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  1. #91
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
    Rep Power: 6071
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    20th September Light Weight/High Rep Pecs and Biceps Workout 86.6kg

    Barbell Bench Press 75kg 8 70kg 8,7
    Barbell Bicep Curl 30kg 10,8,7
    Incline Dumbbell Bench Press 26kg each 8,7,6
    Hammer Curls 16kg each 9,7,6
    Dumbbell Pec Fly 12kg each 10,9,7
    Nutrition:

    Pre-Workout

    Beta Alanine 3.5g
    AAKG 3.5g

    C-----C-----F-----P
    23----0-----0-----6


    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279----0----32----0

    Lunch

    Lamb Stew with 50g of potato and broc****

    C-----C-----F-----P
    375--15----13----45




    Dinner

    Burger Pizza, 160g mince, 30g cheddar, 35g chorizo

    C-----C-----F-----P
    658---6----49----47


    Total

    C-----C-----F-----P
    1335-21----93----98
    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
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  2. #92
    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
    Training:
    Originally Posted by NickelArse View Post
    21st September 3.42km Jog 86.6kg

    Total time: 23:22
    Burnt 341 calories
    Pace 6:50 p/km

    Rubbish run, I think I'm going to swap out my steady state cardio for more HIIT. High intensity steady state cardio and low carb dieting just doesn't agree with me, I'm not bothered though, at the moment it's all about trying to lose body fat not trying to run PBs.
    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

    Thai Red Chicken Curry with Asian Veg

    C-----C-----F-----P
    391--11----21----38


    Dessert

    40g 90% dark choc and 35g peanut butter

    C-----C-----F-----P
    465--15----41----14


    Total

    C-----C-----F-----P
    1135-26----93----52
    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. #93
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    22nd September Heavy Weight/Low Rep Back and Triceps Workout 86.6kg

    Wide Grip Weighted Pullups +10kg 6,5,4
    Weighted Narrow Grip Tricep Dips +10kg 7,6,5
    Barbell Rows 85kg 5,4,3
    Mixed Grip Barbell Shrug 100kg 10,10,10
    EZ Bar Skull Crushers 32.5kg 5,3 27.5kg 7

    Great workout, felt awesome. Love my heavy back sessions with weighted pull ups
    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----32----0

    Lunch

    Thai Red Chicken Curry with Asian Veg

    C-----C-----F-----P
    717---20---38---70




    Dinner

    Omelette with bacon

    C-----C-----F-----P
    467---1----34----37


    Total

    C-----C-----F-----P
    1523-24---103---118
    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
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  4. #94
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    NickelArse is offline
    So major weight loss plateau this week but I'm quite confident I'm still losing some fat as my clothes seem looser than they were last week. Musculature also seems to have improved

    Decided to up my calories to about 2000 a day, with less visceral and subcutaneous fat to use as fuel I need to be adding more calories if I want to continue my fat loss.

    I'm going to stick with strict Keto but 1500 is too low to continuously eat for someone of my size and activity levels. It was fine when I had a heap of belly fat to lose but now that has getting smaller there's less fuel to burn and I'll risk overtraining and underfeeding if I stay too low for too long.

    A conservative estimate is that your body can use 14.3 calories per kilo of body fat in an underfed state, which for me meant about 300 calories per day when I re-started training in August. That number would be closer to 200 now.

    Happy I'm still getting stronger but I'm probably close to overtraining if I keep up this volume. I really should focus on losing weight first, then putting strength back on once I've hit my desired BF%
    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
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  5. #95
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
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    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
    Training:

    Originally Posted by NickelArse View Post
    23rd September Light Weight/High Rep Legs and Delts Workout 86.2kg

    Barbell Squats 60kg 5,6,7
    Seated Barbell Press 45kg 8,6,5
    Double Overhand Grip Deadlift 100kg 6,6,6
    Dumbbell Lateral Raise 12kg each 8,7,6
    Front Plate Raise 20kg 7,6,6

    Pretty good for my first legs session in 4 months
    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----32----0

    Lunch

    Naked Burrito with Guacamole

    C-----C-----F-----P
    711--11----40----90

    Dinner

    Thai Red Chicken Curry with Asian Veg

    C-----C-----F-----P
    522--14----28----51

    Total

    C-----C-----F-----P
    1572-28----99----152


    Training:

    24th September Pump Class 86.2kgs

    Duration: 53 minutes
    Avg Heart Rate: 143
    Calories Burnt: 664

    Didn't enjoy this class as much as the previous one, instructor did a lot of static holds and stuff during exercises which isn't really why I'm there, just want to belt out as many reps as possible.

    Legs were pretty sore from my legs session the day before which didn't help.

    Overall I just enjoyed the style of the class by the other instructor.
    Nutrition:

    Pre-Workout

    Beta Alanine 3.5g
    AAKG 3.5g

    C-----C-----F-----P
    23----0-----0-----6


    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    261----0----30----0

    Lunch

    Cheesey Omlette and Bacon

    C-----C-----F-----P
    572---1----43----43

    Dinner

    Massive cheese platter, 58g of cashews, a few crackers, carrot sticks and 1 glass of red wine

    C-----C-----F-----P
    1487-49----92----73



    Total

    C-----C-----F-----P
    2343-50----165----122

    Training:

    25th September Heavy Weight/Low Rep Pecs and Biceps Workout 86.2kg

    Barbell Bench Press 95kg 3,3 90kg 3
    EZ Bar Bicep Curl 42.5kg 5,3,3
    Incline Barbell Bench Press 60kg 6,6,5
    Hammer Curls 20kg each 5,5,4
    Dumbbell Pec Fly 16kg each 5,5,5
    Nutrition:

    Pre-Workout

    Jack3d 1 scoop (I realised today I'd been allocating 2 scoops of PWO in MFP when I was only taking 1 scoop so calories will be halved from now on)
    Beta Alanine 2g
    AAKG 2g

    C-----C-----F-----P
    43----2----0----9

    Intra-workout

    2g Beta Alanine
    2g AAKG

    C----C----F----P
    13---0----0----3



    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    261----0----30----0

    Lunch

    Poached Eggs, Smoked Salmon and Smashed Avocado on a crumpet

    Had lunch in a cafe

    C-----C-----F-----P
    853----40----60----34

    Dinner

    Left over cheese platter (no bread for me this time) and roast beef with roast carrot and pumpkin

    C-----C-----F-----P
    1039--19----64----97


    Total

    C-----C-----F-----P
    1948----61----124----143
    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. #96
    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
    Training:
    Originally Posted by NickelArse View Post
    26th September Light Weight/High Rep Back and Triceps Workout 86.2kg

    Wide Grip Pullups 10,6,5
    Narrow Grip Tricep Dips 12,8,8
    Double Overhand Grip Barbell Rows 60kg 10,10,10
    Double Overhand Grip Barbell Shrug 90kg 10,10,8 (grip gave out)
    EZ Bar Skull Crushers 27.5kg 10,7,6

    Really happy with my 2 weights sessions on Sunday and Monday, my next session is meant to be heavy legs so I might take a rest day tomorrow to get ready for it and smash it out of the park on Wednesday.
    Nutrition:

    Pre-Workout

    myprotein beta alanine 3.5g
    myprotein aakg 3.5g

    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

    Thai Red Chicken Curry with Asian Veg

    C-----C-----F-----P
    815--22----43----79

    Dinner

    Roast Beef and Pumpkin

    C-----C-----F-----P
    447----6----18----64

    Dessert

    Lindt 90% 60g and 37g of chunky peanut butter

    C-----C-----F-----P
    595--21----53----16

    Total

    C-----C-----F-----P
    2159-49----145--165
    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. #97
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
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    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
    Training:

    27/09 Rest day but weighed in at 85.4kg so that's a win

    Nutrition:

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279----0----31----0

    Lunch

    Mexican Chilli Beef with Cheddar Cucumber and Tomato Salad

    C-----C-----F-----P
    842--11----61----60

    Dinner

    Cheesey Omelette with Bacon

    C-----C-----F-----P
    465----1----34----36

    Total

    C-----C-----F-----P
    1586-12----126--96
    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. #98
    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
    Training:
    Originally Posted by NickelArse View Post
    28th September Heavy Weight/Low Rep Legs and Delts Workout 85.4kg

    Barbell Squats 60kg 3 80kg 3 90kg 4,3,3
    Seated Barbell Press 60kg 1 55kg 3 50kg 4,3
    Mixed Grip Deadlift 100kg 2 120kg 5,5,4
    Dumbbell Lateral Raise 16kg each 6,5,4
    Front Plate Raise 20kg 7,6,6

    Down to 85.4kg which is pretty good going, overall workout was great except I over estimated my shoulder strength on the Barbell Press and had to drop the bar on to my lap, no damage done except to my ego
    Nutrition:

    Pre-Workout

    Jack3d 2 scoop

    C-----C-----F-----P
    60----3----0----11

    Intra-workout

    2g Beta Alanine
    2g AAKG

    C----C----F----P
    13---0----0----3

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279----0----31----0

    Lunch

    Mexican Chilli Beef with Cheddar Cucumber and Tomato Salad

    C-----C-----F-----P
    867--15----61----62

    Dinner

    250g of Saganaki (that's fried Halloumi for the unaware) and 58g of Cashews

    C-----C-----F-----P
    1140-16----90----66

    Total

    C-----C-----F-----P
    2354-34----182--141
    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
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  9. #99
    Darth Beer icetrauma's Avatar
    Join Date: Mar 2006
    Posts: 12,592
    Rep Power: 43383
    icetrauma has much to be proud of. One of the best! (+20000) icetrauma has much to be proud of. One of the best! (+20000) icetrauma has much to be proud of. One of the best! (+20000) icetrauma has much to be proud of. One of the best! (+20000) icetrauma has much to be proud of. One of the best! (+20000) icetrauma has much to be proud of. One of the best! (+20000) icetrauma has much to be proud of. One of the best! (+20000) icetrauma has much to be proud of. One of the best! (+20000) icetrauma has much to be proud of. One of the best! (+20000) icetrauma has much to be proud of. One of the best! (+20000) icetrauma has much to be proud of. One of the best! (+20000)
    icetrauma is offline
    Nice log m8.
    Official Supp. Misc Beer Crew
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  10. #100
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
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    NickelArse is offline
    Originally Posted by icetrauma View Post
    Nice log m8.
    cheers man, unfortunately (or fortunately depending on which way you look at it ) my keto log days are numbered

    I'm rapidly approaching a respectable bodyfat% which means I'm going to switch over to a clean bulk with some post workout carbs. Still going to be eating LCHF for the remainder of my meals by it will be sayonara ketosis

    I'll definitely be back though when I want to do a serious cut again, keto is king on the cut.
    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
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  11. #101
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
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    NickelArse is offline
    Training:

    Originally Posted by NickelArse View Post
    29th September Light Weight/High Rep Pecs and Biceps Workout 84.7kg

    Barbell Bench Press 75kg 10,8,6
    Barbell Bicep Curl 35kg 8 30kg 9,7
    Incline Dumbbell Bench Press 26kg each 8,8,6
    Hammer Curls 16kg each 9,7,4
    Dumbbell Pec Fly 12kg each 16,8,6

    Awesome workout, it got off to a good start when I weighed myself in another 700 grams lighter then I really smashed this high rep workout and got a massive pump even though my muscles are pretty flat from some seriously low carb days of late. Took some progress shots that I'll upload later.

    Went to absolute failure on the final set of the hammer curls as I was expecting to be able to get to 6 reps, not worried by it or anything just put it down to low calorie low carb

    Also loved my Pec Fly sets, get such an amazing pump from those high reps, might bump up the weight a little bit next time around but we'll see how I feel
    Nutrition:

    Pre-Workout

    myprotein beta alanine 3.5g
    myprotein aakg 3.5g

    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

    Cheesey Omelette and Bacon with Broc****

    C-----C-----F-----P
    469---5----33----37


    Dinner

    Meatza (pizza style topping with a burger patty instead of pizza base, pic below) and a side of broc****

    C-----C-----F-----P
    681--10----49----49



    Dessert

    Lindt 90% 40g and 26g of chunky peanut butter and 58g of cashews

    C-----C-----F-----P
    764--28----64----22


    Total

    C-----C-----F-----P
    2216-43----177--114
    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. #102
    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
    Training:

    Originally Posted by NickelArse View Post
    30th September Heavy Weight/Low Rep Back and Triceps Workout 85.7kg

    Wide Grip Weighted Pullups +10kg 7,5,4
    Weighted Narrow Grip Tricep Dips +10kg 7,6,5
    Barbell Rows 85kg 6,4,3
    Mixed Grip Barbell Shrug 110kg 10,8,8
    EZ Bar Skull Crushers 32.5kg 5,4,3
    Nutrition:

    Pre-Workout

    myprotein beta alanine 3.5g
    myprotein aakg 3.5g

    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

    Mexican Style Chilli Beef with Cheddar and Salsa

    C-----C-----F-----P
    923----13----66----68

    Dinner (cheat meal)

    Hot and Spicy Pizza with Cheesey Garlic Bread



    C-----C-----F-----P
    2405-200--134---82

    Total

    C-----C-----F-----P
    3630-213--232--156
    aussie living in london

    insta - @thefitpublican

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

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  13. #103
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,459
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    Training:
    Originally Posted by NickelArse View Post
    1st October Light Weight/High Rep Legs and Delts Workout 86.3kg

    Barbell Squats 70kg 8,7,6
    Standing Barbell Press 45kg 10,7,6
    Double Overhand Grip Deadlift 100kg 8,6,6
    Dumbbell Lateral Raise 12kg each 10,7,6
    Barbell Lunge 20kg 5,5,5

    Good session, little bit of weight gain from last nights pizza but obviously that's expected.

    Nutrition:

    Pre-Workout

    myprotein beta alanine 3.5g
    myprotein aakg 3.5g

    C-----C-----F-----P
    23----0-----0----6

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    259----0----30----0

    Lunch

    Cheesey Omelette and Bacon

    C-----C-----F-----P
    410----1---29----34

    Dinner

    Italian Meatballs in tomato sauce with parmesan cheese and zoodles plus 3 beers (oops)

    C-----C-----F-----P
    1509-44----52----88

    Total

    C-----C-----F-----P
    2228-45----114--128
    aussie living in london

    insta - @thefitpublican

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

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  14. #104
    keto enthusiast NickelArse's Avatar
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    Got a super busy 3 weeks at work so might not be logging as much as normal. Should still be hitting the gym hard though
    aussie living in london

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  15. #105
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
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    Training:
    Originally Posted by NickelArse View Post
    2nd October Heavy Weight/Low Rep Pecs and Biceps Workout 85.9kg

    Barbell Bench Press 95kg 3,3 90kg 3
    EZ Bar Bicep Curl 42.5kg 5,3,3
    Incline Barbell Bench Press 70kg 4,3 65kg 3
    Hammer Curls 20kg each 6,5,4
    Dumbbell Pec Fly 16kg each 5,5,5

    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

    C-----C-----F-----P
    60----3----0----11

    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

    Cheesey omelette with bacon, zoodles and goats cheese

    C-----C-----F-----P
    520----3----37----39



    Dinner

    1 pint of beer and buffalo wings

    C-----C-----F-----P
    662--50----21----31

    Dessert

    WPC shake in 200ml unsweetened almond milk and 40g 85% dark choc with peanut butter

    C-----C-----F-----P
    577----13----39----42

    Total

    C-----C-----F-----P
    2129-69---130---129
    aussie living in london

    insta - @thefitpublican

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

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  16. #106
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    Training:

    Originally Posted by NickelArse View Post
    3rd October Light Weight/High Rep Back and Triceps Workout 86.3kg

    Wide Grip Pullups 11,6,5
    Narrow Grip Tricep Dips 12,8,8
    Double Overhand Grip Barbell Rows 65kg 10,8,8
    Double Overhand Grip Barbell Shrug 100kg 8,6,6
    EZ Bar Skull Crushers 27.5kg 10,7,6

    With my fat loss stalling, I'm going to do a bit of a deloading week, one day on one day off.

    My legs are still crippled from yesterday's high rep squats, deads and lunges so it couldn't come at a better time. I jsut need to make sure I'm pretty strict with carbs and calories on my rest days
    Nutrition:

    Pre-Workout

    myprotein beta alanine 3.5g
    myprotein aakg 3.5g

    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

    Salmon Steak, Chicken Skewer and 150g of cauliflower

    C-----C-----F-----P
    437---6----20----67

    Dinner

    Meatza (pizza style topping with a burger patty instead of pizza base, pic below) and a side of zucchini

    C-----C-----F-----P
    727----7----52----51

    Dessert

    Lindt 85% 60g and 30g of chunky peanut butter and WPC with almond milk

    C-----C-----F-----P
    683---16---49----45

    Total

    C-----C-----F-----P
    2149-29----152---169
    aussie living in london

    insta - @thefitpublican

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

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  17. #107
    Registered User hedrickbl's Avatar
    Join Date: May 2011
    Location: Powell, Wyoming, United States
    Age: 39
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    Hey man, you seem to have this figured out. I decided to take your advice and drop the protein a bit, cut cals again and drop carbs to below 25. Just hoping to see if you have any more tips in getting the fat loss started again.

    Thanks and keep killing it!
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  18. #108
    keto enthusiast NickelArse's Avatar
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    Originally Posted by hedrickbl View Post
    Hey man, you seem to have this figured out. I decided to take your advice and drop the protein a bit, cut cals again and drop carbs to below 25. Just hoping to see if you have any more tips in getting the fat loss started again.

    Thanks and keep killing it!
    Cheers man

    The best piece of advice I can give is to smash a fat only meal as your first meal of the day. I find this not only get ketones pumping through your body but it keeps my appetite in check and prevents me from wanting to over eat during the day. Pretty sure you've said elsewhere you have mct oil and coffee so that would be sweet.

    I wouldn't worry too much about carbs being 25 or 50 as either amount isn't going to affect ketosis. Protein can be a bit of a concern so it's good you're bringing that down a bit. Just put a mountain of butter or coconut oil on some veggies if you need a fat only meal to boost calories.

    If you are trying to lose weight just remember to get plenty of sleep and don't go too hard on the exercise or your cortisol levels will be too high to allow for fat burning.
    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

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  19. #109
    keto enthusiast NickelArse's Avatar
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    Training:

    04/10 Rest day

    Nutrition:

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279----0----31----0

    Lunch

    Cheesey omelette with bacon and Tomato Salad

    C-----C-----F-----P
    398----4----27----32

    Dinner

    Cashews, Lamb Chops, Greek Salad and Tzatziki

    C-----C-----F-----P
    1286----20----103----65

    Dessert

    Was my housemates brothers birthday (he passed away 2 months ago) and he loved bubble tea so she bought bubble tea for us all to have for his birthday.

    C-----C-----F-----P
    100----20----2----1

    Total

    C-----C-----F-----P
    2063--44--163---98
    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

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  20. #110
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
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    Training:
    Originally Posted by NickelArse View Post
    5th October Heavy Weight/Low Rep Legs and Delts Workout 85.9kg

    Barbell Squats 100kg 3,3,3
    Seated Barbell Press 55kg 4,3,3
    Mixed Grip Deadlift 130kg 4,4,3
    Dumbbell Lateral Raise 16kg each 7,5,4
    Front Raise 24kg 5,3,3

    Weight loss stalling, probably due to the carbs consumed over the last few days. Due to a variety of reasons haven't been able to be proper strict on the diet.

    Strength increasing though so I'm happy with that

    Gonna go for some morning cardio and a 24 hour fast tomorrow.
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

    C-----C-----F-----P
    60----3----0----11

    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

    Cheesey omelette with bacon

    C-----C-----F-----P
    415----1----30----33


    Dinner

    Naked Burritos with Cheddar, Salsa and Guacamole

    C-----C-----F-----P
    1274-17----100--72

    Total

    C-----C-----F-----P
    2051-21---161---122
    aussie living in london

    insta - @thefitpublican

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

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  21. #111
    Registered User hedrickbl's Avatar
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    Originally Posted by NickelArse View Post
    Cheers man

    The best piece of advice I can give is to smash a fat only meal as your first meal of the day. I find this not only get ketones pumping through your body but it keeps my appetite in check and prevents me from wanting to over eat during the day. Pretty sure you've said elsewhere you have mct oil and coffee so that would be sweet.


    I wouldn't worry too much about carbs being 25 or 50 as either amount isn't going to affect ketosis. Protein can be a bit of a concern so it's good you're bringing that down a bit. Just put a mountain of butter or coconut oil on some veggies if you need a fat only meal to boost calories.

    If you are trying to lose weight just remember to get plenty of sleep and don't go too hard on the exercise or your cortisol levels will be too high to allow for fat burning.

    Thanks bro,
    I appreciate the advice!
    Reply With Quote

  22. #112
    keto enthusiast NickelArse's Avatar
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    Training:

    06/10 Rest day

    Nutrition:

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    269----0----31----0

    Lunch

    58g Cashews

    C-----C-----F-----P
    357----14----28----11

    Dinner

    Naked Burritos with Cheddar, Salsa and Guacamole

    C-----C-----F-----P
    1100-16----86----58


    Dessert

    35g WPC and 200ml Almond Milk

    C-----C-----F-----P
    172----3----5----30

    Total

    C-----C-----F-----P
    1898-33----150--99
    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

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  23. #113
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    Training:
    Originally Posted by NickelArse View Post
    7th October Cardio Workout 84.4kg

    Total time: 28:46
    Calories Burnt: 436


    Run
    Distance: 2km
    Incline: 1.5
    Time: 11:00 minutes
    Pace: 5:30 p/km

    Row
    Distance: 1.5km
    Resistance: 5/10

    Had intended to do the rowing as a tabata HIIT session but my tabata timer on my phone kept ****ing up, so just did 1500m instead.

    Now completing a 24 hour fast until dinner.

    Look at that weight loss too, amazing what decreased training frequency can achieve
    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

    Dark Chocolate, Peanut Butter, WPC, Almond Milk, 150g of Smoked Salmon and 20g of ham

    C-----C-----F-----P
    1029-17---68----85

    Total

    C-----C-----F-----P
    1308-17---99----85

    Kinda weird day, did my 24 hour fast no problems but had to run to a networking event and didn't have time to cook a proper fast breaking meal. Just smashed some dark choc and WPC then had a bit of smoked salmon and ham from the canapes offered at the event.

    Happy with how the macros worked out so no dramas I guess, probably not ideal to eat such a limited number of calories but meh.

    Hit the scales at my lightest yet too, 84.4kg (185.7 lbs) so that's a win, getting some nice muscle definition in my arms too. So they should look awesome when I bump up my carb intake and fill them out a bit
    aussie living in london

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  24. #114
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
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    Training:
    Originally Posted by NickelArse View Post
    8th October Light Weight/High Rep Pecs and Biceps Workout 84.7kg

    Barbell Bench Press 80kg 10,7,6
    Barbell Bicep Curl 35kg 9,7,6
    Incline (28 degrees) Barbell Bench Press 60kg 10,9,7
    Hammer Curls 16kg each 10,7,6
    Dumbbell Pec Fly 14kg each 10,6,5

    Experimented with lower gradient on incline bench press, definitely gave me more strength but didn't work the upper pecs as well IMO, gonna do 1 week at 28 and 1 week at 38 to get the best of both worlds.

    Weight loss still kinda stalling but gonna stick to the increased rest days and increased cardio/fast days and I reckon I'll be golden.
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

    C-----C-----F-----P
    60----3----0----11

    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

    Cheesey omelette with bacon

    C-----C-----F-----P
    374---1----27----31

    Dinner

    Cheat meal
    5 Pints of Beer
    Huge Bowl of Fries
    Cheese and Bacon Burger
    Half a Roast Pork Roll
    50g of milk chocolate

    C-----C-----F-----P
    3583-306--132--101

    Total

    C-----C-----F-----P
    4283-307--194--138

    Despite my cheat meal indulgence last night still weighed in at 84.7kg this morning, pretty happy with that.
    aussie living in london

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  25. #115
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
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    Training:
    Originally Posted by NickelArse View Post
    9th October Heavy Weight/Low Rep Back and Triceps Workout 84.7kg

    Wide Grip Weighted Pullups +20kg 4,4,3
    Weighted Narrow Grip Tricep Dips +20kg 5,5,4
    Mixed Grip Barbell Rows 100kg 3,3,3
    Mixed Grip Barbell Shrug 120kg 8,6,6
    EZ Bar Skull Crushers 35kg 4,3 32.5kg 5

    Nice workout, getting some nice strength returning

    Had a pretty big cheat meal last night so was kinda surprised to weigh in same as yesterday but happy days none the less. I definitely feel my workouts are more productive taking one day on one day off (even when there's a cardio day inbetween)
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

    C-----C-----F-----P
    60----3----0----11

    Intra-workout

    3.5g Beta Alanine
    3.5g AAKG

    C----C----F----P
    23----0----0----6

    Breakfast

    Titanium Tea and 3 Fish Oil Caps

    20g Butter
    20g Coconut Oil

    C-----C-----F-----P
    339----0----39----0



    Lunch

    Smoked Salmon, Smashed Avocade and Poached Eggs

    C-----C-----F-----P
    592----40----30----34

    Dinner

    Homemade Roast Chicken and vegetables

    C-----C-----F-----P
    1060----27----63----99

    Total

    C-----C-----F-----P
    2074-70----132--150
    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. #116
    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
    Training:
    Originally Posted by NickelArse View Post
    10th October Cardio Workout 85.6kg

    Total time: 30:05
    Calories Burnt: 410

    Run
    Distance: 2km
    Incline: 1.5
    Time: 10:15 minutes
    Pace: 5:00 p/km for first km 5:30 p/km for 2nd km

    5:00 is just too quick and not actually enjoyable, 5:15 or 5:30 is better

    Tabata Row (8 bouts)
    Distance: 834 metres
    Resistance: 10/10

    Going to work on increasing my distance over the 8 tabata bouts at maximum intensity.

    Now completing a 24 hour fast until dinner.
    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
    321----0----37----0

    Dinner

    250g Pan Fried Halloumi
    300g Mexican Style Chilli Beef
    100g Cheddar
    1 Whole Avocado (made into Guacamole)

    C-----C-----F-----P
    2010-15----160--120

    Total

    C-----C-----F-----P
    2331-15----197--120

    Amazing dinner, not sure I've ever eaten that much fat/protein in one sitting before. Damn it was so delicious.

    However I've decided that on Friday I'm going to start carb cycling on lifting days (still keto on rest days and cardio days) so I will be putting this log on hold until my next cut starts
    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. #117
    Cookie Connoisseur danfleysher's Avatar
    Join Date: Sep 2014
    Posts: 1,152
    Rep Power: 1752
    danfleysher is just really nice. (+1000) danfleysher is just really nice. (+1000) danfleysher is just really nice. (+1000) danfleysher is just really nice. (+1000) danfleysher is just really nice. (+1000) danfleysher is just really nice. (+1000) danfleysher is just really nice. (+1000) danfleysher is just really nice. (+1000) danfleysher is just really nice. (+1000) danfleysher is just really nice. (+1000) danfleysher is just really nice. (+1000)
    danfleysher is offline
    How much weight did you lose and how long did it take you?
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
    Reply With Quote

  28. #118
    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 danfleysher View Post
    How much weight did you lose and how long did it take you?
    In total lost 6kg (13.2lbs) in 6 weeks, weight loss has stagnated though so I'm going maintenance cals for a while and go HAM for strength gains.

    I had planned to lose a further 2 kg but I'm happy with my appearance and shape now so I'm not going to bother going any lower.
    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. #119
    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
    Training:
    Originally Posted by NickelArse View Post
    11th October Light Weight/High Rep Legs and Delts Workout 85.6kg

    Barbell Squats 80kg 8,7,6
    Standing Barbell Press 50kg 8 45kg 8,7
    Double Overhand Grip Deadlift 100kg 10,8,7
    Dumbbell Lateral Raise 14kg each 7,6 12kg 7
    Barbell Lunge 20kg 7,5,5

    Nice workout, feeling trim, fit and strong. Gonna switch to maintenance calories + carb cycling on Friday I think.
    Nutrition:

    Pre-Workout

    myprotein beta alanine 3.5g
    myprotein aakg 3.5g

    C-----C-----F-----P
    23----0-----0----6

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    363----0----42----0

    Lunch

    Naked Burrito

    C-----C-----F-----P
    463---11---30----44

    Dinner

    Meatza (pizza style topping with a burger patty instead of pizza base) and a side of guacamole

    also 58g of cashews

    C-----C-----F-----P
    1577-40----127--74

    Total

    C-----C-----F-----P
    2426-51----199--124

    So ended up bringing forward my new eating plan to today. So this will be my last post in this thread for a while.

    Still going to create a nutrition log though, once I've done that I'll post a link in here.
    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

  30. #120
    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
    Hey everyone I'm back and looking to smash 2017 out of the park with some keto power

    Training:
    03/01 Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    252----0----28----0


    Lunch

    Chicken Breast with roast vegetables

    C-----C-----F-----P
    393---29----7----49

    Dinner

    116g Cashews
    150g Roast Ham
    Chicken Salad with goats cheese
    3 fish oil caps
    5g Creatine

    C-----C-----F-----P
    1418-48----86----113

    Total

    C-----C-----F-----P
    2063-77----121--162
    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

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