NickelArse's IF LCHF Bulletproof Log

[NickelArse]

Training:

10th February Tricep Dominant Push Workout 86.4kg

Close Grip Barbell Bench Press 90kg 5,4,3
Narrow Grip Tricep Dips 12,10,9
Dumbbell Lateral Raise 18kg each 6,4,4
EZ Bar Skull Crushers 37.5kg 5,4,3
Dumbbell Kickbacks 10kg each 10,10,8
Cable Tricep Pushdown 73kg 5,5,5

Awesome workout

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

Grilled Chicken Breast and Cucumber Salad
2 Boiled Eggs

C-----C-----F-----P
459---3----24----57

Dinner

Meatza with Chorizo and Cheddar topped with smashed avocado
3 Fish Oil Caps

C-----C-----F-----P
1338----23----99----93

Total

C-----C-----F-----P
2040-26----147--157

14g of fibre means only 12g net carbs, ****ing winning

[NickelArse]

Training:

11th February Light Weight/High Rep Legs Workout 85.6kg

Squats 80kg 10,8,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 6,6,6
Barbell Good Mornings 30kg 12,12,12
Barbell Lunge 20kg 10,8,8

Awesome workout, weight falling off too. Living the dream

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
228----0----26----0

Lunch

Watched the rugby had a beer and a couple of vodka's and picked at a share plate

Naked Burrito with Cheddar and Guacamole
1 Pint of Beer
2 Vodkas
bit of share plate

C-----C-----F-----P
1738-47----108--76

Dinner

250g Rump Steak with veg
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
652---6----29----94

Total

C-----C-----F-----P
2645-53----163--177

Bit of a "cheat day" but didn't go over board so that's a good result

[NickelArse]

Training:

12th February Lat Focus Pull Workout 86.1kg

Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Rows 110kg 4,4,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Double Underhand Grip Chin Ups 10,10,8
EZ Bar Bicep Curl 42.5kg 4,3,4
Dumbbell Row 50kg each 6,6,6
Hanging Leg-Hip Raise (toes to hands) 8,6,4

Pretty huge volumes in this workout, happy to have bitten the bullet and included ab workout as my weight is dropping.

Going to start cutting out some back accessories in order to include 2 ab exercises every pull workout but keep my sessions under an hour long

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
228----0----26----0

Lunch

Naked Burrito, Cheddar and Guacamole
3 Fish Oil Caps

C-----C-----F-----P
1310-26----107--66

Dinner

250g rump steak and veg

C-----C-----F-----P
475---10----25----56

Total

C-----C-----F-----P
2169--49---158--144

21g of fibre, 28g net carbs

[NickelArse]

Training:

13th February Deltoid Dominant Push Workout 85.5kg

Standing Barbell Press 60kg 4,4,4 - did the first set strict and then the second 2 as a push press
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 5,4,4
Straight Arm Dumbbell Lateral Raises 10kg each 6,6,6

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

Beef Goulash and Roasted Leeks

C-----C-----F-----P
301---20----12----38

Dinner

Naked Burrito with Cheddar and Guacamole
60g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
1524-29----109--112

Total

C-----C-----F-----P
2068-49----145--157

[NickelArse]

Training:
14/02 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Pork Meatball with mashed parsnips
2 Boiled Eggs

C-----C-----F-----P
669---42----31----58

Dinner

250g Rump Steak
Avocado Salad
50g sweet potato
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
879---25---48----95

Total

C-----C-----F-----P
1764-67----103--153

Carbs on the high side but 18g of fibre means only 49g net carbs

[NickelArse]

Training:

15th February Deadlift Focus Heavy Weight/Low Rep Legs Workout 86.0kg

Squats 20kg 10 60kg 10 80kg 4 100kg 4,4,4
Mixed Grip Deadlift 80kg 3 100kg 1 180kg 3,3,3
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5
Leg Press 150kg 6,6,6

Hit my equal PR on deadlifts but I'm low carb and in calorie deficit. Very very happy with that

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

Meatza with cheddar and chorizo
350g broc****
3 Fish Oil Caps

C-----C-----F-----P
863--34----57----59

Dinner

Eggs and Bacon
60g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
554---4----25----77

Total

C-----C-----F-----P
1720-41----106--154

12g of fibre 29g net carbs

[NickelArse]

Training:

16th February Rhomboid Focus Pull Workout 85.5kg

Dumbbell Row 50kg each 15,8,8
Underhand Grip Chin Ups 10,7,6
Mixed Grip Barbell Shrug 100kg 10,10,8
Hanging Leg-Hip Raise (toes to hands) 8,6,4
EZ Bar Bicep Curls 32.5kg 8,6,5
Weighted Decline Sit Up +10kg 10,10,8

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

Naked Burrito
60g myprotein Impact Whey in 100ml Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
1086-19----68----100

Meatza and Cheddar
200g Carrot
58g Cashews

C-----C-----F-----P
1134-37----83----60

Total

C-----C-----F-----P
2463-56----175--167

Mini refeed because I felt like it. Weighed in at 85.0kg this morning so no dramas on weight loss

[NickelArse]

Training:

17th February Cardio Workout 85.0kg

452 calories burnt
33:48 duration

Heart rate average - 145
Heart rate max - 195

2km treadmill run in 8:57 (pace 4:28 p/km)
2km bike in 4:20 (7/30 resistance)
1km row in 4:27 (5/10 resistance)

Another running PB, 23 seconds quicker than last week

Nutrition:

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

Lunch

Bullet Proof Coffee (much less butter than normal)

C-----C-----F-----P
130----0----14----0

Dinner

250g Rump
150g Peri Peri Grilled Chicken Breast
Mixed Leaf Salad with Avocado
175g Broc****
250g Fried Halloumi
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
1721-30----99---189

Total

C-----C-----F-----P
1851-30----113--189

11g fibre 19g net carbs

Much more protein than keto acceptable for a single meal resulted in some gluconeogenesis, fuller glycogen stores and a 1.2kg weight gain

Nothing to worry about though, I will have depleted them in my workout this morning so I'd imagine I'll see a very large weight decrease tomorrow morning.

[NickelArse]

wtf does broc.c.o.l.i get swear filtered I'll never understand

[NickelArse]

Training:

18th February Pec Focus Push Workout 86.2kg

Barbell Bench Press 20kg 10 60kg 3 80kg 1 90kg 1 105kg 2,2 100kg 3
Incline Barbell Bench Press 85kg 3,3,3
Decline Barbell Bench Press 100kg 3,3,3
Dumbbell Pec Fly 18kg each 8,6,5
Dumbbell Bench Press 30kg each 6,5,6
Dips 6,6,5

So woke up this morning a full 1.2kg heavier than yesterday obviously due to gluconeogenesis from 190g of protein in one sitting as my fast breaking meal last night was hoping to be able to convert my full glycogen into a crushing pec session.

Started off disappointed at only getting 2 reps on my first set of 105kg bench. Overdid the warm up a little (shouldn't have done that 90kg single) so was unable to push out 3 reps, a lesson for next time. However the rest of the session was amazing got a sick pump and had great energy all the way through my exercises.

Super excited at my strength and body transformation at the moment.


Post workout pump selfie

Nutrition:

Pre-Workout

USP Labs Jack3d 2 scoops

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
270----0----31----0

Lunch

Naked Burrito with Cheddar and Guacamole
3 Fish Oil Caps
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
1471-28----107--102

Dinner

190g Sirloin Steak
Mixed Leaf Salad with Avocado

C-----C-----F-----P
530---21---35----46

Total

C-----C-----F-----P
2271-49----173--148

27g of fibre 22g net carbs

[NickelArse]

Training:

19th February Light Weight/High Rep Legs Workout 84.6kg

Squats 90kg 10,6,5
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Good Mornings 30kg 12,12,12

105% body weight squat for 10 reps. Happy with that

Weight back down with glycogen depleted too.

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
270----0----31----0

Lunch

190g Sirloin
175g Grilled Broc**** (best way to cook broc**** so delicious)
50g myprotein Impact Whey in Almond Milk
60g Lindt 85% Dark Chocolate
30g Chunky Peanut Butter
3 Fish Oil Caps

C-----C-----F-----P
1163-27----74----101

Dinner

Homemade Peri Peri Chicken Breast
175g Broc****

C-----C-----F-----P
364--12----15----49

Total

C-----C-----F-----P
1824-39----120--157

12g fibre so 27g net carbs

[NickelArse]

Training:

20th February Lat Focus Pull Workout 84.2kg

Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Shrug 140kg 6,6,6
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Dumbbell Row 50kg each 6,6,6
Weighted Decline Sit Ups +15kg 6,6,6
EZ Bar Bicep Curl 42.5kg 6,4,4

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

Gammon Steak with 200g Steamed Broc****
50g myprotein Impact Whey in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
622---20---27----79

Dinner

Naked Burrito with Cheddar and Guacamole
60g Dark Choc
30g Peanut Butter

C-----C-----F-----P
1752-39----144--79

Total

C-----C-----F-----P
2617-59----195--165

22g fibre 37 net carbs

As stated back to maintenance calories (well still just under) for a few days while I try and shake off this cold.

[NickelArse]

Training:
21/02 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Pork Cutlet with cucumber salad
2 Boiled Eggs
3 Fish Oil Caps

C-----C-----F-----P
592---5----42----53

Dinner

Grilled Peri Peri Chicken
Grilled Brocc0li
Fried Halloumi
Dark Choc and Peanut Butter
175g Cashew Nuts

C-----C-----F-----P
2500-67----185--141

Total

C-----C-----F-----P
3308----72----251----194

Huge dinner but because I'm feeling a bit under the weather I just ate to satiety which meant 2500 cals, still Keto with very high fat and relatively low carb.

[NickelArse]

Training:
22/02 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Roast Beef, yorkshire pudding and steamed green beans
3 Fish Oil Caps

C-----C-----F-----P
412---22---18----51

Dinner

Naked Burrito with Cheddar and Guacamole
Fried Halloumi

C-----C-----F-----P
2024--28---162--119

Total

C-----C-----F-----P
2652-50----204--170

24g fibre so 26g net carbs

[NickelArse]

Training:

23rd February Deloading Push Workout 85.0kg

Barbell Bench Press 60kg 10,10,8
Dumbbell Shoulder Press 20kg each 8,8,6
EZ Bar Skull Crushers 27.5kg 8,7,6
Dumbbell Pec Fly 10kg each 10,10,10
Dumbbell Lateral Raise 10kg each 8,8,8
Dumbbell Tricep Extension 20kg 8,7,6

Getting back into the gym with some deloading sessions. Had planned on doing them soon anyway and getting a bit crook seems like the perfect reason to ease my way back into it

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Chicken Breast with Napolitana Sauce and 2 Boiled Eggs
3 Fish Oil Caps
50g myprotein Impact Whey in Semi Skimmed Milk

C-----C-----F-----P
750--12----33----102


Dinner

Best Dinner EVER!!

Homecooked Crispy Vietnamese Pork Belly Salad with Pickled Carrot, Cucumber, Coriander and Chilli

C-----C-----F-----P
866----25----53----74

Total

C-----C-----F-----P
1832-37----110--176

8g fibre, 29g net carbs

[NickelArse]

Training:

24th February Deloading Legs Workout 85.0kg

Squats 60kg 8,7,7
Mixed Grip Deadlift 80kg 10,10,10
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 10kg 6,6,6

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Naked Burrito with Guacamole

C-----C-----F-----P
522---13----36----45

Dinner

Grilled Rib Eye Steak with Brocc0li and bacon salad
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
1060-21----68----95

Total

C-----C-----F-----P
1798-34----128----140

14g fibre, 20g net carbs

[NickelArse]

Training:

25th February Deloading Pull Workout 83.9kg

Lat Pulldown 60kg 10,10,10
Dumbbell Row 30kg each 10,10,10
Knee Raise 10,10,10
EZ Bar Bicep Curl 27.5kg 8,8,7
Barbell Shrug 60kg 10,10,10
Decline Sit Ups 10,10,10

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
252----0----30----0

Lunch

Rib Eye Steak with charred Brocc0li and Bacon Salad
3 Fish Oil Caps

C-----C-----F-----P
781--12----57----59

Dinner

Roast Pork Belly with pickled veg salad
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
1085-30----63---96

Total

C-----C-----F-----P
2118-42----150--155

10g fibre, 32g net carbs

[NickelArse]

Training:

26th February Tricep Dominant Push Workout 84.1kg

Narrow Grip Tricep Dips 24,8,8
Close Grip Barbell Bench Press 80kg 5,4,3
EZ Bar Skull Crushers 37.5kg 5,4,3
Dumbbell Kickbacks 10kg each 10,8,8
Dumbbell Tricep Extension 24kg 5,4,4
Cable Tricep Pushdown 35kg 5,5,5 + drop sets to infinity

Nutrition:

Pre-Workout

1 Scoop APS Mesomorph

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
234---0----27----0

Lunch

Monkey Nuts
Gourmet Burger Kitchen - The Mighty
A few chunky skin on fries

C-----C-----F-----P
1655-105---94---92

Dinner

Peri Peri Chicken with grilled Brocc0li

C-----C-----F-----P
364---12---15----49

Total

C-----C-----F-----P
2313-120--136---152

17g fibre 103g net carbs

Carb refeed, bloody delicious burger

[NickelArse]

Training:

Today was meant to be a heavy squats session. Knees packed it in after 2 working sets, kinda annoying but I backed off and did some low intensity stuff instead.

Full write up incoming

27th February Squat Focus Heavy Weight/Low Rep Legs Workout 84.0kg

Squats 20kg 10 60kg 3 80kg 3 100kg 1,1,1 120kg 3,2 65kg 4
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 20kg 5,5,5
Leg Press 100kg 10,10,10

Rowing Machine 1.5km in 7:07 (5/10 resistance)

So as I said above everything was looking good during the warm up. Was even hoping to push out 4 reps at 120kg in my first working set but it wasn't to be. Then in-between my first and second set my knee started giving me some grief, I do body weight squats and lunges in between sets basically for this very purpose i.e. identifying niggles before the cause me serious harm. Decided to persevere with the second set at full weight but both knee felt "off" I can't think of a better word for it.

Decided I'd try a Wendler-esque "boring but big" workout of 5 x 10 sets at 50% of 1RM (that's the 65kg set) but only managed 4 reps before my knees once again threw in the towel.

At that point I decided discretion was the better part of valour and retreated to some very low weight reps and finished with some rowing machine cardio.

Will drop cardio this week and my light weight legs session will be more of a deloading session as opposed to pushing my 10RM as normal. Combined with some stretching and foam roller work at nights it should give everything a nice rest and recuperation.

Nutrition:

Pre-Workout

APS Mesomorph 1 Scoop

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
130----0----14----0

Lunch

Beef Bourguignon with Brocc0li and 2 boiled eggs
3 Fish Oil Caps

C-----C-----F-----P
514----13----32----54

Dinner

Pork Belly and Vietnamese Pickled Veg Salad
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
761----14----44----77

Total

C-----C-----F-----P
1492-30----90----149

9g of fibre 21g net carbs

[NickelArse]

Training:

28th February Rhomboid Focus Pull Workout 83.6kg

Mixed Grip Barbell Row 110kg 4,4,4
Underhand Grip Chin Ups 10,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,6,6
EZ Bar Bicep Curls 32.5kg 10,7,6
Weighted Decline Sit Up +15kg 8,6,6
Dumbbell Row 30kg each 10,10,10

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
79----0----9----0

Lunch

4 Rashes Back Bacon
3 Egg Omelette with cheddar
50g myprotein Impact Whey in Semi Skim Milk
3 Fish Oil Caps

C-----C-----F-----P
769---8----42----85

Dinner

Very Small Vietnamese Pork Belly Salad (leftovers)
Bolognese with Zucchini Pasta and Cheddar

C-----C-----F-----P
707--17----39----66

Total

C-----C-----F-----P
1555-25----90----151

4g fibre so 21g net carbs

[NickelArse]

Training:
01/03 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
79----0----9----0

Lunch

Roast Chicken and Roast Carrot
3 Fish Oil Caps

C-----C-----F-----P
531---14----28----56

Dinner

Bolognese with Zucchini Spaghetti and Cheddar
40g myprotein Impact Whey in Almon Milk
40g 85% Lindt Dark Chocolate

C-----C-----F-----P
954---20---56----89

Total

C-----C-----F-----P
1564-34----93----145

7g fibre so 27g net carbs

[NickelArse]

Training:

****ing awesome workout today. Hard to believe I'm only eating 1500 cals

2nd March Push Workout 84.1kg

Pressing for a body weight OHP

Barbell Overhead Press

60kg - 2,4,3 (3 sets at 85% 1RM) *note should have been 5 sets
30kg - 10,10,10,10,10 (boring but big 5 sets 10 reps 50% 1RM)

Incline Barbell Bench Press 60kg 6,6,6
EZ Bar Skull Crushers 27.5kg 10,8,8
Dumbbell Lateral Raise 18kg each 5,5,4
Dumbbell Pullover 24kg 6,6,6
Dumbbell Front Raise 16kg each 4,4,4

I'm going to start an increased frequency and progressive overload program for overhead press. Program will be

Day 1: 5 sets 3 reps 85% 1RM (60kg) + boring but big 5 sets 10 reps 50% 1RM (30kg)
Day 2: 4 sets 6 reps 70% 1RM (40kg)
Day 3: 3 sets 9 reps 60% 1RM (35kg)

I'll be increasing the weight by 2.5kg every 3 weeks which will equate to 2 cycles of the above as I will be pressing twice per week.

Also included some dumbbell pullovers for the first time ever let's hope the pecs and triceps cops a real beating

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
168----0----20----0

Lunch

Bacon Steak with Roast Courgette
2 Boiled Eggs
50g myprotein Impact Whey in Semi Skim Milk
3 Fish Oil Caps

C-----C-----F-----P
790---12----41----91

Dinner

Sirloin Steak with Vietnamese Salad

C-----C-----F-----P
598---20----31----61

Total

C-----C-----F-----P
1583-32----92----159

7g fibre so 25g net carbs

[NickelArse]

Training:

3rd March Deloading Legs Workout 85.0kg

Squats 60kg 5,5,5,5,5
Double Overhand Grip Deadlift 100kg 5,5,5,5,5
Barbell Front Squat 20kg 5,5,5
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 20kg 5,5,5

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
168----0----20----0

Lunch

Bolognese with Zucchini Pasta and Cheddar
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
712----11----40----74

Dinner

Rump Steak and Char Grilled Brocc0li

C-----C-----F-----P
617----12----36----76

Total

C-----C-----F-----P
1524-23----96----157

7g fibre so 15g net carbs

[NickelArse]

Training:

4th March Lat Focus Pull Workout 83.3kg

Straight Bar Pullups 20,8,6
Mixed Grip Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 42.5kg 6,4,4
Hanging Leg-Hip Raise (toes to hands) 8,6,5
Dumbbell Row 50kg each 6,6,6
Knee Raise 8,8,8
Seated Incline Hammer Curls 20kg each 6,4,3

Nutrition:

Pre-Workout

APS Mesomorph 1 Scoop

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
234----0----27----0

Lunch

250g Fried Halloumi
Bolognese with Carrot Pasta and Cheddar
3 Fish Oil Caps

C-----C-----F-----P
1471-27----102----111

Dinner- Cheat Meal Piss up with friends

1.25 bottles of red wine
1 burger with chips
90g peanut m&ms
100g Milka Chocolate Bar

C-----C-----F-----P
2892-249---101--65

Total

C-----C-----F-----P
4684-279---230--194

17g of fibre 262g net carbs

Didn't gain any weight after the big refeed

[NickelArse]

Training:

4th March Push Workout 83.3kg

Pressing for a body weight OHP Day 2 Week 1

Barbell Bench Press 20kg 10 60kg 3,3 100kg 3 95kg 3,3 60kg 8,8,8,8,8

Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)

Incline Barbell Bench Press 60kg 5,5,5
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 18kg each 4,2 16kg each 5

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
234----0----27----0

Lunch

250g Fried Halloumi
Bolognese with Carrot Pasta and Cheddar
3 Fish Oil Caps

C-----C-----F-----P
1347-26----94----98

Dinner

Homecooked Thai Red Curry
25g myprotein Impact Whey in Almond Milk
60g 85% Dark Chocolate
30g Peanut Butter

C-----C-----F-----P
945---23----64----66

Total

C-----C-----F-----P
2558-49----185--172

12g fibre so 37g net carbs

[NickelArse]

Training:
06/03 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
294---0----33----0

Lunch

Homemade Thai Red Curry with Chicken
50g myprotein Impact Whey in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
589--16----25----73

Dinner

58g Cashew Nuts
225g Sirloin Steak - Reverse Seared
175g Chargrilled Brocc0li
60g 85% Green and Black's Dark Chocolate
60g Chunky Peanut Butter

C-----C-----F-----P
1630-44----123--88

Total

C-----C-----F-----P
2513-60----181--161

21g fibre so 39g net carbs

[NickelArse]

Training:

7th March Deadlift Focus Heavy Weight/Low Rep Legs Workout 84.6kg

Mixed Grip Barbell Deadlift

60kg 3
100kg 3
140kg 1,1
160kg 1
200kg 1
210kg 1 (well didn't complete this rep but probably could've if I pushed it, there's a video incoming I'll let you be the judge)
180kg 3,3
160kg 5,3,3

Barbell Squat 60kg 10,10,10
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5

Despite the massive volume my knees behaved themselves, going to make sure I reward them with a big stretching session tonight

Nutrition:

Pre-Workout

APS Mesomorph 1 Scoop

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

Intra-workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
299----0----34----0

Lunch

Homemade Thai Red Chicken Curry
50g myprotein Impact Whey in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
589--16----25----73

Dinner

Tacos
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
1240-84----53----100

Total

C-----C-----F-----P
2220-103--112---192

8g of fibre 95g net carbs

[NickelArse]

Training:

8th March Pull Workout 84.1kg

Straight Bar Pullups 1,2,3,4,5,6,7,8,7,6 (Armstrong Pyramid Set)
Mixed Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 37.5kg 8,7,4
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Lat Pull Down 155 lbs 70kg 8,7,6,6,6
Weighted Decline Sit Up 15kg 8,8,8

Information on Armstrong Pyramid Set
Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
299----0----34----0

Lunch

Homemade Thai Red Chicken Curry
50g myprotein Impact Whey in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
622----17----27----76

Dinner

58g Cashew Nuts
Grilled Peri Peri Chicken
Grilled Brocc0li
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
824---19----45----83

Total

C-----C-----F-----P
1777-36----106--167

6g of fibre 30g net carbs

[NickelArse]

Training:

9th March Push Workout 83.4kg

Pressing for a body weight OHP Day 3 Week 1

Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)

Narrow Grip Tricep Dips 10,8,8
EZ Bar Skull Crushers 32.5kg 7,6,5
Dumbbell Pullover 26kg 2 18kg 5,5,5
Dumbbell Tricep Extension 24kg 6,5,5
Barbell Bench Press 60kg 8,8,8

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
238----0----26----0

Lunch

Homemade Thai Red Chicken Curry
50g myprotein Impact Whey in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
565---17----26----65


Pre-Workout - Afternoon training session

8g Beta Alanine

C----C----F----P
32----0----0----8

Dinner

58g Cashew Nuts
40g Peanuts
Grilled Peri Peri Chicken
Grilled Brocc0li
Grilled Eggplant
40g Green and Black's 85% Dark Chocolate
30g Chunky Peanut Butter

C-----C-----F-----P
1547-58----101--100

Total

C-----C-----F-----P
2382-75----153--173

28g of fibre 47g net carbs

[NickelArse]

Training:

10th March Legs Workout 83.4kg

Squats 60kg 5,5,5,5,5
Double Overhand Grip Deadlift 100kg 5,5,5,5,5
Barbell Lunge 20kg 5,5,5
Barbell Good Mornings 20kg 10,10,10
Barbell Front Squat 20kg 5,5,5

Legs still heavy, stiff and sore from Tuesday's festivities. Took it very easy this morning

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
198---0----22----0

Lunch

Chicken and Cucumber Salad with mayonnaise
50g myprotein Impact Whey in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
676---10----29----96

Dinner
Meatza with Chorizo and Cheddar
Cashews
Peanuts

C-----C-----F-----P
1318-19----105--70

Boozey Night Out

1 bottle red wine
1 Vodka
Small Pizza

C-----C-----F-----P
1810-134---64---61

Total

C-----C-----F-----P
4034-163---220--235

6g of fibre 157g net carbs

Kinda of an unscripted cheat meal, my girl friend is a bad influence