-
Training:
[QUOTE=NickelArse;1477767511][B]4th January [U]Cardio Workout[/U][/B]
368 calories burnt
2km treadmil run 10:35 (pace 5:17 p/km)
4km low intensity bike
really happy with my run, haven't been able to push out a 2 km run with that type of intensity for a long time[/QUOTE]
Nutrition:
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Roast Pork and Roast Carrots
C-----C-----F-----P
393---19----19----43
Dinner
250g halloumi
150g roast ham
naked burrito with guac
5g Creatine
C-----C-----F-----P
2054-18----151--158
Total
C-----C-----F-----P
2726-37----201--201
-
Training:
[QUOTE=NickelArse;1477732631][B]5th January [U]Light Weight/High Rep Legs Workout[/U] 88.8kg[/B]
Squats 80kg 8,7,6
Mixed Grip Deadlift 100kg 8,8,8
Leg Press 150kg 6,6,6
Barbell Good Mornings 20kg 15,12,12
Barbell Lunge 20kg 5,5,5[/QUOTE]
Nutrition:
Pre-Workout
myprotein beta alanine 4g
myprotein aakg 4g
myprotein creatine 5g
C-----C-----F-----P
47----0----0----12
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Chicken Breast, Mayonnaise and Zucchini
C-----C-----F-----P
371---7----19----43
Dinner
Naked Burritto and a bottle of red wine (girl friend was having leaving drinks, she starts a new job on Monday)
also 58g of cashews
C-----C-----F-----P
2032-48----111--90
Total
C-----C-----F-----P
2729-55----161--145
-
Training:
06/01 Rest Day
Nutrition:
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279---0----31----0
Lunch
Bacon Steak with 2 Boiled Eggs
C-----C-----F-----P
392---1----26----39
Dinner
116g Cashews
Half Roast Chicken
Green Beans with goats cheese
5g Creatine
C-----C-----F-----P
1712-38----117--127
Total
C-----C-----F-----P
2383-39----174--166
-
Training:
[QUOTE=NickelArse;1478274301][B]7th January [U]Cardio Workout[/U][/B]
302 calories burnt
31:55 duration
4km bike in 8:45 at level 7 intensity (out of 30)
1km row in 4:30 at level 5 intensity (out of 10)
Some other random stuff[/QUOTE]
Nutrition:
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279---0----31----0
Lunch
Burger Pizza (Meatza)
Fried Halloumi
C-----C-----F-----P
2063-20----144--126
Dinner
250g Porterhouse Steak and Salad
5g myprotein Creatine
C-----C-----F-----P
545---33----19----71
Total
C-----C-----F-----P
2887-53----194--197
-
Training:
[QUOTE=NickelArse;1478145321][B]8th January [U]Heavy Weight/Low Rep Pull Workout[/U] 87.9kg[/B]
Wide Grip Weighted Pullups +30kg 5,3,3
Mixed Grip Barbell Rows 100kg 6,5,5
Mixed Grip Barbell Shrug 140kg 6,6,6
Neutral Grip Chin Ups 8,6,6
EZ Bar Bicep Curl 37.5kg 6,4,4
Dumbbell Row 50kg each 5,4,4
My first heavy workout since returning to keto diet. ****ing punishing[/QUOTE]
Nutrition:
Pre-Workout
USP Labs Jack3d 2 scoops
5g myprotein Creatine
C-----C-----F-----P
80----3----0----16
Intra-workout
3.5g Beta Alanine
3.5g AAKG
C----C----F----P
23----0----0----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
287----0----33----0
Lunch
Crispy Squid and Scallop Salad
Roast Duck with Asian Salad
C-----C-----F-----P
1210--54----65----89
Dinner
Naked Burrito
58g Cashew Nuts
Lindt 85% Dark Choc and Peanut Butter
C-----C-----F-----P
1619-34----132--74
Total
C-----C-----F-----P
3215-91----228--186
Carbs a little on the high side and calories high as well. Happy to have some high calorie days early in this cut though.
-
Training:
[QUOTE=NickelArse;1478273871][B]9th January [U]Pectorial Dominant Push Workout[/U] 87.2kg[/B]
Barbell Bench Press 100kg 4,3,3
Incline Barbell Bench Press 80kg 7,5,3
EZ Bar Skull Crushers 37.5kg 4,3,3
Dumbbell Lateral Raise 14kg each 8,5,5
Dumbbell Pec Fly 18kg each 6,5,5
Dumbbell Bench Press 34kg each 5,4,4[/QUOTE]
Nutrition:
Pre-Workout
myprotein beta alanine 4g
myprotein aakg 4g
myprotein creatine 5g
C-----C-----F-----P
47----0----0----12
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Poached Eggs, Smashed Avocado, Halloumi and Chorizo (on a slice of toast :o)
[IMG]http://uploads.tapatalk-cdn.com/20170110/4d52750f3c01e1ba99d78585910694b7.jpg[/IMG]
C-----C-----F-----P
822---28----59----50
Dinner
Fried Halloumi
Burger Pizza
2 Carrots
[IMG]http://uploads.tapatalk-cdn.com/20170110/525cef5180399edd270c98442165ba12.jpg[/IMG]
C-----C-----F-----P
1788-17----137--121
Total
C-----C-----F-----P
2936-45----227--183
-
Training:
10/01 Rest Day
Nutrition:
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279---0----31----0
Lunch
Chicken Breast, Broccoli and 2 boiled eggs
C-----C-----F-----P
463---10----16----72
Dinner
116g Cashews
Bolognese with Carrot Spaghetti and Cheddar
Dark Choc and Peanut Butter
C-----C-----F-----P
1992-72----149--87
Total
C-----C-----F-----P
2734-82----196--159
-
Training:
[QUOTE=NickelArse;1478569691][B]11th January [U]Heavy Weight/Low Rep Legs Workout[/U] 87.6kg[/B]
Squats 100kg 4,3,3
Mixed Grip Deadlift 180kg 3 170kg 3,3
Leg Press 150kg 6,6,6
Barbell Goodmornings 30kg 8,6,6
Barbell Lunge 30kg 5,4,4
Since moving to low carb I've definitely felt a bit less power in my workouts even though I've stuck to maintenance calories. Felt a bit less "zip" in my deadlifts this morning.
Hopefully I'll get that power back once I'm properly fat adapted.[/QUOTE]
Nutrition:
Pre-Workout
USP Labs Jack3d 2 scoops
5g myprotein Creatine
C-----C-----F-----P
80----3----0----16
Intra-workout
3.5g Beta Alanine
3.5g AAKG
C----C----F----P
23----0----0----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Roast Gammon and Cauliflower
C-----C-----F-----P
449--16----23----48
Dinner
Fried Halloumi
58g Cashews
Bolognese, Cheddar and Carrot Spaghetti
C-----C-----F-----P
1940-40----146--116
Total
C-----C-----F-----P
2775-59----200--187
-
diet recap since restarting LCHF
>I haven't lost any weight because I've had very poor adherence due to travel/socialising
>I've lost some strength due to dropping carbs and creatine from my diet
>However on the positive side I feel so so so much better for being on a LCHF diet, I know the weight will tumble off once I I have 2-3 weeks in the zone :)
I'll get back to logging from today
-
Training:
[QUOTE=NickelArse;1480263951][B]23rd January [U]Light Weight/High Rep Pull Workout[/U] 88.7kg[/B]
Wide Grip Pullups 14,8,7
Double Overhand Grip Barbell Rows 70kg 10,8,8
Barbell Shrug 100kg 10,9,8
Neutral Grip Chin Ups 8,8,7
EZ Bar Bicep Curls 32.5kg 9,6,5
Dumbbell Row 50kg each 6,5,4[/QUOTE]
Nutrition:
Pre-Workout
myprotein beta alanine 4g
myprotein aakg 4g
C-----C-----F-----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
252----0----28----0
Lunch
Corriander crusted chicken breast with broccoli and 2 boiled eggs
3 Fish Oil Caps
C-----C-----F-----P
436----9----17----61
Dinner
58g Cashew Nuts
Bolognese with Carrot Spaghetti and Cheddar
C-----C-----F-----P
1389-42----102--76
Total
C-----C-----F-----P
2104----51----147----144
-
Training:
[QUOTE=NickelArse;1480412151][B]24th January [U]Pec Dominant Push Workout[/U] 88.7kg[/B]
Barbell Bench Press 100kg 4,3,3
Incline Barbell Bench Press 85kg 4,4,3
Dips 10,8,8
Dumbbell Lateral Raise 14kg each 8,7,7
Dumbbell Pec Fly 18kg each 7,5,4
Dumbbell Bench Press 34kg each 3 32kg each 5,4[/QUOTE]
Nutrition:
Pre-Workout
USP Labs Jack3d 2 scoops
C-----C-----F-----P
60----3----0----11
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
300---0----34----0
Lunch
Chicken Skewers covered in mayonnaise and Cauliflower
3 Fish Oil Caps
C-----C-----F-----P
428---11---22----48
Dinner
58g Cashews
150g Carrot
Meatza (made with 250g of high fat mince) with Chorizo and Cheddar
C-----C-----F-----P
1504-34----114--82
Total
C-----C-----F-----P
2292-48----170--141
Protein on the low side but a good day overall
-
Training:
[QUOTE=NickelArse;1480558131][B]25th January [U]Cardio Workout[/U] 87.5kg[/B]
318 calories burnt
24:09 duration
Heart rate average - 144
Heart rate max - 192
2km treadmill run in 10:28 (pace 5:14 p/km)
[IMG]http://uploads.tapatalk-cdn.com/20170124/8898fb2af83b0c99729b21bad191a1aa.jpg[/IMG]
[IMG]http://uploads.tapatalk-cdn.com/20170124/1663613caf8cd63329ed38dc298d18a6.jpg[/IMG]
Did some low intensity bike and rowing afterwards but very happy with the run. 24 hour fast coming up. Not eating an insulinogenic meal til 6pm[/QUOTE]
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee
C-----C-----F-----P
300----0----34----0
Dinner
150g Fried Halloumi
Naked Burritto with Guacamole
70g myprotein Impact Whey in water
3 Fish Oil Caps
C-----C-----F-----P
2059-30----150--152
Total
C-----C-----F-----P
2359-30----184--152
-
Training:
[QUOTE=NickelArse;1480718431][B]26th January [U]Light Weight/High Rep Legs Workout[/U] 87.5kg[/B]
Squats 80kg 10,6,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 10,6,6
Barbell Good Mornings 20kg 15,12,12
Barbell Lunge 20kg 5,5,5
Awesome workout this morning :)[/QUOTE]
Nutrition:
Pre-Workout
myprotein beta alanine 4g
myprotein aakg 4g
C-----C-----F-----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
252----0----28----0
Lunch
Lamb Skewers with roast zucchini
3 Fish Oil Caps
C-----C-----F-----P
315----4----14----50
Dinner
Meatza with Chorizo and Cheddar
130g Fried Halloumi
150g Carrot
C-----C-----F-----P
1540-19----118--100
Total
C-----C-----F-----P
2134-23----160----157
Pretty much a perfect day, only 7g of fibre though which is definitely too low
-
Hmm, I see you only have bulletproof coffee for breakfast, eat a smallish amount for lunch, and then a ton for dinner. I'm guessing you work out at night? Do you work more or less 9-5 in an office?
-
Training:
[QUOTE=NickelArse;1480879571][B]27th January [U]Heavy Weight/Low Rep Pull Workout[/U] 87.2kg[/B]
Wide Grip Weighted Pullups +30kg 5,3,3
Mixed Grip Barbell Rows 100kg 6,6,6
Mixed Grip Barbell Shrug 140kg 6,6,3
Double Underhand Grip Chin Ups 10,10,8
EZ Bar Bicep Curl 37.5kg 5,5,4
Dumbbell Row 50kg each 5,4,4
Awesome workout, really good energy for all my sets
Grip gave out during shrugs but I'm assuming that's due to my high volume deads yesterday.[/QUOTE]
Nutrition:
Pre-Workout
USP Labs Jack3d 2 scoops
C-----C-----F-----P
60----3----0----11
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
252----0----28----0
Lunch
4 Egg Omelette with Cheddar and 4 Rashes of Back Bacon
3 Fish Oil Caps
C-----C-----F-----P
793---1----56----65
Dinner
Half Roast Chicken with roast pumpkin and carrot (tiny bit of stuffing)
C-----C-----F-----P
997--30----55----97
Total
C-----C-----F-----P
2102-34----139--173
Pretty much a perfect day :)
-
[QUOTE=fihe;1481021281]Hmm, I see you only have bulletproof coffee for breakfast, eat a smallish amount for lunch, and then a ton for dinner. I'm guessing you work out at night? Do you work more or less 9-5 in an office?[/QUOTE]
I actually train in the morning. The reason for the small lunch and massive dinner is due to a long commute to my office and a dislike for carrying large amounts of food over a such a long distance for lunch.
Yeah I work in an office.
There is also some scientific merit to having the largest volume of protein (and carbs) in your final meal of the day. Your body is most likely to be releasing fatty acids from adipose tissue when insulin is low. By having only a BP coffee for breakfast and a small lunch my insulin is kept low throughout most of the day meaning I'm more likely to be burning fat stores :)
-
Training:
[QUOTE=NickelArse;1481027921][B]28th January [U]Tricep Dominant Push Workout[/U][/B]
Weighted Narrow Grip Tricep Dips +30kg 6,4,4
Dumbbell Close Grip Bench Press 32kg each 5,7,5
Dumbbell Lateral Raise 18kg each 6,4,3
EZ Bar Skull Crushers 37.5kg 4,4,3
Dumbbell Kickbacks 10kg each 10,6,8
Superset Dips 8
Dumbbell bench felt weird. I only did it because no barbell benches/squat racks were available but won't be doing them again in a hurry.
Fantastic workout overall though[/QUOTE]
Nutrition:
Pre-Workout
myprotein beta alanine 4g
myprotein aakg 4g
C-----C-----F-----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
252----0----28----0
Lunch
Naked Burrito
3 Fish Oil Caps
50g WPC in water
120g Fried Halloumi
C-----C-----F-----P
1123-22----72---109
Dinner
Office Party so I ate and drank a lot
Was still hungry on the way home so bought a large pizza :eek:
C-----C-----F-----P
4323-324--177---144
Total
C-----C-----F-----P
5725-346--277---260
-
Training:
29/01 - Rest Day
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
312----0----36----0
Lunch
Fried Halloumi and Bacon with Carrot
C-----C-----F-----P
766---15----51----59
Dinner
Naked Burrito
C-----C-----F-----P
961---9----75----62
Total
C-----C-----F-----P
2039-24----162----121
Protein too low, should have had some WPC for dessert
-
Training:
[QUOTE=NickelArse;1481292811][B]30th January [U]Deadlift Focus Heavy Weight/Low Rep Legs Workout[/U] 88.1kg[/B]
Squats 100kg 4,3,3
Mixed Grip Deadlift 170kg 3,3,3
Leg Press 150kg 10,8,6
Barbell Goodmornings 30kg 8,8,8
Barbell Lunge 30kg 5,5,5
>Strange workout
>Had an upset stomach as I walked into the gym, went and defiled the toilet and felt much better.
>Squats felt great and I was looking forward to crushing some 180kg deads
>Deads felt off during warm up so dialled the weight back to 170kg I decided "discretion is the better part of valour"
>170kg deads felt easy and awesome, probably could've gone with 180kg
>Still a great workout, very happy with it :)[/QUOTE]
Nutrition:
Pre-Workout
USP Labs Jack3d 2 scoops
C-----C-----F-----P
60----3----0----11
Intra-workout
4g Beta Alanine
4g AAKG
C----C----F----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
252----0----28----0
Lunch
150g Broc****
BBQ Chicken Breast
BBQ Italian Sausage
3 Fish Oil Caps
C-----C-----F-----P
463---10----28----43
Dinner
Naked Burrito with large portion of Guacamole
50g myprotein Impact Whey Protein in Almond Milk
C-----C-----F-----P
1486-28----108--104
Total
C-----C-----F-----P
2288-41----164--165
17g of Fibre so only 24g net carbs. Good day :)
-
Can't write brocc.o.l.i. because .c.o.l.i. is swear filtered
How weird
-
Training:
[QUOTE=NickelArse;1481454531][B]31st January [U]Light Weight/High Rep Pull Workout[/U] 88.1kg[/B]
Dumbbell Row 50kg each 15,8,8
Wide Grip Pullups 10,7,7
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,9,8
Double Underhand Grip Chin Ups 8,7,7
EZ Bar Bicep Curls 32.5kg 9,6,6
Inspired by a mate I decided to max out my db row to see how many reps I could get with fresh muscles. Quite pleased with 15 reps for the first set, I did have to slightly reset my grip after 12 reps but it was one continuous set otherwise.
As my forearms were quite worn out after the db rows I did my barbell rows and shrugs with mixed grip to compensate.
Fantastic workout and I'm really enjoying my training at the moment :)[/QUOTE]
Nutrition:
Pre-Workout
myprotein beta alanine 4g
myprotein aakg 4g
C-----C-----F-----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
252----0----28----0
Lunch
Roast Hake Fillet with 2 Boiled Eggs
3 Fish Oil Caps
C-----C-----F-----P
302--1----14----44
Dinner
Super Sized Burrito with Guacamole
125g Fried Halloumi
C-----C-----F-----P
1810-29----145--103
Total
C-----C-----F-----P
2391-30----187--154
I had been trying to stay below 2200 cals on workout days but I've been training quite heavily so don't mind have a few extra cals
-
Training:
[QUOTE=NickelArse;1481612021][B]1st February [U]Deltoid Dominant Push Workout[/U] 87.4kg[/B]
Seated Barbell Press 60kg 5,3,3
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 6,4,4
Decent workout[/QUOTE]
Nutrition:
Pre-Workout
myprotein beta alanine 4g
myprotein aakg 4g
C-----C-----F-----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
216----0----24----0
Lunch
Roast Beef and Roast Parsnips with 1 Yorkshire Pudding :eek:
50g myprotein Impact Whey Protein and 100ml semi skimmed milk
3 Fish Oil Caps
C-----C-----F-----P
594---34----18----75
Dinner
Homemade Bolognese with Carrot Spaghetti Cheddar Cheese
58g Cashew Nuts
C-----C-----F-----P
1303-42----94----68
Total
C-----C-----F-----P
2140-76----136--150
Pretty good day nutritionally speaking :)
-
Training:
02/02 - Rest Day
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
216----0----24----0
Lunch
Grilled chicken breast and cauliflower
C-----C-----F-----P
200----8----3----36
Dinner
Bolognese with Carrot Spaghetti and Cheddar
50g myprotein Impact Whey in almond milk
3 Fish Oil Caps
C-----C-----F-----P
1134--30---70----93
Total
C-----C-----F-----P
1550-38----97----129
Good rest day
-
Training:
[QUOTE=NickelArse;1481930681][B]3rd Febtuary [U]Cardio Workout[/U] 86.9kg[/B]
400 calories burnt
29:18 duration
Heart rate average - 149
Heart rate max - 193
2km treadmill run in 9:48 (pace 4:54 p/km)
Followed up with 3km on a bike and 300 metres high intensity rowing.[/QUOTE]
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee
C-----C-----F-----P
216----0----24----0
Dinner
80g Biltong
1 chicken satay
2 large red curries (1 prawn 1 duck)
50g myprotein Impact Whey in water
3 Fish Oil Caps
C-----C-----F-----P
2055-79----114--190
Total
C-----C-----F-----P
2271-79----138--190
-
Training:
[QUOTE=NickelArse;1482093031][B]4th February [U]Light Weight/High Rep Legs Workout[/U] 86.4kg[/B]
Squats 80kg 10,8,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 10,6,6
Barbell Good Mornings 20kg 15,15,15
Barbell Lunge 20kg 8,6,6
Great workout this morning. Despite a very gym managed to push everything through quickly and kept my heart rate up for the whole session :)[/QUOTE]
Nutrition:
Pre-Workout
myprotein beta alanine 4g
myprotein aakg 4g
C-----C-----F-----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
216----0----24----0
Lunch
Homemade Bolognese with Carrot Spaghetti Cheddar Cheese
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps
C-----C-----F-----P
1134-40----67----91
Dinner
1/4 Roast Chicken with Roast Pumpkin and Green Beans
40g 85% Dark Chocolate and 20g Peanut Butter
C-----C-----F-----P
937---28---62----69
Total
C-----C-----F-----P
2314-68----153--167
14g of fibre so only 54g of net carbs :)
-
Training:
[QUOTE=NickelArse;1482217041][B]5th February [U]Heavy Weight/Low Rep Pull Workout[/U] 86.8kg[/B]
Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Rows 110kg 4,3,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Double Underhand Grip Chin Ups 10,10,6
EZ Bar Bicep Curl 37.5kg 8,4,3
Dumbbell Row 50kg each 5,5,5
Back to my December levels of strength (pre calorie deficit)
Great workout.[/QUOTE]
Nutrition:
Pre-Workout
USP Labs Jack3d 2 scoops
C-----C-----F-----P
60----3----0----11
Intra-workout
4g Beta Alanine
4g AAKG
C----C----F----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
216----0----24----0
Lunch
2 poached eggs
smashed avocado
4 rashes back bacon
3 Fish Oil Caps
50g myprotein Impact Whey in Almond Milk
C-----C-----F-----P
861--20----56----73
[img]http://i.imgur.com/aowOcXZ.png[/img]
Dinner
Bolognese with Carrot Spaghetti and Cheddar
C-----C-----F-----P
904--38----60----53
Total
C-----C-----F-----P
2068-61----140--144
20g of fibre so only 41g net carbs. Pretty much a perfect day, calories on the low side because I wasn't feeling particularly hungry.
-
Training:
[QUOTE=NickelArse;1482369431][B]6th February [U]Pec Dominant Push Workout[/U] 86.8kg[/B]
Barbell Bench Press 105kg 3,2 100kg 3
Incline Barbell Bench Press 85kg 3,3,3
Dips 10,8,8
Dumbbell Lateral Raise 14kg each 7,7,6
Dumbbell Pec Fly 18kg each 7,4.3
Dumbbell Bench Press 30kg each 4,5,5
Good workout, thought I was going to be able to smash out sets of 10 on my db bench but pecs were cooked so only managed sets of 4 and 5[/QUOTE]
Nutrition:
Pre-Workout
myprotein beta alanine 4g
myprotein aakg 4g
C-----C-----F-----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
216----0----24----0
Lunch
Salmon Nicose Salad
50g myprotein Impact Whey in 100ml Semi Skimmed Milk
3 Fish Oil Caps
C-----C-----F-----P
697----22----35----82
Dinner
125g Fried Halloumi
Homemade Bolognese with Cheddar stuffed in a Red Pepper (capsicum)
C-----C-----F-----P
1222-22----90----80
Total
C-----C-----F-----P
2162-44----149--169
Perfecto
-
Training:
[QUOTE=NickelArse;1482512491][B]7th February [U]Squat Focus Heavy Weight/Low Rep Legs Workout[/U] 86.1kg[/B]
Squats 60kg 10 80kg 3,3,3,3 100kg 1 120kg 3,2,2,2
Mixed Grip Deadlift 160kg 4,4,4
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5
By tonight or tomorrow morning my legs are going to be totally ****ed :)[/QUOTE]
Nutrition:
Pre-Workout
USP Labs Jack3d 2 scoops
C-----C-----F-----P
60----3----0----11
Intra-workout
4g Beta Alanine
4g AAKG
C----C----F----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
216----0----24----0
Lunch
Steak with sweet potato chip, mushrooms and beans
3 Fish Oil Caps
C-----C-----F-----P
677---57---29----58
Dinner
Meatza with chorizo and cheddar
50g myprotein Impact Whey in Almond Milk
C-----C-----F-----P
1009--6----69----90
Total
C-----C-----F-----P
1989-66----122--166
Calories on the low side but protein ok. Feeling strong and not feeling hungry so I'm not gonna eat calories for the sake of it, just listening to my body :)
-
Training:
[QUOTE=NickelArse;1482648721][B]8th February [U]Rhomboid Focus Pull Workout[/U] 86.1kg[/B]
Dumbbell Row 60kg each 8,3,3
Wide Grip Pullups 10,7,6
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,8,8
Neutral Grip Chin Ups 8,6,5
EZ Bar Bicep Curls 32.5kg 8,6,5
Used some cargo straps to add 10kg to the dumbbell, my knots need to be a bit better but it worked ok
[IMG]http://uploads.tapatalk-cdn.com/20170207/6b5e22bad68f2676e8dd1f2ca0154242.jpg[/IMG][/QUOTE]
Nutrition:
Pre-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
216----0----24----0
Lunch
Roast Pork with Roast Carrot
3 Fish Oil Caps
C-----C-----F-----P
497---24----25----54
Dinner
125g Fried Halloumi
Bolognese with Courgette Spaghetti and Cheddar
C-----C-----F-----P
1365-21----102----91
Total
C-----C-----F-----P
2105-45----151----152
-
Training:
[QUOTE=NickelArse;1482790681][B]9th February [U]Cardio Workout[/U] 85.7kg[/B]
437 calories burnt
30:55 duration
Heart rate average - 152
Heart rate max - 195
2km treadmill run in 9:20 (pace 4:40 p/km)
Followed up with 3km on a bike and 1km low intensity rowing
****ing nice workout. New PB for 2km run, I'm down from 10:35 to 9:20 in just over a month :) another .4kg weight loss too[/QUOTE]
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee
C-----C-----F-----P
216----0----24----0
Dinner
250g Wagyu Rump
250g Blade Fillet
Grilled Asaparagus
Mixed Leaf Salad
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps
C-----C-----F-----P
1344-28----75----149
Total
C-----C-----F-----P
1560-28----99----149