marko`s log

i asked because I am thinking of buying a used olympic set and sticking it out on the back patio, and then getting a used bench or something and tryin to drop the gym expenses, but the weight equipment aint no freeby, and then I wouldn;t have a pool. ahhaha long answer to a small question. I was just figuring if you were doing all that at home, I could too.

6 pints of lager!!! hahahah whatch yer P's and Q's eh mate! how's my accent coming along..

peace/out
FF
 
marko157 said:
hey chillen.
my diet does`nt come into play for another 3 weeks man at the moment im bulking until then.
an example of pre workout meal is:chicken breast cooked in tomatoes with green beans onion and garlic. For post WO ill have an omlette (4egg) with cheese ham and peppers.
ive also tweaked my workout a little im now doing:
MONDAY back+bi
TUESDAY chest+tri
WEDNESDAY shoulders+legs
THURSDAY back+bi
FRIDAY chest+tri

right now im eating between 3000-3500 cals daily all my carbs are coming from veg couscous and brown rice sweet potato(tastes like sht).
when i start to cut ill be listing every cal that goes in.


mark
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marko157 said:
hey chillen are you familier with the "get shredded diet" ? where your cal intake should be 8-11 times your body weight in lbs it claims that over a 6-8 week period you can lose 0.5-1% of body fat per week.
example:

Bodyweight*
Calorie Intake

100 lbs
1000kcal (900-1100)

150 lbs
1500kcal (1350-1650)

200 lbs
2000kcal (1800-2200)

250 lbs
2500kcal (2250-2750)

300 lbs
3000kcal (2700-3300)

seems a little harsh:)
Click to expand...

Chillen's response in COL:

Personally I dont like servere calorie deficits. Especially a diet that brings calorie intake at or below the one's minimum bodily need. Speaking in terms of average norms, slow and methodical weight loss is the most healthy way to approach tissue loss. Personally I have never went below my "minimum" bodily need (which is just shy of 1700c per day, not counting activities of course). My purpose is to hold on to as much muscle as I can while facilitating a reduction in BF, and this can be done thoroughly with calorie deficit manipulations above the "minimum" along with fitness activity manipulations. Personally, I dont see a need to be at or below the minimum bodily need; this "can bring" in additional undesirable feedback from the body one wouldnt want to deal with, IMO. There are far too many diet and activity manipulations one can do to facilitate a larger deficit above the minimum, and not starve at the same time, to even barter the thought of eating below one's minimum in the normal sense.

My thoughts on calorie manipulations and fitness manipulations (based upon many books, and other information I have read) has served me extremely well, and is the cornerstone of my success. To a normal and healthy individial, the calorie is KING, the macronutrients can be the decision maker, and manipulation of activity is the friggen QUEEN. No doubt about it.

Correct diet rocks. Starving sucks.

End of response
Click to expand...

==========================================================


You think about this for a moment:

Before you begin your cut, you are going to have a bodily history of eating over maintenance, and keeping things equal with you, your body should be rather comfortable with your rather high calorie intake and would have adapted. All nutrients, calories, etc, are in abundance and its rather happy with you :)

If anything, concerning diet, I want you to remember the previous paragraph. Its important, IMO.

When one first starts to eyeball a diet and exercise routine to cut after a bulk, the person "can be" in a unique position:

1. The body is accustomed to a rather high caloric content

2. The body has already adjusted to its environment

Both 1 and 2 are extraordinary benefits, and is (IMO) one that a person doesnt want to ruin with a starvation diet.

Why, can a person be a in a good position? A basic look:

1. If the body is accustomed to a rather high caloric content, and "then suddenly the caloric levels DROP to the negative side"........the body reacts rather strongly because if this------->Switch.

This sets the course for the POSITIVE in one's goal to lose fat tissue--rather quickly----at FIRST.

The stronger the switch at the beginning, the stronger the body reaction and adaption, IMO. In other words, a starvation diet after eating in excess for a long period will bring short term results, but possibly long term pain an suffering unnecessarily, and the results will be strong at first........but the body will adapt quickly, and you will plateau (keeping things equal), and you would have ruined an optimal time period in your diet and training, IMO.

Throw extremely low calorie diets in the trash. :)


I have been successful, IMO, because I have learned how to manipulate the ultimate king of adaption: The body. You properly manipulate the diet (keeping the body's design intention in mind) and manipulate activities properly, and you will serve your goal on a silver platter........


The human mind is a wonderful viewing filtering system. One looks but dont see. YOU MUST SEE! Its right there in front of you.

Dont enter your cut without indepth thought and WISE actions, brotha!

Seek and you will find the unknowing kind.



My Two cents for the brotha!


ROCK IT!


Chillen
 
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cheers for the reply chillen iv`e not posted for a while on here due to aol probs.
im still bulking as of yet and believe making pretty good progress(will post pics tomorrow).

My minds not made up on the shredded diet as yet because i want to keep as much muscle as possible. After all i have given myself 3 months to cut so maybe steady is the way to go with a minimum calorie intake of between 1800-2100 a day.

As of yet im reading alot and playing it by ear after all i wanna get it right.

Once again thanks for your input chillen


mark
 
these pic taken today 6 weeks after the originals and 5 weeks into the bulk.I can see a slight difference in the chest (tried to keep camera at same angle)

Iv`e put on 8 lbs and i`m working like a dog,eating like a pig,and sleeping like a monkey???




any motivation will be greatly appreciated as i hate eating sooo much




mark
 

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monday march 3rd ....the cut starts

AM.. breakfast...4 egg whites 2 yolk omlette with half can of tuna

cardio 45 mins treadmill SS... 530 cals.

ill post PM later


mark
 
hahaha thanks g8r80 to tell you the truth i dont know whre they came from(upright rows i guess) they just appeared.

PM...lunch ..chicken breast withonion,peppers,garlic and green beans cooked in a tin of tomatoes.

Workout..BACK & BIS..Barbell dead lift.3x12 220lbs
Barbell BOR........4x10160lbs
LAT PULL DOWNS 4x10180lbs
ALTERNATE DB CURLS 4x10 45lbs each hand
EZ BAR REVERSE CURLS.4x10 50lbs
EZBAR CURLS..............40LBS..til failure


Iv`e decided against the get shredded diet and insted aiming for 3-500 cals below maintinance with ss cardio every other day for the next 8 weeks and will reavaluate my position from there.
Also iv`e decided against the fbw 3x a week and am going to carry on as i have been, i believe iv`e definitly put on some decent mass which i found quite easy.hopfully losing fat will be as much fun;)



mark
 
I was thinking about what Chillen said regarding the starvation idea, and the body's reaction. If we don't cut alot of calories, then we have to change the "type" of calories? what if we go into our cut, and keep the stomach full of other content, verses "bulking" stuff. Then the metabolism has to keep grinding away- on stuff like Brocoli, and lettuce, and all that sort of thing?

It just seems to me that being hungry all the time is gunna suck.

ok, next topic!

Marko- you are looking solid man! I think if you were to add some cardio, and do a bunch of sweating it would ditch some of that surface fat for you.

I have that too. Does yours drop off with just diet changes?
 
hey brotha. I'll be following your log.

Thanks for the advice earlier about bulking... i'm glad I made that topic... last thing my skinny ass needs is more wasted time cutting :)
 
Todays workout....CHEST&TRI

PUSHUPS 4X12 with pushup bars
DECLINE DB PRESS 4X10 60 LBS each hand
SKULL CRUSHERS 4X12 80 LBS
PEC DEC FLYS 4X12 110LBS
CHAIR DIPS X3 TIL FAILURE.

I felt great after yesterdays cardio and fancied it again this morning but fought off the urge. I dont want to do too much too early after all this is a 3 month plan:)
my breakdown of intake is for yesterday is...

im so missing bread and lurpak already lol


mark
 
i cant be arsed writing every workout down (too busy lifting and working haha).
the cuts going pretty well im sure i can already see a differance(its been 5 days).

max cal have been 2000 per day and iv`e found it quite easy. iv`e been filling up on veg.

WEDNESDAY-shoulders 30mins cardio at constant 7mph

THURSDAY-back and bi 45 mins cardio at steady 5 mph

FRIDAY- LEGS 20 mins HIIT cardio

also all my lifts have gone up by at least 10-20 lbs:)

Planning on weighing myself on monday and will post up results every week therafter also im going to post a pic every week from monday for citique and personal reference.

Also training abs 3x per week using weights on a decline board and an ab roller (which i threw in a cupboard 3 months age swearing i would never touch it again b#st#rd)


mark
 
hey chillen iv`e been really busy working over the last couple of weeks iv`e not posted much.

the cuts going ok ....im doing a variation on the anabolic diet (high carb at the weekend).

i`ll post a couple of pics later for critique

thanks for asking chill:beerchug:
 
im down a few pounds and still working hard
 

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