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  1. #31
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    I've redone my diet and it looks better:

    Breakfast
    Museli Mix (mix of hemp; flax; wheat bran; wheat germ & museli base)
    Banana

    Snack
    100g Carrots
    Protein Shake

    Lunch
    4 x Eggs
    Apple
    50g Cashew Nuts

    Dinner
    Protein Shake
    Chicken
    100g Chick Peas
    100g Green Beans

    Snack
    Protein Shake
    30g Peanut Butter

    That equates to about 2,520 calories. And is a split of 39/38/23 (protein; carbs; fat). Is that close enough? Or should I strive to make it an absolute 40/40/20 split?

  2. #32
    I Am JEFIT Legend Deviation's Avatar
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    Fix your ratios and you'll likely feel better. It takes a bit to get the right amount of calories. Just know that you need to run with a set amount for more than a few days to see changes. In other words, patience. Adjust, monitor, re-adjust.
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  3. #33
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    Quote Originally Posted by Deviation View Post
    Fix your ratios and you'll likely feel better. It takes a bit to get the right amount of calories. Just know that you need to run with a set amount for more than a few days to see changes. In other words, patience. Adjust, monitor, re-adjust.
    You reckon I should get it to an absolute 40/40/20 split? Or is what I have at the moment okay?

  4. #34
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by WinstonPerry View Post
    You reckon I should get it to an absolute 40/40/20 split? Or is what I have at the moment okay?
    If you're still at 30/30/40, then yes. 40/40/20 is a good starting point. If after a few weeks, you aren't seeing the weight gain you want you can change it up. 50/30/20 is a common ratio for bulking.
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  5. #35
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    Quote Originally Posted by Deviation View Post
    If you're still at 30/30/40, then yes. 40/40/20 is a good starting point. If after a few weeks, you aren't seeing the weight gain you want you can change it up. 50/30/20 is a common ratio for bulking.
    Okay - ratios are near enough that, 39/38/23 (protein; carbs; fat). I'll see how it goes.

  6. #36
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    Just done 55kg on the squats and it was pretty difficult again; I found on the last two sets that if I placed the bar slightly higher I have better leverage and hence more power - what's the deal with high-bar squats? From my understanding, a high-bar squat is done with the bar placed on top of the shoulders, with anything below that - depending on anatomy - a low-bar squat? Certainly from the way I squat and my position in the hole is definitely not a high-bar position. I also find that with a slightly lower position the centre of force for the bar pushes me too deep and I have less control on the descent.

    I was also thinking about trying a slightly wider stance to give me more power. I see how it goes on Friday when I do 57.5kg again.

    EDIT - also got a question on the barbell rows; following what's on the stronglifts site, I've been pulling towards my chest, but elsewhere others are saying the correct form should be a pull to the stomach, what's the best method?
    Last edited by WinstonPerry; 09-19-2012 at 07:14 PM.

  7. #37
    I Am JEFIT Legend Deviation's Avatar
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    I pull to bottom of my rib cage. [URL]http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/wanna_grow_gotta_row[/URL]
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  8. #38
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    Week 7

    Monday

    Squat 52.5kg 5/5/5/5/5

    Overhead press 35kg 5/5/5/4/3

    Barbell Row 42.5kg 5/5/5/5/5

    Wednesday

    Squat 55kg 5/5/5/5/5

    Bench Press 45kg 5/5/5/5/5

    Deadlift 90kg 5

    Friday

    Squat 57.5kg 5/5/5/5/5

    Overhead Press 35kg 5/5/5/5/5

    Barbell Row 45kg 5/5/5/4/3


    Everything was okay this week; managed to do the 57.5kg okay - I've changed the technique slightly that seems to have given me a bit more power and better leverage: I've widened my stance a little bit and I've placed the bar slightly higher on my back - seems to work a lot better and give me better control on the descent.

    I was surprised I managed the 35kg on the overhead press on the Friday - thought I'd fail it; I'm not holding my breath on the 37.5kg - I accidentally loaded the bar with that weight a few weeks ago and could barely lift it.

    Diet has been a bit rubbish because I've been paid late, so I haven't had the cash to buy food I need. I've just been ensuring I eat the right amount of calories and the enough protein.

    I'm also going to start BioForge, which is a natural testosterone booster - anyone tried it? Apparently it can help with soreness, something I seem to constantly have in my legs.

  9. #39
    I Am JEFIT Legend Deviation's Avatar
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    Soreness happens. A T booster probably a) isn't going to do much and b) isn't going to help recovery. If I recall, you're a younger guy. Spend your money on food or a basic whey protein supplement. Or women.
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  10. #40
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    I had to bail out doing the squats today - was really tired and had no energy; the soreness & tightness is also becoming an issue. Did everything else though. Did 3x40kg and 3x50kg, then when I tried 62.5kg, I had no energy and the weight pushed me right down and had to place it on the safety bars, I tried to do it again and it felt really heavy after 1 rep - the whole session today felt really heavy; just wasn't a good day.

    The soreness & tightness is giving me a complex though whenever I do squats, infact, I hate & dread doing squats because of it - everytime I descend I feel sharpness and discomfort shoot up my thighs (definitely a hip mobility thing); it means I have an annoying complex on the first rep of every set to an extent that I don't like intiating the squat.

    I'm going to start doing hip mobility exercise a lot more now to try and get rid of this problem - I was going to try 5 minute stretches in the moring and evening everyday - would that be enough? Or would 10 minutes be better? I need to do something to banish this soreness / tightness because it's really going to stifle my ability to do the squats.

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