NarkSide Nutrition

NarkSide Nutrition (http://www.getnarked.net/forum/index.php)
-   Members' Logs, Pictures, & Videos (http://www.getnarked.net/forum/forumdisplay.php?f=20)
-   -   Progress Log (http://www.getnarked.net/forum/showthread.php?t=17807)

RhinoBalls 02-15-2015 06:34 PM

Progress Log
 
Right, here's the plan.

Haven't posted here in years but it's always been my favourite forum out of the myriad of forums out there.

I won't be posting in here too frequently but i will try and keep it active.

The plan is to bulk on the Anablic Diet, Using DC training as my training system.

I'm not coating my kcal i'm just eating A LOT of AD friendly foods.

An average day may look like;

Breakfast : 6 eggs, bacon, double cream, 10g fish oil

Protein shake + green powder + olive oil

Lunch: Sausage meat + broccoli

Protein shake + green powder + olive oil

Dinner: Steak/ground beef broccoli, + olive oil

The aim to hit round 4,000 - 5,000kcal

Refeeds won't be measured, just eating high carb, lowish fat, lowish protein. Having said that, If i want a greasy fatty pizza, i'm going to have one. I don't have a specific start or end time, just going to feed until i feel i'm replenished. Or until i feel i'm getting bloated.


Training is your basic DC split. No deviation, no tweaking, tried and tested.

Here's my starting point, I'm expecting to add a bit of body fat, but if i feel i'm gaining too much, i'll throw in some cardio before tampering with the diet.

I'm not huge, nor am i mega lean, and by the photo... i look fucking furious. But i have a fairly decent base to start from. I'm going to run this for 12 weeks, then re-asses.
http://i60.tinypic.com/wa69w8.jpg

RhinoBalls 02-21-2015 03:53 PM

Last weeks squats. 150kgx9. They look a little shallow, but the camera angle doesnt do them much justice.

I'm squatting again tomorrow, aiming 160kg x 6-8

http://youtu.be/jAKYdOdZMAw

RhinoBalls 02-22-2015 10:32 AM

Well 160x6 didnt go so well. Hit it for 4, followed by 120 x 18 Will upload video soon.

RhinoBalls 02-24-2015 07:14 PM

http://youtu.be/dY2PA1L8Y_U

RhinoBalls 03-08-2015 10:26 AM

4 weeks ago.
http://i57.tinypic.com/5mfhjk.jpg

Today
http://i58.tinypic.com/2i74byv.jpg

RhinoBalls 03-10-2015 07:19 AM

DC has been battering my joints (already taking boat loads of fish oils) so i have switched over to higher volume for a few weeks.

I work 60-70 hours in an active job (PT) and we do A LOT of boxing at my gym. that is definitely playing a role, but that's out of my control. So i've dropped the weight and cut the stretching down a bit. Going for more volume for now. Love DC but it's a bit much for my lifestyle atm.

Narkissos 03-10-2015 08:36 PM

I have a client who recently started DC against my recommendations.

He's in a similar place now too.

It's a rough program IMHO.

RhinoBalls 03-18-2015 06:21 AM

It is very rough, and tbh with my current lifestyle just dorsnt fit in.

RhinoBalls 03-18-2015 06:28 AM

http://youtu.be/7x2iO3kmAOA

First 400lb squat. Tbh, i thinki was a touch shallow. But still felt great

Narkissos 03-19-2015 04:19 PM

Quote:

Originally Posted by RhinoBalls (Post 154153)
http://youtu.be/7x2iO3kmAOA

First 400lb squat. Tbh, i thinki was a touch shallow. But still felt great

Looks pretty good.

VMO might be weak though... as per the knee-buckling going on.

That's a concern IMHO.

RhinoBalls 03-21-2015 09:59 AM

You may have just saved my squat, been trying to figur this problem out for ages and just put it down to weak glutes, which is not the case after years of oly lifting. only JUST started throwing in some isolation stuff so hopefully that can correct it.

Any specifics you would do to go about fixing it? I'm also very aware of how little hamstring work i do, it's a sin.

Narkissos 03-21-2015 11:22 AM

Quote:

Originally Posted by RhinoBalls (Post 154281)
You may have just saved my squat, been trying to figur this problem out for ages and just put it down to weak glutes, which is not the case after years of oly lifting. only JUST started throwing in some isolation stuff so hopefully that can correct it.

Any specifics you would do to go about fixing it? I'm also very aware of how little hamstring work i do, it's a sin.

Extensive hip stretching.

Hip adduction and abduction before squatting.

Leg extensions and single-leg extension at the end of your leg workout.

Also, I'd train your squat more than once per week... including a hip thrust at least once per week.

If you have an ankle cuff, I'd add standing single-leg curls at the start of your leg workout.


All times are GMT -4. The time now is 10:11 AM.

Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
Copyright 2007 - 2012, Apollo Fitness Barbados