From 60 to 80 kgs at 4% bf (my training and nutrition)
I started low carb and working out for the first time in the middle of June 2002. From 1998 till 2004 I worked at a computer. I don't have a big appetite and get full quick. If I don't move I am not hungry. This is why I was 60 kilos while working at a PC all day. I had always been active so in 2002 I decided to start again. I found Hristo's site (Hristo Hristov is the first guy to ever talk about low carb and Pavel Tsatsouline in Bulgaria) and that's how it all started. This happened right before my birthday. Great gift.Since then I have been putting on 3 kilos a year and I do not wish for more.
I will log my history, present and future workouts and nutrition here.
Re: From 60 to 80 kgs at 4% bf (my training and nutrition)
Wow! That's quite the progression. You've added some serious muscle with NO fat. Impressive. I'm anxious to follow along with your log. You Spiders are incredible.
Training
I started my first year in fitness with only 5 exercises:
- side press
- pull-ups, weighted
- squat
- deadlift
- renegade rows
Going round training: exer1-exer2-...-exerN-exer1-exer2...
Intensity: 90-95% (2-3 reps x 5 sets)
3 workouts weekly.
I did almost the same for 11 months.
Diet
- Low Carbs, High Fat
- 3 meals dayly
- 2500-3000 kcal (50-60% fat, 20-30% protein, less then 10% carbs)
- meat and liver (pork, chicken, fish), eggs, yoghurt, chease, cream, cabbage, cucumber, letuce.
Your video link doesn't seem to be working. I'd like to know about that exercise.
You seem to have come such a long way with a very minimalist approach to exercises. It's interesting to contrast your workouts to some of the ones that you see so many others doing, where they've got a dozen lifts (and 10 are chest and bicep exercises!).
[ QUOTE ]
Wow! I can't even do eight pronated grip pullups in a row! However, I can clap behind my neck MANY more times than that...
[/ QUOTE ]
Try this:
- 3 sets X 5 reps, rest 3 or more minutes
- put dumbbell between your legs, so you can do ONLY 5 clean reps
- don't use dumbell if you can't do 5 clean reps, use only your body
- if you can't do 5 clean reps, then do only 4 (!); we don't need ugly reps or failure
- do pullups on every workout or even every day
After a month we will see your result [img]/images/graemlins/smile.gif[/img]
- 08 Oct 2004 -
One year ago I injured my wrist playing soccer and 6 months after that I was out of the gym.
Lost month I reached my stats from year ago.
Personal weight: 69 kg
Deadlift: 140 kg
Side press: 35 kg
Pullup: 43 kg
- 03 Dec 2004 -
Personal weight: 69.5 kg
Deadlift: 150 kg
I do only deadlift and I kick the punching bag.
You must be so proud of the progression! It's amazing. I never knew that type of change.. only a slow progress throughout my life, it must be quite exciting.
I really like black and white photography. Do you have alot of photos in that style? (no, I'm not asking for more.. I'm more discrete than that [img]/images/graemlins/smile.gif[/img] just into photography .
OH.. and my boyfriend is jealous of your glutes [img]/images/graemlins/wink.gif[/img]
****
and thanks for the post in my log.. I didn't answere there cause I didn't want to bump up my log just now.
Good job, brother. I am proud of you!
Mary, his girlfriend is a photographer, he has some awesome photos.
Milko, post the hat ones and the one with the dog
The reason I asked is your build is the kind of build I am looking to get. Of course, not in my wildest dreams do I think I can get down to 4% BF! But I am shooting for 10% and at 171 I would like to be around 67 KG maybe as heavy as 70 (or as light as 65). So with you at 80 KG at 185, I think my target number would work on a similar build at my height.
SS: One arm push ups (I use the other arm to support myself with one or more fingers to change resistance as intesity changes)
5 sets x 5 each arm
Pork, butter, cheese, pork liver for dinner
From 60 to 80 kgs at 4% bf (my training and nutrition)
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