Tom - Starting Strength Log with Carb Backloading

[LittleToyTom]

Age: 26
Gender: Male
Height: 6' 0" / 183cm
Current Weight: 170.8 lb/ 77.5KG (Pre-Gym and Pre-Carb Back Load)
Location: Dublin, Ireland
Origin: UK

Goal: Mostly aesthetic (narcissistic, I know!), but also to have a decent level of fitness and strength. This translates to reaching 85kg with a very low bodyfat percentage in the long term. Shorter term goal is to reach 80KG by gaining muscle whilst getting stronger.

Diet: Carb Back Loading; Density Bulking
Training: Starting Strength

Never signed up to one of these forums before, but thought that it might give me the edge that I need! I'd consider myself a hardgainer perhaps - or at least, my appetite needs more training than my body! If I slack off eating well for a few days, I get the impression that my stomach has all but shrank!

I've been training on and off since early 2008 with large off-periods (first 6 months of 2010 / June 2011 to September 2012).

[LittleToyTom]

Yesterday's workout:

Squat – 70kg x 5 x 3
Bench Press – 62.5 x 5 x 3
Dips – Bodyweight x 8 x 2

Was unable to do deadlifts due to the gym being ridiculously busy... :/

[LittleToyTom]

Plan for the next few days:

Tonight:
Tag Rugby from 19:30 to 20:15ish (essentially 30 minutes of HIIT)

Tomorrow's workout target:
Squat – 72.5kg x 5 x 3
Standing Shoulder Press – 42.5kg x 5 x 3
Hang Cleans – 42.5kg x 5 x 3
Pullups - As many as possible.
Some ab work

Saturday and Sunday: Rest

Monday:
Squats / Bench / Deadlifts / Dips / Lower Ab work

Tuesday:
Tag Rugby

Wednesday:
Squats / Standing Shoulder Press / Cleans/ Pullups/ Abs

Thursday:
Business trip so rest day

Friday:
Squats / Bench / Deadlifts / Dips / Lower Ab work

[LittleToyTom]

Food intake yesterday (6th June 2013):

08:00
3 Rashers of Bacon
Coffee made in my Bialetti Moka Pot with heavy whipping cream.

10:00
Half a chicken breast. Handful of peanuts

12:45
320g of Beef stir fried with sweet corn, mange tout, spring onions, chilli, carrot and light soy sauce (reheated in the microwave)

15:00
small bit of the beef stir fry (60g beef) half a chicken breast

18:00
750ml of whole milk
100g of haribo sweets

[Tag Rugby - from 19:30 to 20:30)

21:00
Tesco Light Choices Chicken and Stuffing Sandwich (350kcal / 18g protein)
Apple
330ml Coca Cola
250ml of Chocolate Milk

22:00
Large Slice of Ginger Cake
250ml of whole milk

23:00
Snickers bar
250ml of whole milk

Sleep at 00:30

[LittleToyTom]

Pre-training food intake today (7th June 2013)....


Wake Up : 08:00

Small wedge of cheddar cheese at 08:20

09:30
80g of Salami with a couple of desert spoons of soft cheese

2 cups of black coffee

10:45
5 fish oil capsules (total = 15g of Fish Oil, including 4.5g of Omega 3s)

12:30
Two large chicken breasts covered with cheddar cheese with a large handful of green beans.

15:00 (anticipated)
Small chicken breast. 20g of salami

16:00 (anticipated)
25g of whey isolate. 5ish g of creatine

[LittleToyTom]

7th June training session:

Squat – 72.5kg * 5 * 3
Pr – 40kg * 5 * 3
Cl - 45 *3 * 5
Abs

Post Workout Shake:
40ish g Maltodextrin
25g Whey Isolate
20g Hydrolysed Whey
15g Casein

Evening food:
New Potatoes
Oven Cooked Battered Cod
Marshmellows
1.5L Whole Milk
A lot of beer and vodka...

Saturday and Sunday were therefore very very poor days and involved a lot of alcohol and very little food. Included 1.5L of Whole Milk to compensate as best as possible.

[LittleToyTom]

Monday 10th June
08:00 wake up
lots of coffee during the morning and due to the weekend being doused in alcohol - there was no packed lunch! ate a few chocolate bars in the morning (probably 600 calories)
12:45 large portion of white rice with chicken curry
15:00 15g of Fish Oil
17:00 25g of Whey Isolate and 5g of creatine

Gym: Squats - 75kg * 5 *3 / Bench 65kg *5 *3 (small spot) / Deadlift 70kg *5 *1 / Dips Bodyweight plus 4kg * 8 * 2 / Abs


20:00 40ish g Maltodextrin 25g Whey Isolate 20g Hydrolysed Whey 15g Casein 5g leucine 5g creatine
21:00-23:00 250g white rice and 1.5L of whole milk 50g of turkey breast

[LittleToyTom]

Tuesday 11th June
07:30 Wakeup
08:00 2 rashers of bacon / 2 eggs
10:30 75g of smoked salmon with soft cheese
13:00 200g of chicken breast / 1 rasher of bacon / handful of cheddar cheese / tomato + sweet peppers + onion
15:30 60g of Parma ham
16:30 25g of Whey Isolate, 5g of creatine

Tonight Sport = Tag Rugby