NickelArse's IF LCHF Bulletproof Log

[NickelArse]

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

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

Here's a quick background anyway (it's about a months out of date so a few things have changed)

Age: 30 (20/08/1984)
Height: 181cm
Weight: 81kg
Bodyfat: ~13%
Body type: Mesomorphic I guess but I have a very narrow waist considering the width of my shoulders and my legs used to be extraordinarily skinny. I've since been able to put a bit of bulk on my thighs but my calves are basically non-existent. So I guess Mesomorphic upper body and Ectomorphic legs.
Qualifications: I've enrolled in Tafe SA's Certificate III in Fitness but don't start until January. I would plan to complete a Certificate IV one I've finished the III
Sports: None
Supps:
Have tried pretty much everything under the sun but at the moment I'm taking

• The One (original formula) pre workout
• AAKG, Beta Alanine from Bulk Nutrients pre and intra workout
• Creatine from Bulk Nutrients (14g per day)
• WPC and WPI from proteindirect.com.au
• Also consume a daily Bullet Proof Coffee that consists of 10g grass fed butter, 10g organic coconut oil and 10g cacao butter with a long black espresso. Not a true BP coffee but I love it nonetheless

Diet: Currently following a Low Carb High Fat (LCHF) and Intermittent Fasting (IF) diet including daily Bullet Proof Coffee consumption (post workout, it's the best), I usually limit carbs to less than 50 grams a day but don't count calories any more and don't hesitate to have a cheat day.

From May to September of this year I was able to lose 9 kilos with relative ease using the aforementioned strategies combined with regular (once or twice a week) 24 hour fasts with morning cardio sessions (both steady state and HIIT). If that doesn't make any sense I'll break it down for you.

• Dinner on Tuesday at 8pm
• Cardio session in the morning
• Bullet Proof Coffee at 3pm (or a minimum of 2 hours prior to dinner). The great thing about a BP coffee when you're fat adapted is it allows your body to continue burning fat and prevents your body going catabolic. It keeps you in the fasted state (by not raising insulin) but prevents muscle loss
• Dinner at 8pm on Wednesday breaking a 24 hour fast

Not currently performing the 24 hour fasts as I'm looking to focus on strength gains. Won't hesitate to use them again if I want to drop my body fat though.

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


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

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

Strategy: Diet strategies already listed

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


Heavy Weight/Low Rep Back and Triceps


Light Weight/High Rep Legs and Delts


Heavy Weight/Low Rep Chest and Biceps


Light Weight/High Rep Back and Triceps


Heavy Weight/Low Rep Legs and Delts


Light Weight/High Rep Chest and Biceps


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


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

Narrow Grip Tricep Dips Weighted 25kg x 8

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

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

Photos
All taken while living in Spain in 2007







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



After Keto Cut - July 2013 @ 77kgs


Current Photos @ 81kgs

As you can see from my signature I've also got a blog I'm running as well.

[NickelArse]

19th November Light Weight/High Rep Pecs and Biceps Workout 81.7kg

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

[workingthedream]

IN!! always good to see a fellow aussie.

congrats on the progress looking good.

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

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

wanted to do this initially, but seemed like a chore.

[NickelArse]

IN!! always good to see a fellow aussie.

congrats on the progress looking good.

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

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

wanted to do this initially, but seemed like a chore.

I use tapatalk to post on an aussie bb forum then just copy the post ([img] tags included) straight across using the bb.com app

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

[NickelArse]

20th November Heavy Weight/Low Rep Back and Triceps Workout 81.8kgs

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


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

[NickelArse]

Been off the wagon for the last week as I've a crazy couple of weeks at work. Will be back on the straight and narrow soon

[NickelArse]

26th November Heavy Weight/Low Rep Legs and Delts Workout 80.9kg

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

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


1934 calories

[GG249]

lol @ the 1st pic

[NickelArse]

Some HIIT swim sprints this morning and a long fast until this evening with a some keto scrambled eggs and bacon for dinner.

[becomingflu]

Looking great so far! I'll be following ya. I've just started higher fat/keto myself. I'm up in Bali.

[NickelArse]

Looking great so far! I'll be following ya. I've just started higher fat/keto myself. I'm up in Bali.

Perfect place for plenty of coconut milk curries

[becomingflu]

Yeah I'm thinking a nice yellow curry chicken w/ rice will be a great carb up meal. What do you think?

[NickelArse]

Dinner last night

1500 cals of creamy scrambled eggs and bacon

140g fat 60g protein

[NickelArse]

Yeah I'm thinking a nice yellow curry chicken w/ rice will be a great carb up meal. What do you think?

Sound good to me, you can also use grated cauliflower to make a rice substitute for days when you're not carb refeeding.

Something like this

http://www.primalpalate.com/paleo-re...liflower-rice/

[workingthedream]

Dinner last night

1500 cals of creamy scrambled eggs and bacon

140g fat 60g protein

O.o

...that plate is hypnotic...

[NickelArse]

4th December Light Weight/High Rep Pecs and Biceps Workout 81.4kg

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

2464 calories

[NickelArse]

Rest day
2618 calories today

[NickelArse]

PBs on Pullups and Dips this morning

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

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

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

Carb refeed day today too

[NickelArse]

3877 calories

[NickelArse]

Pre workout Bullet Proof Coffee today (normally have it post workout), worked well good session. About to try the paleo bun at Grilld

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

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

[becomingflu]

I've been rocking the bulletproof coffee lately as well. I drink it throughout the morning until my very late breakfast. Then I go to the gym 1-2 hrs later. Super yum!

[NickelArse]

I've been rocking the bulletproof coffee lately as well. I drink it throughout the morning until my very late breakfast. Then I go to the gym 1-2 hrs later. Super yum!

Bullet Proof coffee (either with coconut oil or pure MCT Oil) is an excellent way to stay in ketosis even if you up your carbohydrate intake. The body can not metabolise MCT oil without ketones. Just having my post workout BP coffee now

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

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

2000 cals

[NickelArse]

Rest day
2321 calories

[NickelArse]

10th December Light Weight/High Rep Back and Triceps Workout 80.9kgs

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

[NickelArse]

Been doing some super long hours at work so took a week off and now I'm easing my way back into it.

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


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

[NickelArse]

Works been crazy and had a death in the family so training's taken a back seat. I think it's best if I lay off the heavy weights for a while until life's a bit more settled.

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

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

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

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

[becomingflu]

Hey I'm really sorry to hear about your loss.

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

However, there is also this:

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

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

Anyways, good luck to you and keep truckin'

[NickelArse]

Hey I'm really sorry to hear about your loss.

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

However, there is also this:

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

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

Anyways, good luck to you and keep truckin'

Thanks mate

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

[djcyph]

great stuff dude! do you mind posting some more of your meals/food choices?

thanks!

[NickelArse]

great stuff dude! do you mind posting some more of your meals/food choices?

thanks!

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

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