What was the damage?

[Ricky90]

Okay guys, I dunno if any of you are still on holidays or if you're back into yet but basically just want to use this as an area to confess. The first step to quitting is admitting - so admit you haven't been perfect and you're on your way to getting back to that diet that took you so far! If you have maintained throughout the holidays, well done to you, you've certainly done better than I have.

I went on holidays on Christmas eve and won't go back to work until Monday coming (the 9th).

I've not eaten properly the whole time. srs.

There it is, it's out there, I said it. My diet has been shithouse. Junk food left right and centre, occasionally skipping breakfast, even drinking less than a litre of water some days. I've been super bad.

On the plus side, I've written up a new diet which I will commence on Monday and I'm committed to the task. I've set new goals that will come to me throughout the year and keep me motivated. Also, I feel refreshed. I've been to the gym plenty over the holidays am still lifting well (it's no surprise, my diet has been bad but it's calorie surplus bad, not undereating bad) and I'm happy that the only damage done was a bit of added fat.

Come on, let's hear yours! I can't be the only one who's cheated a little bit!

 

[evo]

Meh. I've drank a slab of beer week in - week out for the last 25 years. You'll be right mate.

 

[Ricky90]

Meh. I've drank a slab of beer week in - week out for the last 25 years. You'll be right mate.

Is that your confession or is there more?

 

[cptkirk]

food was shity for mine, we had x ,as dinner with plenty of left overs plus i haven't been shopping for 2 weeks, back on it now...trained right throughout so damage was minimal but i started the planned overloading program this week and it took the stuffing out of me not eating properly in the lead up to the program, coupled 40 degree days down here

 

[lysp]

My diet has been pretty good. Training has been fine.

Main problem is snacking on all the christmas goodies and leftovers. It's now almost 2 weeks after christmas and i'm still 0.5ish kg heavier and way behind schedule.

So going to suck it up and do 2 weeks RFL.

 

[evo]

Is that your confession or is there more?

Sure: I also smoked 2 packs of ciggies/ per day for 20 of those years.

I've been pretty lucky fat-wise over the years. I'm one of those classic ectos who can pretty much have the worst diet in the world and still not put on weight - although admittedly that changed a bit post 40, your metabolism does really slow down.

Having said that, this whole idea of 5-6 meals per day I've found really hard since i took up hypertrophy. All eating before middays is forced in my case.

 

[Keystone agony]

Trained and ate normally as i would, if not even more strict for a cutting diet. I know i didnt get enough protein in on a few days i was away even though all i had was turkey and more turkey for xmas day lunch. Had a few cocktails (2) and a mocktail so pretty happy with how i came out. Having said that i never really had time of as such. 3 days over xmas away so i didnt have my protein shakes and didnt get to pick what i had for dinner ect. Had sausages and eggs for breakfast so was fairly happy with that on xmas.

The thing i noticed is missing 3-4 days of weights in a row really shrinks me down. But i look back to the same after 2 days of training back on it and the strength is the same.

 

[Angus1]

The main problem for me was/ is drinking too much beer. Alcohol lowers testosterone which lowers strength so not good for powerlifting.

I've also been eating lots of crap which has added a bloat but that isn't such a bad thing when strength training. Looks gross but extra weight actually makes you lift more. For a long time I wouldn't believe this but hell after you have tried it you just can't deny it.

So basically if I stop drinking I should be able to set some new PR's

 

[Kong]

I had a week off, so no training, terrible sleep, barely any food.

My body reacts really quickly, so I came back looking ordinary; smaller, but fatter.

Won't take long to get it back, but I hate it nonetheless; I can't take a holiday without losing progress really quickly.

 

[Syphoncom]

Haven't been in the gym really since 24th december

Bit scared as to what the damage will actually be. Will find out tonight.

 

[Colin D'Cops]

Also had a week off during the late Dec / early Jan period.

Ate s**t constantly but surprisingly, came back looking like a beast (usually opposite).

Think I required that recovery time to simply recharge the batteries.

 

[Kong]

Post a profile while you're here, Col.

 

[Outburst]

Had 2 weeks off, being ecto wasnt too worried about eating junk, just aslong as i was eating (managed to not eat too much s**t).. Tried to limit my alcohol as much as possible, couple of nights went all out but that was about it.. Came back to the gym relatively unscathed and havnt appeared to have lost much strength if at all. If anything the break did me good. It's given me a chance to step back and re assess my goals and workout what i need to work on more this year.

 

[Colin D'Cops]

Post a profile while you're here, Col.

Alrighty, I'll have to get a few photos together first. I'll take them next gym day.

 

[Kong]

Haha, good stuff.

 

[Richo is God]

Didn't have a break from gym, but went for my first run for about 2 weeks yesterday and it was a struggle.

 

[Ess_don]

Fractured my wrist before Christmas week so couldnt do any lifting at all and to go with that the usual holiday binge; ate crap, missed plenty of breakfasts (didnt touch my usual oatmeal for like 3wks), lots of booze and irregular sleep.. which lead to me losing my precious little gains that I've made (only recently started lifting).

Was about pretty happy I made 75kg just before Christmas, and now barely 72kg and can see Im noticeably getting smaller (or maybe Im just paranoid?).. Worse thing is, scaphoid is still ****ed so not sure when I can finally get back to lifting! really miss it..

Any tips on what I can do? So far just lots of running/cycling (handy to get my cardio up before preseason starts I guess), ab workouts, squats..

 

[Ricky90]

^^

Can probably just keep it lower body for now. Make sure you work hamstrings too though, I'd normally mention deads but obviously that won't work. Lying hamstring curls and seated (in that order).

Do everything the doc/physio says to get back to using your wrist ASAP! Good luck.

 

[cptkirk]

what sort of pressure can you put on it? can you put wt on it if the wrist remains straight like a push on your knuckles?

 

[Ess_don]

Never occurred to me to do hammies! Cheers!

No, no pressure at all even if its kept straight and strapped up.. so basically no "push" motions, ie: cant even have hand flat on ground supporting half my weight!
Can pull without pain (did few deadlifts before I found out it was a fracture) but GP/physio suggested I really shouldnt do any lifting at all..

Did this a fair while ago and didnt give it much thought as I thought it was a just a regular sprain so only found out/had MRI couple weeks ago and discovered it, could only book an appointment with an orthopaedic surgeon next monday since they are busy/been on hols!

 

[cptkirk]

i wouldn't be totally against some machine stuff then if you can load the wrist enough to push outwards, might just have to go a bit lighter is all

also look into arm/elbow straps that you wrap around your arm and push/pull that way

 

[The Passenger]

you'd be able to do these

calf raises ; http://www.exrx.net/WeightExercises/Gastrocnemius/LVStandingCalfRaisePL.html

Leg Press ; http://www.exrx.net/WeightExercises/Quadriceps/LVSeatedLegPressH.html

glute-hamstring raises ; http://www.exrx.net/WeightExercises/Hamstrings/BWGluteHamRaiseHead.html

hamstring leg curls ; http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html

leg extensions ; http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html

machine squats ; http://www.exrx.net/WeightExercises/GluteusMaximus/LVSquatPL.html (if your gym has one)

you might even be able to do front squats or proper squats if someone was to assist you.

Leg Raises ; http://www.exrx.net/WeightExercises/HipFlexors/CBLyingLegRaise.html

sit ups

if the apparatus at your gym gives enough support for your forearms you could doing vertical hip-leg raises ; http://www.exrx.net/WeightExercises/RectusAbdominis/BWVerticalLegHipRaise.html

V-Ups ; http://www.exrx.net/WeightExercises/RectusAbdominis/WtVUp.html

Planking (possibly) ; http://www.exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank.html

can't find a picture but lie on your back and keep your legs about 6 inches off the ground for as a long as you can.

 

[evo]

also any exercise that involves the pec deck. You can get pretty inventive with that piece of equipment.

 

[Slippery Pete]

Alcohol lowers testosterone

It does?

 

[Slippery Pete]

Any tips on what I can do? So far just lots of running/cycling (handy to get my cardio up before preseason starts I guess), ab workouts, squats..

How tall are you?

You could probably cut way back on the cardio by the sounds of it.