Need Help? Customer Support 1-866-236-8417
Reply
Page 5 of 7 FirstFirst ... 3 4 5 6 7 LastLast
Results 121 to 150 of 203
  1. #121
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    4th January Cardio Workout

    368 calories burnt

    2km treadmil run 10:35 (pace 5:17 p/km)
    4km low intensity bike

    really happy with my run, haven't been able to push out a 2 km run with that type of intensity for a long time
    Nutrition:

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

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


    Lunch

    Roast Pork and Roast Carrots

    C-----C-----F-----P
    393---19----19----43

    Dinner

    250g halloumi
    150g roast ham
    naked burrito with guac
    5g Creatine

    C-----C-----F-----P
    2054-18----151--158

    Total

    C-----C-----F-----P
    2726-37----201--201
    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. #122
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    5th January Light Weight/High Rep Legs Workout 88.8kg

    Squats 80kg 8,7,6
    Mixed Grip Deadlift 100kg 8,8,8
    Leg Press 150kg 6,6,6
    Barbell Good Mornings 20kg 15,12,12
    Barbell Lunge 20kg 5,5,5
    Nutrition:

    Pre-Workout

    myprotein beta alanine 4g
    myprotein aakg 4g
    myprotein creatine 5g

    C-----C-----F-----P
    47----0----0----12

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

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

    Lunch

    Chicken Breast, Mayonnaise and Zucchini

    C-----C-----F-----P
    371---7----19----43

    Dinner

    Naked Burritto and a bottle of red wine (girl friend was having leaving drinks, she starts a new job on Monday)

    also 58g of cashews

    C-----C-----F-----P
    2032-48----111--90

    Total

    C-----C-----F-----P
    2729-55----161--145
    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. #123
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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:
    06/01 Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

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

    Lunch

    Bacon Steak with 2 Boiled Eggs

    C-----C-----F-----P
    392---1----26----39

    Dinner

    116g Cashews
    Half Roast Chicken
    Green Beans with goats cheese
    5g Creatine

    C-----C-----F-----P
    1712-38----117--127

    Total

    C-----C-----F-----P
    2383-39----174--166
    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

  4. #124
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    7th January Cardio Workout

    302 calories burnt
    31:55 duration

    4km bike in 8:45 at level 7 intensity (out of 30)
    1km row in 4:30 at level 5 intensity (out of 10)

    Some other random stuff
    Nutrition:

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

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

    Lunch

    Burger Pizza (Meatza)
    Fried Halloumi

    C-----C-----F-----P
    2063-20----144--126

    Dinner

    250g Porterhouse Steak and Salad
    5g myprotein Creatine

    C-----C-----F-----P
    545---33----19----71

    Total

    C-----C-----F-----P
    2887-53----194--197
    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. #125
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    8th January Heavy Weight/Low Rep Pull Workout 87.9kg

    Wide Grip Weighted Pullups +30kg 5,3,3
    Mixed Grip Barbell Rows 100kg 6,5,5
    Mixed Grip Barbell Shrug 140kg 6,6,6
    Neutral Grip Chin Ups 8,6,6
    EZ Bar Bicep Curl 37.5kg 6,4,4
    Dumbbell Row 50kg each 5,4,4

    My first heavy workout since returning to keto diet. ****ing punishing
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops
    5g myprotein Creatine

    C-----C-----F-----P
    80----3----0----16

    Intra-workout

    3.5g Beta Alanine
    3.5g AAKG

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

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    287----0----33----0

    Lunch

    Crispy Squid and Scallop Salad
    Roast Duck with Asian Salad

    C-----C-----F-----P
    1210--54----65----89

    Dinner

    Naked Burrito
    58g Cashew Nuts
    Lindt 85% Dark Choc and Peanut Butter

    C-----C-----F-----P
    1619-34----132--74

    Total

    C-----C-----F-----P
    3215-91----228--186

    Carbs a little on the high side and calories high as well. Happy to have some high calorie days early in this cut though.
    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. #126
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    9th January Pectorial Dominant Push Workout 87.2kg

    Barbell Bench Press 100kg 4,3,3
    Incline Barbell Bench Press 80kg 7,5,3
    EZ Bar Skull Crushers 37.5kg 4,3,3
    Dumbbell Lateral Raise 14kg each 8,5,5
    Dumbbell Pec Fly 18kg each 6,5,5
    Dumbbell Bench Press 34kg each 5,4,4
    Nutrition:

    Pre-Workout

    myprotein beta alanine 4g
    myprotein aakg 4g
    myprotein creatine 5g

    C-----C-----F-----P
    47----0----0----12

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

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

    Lunch

    Poached Eggs, Smashed Avocado, Halloumi and Chorizo (on a slice of toast )

    C-----C-----F-----P
    822---28----59----50

    Dinner

    Fried Halloumi
    Burger Pizza
    2 Carrots

    C-----C-----F-----P
    1788-17----137--121

    Total

    C-----C-----F-----P
    2936-45----227--183
    Last edited by NickelArse; 01-10-2017 at 02:50 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

  7. #127
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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:
    10/01 Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

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

    Lunch

    Chicken Breast, Broc**** and 2 boiled eggs

    C-----C-----F-----P
    463---10----16----72

    Dinner

    116g Cashews
    Bolognese with Carrot Spaghetti and Cheddar
    Dark Choc and Peanut Butter

    C-----C-----F-----P
    1992-72----149--87

    Total

    C-----C-----F-----P
    2734-82----196--159
    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. #128
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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 January Heavy Weight/Low Rep Legs Workout 87.6kg

    Squats 100kg 4,3,3
    Mixed Grip Deadlift 180kg 3 170kg 3,3
    Leg Press 150kg 6,6,6
    Barbell Goodmornings 30kg 8,6,6
    Barbell Lunge 30kg 5,4,4

    Since moving to low carb I've definitely felt a bit less power in my workouts even though I've stuck to maintenance calories. Felt a bit less "zip" in my deadlifts this morning.

    Hopefully I'll get that power back once I'm properly fat adapted.
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops
    5g myprotein Creatine

    C-----C-----F-----P
    80----3----0----16

    Intra-workout

    3.5g Beta Alanine
    3.5g AAKG

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

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

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

    Lunch

    Roast Gammon and Cauliflower

    C-----C-----F-----P
    449--16----23----48

    Dinner

    Fried Halloumi
    58g Cashews
    Bolognese, Cheddar and Carrot Spaghetti

    C-----C-----F-----P
    1940-40----146--116

    Total

    C-----C-----F-----P
    2775-59----200--187
    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

  9. #129
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    diet recap since restarting LCHF

    >I haven't lost any weight because I've had very poor adherence due to travel/socialising
    >I've lost some strength due to dropping carbs and creatine from my diet
    >However on the positive side I feel so so so much better for being on a LCHF diet, I know the weight will tumble off once I I have 2-3 weeks in the zone

    I'll get back to logging from today
    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. #130
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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 January Light Weight/High Rep Pull Workout 88.7kg

    Wide Grip Pullups 14,8,7
    Double Overhand Grip Barbell Rows 70kg 10,8,8
    Barbell Shrug 100kg 10,9,8
    Neutral Grip Chin Ups 8,8,7
    EZ Bar Bicep Curls 32.5kg 9,6,5
    Dumbbell Row 50kg each 6,5,4
    Nutrition:

    Pre-Workout

    myprotein beta alanine 4g
    myprotein aakg 4g

    C-----C-----F-----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Corriander crusted chicken breast with broc**** and 2 boiled eggs
    3 Fish Oil Caps

    C-----C-----F-----P
    436----9----17----61

    Dinner

    58g Cashew Nuts
    Bolognese with Carrot Spaghetti and Cheddar

    C-----C-----F-----P
    1389-42----102--76

    Total

    C-----C-----F-----P
    2104----51----147----144
    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

  11. #131
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    24th January Pec Dominant Push Workout 88.7kg

    Barbell Bench Press 100kg 4,3,3
    Incline Barbell Bench Press 85kg 4,4,3
    Dips 10,8,8
    Dumbbell Lateral Raise 14kg each 8,7,7
    Dumbbell Pec Fly 18kg each 7,5,4
    Dumbbell Bench Press 34kg each 3 32kg each 5,4
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

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

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    300---0----34----0

    Lunch

    Chicken Skewers covered in mayonnaise and Cauliflower
    3 Fish Oil Caps

    C-----C-----F-----P
    428---11---22----48

    Dinner

    58g Cashews
    150g Carrot
    Meatza (made with 250g of high fat mince) with Chorizo and Cheddar

    C-----C-----F-----P
    1504-34----114--82

    Total

    C-----C-----F-----P
    2292-48----170--141

    Protein on the low side but a good day overall
    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. #132
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    25th January Cardio Workout 87.5kg

    318 calories burnt
    24:09 duration

    Heart rate average - 144
    Heart rate max - 192

    2km treadmill run in 10:28 (pace 5:14 p/km)




    Did some low intensity bike and rowing afterwards but very happy with the run. 24 hour fast coming up. Not eating an insulinogenic meal til 6pm
    Nutrition:

    Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

    Lunch

    Bullet Proof Coffee

    C-----C-----F-----P
    300----0----34----0

    Dinner

    150g Fried Halloumi
    Naked Burritto with Guacamole
    70g myprotein Impact Whey in water
    3 Fish Oil Caps

    C-----C-----F-----P
    2059-30----150--152

    Total

    C-----C-----F-----P
    2359-30----184--152
    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

  13. #133
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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 January Light Weight/High Rep Legs Workout 87.5kg

    Squats 80kg 10,6,6
    Mixed Grip Deadlift 100kg 10,10,10
    Leg Press 150kg 10,6,6
    Barbell Good Mornings 20kg 15,12,12
    Barbell Lunge 20kg 5,5,5

    Awesome workout this morning
    Nutrition:

    Pre-Workout

    myprotein beta alanine 4g
    myprotein aakg 4g

    C-----C-----F-----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Lamb Skewers with roast zucchini
    3 Fish Oil Caps

    C-----C-----F-----P
    315----4----14----50

    Dinner

    Meatza with Chorizo and Cheddar
    130g Fried Halloumi
    150g Carrot

    C-----C-----F-----P
    1540-19----118--100

    Total

    C-----C-----F-----P
    2134-23----160----157

    Pretty much a perfect day, only 7g of fibre though which is definitely too low
    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. #134
    Registered User fihe's Avatar
    Join Date: Jul 2013
    Location: New Jersey, United States
    Posts: 3,592
    Rep Power: 1581
    fihe is just really nice. (+1000) fihe is just really nice. (+1000) fihe is just really nice. (+1000) fihe is just really nice. (+1000) fihe is just really nice. (+1000) fihe is just really nice. (+1000) fihe is just really nice. (+1000) fihe is just really nice. (+1000) fihe is just really nice. (+1000) fihe is just really nice. (+1000) fihe is just really nice. (+1000)
    fihe is offline
    Hmm, I see you only have bulletproof coffee for breakfast, eat a smallish amount for lunch, and then a ton for dinner. I'm guessing you work out at night? Do you work more or less 9-5 in an office?
    Make Fihe Not Fat Again.
    Reply With Quote

  15. #135
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    27th January Heavy Weight/Low Rep Pull Workout 87.2kg

    Wide Grip Weighted Pullups +30kg 5,3,3
    Mixed Grip Barbell Rows 100kg 6,6,6
    Mixed Grip Barbell Shrug 140kg 6,6,3
    Double Underhand Grip Chin Ups 10,10,8
    EZ Bar Bicep Curl 37.5kg 5,5,4
    Dumbbell Row 50kg each 5,4,4

    Awesome workout, really good energy for all my sets

    Grip gave out during shrugs but I'm assuming that's due to my high volume deads yesterday.
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    4 Egg Omelette with Cheddar and 4 Rashes of Back Bacon
    3 Fish Oil Caps

    C-----C-----F-----P
    793---1----56----65

    Dinner

    Half Roast Chicken with roast pumpkin and carrot (tiny bit of stuffing)

    C-----C-----F-----P
    997--30----55----97

    Total

    C-----C-----F-----P
    2102-34----139--173

    Pretty much a perfect day
    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

  16. #136
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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 fihe View Post
    Hmm, I see you only have bulletproof coffee for breakfast, eat a smallish amount for lunch, and then a ton for dinner. I'm guessing you work out at night? Do you work more or less 9-5 in an office?
    I actually train in the morning. The reason for the small lunch and massive dinner is due to a long commute to my office and a dislike for carrying large amounts of food over a such a long distance for lunch.

    Yeah I work in an office.

    There is also some scientific merit to having the largest volume of protein (and carbs) in your final meal of the day. Your body is most likely to be releasing fatty acids from adipose tissue when insulin is low. By having only a BP coffee for breakfast and a small lunch my insulin is kept low throughout most of the day meaning I'm more likely to be burning fat stores
    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. #137
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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 January Tricep Dominant Push Workout

    Weighted Narrow Grip Tricep Dips +30kg 6,4,4
    Dumbbell Close Grip Bench Press 32kg each 5,7,5
    Dumbbell Lateral Raise 18kg each 6,4,3
    EZ Bar Skull Crushers 37.5kg 4,4,3
    Dumbbell Kickbacks 10kg each 10,6,8
    Superset Dips 8

    Dumbbell bench felt weird. I only did it because no barbell benches/squat racks were available but won't be doing them again in a hurry.

    Fantastic workout overall though
    Nutrition:

    Pre-Workout

    myprotein beta alanine 4g
    myprotein aakg 4g

    C-----C-----F-----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Naked Burrito
    3 Fish Oil Caps
    50g WPC in water
    120g Fried Halloumi

    C-----C-----F-----P
    1123-22----72---109

    Dinner

    Office Party so I ate and drank a lot
    Was still hungry on the way home so bought a large pizza

    C-----C-----F-----P
    4323-324--177---144

    Total

    C-----C-----F-----P
    5725-346--277---260
    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. #138
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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:
    29/01 - Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    312----0----36----0

    Lunch

    Fried Halloumi and Bacon with Carrot

    C-----C-----F-----P
    766---15----51----59

    Dinner

    Naked Burrito

    C-----C-----F-----P
    961---9----75----62

    Total

    C-----C-----F-----P
    2039-24----162----121

    Protein too low, should have had some WPC for dessert
    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. #139
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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 January Deadlift Focus Heavy Weight/Low Rep Legs Workout 88.1kg

    Squats 100kg 4,3,3
    Mixed Grip Deadlift 170kg 3,3,3
    Leg Press 150kg 10,8,6
    Barbell Goodmornings 30kg 8,8,8
    Barbell Lunge 30kg 5,5,5

    >Strange workout
    >Had an upset stomach as I walked into the gym, went and defiled the toilet and felt much better.
    >Squats felt great and I was looking forward to crushing some 180kg deads
    >Deads felt off during warm up so dialled the weight back to 170kg I decided "discretion is the better part of valour"
    >170kg deads felt easy and awesome, probably could've gone with 180kg
    >Still a great workout, very happy with it
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

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

    Intra-workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    150g Broc****
    BBQ Chicken Breast
    BBQ Italian Sausage
    3 Fish Oil Caps

    C-----C-----F-----P
    463---10----28----43

    Dinner

    Naked Burrito with large portion of Guacamole
    50g myprotein Impact Whey Protein in Almond Milk

    C-----C-----F-----P
    1486-28----108--104

    Total

    C-----C-----F-----P
    2288-41----164--165

    17g of Fibre so only 24g net carbs. Good day
    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. #140
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    Can't write brocc.o.l.i. because .c.o.l.i. is swear filtered

    How weird
    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. #141
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    31st January Light Weight/High Rep Pull Workout 88.1kg

    Dumbbell Row 50kg each 15,8,8
    Wide Grip Pullups 10,7,7
    Mixed Grip Barbell Rows 60kg 10,8,8
    Mixed Grip Barbell Shrug 100kg 10,9,8
    Double Underhand Grip Chin Ups 8,7,7
    EZ Bar Bicep Curls 32.5kg 9,6,6

    Inspired by a mate I decided to max out my db row to see how many reps I could get with fresh muscles. Quite pleased with 15 reps for the first set, I did have to slightly reset my grip after 12 reps but it was one continuous set otherwise.

    As my forearms were quite worn out after the db rows I did my barbell rows and shrugs with mixed grip to compensate.

    Fantastic workout and I'm really enjoying my training at the moment
    Nutrition:

    Pre-Workout

    myprotein beta alanine 4g
    myprotein aakg 4g

    C-----C-----F-----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Roast Hake Fillet with 2 Boiled Eggs
    3 Fish Oil Caps

    C-----C-----F-----P
    302--1----14----44

    Dinner

    Super Sized Burrito with Guacamole
    125g Fried Halloumi

    C-----C-----F-----P
    1810-29----145--103

    Total

    C-----C-----F-----P
    2391-30----187--154

    I had been trying to stay below 2200 cals on workout days but I've been training quite heavily so don't mind have a few extra cals
    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

  22. #142
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    1st February Deltoid Dominant Push Workout 87.4kg

    Seated Barbell Press 60kg 5,3,3
    Dips 10,8,8
    Dumbbell Lateral Raise 18kg each 6,4,4
    Dumbbell Front Raise 16kg each 6,4,4
    Dumbbell Press 26kg each 6,4,4

    Decent workout
    Nutrition:

    Pre-Workout

    myprotein beta alanine 4g
    myprotein aakg 4g

    C-----C-----F-----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Roast Beef and Roast Parsnips with 1 Yorkshire Pudding
    50g myprotein Impact Whey Protein and 100ml semi skimmed milk
    3 Fish Oil Caps

    C-----C-----F-----P
    594---34----18----75

    Dinner

    Homemade Bolognese with Carrot Spaghetti Cheddar Cheese
    58g Cashew Nuts

    C-----C-----F-----P
    1303-42----94----68

    Total

    C-----C-----F-----P
    2140-76----136--150

    Pretty good day nutritionally speaking
    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. #143
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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:
    02/02 - Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Grilled chicken breast and cauliflower

    C-----C-----F-----P
    200----8----3----36

    Dinner

    Bolognese with Carrot Spaghetti and Cheddar
    50g myprotein Impact Whey in almond milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1134--30---70----93

    Total

    C-----C-----F-----P
    1550-38----97----129

    Good rest day
    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. #144
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    3rd Febtuary Cardio Workout 86.9kg

    400 calories burnt
    29:18 duration

    Heart rate average - 149
    Heart rate max - 193

    2km treadmill run in 9:48 (pace 4:54 p/km)

    Followed up with 3km on a bike and 300 metres high intensity rowing.
    Nutrition:

    Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

    Lunch

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Dinner

    80g Biltong
    1 chicken satay
    2 large red curries (1 prawn 1 duck)
    50g myprotein Impact Whey in water
    3 Fish Oil Caps

    C-----C-----F-----P
    2055-79----114--190

    Total

    C-----C-----F-----P
    2271-79----138--190
    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. #145
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    4th February Light Weight/High Rep Legs Workout 86.4kg

    Squats 80kg 10,8,6
    Mixed Grip Deadlift 100kg 10,10,10
    Leg Press 150kg 10,6,6
    Barbell Good Mornings 20kg 15,15,15
    Barbell Lunge 20kg 8,6,6

    Great workout this morning. Despite a very gym managed to push everything through quickly and kept my heart rate up for the whole session
    Nutrition:

    Pre-Workout

    myprotein beta alanine 4g
    myprotein aakg 4g

    C-----C-----F-----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Homemade Bolognese with Carrot Spaghetti Cheddar Cheese
    50g myprotein Impact Whey in Almond Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1134-40----67----91

    Dinner

    1/4 Roast Chicken with Roast Pumpkin and Green Beans
    40g 85% Dark Chocolate and 20g Peanut Butter

    C-----C-----F-----P
    937---28---62----69

    Total

    C-----C-----F-----P
    2314-68----153--167

    14g of fibre so only 54g of net carbs
    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. #146
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    5th February Heavy Weight/Low Rep Pull Workout 86.8kg

    Wide Grip Weighted Pullups +40kg 3,3,2
    Mixed Grip Barbell Rows 110kg 4,3,3
    Mixed Grip Barbell Shrug 140kg 6,6,6
    Double Underhand Grip Chin Ups 10,10,6
    EZ Bar Bicep Curl 37.5kg 8,4,3
    Dumbbell Row 50kg each 5,5,5

    Back to my December levels of strength (pre calorie deficit)

    Great workout.
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

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

    Intra-workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    2 poached eggs
    smashed avocado
    4 rashes back bacon
    3 Fish Oil Caps
    50g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    861--20----56----73



    Dinner

    Bolognese with Carrot Spaghetti and Cheddar

    C-----C-----F-----P
    904--38----60----53

    Total

    C-----C-----F-----P
    2068-61----140--144

    20g of fibre so only 41g net carbs. Pretty much a perfect day, calories on the low side because I wasn't feeling particularly hungry.
    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. #147
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    6th February Pec Dominant Push Workout 86.8kg

    Barbell Bench Press 105kg 3,2 100kg 3
    Incline Barbell Bench Press 85kg 3,3,3
    Dips 10,8,8
    Dumbbell Lateral Raise 14kg each 7,7,6
    Dumbbell Pec Fly 18kg each 7,4.3
    Dumbbell Bench Press 30kg each 4,5,5

    Good workout, thought I was going to be able to smash out sets of 10 on my db bench but pecs were cooked so only managed sets of 4 and 5
    Nutrition:

    Pre-Workout

    myprotein beta alanine 4g
    myprotein aakg 4g

    C-----C-----F-----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Salmon Nicose Salad
    50g myprotein Impact Whey in 100ml Semi Skimmed Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    697----22----35----82

    Dinner

    125g Fried Halloumi
    Homemade Bolognese with Cheddar stuffed in a Red Pepper (capsicum)

    C-----C-----F-----P
    1222-22----90----80

    Total

    C-----C-----F-----P
    2162-44----149--169

    Perfecto
    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

  28. #148
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    7th February Squat Focus Heavy Weight/Low Rep Legs Workout 86.1kg

    Squats 60kg 10 80kg 3,3,3,3 100kg 1 120kg 3,2,2,2
    Mixed Grip Deadlift 160kg 4,4,4
    Barbell Good Mornings 40kg 8,8,8
    Barbell Lunge 40kg 5,5,5

    By tonight or tomorrow morning my legs are going to be totally ****ed
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

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

    Intra-workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Steak with sweet potato chip, mushrooms and beans
    3 Fish Oil Caps

    C-----C-----F-----P
    677---57---29----58

    Dinner

    Meatza with chorizo and cheddar
    50g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    1009--6----69----90

    Total

    C-----C-----F-----P
    1989-66----122--166

    Calories on the low side but protein ok. Feeling strong and not feeling hungry so I'm not gonna eat calories for the sake of it, just listening to my body
    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. #149
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    8th February Rhomboid Focus Pull Workout 86.1kg

    Dumbbell Row 60kg each 8,3,3
    Wide Grip Pullups 10,7,6
    Mixed Grip Barbell Rows 60kg 10,8,8
    Mixed Grip Barbell Shrug 100kg 10,8,8
    Neutral Grip Chin Ups 8,6,5
    EZ Bar Bicep Curls 32.5kg 8,6,5

    Used some cargo straps to add 10kg to the dumbbell, my knots need to be a bit better but it worked ok

    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Roast Pork with Roast Carrot
    3 Fish Oil Caps

    C-----C-----F-----P
    497---24----25----54

    Dinner

    125g Fried Halloumi
    Bolognese with Courgette Spaghetti and Cheddar

    C-----C-----F-----P
    1365-21----102----91

    Total

    C-----C-----F-----P
    2105-45----151----152
    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. #150
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,498
    Rep Power: 6622
    NickelArse is 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
    9th February Cardio Workout 85.7kg

    437 calories burnt
    30:55 duration

    Heart rate average - 152
    Heart rate max - 195

    2km treadmill run in 9:20 (pace 4:40 p/km)

    Followed up with 3km on a bike and 1km low intensity rowing

    ****ing nice workout. New PB for 2km run, I'm down from 10:35 to 9:20 in just over a month another .4kg weight loss too
    Nutrition:

    Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

    Lunch

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Dinner

    250g Wagyu Rump
    250g Blade Fillet
    Grilled Asaparagus
    Mixed Leaf Salad
    50g myprotein Impact Whey in Almond Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1344-28----75----149

    Total

    C-----C-----F-----P
    1560-28----99----149
    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: 389
    Last Post: Yesterday, 11:19 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