * 2 sets

Could have used more weight but am limited at home. Monday will mark the start of my DC training and DC (like) diet.

Nick500

Interesting stuff, will be watching this log.

Lonsdale

Monday: Diet

Breakfast: 2 scoops whey, 500 ml soya milk, 100 grams oats, 15 ml flax oil, one banana = 75 grams protein 1000 calories

Midmorning: half of above shake (with olive oil rather than flax) = 35(ish) grams protein 500 calories

Lunch: Pork sandwich 25 grams protein
Innocent Smoothie, Carrot Cake (spot the Boots Meal Deal lol) = 800 cals

Afternoon snack: half shake = 35 grams protein 500 cals

Dinner: 250 grams grilled chicken + basmati rice + drizzle of olive oil + tomato = 50 grams protein, round about 600 cals

<was meant to get to gym but there was probs due to the Edinburgh festival. I am really bummed cos this program is one on one off, but i'm gonna have to do Tuesday and Wednesday back to back. One day won't kill me or the program, but it still annoys me as i was all geared up only to find the gym doors closed.>

Dinner 2: 250 grams grilled chicken, broccoli + olive oil = 50 grams protein, 400 cals

Last meal: 3 scoops whey before bed ( or might swig half then save half for middle of night toilet stop) 75 grams protein, 300 cals

Total: Round about 4100 cals, round about 350 grams protein.

Any suggestions to my last shake? Traditionally i've added flax because i've heard it slows digestion of the protein (this final meal has to be liquid based for me as i'm full by this time. I can't stomach lactose btw) However, many of the things i read, including an interview i read by Dante (creator of DC) says he excludes fat from last meals "for obvious reasons" - implying increased chance of storing fat. I don't take that as holy grail though, so what do you guys think, should i add fat or anything to this last shake?

Lonsdale

Incidentally i'm going to have to get off my ass and start baking a chicken breast or something each night, to have in a sandwich for lunch at work each day, cos sandwiches you buy in shops just aren't cost effective / nutritious.

crazycal1

i`m training in a similar dogg crapp style-although you could just say its very low volume or abbreviated training-
its working very well,but i would say exercise choice and volume is critical.
and yes working legs is a priority.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Lonsdale

Diet:

1. 100 grams oats, 2 scoops whey, 500 ml soya milk, 15 ml flax - 1000 cal

2. Half of above. - 500 cal

3. Turkey and butternut squash sandwich, carrot cake, innocent smoothie - 700 cal

4. 250 grams chicken and basmati rice - 600 cal

5. 200 ml fruit juice (to take wi creatine tabs)

<workout>

6. 2 scoops whey + 50 grams dextrose - 400 cal

7. 250 grams chicken + basmati rice - 600 cal

8. 3 scoops whey + olive oil (last meal and finished in middle of night) - 400 cal

Total - round about 4200 cal, 350 grams protein

Lonsdale

Workout:

Chest Shoulders Triceps Back width and thickness

(note: weights do not include olympic bar at 20 kg)

Chest: Bench Press
Warmup with bar, then 8 * 30kg warm up
Working Set: 45kg * 9 rp 4 rp 3

Shoulders: Barbell Military Press
Warmup with bar, then 6 * 20
Working Set: 25kg * 9 rp 4 rp 4

Triceps: Close Grip Bench
Warmup with bar, then 8 * 20
Working Set: 30kg * 10 rp 4 rp 5

Stretches, then:

Back Thickness: Deads from floor
Working Set 1: 60kg * 8, 70kg * 5 (1.5 min rest in between)

Back Width: Chin Ups - 7 bodyweight, then hang for 30 secs.

Note: I need to read up more on the extreme stretches. I did the chest stretch ok, but didn't feel much with the shoulder or triceps stretch.

The back stretch is you're meant to just hang from the chin bar, but i felt this in my biceps, so i'm guessing my arms were too straight, so will alter this next time.

Lonsdale

Diet for Aug 9th

Diet:

1. 100 grams oats, 2 scoops whey, 500 ml soya milk, 15 ml flax - 1000 cal

2. Half of above. - 500 cal

3. Chicken Caesar, carrot cake, green tea - 700 cal

4. As 2. 500 cal

5. Lamb Kebabs on skewar - 600 cal

6. 3 scoops whey + olive oil (last meal and finished in middle of night) - 400 cal

Total - round about 3700 cal, 300 grams protein

Diet today was not ideal, as couldn't stomach chicken when i came home from work. As it was already the back of six, i decided to forsake carbs in favour of a protein/fat meal (the lamb kebabs). And yes, this was mainly because it was the most tempting thing in the fridge. Had about one litre of green tea today. Its recommended in DC for its thermogenic effect. I'm using tea bags but think i will buy the extract, so i know exactly what i'm getting and so i can just mix it cold as well as hot, whenever i feel like it. will get it off bulkpowders or MP.

Lonsdale

Diet for Aug 10th

Diet:

1. 100 grams oats, 2 scoops whey, 500 ml soya milk, 15 ml flax - 1000 cal

2. Half of above. - 500 cal

3. Salmon and wholemeal bread, banana, diet coke, green tea - 500 cal

4. As 2. 500 cal

5. 250grams chicken + basmati rice - 600 cal

6. Fruit juice (w/ creatine and caffeine pill pre workout) - 50 cals

7. 2 scoops whey + 40 grams dextrose - 400 cals

8. 250grams chicken + basmati rice - 600 cal

9. 3 scoops whey + olive oil (last meal and finished in middle of night) - 400 cal

Total - round about 4500 cal, 400 grams protein