Lassary's Training and Nutrition Log.

[Lassary]

Hi guys. I am going to post here my trainings and nutrition log. Last 4 years I did'n visit gym regullary and didn't try any slimmimg diet. I needed to have a rest after my last competition in bodybuilding. 4 years ago I was in good shape, but realy exhausted. That's really important to find the balance between trainnings and normal life. Evereone has its limits and that's ok.
For next 2 weeks I am planning to eat about 1800 kkal, to train at home with TRX and dumbbells 3-4 times a week. I am not going to train hard first two weeks. My body should adapt to the to the stress.

I will weigh myself tomorrow morning and will measure my body.

English is not my native language so if anything is unclear or there are mistakes, please let me know. I am going to improve both my shape and my English )

 

[Andrewgen_Receptors]

What are your goals
Have you trained at all in the last 4 years?

 

[Lassary]

What are your goals
Have you trained at all in the last 4 years?

The goal is to reduce my body weight to 57 kg. Currently, I am around 60-63 kg. I am not planning to train hard and often yet; I should prepare my body first. Of course, I am planning to go back to the gym.
Last 4 years I trained from time to time at gym, at home and visited swimming pool.
Last winter, it was entirely possible to train regularly despite regular rocket shelling and power outages, but there wasn't much desire. Therefore, I devoted more time to home and therapy with a psychologist.

 

[Lassary]

Yesterday was a beginning. I have done everithyng I planned.

Friday, December 22
Kcal consumed a day - 1480 (P50, F68, C158)
Activity - 552 kcal (from Apple Watch)
Training - fullbody with TRX, elastic bands and dumbbells.

It takes a time to translate my training into English so I will do it later )

 

[Lassary]

The goal is to reduce my body weight to 57 kg. Currently, I am around 60-63 kg.

The goal is to reduce my body weight to 125 lbs. Currently, I am around 132-138 lbs.

 

[Lassary]

Saturday, December 23
Kcal consumed a day - 1838 (P45, F70, C260)
Activity - 301 kcal (from Apple Watch)
Rest day.

Have added more vegetables, reduced the amount of sugar. Planning to add protein and reduce carbs. Step by step, I'm trying to eat cleaner. Feal a little pain in muscle, but in general I am ok. The training plan suits me, and as I adapt, I'll gradually increase the working weights.

 

[Lassary]

It takes a time to translate my training into English so I will do it later )

Friday, December 22
Fullbody
Warming up to 120 BPM for 15 minutes.

TRX suspension strap rows for lower back
15/2
TRX chest press
15/2
TRX wide T-shaped row for upper and middle back
15/2
Resistance band bent over rows (with one hand)
15/2
Dumbbell squats
5kg/15/2
Resistance band deadlift
15/2
TRX step back lunge
15/2
Dumbbell deadlift
10kg/15/2

 

[Lassary]

My arms and sholders grow very fast. I'd like to concentrate on legs, glutes and back for next few weaks. That's why you won't find here exercises for biceps, triceps and shoulders.
Otherwise sonner or later my arms will be like on the photo bellow ) That's good for a stage, but I am free to build my body according to my preferences now.

 

[GreenAmine]

After the first 2 weeks, will you go to a commercial gym, or continue training at home? Will you hire a trainer, or follow a program?

 

[Lassary]

After the first 2 weeks, will you go to a commercial gym, or continue training at home? Will you hire a trainer, or follow a program?

I don't know yet when I will go to a gym. I feel quiet comfortable at home now.
Since 2014 I worked with different trainers. Three of them were champions here in Ukrane and abroad. It was good posibility to learn something new. So I have enough experinece to make trainging and nutritional plan myself.
All these coaches are very talented and hardworking, but it was difficult to find common ground and mutual understanding with many of them. There were too many nuances.

Firstly, I am a vegetarian. But that's not the worst part. For six months I was coached by a vegetarian who is a world champion in bodybuilding. In most cases we managed to find a compromise.

Secondly, as it turns out, my metabolism is different from most athletes. When I explained that I hardly gain weight after a cheat meal and don't swell after having dairy, they didn't believe me. I burn fat very slowly, but I also gain it slowly. Therefore, I can handle my nutrition on my own. I know myself better.

Thirdly, in my country, male coaches know practically nothing about eating disorders. And it's not surprising. Of all people suffering from such disorders, only 10% are men and 90% are women. Moreover, it's challenging to find a psychologist who can help with this issue. I initially worked with a psychologist from Ukraine, then with a psychologist from Great Britain. In our country, there are indeed few good specialists. So, while I'm in remission, I will decide how to eat on my own. I try to avoid strict diets because it may trigger bulimia.