NickelArse's IF LCHF Bulletproof Log

[NickelArse]

Training:

11th March Pull Workout 82.6kg

Wide Grip Weighted Pullups

+0kg 3
+10kg 1,1
+15kg 1
+51.25kg (82.6kg body weight + 3kg chain and belt = 136.85kg or 301lbs) 1,1
+40kg 2,2
+10kg 5,5,5,5

Mixed Grip Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 42.5kg 5,4,4
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Seated Incline Dumbbell Hammer Curl 22kg each 4,4,3
Dumbbell Row 50kg each 3,3,3

The gym gods were smiling on me today. Fantastic workout

Tested my 1RM for a extreme pullup challenge on the misc, video incoming

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
198----0----22----0

Lunch

60g Cashews
Naked Burrito

C-----C-----F-----P
683---27----46----54

Dinner

Meatza with Cheddar and Chorizo

C-----C-----F-----P
1396--4----104---109

Total

C-----C-----F-----P
2369-34----172----182

3g of fibre 31g net carbs

[NickelArse]

Training:

12th March Push Workout 83.1kg

Pressing for a body weight OHP Day 1 Week 2

Barbell Overhead Press

60kg - 1,2,1 (5 sets of 3 reps at 85% 1RM) 55kg 3,3,3

Could not get into top gear on the heavy OHP, I think partially due to some tricep/pressing girdle muscle fatigue from an intense push session on Thursday night and combined with some CNS overall muscle fatigue from the monster pull session yesterday

30kg - 10,10,10,10,10 (boring but big 5 sets 10 reps 50% 1RM)

Dumbbell Lateral Raise 18kg each 5,4,4
EZ Bar Front Raise 27.5kg 6,5,4
Straight Arm Dumbbell Lateral Raise 10kg each 8,7,6

Nutrition:

Pre-Workout

8g Beta Alanine

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

Breakfast

Bullet Proof Coffee

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

Lunch

Fried Halloumi
3 Egg Omelette with Cheddar
4 rashes streaky bacon
3 Fish Oil Caps

C-----C-----F-----P
1366--3----106---97

Dinner

Homemade Roast Chicken (Half)
Roast Veg

C-----C-----F-----P
1045-35----56----100

Total

C-----C-----F-----P
2659-38----186----205

9g of fibre 29g net carbs

[NickelArse]

Training:
13/03 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Pork Ribs
Brocc0li
3 Fish Oil Caps

C-----C-----F-----P
602---17----27---78

Dinner

200g Roast Pork Belly
Carrot, Cucumber and Coriander Salad
50g myprotein Impact Whey in Almond Milk

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

Total

C-----C-----F-----P
1561-31----93----155

10g fibre so 21g net carbs

[NickelArse]

Training:

14th March Disregard strength, acquire aesthetics Legs Workout 83.5kg

Squats 60kg 10,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6
Barbell Lunge 20kg 5,5,5
Barbell Good Mornings 20kg 12,12,12
Barbell Front Squat 20kg 5,5,5

I'm back down to 1500 calories for a week or so and as such I'm going to take it very easy on my legs. Given the way they packed in last week I figure it's easier just to concentrate on dropping a few kgs and then ramp the weight back up when I'm eating decent calories again.

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 Breast and Cucumber Salad
2 boiled eggs
3 Fish Oil Caps

C-----C-----F-----P
463----4----24----58

Dinner

Roast Pork Belly and Brocc0li Salad

C-----C-----F-----P
566---12----41----43

Dessert

WPC Lava Cake

C-----C-----F-----P
269----2----9----44

Total

C-----C-----F-----P
1528-18----96---153

6g of fibre 12g net carbs

[NickelArse]

Training:

15th March Pull Workout 82.1kg

Straight Bar Pullups 15,7,6
Mixed Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 37.5kg 6,5,5
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Dumbbell Row 40kg each 8,6,6
Weighted Decline Sit Up 15kg 8,8,8

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

Roast Beef with Yorkshire Pudding and Roast Carrot
40g Peanuts
30g myprotein Impact Whey in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
703---29----36----69

Dinner



Reverse Seared Sirloin Steak and Grilled Brocc0li
35g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
658---14----33----81

Total

C-----C-----F-----P
1591-43----91----158

12g of fibre 31g net carbs

[NickelArse]

Training:

16th February Cardio Workout 82.5kg

458 calories burnt
35:22 duration

Heart rate average - 145
Heart rate max - 189

2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 4:20 (7/30 resistance)
1km row in 4:29 (5/10 resistance)
1km bike in 2:09 (7/30 resistance)

Nutrition:

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

Lunch

Bullet Proof Coffee

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

Dinner

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

C-----C-----F-----P
1340----27----91----108

Total

C-----C-----F-----P
1578-27----117--108

16g of fibre so 11g net carbs

Protein on the low side but I find if I have too much protein in one sitting I get too much gluconeogenesis which I want to avoid

[NickelArse]

Training:

17th March Push Workout 82.5kg

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 6,6,5
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 18kg each 5,4,3

Nutrition:

Pre-Workout

8g Beta Alanine

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

Breakfast

Bullet Proof Coffee

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

Lunch

Grilled Chicken, Cucmber and Tomato Salad
3 Fish Oil Caps

C-----C-----F-----P
329----7----9----57

Dinner

Naked Burrito with Cheddar and Guacamole
40g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
1059----27----69----87

Total

C-----C-----F-----P
1499----34----87----152

17g of fibre 17g net carbs

[NickelArse]

Training:

18th March Disregard strength, acquire aesthetics Legs Workout 81.6kg

Squats 60kg 8,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 5,6,5
Barbell Good Mornings 30kg 10,10,10

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.88km in distance)

Nutrition:

Pre-Workout

8g Beta Alanine

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

Breakfast

No Bullet Proof Coffee

2 x Scrambled Eggs
2 x Back Bacon
Tomato, Basil and Mozzarella Salad

C-----C-----F-----P
478----4----34----41

Lunch

Went to watch the football with a mate at a pub

40g Biltong
3 Pints of Lager

C-----C-----F-----P
823----55----3----27

Dinner

225g Sirloin Steak
Grilled Courgette
Left Over Thai Food
3 FIsh Oil Caps

C-----C-----F-----P
786---23----46----67

Total

C-----C-----F-----P
2119----82----83----143

4g of fibre 78g net carbs

Bit of a cheat day

[NickelArse]

Training:

19th March Pull Workout 81.1kg

Pullups 1,2,3,4,5,6,7,8,7,4 (Armstrong Pyramid Set)
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Mixed Grip Barbell Row 100kg 5,5,5
Weighted Decline Sit Up 20kg 8,8,8
EZ Bar Bicep Curl 32.5kg 8,7,7
Knee Raise 12,10,10

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.81km in distance)

Nutrition:

Pre-Workout

8g Beta Alanine

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito with cheddar
Grilled Brocc0li and Bacon Salad
3 Fish Oil Caps

C-----C-----F-----P
966---22----59---90

Dinner

225g Sirloin Steak
Tomato, Basil and Mozzarella Salad

C-----C-----F-----P
615----4----42----58

Total

C-----C-----F-----P
1685-26----109--156

7g of fibre 19g net carbs

[NickelArse]

Training:

20th March Cardio Workout 81.6kg

335 calories burnt
28:46 duration

Heart rate average - 136
Heart rate max - 187

2km treadmill run in 9:01 (pace 4:30 p/km)
2km bike in 4:33 (7/30 resistance)
500m row in 2:23 (1/10 resistance)

Decrease in output compared to previous cardio sessions. I'll put that down to the last 2 days of HIIT post lifting and some very low calories in general for the last week. Happy with my continued progress overall.

Nutrition:

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

Lunch

Bullet Proof Coffee

C-----C-----F-----P
119----0----13----0

Dinner

Naked Burrito with Cheddar
225g Reverse Seared Sirloin Steak
Grilled Courgettes
3 Fish Oil Caps
40g Dark Choc
20g Peanut Butter

C-----C-----F-----P
1435-22----98----111

Total

C-----C-----F-----P
1554-22----111--111

11g of fibre so 11g net carbs

[NickelArse]

Training:

21st March Push Workout 81.7kg

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 6,5,4
Dumbbell Pullover 26kg 6,6,6
EZ Bar Tricep Extension 25kg 8,7,6

Full body pump for carb refeed today

Barbell Squat 60kg 5,5,5
Pull Ups 6,6,6
Barbell Row 60kg 6,6,6
Hammer Curl 18kg each 6,3
Super set with
Dumbbell Bench 18kg each 6,8

Carb Refeed Day

Nutrition:

Pre-Workout

8g Beta Alanine

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

Breakfast

4 Slices of White Bread Toasted with Strawberry Jam
125g Fruit Muesli in fat free Yogurt
80g Haribo Starmix
30g myprotein Impact Whey in Skim Milk
3 Fish Oil Caps

C-----C-----F-----P
1433-258---9----68

Lunch

Penne Pasta and Bolognese
125g Fruit Muesli in fat free Yogurt

C-----C-----F-----P
1544-229---24---86

Dinner

Crepes with Lemon and Sugar (ended up needing to use oil to cook these as my teflon pan coating is fked, it put my over my fat goal for the day but there was nothing I could do about it)
30g myprotein Impact Whey in Skim Milk
125g Fruit Muesli in fat free Yogurt

C-----C-----F-----P
1435-226---21---76

Total

C-----C-----F-----P
4412-713---54---230

43g of fibre 670g net carbs and 274g of sugar

[NickelArse]

Training:

22nd March Legs Workout 82.4kg

Barbell Squats

20kg 10
60kg 3
80kg 2,1
100kg 1,1
120kg 2,2
110kg 3,3

Mixed Grip Barbell Deadlift

100kg 1
140kg 1
160kg 3,3,3,3,3

Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 30kg 10,10,10

Decided to put my full glycogen stores to use and do my first heavy squats session in a while.

Moved well, deads moved great too. Nice workout and happy with only 700g of weight gain despite the 700g of carbs ingested yesterday.

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
144----0----16----0

Lunch

Roast Gammon and Cauliflower
50g myprotein Impact Whey in Skim Milk
35g Peanuts

C-----C-----F-----P
822---24---40----90

Dinner

Received a last minute invite to a cocktail party. Food was out of this world and I drank a fair bit of wine too, kinda ****ed my calories for the day it was worth it.

C-----C-----F-----P
1359-65----49----42

Total

C-----C-----F-----P
2417-92----105--151

8g of fibre 84g net carbs

[NickelArse]

Training:

23rd March Pull Workout 82.4kg

Wide Grip Weighted Pullups +20kg 6,5,5
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curl 37.5kg 6,5,5
Weighted Sit Ups +22kg 5,5,5
Dumbbell Row 50kg each 5,4,4

Nutrition:

Pre-Workout

8g Beta Alanine

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

Breakfast

Bullet Proof Coffee

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

Lunch

Bolognese with Carrot Spaghetti and Cheddar
3 Fish Oil Caps

C-----C-----F-----P
750----22----44----64

Dinner

225g Sirloin Steak with Grilled Courgette
35g myprotein Impact Whey in Skim Milk

C-----C-----F-----P
661---11---32----80

Total

C-----C-----F-----P
1522-33----85----152

9g of fibre 24g net carbs

[NickelArse]

Training:

24th March Push Workout 82.4kg

Barbell Overhead Press

60kg - 2,1,1
55kg - 3,3,2

Dumbbell Lateral Raise 18kg each 4,4,4
EZ Bar Front Raise 27.5kg 6,5,4
Straight Arm Dumbbell Lateral Raise 10kg each 6,6,6
Barbell Upright Row 20kg 14,12,12

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.85km in distance)

Nutrition:

Pre-Workout

8g Beta Alanine

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

Breakfast

Bullet Proof Coffee

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

Lunch

Bolognese with Carrot Spaghetti and Cheddar
3 Fish Oil Caps

C-----C-----F-----P
750----22----44----64

Dinner

Meatza with Chorizo and Cheddar
175g Grilled Brocc0li
50g myprotein Impact Whey in Skim Milk

Went out to a mates birthday, had a few drinks

4x Vodka Soda
2 Wines

C-----C-----F-----P
1259-26----34----88

Total

C-----C-----F-----P
2120-48----87---160

12g of fibre 36g net carbs

[NickelArse]

Training:

25th March Disregard strength, acquire aesthetics Legs Workout 81.5kg

Squats 60kg 8,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 30kg 10,10,10
Calf Raise 60kg 8,8,8

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.91km in distance)

Nutrition:

Pre-Workout

8g Beta Alanine

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

Breakfast

Bullet Proof Coffee

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

Snack

40g Biltong

C-----C-----F-----P
118---1----3----21

Lunch

Massive 3 course feast at a fancy restaurant
Few glasses of wine

C-----C-----F-----P
1743-101---66---70

Dinner

Meatza with Chorizo and Cheddar
175g Grilled Brocc0li

C-----C-----F-----P
548----16----32----51

Total

C-----C-----F-----P
2520-118---110--150

18g of fibre 110g net carbs

[NickelArse]

Training:

26th March Pull Workout 81.5kg

Pullups 1,2,3,4,5,6,7,8,7,5 (Armstrong Pyramid Set)
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Mixed Grip Barbell Row 100kg 5,5,5
Weighted Decline Sit Up 22kg 5,5,5
EZ Bar Bicep Curl 32.5kg 8,7,6
Seated Incline Hammer Curls 18kg each 6,5,5
Knee Raise 12,10,10

Nice workout

Nutrition:

Pre-Workout

8g Beta Alanine

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

Breakfast

Bullet Proof Coffee

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

Lunch

250g Peri Peri Chicken Breast
200g Grilled Eggplant
45g Peanuts
20g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
713---17----33----85

Dinner

2 Pints of Beer
Half Roast Chicken and Roast Vegetables
2 Yorkshire Puddings

C-----C-----F-----P
1625-91----60----106

Total

C-----C-----F-----P
2449-108---102----199

15g of fibre 93g net carbs

2 days in a row with a lot of carbs not ideal

[NickelArse]

Training:

27th March Cardio Workout 82.1kg

405 calories burnt
25:28 duration

Heart rate average - 160
Heart rate max - 186

5km run in 25:28 (pace 5:04 p/km)



Absolutely blistering run. Quickest I've ever run in my life. My final 3km of this run were all done on sub 5 minute kilometres which I've never done before in my life. I only went for a run because I've my wrecked finger but didn't really know what to expect as this is my first outside run since September. Was just hoping to be able to manage a leisurely 4km.

However I just kept running faster and faster and wasn't getting out of breath.

I ran my 4th kilometre in 4:39 which is insanely fast by my standards, it's not like i was running on a flat course either. There's a 10 metre increase in altitude around this park according to google maps. I'm totally gobsmacked I was able to run this quick.

Wrecked finger for reference.

Nutrition:

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

Lunch

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Dinner

Meatza with chorizo, streaky bacon and cheddar
100g mixed veg
35g myprotein Impact Whey in Skim Milk
3 Fish Oil Caps

C-----C-----F-----P
1026-12----64----99

Total

C-----C-----F-----P
1170-12----80----99

5g of fibre so 7g net carbs

Very low calorie day to make up for the weekend

[NickelArse]

Training:

28th March Push Workout 81.0kg

Barbell Bench Press 20kg 10 60kg 3 80kg 6,5,5

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

Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 16kg each 8,7,6

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.88km in distance)

81.0kg nearly at the magical 80kg mark

Nutrition:

Pre-Workout

8g Beta Alanine

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

Breakfast

Bullet Proof Coffee

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

Lunch

Bolognese with Courgette Spaghetti and Cheddar
3 Fish Oil Caps

C-----C-----F-----P
911---16----52----92

Dinner

Grilled Eggplant Lasagne

C-----C-----F-----P
546---18----30----51

Total

C-----C-----F-----P
1568-34----91----151

12g of fibre 22g net carbs

[NickelArse]

Training:
29/03 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Roast Pork with Gravy
Roast Carrot and Cabbage
3 Fish Oil Caps

C-----C-----F-----P
527---22----28----46

Dinner

350g Grilled Peri Peri Chicken Breast
200g Grilled Zucchini
25g myprotein Impact Whey in Almond Milk
30g Peanut Butter
30g 85% Dark Chocolate

C-----C-----F-----P
984----21----48----113

Total

C-----C-----F-----P
1590-43----85----159

14g fibre so 29g net carbs

[NickelArse]

Some pics from the start of the year vs now

Weight on 04/01

88.8kg 195.3 lbs

Weight this morning

80.6kg 177.3 lbs

Weight lost

8.2kg 18lbs

Spoiler!

Pics taken 04/01/17

Shredz not fully acquired but it gives me a good platform to work with for the rest of summer. I've only eaten 1500 cals for the past 4 days so is expect my muscles to look a bit fuller after a couple of days at maintenance.

Spoiler!

[NickelArse]

Training:

30th March Disregard strength, acquire aesthetics Legs Workout 81.0kg

Squats 60kg 8,8,8,6,6
Barbell Front Squat 40kg 6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 40kg 4,4,4
Barbell Good Mornings 40kg 10,10,10

Nice workout. Front squats coming along nicely


Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.83km in distance)

Nutrition:

Pre-Workout

8g Beta Alanine

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

Breakfast

Bullet Proof Coffee

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

Lunch

Pulled Pork Naked Burrito
3 Fish Oil Caps

C-----C-----F-----P
546----9----37----47

Dinner

225g Sirloin Steak
Grilled Courgette
50g myprotein Impact Whey in Almond Milk
31g Peanuts

C-----C-----F-----P
889----8----50----100

Total

C-----C-----F-----P
1618-18----103----156

9g of fibre 9g net carbs

Last day of logging for a while, still eating mostly keto but need to take a break from writing this stuff up every day or I might become neurotic... well more so

[NickelArse]

Gonna get back to food logging

Training:
20/09 Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Lunch

Naked Burrito with Guacamole
Protein Shake and Milk
3 Fish Oil Caps

C-----C-----F-----P
1317-37----83----109

Dinner

280g Peri Peri Chicken Breast
Side Salad
90g Cashews
1 Scotch Egg

C-----C-----F-----P
1283----49----81----93

Total

C-----C-----F-----P
2744-86----180----202

18g of fibre 68g net carbs

More calories and carbs than ideal on a rest day but I was hungry so I ate

[NickelArse]

Training:

21st September Push Workout 85.4kg

Barbell Overhead Press

20kg 6,2
40kg 2
55kg 3,2,3

30kg - 10,10,10,8,8 (boring but big)

Dumbbell Lateral Raise 16kg each 4,3,3
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 4,5,5

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144---0----16----0

Lunch

Naked Burrito with Cheddar and Salad
50g WPC in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
1156-28----68---107

Dinner

225g Sirloin Steak
Massive Side Salad

C-----C-----F-----P
578--19----34----51

Total

C-----C-----F-----P
1905-47----118--165

7g of fibre 40g net carbs

Good day yesterday

[NickelArse]

Training:

22nd September Pull Workout 85.4kg

Wide Grip Pullups 12,8,6
Double Overhand Grip Barbell Row 50kg 10,10,10
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Underhand Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,5,4

Was a bit slow getting into it but finished strongly

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144---0----16----0

Lunch

Chicken Salad

C-----C-----F-----P
405---1----21----55

Dinner

Massive Caprese Salad
50g WPC in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
1012-22----60---94

Total

C-----C-----F-----P
1588-23----97---156

1g of fibre 22g net carbs

[NickelArse]

Gonna get back to food logging

Training:
16/10 Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

fasted til dinner

Dinner

150g mozzarella caprese salad
roast chicken breast stuffed with bacon and cheddar
50g cashew

C-----C-----F-----P
1655-54----97---138

Total

C-----C-----F-----P
1727----54----105----138

7g of fibre 47g net carbs

Training:

17th October Pull Workout 85.5kg

Wide Grip Pullups 12,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Neutral Grip Chinups 5,5,4

Back from holiday, looking to get back into a good routine.

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
108---0----12----0

Lunch

Grilled Chicken Breast and Broc****
3 Fish Oil Caps

C-----C-----F-----P
432----8----17----60

Dinner

150g mozzarella in a caprese salad
roast chicken breast stuffed with bacon and cheddar

C-----C-----F-----P
1311----3----87----129

Total

C-----C-----F-----P
1878----11----116----196

4g of fibre 7g net carbs

Training:

18th October Push Workout

Barbell Bench Press 20kg 10 60kg 3 90kg 3,3,3
Barbell Overhead Press 40kg 8,6,6
Incline Barbell Bench Press 60kg 6,5,5
Dumbbell Pec Fly 16kg each 5,5,5
Dumbbell Bench Press 26kg each 5,5,5
Dumbbell Pullover 28kg 6,6,6

Great 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
144---0----16----0

Lunch

Roast Pork with Veg
2 boiled eggs

C-----C-----F-----P
567----27----30----51

Dinner

Sirloin Steak
225g Fried Halloumi
40g dark choc and 20g peanut butter
50g cashews

C-----C-----F-----P
1791----24----136----113

Total

C-----C-----F-----P
2529-51----182--171

13g of fibre 38g net carbs

[NickelArse]

Training:

19th October Legs Workout 84.6kg

Barbell Back Squats

20kg 10
60kg 3
90kg 3,3,3

Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Barbell Lunge 40kg 3,3,3
Double Overhand Grip Deadlift 110kg 3,3,3

Good session overall, kinda taking it easy with the amount of weight after 2 weeks off from my holiday. Had planned on doing much more volume on deads in those final 3 sets but my legs felt cooked so I just did the 3 sets of 3.

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144---0----16----0

Lunch

Naked Burrito
30g WPC in semi skimmed milk
3 fish oil caps

C-----C-----F-----P
832----20----47----84


Dinner

Fried Halloumi
Chicken and goats cheese salad
2 glasses of red wine
50g cashews

C-----C-----F-----P
1586-24----105----88

Total

C-----C-----F-----P
2589-44----168----179

9g of fibre 35g net carbs

Training:

20th October Pull Workout 85. 7kg

Wide Grip Weighted Pullups +20kg 5,4,4
Mixed Grip Barbell Row 80kg 6,5,5
Mixed Grip Barbell Shrug 140kg 5,5,5
EZ Bar Bicep Curl 37.5kg 4,4,4
Seated Incline Dumbbell Hammer Curls 18kg each 5,5,3
EZ Bar Preacher Curls 27.5kg 5,3,3

It had been a long time since I'd put more sets into my biceps so I decided to tick that off the list this morning. Ideally I would have done more volume but I'm still working my strength levels back up, all good though.

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144---0----16----0

Lunch

Grilled Chicken, egg and mayonnaise salad
30g WPC in semi skimmed milk
3 fish oil caps

C-----C-----F-----P
785----13----39----98

Dinner

100g cashews
fried halloumi salad

C-----C-----F-----P
1410-41----105----72

Total

C-----C-----F-----P
2366-54----160----177

12g of fibre 42g net carbs

Training:

21st October Push Workout 84.0kg

Barbell Overhead Press

20kg 10
40kg 1,1
60kg 2,2,2,1

30kg - 10,10,9,7,6 (boring but big)

Dumbbell Lateral Raise 16kg each 5,4,4
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 6,5,4

Nice one

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144---0----16----0

Lunch

150g mozzarella in a caprese salad
50g wpc in whole milk
50g cashews
2.5 glasses of red wine

C-----C-----F-----P
1413-32----72----82

Dinner

200g Sirloin Steak and Bacon
bottle of red wine
5 vodka soda fresh lime

C-----C-----F-----P
1367----13----41----68

Went out drinking with some mates but kept calories down by staying away from beer

Total

C-----C-----F-----P
2951-45----129----157

3g of fibre 42g net carbs

Training:
22/10 Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Lunch

Bolognese with cheddar and carrot spaghetti
50g wpc in whole milk

C-----C-----F-----P
1084-48----51----109

Dinner

200g sirloin steak
3 fish oil caps

C-----C-----F-----P
429----0----28----43

Total

C-----C-----F-----P
1657-48----95----152

9g of fibre 39g net carbs

[NickelArse]

Weight loss back on track after a little speed bump during my holidays

[NickelArse]

Training:

23rd October Legs Workout 83.6kg

Mixed Grip Barbell Deadlift

120kg 1,3,3
140kg 1,1
180kg 1,1
160kg 1,1
100kg 6,6,6

Barbell Front Squat 50kg 3,3,3
Barbell Good Mornings 50kg 8,6,6
Barbell Squat 60kg 4,4,4
Barbell Lunge 20kg 6,6,6

Good workout overall, legs still lacking a bit of power after the big legs session on Thursday. Plus I'm not really back to full strength yet anyway. So could be better could've been worse

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144---0----16----0

Lunch

Bolognese with Cheddar and Bro.c.c.oli
30g WPC in semi skimmed milk
3 fish oil caps

C-----C-----F-----P
989----47----48----99

Dinner

125g Mozzarella in a caprese salad
Cheddar Crisps with Vegemite
Keto Pancakes

C-----C-----F-----P
1139----13----93----56

Total

C-----C-----F-----P
2299----60----157----162

14g of fibre 46g net carbs

[NickelArse]

Training:

24th October Pull Workout 84.4kg

Wide Grip Pullups 14,6,6
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,6,6
Seated Incline Dumbbell Hammer Curls 16kg each 6 14kg each 6,5
EZ Bar Preacher Curls 17.5kg 12,9,8

Good 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
144---0----16----0

Lunch

Bolognese with Cheddar and Bro.c.c.oli
30g WPC in semi skimmed milk
3 fish oil caps

C-----C-----F-----P
845----41----41----84

Dinner

125g Mozzarella in a caprese salad
Cheddar Crisps with Vegemite
200g Sirloin Steak

C-----C-----F-----P
1019-5----77----74

Total

C-----C-----F-----P
2035-46----134----165

8g of fibre 38g net carbs

[NickelArse]

Training:

25th October Push Workout 84.5kg

Weighted Narrow Grip Tricep Dips +30kg 4,3,3
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 32.5kg 5,4,4
EZ Bar Tricep Extension 22.5kg 10,10,10

Dumbbell Pullovers 28kg 6,5,5
Super set with
Barbell Close Grip Bench Press 60kg 5,4,3

Was running short of time so did pullovers superset with close grip bench. Sure got the heart rate up.

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144---0----16----0

Lunch

Bolognese with Cheddar and Bro.c.c.oli
2 boiled eggs
3 fish oil caps

C-----C-----F-----P
750----32----43----60

Dinner

300g Peri Peri Chicken
50g WPC in semi skimmed milk


C-----C-----F-----P
759--25----22----118

Total

C-----C-----F-----P
1713-60----81----189

8g of fibre 52g net carbs