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07-27-2016, 01:45 AM #1
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Squidfarkens journey from fat blowfish into something vaguely sexy haha
G'day everyone, how the fuck are ya all?
I'm squidfarken (Adam) and I've decided to get healthy and lean after a few years of neglect.
I have a fair bit of work ahead of me to reach my goals.
My stats:
Height - 172 cm/ 5' 7"
Weight - 97 kgs
31.5% bodyfat - measured on impedance scales.
Upper arms - L 39cm R 40cm - 15.75" tensed.
Lower arms - 33cm both - 13" tensed
Chest - 1.16m chest - 45.5"
Waist - 99cm - 39"
Thighs - 65cm/25.5" top, 46cm/18" tear-drop
Calves - L 41cm/16" R 42cm/16.5"
Goals:
1. Reduce bodyfat to 7-10% and maintain.
2. Grow some decent biceps and pecs. (my two trouble groups)
3. Have some decent gains in strength.
4. Not be a fat shit anymore lol.
I'll add and update this post and thread when I get a chance.
Cheers!Last edited by squidfarken; 07-27-2016 at 05:53 AM.
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07-27-2016, 02:12 AM #2
Great fucking goals, lol. Looking forward to your log.
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07-27-2016, 06:17 AM #3
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Me at 27/7/2016jimbosmith316 thanked for this post
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07-31-2016, 09:47 PM #4
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Had a massive cook up on the weekend, broccoli and chilli garlic chicken.
Made up enough tubs with 180grams of chicken and 100grams of broccoli. If I've worked it out correctly,
should be around 300 calories per tub plus the 1 or 2 calories worth of cholula hot sauce I splash on.
Protein around 45 grams, fat 6.5 grams and carbs 11.5 grams. I'm planning on eating 2 of these per day while at work
and cutting, along with 2x 85 gram tubs of tuna in springwater. I also have almond, cashew and seeds mix as a snack if I feel hungry in between.
Muesli with a dash of milk and 100 grams of yoghurt pre training(end of the day atm) with a protein shake after training.
Once Im lifting heavy I'll increase calorie levels up to 2500-3000.jimbosmith316 thanked for this postPresser, jimbosmith316 liked this post
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08-01-2016, 10:51 AM #5
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08-01-2016, 03:30 PM #6
Great start to you log. Looking forward to following
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08-01-2016, 05:31 PM #7
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Cheers fellas. Haha presser yeah that's my main goal, losing the blubber. Grow my arms a little bit, and some pecs.
I used to have some decent traps and my back used to be bigger before I stopped lifting.
Also I picked up some sus quite cheap (40mls for 250) the going rate is 150 for 10ml around these parts.
A friend was filling an order and I snuck in lol. How long can I keep the vials in the fridge till I'm ready to use them?
I won't be pinning for a few months yet at least. They should still be good to go then yeah?Iron Game liked this post
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08-01-2016, 05:37 PM #8
No need to keep test in the fridge. Should be good for couple years at least
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08-02-2016, 08:54 PM #9
Good luck and remember , it is not about the fat you lose , but the fat you keep off.
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08-02-2016, 09:43 PM #10
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Well I've changed my diet dramatically from high sugar, high fat junk food junkie to clean eating and reduced sugar intake to 1 teaspoon in my morning coffee.
I'm fairly proud of the changes I've already made, just gotta keep it up for some results. Once I've slimmed down by 15 or so kg then I'll think about aas.
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08-02-2016, 09:53 PM #11
Keep up the good work bro! Sugar is a hard habit to drop.
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08-02-2016, 09:58 PM #12
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08-11-2016, 08:30 PM #13
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12 august update:
Little bubs ysabel was born on the 5th, 7 lb 5 oz happy n healthy! She's a week old now and feeding well :-)
I joined a local gym near me that's suited for powerlifters and body-builders, not an anytime fitness chain.
Awesome bunch of people there, already made a couple new friends there that know their shit and have a new training partner too.
We're similar in build and strength and goals so it's working out good!
Really quite happy I joined!
Went on Monday night by myself and blasted back, biceps, triceps and forearms. It's Friday now and have only just been able to straighten my arms without elbow pain today.
May have done a bit of connective tissue damage methinks. Went and did legs on Wednesday, still a bit stiff and sore today.
Can safely say I went charging out the gate a bit too quick hahaha
Leg day was: 8 sets of squats starting with a warm up set of 40 kg and ending at 70 x 5.
Leg press 110kg x 10 for 5 sets
Leg extensions 37.5 kg x 10 x 3 sets
Leg curls 30kg x 10 x 3
Seated calf raises 1 set @ 30 kgx 10 reps
2 sets @ 50 kg x 10 reps
Standing calf raises 70 x 10 x 3
Fairly proud of my first leg day in years smashed out the park. Felt really good walking (staggering) out of the gym that night.
Suffering a bit now though. Gonna kick off the new week a bit more cautiously and see how I go.
Not as young as I used to be lol and need more recovery than when I was pumping iron last.
Can anyone recommend some products to help recovery? Besides doing a cycle haha gotta lose some weight before aas.
Also on that note, feeling slimmer but still hovering around 96.5 or so.
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08-11-2016, 09:25 PM #14
Great log brutha for post workout recovery, start by staying hydrated. When I get to my computer I'll elaborate. Killin it Squid!
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08-13-2016, 12:43 PM #15
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08-13-2016, 08:15 PM #16
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Hahahahhaha
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08-13-2016, 08:36 PM #17
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Update for 14th:
95.8 kg today
Ate 2058 calories yesterday, just got to get my macros in order today. Using underarmor myfitnesspal to log food intake. Works quite well!
Also added 4g of evening primrose oil caps to my supplement list. Hopefully can bring cholesterol levels back to normal levels before I cycle.
Supplement list as of today:
1 x herbs of gold men's multi vitamin
1 x glucosamine 1500 + curcumin
2 x mega calcium + vitamin D
4 x 1000mg evening primrose oil capsules
2 x vitamin C tabs.
Thinking about a cardarine and possible andarine cycle.
The blood test results I had a couple weeks ago showed I had raised ALT value and cholesterol levels were pretty shit.
0.9 hdl and ldl 4.2 mmol/L. Total cholesterol was 5.8. It
The rest of my bloodwork come up alright. Just due to having a shit diet and no exercise for so long I guess
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08-13-2016, 08:49 PM #18
Sorry bout that. First rule to recovery is your intra and post workout carbs/ protein intake.
Get plenty of rest.
Here is some good information I found for you.
Recovery” covers a range of processes that include:
Replenishing the muscle and liver glycogen stores
Consuming protein to assist with muscle repair
Restoring fluid and electrolytes lost in sweat
Supporting the immune system to handle the damage
It has been determined that the body's cells are most receptive to replenishment, particularly glycogen stores, within the first thirty minutes after intense training. Essentially the clock starts ticking for an athlete as soon as they enter their cool down. This is just one part of the equation as recovery nutrition can be broken into two stages - stage one occurs within thirty minutes of the workout and stage two occurs one to two hours after exercise.
Replenishing the Body's Glycogen Stores
Ingesting carbohydrates after training is critical in replenishing glycogen stores and initiating muscle glycogen synthesis. If we don't replenish these stores an athlete's training performance can be compromised in future sessions.
It is recommended that 1.2g per kilogram of bodyweight of carbohydrates be consumed post exercise. Sometimes it is not practical for an athlete to consume such a large quantity of carbohydrates straight after exercise, as they may have difficulties tolerating food or drink. There is a way to combat this, though. Research in the International Journal of Sport Nutrition and Exercise Metabolism has shown that ingesting protein (0.2-0.4g/kg) and a smaller amount of carbohydrates together (around 0.8g/kg) can result in a similar effect, stimulating an endogenous insulin release that actually replenishes glycogen stores at a similar rate as ingesting 1.2g/kg of bodyweight of carbohydrates does.
Building and Repairing Muscle
glycogen, pre workout nutrition, post workout nutrition, post workout mealMuscle protein is broken down due to high intensity or prolonged exercise. This makes recovery nutrition important in helping to rebuild. Once the recovery phase begins the catabolic processes reduce while anabolic processes increase and continue on for at least 24 hours after training. The ingestion of essential amino acids from quality protein sources has been shown to help with the muscle-building process. Even though research continues into the type, amount, and timing of protein consumption to obtain the maximum results, most agree that athletes who do either endurance or resistance type training will get the desired benefit by consuming 20-30g of high quality protein within the first hour post exercise.
Rehydrating the Body
Most athletes will finish a competition or training session in some kind of fluid deficit. If this deficit is not corrected it can have a significant impact on future training sessions. In order to rectify this deficit an athlete should aim to consume 125-150% of the estimated fluid lost over a four to six hour period post exercise.
Including sodium into recovery fluid can assist in replacing the electrolytes lost through excessive sweating. Rather than just losing the fluid through excessive urination, the addition of electrolytes can help the body retain the water consumed. In order to rehydrate effectively, 50-80mmol of sodium should be added. This can be achieved by adding extra electrolytes to commercial sports drinks or consuming fluids created with this ratio. Another alternative is consuming foods that contain sodium along with recovery fluids to achieve this required amount.
Supporting the Immune System
Intensive training can suppress the immune system. This suppression occurs while training is in progress and can continue to affect the efficiency of the immune system for hours afterward. This is obviously a concern for athletes as these hours of decreased immune function could allow an athlete to pick up an infection. Vitamins C and E, zinc, glutamine, and probiotics have all been touted to aid in the protection and support of the immune system. None have been proven to provide a bulletproof defense. There has been research, though, stating that if adequate glycogen stores are maintained pre and post exercise that this can reduce the disturbance of immune system markers as the consumption of carbohydrates can help reduce the bodies stress hormone response to exercise.
Using Supplements or Whole Foods to Meet Your Goals
These days there is a supplement for everything and for some athletes this means that they can get lazy and become totally reliant on sports supplements to meet their recovery goals. Unfortunately this can mean that some athletes end up doubling up on specific nutrients. While inherently this not a bad thing, some minerals taken in excess can cause toxic symptoms, so an athlete needs to be aware of what is in his or her supplements.
glycogen, pre workout nutrition, post workout nutrition, post workout mealAthletes are generally advised to obtain real food options to aid in recovery unless constrained for time. This is because it also allows an athlete to meet the daily nutritional needs of essential vitamins and minerals, and also stock up on much needed antioxidants like vitamins C and E that help reduce oxidization caused from the stress of exercise.
Practical considerations of recovery nutrition also need to be taken into account. Issues like a lack of appetite, unavailability of food, and being unprepared can all play a part in an athlete failing to meet recovery goals. With a little planning these challenges can be nothing more than bumps in the road. Once an athlete notices the benefits, these bumps should be even further minimized, making for a consistent and competitive athlete through something as simple as eating the right foods at the right time.Last edited by Iron Game; 08-13-2016 at 09:00 PM.
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08-13-2016, 09:00 PM #19
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08-13-2016, 09:05 PM #20squidfarken thanked for this postsquidfarken liked this post
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08-13-2016, 09:26 PM #21
Also even if your objective is to lose bodyfat it seems like 2000 calories / day isn't enough. I would check with 3J in the diet and nutrition forum.
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08-13-2016, 10:06 PM #22
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08-13-2016, 10:10 PM #23
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08-16-2016, 07:31 AM #24
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08-16-2016, 12:23 PM #25
post up your diet brother.. maybe i can give you a hand
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08-17-2016, 02:20 PM #26
Your in Luck Squid my man, 3J is up for a little pro bono diet helping
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08-18-2016, 11:35 PM #27
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That's my macros and nutrients from Monday. Was quite a fish heavy day though so fats and protein were up.
Didnt feel hungry all day though. Probably should've snuck in some carbs preworkout but still felt plenty energetic enough for gym.
Going to gym 3-4 times a week atm. Not much cardio at this stage, lifting has my heart rate increased and me sweating my arse off pretty much the whole time I'm there anyways.
Feeling pretty good right now, and proud of the changes I've made so far. Hopefully by my new daughters first bday I'll be looking quite good and feeling healthy.
Due for another blood test in 2 and a half months so will see if the dietary changes and supplements have worked or need more tweaking.
Any advice is welcome.
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08-18-2016, 11:49 PM #28
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A general meal plan for my day is
Breakfast :
45g muesli
100g yoghurt
Dash of milk to stop it glugging up
Protein shake w/water
Lunch:
120g tin tuna
Dash of vinegar
20g cheddar cheese
Salad mix
Capsicum
Red onion
Sometimes in a sandwich on multigrain bread or on 4 cruskits
Dinner:
Either my 180g chilli garlic chicken and 100g broccoli
Or home-made turkey chorizo Chipotle chilli
Or whatever my missus has cooked - usually non diet related foods like sausages and veg, braised steak and onion pie,
roast chicken and veg. That sort of thing.
Between meals:
My chilli garlic chicken and broccoli (usually between breakfast and lunch)
Almond, cashew, pepita, pumpkin seed mix (sometimes over yoghurt)
Protein shake.
65g tin of tuna with vinegar.
Coffee or tea -white with 1 teaspoon of sugar per cup. (usually 2-3 cups a day)
Once a week I'll have a square of lindt 70% dark chocolate as a cheat/reward for not being a fat shit.
Between 3-4l of water a day.
Logging it all in my fitness app.
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08-18-2016, 11:56 PM #29
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08-22-2016, 09:48 PM #30
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LEG DAY TODAY YEAHHHH BUDDY!
Did some Pb's today:
Squat 110kg x 4
Deadlift 135kg x 1- went to go again but grip blew out halfway through the lift.
Went 175kg but grip blew out straight away.
I reckon 175 isn't far off if I improve my grip strength and get some lifting straps.
Fairly proud of my achievements so far after sitting on my arse for so long haha.Iron Game thanked for this post
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08-27-2016, 05:56 PM #31
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09-12-2016, 09:14 AM #32
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So... Progress report!
I've decided on a new lifting regime.
Focusing on Deadlift, squat and to a lesser extent benching. Doing isolation movements to bring up my weak muscles/groups.
Isolating and blasting twice a week: biceps, triceps, pecs and rear delts as they are lagging behind my legs and back.
Last workout was
Deadlifts:
100kg x 8 reps
120 x 8
140 x 5
150 x 4
160 x 2
Squats
100 kg x 8 reps
110 x 6
120 x 4
100 x 6
Then worked out biceps, triceps pecs and rear delts until I couldn't move my arms anymore.
Felt damn good and I think I'll stick with this format for awhile with some added exercises later on
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09-12-2016, 09:21 AM #33
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09-12-2016, 09:27 AM #34
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09-12-2016, 10:54 AM #35
Are you still on the t3? Also was it research chemical clen. Reason I ask after 3 days on research chemical clenbuterol I can go up to 200mcg with zero affects. Even if taking benadryl. Could just be the company. Seems tough to find one that's products are consistently good, year after year.
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09-12-2016, 11:33 AM #36
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09-12-2016, 11:39 AM #37
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10-03-2016, 08:57 PM #38
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Sorry I've been a bit slack with the updates lately lads and ladettes, been flat out with work, gym and home life lol.
Currently on 4th week of 750mg/week sus250 and 2nd week of 20mg dbol caps. Doing 2 caps a day Monday to Friday atm, should I just do them 7 days a week instead?
Definitely have seen strength and muscle endurance increases and weight has gone up to 98-99kg and leaner than I was at 94. Hoping to get up to 105 and relatively lean by the end of cycle.
Pretty happy with progress so far!
Getting itchy/sensitive nips on and off the last couple weeks, I have oral letrozole 2.5mg/ml which I have been taking when I get moody and nips get sensitive. Should I just run a low dose constantly or only use when sides flare up?Iron Game liked this post
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10-03-2016, 09:33 PM #39
Glad to see your still at it but WOW you jumped on a pretty strong cycle. How did the t3 and clen go?
As far as your questions...I would be running the dbol daily. How long are you gonna take it 8 weeks? On the letrozole I would use .5 - 1 mg per day until the end of your cycle.
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10-03-2016, 09:59 PM #40
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Haha all or nothing brutha :-D
Was just going to run dbol until I run out of caps, I'd have 3-4 weeks left at 2/7 days a week.
No worries bro I'll try a week of 0.5 mg a day and see how sides go. Letro is supposed to be pretty powerful as far as Ai goes yeah?
Had my sisters wedding on the weekend just gone, nearly started blubbering like a little girl so definitely need to up my Ai hahahahahahah
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10-03-2016, 10:02 PM #41
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Actually on 150mcg clen and 70mcg of t3 atm, is going well. I've loosened up my diet a bit, still eating pretty clean except over this weekend just gone. Oops lol. Back into clean eating again this week.
Feeling pretty good about the changes I've made and results so far. On track for a decent summer body and BIG increases in strength :-DIron Game liked this post
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10-03-2016, 10:30 PM #42
Very nice...throw up some progress pics when you can.
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10-03-2016, 11:08 PM #43
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Both pics abs tensed. Bit of a difference lolIron Game liked this post
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10-04-2016, 11:07 PM #44
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Just bashed out another arms sesh.
Superset curls tri extensions and forearms.
Warm-up
Tri extensions 40kg x 20 reps
Curls 12.5kg x 20 reps
Forearm weight on a dowel extensive x2
Work sets
Bi's 12.5 10
Tris 55x10
Forearms x1 down n up
Bi's 15x10
Tris 65x8
Forearms x1
Bi's 17.5x8
Tris 75x6
Forearms x1
Bi's 17.5x5
Tris 80x5
Forearms x1
Bi's 15x8
Tris 80x5
Forearms x1
Bi's 15x5
Tris 80x4
Forearms x1
Cry a little bit
Bi's 15x5
Tris 80x4
Forearms x1
Bi's 12.5x12
Tris 75x6
Wondering if I'm still hanging onto the weights at this point, arms are super pumped
Drink some water
Walk out the gym shaking.
Measured arms just before R43cm L42.5cm. Growth of 3 and 3.5cm in 5 weeks or so. Many happy :-D
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10-17-2016, 07:56 AM #45
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Knocked out a Pb on squats today! 140kg x 3 fairly happy with that haha! Only 40 more kg to go to hit my squat target of 180 for reps.
Definitely feel it's achievable within another couple months. Also watched some of calum Von moger's vids and started doing bent over bicep curls, definitely feel more bite at the top of the movement.
Weighed in yesterday at 97.5kg and approx 25% bodyfat. So definitely going in the right direction. 105kg and 15% fat come at me lolPresser liked this post