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BW: 81.9kg (LPR!)

Aw yis .. skinfolds down, scale down .. i'll take it   Settings PRs and getting in shape at the same tyme.

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Injury report: better than expected, i shud be ok in a coupla days i think. it's barely noticable now...

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Quote from: maxent on October 12, 2016, 05:03:38 am

1. eat for the body you want, not the one you have

Dunno, if this is original given your propensity for unearthing amazing rants from the nethers of the internet without citation... But... It's pretty decent thinking, looks like your finally getting ahold of pretty sound diet principles!

If I may quote myself from an earlier response to your journal... 

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1) The "Rippetoe method".  Eat everything.  Squat.  You will get huge, strong, and fat.  You can lose the fat later.  This method works.  Really well.  Surplus calories are better than steroids.  It's great if you want to be a heavyweight lifter, hate being small, etc.  Maybe useful for hardgainers starting out who just can't seem to get unstuck at a plateau.  But personally I don't like it for athletes  I don't like it for you...

2) The "maxent" method.  Constantly try and lose weight.  Make gains while cutting as a fat beginner.  Become an intermediate athlete.  Still make goals that involve new PRs at lower bodyweights.   Totally possible.  Not most efficient. 

3) The middle ground.  First get lean.  Whatever, lean is for you.  You wanna be sub 80kg, so you make a goal of hitting 77kg.  Try to maintain your squat when you reach that goal.  When you are lean and have achieved this...  Stop thinking about your bodyweight AND start thinking about your diet!  Is this hard?  Yes.   But it's a million times more efficient.  You get to 77kg.  You now eat a consistent diet (no binges!) that will allow you to get stronger.  You fuel yourself at a level optimal for you.  You tell yourself, I am going to eat at approximately maintenance level +5% and I am going to achieve a squat of 150kg in 12 weeks of this.  I'm not going to binge at all.  I'm also not going to look at the scale.  Most importantly I'm not going to binge, see 82kg and then fast for two days to get back to 79 kilos.   I'm eating might fuel level of optimum nutrition and getting stronger.   Twelve weeks later you will squat 150kg.  How much will you weight?  Maybe 78kg?  Maybe 79-82kg?  Can't be sure, but you will weight the optimal amount for adding functional strength quickly...

Looking at your recent posts...  I see your squat is climbing... And you have let your bodyweight slide up to 82-83kg...  Looks like your doing method #3.

Nice job.   Eating to allow yourself to build strength rather than eating to build strength (method #1) or starving yourself to constantly get leaner (method #2).   Remember, only exceptions to this are someone who has been traveling and working but not training and let themselves go a bit (like myself) who should suffer through some method #2 or someone wants to get bigger at all costs and should use method #1 (ie a weight-class athlete like a boxer or lifter who wants to move up a class or a football player changing positions from linebacker to lineman or cornerback to strong safety who is willing to lose relative strength in favor of bulk and absolute strength)... 

Since your a dunker/basketball player lets hope you never fall for the trap of method #1 and lets also hope you stay injury free,  lean and diligent such that you don't have to do method #2 again!   Lets keep seeing you moderately gain small amounts of bodyweight while getting WAY stronger... Just make sure to add some real measurables besides squat that you can push up during this time!

yep doing method 3 is working really well. im hoping to get the lifting gains out of the way so i have an ENTIRE summer ahead to just work on peaking athleticism. I do not want to be cutting and trying to push up my lifts during the summer AND playing bball .. it's too much and i end up being a master of none. Right now im sacrificing game performance for gym gains but once ive fnished up with repping 150kg for sets of 5-6 reps i'll put it on maintenance and focus on other areas, including skills but esp the other things you've advised to focus (throws, agility/quickness drills, bounds, sprints, ...) for athleticism specifically. exciting times ahead

Starting ro recover frm sundays but not there yet :/ wtf is beastie boys? google play let me down today. usually the songs are at best inspirational but otherwise non offensive. Was stripping the bar when beastie boys came on and overwhelmed my senses with what i can only descibe as evil noise and milleseconds later, i cut my hand on the sharp edge of my plates tree. google play, we need to talk. thumbs down.

i looked it up and actually my previous PR is 4x2x140kg. I prob wud have got it today but id rather be recovered well for sunday than not, so deferred to recovery than forcing a meaningless PR

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i thought it would be an easy game .. but we actually played a really good team. one of the guys ive seen play the top league finals at the other stadium .. i actually backed him down into the post and scored on him .. my only bucket but was kinda sweet cos he's bigger and stronger than me. tbh i think he was trying to play within himself cos he's too good for this comp and he cud get thrown out. I am really disappointed with myself, you always wanna play your best against good competition and i must confess iw as completely shithouse. spent as much time on the bnech as i cud but we were outsized and outplayed by a bigger more athletic team with chemistry. these are junk miles that i doint need, they dont help my athleticism or sports specific ability .. i wish i had passed on the season but we're here now.

Eats (3/11)

1600 - 2 chicken breasts, shake, beef slider
2300 - 250g beef, 3 wholemeal bread, 1 cup rajma, shake

yikes, ive already had over 3L of fluid today and will prob reach 4L by end of day. Hot day and i insisted on wearing full body compression gear for recovery.

BW: 82.5kg

Feeling pretty sore. Hopefully i can get 6x2x140kg squats tmr and feel like this week wasnt a waste of training. Also have a 2nd game for this wk on thursday with my old team

Not sure about 300g but it's at least 200-250g yup. Not everyday, but im gna try get that much in this 10 day window. recomp is the order of the day, it will help build muscle while shedding fat. I need to get the scale to read 80.xx before i tackle 140+kg volume worksets in about a month

holy shit, forgot to mentuioin something that happened towrads the end of the game, i had the ball, i shook the defender by jab stepping right, and then hit a turn around step back jumper at the buzzer. Hit it, and held my shooting arm up like i was kobe. It may be the greatest thing ive ever done on a basketball court .. lmao. turned around and walked off to the tune of that gangsta song in my head. i felt embarassed how cool it was. i wish someone taped it

BS 2x140, 1Fx140
BP 5x90(LPR!), 4x3x90(LPR)

BW: 82.5kg

Notes:
lol.. erectors felt okay going into this workout but after the first set i got crazy doms all of a sudden. the bright side, i used 140kg after my last warmup with 110kg with no intermediate sets. was really relaxed tho, even had prince playing cos i didn't wanna do the psyche up thing. erectors are defo torched, so much so, it was a huge mental burden to strip the bar and put the big 25kg plates on the rack lmao. I guess this was to be expected tho, not sure i'll be recovered by thursday either, so now im at the mercy of erectors.

if i was going to make a coaching call, it may be that tuesday squats shud be a light variant with a focus on recovery and form and go heavy thursdays, volume sundays. maybe i can try another week before introducing any programming changes

poor legs, they dont get a good workout while my stupid back recovers. half considering sprints in the interim, i dont think i can use dunks tho, usually erector doms contraindicate dunking ability

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have a game tonight as well and i need to man up and bench a PR too ...yikes

1/10

bw: 83kg
Gna log my food intake for the next 10 days to stay accountable..

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Eats
1600- 2 chicken breasts, 300mL r.f milk, 60g whey, chicken noodle thing(500 kcal, 11p, 6f, 47c)
2200 - 165g beef, wholmeal bun, 4 beef chipolatas, 2 small hotdog buns, whey shake as before

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good clean eating today, will repeat the same shit every day from here, pls call me out if i falte