Sunday, July 17, 2011

Training Diary- Maximum Mass Program- Phase 1- Wk 3.

Well I'm getting my finances sorted in anticipation of paying off my car loan, so the credit card has been removed from the wallet, subsequently I have not had any Nandos or Maya Masala this week (saving me about ($50). Unfortunately I had nachos 4 times, which cost me about ($40), so not a great saving there, will report next week with improvement though. This week though has seen me only able to spend enough on my food shooping (or next week) for the bare essentials so we should see a marked improvement in the diet.

It's occured to me, that it's going to take me about 6 months (at least) to get the kind of leanness I'm looking for, and if I want that leanness over summer, I'm going to have to start pretty soon, so after the end of this frst phase, which will be about the start of August, I'm going to begin the big lean up. I'm currecntly at 18.5% body fat and about 97kgs. I'll take bodyshots and extensive measuring at the outset of the dieting program, I'm hoping to reach lower than 14% this time, I'd love to keep going til I reached 10%, as I don't think I've been that since I was a little kid (I'll diet/maintain until about April/May I'm thinking)! I'm currently still deciding what program to do, I'm thinking Alwyn Cosgrove's "Alternating Set System" (diet will look like this, training will look like this) as it worked quite well for me last time (and here) followed by some of Craig Ballantyne's strategies, but I'm still working out the details on that one.

As far as the training itself, been feeling really good, no pain, no niggles, strength is going up, I'm almost sad to see the end of this type of training, but the sad reality is I have let myself go a little, my bodyfat % has gotten too high and it's time.

Rob Max Mass 

Phase 1

Day 1 Set Rep Rest Wk3
1A: Dip 3 8* 90  BW+22.5kg, BW+22.5kg, BW+25kg
1B: Inverted Row 3 8* 90  BW, BW+10kg, BW+10kg
2A: DB Split Squat 3 8* 90  20kg, 22.5kg, 22.5kg
2B: Hammer Curl 3 10* 90  20kg, 22.5kg, 22.5kg

Day 2 S R R Wk3
1A: 1 Arm DB Row 3 6* 75  32.5kg, 37.5kg, 40kg
1B: DB Inc Press 3 6* 75  30kg, 35kg, 37.5kg
2A: CG Bench Prss 3 6* 60  70kg, 80kg, 90kg
2B: Rack Deadlift 3 6* 60  80kg, 100kg, 100kg

Day 3 S R R Wk3
1 Squat 4 4* 150  60kg, 80kg, 100kg, 110kg
2A: Chin Up 4 4* 60  BW, BW+15kg, BW+15kg, BW+15kg
2B: DB Militry Prs* 4 4* 60  22.5kg, 22.5kg, 22.5kg, 22.5kg
3 EZ Bar Curl 3 7* 90  47.5kg, 47.5kg, 47.5kg, 47.5kg

*+ 2 reps if possible

* Military Press Palms In

As mentioned above the diet has not been super tight, although I dropped the Nandos and Maya, I pretty much picked it up in nachos, otherwise it's been good. Have been good on the vegetarianism this week, only had a few pieces of Dion's fish on Saturday night at the movies. We went and saw Harry Potter, which pretty much sucked and sums up the entire series for me, it was boring.

I have to make a decision on whether I want to go off my semi vegetarianism when I start dieting again, as it'll be lots of protein and very little carbs, but what vegetarian foods are high in protein and low in carbs? The vegetarian sausages are ok, there's tofu, which is almost impossible to buy and store in bulk, there's eggs and egg white scambled eggs/omlettes. Maybe I could try some fish? On the days I have zero carb intake? Hmmmm....

Breakfast: I've been having my smoothies for breakfast this week (refer to meal before shift), just to try and get more veggies and fruit in.

Morning Tea: When I get home from work I've been having vegetarian sausages (x2 with one slice of wholemeal bread) or x2 eggs (with x2 slices of wholemeal bread).
Meal before afternoon shift Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.

Pre workout meal: I've been sipping an up n go about 20 mins before my training, which gives me just a little energy boost before training, as well as keeping my protein and glycogen levels primed.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training. 

Post workout meal: This week, as I've been eating my post workout meal at night, I had x2 "Quorn" lasagne's for my post shake, post workout meals.

Pre bed snack (sometimes): A vegetable smoothy, otherwise nothing. 

Supplements. 3-8 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.


  1. 3 points before I go to sleep:

    1) food shooping. i am giggling like a retard. shooping.

    2) you said Dion was a strict vegetarian! tell her she is the reason people offer me fish as a "vegetarian option" :P

    3) LOW-CARB HIGH-PROTEIN VEGETARIAN IS HARD AS SHIT but gets easier. you can freeze tofu. i am spending more than ever on food though, so it sucks for that reason :(

    ok, that is all!

  2. 1) What is "shooping"?

    2) She was, but found it untenable to keep up as a practice (for her), so has added one or two fish meals a week. I'm sure she would have no problem with the label (and indeed being re-defined as) as pesco-vegetarian.

    3) Thanks for the tip, I'll be exploring options over the next few weeks :)

  3. There's always "vegaquarian" too! ;)

    Shoop = to uh.. y'know. Shoop. shtup. bang. nail. f-ck.