Today was a good and bad day. I had a mango today, so that totally fucked my diet for today. But training was great and harder then ever. More weight on all lifts, and I did 5 Pull ups (perfect), from a dead hang, for the first time in my life.
The Mango was PWO, just after my PWO shake, so hopefully it didn’t do much damage. I’m going to try and run damage control on this one. Hopefully I didn’t fuck up too much!
We’ll see tomorrow at the weigh in!
LR
[quote]London Runner wrote:
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.[/quote]
It’s interesting that you started your day with EVOO. In the “Things I Can’t Prove, But Believe” thread in the T-Cell, a few guys have theorized that having some fat in the morning before your cardio may be better than fasted cardio because it primes your body to continue using fat as the energy source. I think it’d be more applicable for those who have a ton of muscle (since the body would naturally want to switch to using the muscle as fuel), but it’s an interesting concept nonetheless.
[quote]jo3 wrote:
London Runner wrote:
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.
It’s interesting that you started your day with EVOO. In the “Things I Can’t Prove, But Believe” thread in the T-Cell, a few guys have theorized that having some fat in the morning before your cardio may be better than fasted cardio because it primes your body to continue using fat as the energy source. I think it’d be more applicable for those who have a ton of muscle (since the body would naturally want to switch to using the muscle as fuel), but it’s an interesting concept nonetheless.[/quote]
That’s exactly where I got it from.
I’m gonna be throwing in fasted cardio a couple of times a week (Mon, Weds, and Friday) to see where it gets me.
The Mango yesterday was really not a good idea. Totally messed up my numbers this morning.
I don’t think I’m gonna add photos and measurements till next Friday!
LR
Type 2 Diet today and no training!
LR
[quote]Type 3 Day - 40% PROTEIN / 40% CARBS / 20% FAT
1710 Kcals, 171g Pro , 171g Carbs, 38g Fat[/quote]
Breakfast;
Wholegrain Oats - 75g [quote](8.25g P / 45g C / 6g F)[/quote]
Skimmed Milk - 350ml [quote](11.9g P, 17.5g C, 0.35g F)[/quote]
(20.15g P / 62.5g C / 6.35g F)
Smoothie;
Frozen Blueberries - 100g [quote](0.6g P, 6.9g C, 0.1g F)[/quote]
Organic Yoghurt - 10g [quote](0.6g P, 0.8g C, 0.1g F)[/quote]
Apple Juice - 250ml [quote](0.25g P, 28g C)[/quote]
(1.45g P / 35.7g C / 0.2g F)
Lunch;
Organic Spaghetti - 75g [quote](9.5g P / 46.5g C / 1.5g F)[/quote]
Red Onion - 200g [quote](3g P / 6.6g C / 0.4g F)[/quote]
Organic Passata - 300ml [quote](2.7g P / 11.4g C / 0.6g F)[/quote]
Tuna Steak in SW - 1 Can [quote](40.6g P / 0.8g F)[/quote]
(55.8g P / 64.5g C / 2.5g F)
Dinner:
Turkey Mince - 150g [quote](30g P / 7.8g F)[/quote]
Broccoli - 100g [quote](3g P / 7g C)[/quote]
Fry Lite - 18 Sprays [quote](2g F)[/quote]
Omega 3 Liquid - 2 Tbsp [quote](9g F)[/quote]
(33g P / 7g C / 18.8g F)
Bed Shake:
Total Milk + Whey - 2 Scps [quote](50.6g P / 2g C / 1.2g F)[/quote]
Glycine - 5g [quote](5g P)[/quote]
Leucine - 5g [quote](5g P)[/quote]
Omega 3 Liquid - 2 Tbsp [quote](9g F)[/quote]
(60.6g P / 2g C / 10.2g F)
171.0g P
171.7g C
38.05g F
Total Kcals = 1713.25
LR
I moved the Off Day to today. I’ve just felt shitty and tired all day. Haven’t even done any rehab exercises. Diet had been Type 1, perfect.
I wasn’t able to do the fasted cardio this morning, but I’ve done a lot of NEPA. I’m getting off the net now and going to sleep early! 6am fasted cardio, here I come.
W= 83.3 Kg
F= 20.8 %
M= 39.5 %
LR
Did fasted cardio this morning for 20 mins. About 80 mins of NEPA. Had a strength training day today and diet has been perfect.
W= 82.4 Kg
F= 20.1 %
M= 39.8 %
I’m going to be doing the fasted cardio all this week.
LR
Fasted cardio again this morning. Squash this time, for 90 mins.
W= 82.1 Kg
F= 19.7 %
M= 40.1 %
I did some Isolation work today instead of usual training. My quads and glutes are still aching from yesterday, really bad, so I gave leg work a miss today.
Today was my last type 1 day. Onto type 2 tomorrow. Going running again tomorrow morning!
LR
Another fasted cardio session this morning. I think it’s helping, I can see some visual differences, but no movement on the scale as yet. It’s becoming addictive again, I’m enjoying running in the morning sunshine, and there’s always hot women around in the sunshine!
W= 82.2 Kg
F= 19.7 %
M= 40.0 %
Workout today was a TBT session as usual, tomorrow will be fasted cardio in the morning and TBT training in the afternoon. And I’m poosible going to throw in a Circuit session with weights on Saturday, but I have some squash games, so I’ll have to wait and see.
Update pics and numbers will be Saturday morning, because I’m not going to do any fasted cardio on the weekends.
Later!
LR
Did fasted cardio again this morning, doing longer sessions between breaks now.
Numbers from this morning;
W= 81.6 Kg
F= 19.3 %
M= 40.2 %
Diet was another Type 2 day.
I gave training a miss today. My body just wasn’t having it. 3 days in a row must have been a bit too much.
Measurements and pics tomorrow morning.
LR
Can’t wait to see your progress sir!
[quote]SelfInflicted wrote:
Can’t wait to see your progress sir![/quote]
x2. Let’s see 'em!
Squash day today, and no training.
[photo]23274[/photo]
There’s no difference, although my belly looks bigger.
W = 81.6 Kg
F = 19.5 %
M = 40.1 %
15.0 - Neck quote[/quote]
47.0 - Shoulders quote[/quote]
43.0 - Upper Chest quote [/quote]
39.25 - Lower Chest quote[/quote]
34.25 - Upper Abbs quote[/quote]
34.5 - Waist [quote](No Change)[/quote]
36.0 - Hips [quote](No Change)[/quote]
14.25 / 14 - Upper Arms L+R [quote](-0.25 / -0.5)[/quote]
23.0 - Upper Leg L+R quote[/quote]
15.0 / 15.25 - Calf L+R [quote](No Change / +0.25)[/quote]
09.0 - Ankle L+R [quote](No Change)[/quote]
There you have it.
LR
I did post a picture and text 3 hours ago, but it obviously didn’t make it.
Trying again now.
LR
Nothing to report!
LR
I’m not sure if you got my PM, there probably still not working. But if you click quote on my post, you’ll be able to see the HTML tags I use for the different text types.
Training was another Monday as usual. I went running this morning for my fasted cardio, which I’m doing again tomorrow morning.
Diet has been the usual Type 1.
LR
Fasted cardio again this morning. Running in the park, nice and early in the morning. Now that the sun has decided to stay a while, the hot chicks are out in force. Saw a couple of lookers jogging this morning, gave them a smile and a good morning as usual.
I’m fucking starving right now. But I’m gonna hold of a little before breakfast so the fat burning process keeps on going!
I’m going to make myself some Sugar Free Jelly (Jello) for this evening to satisfy any sweet cravings.
Diet is going to be Type 1 again today. And training will be my usual Day 2.
The workout was hard today, mostly due to the weather. It’s way too hot in the gym!
LR
No fasted cardio today! I went and played Squash this morning. Well not really played, more of a practice session. I feel a little shitty today, like unwell, but I’m not sure as to why.
No training today either!
I’m going to be changing my Training and Diet next week for these reasons;
1/ I don’t think the training volume is enough. I think I’m selling myself shot a little, so I’m going to Up it.
2/ I’m getting bored of this current program, so I’m going to change it to something I’ve designed.
1/ I’m really not feeling like eating warm/hot food at the moment, with the weather being the way it is, so I’m going to redesign my diet around meals containing more cold veggies like Celery, Cucumber and Lettuce instead of the steamed Broccoli, Cauliflower etc…
2/ I’m also going to change the diet on my OFF days and tweak the Kcals. Right now, my diet for workout and non workout days is exactly the same. I just moved the 3 whey scoops from PWO to 1 scoop before each meal, which is shitty because it creates an amino pulsing effect which is not optimal for fat loss.
Now it’s only going to be Whey Isolate PWO and Casein or Whole foods on days OFF.
Monday;
Fasted Cardio
+
3 x Chest
3 x Back
2 x Shoulders
Tuesday;
2 x Quads
2 x Hamstrings
1 x Glutes
1 x Calves
Wednesday;
Fasted Cardio
Thursday (TBT);
1 x Quads
1 x Hams
2 x Chest
2 x Back
2 x Biceps
2 x Triceps
2 x Shoulders
Friday;
Fasted Cardio
Saturday;
Circuits Day-
A1- Bench Press
A2- BB Row
A3- Front Squats
A4- RDLs
A5- Sit Ups
15 Reps each exerices and repeat circuit 5 times without rest!
Apart from the usual;
Whey Isolate,
Micellar Casein,
Beta Alanine,
Creatine,
Glycine,
Electrolyte Powder,
[quote]Carbolin 19[/quote] (I’ve had a bottle since last year, might as well use it) starting Monday.
LR
A few things to mention today.
1/ I HATE working out in this weather! It’s brutal, especially since my gym isn’t one of those state of the art fancy places. I need to keep going out for air, and then the direct sunlight fucks me even more!
2/ I realised today that I’ve been totally fucking up my diet, in the most important area, FATS. I haven’t been getting enough.
The back of the olive oil bottle says that per Table Spoon (15ml) I should be getting 13.7g Fat. But I measured today, and my Tablespoons have only been giving me 7ml each, which means on most days, I’ve been getting 200-250 less then I should be. And this may have also stopped me from going as deep as I could be into Ketosis.
I haven’t done a Keto test in a while, so I’m not sure if I’m even in Ketosis day to day.
So right now while I’m tweaking my diet into a Summer Menu, I’ll have to take it into account.
That’s it for today…
LR
Nothing to report.