hey everyone just joined the site, looks great so far!
i have cerebral palsy (down my left side), I competed for the first time last year in 2 PCA shows. I thought I'd log my reverse diet leading into massing phase. My off season started in Oct 17, by Jan 18 I'd gained too quickly, going from 116-145lbs.
From then until March i got that down to 130.8. At that point my macros were:
Training day 221C, 147P, 42F
rest day 160C, 116P, 39F
cardio was 6x35mins liss plus 20min HIT
last check in after 6 weeks weighed 130.7
macros now constant at 325C, 164P, 47C
cardio is 1x30min LISS
bodys responding well. ill attach images of my last show and now
weighed in at 134.75 Tuesday, average 135.2. V tough day with food meals were a bit of a chore but got it all down. Hit push PM Tuesday, Managed to eventually progress my incline press. Shoulders weren't as successful however. Couldn't get the 15s up so thought I'd aim for 3x13 with 12.5s. Reps fell every set though.
Cable cross over 5kg x20, 15kg x20 35kg x10,10,10
DB shoulder press 7.5kg x3, 10kg x3 12.5kg x3, 13,12,9
Incline DB press 12.5kg x3, 15kg x3 17.5kg x11,11,11,11
Flat unilateral machine press 10kg x10,10,10,8
Machine side raise unplated x20,18,15
Unilateral machine side raise 10kg x10,8,8
Unilateral push down 7.5kg x12,12,10,10,8
Yesterday was a 6am pull session, all moves progressed, got my back really firing! I'll post some post workout shots in the next comment. Weight wise was a low at 130.5 pulling the average down to 133.9. Hugner yesterday wasn't an issue, am training normallkeeps my appetite high!
Cable pull over 7.5kg x20
A-bar pull form 12.5kg x4, 22.5kg x3 27.5kg x8,8,9,9
Unilateral pull down 17.5kg x7,6,7
Unilateral Cable row 27.5kg x10,10,10,10
Face pulls 22.5kg x12,12,12,12,12,12
Hyperextensions 10kg x13,13,13,13 DB
hammer curls 12.5kg x11,11,11,11,11
Yesterday was leg day, heavy weigh in at 136.5lbs, 135.4lbs on average. Reassuresd by my coach as I'm adhering 100% to plan everything should be fine, condition wise I'm not too different.
Leg session went as follows
Safety bar squats 20kg x6,6 25kg x3 25kg x2 27.5kg x10,10,10,10
Reverse hack squat 70kg x10,10,10
Leg extension 22.5kg x20,20,20
Unilateral leg press 25kg x9,9,9,9,9
Lying leg curl 15kg 15,15,15
Unilateral standing leg curl 15kg x 10,8,8,8
Squats need form improved a bit but better with a slightly lower load. Aim is to replicate my form ofvf 2 weeks ago looking at feet positioning. Still a good session though
Been a couple of day since my last post.
Woke up on Friday weighing 133.75lbs. Average was 132.6. Pretty solid rest day, done my core workout which I've slacked on over the last few weeks. To prevent this in future I'll be doing them on every rest day.
Lying leg raises 3x12-15
Lying crunches 3x8-10
Lying crunch hold2x20 secs
Side leans 3x10 each side
Checked in on Saturday weighing 134.25lbs, mean weight being 134.9lbs. A 5.6lb increase in week scares the F**k outta me if I'm honest however condition wise I looked really good. After checking in with Jack the decision was to keep things going as they are and hopefully the extra bw will result in strength gains. On Saturday I trained my first full body left side only session.
The session was
DB shoulder press (3x10-12) 5kg x12,12,12
Cable fly (3x12-15) 7.5kg x15,15,15
Machine incline press (4x8-10) 12.5kg x8,8,8,8
Machine side raise(3x10-15) 5kg x15,15,15
Lat pull down (4x8-12) 15kg x10,9,8,8
Seated cable row (4x8-12) 12.5kg x8,8,8,8
Unilateral leg press(6x10-15) 20kg x10,10,10,10,10,10
Pretty solid session no huge numbers but good contractions with good controlled execution. Hopefully over time we'll see some symmetriocal improvements. This was followed by a cheat meal at Reds steakhouse replaching chicken/sweet potato meal. Roughly 1200-1500 cals, (1000 over usual).
Yesterday my weight never budged again 134.25lbs. I went with a more IFYM day again with a subway and 2 grenade bars again. Fats were 2g under so they'll be added onto todays macros. Again nothing much to report as it was a rest day.
Been a couple of days since my last post but on Wednesday I weighed in at 129.5lbs, lightest this week so far, average being 131.7. Pretty anxious as still 4lbs above stage weight, however less wild fluctuations so least my weight is more constant. In some ways I’m beginning to question the validity of those weigh ins of recent in the low 120’s.
Trained push, first full push session since my injury, tbh my thumbs been feeling fine for a few day was more just to protect the wound. Trained at a different gym but still done most exercises like for like, except chest press machine was different. Dumbells felt good on shoulder press lowered load slightly to 12.5kgs but managed straight 12s. On incline dumbells thought I’d stop at 10 and see if I can maintain this across all sets, but unfortunately again fatigue kicked in. Frustrating!
Cable crossover 10kg x20,20 30kg x10,10,10 DB
shoulder press 5kg x3 10kg x3 12.5kg x12,12,12
DB incline chest press 12.5kg x3 17.5kg x10,8,6,5
Unilateral Machine chest press deadstop 40kg x10,10,10,10
DB side raise 5kg x20,20,20
Unilateral DB side raise 10kg x8 7.5kg x10,10
DB kickbacks 5kg x10,10,10,10,10
Yesterday I weighed 134.25lbs, average 132.3. I’ll never fully understand my body! I trained pull progressing every mopve bar unilateral lat pull down, it’s regressed now over 3 sessions. So this week hasn’t fully went to plan but as always adherence is 100%. Switched my rear delt exercise to face pulls as feel I get a better contraction
Cable pull over 7.5kg x20
A-bar pull down 12.5kg x3, 22.5kg x3, 27.5kg x7,8,6,6
Unilateral lat pull down 17.5kg x5,4,4
Single arm cable row 27.5kg x9,9,9,8
Face pulls 17.5kg x12,12,12,12,12,12
Hyperextensions 10kg x12,12,12,12 DB
hammer curls 12.5kg x10,10,9,9,9
Wighed in again at 132.75 yesterday. Still 5lbs above last weeks average but not too concerned just yet. I know my weight fluctations can be pretty drastic so that could potentially change a lot by Saturday.
Back on meal plan today, 152g oats due to still having a carb surplus taking into account bagel weight and veg in meals etc. Switched veg source of in my chicken meals to peas to try and get more firous carbs in my meals (god knows how many oats I would need if all my veg was spinach lol).#
Pretty solid leg session. Realised I've been doing one too less sets on standing leg curls but will increase that today. Squats possibly need to lower in load in order to not sacrifice form.
Safety bar squats 20kg x6,6 30kg x3 40kg x8,7,7,8
Reverse hack squats 70kg x8,8,9
Leg extension 25kg x19,19,19,19
Unilateral leg press 25kg x8,8,8,8,8
Lying leg curls 15kg x15,15,12
Unilateral standing leg curl 15kg x10,9,8,7
Training split has now changed to a hybrid of legs, push, pull, rest, full body (left side only), rest and repeat. Looking forward to seeing what results I can get from this
Been a few days since my last post (joys of no texting thumb)
Friday I weighed 122.25 with my weekly mean being 126.8 (very low). I hit legs that day. Wasn't the the smoothest of sessions, form slightly worse in a couple of sets but still good with pbs overall.
Safety bar squat 20kg x26,6 30kg x4 40kg x6,6,7,7
Reverse hck squat 70kg x6,6,8L
Leg extension 22.5kg x18,18,18,18
Unilateral leg press 10kg x10,10,10,10,10
Lying leg curl 15kg x15,15,10
Standing leg curl 15kg x7,7,5
Saturday was check in day weighed 130.75, pulling average to 12400 cal increase per day and 1.4 down, pretty pleased.
Trained push but only using my left side, no fancy numbers just trying to get a full connection with the muscles. DB presses were switched to machine incline and DB front raise as machine shoulder press my left side couldn't manage and Idon't have enough core stability for single arm presses.
Sunday I weighed 132.75 holding water off having a few drinks and a treat meal the night before. I rarely drink btw lol but it was my engagement party thought I'd live a bit. Drank fluids throught the night as slightly dehydrated so I know this weight was a slight anomally. Sunday I trained pull again only using my left side. Kept most exercises similar switching A-bar row to straight arm pull down. Lat pull down machine was v tougnumbers regressed slightly but hopefully pick that back up next time. Today was slightly moreb ifym taking my fat meals out am and having franky and bennys spaghetting and meatballs. Think I underate by 2g fat 1g pro so not too bad lol.
As I stayed in a hotel that night I never weighed in on Monday but I recieved my new diet macros up to 438C 240P and 63P
Rough meal plan:
1- 120g oats, 6 squares dak choc with 1 scoop whey
2- 100g salmon, 2 whole eggs w/veg
3- 150g cooked weight chicken with 250g sweet potato and mixed veg
4- same as above
5- 1 scoop of whey and 120g frosted shreddies (currently coco pops hough, utter heaven lol)
6- 2 bagels with 40g jam
I had another ifym day due to being away from home managing to fit a breakfast sub from subway and couple of protein bars, making up my undereating on Sunday to0. Good day getting enough rest ready for legs today.
Sleep has been 7 hours max the last few nights, seem to automatically wake at 5.30, hopefully that will improve.
Been a bit silent over the last coule of day.
Trained legs on Tuesday weighed in at 126.75lbs (av 126.6)
Safety bar squats 20kg x5,5 30kg x9,10,10,10
Reverse hack squats 60kg x10,10,9
Leg extension 2.5kg x17,17,17,17
Single leg press 10kg x9,9,9,9,9
Lying leg curl 15kg x15,15,10
Unilateral standing leg curl 15kg x 8,8,7
Hyperextensions 5kg x15,15,15,15
some really good progressions.eally pleased with squats and the depth I'm achieving.
Wednesday I weighed 130.75 (average127.6).Wednesday was cardio day, tough to motivate tbh when once per week.
A freak accident at work lead to me slicing my thumb open (not good!). So my plans of a heavy push session were out the window. A few steri-strips later and ac discussion with my coach the plan was rest Thursday doextra 30 mins cardio to replace gym session then restart split on Friday (today) with push/pull being solely my left side. Perfect chance to experiment with what we were contemplating anyway! Then the next time my split starts again on Tuesday I should be back t full capacity. Really relieved to havew a coach in times like this, I would've qwuestioned dropping cals or probably went overboard with cardio in the past. However eing 1lb down from Saturday I could relax slighty re fat gain, my main worry was not training my right side, however with ibeing miles ahead of my left side I don't need to worry imo.
Yesterday I weighed 127.75 (average 127.7) following a really good 10 hour sleep, had yesterday off work due to the accident. Meals were a bit more frequent due to waking late. Kept to meal plan except switching one meals from sweet pot to bagels, readjusting weights of other foods to fit macros, anybody else super anal with nutrition? lol. Cardio was relieving instead of looking at the same 4 walls all day.
Pretty decent rest day yesterday.
Weighed in at 10.75, but still sitting
Decided to take a more ifym approach to enjoy the bank holiday more. I try to limit this to once per week, more so on rest days where nutrient timing is of less importance.
I'll not bore you with every meal but I basically took oat meal and salomn/egg meal out and had a McMufffin (bacon/egg) with hash Brown). Then vanilla halo top ice cream with dark choc. 5 meals in total. Had to adjust things throughout the day due to tracking errors but got there in the end with ever macro to the gram.
Normally aim to hit 4-6k steps daily excl cardio. With the nice weather ended up hitting 13k lol.
Phone won’t let me delete the picture above lol but this was my birthday treat meal yesterday. Plus 2 marshmallow skewers. Fycking eoic lol.
Trained pull A
Cable pull over 7.5kg x20
A-bar lat pull down 7.5kg x3, 17.5kg x3, 22.5kg x10,10,10,10
Unilateral lat pull down 17.5kg x8,7,7
Unilateral cable row 22.5kg x10,10,10,10
Cable reverse flies 7.5kg x10,10,10,10,10,10
DB hammer curls 12.5kg x8,8,8,8,8
Couldn’t get hyperextensions done so I’ll add them to legs.
Estimated my treat into daily tracking on MFP. Roughly 1000 extra cals. 3.9K, for the first time my meals on plan proceeding this were tough to get down. To be honest my calories I think will get to the point where cravings will be less.
Weighed in at 122.25 this morning. New low weigh in this year. Crazy lol
Checked in for the eeek yesterday. Weight up at 131.5. Mean weight 128.7.
Pushed push session back later on in the day with the aim to get more food in before hand as I’ve been struggling to progress my main movements burning out quickly
Cable flies 5kg x20, 15kg x20, 35kg x10,10,8
DB shoulder press 5kg x3, 10kg x3, 12.5kg x2, 15kg x9 12.5kg x11,10
Incline DB chest press 12.5kg x3, 15kg x3, 17.5kg x12,7,8,8
Unilateral flat machine chest press (dead stop) 10kg x10,10,10,10
Machine side raise unplated x16,16,16
Unilateral machine side raise 10kg 10L7R, 9L7R, 8L6R
Unilateral push down 7.5kg x12,12,10,10,8
Once again I hit 2 pbs on DB movements. Couldn’t get 15kg up for more then one set on shoulders. Then inclines fatigue kicked in after first set.
Calories are up by roughly 450. Added in another chicken and sweet potato meal. Normally start my updated diet on a Sunday but as got it early I added the extra macros in via coco pops and whey.
New macros 388C 207P and 51F
See how 6 meals does me this week. Keeping my push session the same one more time to see if added cals helped.
Looking at also adding in a “Left side” session potentially. Any thoughts on this?
Leg day yesterday
Weirdly low weigh in at 126.75. Sitting at 2.4lbs down.
Very very good session. With massive improvements in my squat. With my cerebral palsy free bar squats were an exercise that I believed to be out of the question.
Assisted bw squat 2x3 (3sec pause)
Bw squat x 10,10
Safety bar squat 20kg x3, 25kg x10,10,10,10
Reverse hack squat 50kg x5,10,10
Leg extension 22.5kg x16,16,16,16
Unilateral leg press 20kg x8,8,8,8.8
Lying leg curl 15kg x13,13,10
Standing leg curl 10kg x10,10,10
Rest day done. Feeling very leaner over the last few days. Holding the best condition since started tidying things up in the new year.
Food focus was v high yesterday. Struggling to go 2.5hrs between meals. Think on a day when I train pm I know that eating meals earlier will impact my training whereas rest days it’s not as essential.
Starting to realise I hate rest days lol. Seeing people hitting pbs on social media just makes me wanna train
My meals are pretty much the same daily.
BPI best protein 32g
3 squares dark chocolate
80g raw weight salmon
2 whole eggs
Meal 3 (pre)
250g sweet potato
120g cooked chikcen breast
Meal 4 PWO
32g best protein whey
100g Frosted shreddies
40g strawberry jam
To get my macros to the G I work chicken out in raw weight.
I also weigh my bagels, then adjust oats , dark choc and chicken accoordingly around the bagel, brands of products etc.
Hey guys, rest day today,
Weighed in at 131.75 today. Weights fluctating massively, so only really paying attention to average.
Average so far is 128.7, exactly 2lbs down sonce Sat, with cardio manipulation from 3x30 min to 1x30 min.
When I started my mini cut in Jan I was at first eating a meal plan roughly 2370kcals n average, now I'm eating 2400 and 17lbs lighter!
My current training split
Legs, Push, Pull 1, RestLegs, Push, Pull 2, Rest
Warm up, assisted bodyweight squat holding for 3 secs at botto 2x3
Bodyweight squat with no assistance 2x10-12
Safety bar squats 4x8-10
Reverse hack squats 3x6-10
Leg extension 4x15-20
Unilateral leg press 5x8-10
Lying leg curl 3x15
Unilateral standing leg curl 3x8-10
Cable cross overs 2x20 warm uip, 3x10
DB shoulder press 3x10-12
Incline DB press 4x10-12
Unilater flat machine press (deadstop) 4x10
Machine side raise 3x15-20
Unilateral machine side raise 3x10
Unilateral cable push downs 5x8-12
Pull 1 (width focused)
Cable Pull overs 1x20
A-bar pull down 4x8-10
Unilater lat pull down 3x10
Unilateral cable row 4x8-10
Cable reverse flies 6x10-12
DB hammer curls 5x8-12
Pull 2 (thickness foicused)
Rack pulls (warm up sets of 2-3 reps building to working load) 5x10
Bent over BB rows 4x12-15
A-bar pull down 3x10-12
Unilateal seated cable row 4x8-12
Cable rope low row 5x8-10
Cable shrugs 5x10
Lying cable isolation hammer curls 4x10
A lot of volume as you see!