Balancing Act to Super Hero!

Training Training Logs
61

[quote]jo3 wrote:
You are eating 1000-1200 less kcals than me. You better be at <5% BF when you’re done with this diet.[/quote]

Somehow I don’t think I will be at the end of this 4 week cycle. Because I tried to make a hybrid of two different programs, it meant that I had to do a lot of tweaking to get it right.

So I was fully aware that this first Cycle was like a trial run to make sure everything is perfect for the next one.

But I seriously think there’s something wrong with me (thyroid or something), with the level of my calories, plus the level of activity, the fat should be melting off!

LR

62

My Glycogen depletion workout was supposed to be today, but due to unforseen circumstances I’m going to push it back till tomorrow. Today I had to go and get fitted for and get my foot strike tested for my New Sprinting shoes! A late birthday present!

[photo]22938[/photo]

Morning weigh in;
W= 82.2 Kg
F= 19.9 %
M= 40.0 %

I think there’s something seriously wrong with what I’m doing. I have the next two weeks to do all the tweaking I want, but something has to change!

Exactly the same as yesterday.

LR

63

I tried the cyclical keto thing awhile back when I was in diet mode. I never got the huge carb ups to work for me either. I’d go all week, then one day I would pretty much just have to sit and eat, then fall asleep from all the carbs, then wake up and repeat the process. My fat loss stalled doing that. I was about 10 lbs lighter than you at the time and I tried 800g, 600g, and down to 400g refeeds, if I remember correctly.

I loved it at the time, after dieting all week, but it was too good to be true. Looking back, I also wasted a day doing nothing but eating and sitting on my ass, usually after a morning training session.

Eventually, I took up CTs strategy, of small a carb up every 7-10 days, usually oats for breakfast pre-workout, then Surge pwo, and another carb heavy meal after that and the fat started coming off again. I’d also get a fair amount of carbs through veggies, usually the good ones that people say not to count, but it was enough to support whatever training I was doing at the time.

Cool shoes.

64

[quote]theuofh wrote:
I tried the cyclical keto thing awhile back when I was in diet mode. I never got the huge carb ups to work for me either. I’d go all week, then one day I would pretty much just have to sit and eat, then fall asleep from all the carbs, then wake up and repeat the process. My fat loss stalled doing that. I was about 10 lbs lighter than you at the time and I tried 800g, 600g, and down to 400g refeeds, if I remember correctly.[/quote]

That’s some good informations there. I’m glad I’m not the only one that tried to tweak things a little bit.

To be honest I don’t have a positive relationship with carbs. I enjoy the various meats and vegg meals during the weak instead of the carbs on the weekend. I didn’t enjoy force feeding myself either.

Sounds like a plan. I was trying to do a hybrid of CT’s and Lyle McDonalds recommendations, but I think I lent slightly more towards Lyle. These last two weeks were like a trial run for me. It was mainly to find out what worked and how well it worked.

So I’m going to start from scratch on Monday, with some tweaks. Now I know what works for me, and what doesn’t, hopefully I’ll do a lot better.

Thanks for the tips.

[quote]Cool shoes.
[/quote]

Thanks again! Maybe I beat some Sprint records.

LR

65

So after the last two weeks of dieting and tweaking things to find out how my body will react, I’ve decided to tread my last two weeks as trial weeks. I took no pictures or measurements two weeks ago. I just basically started for the sake of it and had no accurate numbers apart from Bodyweight and a dodgy BF%.

So this morning, I took pictures and measurements, and I’m going to start it all again this Monday from scratch. I’m going to be doing the same diet I was with a few tweaks, basically less Kcals and more protein.

[photo]22956[/photo]

Bodyweight x 9.5 = 1710 Kcals

Type 1 Day - 60% Fat / 40% Protein + Trace Carbs (originally 70/30)

Type 2 Day - 60% Protein / 40% Fat + Trace Carbs (originally 50/50)

Type 3 Day - 40% Protein / 40% Carbs / 20% Fat (originally 40/30/30)

I don’t think there was anything wrong with the way I was training, so I’ll keep it the same.

[photo]22957[/photo]

Mon - Compound + Isolation (Strength)/ possible pre-breakfast cardio

Tue - Compound + Isolation (Hypertrophy)

Wed - Squash Practice

Thur- Compound + Isolation (Endurance)

Fri - OFF

Sat - Squash Match Day

Sun - OFF / Carb up day.

W = 82.2 Kg
F = 19.6 %
M = 40.2 %

15.5 - Neck
47.0 - Shoulders
42.0 - Upper Chest
39.5 - Lower Chest
35.5 - Upper Abbs
34.5 - Waist
36.0 - Hips
14.5 - Upper Arms L+R
23.5 - Upper Leg L+R
15.0 - Calf L+R
09.0 - Ankle L+R

So there you have it. All the numbers, and pictures, NO FUCKING ABOUT!!!

If anyone wants to see what I looked like when I first joined the site, you can find pictures here;
http://tnation.tmuscle.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/introduction_to_london_runner

I’ve changed a bit, but not enough for my liking. I need to add A LOT (at least 20 Kg) of muscle to my frame to get anywhere near what I want to look like. So I need to tackle this fat loss and get it out of my way!

For those following since the beginning, I’ve also decided to drop “Neanderthal No More” from my program list. The reason for this is;

I’ve been to see BBB and I know what my problems and imbalances are now, and because I’m already incorporating the exercises into my daily routine, there’s no reason for me to do the whole NNM program to fix anything.

Instead I’ll be running 2 tweaked versions of the RKD Cycle and brining Starting Strength forwards and extending it by 2 weeks.

Later!

66

Holy shit Batman! I saw your pics from last year. Impressive change!

How long do you plan on doing RKD? Do you have a time limit, or will it be until you hit a certain BF% goal?

Either way, you need to hop on the Starting Strength train soon so we can both get huge. 20kg of muscle mass wouldn’t look bad on me either.

By the way, what happened to that fun neighbor of yours?

67

Hey LR,

I’ve been reading more than posting recently, but am following your thread along and looking fwd to seeing your progress.

I am doing some carb cycling myself at present, for a little body recomp. High P, mod F and just veggies through the week and then a carb up day on Sun and like you I’m still tweaking to hit the sweet spot!

68

[quote]jo3 wrote:
Holy shit Batman! I saw your pics from last year. Impressive change![/quote]

Thanks man, there has been a change, I don’t know about impressive though.

It’s two cycles only. Whatever happens, happens. I’ll go all out like a crazy man, and I should get good results. Then onto SS.

Yeah, I’m really looking forward to it. I’ve given myself 14 weeks of SS, hopefully I’ll be able to add some crazy strength in that time frame. I’d be happy with 5 Kg muscle gain (7 Kg LBM) by the end of those 14 weeks.

Never heard from, seen her, or heard her again. Oh well! But summer’s here and plenty of fun to be had!

LR

69

[quote]Lift and Eat wrote:
Hey LR,

I’ve been reading more than posting recently, but am following your thread along and looking fwd to seeing your progress.

I am doing some carb cycling myself at present, for a little body recomp. High P, mod F and just veggies through the week and then a carb up day on Sun and like you I’m still tweaking to hit the sweet spot![/quote]

How’s everything going. It’s been a long time since I’ve seen you around here.

How’s the body recomp going? What are you stats, and what are you going for?

LR

70

[quote][b]Regressive Keto Cycle - 10 Weeks (2 cycles)

New Numbers;[/b][/quote]

W: 83.7 Kg
F: 20.9 %
M: 39.4 %

Calories; 1710 Kcals per day.

Type 1 Day = 171g P, 114g F

Type 2 Day = 256g P, 76.g F

Type 3 Day = 171g P, 171g C, 38g F

M = T1
T = T1
W = T1

T = T2
F = T2
S = T2

S = T3

M = T1
T = T1

W = T2
T = T2
F = T2
S = T2

S = T3

M = T1
T = T1

W = T2
T = T2
F = T2
S = T2

S = T3

M = T1
T = T1

W = T2
T = T2

F = T3
S = T3
S = T3

LR

71

[quote]Type 1 Day - 60% FAT / 40% PROTEIN

1710 Kcals, 171g Pro , 114g Fat[/quote]

Breakfast;
Turkey Mince - 150g [quote](30g P / 7.8g F)[/quote]
EVOO - 2 Tbsp [quote](24.7g F)[/quote]
Celery - 100g [quote](0.5g P / 1g C / 0.2g F)[/quote]
Omega 3 Liquid - 2 Tbsp [quote](9g F)[/quote]

(30.5g P / 1g C / 44.4g F)

Lunch;
Turkey Mince - 150g [quote](30g P / 7.8g F)[/quote]
EVOO - 1 Tbsp [quote](13.7g F)[/quote]
Lettuce - 2 Cups [quote](2g P / 4g C)[/quote]
Omega 3 Liquid - 2 Tbsp [quote](9g F)[/quote]

(32g P / 4g C / 30.5g F)

PWO Shake;
True Whey - 3 Scps [quote](57g P / 5.4g C / 5.1g F)[/quote]
Glycine - 10g [quote](5g P)[/quote]

(67g P / 5.4g C / 5.1g F)

Dinner:
Beef Mince - 150g [quote](30g P / 15g F)[/quote]
Cauliflower - 200g [quote](7.2g P / 7.2g C / 1.8g F)[/quote]
Butter - 13g [quote](10g F)[/quote]
Omega 3 Liquid - 2 Tbsp [quote](9g F)[/quote]
Glycine - 5g [quote](5g P)[/quote]

(42.2g P / 7.2g C / 35.8g F)

171.7g P
115.8g F
17.60g C

Total Kcals = 1729 (1799 with trace carbs)

LR

72

[quote]London Runner wrote:
Lift and Eat wrote:
Hey LR,

I’ve been reading more than posting recently, but am following your thread along and looking fwd to seeing your progress.

I am doing some carb cycling myself at present, for a little body recomp. High P, mod F and just veggies through the week and then a carb up day on Sun and like you I’m still tweaking to hit the sweet spot!

How’s everything going. It’s been a long time since I’ve seen you around here.

How’s the body recomp going? What are you stats, and what are you going for?

LR[/quote]

I was upto 13 stone, but I wanted to lean out a little as my waist was getting a bit too wide for my liking (being only 5 foot 5 doesn’t help!). I had a lot of injury issues last year which made it difficult to keep the fat gain under control, it was hard eating to gain whilst knowing my exe choices were restricted (not much lower body, pretty much zero cardio or HIIT stuff) and I was therefore adding more fat than I would have otherwise.

Also for me, it’s difficult to coach people about fat fat loss if they see you have a fat gut! Most people want a trainer that looks the part and they don’t understand about ‘bulking up’ to gain more muscle. As much as I’d like to just train big guys, I need the money that regular clients provide, so I can’t afford to be choosy! So, while I don’t need to have ‘hawt abz’ I do need to look like I’m reasonably lean and in good shape to the average person walking through the gym door.

Anyway, now I’m around 12 & half stone and lost mostly fat. I’d like to get back up to at least 13 but not put on as much fat as before, which is easier now I can actually do more exes! No idea what my % fat is, I’m just going by eye and the tape measure.

73

[quote]Lift and Eat wrote:
I was upto 13 stone, but I wanted to lean out a little as my waist was getting a bit too wide for my liking (being only 5 foot 5 doesn’t help!). I had a lot of injury issues last year which made it difficult to keep the fat gain under control, it was hard eating to gain whilst knowing my exe choices were restricted (not much lower body, pretty much zero cardio or HIIT stuff) and I was therefore adding more fat than I would have otherwise.

Also for me, it’s difficult to coach people about fat fat loss if they see you have a fat gut! Most people want a trainer that looks the part and they don’t understand about ‘bulking up’ to gain more muscle. As much as I’d like to just train big guys, I need the money that regular clients provide, so I can’t afford to be choosy! So, while I don’t need to have ‘hawt abz’ I do need to look like I’m reasonably lean and in good shape to the average person walking through the gym door.

Anyway, now I’m around 12 & half stone and lost mostly fat. I’d like to get back up to at least 13 but not put on as much fat as before, which is easier now I can actually do more exes! No idea what my % fat is, I’m just going by eye and the tape measure.
[/quote]

I totally understand where your coming from about people not wanting to hire an out of shape PT. The general public doesn’t know much about training so they want to see the goods first.

What are your current training methods? Are you following any specific program or diet?

LR

74

My numbers and diet are listed above.

Training went well today. Was done in about an hour, not counting my rehab exercises. Weights were up in all exercises. I have just started supplementing with Beta Alanine, so this could have something to do with it.

I’m gonna get an early night, so I’m fresh for tomorrow.

We had a crazy rain storm in London over the last couple of hours, so there’s going to be crazy humidity tonight.

LR

75

I never weighed in this morning. But diet and training went OK. Diet was exactly the same as yesterday (listed above) and training was hypertrophy day, which took a lot longer then expected. I tried out some TUT stuff for a couple of exercises today and it felt really good.

But right now, I’M REALLY PISSED OFF!!!

I broke my Squash Racket today, and this is a new one I’ve only had for just over a month. I broke my last one as well! I need to stop going for crazy shots so close to the wall, or this could become an expensive hobby.

REALLY FUCKING STRESSED ME OUT!! I’m a pretty good Squash player (one of the best at my club) so the Rackets I play with aren’t exactly cheap.

Other then that, I have one more day of Type 1 diet left before I start my Type 2 high protein days.

LR

76

Went to play Squash this morning for Fasted Cardio with my 3rd replacement racket. It was a pretty good workout. I had a teaspoon of EVOO before I left for my fuel. I felt pretty good, and full of energy until now. I feel pressed shattered right now, good thing I don’t have to lift today.

Morning Numbers;

W= 82.2 Kg
F= 19.7 %
M= 40.0 %

Same as yesterday. Type 2 Day starts tomorrow. I’ll post the Menu tomorrow morning, or later today.

LR

77

[quote]London Runner wrote:

What are your current training methods? Are you following any specific program or diet?

LR[/quote]

Up til quite recently I was doing alot of Waterbury style set/reps (10x3 & 4x6) which was working well. At the moment I’m doing some Eric Cressey stuff to fix up my imbalances. Basically lots of rowing (as i’m very press dominant) and single leg moves, combined with rehab stuff/foam rolling etc. I read your thread on your visit to BBB, all good stuff.

Diet-wise I’m just eating proteins, fats and veggies Mon-Sat and then a carb up on Suns. So far that has worked to drop some fat but improve my strength, but I know I’ll probably have to adjust again at some point. It’s not so much a specific diet prog but more a ‘cut and paste’ of several proven techniques!

78

[quote]Lift and Eat wrote:
Up til quite recently I was doing alot of Waterbury style set/reps (10x3 & 4x6) which was working well. At the moment I’m doing some Eric Cressey stuff to fix up my imbalances. Basically lots of rowing (as i’m very press dominant) and single leg moves, combined with rehab stuff/foam rolling etc. I read your thread on your visit to BBB, all good stuff.

Diet-wise I’m just eating proteins, fats and veggies Mon-Sat and then a carb up on Suns. So far that has worked to drop some fat but improve my strength, but I know I’ll probably have to adjust again at some point. It’s not so much a specific diet prog but more a ‘cut and paste’ of several proven techniques![/quote]

The trip to see BBB was very helpful for me. I learn a lot about myself, and now I’m on the road to fixing my imbalances, so that’s great.

Your basically doing the same as me. Picking tried and true programs that have yielded great results for a lot of people, that way we don’t have to over think anything, Just do it!

Great stuff.

LR

79

[quote]London Runner wrote:
The trip to see BBB was very helpful for me. I learn a lot about myself, and now I’m on the road to fixing my imbalances, so that’s great.

Your basically doing the same as me. Picking tried and true programs that have yielded great results for a lot of people, that way we don’t have to over think anything, Just do it!

Great stuff.

LR[/quote]

Yeah, I have done my own progs in the past, but it is also quite nice to have something already done…it frees up space in my head to design progs for others when my own is taken care of! I think that designing your own prog is much harder than someone elses. Although you know your own particular quirks, it is also harder to be objective. I just wish there was a resource like this avaliable when I started training, then I might not have the imbalances I have now!

Anyway, I won’t clog up your log with my crap. I look fwd to seeing your next progress pics.

80

[quote]Type 2 Day - 60% PROTEIN / 40% FAT

1710 Kcals, 256g Pro , 76g Fat[/quote]

Breakfast;
Eggs - 3 [quote](18g P / 16g F)[/quote]
EVOO - 1 Tbsp [quote](13.7g F)[/quote]
Brie - 50g [quote](10g P / 12g F)[/quote]
Celery - 100g [quote](0.5g P / 1g C / 0.2g F)[/quote]
Omega 3 Liquid - 2 Tbsp [quote](9g F)[/quote]
True Whey - 2 Scps [quote](38g P / 3.6g C / 3.4g F)[/quote]

(66.5g P / 4.6g C / 54.3g F)

Lunch;
Chicken - 100g [quote](30.7g P / 1.7g F)[/quote]
Fry Lite - 9 Sprays [quote](1g F)[/quote]
Broccoli - 100g [quote](3.6g P / 7g C)[/quote]
Omega 3 Liquid - 2 Tbsp [quote](9g F)[/quote]
True Whey - 1 Scp [quote](19g P / 1.8g C / 1.7g F)[/quote]

(53.3g P / 8.8g C / 13.4g F)

Dinner:
Chicken - 100g [quote](30.7g P / 1.7g F)[/quote]
Fry Lite - 9 Sprays [quote](1g F)[/quote]
Cauliflower - 200g [quote](7.2g P / 7.2g C / 1.8g F)[/quote]
True Whey - 1 Scp [quote](19g P / 1.8g C / 1.7g F)[/quote]

(53.3g P / 5.4g C / 5.3g F)

Bed Shake:
Total Milk + Whey - 3 Scps [quote](75.9g P / 3g C / 1.8g F)[/quote]
Glycine - 5g [quote](5g P)[/quote]
Leucine - 5g [quote](5g P)[/quote]

(85.9g P / 3g C / 1.8g F)

259.g P
74.8g F
21.8g C

Total Kcals = 1709 (1796.4 with trace carbs)

LR