Forum Posts

llewgibson
Aug 09, 2019
In Athlete Log
Welcome to my final log before starting prep for 2020... As always everything will be included in this log from training to nutrition, supplements and anabolics. Starting Weight - 94.7KG Measurements (Inches): Neck - 16.5 Shoulders - 51 Chest - 47.2 Waist - 35.5 Right Arm - 16.9 Left Arm - 16.5 Right Quad - 25.7 Left Quad - 25.7 Right Calf - 15.6 Left Calf - 15.5 All measurements are taken with no pump.
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llewgibson
Aug 03, 2019
In Athlete Log
Hi Guys, I say guys because I would recommend that only males should participate in such an extreme mini cut, females don't tend to respond as well. In an ideal world, the only time you should ever need to mini cut is an off season. You will be dieting in an extreme way to get as much fat off as possible in a short amount of time, allowing your to resume gaining ASAP. That is the exact situation for me, I was planning on starting my bulk today, unfortunately I am not in the position I planned to be in and for that reason a mini cut is needed. A mini cut should only last 4-6 weeks max. It's such a short time of extreme dieting you can essentially throw out most of the dieting rules. No cheat meals/re feeds, no diet fatigue, no loss of strength/muscle, no loss of libido, no drop in metabolism. You will see a small drop in performance because of the extremely low food, butt that will come back as soon as food goes back in. Personally I would shoot for a deficit of 30-35%. This will feel horrendous but it will be over before you know it. I have videos on the site explaining how to set up macros/ calorie deficits in detail. Anyway, I have listed all of my protocols below: Calories - 2,000 Macros: Protein - 250g Carbs - 140g Fats - 50g Cardio - 30 Minutes Stair Master 6x Per Week Fat Burners - None (Not needed but yohimbine combined with ECA would be my recommend fat burning stack, see video on site) Anabolics - Test E 250mg Per Week (This is the first week of my second anabolic cycle, it will be a 14 week cycle and possibly increase to 375mg per week after 6 weeks) Steroids are not needed for this mini cut, I have done this in the past completely natural and achieved fantastic results. I'm just posting to keep things real with everyone. Feel free to create your own personal log on site, it would be great to get an insight into how you guys are getting along too. I know a few of you will be following this mini cut yourself.
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llewgibson
Apr 30, 2019
In Athlete Log
This log will show you exactly what I'm doing to fully recover my spine injury. I am expecting to be back to full training in 2 months however, I want to show you the dark times as well. Its easy when everything is going your way, you're throwing up stupid weights and smashing goals. Set backs are inevitable in any sport but especially in strength/bodybuilding. First of all I am going to explain my injury, why it happened and how I plan to overcome it. I was in the 6th week of my prep for the welsh open powerlifting comp. Following a program from someone else, this program wasn't specifically written for me and I knew it didn't suit me. However, I committed to the phase and ended up getting injured, something that would have been prevented if I programmed myself or just trusted my gut as I started to question it from week 4... It was deadlift day on the sixth week, Beltless deficits with 240kg for sets of 5. Normally this weight is a struggle for me for 5x5 even with a belt. My stubbornness made me continue even after feeling shitty after only 3 sets of what felt like RPE 9. At this stage of prep I never push my clients over RPE 7. I refused to back off and thats when the hamstring ping happened. I immediately stopped training and assumed I torn my hamstring slightly. A few days later the pain went away in the hamstring, but I had ridiculous lower back tightness. Anyway, I stopped deadlifting and continued with the plan. 2 weeks later I attempted to squat, my strength was by far the highest its ever been. Squatting 245kg x 4 (I believe I could have got at least 8 if I went for AMRAP). As soon as I racked the bar I felt a surge of pain in my lower back and it stiffened up so quick. I couldn't even bend over to pick up weights the plates... After this happened I quit the comp and went to a walk in physio in the hospital. They diagnosed me with a disc bulge in my spine. Even with this news I told my parents and girlfriend that I wouldn't do the comp (you know what family are like, always worried about lifting heavy and becoming paralysed which wouldn't have been possible anyway...). I rested completely from lower body training, only training upper body (back training was fine but I couldn't load the spine at all so no heavy bent over rows etc). 2 Weeks later the pain cleared completely, I felt fully fit and forgot how bad the pain was when I originally bulged the disc. Young and dumb as they say... Anyway I decided to jump back into the comp and deadlifts 2 weeks out from the comp. Pulling 230kg and my back help up, it felt a lot weaker than usual but 230kg moved decent. 4 Days later now 12 days away from comp I decided to do my final squat pre comp. This is when shit hit the fan. I worked up to 235kg and everything felt fine, even better than the deadlift. I was feeling amazing and chucked on an extra 30kg to make it an all time PB of 265KG... I controlled the negative nice and slow, hit depth and my hips exploded out of the hole but my back didn't keep up. I was now left in almost a 'good morning' position. Looking back I wish I just folded but again my stubbornness made me fight the weight and somehow complete the squat! Unfortunately after completing the squat, just before racking the bar when walking the bar back I felt 4 pops in my spine. It was absolutely horrible and a terrifying feeling, I just knew it was going to be bad from that moment. You can actually hear the sounds on my instagram video. My chiro is still yet to fully diagnose my injury but its either a slipped disc, fracture to the vertebrae or both... This is what you get for training and attempting PBs with an injury already. Be smart, diagnose the injury, treat it and move on. Don't go through the whole of your life with the same petty injuries just because you're too stubborn to give it the time it needs to heal. Learn from my mistakes, one mistake I will NEVER make again. Even if the pain has gone it doesn't mean the injury has healed!
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llewgibson
Apr 22, 2019
In Pre/Intra/Post Meals
This is my go to pre workout whenever I'm going through a 'cutting' phase. Due to its volume, complex carbs and fullness effect I believe this is hands down the best pre workout when in a deficit. It gives you lasting energy throughout the workout due to its slow digestion being complex carb dominant. Combine this with a simple carb such as honey and you're glycogen stores will be fully loaded ready for a big session. Providing you both short term and long term energy. As long as its consumed at least 90 minutes pre workout digestion issues should be solved, avoiding bloating etc... Comment below whether you agree/disagree with oats pre workout and why?
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llewgibson

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