Training Diary- Maximum Mass Program- Phase 1- Wk 4.

Training has been good, the weights are increasing, no back pain at all, which has been a pleasant relief, I guess my little (pseudo) experiement in changing around my training times showed the problem.

I need to focus on more rehab, I've been really lazy with it, I don't feel sore, or uncomfortable, I know that doesn't matter though, it's a risk indicator, a marker for injury, and I'd have no-one to blame but myself.

I'm in the process of designing my dieting program at the moment, I think I'm going to count calories, to a certain extent, see how specific I can be with it. I haven't generally been a fan of counting (not that I've been opposed to it either), as it seems like a tonne of work for, but I'll give it a go, and see how I fare.

I'm really pumped and nervou sabout dieting. Pumped because you feel great and look great while doing, the nervousness comes form how small I get (which is really just a function of losing the large amount of fat I carry around normally). I really want to get focused and get down to a respectable boyfat %, they say you should be between 10-15%, I've only been at the upper end of that 9never at the low) a couple of times in my training life, that's bad, as in really bad!

Rob Max Mass
Phase 1
Day 1	Set	Rep	Rest	Wk4
1A: Dip	3	8*	90	BW+22.5kg, BW+25kg, BW+25kg
1B: Inverted Row	3	8*	90	BW+10kg, BW+15kg, BW+15kg
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	Set	Rep	Rest	Wk4
1A: 1 Arm DB Row	3	6*	75	32.5kg, 37.5kg, 42.5kg
1B: DB Inc Press	3	6*	75	30kg, 35kg, 40kg
2A: CG Bench Prss	3	6*	60	60kg, 80kg, 90kg
2B: Rack Deadlift	3	6*	60	80kg, 100kg, 110kg
Day 3	Set	Rep	Rest	Wk4
1 Squat	4	4*	150	60kg, 80kg, 100kg, 120kg
2A: Chin Up	4	4*	60	BW, BW+15kg, BW+15kg, BW+17.5kg
2B: DB Militry Prs*	4	4*	60	22.5kg, 22.5kg, 25kg, 27.5kg
3 EZ Bar Curl	3	7*	90	47.5kg, 47.5kg, 47.5kg, g
*+ 2 reps if possible
* Military Press Palms In

Well, no nachos this week, no Maya or Nandos, I've saved a heap of money (roughly $60), but I've also felt the need to eat way more, I'd say it's the drop in total calories and fat from the crap I was eating before. I've increased portion sizes of most of what I'm eating to accommodate. It has made me realise how dependant we can become, habitually, on junk food, how easily comfort food creeps into your life, and how hard it is to break the habit. I start dieting next week, so I'm getting my shit together now, getting back into the habit of controlled eating, and controlled spending on my food.

I've been eating somewhat healthily, lots of soy, I really need to do an investigation in it, see how it really fares, see if I'll be able to consume it in enough quantity over the next couple of months as I diet (as I'll be going high protein/low carb) to meet my protein needs, or whether I'll need to make some more carnivorous changes.


Breakfast: I've been having oats again, 1 cup with 30g of protein powder and some hi-lo milk.

Morning Tea: When I get home from work I've been having vegetarian sausages (x4 with x2 slices 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: I've been eating a packet of peanut satay tofu with a glass of up n go, or x2 Quorn lasagnes, generally.

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.