Bear in the Square MK II

Antisocialiser

Just thought I’d let everyone who helped me know how I have been getting on and also ask a few more questions. Previous thread here

Age: 24
Height: 5”9
Weight: 74kg (down from 84kg)










Diet:
Breakfast: 2/3 fried eggs, 2 grilled low fat sausages, 2 grilled rashers. Scoop of Green Defence.
Lunch: Protein Shake with water.
Dinner: Chicken/Beef with assorted veg or homemade chicken and veg soup
Snacks: I only really have two main meals so I fill my diet out with a few nibbles during the day :A slice of ham or chicken, A piece of fruit, handful of nuts or occasionally a couple of oatcakes with peanut butter
Post-workout – Ill have a protein shake with water after my work out 2-4 times a week.
Weekend – I still go out for pints and a kebab at the weekend but try to get back on track the next day.
Pre-football Training – Bottle of Lucozade sport

I have been 11stone 10 for the last 3 weeks. My weight doesn’t seem to be shifting any further. What does a brother got to do to get those abs showing!?

Current lifts –
Deadlift – 100 kg 1x5
Squat - 80kg 3x5
Bench press – 70kg 3x5
Military Press – 50kg 3x5

Results of fitness tests (2nd Feb 2011):
Max Pullups: 11 (up from 6)
Max reps of 40kg bench press: 36 (up from 34)
Spider test – 5 markers over 21m (30sec on / 30 sec off x 6) Total score: 64 (up from 55)
Roughly 90m in 20sec with 5 sec rest (if you miss the line you fail) Total runs: 9 (up from 6)

Thanks for all the previous advice guys. All the endurance runs don’t seem as bad when you aren’t lugging an extra stone and a half with you. Really happy with how my fitness is coming along and enjoying preseason for once!

My current week looks like this:
Mon: Weights
Wed: Football Training
Friday: Weights
Sunday: Match/Training


During my weight loss I have been coasting with the weights sessions i.e. 3x5 but using a weight I have been comfortable with. At the moment my weight training is not affecting my football at all which is great. However I would like to resume improving my lifting stats incrementally.

Can I do this only lifting twice a week? How could I rearrange my week to fit another session in? (baring in mind I have no option to change wed and sun)

I recently purchased some creatine monohydrate and dextrose. I plan to use this post workout as a recovery drink. Should I take it after football or just weights? Also should I take creatine pre-workout to boost my performance?

Thanks in advance

dave80

for the extra weights session you could go:

Monday: Lower
tuesday: Upper
Wednesday: Football
Thursday: Off
Friday: Full Body
Sat: Off
Sunday: Match

As for the creatine take it on off days and after training session including football training/match

deadlybuzzman

Fair play on losing the 10kg!
Thing about creatine is it must be taken every day or theres no point taking it as it needs to be taken for about 5 or so days before it builds up to a high enough level in the body to make any difference.
That workout split looks pretty solid btw

Antisocialiser

dave80 wrote: »

for the extra weights session you could go:

Monday: Lower
tuesday: Upper
Wednesday: Football
Thursday: Off
Friday: Full Body
Sat: Off
Sunday: Match

As for the creatine take it on off days and after training session including football training/match

Thanks dave80. I always do full body workouts so i had never considered a split!

What exercises and rep ranges should i do on lower and upper days though?

Lower: Squat, Deadlift, Glute ham raises, Hip extension?
Upper: Bench press, Shoulder press, pull ups/ chin ups, dips?
Full body: Combination of the above?

3x5 is what i have been using with starting strength but im not bothered as long as my lifts can go up and im getting stronger!

deadlybuzzman wrote: »

Fair play on losing the 10kg!
Thing about creatine is it must be taken every day or theres no point taking it as it needs to be taken for about 5 or so days before it builds up to a high enough level in the body to make any difference.
That workout split looks pretty solid btw

Thanks deadlybuzzman!

I have read several posts suggesting taking creatine on rest days and also saying there is no need to take it other than post workout. Bit confused to be honest. Any one want to weigh in on the benefits of taking creatine pre workout, post workout and on rest days?

Any advice much appreciated!

dartstothesea

Creatine - no need on rest days other than just to replenish before next time you train. No need post-workout other than to replenish for the next time you train. Depends on how much you take but I'm pretty sure it works in much, much less than 5 days.

deadlybuzzman

dartstothesea wrote: »

Creatine - no need on rest days other than just to replenish before next time you train. No need post-workout other than to replenish for the next time you train. Depends on how much you take but I'm pretty sure it works in much, much less than 5 days.

I dunno about that-Ive never seen a study supporting that view and personally 3-5 days has always been the minimum for me before Ive notced a change when looking back in the logs

dartstothesea

I've definitely fallen for misinformation on that supplement in the past.

dave80

Antisocialiser wrote: »

Thanks dave80. I always do full body workouts so i had never considered a split!

What exercises and rep ranges should i do on lower and upper days though?

Lower: Squat, Deadlift, Glute ham raises, Hip extension?
Upper: Bench press, Shoulder press, pull ups/ chin ups, dips?
Full body: Combination of the above?

3x5 is what i have been using with starting strength but im not bothered as long as my lifts can go up and im getting stronger!

Could try

Lower: Squat 3 x 5, RDL 3 x 8, Split Squats 3 x 8, Abs 3 x.
Upper: Bench 3 x 5, Dips 3 x, Barbell Row 5 x 5, Triceps 3 x 8.
Full Body: Deadlift 3 x 5, front Squat 3 x 8, Press 3 x 5, Pull-ups 3 x.

Antisocialiser

dartstothesea wrote: »

Creatine - no need on rest days other than just to replenish before next time you train. No need post-workout other than to replenish for the next time you train. Depends on how much you take but I'm pretty sure it works in much, much less than 5 days.

So you are basically saying only take it pre-workout? Is that right? Everything i hear about this supplement just confuses me a little more :eek:

dave80 wrote: »

Could try

Lower: Squat 3 x 5, RDL 3 x 8, Split Squats 3 x 8, Abs 3 x.
Upper: Bench 3 x 5, Dips 3 x, Barbell Row 5 x 5, Triceps 3 x 8.
Full Body: Deadlift 3 x 5, front Squat 3 x 8, Press 3 x 5, Pull-ups 3 x.

Dave80 thanks a mill for taking the time to suggest this, it looks like it hits all the bases! Some new exercises for me to learn also. One question though - Would i be able to increase the weight e.g. on the bench by only bench pressing once a week?

I have been 11stone 10 for the last 3 weeks. My weight doesn’t seem to be shifting any further. What does a brother got to do to get those abs showing!?

Anyone got any thoughts on this one?

dave80

Antisocialiser wrote: »

Dave80 thanks a mill for taking the time to suggest this, it looks like it hits all the bases! Some new exercises for me to learn also. One question though - Would i be able to increase the weight e.g. on the bench by only bench pressing once a week?

no problem, ye you shouldn't have any problems increasing the weight by benching once week (you might in fact find it a bit easier to increase it), remember you will also be doin heavy pressing once a week which will have some cross over.

as for the weight loss problem best place to sort tat is your diet, maybe try goin lower in carbs on none training days?

Antisocialiser

I don't know if i can go much lower, most days i probably eat under 50g of carbs?

dave80

Antisocialiser wrote: »

I don't know if i can go much lower, most days i probably eat under 50g of carbs?

ye thats pretty low alright, the calories might have to be cut from fats or even protein?

just seen ur diet there, the lucozade sport could be dropped before matches? could try a strong black coffee ( i myself take caffeine tabs which i find great)

Antisocialiser

Just noticed from the back photo that my arms are the same thickness as my legs. /crys