MY FITNESS LOG!

Colm Moran · 15-05-2012 11:26pm

May 5th

Meal 1: Porridge (120g), manuka honey, Kiwi, Maximuscle Multi Vitamin.

Meal 2: Shephards Pie (250g), green tea and lemon drink

Meal 3: Shepherds Pie (400g)

Pre: Maximuscle Pump UP+NO2
GYM; Chest and Back
Post: Maximuscle Creatamax Extreme

Meal 4: Brown Rice (100g), Chicken Stir-fry (350G; 150g chicken, 200g mix)

Meal 5: Brown Rice (100g), Chicken Stir-fry (350G; 150g chicken, 200g mix)

Meal 6: Brown Rice (75g), Sweet potato/potato mix (100g), Chicken Stir-fry (350G; 150g chicken, 200g mix)

May 6

Meal 1: Porridge (120g), manuka honey, Chicken Stir-fry mix (250g), Maximuscle Multi Vitamin.

Meal 2: Basmatti Rice, Stir-fry mix

Pre: Maximuscle Pump UP+NO2
GYM; Shoulders and Arms
Post: Maximuscle Creatamax Extreme

Meal 3: Basmatti Rice, Stir-fry mix

Meal 4: Basmatti Rice, Stir-fry mix

Meal 5: Basmatti Rice, Steak (150g), Garlic, Large onion

Meal 6: Basmatti Rice (50g), Sweet Potato/Potato mix (100g), Chicken (150g)

Meal 7: Strawberrys (100g), Orange x2, Chicken (150g)

May 7

Meal 1: Porridge (120g), manuka honey, Chicken (100g), Orange, Maximuscle Multi Vitamin.

Pre: Maximuscle Pump UP+NO2
GYM; Legs
Post: Maximuscle Creatamax Extreme

Meal 2: Basmatti Rice (160g), Chicken (150g)

Meal 3: Veg Soup (1 cup), Orange, Chicken (50g)

Meal 4: Brown Rice (100g), sweet potato/potato mix (50g), Chicken (100g)

Meal 5: Brown Rice (120g), Chicken (100g)

Sprints
During: Maxifuel Viper Active

Meal 6: Brown Rice (120g), Chicken (100g)

Meal 7: Veg Soup (1 Cup), Chicken (50g), Hot lemon drink

May 8

Meal 1: Porridge (120g), manuka honey, Chicken (100g), Maximuscle Multi Vitamin.

Meal 2: Basmatti Rice (125g), Chicken (100g) Stir-fry

Meal 3: Basmatti Rice (125g), Chicken (100g) Stir-fry

Meal 4: Basmatti Rice (125g), Chicken (100g) Stir-fry

Meal 5: Basmatti Rice (125g), Chicken (100g) Stir-fry

Pre: Maximuscle Pump UP+NO2
GYM; Chest and Back
Post: Maximuscle Creatamax Extreme

Meal 6: Basmatti Rice (125g), Chicken (100g) Stir-fry

Meal 7: Basmatti Rice (125g), Chicken (100g) Stir-fry

May 9

Meal 1: Porridge (120g), manuka honey, Chicken (75g), Maximuscle Multi Vitamin.

Meal 2: Basmatti Rice (125g), Chicken (100g) Stir-fry

Meal 3: Basmatti Rice (125g), Chicken (100g) Stir-fry

Meal 4: Basmatti Rice (125g), Chicken (100g) Stir-fry

Meal 5: Sepherds Pie (500g; 300g potato, 200g mince)

Meal 6: Sepherds Pie (200; 150g potato, 50g mince)

Pre: Maximuscle Pump UP+NO2
GYM; Shoulders and Arms
Post: Maximuscle Creatamax Extreme

Meal 7: Sepherds Pie (500g; 300g potato, 200g mince)

May 10

Meal 1: Porridge (120g), manuka honey, Mince (75g), Maximuscle Multi
Vitamin.

Meal 2: Sepherds Pie (200; 150g potato, 50g mince)

Meal 3: Sepherds Pie

Hydrotherapy Class

Meal 4: Sepherds Pie, Basmatti Rice

Meal 5: Basmatti Rice, Chicken Stir-fry

Meal 6: Basmatti Rice, Chicken Stir-fry

May 11

Meal 1: Porridge (120g), manuka honey, Chicken (75g), Maximuscle Multi Vitamin.

Meal 2: Basmatti Rice, Chicken Stir-fry

Meal 3: Basmatti Rice, Chicken Stir-fry

Meal 4: ½ Chicken Bacon sandwich, brown bread, lettuce, onion

Meal 5: ½ Chicken Bacon sandwich, brown bread, lettuce, onion

Meal 6: Lamb (2 ribs), Sweet Potato/Potato, Broccoli

Pre: Maximuscle Pump UP+NO2
GYM; Legs
Post: Maximuscle Creatamax Extreme

Meal 7: Lamb (2 ribs), Sweet Potato/Potato, Broccoli

Meal 8: Lamb (2 ribs), Sweet Potato/Potato, Broccoli

May 12

Meal 1: Porridge (120g), honey, Mince (100), Orange, Maximuscle Multi Vitamin.

Meal 2: Sepherds Pie (450g; 300g potato, 150g mince)

Pre: Maximuscle Pump UP+NO2
GYM; Chest and Back
Post: Maximuscle Creatamax Extreme

Meal 3: Sepherds Pie (400g; 250g potato, 150g mince)

Meal 4: Basmatti Rice, Chicken Curry

Meal 5: Basmatti Rice, Chicken Curry

Meal 6: Nutragrain Bar, Natural Vally Bar

Meal 7: Basmatti Rice, Chicken Curry

Meal 8: Chicken (50g), Broccoli

May 13

Meal 1: Porridge (120g), honey, Chicken (75g), Maximuscle Multi Vitamin.

Meal 2: Roast Chicken, Veg, Sweet Potato/Potato, Gravy

Run: 5km
Post: Maxifuel Viper Active

Meal 3: Roast Chicken, Veg, Sweet Potato/Potato, Gravy

Meal 4: Roast Chicken, Veg, Sweet Potato/Potato, Gravy

Meal 5: Porridge (120g)

Meal 6: Brown bread, orange

Pre: Maximuscle Pump UP+NO2
GYM: Shoulders and Arms
Post: Maximuscle Creatamax Extreme

Meal 7: Chicken (100g), Porridge (100g)

Summery: Eating over 5000 cals a day and I'm defiantly seeing the difference. Weight and strength are going up every time I go to the gym. The supplements are helping a lot, Maximuscle Pump UP+NO2 helps a lot with intensity and drive in the gym and Maximuscle Creatamax Extreme is helping with strength gains. Orange flavor is great.
I stepped on the new bioelectrical impedance reader in the gym. My body fat came out at 4.3%!!?? bit lower than I thought. I was 79KG at the start of this diet, 2 weeks later and I'm now 82K. At the weekends I enjoy a sleep in so I generally miss a meal.
I have dieted like this before and I gained over 10lbs one summer and saw huge strength gains... I could do with setting up a chicken farm out the back!

Colm Moran
Maximuscle Sponsored Athlete

colman1212 · 16-05-2012 12:22am

Colm Moran wrote: »

Im just trying to find the time at the moment to record and put up my diet and supplementation etc... bare with me, its coming soon.

So you're not sponsored by maximuscle then?!

Colm Moran · 17-05-2012 8:15pm

colman1212 wrote: »

So you're not sponsored by maximuscle then?!

Yup... Pretty sweet, they have some great stuff.

Colm Moran · 18-05-2012 11:31pm

*Note
If there is no space between exercises it means they are superseted.
DB= Dumbbell
BB= Barbell
EZ= EZ bar
w/= with
DS= drop set

BB Shoulder press 50kg 10,10,8
Wight used, reps in each set, sets are separated by a ","

DB Shrug 35Kg 12, 40k 10, 45kg 8
First set used 35kg and did 12 reps
Second set 40kg and did 10 reps
Third set 45kg and did 8 reps

May 6

BB Shoulder press 50kg 10,10,8
DB Shrug 35Kg 12, 40kg 10, 45kg 8

DB Curls 10,10,10
DB Extensions 10kg 10,10,10

Lateral Raise 12.5kg 10,10
Posterior Fly 12.5kg 10,10
Dips (w/chain) 10,12
Plank raises 8,8

Hammer Curls 20kg 10,10,10
Rope Pull Downs 50lbs 10,10,10

Wrist Extensions (straight elbow) 5kg 15,15,15

Wrist Extensions (bent elbow)2.5kg 15,15

5km run

May 7

Squat
Warm up with bar and 60kg
120kg 5,4,3
100kg 10 (FORM!!)
100kg 10
60kg 10,10

Deadlift
80kg 3x10 (good form)

Extensions (machine) 73lbs 10,10,10
Hamstring Curls(machine) 115lbs 10, 130lbs 8, 115lbs 10

Calf Raises 230lbs 3x12

Speed Agility Quickness (40mins)

May 8

DB Press 42.5kg 6,6,6 (big spot) DS 25kg
DB Row 45kg 10,10,10 DS 25kg

Incline 35kg 8,8,7 DS 25kg
Pull ups (wide grip) 10,8,6 DS smith machine

Decline DB flys followed by presses 20kg 8/8, 17.5kg 10/10, 10/10
Machine Row 83lbs 10,10,10

DB Curls 14kg 8,8,8

Core
30 crunches
20 side crunches
20 twists on dip bar

May 9

Match

BB Shoulder press 50kg 10,10,11
DB Shrug 45kg 10,12,14

DB Curls 17.5kg 10,8 15kg 8 DS 12kg 3, 8kg 4
DB Extensions 12kg 12,12,12 DS 8kg 4

Lateral Raise 15kg 10, 12kg 10,8
Posterior Fly 12.5kg 12,12
Dips +chain 16,16
Plank raises 8,5 (feeling of impingement)

Hammer Curls 20kg 10,10
Rope Pull Downs 63lbs 10,10

Wrist Extensions (straight elbow) 6kg 10,8, 4kg 8
BB prone curls 10,8,6

Wrist Extensions (bent elbow) 3kg 8

May 10

Stretch 2x30sec Hams, Quads, Calves, Ilipsoas, Groin

Squat
Warm up with bar and 60kg
80kg 10,10,10 (SLOW_FORM)

Front Squat
70kg 10,10, 65kg 10, 60kg 10 (SLOW-FORM)

Deadlift 80kg 10,10,10 (SLOW-FORM)

Extensions (machine) 80lbs 10,10,10
Hamstring Curls(machine) 115lbs 10,10,10
Calf Raises 250lbs 10,10,10

May 11

DB Press 42.5kg 6,6,6 (spot) DS 25kg
DB Row 45kg 10,10,10 DS 25kg

Incline 35kg 8,7,7 DS 25kg
Pull ups (wide grip) 12,10,10 DS smith machine

Decline DB flys followed by presses 20kg 10/10, 8/8 17.5kg 10/10
Machine Row 83lbs 12, 93lbs 10,10 DS 33lbs 10

BB pronated curls 12,12,12

DB curls 15kg 10

May 12

Hydrotherapy Class (Aqua Jogging)

May 13

5km run

HOME
Shoulder press 55kg 6,8,7
EZ Shrug+ 50kg 14, 70kg 12,12

EZ Curls+ 30kg 10,10,9
Kick backs 15kg 10,10DS 2.5kg 12,10 DS 2.5kg 12

Lateral Raise 15kg 10,10,10
Posterior Fly 10kg 10,10,10
Ant Raises 20kg (plate) 10,10,10
Upright EZ row+ 30kg 10,10,15

EZ Hammer Curls+ 35kg 10,10,8
EZ press+ 35kg 12,15,15

BB pronated curls 10,10,8
Wrist Extensions (straight elbow) 2.5kg 10,10,5

May 14

Squat
Warm up with bar and 60kg
80kg 10
100kg 10,10,10 (SLOW-FORM)

Deadlift
90kg 3x10
110kg 10,10,10 (FORM) remember breathing and core stability

Extensions (machine) 88lbs 10,10,10
Hamstring Curls(machine) 115lbs 10,10,10
Calf Raises 250lbs 10,10,10

May 15

DB Press 42.5kg 7,6,6 (small spot) DS 25kg
DB Row 47kg 10,10,10 DS 25kg

Incline 35kg 10,10,8
Pull ups (wide grip) 14,12,10 DS smith machine

Decline DB flys followed by presses 20kg 10/10, 10/10, 10/10
Machine Row 93lbs 10,10,10

May 16

Match

HOME
Shoulder press 55kg 8,8,8
EZ Shrug+ 70kg 12, 80kg 12,12

EZ Curls+ 30kg 12,12,12
EZ Tricep Extensions+ 30kg 12,12,14

Lateral Raise 15kg 10,12,10
Posterior Fly 10kg 12,10,10
Ant Raises 20kg (plate) 10,10,10
Upright EZ row+ 30kg 10,12,15

EZ Hammer Curls+ 35kg 10,8,10
EZ press+ 35kg 12,15,20

BB pronated curls 10,10,10
Wrist Extensions (straight elbow) 2.5kg 12,10,8

May 17

7.5km run

May 18

Squat
Warm up with bar and 60kg
80kg 10
100kg 10, 110kg 7, 100kg 10 ATG

Deadlift
110kg 10,10,10 (FORM) remember breathing and core stability

Front Squat
60kg 10, 70kg 7, 60kg 10

Extensions (machine) 93lbs 10,10,10
Hamstring Curls(machine) 145lbs 10,10,10
Calf raises (bent) 50kg 10,10,10

Colm Moran
Maximuscle Sponsored Athlete

Colm Moran · 27-05-2012 1:33am

Had a rugby league match on thursday and i went over on my ankle during the last play of the game. Im two weeks away from a 4 nations tournament with the Irish students. ICE THE **** OUTA DA BITCH!!!

Supps are workin wonders i must say.

Viper Active is great for recovery after matches.

I find that i need the Pump +NO2 for the days i come home from work wrecked. I forgot to take it one day and i suffered as a result. It gives you a great focus and drive. The 900mg of Arginine in each cap is great, 2-5 mg of arginine will help boost growth hormone.

Createmax extreme has everything in it i want after the gym and it tastes great. It goes down so easy.

The multi vits aren't as extreme as some i have taken in the past, which is a good thing. The caps are a lot easier to swallow than big mad tablets.

The weight gainer bars are heavy enough but its to be expected with all the cals and nutrients your getting. They are great for during the day when everyone else is eating chocolate and crisps. Its a little more sociable eating a bar then downing a shake if your worried about that kinda thing.

Colm Moran
Maximuscle Sponsored Athlete

gymfreak · 27-05-2012 6:49pm

A distinct lack of chocolate in this log

g'em · 27-05-2012 8:18pm

Colm its great to have a top athlete around here but (a) we don't allow food logs and (b) your unsubtle advertisement of Maximuscle is breaking the rules in rather a huge way.Reel it in or stick to a blog.

Colm Moran · 18-06-2012 7:34pm

Sorry lads i have been busy setting up a facebook page.
http://www.facebook.com/MBrosFitness

Front squat (ATG)
warm up with bar
60kg x12
70kg x10
80kg x8
90kg x5
90kg x5
80kg x8
70kg x10
60kg x12

Machine Leg Curls
5 sets of 10 starting at 145lbs and dropping down after every set.
Strict 30 second break

Machine Leg Extension
5 sets of 10 starting at 80lbs and dropping down after every set.
Strict 30 second break

Still nursing my ankle so I havent given legs a good over yet but today felt good. I was happy with it. Did the front squats because I've had problems with my hips because of back squats ( there is a lot less hip flexion in front squats). I also propped my heals on 2.5kg plates to help my form (this is handy if you have tight calves).
Shoes: Converse

Colm Moran · 18-06-2012 7:38pm

g'em wrote: »

Colm its great to have a top athlete around here but (a) we don't allow food logs and (b) your unsubtle advertisement of Maximuscle is breaking the rules in rather a huge way.Reel it in or stick to a blog.

Hey man no prob.

Colm Moran · 19-06-2012 2:13pm

I finished college on the 27th of April and started placement on the 30th. I ate at regular intervals; 0830, 1100, 1330, 1630, 1900 and 2200 hours. A sample of a weekly diet and intake is in the notes section. I was doing a 3 day split; chest/back, shoulders/arms and legs. I lifted 5-6 times a week and did cardio and had football training twice a week with 1 match a week. Some days involved lifting at the gym followed by training. I saw big improvements in strength and endurance. I ended up injuring my ankle in a rugby league match on the last week of my placement, which finished on the 8th of this month.

I have been off since the 8th, for the last week I have still been training as hard as before (just not legs as much) but my diet and sleep pattern are gone all over the place. Playing Fifa tournaments with the lads until 2 in the morning is not beneficial for the gym. I didn’t get to sleep Friday night till about 4 in the morning, got out of bed at 1 in the afternoon had breakfast and went to the gym. And guess what, I couldn’t shovel sh**. Everything felt heavy as hell, so I only did a partial session.

Lesson learned. Reset my body clock by forcing myself out of bed this morning at 9 to eat breakfast. I have scheduled out my meals for 0900, 1100, 1330, 1530, 1800, 2000, 2200. So I’m getting 7 meals in now rather than the 4/5 I was getting last week before. Measuring portions again so I know exactly how much I’m getting and regulating my sleep pattern is next.

ferike1 · 19-06-2012 2:42pm

Eating every two hours just sounds like effort!

Colm Moran · 21-06-2012 2:30am

ferike1 wrote: »

Eating every two hours just sounds like effort!

it is man

Mellor · 21-06-2012 3:20am

So why don't you eat every 3 or 4 hours and eat 1.5 or 2 times as much food.

Colm Moran · 25-06-2012 5:50pm

Mellor wrote: »

So why don't you eat every 3 or 4 hours and eat 1.5 or 2 times as much food.

By eating 6 smaller meals a day rather than the usual 3 you
- increase the speed of your metabolism, especially if there is lean protein in each meal. A faster metabolism has a number of benefits
- manage your blood sugar levels better which will prevent cravings and fatigue crashes during the day.
- allow you to increase your intake of protein as you can only absorb about 30g per sitting.
For bulking: it allows you to increse your calorie and protein intake.
For fat loss: if you can manage your smaller meals into healthier options it will save you from snacking on unhealthy foods and help you overcome cravings.

ferike1 · 25-06-2012 6:42pm

Colm Moran wrote: »

By eating 6 smaller meals a day rather than the usual 3 you
- increase the speed of your metabolism, especially if there is lean protein in each meal. A faster metabolism has a number of benefits
- manage your blood sugar levels better which will prevent cravings and fatigue crashes during the day.
- allow you to increase your intake of protein as you can only absorb about 30g per sitting.
For bulking: it allows you to increse your calorie and protein intake.
For fat loss: if you can manage your smaller meals into healthier options it will save you from snacking on unhealthy foods and help you overcome cravings.

Not necessarily true

Leangains says hi

http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Colm Moran · 26-06-2012 12:00am

Shoulder Press
45kg 10, 50kg 10, 8
DB Shrugs 50kg 10, 45kg 10, 8

EZ bar curls 15kg(each side) 10, 12.5kg 10, 10kg 10
DB overhead tricep extensions 32.5kg 10, 10,8

Lateral raisis 14kg 10, 12kg 10,10
Posterior DB Flys 14kg 10, 12kg 10,10
Dips 1 chain 10,10,12

Hammer curls 18kg 10,10,10
Tricep rope pulldowns 10,10,10
(cant remember the weight, I was in zombie mode)

DB Wrist extension 5kg 10, 10, 8
Pronated (palms down) BB curls 10,10,10

Core
20 crunches
20 side crunches
20 crunches

Colm Moran · 26-06-2012 12:00am

Today: Chest/back

Cup of coffee

Warm up 22.5kg
Db press 42.5kg 8,8,6
Db row 50kg 10,10,8

Incline db press 35kg 8, 32.5kg 8,8
Pull ups wide grip 12,10,8

Cable crossovers 60lbs 10,10,10 ds 10
Machine row (horizontal grip) 100lbs 10, 86lbs 10,10 ds 10

Db curls (on incline bench) 10kg 10,10, 8 ds 8 slow and controlled with exaggerated negative and contraction - strict 30sec breaks

Db Wrist extensions 5kg 10,10, 2.5kg 12 - strict 30sec breaks

Colm Moran · 26-06-2012 12:02am

Chest/back

Cup of coffee

Warm up 22.5kg
Db press 42.5kg 8,8,6
Db row 50kg 10,10,8

Incline db press 35kg 8, 32.5kg 8,8
Pull ups wide grip 12,10,8

Cable crossovers 60lbs 10,10,10 ds 10
Machine row (horizontal grip) 100lbs 10, 86lbs 10,10 ds 10

Db curls (on incline bench) 10kg 10,10, 8 ds 8 slow and controlled with exaggerated negative and contraction - strict 30sec breaks

Db Wrist extensions 5kg 10,10, 2.5kg 12 - strict 30sec break

Colm Moran · 26-06-2012 12:03am

Legs

all i did was 10 sets of front squats
(warm up with the bar)
60kg 12
60kg 12
70kg 10
80kg 8
90kg 5
90kg 5
80kg 8
70kg 10
60kg 12
60kg 12

Colm Moran · 26-06-2012 12:04am

Chest and Back

No cup of coffee today

Warm up 22.5kg
Db press 42.5kg 8,7,6 (with a spot)
Db row 50kg 10,10, 47.5kg 8

Incline db press 32.5kg 10,8,7
Pull ups wide grip 12,10,8 (needed some rest between last few reps)

Cable crossovers 60lbs 10,10,10 drop set 10
Machine row (horizontal grip) 93lbs 12,12,12

BB curls with pronated grip. 20kg 10,10,10

Core
20 crunches
20 side crunches
20 crunches
16 supermans

Ankle rehab

wobble board 3x30secs
1 leg stance with eyes closed 2x30sec
Plyometrics: (1 leg springs off ball of feet)
-Forward and back
-left and right
Sidesteps

My numbers were definatly down today. THis is because 1- i didnt drink any coffee before, 2- my sleep is disturbed, 3- as a result of a poor sleep pattern im missing meals

Plan; sort out sleep and meals and weights will follow. Also do more cardio as ankle is getting better.

Colm Moran · 26-06-2012 12:04am

Cardio today;

Cross-trainer:
-10 mins of 30sec on 30sec off. Resistance at 50 when on and 15 when off.
-5 mins recovery on resistance 15
-10 mins of 30sec on 30sec off. Resistance at 50 when on and 15 when off.
10 mins recovery at resistance 15
-10 mins of 30sec on 30sec off. Resistance at 50 when on and 15 when off.

Stretching
Ankle rehab exercises

Cross-trainer: 10 mins of 30sec on 30sec off. Resistance at 50 when on and 15 when off

Colm Moran · 26-06-2012 12:28am

ferike1 wrote: »

Not necessarily true

Leangains says hi

http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

I have heard about this. It will benefit people who struggle to with their calorie intake, we all know that reducing calories will reduce fat. However trust me when i say, if your are doing any kind of fasting your potential for muscle and strength gains will be reduced and any kind of sports performance will be considerably hindered.

If your goal is simply to lose fat then this has a potential.

Mellor · 26-06-2012 4:34am

Colm Moran wrote: »

- increase the speed of your metabolism, especially if there is lean protein in each meal. A faster metabolism has a number of benefits
- allow you to increase your intake of protein as you can only absorb about 30g per sitting.

Increasing meal frequency doesn't increase metabolism. It might be distributed slightly differently (might not also), but the load over the whole day is the same.
The idea that you can only abosrb 30g of protein in one sitting is a myth.
A decent steak would have double or triple that. If the excess above 30g was going to waste, then most people would be in a constant deficit.

ferike1 · 26-06-2012 7:15am

Colm Moran wrote: »

I have heard about this. It will benefit people who struggle to with their calorie intake, we all know that reducing calories will reduce fat. However trust me when i say, if your are doing any kind of fasting your potential for muscle and strength gains will be reduced and any kind of sports performance will be considerably hindered.

If your goal is simply to lose fat then this has a potential.

I am going to have to disagree with you on this one. I have made great gains (and judging by the facebook page, so have many others). All my lifts went up while my weight went down. I train fasted everyday.

I am not trying to force anything down your throat or saying that my way is better, just highlighting that there isnt just one way of doing things, and some ways are also less effort.

Colm Moran · 26-06-2012 9:20pm

Mellor wrote: »

Increasing meal frequency doesn't increase metabolism. It might be distributed slightly differently (might not also), but the load over the whole day is the same.
The idea that you can only abosrb 30g of protein in one sitting is a myth.
A decent steak would have double or triple that. If the excess above 30g was going to waste, then most people would be in a constant deficit.

You are on the money lads, I was wrong. I had a look into what you said and i came across these articles. Cheers for sharing the knowledge. Maybe ill start eating my 5 chicken breasts all in one go!

Soeters MR, et al. Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism. Am J Clin Nutr. 2009 Nov;90(5):1244-51.

Stote KS, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Am J Clin Nutr. 2007 Apr;85(4):981-8.

Colm Moran · 26-06-2012 9:21pm

ferike1 wrote: »

I am going to have to disagree with you on this one. I have made great gains (and judging by the facebook page, so have many others). All my lifts went up while my weight went down. I train fasted everyday.

I am not trying to force anything down your throat or saying that my way is better, just highlighting that there isnt just one way of doing things, and some ways are also less effort.

You are on the money lads, I was wrong. I had a look into what you said and i came across these articles. Cheers for sharing the knowledge. Maybe ill start eating my 5 chicken breasts all in one go!

Soeters MR, et al. Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism. Am J Clin Nutr. 2009 Nov;90(5):1244-51.

Stote KS, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Am J Clin Nutr. 2007

Colm Moran · 26-06-2012 9:33pm

Shoulders and arms

Warm up with bar
Shoulder Press
50kg 10, 10, 9
DB Shrugs 45kg 10, 10, 10

DB curls 14kg 10, 10, 8 drop set 10kg 4
DB overhead tricep extensions 35kg 10, 10, 32.5kg 12

Lateral raisis 10kg 14, 12kg 10,10 drop set 8kg 4, 4kg 4
Posterior DB Flys 10kg 12, 12kg 10,10 drop set 8kg 4, 4kg 8
Dips 2 chains 10,10, 10 drop set 1 chain 4, no chain 4

Hammer curls 20kg 10,10,10
Tricep rope pulldowns 10,10,10

DB Wrist extension 5kg 10, 10, 8
Pronated (palms down) BB curls 10,10,10

Core
20 crunches
20 decline crunches
20 trunk rotations with cable

Colm Moran · 05-07-2012 4:54pm

30th
Front squat
60kg 12
70kg 10
80kg 8
90kg 5 x4
80kg 6
70kg 8
60kg 10
60kg 12

Fiotball Training

29th
Chest and back

22kg warm up.
Db press42.5kg 7 35kg 10 35kg 10 (weight was down, didn't feel strong, off. Creatine for approx 3 weeks, not measuring macro, high amount of intense long duration cardio)
Db row 35kg 12, 12,12

Incline db press 30kg 3x10
Wide grip pull ups 12,10,8 not as easy, needed rest

Db flys 15kg 3x12
Machine row 83lbs 3x12

Colm Moran · 05-07-2012 5:00pm

I took a few days off to finish up the website and to rest up as i was feeling a bit run down. hppt://mbrosfitness.tk
Im counting all my food again so thats tightened thinks up. Im also taking creatine again.

Im changing up my program to strictly hypertrophy. Everything is done slowly and in a very controlled manner. The TUT (time under tension) is a lot higher than my previous program. I will takes approx 3 seconds to lower the weight and another 3 secs to raise it.

4th chest and triceps

Push incline
Wup
10kg 12, 12
15kg 12, 10

Db press
32.5kg 10
27.5kg 10
20kg 10

Incline flys 10kg 14
12kg 14 16

Tricep ext

Push press 110kg 3xq10

Tricep extension ezbar 3x10

Colm Moran · 05-07-2012 5:21pm

Back and Biceps

Lat pulldown 3x8-12

Tbar row 3x8-12

Barbell Row 3x8-12

Machine Row 3x8-12

Dumbbell Curls 3x8-12

Hammer Curls 3x8-12

Reverse rip curls 3x8-12

Concentration Curls 3x8-12

MY FITNESS LOG!

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