Need Help? Customer Support 1-866-236-8417
Reply
Page 1 of 7 1 2 3 ... LastLast
Results 1 to 30 of 201
  1. #1
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline

    NickelArse's IF LCHF Bulletproof Log

    I've already got a lifting log here but thought I'd post up a nutrition log as well because that's probably where my current passion lies. I use myfitnesspal to track macros and calories so I should be posting up daily updates similar to workingthedream

    I'm looking forward to sharing some of my recipes and philosophies on how to get the most out of ketosis.

    Here's a quick background anyway (it's about a months out of date so a few things have changed)

    Age: 30 (20/08/1984)
    Height: 181cm
    Weight: 81kg
    Bodyfat: ~13%
    Body type: Mesomorphic I guess but I have a very narrow waist considering the width of my shoulders and my legs used to be extraordinarily skinny. I've since been able to put a bit of bulk on my thighs but my calves are basically non-existent. So I guess Mesomorphic upper body and Ectomorphic legs.
    Qualifications: I've enrolled in Tafe SA's Certificate III in Fitness but don't start until January. I would plan to complete a Certificate IV one I've finished the III
    Sports: None
    Supps:
    Have tried pretty much everything under the sun but at the moment I'm taking
    • The One (original formula) pre workout
    • AAKG, Beta Alanine from Bulk Nutrients pre and intra workout
    • Creatine from Bulk Nutrients (14g per day)
    • WPC and WPI from proteindirect.com.au
    • Also consume a daily Bullet Proof Coffee that consists of 10g grass fed butter, 10g organic coconut oil and 10g cacao butter with a long black espresso. Not a true BP coffee but I love it nonetheless
    Diet: Currently following a Low Carb High Fat (LCHF) and Intermittent Fasting (IF) diet including daily Bullet Proof Coffee consumption (post workout, it's the best), I usually limit carbs to less than 50 grams a day but don't count calories any more and don't hesitate to have a cheat day.

    From May to September of this year I was able to lose 9 kilos with relative ease using the aforementioned strategies combined with regular (once or twice a week) 24 hour fasts with morning cardio sessions (both steady state and HIIT). If that doesn't make any sense I'll break it down for you.
    • Dinner on Tuesday at 8pm
    • Cardio session in the morning
    • Bullet Proof Coffee at 3pm (or a minimum of 2 hours prior to dinner). The great thing about a BP coffee when you're fat adapted is it allows your body to continue burning fat and prevents your body going catabolic. It keeps you in the fasted state (by not raising insulin) but prevents muscle loss
    • Dinner at 8pm on Wednesday breaking a 24 hour fast
    Not currently performing the 24 hour fasts as I'm looking to focus on strength gains. Won't hesitate to use them again if I want to drop my body fat though.

    Have had great success in the past with a leangains.com, If It Fits Your Macros (IIFYM) style IF diet with a 16/8 fast/feed. 2000 cals on rest days (high fat) 2300 on training days (high carb). About 500 cals deficient per day. Was able to lose 10kgs from January to June of 2013 and then a further 3kgs from June to July with a strict calorie controlled (2000 cals per day) ketogenic diet for a total weight loss of 13kgs (see pics below) Unfortunately I found the constant calorie counting too arduous and burnt myself out.


    Past: GF of 4.5 years broke up with me in October 2008 and I decided the first order of business was to get my physique back. To that point I'd intermittently played sport and done a few weights here and there but hadn't laced up my adidas trainers in anger for at least 3 years (only exercise was a small amount of water skiing) and was eating terribly. I would have been about 77kgs at that point but probably around the 25% body fat mark

    Short term goal: Strength gains without putting on too much size (don't want to "bulk") but some amount of hypertrophy is expected
    Long term goal: Keep doing whatever keeps me looking and feeling good in the easiest possible way. Then use my qualification to educate people on making good lifestyle decisions for the betterment of their long-term health.

    Strategy: Diet strategies already listed

    Training: 6 day split 6 days a week. This is effectively a 3 day split done in 2 different ways alternating either High Weight/Low Rep then Low Weight/High Rep which looks like this


    Heavy Weight/Low Rep Back and Triceps


    Light Weight/High Rep Legs and Delts


    Heavy Weight/Low Rep Chest and Biceps


    Light Weight/High Rep Back and Triceps


    Heavy Weight/Low Rep Legs and Delts


    Light Weight/High Rep Chest and Biceps


    As you can see, muscles that share minimal synergists are combined to allow maximum output on each muscle group. Structuring my workouts this way has proved very successful, allowing me to workout more often with more time for my body to recover from the intense ultra low volume sessions


    Current PB's:
    Bench: 100 x 2
    Squat: 110 x 8
    Deadlift: 140 x 5
    Press: 60 x 3
    Wide Grip Pull Ups Weighted 25kg x 6

    Narrow Grip Tricep Dips Weighted 25kg x 8

    Currently at my PBs on all fronts except Squat (110kg x 5) and Bench (95kg x 4) but will be expecting to push through those in the next month or so.

    Goals:
    Look good and feel better. Set myself up for a long healthy existence.

    Photos
    All taken while living in Spain in 2007







    Leangains Cut (prior to Keto Cut) June 2013 @ 80kgs



    After Keto Cut - July 2013 @ 77kgs


    Current Photos @ 81kgs



    As you can see from my signature I've also got a blog I'm running as well.
    Last edited by NickelArse; 11-18-2014 at 10:34 PM.
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  2. #2
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    19th November Light Weight/High Rep Pecs and Biceps Workout 81.7kg

    Barbell Bench Press 80kg 10,6,5
    Barbell Bicep Curl 35kg 10,6,5
    Incline Barbell Bench Press 60kg 10,6,5
    Hammer Dumbbell Curls 18kg each 10,5,4
    Cable Cross Overs 25kg 13,8,7

    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  3. #3
    Registered User workingthedream's Avatar
    Join Date: May 2014
    Location: Melbourne, Victoria, Australia
    Age: 31
    Posts: 371
    Rep Power: 88
    workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10)
    workingthedream is offline
    IN!! always good to see a fellow aussie.

    congrats on the progress looking good.

    Nice looking lifting log also. 90% lindt excellence on special for $3 at Coles? at 3g per row i couldnt resist either!

    question, do you upload your images to a site like imgur and then link a code to bb.com?

    wanted to do this initially, but seemed like a chore.
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
    Reply With Quote

  4. #4
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Originally Posted by workingthedream View Post
    IN!! always good to see a fellow aussie.

    congrats on the progress looking good.

    Nice looking lifting log also. 90% lindt excellence on special for $3 at Coles? at 3g per row i couldnt resist either!

    question, do you upload your images to a site like imgur and then link a code to bb.com?

    wanted to do this initially, but seemed like a chore.
    I use tapatalk to post on an aussie bb forum then just copy the post ([img] tags included) straight across using the bb.com app

    Either way you can setup a tapatalk profile then upload pics from your phone and it will create an [img] tagged image you can copy across, even if you don't post it anywhere else.
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  5. #5
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    20th November Heavy Weight/Low Rep Back and Triceps Workout 81.8kgs

    Weighted Wide Grip Pullups 30kg 5,3,3
    Weighted Narrow Grip Tricep Dips 30kg 7,5,5
    Dumbbell Row 50kg each 7,5,5
    Cable Tricep Pushdown 45kg 5,4,3
    Barbell Shrugs 100kg 8,8,6


    3400 cals all up with a carb refeed for good measure. I figured a big training session deserved a big feed to match
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  6. #6
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Been off the wagon for the last week as I've a crazy couple of weeks at work. Will be back on the straight and narrow soon
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  7. #7
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    26th November Heavy Weight/Low Rep Legs and Delts Workout 80.9kg

    Squats 120kg 3,2,3
    Barbell Press 60kg 3 55kg 5,4
    Mixed Grip Deadlift 150kg 3,3,3
    Dumbbell Lateral Raise 16kg each 9,6,5

    Can't believe after a week off and a wedding birthday combo over the weekend I didn't put on any weight.


    1934 calories
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  8. #8
    Registered User GG249's Avatar
    Join Date: Nov 2014
    Age: 25
    Posts: 99
    Rep Power: 85
    GG249 will become famous soon enough. (+50) GG249 will become famous soon enough. (+50) GG249 will become famous soon enough. (+50) GG249 will become famous soon enough. (+50) GG249 will become famous soon enough. (+50) GG249 will become famous soon enough. (+50) GG249 will become famous soon enough. (+50) GG249 will become famous soon enough. (+50) GG249 will become famous soon enough. (+50) GG249 will become famous soon enough. (+50) GG249 will become famous soon enough. (+50)
    GG249 is offline
    lol @ the 1st pic
    Reply With Quote

  9. #9
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Some HIIT swim sprints this morning and a long fast until this evening with a some keto scrambled eggs and bacon for dinner.
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  10. #10
    5/3/1 + KETO becomingflu's Avatar
    Join Date: Nov 2014
    Age: 35
    Posts: 209
    Rep Power: 102
    becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50)
    becomingflu is offline
    Looking great so far! I'll be following ya. I've just started higher fat/keto myself. I'm up in Bali.
    5/3/1 PRs: Deadlift: 90kg x 7 // Squat: 62.5kg x 7 // Bench: 42.5kg x 10 // Press: 32.5kg x 7 // Strict Pull-Ups: 4

    Oct 23: 156.6 lbs & 30% bf // Mar 2: 137.06lbs & ? bf

    keto journal: http://forum.bodybuilding.com/showthread.php?t=165315081
    Reply With Quote

  11. #11
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Originally Posted by becomingflu View Post
    Looking great so far! I'll be following ya. I've just started higher fat/keto myself. I'm up in Bali.
    Perfect place for plenty of coconut milk curries
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  12. #12
    5/3/1 + KETO becomingflu's Avatar
    Join Date: Nov 2014
    Age: 35
    Posts: 209
    Rep Power: 102
    becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50)
    becomingflu is offline
    Yeah I'm thinking a nice yellow curry chicken w/ rice will be a great carb up meal. What do you think?
    5/3/1 PRs: Deadlift: 90kg x 7 // Squat: 62.5kg x 7 // Bench: 42.5kg x 10 // Press: 32.5kg x 7 // Strict Pull-Ups: 4

    Oct 23: 156.6 lbs & 30% bf // Mar 2: 137.06lbs & ? bf

    keto journal: http://forum.bodybuilding.com/showthread.php?t=165315081
    Reply With Quote

  13. #13
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Dinner last night

    1500 cals of creamy scrambled eggs and bacon

    140g fat 60g protein
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  14. #14
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Originally Posted by becomingflu View Post
    Yeah I'm thinking a nice yellow curry chicken w/ rice will be a great carb up meal. What do you think?
    Sound good to me, you can also use grated cauliflower to make a rice substitute for days when you're not carb refeeding.

    Something like this

    http://www.primalpalate.com/paleo-re...liflower-rice/
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  15. #15
    Registered User workingthedream's Avatar
    Join Date: May 2014
    Location: Melbourne, Victoria, Australia
    Age: 31
    Posts: 371
    Rep Power: 88
    workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10) workingthedream is on a distinguished road. (+10)
    workingthedream is offline
    Originally Posted by NickelArse View Post
    Dinner last night

    1500 cals of creamy scrambled eggs and bacon

    140g fat 60g protein
    O.o

    ...that plate is hypnotic...
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
    Reply With Quote

  16. #16
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    4th December Light Weight/High Rep Pecs and Biceps Workout 81.4kg

    Barbell Bench Press 80kg 8,8,6
    Barbell Bicep Curl 35kg 8,8,5
    Incline Barbell Bench Press 60kg 8,8,7
    Hammer Dumbbell Curls 18kg each 8,8,4
    Cable Cross Overs 25kg 10,10,9

    2464 calories
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  17. #17
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Rest day
    2618 calories today
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  18. #18
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    PBs on Pullups and Dips this morning

    6th December Heavy Weight/Low Rep Back and Triceps Workout 82.1kgs

    Weighted Wide Grip Pullups 30kg 6,4,4 *Personal Best
    Weighted Narrow Grip Tricep Dips 30kg 8,6,5 *Personal Best
    Dumbbell Row 50kg each 8,6,5
    Cable Tricep Pushdown 45kg 5,4,3
    Barbell Shrugs 100kg 10,8,6

    Grip strength was a bit iffy on Shrugs but I'm not too worried about it.

    Carb refeed day today too
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  19. #19
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    3877 calories
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  20. #20
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Pre workout Bullet Proof Coffee today (normally have it post workout), worked well good session. About to try the paleo bun at Grilld

    7th December Light Weight/High Rep Legs and Delts Workout 80.7kg

    Barbell Squats 60kgs 10,10,8
    Barbell Press 40kg 10,10,7
    Barbell Deadlift 100kg 10,6,6
    Dumbbell Lateral Raise 12kg each 8,6,5
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  21. #21
    5/3/1 + KETO becomingflu's Avatar
    Join Date: Nov 2014
    Age: 35
    Posts: 209
    Rep Power: 102
    becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50)
    becomingflu is offline
    I've been rocking the bulletproof coffee lately as well. I drink it throughout the morning until my very late breakfast. Then I go to the gym 1-2 hrs later. Super yum!
    5/3/1 PRs: Deadlift: 90kg x 7 // Squat: 62.5kg x 7 // Bench: 42.5kg x 10 // Press: 32.5kg x 7 // Strict Pull-Ups: 4

    Oct 23: 156.6 lbs & 30% bf // Mar 2: 137.06lbs & ? bf

    keto journal: http://forum.bodybuilding.com/showthread.php?t=165315081
    Reply With Quote

  22. #22
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Originally Posted by becomingflu View Post
    I've been rocking the bulletproof coffee lately as well. I drink it throughout the morning until my very late breakfast. Then I go to the gym 1-2 hrs later. Super yum!
    Bullet Proof coffee (either with coconut oil or pure MCT Oil) is an excellent way to stay in ketosis even if you up your carbohydrate intake. The body can not metabolise MCT oil without ketones. Just having my post workout BP coffee now

    8th December Heavy Weight/Low Rep Pecs and Biceps Workout 82kg

    Barbell Bench Press 100kg 4,3,3
    Barbell Bicep Curl 50kg 3 45kg 4,4
    Incline Barbell Bench Press 80kg 3 75kg 4,4
    Seated Incline Hammer Dumbbell Curls 22kg each 6,3,3
    Cable Cross Overs 42kg 6,3,3

    2000 cals
    Last edited by NickelArse; 12-08-2014 at 02:26 AM.
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  23. #23
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Rest day
    2321 calories
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  24. #24
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    10th December Light Weight/High Rep Back and Triceps Workout 80.9kgs

    Wide Grip Pullups 12,12,8
    Narrow Grip Tricep Dips 13,13,10
    Mixed Grip Cable Row 75kg 10,10,8
    Dumbbell One Arm Triceps Extension 12kg each 8,8,6
    Barbell Shrug 80kg 10,10,10
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  25. #25
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Been doing some super long hours at work so took a week off and now I'm easing my way back into it.

    19th December Light Weight/High Rep Legs and Delts Workout 82.4kg


    Barbell Squats 60kgs 10,10,8
    Barbell Press 40kg 10,10,7
    Barbell Deadlift 100kg 5,5,5
    Dumbbell Lateral Raise 12kg each 8,6,5
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  26. #26
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Works been crazy and had a death in the family so training's taken a back seat. I think it's best if I lay off the heavy weights for a while until life's a bit more settled.

    21st December Light Weight/High Rep Pecs and Biceps Workout 82kg

    Barbell Bench Press 80kg 8,8,6
    Barbell Bicep Curl 35kg 8,6,5
    Incline Barbell Bench Press 60kg 8,8,4
    Hammer Dumbbell Curls 18kg each 8,7,4

    31st December Light Weight/High Rep Back and Triceps Workout 83.4kgs

    Wide Grip Pullups 12,8,6
    Narrow Grip Tricep Dips 12,10,9
    Mixed Grip Cable Row 75kg 10,6,6
    Cable Tricep Pushdown 30kg 10,10,8
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  27. #27
    5/3/1 + KETO becomingflu's Avatar
    Join Date: Nov 2014
    Age: 35
    Posts: 209
    Rep Power: 102
    becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50) becomingflu will become famous soon enough. (+50)
    becomingflu is offline
    Hey I'm really sorry to hear about your loss.

    I hear you on taking it easy. Whatever keeps you consistent, right?

    However, there is also this:

    "It's amazing how putting weight on your back can lift the world off your shoulders"

    Aren't there positive neurological/hormonal responses to lifting over a certain % of your max? I should look that up.

    Anyways, good luck to you and keep truckin'
    5/3/1 PRs: Deadlift: 90kg x 7 // Squat: 62.5kg x 7 // Bench: 42.5kg x 10 // Press: 32.5kg x 7 // Strict Pull-Ups: 4

    Oct 23: 156.6 lbs & 30% bf // Mar 2: 137.06lbs & ? bf

    keto journal: http://forum.bodybuilding.com/showthread.php?t=165315081
    Reply With Quote

  28. #28
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Originally Posted by becomingflu View Post
    Hey I'm really sorry to hear about your loss.

    I hear you on taking it easy. Whatever keeps you consistent, right?

    However, there is also this:

    "It's amazing how putting weight on your back can lift the world off your shoulders"

    Aren't there positive neurological/hormonal responses to lifting over a certain % of your max? I should look that up.

    Anyways, good luck to you and keep truckin'
    Thanks mate

    In other news I'm getting back into the gym which is good. I'm back to my unfit weight which is ~90kgs. I'm leaving for London in a month so I'm going to spend my last 4 weeks here training the house down to try and drop some fat before I leave.
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  29. #29
    Registered User djcyph's Avatar
    Join Date: Jun 2007
    Age: 32
    Posts: 130
    Rep Power: 127
    djcyph has no reputation, good or bad yet. (0) djcyph has no reputation, good or bad yet. (0) djcyph has no reputation, good or bad yet. (0) djcyph has no reputation, good or bad yet. (0) djcyph has no reputation, good or bad yet. (0) djcyph has no reputation, good or bad yet. (0) djcyph has no reputation, good or bad yet. (0) djcyph has no reputation, good or bad yet. (0) djcyph has no reputation, good or bad yet. (0) djcyph has no reputation, good or bad yet. (0) djcyph has no reputation, good or bad yet. (0)
    djcyph is offline
    great stuff dude! do you mind posting some more of your meals/food choices?

    thanks!
    Reply With Quote

  30. #30
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Originally Posted by djcyph View Post
    great stuff dude! do you mind posting some more of your meals/food choices?

    thanks!
    I'll go into more detail when I can find some of my recipes but a lot of my keto intake revolves around

    >Thai style coconut milk curries with veg (no rice obviously)
    >Pasta sauces with roast or steamed veg instead of pasta
    >I have an awesome chicken shop across the road, so roast chicken is often on the menu
    >I love cooking my burger pizza (a pepperoni pizza with a spiced beef patty replacing the pizza base)
    >Omelettes and scrambled eggs with cheese and cream
    >Naked burritos with guacamole and sour cream
    >Dark chocolate for dessert
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

Similar Threads

  1. NickelArse's IF LCHF log
    By NickelArse in forum Workout Journals
    Replies: 375
    Last Post: 05-29-2017, 11:10 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts