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  #21  
Unread 07-19-2017, 06:15 AM
tellurium's Avatar
tellurium tellurium is offline
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Join Date: Aug 2016
Location: United Kingdom
Posts: 219
Default

Impressive results! Definitely comfortably sub 10%.
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  #22  
Unread 07-27-2017, 03:55 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 48
Default Moving forward

Now that I've had a few months in maintenance mode, I've accepted that not much progress will be made without a well-planned gaining phase. (The last picture is from April, so I've maintained this condition for about 3 months)
Due to my schedule and other stuff, I can't really start gaining until Sep/Oct, which means I'll try to lose a bit more fat. Hopefully it will result in a better starting point for the upcoming gaining phase. I'll document my workouts and foods while going about doing that.
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  #23  
Unread 07-28-2017, 06:47 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 48
Default Deadlifts

Back in a deficit for 2 days and had a workout today:

Deadlifts 170kgx6, 152,5kgx7.
Chins +30kgx5, +20kgx6.

All in all was a good workout considering that I hadn't fully recovered from my previous squats. Deads were a bit slower than usual but it's to be expected considering that I did some heavy squats and RDLs a few days prior.

Morning weight was 81,2kg. Eating at maintenance today (2700-2800kcal).
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  #24  
Unread 07-30-2017, 12:11 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 48
Default Weigh-ins

Here's a few average days with macros and weigh-ins:

27.07 - 81,5kg - 2233kcal - 230c 227p 45f
28.07 - 81.2kg - 2616kcal - 425c 211p 8f
29.07 - 81.2kg - 1640kcal - 120c 236p 24f
30.07 - 80.1kg - ...

I'm in no hurry, but when I have a day where for some odd reason I can tolerate lower kcals or just move around much less than normal, it ends up being PSMF-esque.


Fats have been much lower than usual, I try to get about 50g, but figured I can afford to be a little more decisive at the start of this phase.

Last edited by Roger Shredderer : 07-30-2017 at 12:13 AM.
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  #25  
Unread 08-06-2017, 11:55 PM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 48
Default progress

Last few days:

5.08.17 - 80.0 - 2367kcal - 180c 181p 103f
6.08.17 - 80.3 - 2154kcal - 224c 217p 40f
7.08.17 - 78.8 - ...

Lost quite a bit of water.
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  #26  
Unread 08-14-2017, 09:01 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 48
Default Unplanned maintenance

Went through a week of eating at roughly maintenance, just didn't feel like cutting due to some social events. Trying to lose a bit more before I have to take another break due to some other stuff.

Weight this morning was 80.3kg and had a workout today:

DL 160x10
Chins +30kgx5,+20kgx6
OHP 55kgx4,50kgx6.

OHP felt really heavy today for some reason, usually I get about 6 with 55.
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  #27  
Unread 09-25-2017, 02:17 PM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 48
Default Cut over and time to gain

The last leg of the cut didn't go as well as planned and I maintained my body-weight at about 80-81kg.

Starting tomorrow I'll be starting my gaining phase which will hopefully last a year or so.

The plan is to gain a pound a month for a year straight but we'll see how it goes. Training routine is the generic bulking routine, I'm starting it with the 4x a week set-up.
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  #28  
Unread 09-27-2017, 09:48 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 48
Default Training routine

Here's the general idea of my variation of the template:

Day 1

Deadlifts 3x6-10
Leg press 2x10-12
Calves

Day 2

Bench press 3x6-10
Pendlay rows 3x6-10
OHP 2x10-12
Arm isolation


Day 3

Squats 3x6-10
RDL 2x10-12
Calves

Day 4

Chins 3x6-10
OHP 3x6-10
Pendlay rows 2x10-12
Bench press 2x10-12
Arm isolation

Working up to the 6-8 rep range in two weeks, pushing for 2 months and deloading for a week after that.

I'm eating roughly 2700-2900kcal per day which should be a very small surplus giving me a pound a month of weight gain on paper. Deadlifts are already feeling stronger as I pulled 170x9 with one or two in the tank the other day, a PR for me.

Last edited by Roger Shredderer : 09-27-2017 at 09:57 AM.
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  #29  
Unread 09-28-2017, 04:46 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 800
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What were your macros in the cutting phase when you increased your carbs?
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  #30  
Unread 09-28-2017, 10:39 PM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 48
Default Macros during cut

Usually a day of deficit was 250c, 200+p and 30-40 fats at about 2100-2300kcal.

Protein usually over 220g/day, fats usually under 50g per day and rest carbs basically.

Last edited by Roger Shredderer : 09-28-2017 at 10:43 PM.
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