10.00 Wake up
11.00 MEAL 1
4 x bacon
2x e
tea
protein
BCAA
13.00 MEAL 2
protein BCAA
14.00 to 1700 Playin ruby
17.30 MEAL 3
Protein
Milk
BCAA
19.30 MEAL 4
16 oz Steak
Potatoes
22.00 MEAL 5
Protein
BCAA
10.00 Wake up
13.00 MEAL 1
4 boiled es
15.00
2 Spike tabs
multi
16.30 TRainin
Front Squats
50x12
70x5
80x5
90x5
100x3
Back Squat
90x5
110x5
120 3x5
Over eads
70 x5
80 x5
90 2x5
95 x5
Romanians
130 x5
150 x5
Kneelin Ab Pull Downs
40 x5
45 x5
17.30 MEAL 2
Wey Sake
BCAA
18.15 MEAL 3
6 boiled es
tea
Potatoes?? I thought you were trying for ketosis. I’m confused.
G
[quote]Intersweat wrote:
Potatoes?? I thought you were trying for ketosis. I’m confused.
G[/quote]
I am. but its pretty much impossible at home when im not buyin the food etc.
back at uni to resume the diet properly on monday.
Scott
How much you weighing now
Scales here are putting me at 117kg.
My new laptop came today, so my log will actually make sense again. Eventually most of the keyboard stopped working and i had to try and type my log without the use of alot of keys, hence the weird posts.
BACK AT UNI!
NEW LAPTOP - old one i broke the H,G,D, N and M keys. hence the fucked up posts to my log over the past 2 weeks.
While at home I have maintained my weight pretty much even though i let my diet slip a bit. I played 3 rugby matchs and i can honestly say that i am fitter now than i was when playing international rugby. I play prop but for anyone that knows about rugby, I was switched to flanker at halftime in two of the matchs and that just doesnt happen. 
Last night i put in my order for supps to last me untill september.
I bought:
15kg whey
10kg casein
2kg BCAA
500g Beta analine
1000 triple strength fishoil
120 super strength A-Z vit
270 ZMA
This should last me at 3-4 shakes a day, 10 fishoil, 3 ZMA and 1-2 multis.
Back to the grind then!
20/04
11.00 WAKE up
12.00 MEAL 1
1 Spike
1 multi
3 fishoil
6 boiled eggs
Meal 2
100g chicken
meal 3
200g chicken
veg
chow mein sauce
meal 4
65g chicken
meal 5
6 boiled eggs
14.00 Wake up
15.00 MEAL 1
6 boiled eggs
butter
17.00 MEAL 2
steak mince
tomatoes
onions
chillis
garlic
chilli powder
cheese
21.00 MEAL 3
smoked sausage
65g chicken
23.30 MEAL 4
steak mince
tomatoes
onions
chillis
garlic
chilli powder
cheese
00.00 Bed
08.30 Wake up
0900 MEAL 1
6 eggs
butter
2 thermopure
1 multi
11.00 MEAL 2
whey
bcaa
cee
2 Spike
12.00 GYM
Powercleans
60x8
80x5
90x3
95x2
100x2 - not great form but PBs none the less
80kg 3x5
Power Shrugs
60kg x10
100kg x10
140kg x8
180kg x5
160kg 2x12
170kg 2x10
Rows
60kg x5
80kg x5
90kg x5
reverse grip
90kg x5 95kg x5
14.00 MEAL 3
whey
bcaa
cee
17.45 MEAL 4
whey
casein
beta alainie
bcaa
18.15 MEAL 5
340g chicken
bbq sauce
0100 MEAL 6
casein
bcaa
3xZMA
11.00 Wake up
11.15 MEAL 1
6 boiled eggs
butter
2 thermopure
1 multi
13.30 MEAL 2
340 chicken
100g cheese
bbq sauce
16.00 MEAL 3
whey
casein
bcaa
cee
beta analine
1 thermopure
16.30 Gym
tin of red bull
Bench
60kg x8
80kg x5
90kg x5
95kg x3
100kg 2x3
100kg x6 - Felt strong as fuck so…
112kg x2 - PB old single PB was 110
117.5kg x1 - PB - i thought it was 115 on the bar, but partner slyly loaded 117.5
Close Grip
80kg x5
90kg 2x5
90kg x6
Overhead Lockouts
60kg x6
80kg x5
90kg x3
95kg x2
85kg x5
Press Downs
Full Stack 5x5
Cross Trainer
Fat burn level 5 30mins.
18.45 MEAL 4
2x whey
bcaa
cee
beta analine
20.00 MEAL 5
Steak mince
onions
pepper
chilli pepper
tomatoes
kidney beans
chilli powder
garlic
cheese
20.45 MEAL 6
Whey/Casein Shake
BCAA
Beta Analine
21.00- 00.00 Working.
00.30 MEAL 7
casein
bcaa
3xZMA
0130 Bed
0300 Wake up - FUCKING FLAT MATES.
0500 meal 8
Steak mince
onions
pepper
chilli pepper
tomatoes
kidney beans
chilli powder
garlic
cheese
07.00 meal 9
Casein
BCAA
0900 Bed
Any reason for eating so frequently?
It looks like you’re overdoing it, to me. Except for maybe post-post workout, I’d get my meals at about 3-4 hour intervals.
As always, make sure your portion sizes are the right size for the Calorie totals you are shooting for.
Other than that, good to see you back on the grind.
[quote]NewDamage wrote:
Any reason for eating so frequently?
It looks like you’re overdoing it, to me. Except for maybe post-post workout, I’d get my meals at about 3-4 hour intervals.
As always, make sure your portion sizes are the right size for the Calorie totals you are shooting for.
Other than that, good to see you back on the grind.[/quote]
the frequent eating… are you talking about today for meal 3-5.
that was becasue i was working from 2100 - 00.00 and i wasnt going to be able to eat or drink any water so i was kind of getting it all in before i went. leaving me with one shake after and some zma then bed
portion sizes will have to be addressed.
But im very very happy with this week. ive put on 2 kilos over 2 weeks of basically nothing but cardio and 2 squat sessions. and not being strict on the diet. but i come back and destroy my clean PB and fucking annilate my Bench PB.
i hope those pesky 2 kilos will fall off over the next week as im back low carbing it and hope its water.
i look the exact same in pics over the last 3 weeks thou.
[quote]thosebananas wrote:
the frequent eating… are you talking about today for meal 3-5.
that was becasue i was working from 2100 - 00.00 and i wasnt going to be able to eat or drink any water so i was kind of getting it all in before i went. leaving me with one shake after and some zma then bed
[/quote]
Figured as much. Do your best to avoid shoveling in too much food at once, though, even IF your total Calories for the day stay the same. I don’t care what anyone says; I think it impairs fat loss.
That’s awesome. Just remember don’t chase two rabbits - you’re after fat loss here. Note I am NOT downplaying your strength gains - you gotta take any and every PR you can get, especially while dieting.
BUT don’t let the addictive nature of gaining strength effect your eating, that’s all I’m saying. Its easy to add in an extra meal here and there under the justification of getting stronger. Just some words from someone who’s been there before.
I’m sure they will. Its all a learning process and there will be bumps along the way - just gotta get right back to it, which you are, so good work.
14.00 WAKE UP
14.15 MEAL 1
Whey
Casein
BCAA
Beta Analine
CEE
1xthermopure
1 multi
14.30 MEAL 2
Steak mince
onions
pepper
chilli pepper
tomatoes
kidney beans
chilli powder
garlic
cheese
2 Spike pills
15.30 GYM
Deads - concentrating on form and NO hitching.
20kg x8
60kg x5
110kg x5
150kg x4
200kg x3
210kg x3
220kg x1 PB for no hitch
235kg x0 - i could have hitched this one and got it but thats not what i came to do. got it to 2-3 inchs above knee
200kg x2 - grip went on 3rd rep.
DB ROW
50kg 3x8
Pull Downs
80kg 2x10
85kg 2x8
Hammer Curls
25kg DBs 2x8
27.5kg DBs 2x5
Foam rolling for full back. especially sore on traps.
20 sec stretchs at each disc.
HAPPY WITH TODAYS SESSION DUE TO THE LACK OF SLEEP. 3 PBS IN ONE WEEK AINT BAD.
FORGOT MY PWO SHAKE. FUCK. finished in the gym at about 17.30
18.15 MEAL 3
whey
bcaa
cee
beta analine
1 glucosamine
19.00 Meal 4
170g chicken
21.00 MEAL 5
whey
casein
bcaa
beta analine
2100-0015 Working
00.30 MEAL 6
casein
bcaa
3x ZMA
[quote]NewDamage wrote:
thosebananas wrote:
the frequent eating… are you talking about today for meal 3-5.
that was becasue i was working from 2100 - 00.00 and i wasnt going to be able to eat or drink any water so i was kind of getting it all in before i went. leaving me with one shake after and some zma then bed
Figured as much. Do your best to avoid shoveling in too much food at once, though, even IF your total Calories for the day stay the same. I don’t care what anyone says; I think it impairs fat loss.
portion sizes will have to be addressed.
But im very very happy with this week. ive put on 2 kilos over 2 weeks of basically nothing but cardio and 2 squat sessions. and not being strict on the diet. but i come back and destroy my clean PB and fucking annilate my Bench PB.
That’s awesome. Just remember don’t chase two rabbits - you’re after fat loss here. Note I am NOT downplaying your strength gains - you gotta take any and every PR you can get, especially while dieting.
BUT don’t let the addictive nature of gaining strength effect your eating, that’s all I’m saying. Its easy to add in an extra meal here and there under the justification of getting stronger. Just some words from someone who’s been there before.
i hope those pesky 2 kilos will fall off over the next week as im back low carbing it and hope its water.
i look the exact same in pics over the last 3 weeks thou.
I’m sure they will. Its all a learning process and there will be bumps along the way - just gotta get right back to it, which you are, so good work.
[/quote]
NewDamage… I couldn’t agree with you more on this stuff.
=======
Scott… Listen to NewDamage here pls. Remember fat loss is definitely your goal for the short/medium term here…
Good luck with it
[quote]Intersweat wrote:
NewDamage wrote:
thosebananas wrote:
the frequent eating… are you talking about today for meal 3-5.
that was becasue i was working from 2100 - 00.00 and i wasnt going to be able to eat or drink any water so i was kind of getting it all in before i went. leaving me with one shake after and some zma then bed
Figured as much. Do your best to avoid shoveling in too much food at once, though, even IF your total Calories for the day stay the same. I don’t care what anyone says; I think it impairs fat loss.
portion sizes will have to be addressed.
But im very very happy with this week. ive put on 2 kilos over 2 weeks of basically nothing but cardio and 2 squat sessions. and not being strict on the diet. but i come back and destroy my clean PB and fucking annilate my Bench PB.
That’s awesome. Just remember don’t chase two rabbits - you’re after fat loss here. Note I am NOT downplaying your strength gains - you gotta take any and every PR you can get, especially while dieting.
BUT don’t let the addictive nature of gaining strength effect your eating, that’s all I’m saying. Its easy to add in an extra meal here and there under the justification of getting stronger. Just some words from someone who’s been there before.
i hope those pesky 2 kilos will fall off over the next week as im back low carbing it and hope its water.
i look the exact same in pics over the last 3 weeks thou.
I’m sure they will. Its all a learning process and there will be bumps along the way - just gotta get right back to it, which you are, so good work.
===============
NewDamage… I couldn’t agree with you more on this stuff.
=======
Scott… Listen to NewDamage here pls. Remember fat loss is definitely your goal for the short/medium term here…
Good luck with it[/quote]
I agree aswell… But its encouraging to note that im getting stronger and lighter/leaner. I thought the increased cardio would affect my strength greatly. but it hasnt so far.
Once i get this week over i will be back into my usual split/routine/diet. Ive actually groewn to enjoy 30 mins on the xtrainer or bike.
Don’t get too used to it ;o)
Funnily enough I’m seeing great results with 20 secs on/20 secs off HIIT on the x-trainer at the minute (I usually last about 6 or 7 mins but that’s cause the sprints are as fast as possible). I’ll be doing my first photo shoot in about 6-8 weeks.
Anyway… enough about me. Good luck with your continued weight loss.
[quote]Intersweat wrote:
Once i get this week over i will be back into my usual split/routine/diet. Ive actually groewn to enjoy 30 mins on the xtrainer or bike.
Don’t get too used to it ;o)
Funnily enough I’m seeing great results with 20 secs on/20 secs off HIIT on the x-trainer at the minute (I usually last about 6 or 7 mins but that’s cause the sprints are as fast as possible). I’ll be doing my first photo shoot in about 6-8 weeks.
Anyway… enough about me. Good luck with your continued weight loss.
[/quote]
photo shoot… eh? nice
11.00 WAKE up
11.15 MEAL 1
whey
casein
5g bcaa
1.5g Beta Analine
5g CEE
1 multi
1 thermopure
5 fishoil
15.30 MEAL 2
whey
casein
5g cee
1.5g Beta analine
5g BCAA
5 fishoil
16.00 GYM
Squats
20kg x8
70kg x5
110kg x5
130kg x3
150kg x3
160kg x1 - dumped bar on 2nd
160kg x2 PB - what i came to do. happy after failing the double before
120kg 3x3 - focusing on form and speed
Front Sqauts
70kg x3
80kg x5
90kg x3
100kg x2 - missed the triple
100kg x3 - PB again the second bite at the cherry proved to be successful
110kg x0
110kg x0 - 2 failed singles. Caving over in the hole, dropping elbows
18.00 MEAL 3
whey
5g bcaa
1.5g beta analine
5g cee
10 fishoil
19.30 MEAL 4
tuna
mayo
20.30 MEAL 5
whey/casein
beta analine
bcaa
2100-0100 Work
01.30 MEAL 6
chicken
tomato
onion
5 fishoil
3 ZMA
13.00 Wake up
13.30 MEAL 1
6 boiled eggs
butter
17.00 MEAL 2
tin of corned beef
1 onion
lea and perrings
19.45 MEAL 3
Whey/Casein
BCAA
CEE
Beta analine
5 fishoil