JK vs BigRed

JK

2013 here we go. 
 
First thing to sort is the diet. Been on a slow cut for a while now and lost a fair amount of fat but a wee bit of muscle too. Never got to as lean as where I wanted to be but that's ok as I would have gone way to light as well. So now it's time to focus on building one more muscle and get enough fuel in to the body to allow this to happen. I've had a look round various websites and according to most (and http://www.nzbodybuilding.co.nz/content.php?id=186 in particular) based on my weight, height and levels of activity it looks like I should be aiming for around 2700cals to maintain and prob around 3000 to 3200 to bulk. I will start at maintenance given the deficit I've been on pre xmas. Macro split is 237gr protein, 260gr carbs and 79g fats based on guidelines of 3g protein and 1g fat per kg of body weight and filling the rest with carbs. 
 
Out of interest, yesterday was about 2900cals all up split 193g protein, 226g carbs and (gulp) 110g fats. Of the fats 30g were saturated and would consider this high fat intake as a one off as took the kids to the park with takeaways for a New Years blow out with friends. Not saying this wont happen again but only if it fits my macros. Yesterday also included a couple of low carb beers. 
 
Ordered that nutrition book that Bart recommended too. Looking forward to its arrival so I can school up my understanding in this area.

Wairau

Good work, you sure are consistent and must be quite fit. I missed the posing a week ago, only saw it today. Looking in better shape than that skinny Bartman <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> I encourage you to do a week of my style workouts-20 minutes on the same type of exercise, lifting as heavy as you can, with 30 second breaks. Anyway, good luck for the NY. 
 
To help you, I edited the pic, here ya are:

JK

Hell now people can see exactly who I am lol 
 
Will look in to those workouts mate. Just doing upper / lower splits at the moment before I go back in to PHAT when I return to work and training weekdays only.

JK

Just got back from the gym......which was closed....doh! Gonna have to go for a run down the beach this evening. 
 
Yesterday's eats - 2650cals from 254g carbs, 218g protein and 84g fats. No exercise other than a bit of golf and a couple of hours down the road at north head with the kids exploring tunnels etc

JK

Success gym back open - did a (mainly) push session so chest, shoulders and triceps. Will be legs tomorrow and pull the day after. Anyway, after a 1000m row, workout went as follows: 
 
Incline DB bench - 8 x 20kg, 10 x 25kg, 10 x 30kg 
DB flies - 3 sets of 12 at 12.5kg 
BB bench - 8 x 60kg, 5 x 70kg, 5 x 80kg, 5 x 80kg drop set to 10 x 60kg 
Chest dips - 3 sets of 15 (couldn't find weight belt so high reps and very short rest) 
Standing OHP with barbell - 10 x 30kg, 8 x 40kg, 5 x 45kg, 5 x 50kg drop set to 10 x bar. 
Skullcrushers - 3 sets of 10 
Single arm overhead DB extension - 2 sets of 12. 
 
Oh and yesterdays eats - 2826calories (have upped target to 2800 given this was my calculated BMR on an apparantly more accurate calculator) consisting of 277g carbs, 211g protein and 88g fats. Not far off.

JK

Did legs as planned and was a pretty good session... 
 
Squats - 10 x bar, 8 x 60kg, 8 x 90kg, 6 x 100, 5 x 110, 5 x 110 
Leg press - 4 sets of 12 at 280kg 
Hamstring curls - 3 sets of 10 
Leg extensions - 3 sets of 10 each leg 
Standing calf raises - 2 sets of 20 
Seated calf press - 3 sets of 12 each side with no rest then 12 reps both legs at double weight. Felt that! 
 
 
Eats for yesterday - 2816cals of 241g carbs, 232g protein and 101g fats. Looks like my fats are consistently abit above the recommended 1g per kg of body weight so will need to watch that.

JK

Well yesterday was the first day I really fell short of my macro targets. Only consumed 2373cals so about 400 short. 
 
Today did back, shoulders and arms. Was a bit of a random upper body workout really which all started with a 1000m row. 
 
Wide grip Pull-ups - 8reps, 10, 10, 10, 8 
Close grip rows with ground base setup - 8, 8, 6dropset for another 6 
Lat pull downs - 3 sets of 12 
Seated DB shoulder press - 10 x 20kg, 8 x 22.5, 8 x 25, 7 x 25 
Lat raises - 3 sets of 12 per side 
Heavy bicep curls - 2 sets of 8 supersetted with sets of 12 OH tricep extensions 
Hammer curls - 2 drops sets supersetted with sets of 10 tricep pushdowns

JK

Rest day yesterday so no training. Was back in to it early this morning after some even earlier fishing. 
 
DB bench press - 5 sets of 10, 8, 8, 6, 6 
Incline DB flies - 3 sets of 12 
Chest dips - 3 sets of 10, 10, 9 with 20kg 
Abs class 
Seated DB press - 4 sets of 10, 8, 8, 8 
Shrugs - 4 sets of 12 
Skullcrushers - 3 sets of 10 
Tricep kickback - (such a queer feeling exercise) - 3 sets of 12. 
 
 
Eats 
Sat - ended up at target 2800 cals but 30g under/over on carbs and protein. 
Sun - same but 40 either way this time. 
Am wondering on days like this whether its better to take in more protein to hit the target but exceed in calories or just stay on the cal target. Still almost 200grams of protein for the day.

JK

Legs today and started with a 10min ride on the bike and decided to change things up a wee bit. 
 
Leg exentsions - 3 sets of 10 each side - 60kg, 66kg, 72kg - not too heavy but got me warmed up nicely for squats 
Squats - 5 x 60kg, 5 x 90kg, 5 x 100kg, 5 x 110kg, 3 x 120kg, 4 x120kg 
Front squats - 3 sets of 10 at 70kg 
Leg extensions again - 2 heavier sets of 8 at 78kg and then a drop sets for 8 reps per side at 84kg, 66kg and 48kg 
Hamstring curls - 4 sets of 12 
Seated calf presses - 4 sets of 12 per leg no rest, then double the weight for a final set to failure using both legs. 
 
Eats still going well and right on target for yesterday. Smashed huge bowl of proats (oats, protein, eggs, blueberries) this morning for 700 cals (87g carbs, 20g fats, 54g protein). Was bloody good!

JK

Back / shoulders / biceps today - all pull exercises 
 
5mins row to warmup and then 5 sets of wide grip pullups - 9, 10, 10, 9, 9 reps 
BB row - 10 x 50kg, 8 x 60kg, 8 x 60kg, 5 x 70kg, 10 x 50kg 
Lat pull downs - 3 sets of 12 
Seated row - 3 sets of 10 
 
Shoulders work for today was limited to upright rows, rear delt flies and front raises - 3 sets of 12 for each. 
 
Biceps - got a bit crazy here. Started with heavy barbell bicep curls for 4 sets of 8 and then did 3 drop sets of cable curls. Finished with 3 sets of 12 concentration curls. 
 
 
Tomorrow is rest day and fishing friday so wont train again until Saturday. 
 
Eats - yesterday was not so good. Ended up way short - almost 1000 calories. Went to the Tennis for the night session and consumed a few beers so they probably made up a bit of the shortfall but wouldnt have been good macros. Oh well. Today going much better.

JK

Push today so did 10mins on crosstrainer to warm up then in to it proper 
 
OH barbell press - sets of 10, 8, 6, 6, 6 
Squats - sets of 10, 8, 5, 5, 3 up to 120kg 
Incline BB bench - 4 sets of 8 
Pec deck - 3 sets of 12 
OH DB press - 3 sets of 10 
Close grip BB bench superset with OH cable extensions - 3 sets of 12 each 
 
And that was it. Pull tomorrow and then sunday off. 
Back to work next week and will commence a new 8 week program as I aim to put on some mass.

JK

Great night out fishing with the boys last night. Plenty of laughs, a bit of macgyver action to get the motor to go and get in before the tide wouldn't let access the marina, and plenty of fresh fish for the lean protein supplies. 
 
So today was a bit of pull. 2km row to warmup and then in to a very busy weight room. 
Deadlifts - 10 x 70kg, 8 x 110kg, 5 x 150, 5 x 150, 5 x 150, 12 x 110kg. 
DB rows - 3 sets of 10 each side 
Lat pulldowns - 3 sets of 10. 
Pullups - 3 sets of 10 
Heavy DB curls - 3 sets of 8 each side 
EZ bar bicep curls - 6 sets of 10 with 30 seconds between sets. 
 
Pretty short session as had a bit to do this morning. Plenty of eye candy in the gym though. Could put up with the busyness for that!

JK

New programme started today. Its a variable split programme and I am going to run it for 8 weeks. At the same time I've upped the calorie intake and will try do a bit of a lean bulk. So eating above maintenance cals but still eating as clean as possible. No bulking via maccas, kfc etc. Here we go.... 
 
 
Todays workout was as follows: Bench press 4 sets (10, 8, 6,5), Incline DB press 4 sets (12, 10, 8, 7), Shoulder press 4 sets (12, 10, 10, 10), Lat raises 3 sets (12, 10, 10) and 4 supersets of tricep pushdowns (12 reps) followed by incline DB curls (12 reps). 
 
Also did abs class - 3 exercises with medicine ball for 45seconds each - 2 times through. And them some random pilates exercises. 
 
Yesterdays cals were only 2500. Weekends or days at home appear to be more of a challenge for me to get enough food in. These will be non-training days from now on though so not too sure how much of an effect this will have.

JK

Well holy crapola batman. Just got smashed by a brutal but short leg session. Haven't felt this buggered for a while and I'm in fear of what it may feel like tomorrow. 
 
So only 35mins long but dam did it hit the spot. Knew there was gonna be some reps involved today so 10mins warmup on the bike. 
Squats - 15 x 60kg, 12 x 80kg, 10 x 90kg, 10 x 100kg, 8 x 100kg 
Standing calf raises - 15 x 132kg, 10 x 162kg, 10 x 177kg, 10 x 177kg 
Leg extensions - 2 triple drop sets of 66kg, 48kg, 32kg for 10 reps each. Felt like quads were going to explode 
Hamstring curls - 2 triple drop sets of 48, 36 and 24kg also for 10 reps each. Now hammies exploding. 
 
Did another 5min on the bike to finish but no resistance whatsoever. 
 
 
Oh and did a bit of a weigh in etc as hadn't done a proper once since mid Dec. 76.2kg which is lightest I have been for yonks and 13.0% bodyfat. Both of which are likely to go up over the next couple of months, hopefully the latter not too much!

JK

A bit tight in the quads this morning but nothing too bad. Todays workout was back, more shoulders and more arms. 1000m row to warmup and then working sets were as follows: 
 
1 arm DB rows - 10 x 27.5kg, 8 x 30kg, 8 x 32.5kg, 9 x 32.5kg 
Lat pulldowns - 10 x 48kg, 8 x 54kg, 6 x 60kg, 7 x 60kg 
Shrugs - 15 x 55kg (per side), 15 x 65kg, 15 x 65kg 
Rear delt flies (machine) - 12 x 36kg, 12 x 36kg, 12 x 39kg 
Skull crushers - 2 triple drop sets of 32.5kg, 30kg, 25kg (8 reps of each) 
Standing DB curls - 2 triple drop sets of 17.5kg, 15kg, 10kg (8 reps of each) 
 
 
In terms of eats, yesterday was pretty good and hit the cal and macro target. Well I thought it was good until my Power Eating booking arrived. This was the one that Bart recommended and I've only had a quick flick through but I can already see why. Its quality. Lots of good info and it appears I am eating no where near enough to build muscle. I cant recall the exact figures but for a male who worked out 4-5 times a week it recommended something like 42 to 45calories per KG of body weight so that would put me at 3200 minimum right now. A good 400 higher than I am consuming at. Also appears eating too much protein and not enough carbs. Wont make any drastic changes today but will get further in to the book this evening if I can. Looks a dam useful book though. Lots about food (obviously), supplements, diets for cutting, bulking with different focuses onbody building, powerlifting or just athletic performance. And only $21 delivered to my door. Awesome.

JK

Easy day today - just light cardio and some stretching etc. Will be my conditioning day I think. 
 
Did 30mins on the cross trainer of which 20mins was HIIT. Then spent 15mins on the floor stretching and using the foam rollers on the legs and back in particular which have been a bit sore. Feels great now.

Paekakboyz

Caught up on your last 5-6 workouts, dude you've hit 2013 at pace! Noice work! 
 
That was interesting about how much more you need to eat to actually put on mass - 400+ is a fair bit to add!

JK

Cheers mate. Am enjoying it as usual. 
 
I think there is a general guideline of +/- 500cals from maintenance for bulking/cutting but I like what I am reading in this Power Eating book alot more than just going off internet broscience. Feel like taking a day off work to get stuck in to the book good and proper and it feels like I learn something new on every page at the moment.

Paekakboyz

Feel free to drop some wisdom on us as you work through the book!! Hmm could be worth putting together a thread of the training resources (books, youtube vids, articles etc) that we've found over the years. There would be heaps of material!

BartMan

yup aawesome book alright, and I don't use it!! Nutritionist does all the work, and then I go and see what she is doing and why afterwards via Power Eating!!! My book is just covered with highlighter pen marks on the supplement pages, the 'what works and what is bullshit' chapters!

The Silver Fern

JK vs BigRed