Author Topic: Becoming An Advanced Athlete  (Read 28183 times)

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Mutumbo000

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Becoming An Advanced Athlete
« on: December 30, 2012, 10:46:29 pm »
+1
GOALS-

STRENGTH-
Bench- 145kg  (25kg increase)
Squat- 165kg (27.5kg increase)
Deadlift- 240kg (17.5kg increase)

SPEED-
Sub 11 100m FAT
Sub 22 200m FAT
Have to revise my speed goals due to me being a lot slower than I thought I was.
New Goals by end of year.
Sub 11.25 100m FAT
Sub 22.75 200m FAT.

SPEED AND STRENGTH ARE SYNONYMOUS!!! If I achieve my strength goals I should attain my speed goals considering I'm staying around the same bodyweight and trying to cut bodyfat.

PHYSIQUE-
10% bodyfat at around 75kg

CURRENT-
15% bodyfat at 87kg
100m- 11.37w FAT
200m- 23.15 FAT
http://www.athleticssa.com.au/wp/wordpress/wp-content/uploads/2013/10/Season-Opener-12-10-13.pdf

100m-
11.37w
11.55nwi
11.69

200m-
23.15
23.18nwi
23.35








« Last Edit: July 15, 2014, 09:03:30 pm by Mutumbo000 »
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

entropy

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #1 on: December 30, 2012, 11:11:44 pm »
0
As a doctor of BSc you know what you're doing but reconsider dropping dairy completely. Dairy calcium is indispensable on a cut for it's fat loss properties. I would consider dropping the full fat dairy choices. And keep either skim milk (which is a bit too hardcore if you ask me) or the low fat alternative ("hilo" is 1/2 the fat) - around 750mL of that should be fine on a cut and give you the benefits of dairy for your goals. All the best!
Goals: Cutting to 6-8% bodyfat

Mutumbo000

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #2 on: December 30, 2012, 11:16:49 pm »
0
I'm lactose intolerant so I can't really eat much dairy anyway. I usually only have milk for breakfast (coffe and fruit loops but i'm cutting cereal out of my diet) and I like snacking on cheese. Those foods are pretty healthy so you're probably right I can afford to still have a bit of milk and cheese.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

entropy

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #3 on: December 30, 2012, 11:19:04 pm »
0
Oh. Understood! You still want to keep some carbs in your diet unless you're going keto? 100g a day is minimum for avoiding ketosis (which is catabolic == muscle wasting). And you shouldn't be afraid to take some carbs around training (before/during/after) to keep up your physical performance. You probably know all this already though.
« Last Edit: December 30, 2012, 11:20:37 pm by entropy »
Goals: Cutting to 6-8% bodyfat

Mutumbo000

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #4 on: December 30, 2012, 11:23:01 pm »
+1
Yeah i'll probs get most of my carbs through my protein shakes and from fruit+vegetables. I usually eat pasta as well the night before my games.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #5 on: January 01, 2013, 03:39:15 am »
0
Day 1-
I didn't drink any alcohol today and I didn't have any sweets or sugar (except for in my coffee).  I woke up with a sore throat today so I did end up drinking about 500ml of coke. Other than that my diet was good today. The gym was closed but I played touch rugby and ended up spraining my ankle. It's not a bad sprain though so as long as I don't do any treadmill work it should be better within a couple of days.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

fast does lie

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #6 on: January 01, 2013, 01:02:47 pm »
0
Nice new year log, gl.  I was wondering, is it better to cut carbs or fats on a cutting diet.  My body type tends towards mesomorphic and a bit endomorph i guess, but not tall and lanky.  Since you are somewhat knowledgeable in this area, thought I'd ask you.

my maintenance is ~2800 kcal, plan on eating 2100.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

Mutumbo000

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #7 on: January 02, 2013, 08:44:31 am »
0
Nice new year log, gl.  I was wondering, is it better to cut carbs or fats on a cutting diet.  My body type tends towards mesomorphic and a bit endomorph i guess, but not tall and lanky.  Since you are somewhat knowledgeable in this area, thought I'd ask you.

my maintenance is ~2800 kcal, plan on eating 2100.

My body seems to be ecto with a bit of endo. Personally I prefer to cut out carbs rather than fat. I don't think it would really matter much though as long as you eat a high protein diet and watch how many calories you eat.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #8 on: January 02, 2013, 08:47:31 am »
0
Day 2-
My diet was successful. I didn't train today coz the gym is still closed so I went to the beach instead and had a BBQ with family/friends. I got offered soo many beers but I didn't drink at all :) I got sunburn though and now I look like a lobster haha.
Gonna go to the gym 2moro and train chest.

Edit- I was watching this video before about this bodybuilder. It's a long vid but check out 9:00-10:00 he gives a great explanation about how important diet actually is.
<a href="http://www.youtube.com/watch?v=yEROnGhCtKM" target="_blank">http://www.youtube.com/watch?v=yEROnGhCtKM</a>
« Last Edit: January 02, 2013, 08:51:57 am by Mutumbo000 »
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

LBSS

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #9 on: January 02, 2013, 09:55:14 am »
0
Day 1-
I didn't drink any alcohol today and I didn't have any sweets or sugar (except for in my coffee).  I woke up with a sore throat today so I did end up drinking about 500ml of coke. Other than that my diet was good today. The gym was closed but I played touch rugby and ended up spraining my ankle. It's not a bad sprain though so as long as I don't do any treadmill work it should be better within a couple of days.

 :pokerface:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #10 on: January 02, 2013, 10:15:57 am »
0
GOALS-

SPORT-
RUGBY-
Win championship
Score more tries than last season (Ideally score 10+)
Make a State Rep team whether that be in 7s or 15s

STRENGTH-
Bench- 145kg  (25kg increase)
Squat- 165kg (27.5kg increase)
Deadlift- 240kg (17.5kg increase)

SPEED-
Sub 11 100m FAT
Sub 22 200m FAT

SPEED AND STRENGTH ARE SYNONYMOUS!!! If I achieve my strength goals I should attain my speed goals considering I'm staying around the same bodyweight and trying to cut bodyfat.

PHYSIQUE-
10% bodyfat at around 85kg
Currently 13-14% at around 84kg

DIET-
I plan to achieve my physique goal by going on a diet free of dairy, processed foods, sugar, and bread. I'm also going to try and avoid drinking alcohol until my rugby season starts (around 3 months, pre-season starts in a few weeks).
 •No fast food.
 •No soft drinks
 •No sweets or sugar
 •Only fluid I should drink is water and gatorade.

nice!@$!

get that sh*t.

LBSS

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #11 on: January 02, 2013, 10:18:46 am »
0
when are you gonna get FAT in the 100 and 200? got a competition on the docket at some point this year?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Mutumbo000

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #12 on: January 02, 2013, 11:09:22 am »
0
when are you gonna get FAT in the 100 and 200? got a competition on the docket at some point this year?

Yeah I'm going to race the 100 and 200 in March at the State Championships. If I don't go sub 11 and sub 22 than I'll race again after rugby season in October/November/December until I beat it.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

LBSS

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #13 on: January 02, 2013, 11:32:21 am »
0
when are you gonna get FAT in the 100 and 200? got a competition on the docket at some point this year?

Yeah I'm going to race the 100 and 200 in March at the State Championships. If I don't go sub 11 and sub 22 than I'll race again after rugby season in October/November/December until I beat it.

cool, good luck.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Mutumbo000

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Re: 2013 Journal- Becoming An Advanced Athlete
« Reply #14 on: January 02, 2013, 01:02:43 pm »
0
Thanks. Hopefully I can win a medal out of it but mainly it's just about achieving a PR.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...