27th August Heavy Weight/Low Rep Legs and Delts Workout 85.2kg
Squats 60kg 3 80kg 3 90kg 6,5,4
Standing Barbell Press 60kg 1
Seated Barbell Press 60kg 3 55kg 5,4
Mixed Grip Deadlift 80kg 3 100kg 3 120kg 3,3,3
Dumbbell Lateral Raise 18kg each 5,4,4
|
-
08-27-2015, 01:15 AM #61insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
08-27-2015, 03:19 AM #62
Keto Pancakes with Dark Chocolate Ganache
Macros
517 Calories
Fat 37g (64%)
Protein 38g (30%)
Carbs 8g (6%)
Full recipe http://thefitpublican.blogspot.com/2...chocolate.htmlinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-02-2015, 03:18 AM #63
Had a bit of a bender over the weekend, definitely not my best workouts but happy to be straight back into it
1st September Light Weight/High Rep Pecs and Biceps Workout
Barbell Bench Press 80kg 7,5,5
Barbell Curls 35kg each 9,5,4
Barbell Incline Bench Press 60kg 9,6,5
Standing Hammer Curls 18kg each 9,5,3
2nd September Heavy Weight/Low Rep Back and Triceps Workout
Wide Grip Pullups 13,6,5
Close Grip Bench Press 80kg 6,5,4
Dumbbell Rows 50kg each 6,6,5
Narrow Grip Tricep Dips 10,8,7insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-04-2015, 03:49 AM #64
-
-
09-08-2015, 03:02 AM #65
Alright so at the moment for whatever reason I just CAN NOT stick to an eating plan. As such my "diet" has been all over the place for the past week and a half but my lifting has been absolutely A+ so I've just decided to go with it. About the only thing my current meal plan has in common with the same time last year is a morning bullet proof coffee and Intermittent Fasting, currently eating around 3500 cals per day and IDGAF about smashing carbs.
I'm not going to lie my rig is no where near as polished as it was this time last year but I'm really enjoying a "bulking" diet and just lifting heavy ass weights.
Anyway I guess the point of this post is that I'll be taking a leave of absence from the thread until I start on a keto diet again, anyone keen to keep up with my lifting can find my lifting log hereinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
01-28-2016, 05:20 AM #66
Been right back in the keto zone of late, I think I'll start logging in here again.
this is today's workout
https://www.instagram.com/p/BBE1E8DG7bW
Just completed a 4km run burning 417 calories. Going to back that up with a 24 hour fast, fasted cardio is the ultimate fat burning weapon. Have a look at my 24 hour fast for fat loss guide here http://ow.ly/XCIrt
this was dinner a couple of nights ago
https://www.instagram.com/p/BBA16Jcm7Sy/
Bolognese Bake with Crispy Cheddar Cheese
79g protein
35g carbohydrates
76g fat
1148 caloriesLast edited by NickelArse; 01-28-2016 at 05:27 AM.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
02-02-2016, 01:35 AM #67
Breakfast
Pre-workout
Bullet Proof Coffee
Lunch
Baked Hake Fillet
Pork Chop with Chorizo
Broccoli
Dinner
Mexican Chilli Beef with Crispy Cheddar
Side of Guacamole and Tomato Coriander Salad
2223 Calories
Almost a perfect day for me macro and meal wise. Delicious food, high quality proteins and fats and plenty of veggies.
A+insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
02-02-2016, 03:43 AM #68
-
-
02-03-2016, 12:40 AM #69
Cheers man, I'll try keep my workout information in here too
Yesterday's workout
Lower volume today
2nd February Heavy Weight/Low Rep Legs and Delts Workout 88.7kg
Squats 100kg 5,4,3
Seated Barbell Press 60kg 3 55kg 4,3
Mixed Grip Deadlift 130kg 5,4,4
Dumbbell Lateral Raise 18kg each 6,4,4
Barbell Lunge 35kg 4,3,3
Yesterday's Macros
1291 Calories
Very low calories especially considering the huge leg workout in the morning. Had a stressful day at work and just wasn't hungry, in my experience really low calories days on Keto aren't that bad because you don't have to worry about going catabolic as your body has plenty of fat store available.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
02-04-2016, 06:13 AM #70
Yesterday's Macros and Workout
3rd February Light Weight/High Rep Pecs and Biceps Workout 87.1kgs
Barbell Bench Press 70kg 10,8,6
EZ Bar Bicep Curl 27.5kg 10,8,7
Incline Barbell Bench Press 60kg 8,6,5
Dumbbell Incline Hammer Curls 16kg each 8,6,5
Cable Cross Overs 15kg each 10,7,5
2253 cals
Another great day with plenty of high quality foods and veg.
Having a rest day today.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
08-23-2016, 12:43 AM #71
Finally found a quality 24 hour gym I can get to before work.
Currently waking up at 4:30 to get there on time but at least I get to shower at home before going to work, loving being back in the zone.
Also looking to use Keto to drop 5 kgs in 5 weeks, we'll see how I go.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
08-24-2016, 02:29 AM #72
Training:
23rd August Light Weight/High Rep Pecs and Biceps Workout 90.0kg
Barbell Bench Press 70kg 8,6,5
Barbell Bicep Curl 35kg 6,5,5
Incline Barbell Bench Press 50kg 8,7,6
Hammer Curls 16kg each 7,6,5
Cable Cross Overs 23kg 8,6,6
Nutrition:
Breakfast
Bullet Proof Coffee
C C F P
126 0g 14g 0g
Lunch
Chicken Skewer, Salmon Fillet, Cucumber Salad with a boiled egg and Mayonnaise
C C F P
761 2 42 90
Dinner
Snack of Cashews 58g
Portuguese Baked Cod
C C F P
670 23 35 63
Total
C C F P
1557 25 91 153insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
-
08-25-2016, 01:51 AM #73
Training:
24th August Light Weight/High Rep Back and Triceps Workout 89.2kg
Wide Grip Pullups 6,5,5
Narrow Grip Tricep Dips 5,4,5
Machine Rows 59kg 8,7,6
Machine Tricep Extension 45kg 10 50kg 8,8
Barbell Shrug 60kg 10,10,10
Nutrition:
Breakfast
Bullet Proof Coffee
C C F P
252 0 29 0
Lunch
Roast Pork with veggies and a protein shake
C C F P
516 23 15 77
Dinner
Naked burritos with guacamole and cheddar
C C F P
862 7 63 63
Total
C C F P
1630 30 107 140insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
08-26-2016, 04:45 AM #74
Training:
25th August Light Weight/High Rep Delts and Abs Workout 88.6kgs
Barbell Press 45kg each 8,6,5
Knee Raise 7,7,7
Barbell Upright Row 30kg 8,8,8
Dumbbell Lateral Raise 10kg each 8,6,6
Front Raise 15kg 10,8,8
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
252---0-----29---0
Lunch
Naked burritos with guacamole and cheddar
C-----C-----F-----P
833---7-----61---61
Dinner
Cheesy Omelette with Streaky Bacon
C-----C-----F-----P
455---1-----37---31
Total
C-----C-----F-----P
1540--8----127---92insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
08-27-2016, 02:14 AM #75
So yesterday I completed a 24 hour fast and some morning cardio, a 4km jog. I don't count a bullet proof coffee as breaking the fast because a fat only meal doesn't spike insulin so doesn't technically break the fast from a fat burning perspective.
Training:
26th August 4.19km Jog 89.0kg
Nutrition:
Lunch
Bullet Proof Coffee
C-----C-----F-----P
252---0-----29---0
Dinner
58g of Cashew nuts
Keto (unbreaded) Chicken Parmigiana with roast vegetables
40g 90% Dark Choc and 30g Peanut Butter
C-----C-----F-----P
1272--42--88----82
Total
C-----C-----F-----P
1524-42---117---82
Protein has been a bit low the last couple of days but I don't mind that (for a couple of days) to ensure my body isn't undergoing gluconeogenesisinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
08-31-2016, 03:22 AM #76
-
-
09-01-2016, 01:15 AM #77
Nutrition 22/08 - 28/08
Overall very happy with my first week getting back into shape managed to average only 1800 cals for the week despite a huge refeed on Saturday. Macros also look excellent and considering the volume of carbs ingested on Saturday to only come out of the week at 11% of total calories consumed is awesome.
Training wise I'm very happy as well obviously I'm still building back my strength and cardio vascular endurance but things look great so far.
I'm also stoked with the 24 hour fasts I completed on Monday and Friday which I got through with flying colours.
From a weight loss point of view I dropped about a kilo over the week and have lost about 3cm from around my waist so things are looking very positive on all fronts at the moment.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-06-2016, 05:06 AM #78
Nutrition 29/08 - 04/09
So a bit off the rails this week, I went to the Jamaican Notting Hill Carnival on Monday and then started coming down with a cold on Friday.
At the carnival I had intended to only have a couple of beers and some fried chicken but 2 beers turned into 10 and things got a bit off the rails. Friday and Saturday I made the conscious decision to eat a bit more as I could feel myself coming down with a cold and wanted to give my body some fuel to fight it. Fortunately I had some vitamin c+zinc and echinacea at hand and ended up coming out of it unscathed.
Despite all the set backs I was still able to come in at only 2100 cals (per day average) for the week.
Training wise really happy with the 6 sessions only downside being I wasn't able to complete a 24 hour fast on Friday as (as stated previously) I could feel myself coming down with something.
Weight wise I lost another kilo in the course of the week so I'm happy with that too.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-08-2016, 03:44 AM #79
Training:
7th September Pecs and Biceps Workout 88.1kg
Barbell Bench Press 80kg each 6,4,3
Barbell Bicep Curl 40kg 5,4,4
Incline Barbell Bench Press 60kg 6,5,5*
Hammer Curls 16kg each 8,6,6
Dumbbell Pec Fly 14kg each 6,5,5
Nutrition:
Pre-Workout
Jack3d 1 scoop
AAKG 2g
Beta Alanine 2g
C-----C-----F-----P
73 3 0 14
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279 0 31 0
Lunch
Roast Pork with Cauliflower and Carrot
C-----C-----F-----P
508 11 26 58
Dinner
Cheesy Omelette with Streaky Bacon and a small avocado salad
C-----C-----F-----P
526 6 42 32
Total
C-----C-----F-----P
1386 20 99 104insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-09-2016, 12:44 AM #80
Training:
8th September Back and Triceps Workout 81.1kgs
Wide Grip Pullups 8,5,5
Narrow Grip Tricep Dips 7,6,6
Barbell Rows 60kg 10,8,7
Barbell Shrug 80kg 10,10,8
Machine Tricep Extension 64kg 10,8,7
Nutrition:
Pre-Workout
Jack3d 1 scoop
C-----C-----F-----P
60----3----0----11
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Bolognese (made with 18% fat beef mince), carrot spaghetti and 56g cheddar
C-----C-----F-----P
735----32----45----49
Dinner
Cheesy Omelette with 150g (leftover) Roast Beef and a side of broccoli
C-----C-----F-----P
483----5----28----58
Total
C-----C-----F-----P
1557--40---104--118insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
-
09-10-2016, 10:59 PM #81
Training:
9th September 4.06km Jog 87.4kgs
Burnt 395 calories
Pace 5:32 p/km
Bit of a weight win, 3.3kgs lost in 3 weeks
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Dinner
Bolognese (made with 18% fat beef mince), carrot spaghetti and 60g cheddar
C-----C-----F-----P
775--32----49----51
Dessert
60g 90% dark choc and 20g peanut butter
C-----C-----F-----P
483--20----43----12
Total
C-----C-----F-----P
1537-52----124--63insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-11-2016, 03:27 AM #82
Training:
10th September Delts and Abs Workout 86.6kgs
Barbell Press 50kg 6,5,4
Barbell Upright Row 40kg 6,6,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
Front Raise 20kg 6,5,5
Knee Raise 6,6,6
Dumbbell Lateral Raise 12kg each 6,6,5
Another huge weight loss win yesterday and I'm down 4.1kgs in 3 weeks, my body looks pretty **** because of the carb depletion but once I'm down to 81kg I'll crank up my calories and look to build back a bit of mass
Nutrition:
Cheat day/carb refeed or whatever you would like to call it
Pre-Workout
Jack3d 1 scoop
C-----C-----F-----P
60----3----0----11
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279 0 31 0
Lunch
Toasted seed bread with avo, goats cheese and fried eggs
C-----C-----F-----P
705---38----45----27
Dinner
Massive 3 course greek meze meal
C-----C-----F-----P
2483-206--116--72
Total
C-----C-----F-----P
3527-247--193--110insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-12-2016, 02:53 AM #83
Training:
Nutrition:
Pre-Workout
Jack3d 1 scoop
Beta Alanine 1g
AAKG 1g
C-----C-----F-----P
67----3----0----13
Intra-workout
2.5g Beta Alanine
2.5g AAKG
C----C----F----P
17----0----0----5
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----32----0
Lunch
Naked burrito with pork and guac (from tortilla)
C-----C-----F-----P
711----11----40----90
Dinner
Bolognese, cheddar and carrot spaghetti
C-----C-----F-----P
529----25----32----34
Total
C-----C-----F-----P
1603-39---104---142insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-13-2016, 03:39 AM #84
Training:
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Dinner
Bolognese (made with 18% fat beef mince), carrot spaghetti and 60g cheddar
C-----C-----F-----P
775--32----49----51
Dessert
60g 90% dark choc and 20g peanut butter
C-----C-----F-----P
483--20----43----12
Total
C-----C-----F-----P
1537-52----124--63insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
-
09-13-2016, 08:33 PM #85
-
09-14-2016, 12:38 AM #86
-
09-14-2016, 01:29 AM #87
Training:
Nutrition:
Had a networking cocktail event last night which lead to another day of gluttony which isn't ideal. Have birthday parties and all sorts of crap coming up over the weekend so proper keto and fat loss might be on hold for a few days. I'll still keep this log updated and will be just going super hard at the gym to try and compensate for the booze and crap I'll be eating even though you can't out train a bad diet
Pre-Workout
Jack3d 1 scoop
C-----C-----F-----P
60----3----0----11
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279 0 31 0
Lunch
Bolognese with cheddar and green beans
C-----C-----F-----P
741---27----48----50
Dinner
5 beers and cocktail food
C-----C-----F-----P
1366-95----38----23
Total
C-----C-----F-----P
2446-125--118---84insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-15-2016, 12:52 AM #88
Training:
Nutrition:
Pre-Workout
Jack3d 1 scoop
Beta Alanine 1g
AAKG 1g
C-----C-----F-----P
67----3----0----13
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----32----0
Lunch
Cheesey omlette and 4 rashers of streaky bacon
C-----C-----F-----P
542---2----44----36
Dinner
Bolognese, cheddar and broccoli
C-----C-----F-----P
614----20----40----42
Total
C-----C-----F-----P
1502-25---116---91insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
-
09-16-2016, 08:34 AM #89
Training:
Nutrition:
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----32----0
Lunch
Bolognese, cheddar and broccoli
C-----C-----F-----P
672---24---42---47
Dinner
Burger pizza (Meatza) with cheddar and chorizo
C-----C-----F-----P
658---6----49---47
Total
C-----C-----F-----P
1609--30--123--94insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-20-2016, 06:21 AM #90
As I said I had some dinners and birthday parties to go to over the weekend so nutritionally things got out of control. I'm not going to bother writing exactly what I ate but I'll put up a graph of my macros.
I'm back in ketosis as of today though.
Training
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
Similar Threads
-
NickelArse's IF LCHF log
By NickelArse in forum Workout JournalsReplies: 1113Last Post: 09-13-2022, 10:38 PM
Bookmarks