Going Banana's in '09

Training Training Logs
82

[quote]bulldog24 wrote:
thosebananas wrote:
I wasnt being cocky, i genuinely didnt know what he was on about.

ah right… so ur takeing the number of cals per gram of each macro?

thats what fit day told me and i just copyed and pasted it. but i see that your right?

wtf is up with fitday then?

still too low, but makes me feel slightly less like im starving myself.

Scott

I don’t want to be mean or anything, but this is an example of relying on technology too much – You should know that 1100 calories is stupid low and you’d probably feel absolutely terrible if consuming that.[/quote]

i do know that thats too low. im shooting for 2000-2800

83

I have to be the first to say it but your sleep schedule sucks. I’m not gonna ask why you’re waking up at what looks like 1 in the afternoon or what you do with the rest of your day. Your last post had you waking up at 8am. WTH? You gotta be more disciplined than that. Try at least to be consistent to get 8-9 hours of sleep a night at the same reoccurring times.

As far as your nutrition woes goes here a good article to start with:
Tailor-made nutrition by JB

There are two more in addition to this one. At the end of the day, if I recall rightly, first concern yourself with total calories (macronutrients) than micro nutrients (# of carbs, etc). To lose weight essentially means what is expended is greater than your intake.

Good luck and this ought to help you immensely.

84

Article 2

85

the sleeping is related to my work and to uni times.

the latest i will be home from work is 3am. but sometimes i dont have uni so i sleep in aslong as my body wants.

other times i have to get up.

Im trying to organise work so i am able to get at least 8 hours sleep, but it proves difficult sometimes.

Scott

86

[quote]thosebananas wrote:
pervysage73 wrote:
wats with all the bread in ur meals, od man

cut started on monday. theres been no bread since… and hardly any before anyway…[/quote]

Better get used to the bodybuilding.com fairies, who won’t take the time to read your entire log, prematurely commenting on your shit without any coherent point.

Keep dialing in your plan, things will be fine.

87

[quote]NewDamage wrote:
thosebananas wrote:
pervysage73 wrote:
wats with all the bread in ur meals, od man

cut started on monday. theres been no bread since… and hardly any before anyway…

Better get used to the bodybuilding.com fairies, who won’t take the time to read your entire log, prematurely commenting on your shit without any coherent point.

Keep dialing in your plan, things will be fine.[/quote]

aye… its going grand so far…

im assuming increases vascularity (seeing more veins when unpumped) is a good thing? lowering BF%? cuz i can see vein in my biceps and forearms that ive never seen before. and im pretty sure i see a few poping out in my legs.

been spending a lot of time researching low carb recipes and different ways of making tuna

going to get some eggs, and flax meal tomorrow hopefully and make some tuna burgers with salad. :smiley:

Whats your thoughts on corned beef? Its so cheap and has breakdown of something like:

per tin
carbs 2g
protein 30
fat 40

but ive heard people say thats it rubbish protein or something?

Scott

88

[quote]thosebananas wrote:

aye… its going grand so far…

im assuming increases vascularity (seeing more veins when unpumped) is a good thing? lowering BF%? cuz i can see vein in my biceps and forearms that ive never seen before. and im pretty sure i see a few poping out in my legs. [/quote]

Definitely a good thing.

Well…corned beef…I’m not too familiar with it really. However based on the numbers you posted , it fits your meal breakdown pretty good. Maybe have some with some greens of some sort, wash it down with a 20gram whey shake, and you’ve got a meal.

I don’t know why it would be “rubbish” protein. If its beef its beef. Its probably just too high in fat for typical bodyvuilding diet fare, but thats all fair game on a low-carb plan.

89

Taken from the mens health website… so dont trust it 100%
but apparently compared to lean beef

Beef (per 100g) =
Calories: 162kcal
Protein: 30g
Total fat: 4.7g
Saturated fat: 2g
Salt: 0.18g

Corned beef:
Calories: 205kcal
Protein: 26g
Total fat: 11g
Saturated fat: 6g
Salt: 2.2g

and: Beef, cured, corned beef, canned Nutrition Facts & Calories

To me it looks like some extra fat and a tiny bit less protein.

I cooked it with some onions what other vegies i have. little bit of lea and perrings and its tasty.

Going to buy a good few more tins today and try to find some flax meal.

90

Day 4

13.00 Wake up

13.30 MEAL 1
Shake:
2 scoops whey
1 scoop casein
5g BCAA
2g ALCAR
5g CEE
100g Strawberrys

Thermopure

16.00 MEAL 2
75g Roast Chicken

16.30 Gym

DB Bench
30kg DB x8
35kg DB x5
37.5kg DB 4x5

THEN I GOT FUCKING ANGRY AND WENT A BIT NUTS. Pile of fucks in the gym and got really angry at myself for some stuff in my life. So just cranked up the death metal and dominated the rack

Power shrug (from Knee)
100kg x8
140kg x5
160kg x5 (straps on)
170kg 3x5 1 min rest
160kg 3x5 45 sec rest
140kg 3x8 45 sec rest (straps off)
120kg 3x10 30 sec rest

Bent Row from Bottom Pin
60kg x8
80kg x5
90kg 3x5 1 min rest
80kg 6x5 45 sec rest (3 reverse grip: alternating)
70kg 6x8 45 sec rest (3 reverse grip: alternating)
60kg 6x10 30sec rest (3 reverse grip: alternating)

Seated row:
13/15 stack 3x5 1 min rest
14/15 stack 2x5 1 min rest

Later Pull Downs
11/20 stack 4x5 1 min rest

This might not be 100% accurate of what i did. i stopped counting exactly after a while. kind of a complete instinctive session. But fucking good. Everyone was staring at me like i was a physco, fuck it i looked like one, sweat pissing out every pore, mouthing the words to the metal music and blood all over my t shirt from a burst callus.
Im going to start watching rest times a lot more.

During: 1L water mixed with 1L Red bull + 15 g BCAA

18.00 MEAL 3
whey/casein shake
5g BCAA
5g CEE
2 g ALCAR

19.15 MEAL 4
175 g corned beef
1/2 onion
bbq sauce
fryed in olive oil

21.45 Meal 5
175 g corned beef
1/2 onion
bbq sauce
fryed in olive oil

00.00 MEAL 6
Casein shake
5g BCAA

91

forgot to mention. i weighed in at 126kg before my gym session

4kg/9lbs lose in about 8 days. not bad, but id assume its water weight because of the low carbs?

92

Yeah, some water loss, and some fat loss.

Good job and keep it up. Nice torture session - just be careful doing shit like that, you ain’t eating enough to effectively recover from many of those.

Still, its good to get in the gym and foam at the mouth sometimes.

93

was wondering… ive been takeing about 8-10g of cee a day for the past 2-3 weeks.

How much “water weight” you reckon im holding because of it?

And will there much of a dramatic visual change once i cycle off?

94

[quote]thosebananas wrote:
was wondering… ive been takeing about 8-10g of cee a day for the past 2-3 weeks.

How much “water weight” you reckon im holding because of it?

And will there much of a dramatic visual change once i cycle off?

[/quote]

Not really important.

I wouldn’t cycle off, but I also wouldn’t take CEE, either. But, since you claim to get better results using CEE over monohydrate, then go ahead and stick with it.

95

09.00 Wake up

09.30 MEAL 1
Shake:
2 egg white
2 scoops whey
1 scoop whey
5g BCAA
5g CEE
2g ALCAR
100g strawberrys
water

2 thermopure

13.30 MEAL 2
whey/casein shake
5g BCAA
5g CEE
2g ALCAR

16.00 Gym
Deadlift
60kg x8
100kg x5
140kg x5
160kg x4
180kg 4x5 I got 190kg 5x5 last week. I was FUCKED today.

Rack Pulls (from below Knee)
190kg x3
210kg x3
230kg x2 - belt exploded, lost all motivation after.

Overhead Press
60kg x8
80kg x5
90kg 3x5

30 mins of random core exercises.

During:
3L water mixed with 1L diet kick + 15g BCAA

I fucked up pre workout nutrition and i reckon thats partly why i had such a shit deadlift session. I wanted 200kg 5x5 off the floor and to lock out 260kg for 3. Didnt happen today but it will next week.

18.00 MEAL 3
Whey shake
5g BCAA
5g CEE
2g ALCAR

19.30 MEAL 4
7 85% beef burgers, 13% onion
4 eggs

20.45 MEAL 5
Casein shake
5g BCAA

00.30 MEAL 6
Casein Shake
10g BCAA

0100 Bed

96

[quote]thosebananas wrote:
09.00 Wake up

09.30 MEAL 1
Shake:
2 egg white
2 scoops whey
1 scoop whey
5g BCAA
5g CEE
2g ALCAR
100g strawberrys
water

2 thermopure

13.30 MEAL 2
whey/casein shake
5g BCAA
5g CEE
2g ALCAR

[/quote]

Amy reason why you’re taking in so many shakes? They will certainly get your Cals in, but I’d try to get some more whole food in - it might help psychologically and physically as shakes can leave you feeling “empty” a lot of the times. Still, better than nothing of course.

Why were you fucked today? That’s a 22lb drop off from last week which IS NOT good. On lifts like deadlifts, you should be going up, at least a little bit.

Dunno but it might have had something to do with your insane session in the gym last time. Again, you can’t destroy yourself eating like this, you won’t be able to recover. Train smart.

However, its still early on and you may still be adjusting to the diet. If this happens again next time you do deadlifts I’d bump up calories by about 300 or so and see if it has a postive impact on your strength.

You can’t be afraid of SOME strength loss, but I think at your level of experience and body composition now, we should be getting some strength INCREASES on the major lifts, with any losses coming later on in the cut, if ever (in an ideal situation, at least.)

I know you mentioned some financial issues, but any chance you can get this to 30g of BCAA?

Hopefully so. Make it happen.

Assuming this is 7 ounces beef burgers - if so, at 85% fat, I’d drop the yolks from the 4 eggs here, as your fat is probably already high enough in this meal.

Replace this with a solid food meal of the same Caloric value if possible. Too many shakes! Almost like you’re doing the V-Diet!

What were your totals for the day?

97

[quote]NewDamage wrote:
thosebananas wrote:
09.00 Wake up

09.30 MEAL 1
Shake:
2 egg white
2 scoops whey
1 scoop casein
5g BCAA
5g CEE
2g ALCAR
100g strawberrys
water

2 thermopure

13.30 MEAL 2
whey/casein shake
5g BCAA
5g CEE
2g ALCAR

Amy reason why you’re taking in so many shakes? They will certainly get your Cals in, but I’d try to get some more whole food in - it might help psychologically and physically as shakes can leave you feeling “empty” a lot of the times. Still, better than nothing of course.

16.00 Gym
Deadlift
60kg x8
100kg x5
140kg x5
160kg x4
180kg 4x5 I got 190kg 5x5 last week. I was FUCKED today.

Why were you fucked today? That’s a 22lb drop off from last week which IS NOT good. On lifts like deadlifts, you should be going up, at least a little bit.

Dunno but it might have had something to do with your insane session in the gym last time. Again, you can’t destroy yourself eating like this, you won’t be able to recover. Train smart.

However, its still early on and you may still be adjusting to the diet. If this happens again next time you do deadlifts I’d bump up calories by about 300 or so and see if it has a postive impact on your strength.

You can’t be afraid of SOME strength loss, but I think at your level of experience and body composition now, we should be getting some strength INCREASES on the major lifts, with any losses coming later on in the cut, if ever (in an ideal situation, at least.)

Rack Pulls (from below Knee)
190kg x3
210kg x3
230kg x2 - belt exploded, lost all motivation after.

Overhead Press
60kg x8
80kg x5
90kg 3x5

30 mins of random core exercises.

During:
3L water mixed with 1L diet kick + 15g BCAA

I know you mentioned some financial issues, but any chance you can get this to 30g of BCAA?

I fucked up pre workout nutrition and i reckon thats partly why i had such a shit deadlift session. I wanted 200kg 5x5 off the floor and to lock out 260kg for 3. Didnt happen today but it will next week.

Hopefully so. Make it happen.

18.00 MEAL 3
Whey shake
5g BCAA
5g CEE
2g ALCAR

19.30 MEAL 4
7 85% beef burgers, 13% onion
4 eggs

Assuming this is 7 ounces beef burgers - if so, at 85% fat, I’d drop the yolks from the 4 eggs here, as your fat is probably already high enough in this meal.

20.45 MEAL 5
Casein shake
5g BCAA

Replace this with a solid food meal of the same Caloric value if possible. Too many shakes! Almost like you’re doing the V-Diet!

00.30 MEAL 6
Casein Shake
10g BCAA

0100 Bed

What were your totals for the day?
[/quote]

The burgers where tiny.

i bought a box of 20… and the frozen weight is 2kg
so thats about 4 ounces a burger. but i reckon they were 75% of that when cooked…

Deadlifts was purely fatique i think, fitrst 2 reps would shoot up but 3rd was hard and then the last 2 were insanely hard. I felt strong easily strong enough on the first two lifts but just tired out.

On the shake front:
I cant think of any really low carb stuff to bring to uni for during the day. I dont want to be the crazy mn with tuna in a frezzer bag. So shakes are just handy during the day at uni.

Yea i can bump it up to 30g, except anymore than 15g i need more than 2L to mix it in.

Totals:
Calories: 3100
Carbs: 34 - 24 from the strawberries
Protein: 385
Fat: 150

Not bad… maybe too high on the cals.

What you reckon?

Scott

98

Day 6

11.00 Wake up

11.30 MEAL 1
Shake:
2 scoops whey
1 scoop casein
10g BCAA
3g CEE
2g ALCAR
100g Strawberries
Water

2x thermopure
1x multi

15.00 MEAL 2
Whey/Casein shake
5g BCAA
3g CEE
2g ALCAR

18.00 Meal 3
Whey/casein shake
5g BCAA
3g CEE
2g ALCAR

20.15 MEAL 4
350g mince
1 onion
chilli powder
garlic
2 egg whites

22.30-23.00 MEAL 5
Casein shake
5g bcaa

00.00 Bed

The last meal i havnt had yet, but will.
With all that, my numbers for today will be:

Cals: 2000
Carbs: 38g - again mostly from strawberries for breakfast.
Protein: 250g
Fat: 90g

I reckon my cals and fat are a small bit higher, as i havnt found a way of including the olice oil i cook in. prob used 30-50ml of EVOO, so that would pump the fat and cals up id imagine.

Today was pretty easy, got a few craving while working away in the library. But held strong. ALCAR + Creatine helps me study and do work really well.

Gonna take some snaps tomorrow in the AM before breaky as its day 7.

1 week down and it hasnt been so bad.

Got some rowing HIIT planned for tomorrow. 5 mins of 30 on 30 off. going to do this twice or three times with about 5 mins rest in between sets. Then going to do 3 bicep exercises, 2 tricep exercises, some military press and some lat raises. Basically the muscles i dont usually do any isolation stuff for.

99

I’d eat a bit more. What’s in those shakes? Just whey and casein? You need either fat or carbs in there lest your body starts adapting to burning protein and muscle for energy!

Also, how’s your money situation? New Damage is right, you shouldn’t be having so many shakes. Man, if I was still in the UK, I’d be fucking BALLING. Lean meats, good selection of fish, cheap eggs… And they actually discount things about to go out of date. It makes me sad that cutting with whole food where I’m at is an everyday struggle. I just hope Customs lets my Metabolic Drive through this time, because I can’t take eating this local cottage-cheese type thing anymore. F*CKING DISGUSTING.

/mini-rant over.

Anyway, get some eggs and get up on the discount section meats and fish! At worst, buy some coconut oil and make protein/fat shakes.

100

Were those overhead presses done with or without leg drive??

101

[quote]Hanley wrote:
Were those overhead presses done with or without leg drive??[/quote]

Leg drive…

Narrow stance, Dip to about quarter squat, explode up onto toes and then land in a wider stance.

Y u ask?

Scott