Going Banana's in '09

Training Training Logs
102

DAY 7 - 1 week down

12.00 Wake up - My fucking flat mates went on the piss, came home at 2am and kept me up till 6am. not a great nights sleep at all.

12.30 MEAL 1
3 Boiled eggs
butter
salt

1 Scoop Whey
1 scoop Casein
5g BCAA
2g ALCAR

15.00 MEAL 2
Whey
Casein
5g BCAA
2g ALCAR
5g CEE

15.30 GYM

Military Press
60kg 5x5

Behind neck wide grip pull downs
12/15 x5
13/15 x5
14/15 3x5

Tricep Pressdowns
8/15 5x5

Supersetted with

DB Bicep Curls
25kg DBs 5x6

16.30 MEAL 3
2x Whey
5g BCAA
5g CEE
2g ALCAR

20.00 MEAL 4
Tuna Burgers:
Tin of tuna
1 whole egg
garlic
little EVOO
-These where pretty good… might add an extra tin of tuna and egg next time. with some onion, as the mixture was a little runny. but all in all a really good way to get the tuna in :smiley:

22.30 MEAL 5
200g Chicken
Onion
carrots
cabbage
bamboo shoots
mushrooms
piri piri spice
garlic
EVOO

00.00
1 scoop casein
5g BCAA

00.30 Bed

Numbers for today
Cals: 2000
Carbs: 6.7
Protein: 210
Fat 122

This is everything except the veg with the chicken. It cam in a stir fry pack and i have no idea how much of each thing was in it. Wouldnt have added that many cals and probably would have bumbed the carbs up a bit.

103

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

Leg drive…

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

Y u ask?

Scott[/quote]

Thank god.

Strict presses 3x5 with 95kg would make me hate you.

104

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

Leg drive…

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

Y u ask?

Scott

Thank god.

Strict presses 3x5 with 95kg would make me hate you.[/quote]

Lol… i was doing the behind the neck variety aswell.

I military 60 for 5x5… doubt i could even rep 80kg.

Scott

105

Progress
~20th Feb

106

[quote]thosebananas wrote:
Progress

EDIT : Jesus, I’m retarded. That was the before pic. My bad.

107

420×560 33.3 KB

Few minutes ago…

108


Back… Before

109

420×560 31.5 KB

few minutes ago…

110

So personal review…

Not a great deal of difference in pics whic im dissapointed in, but the scales are goin in the right direction, im seeing more and more veins in my arms and legs… and cloths are feeling looser in the right parts and tighter in arms/chest

1 week down.

These should be a good bench post for next week.

111

[quote]thosebananas wrote:
So personal review…

Not a great deal of difference in pics whic im dissapointed in, but the scales are goin in the right direction, im seeing more and more veins in my arms and legs… and cloths are feeling looser in the right parts and tighter in arms/chest

1 week down.

These should be a good bench post for next week.

[/quote]

Well, completely different lighting situation doesn’t help.

BUT the main thing is, its only been a week. The scale is going in the right direction, like you said, and increased vascularity all indicate you’re on the right path.

Just gotta lower your head and bull through for about 3 months, and if you are able to do this you’ll end up in incredible shape, so don’t fuck around and slack off.

112

is the lighting all that different?

gonna get more fasted cardio in. And actually get some HIIT done at least once.

Scott

113

Day 8

08.45 Wake up

09.15 MEAL 1
whey
casein
5g BCAA
2g ALCAR
100g strawberrys

2 thermopure
1 multi

12.00 MEAL 2
Whey/Casein
5g BCAA
2g ALCAR

15.00 MEAL 3
Whey/casein Shake
5g BCAA
5g CEE
2g ALCAR

15.00 GYM

Front squat:
20kg x10
60kg x5
80kg x5
90kg 2x3

Back Squat
90kg x5
110kg x5
120kg 2x5

Wide Leg Squats from pins (Belly button level when standing)
160kg x5
180kg x5
200kg x5
220kg 2x5

Squating was awful, i felt weak, un motivated and thought i was going to pass out at times.

Straight Leg Straight Back Deadlifts
130kg 3x5

Deadlifts: Speed
130kg x5 - 1 plate deficit
130kg 2x5 - 2 plate deficit

DB Lunges
27.5kg DBs 3x5

16.45 MEAL 4
Whey Shake
5g BCAA
5g CEE

18.15 MEAL 5
200g Chicken
onion
mushroom
carrot
cabbage
bamboo shoots
piri piri
garlic

21.30 MEAL 6
6xburgers+onions
3 eggs
cheese
75g Colslaw

23.00 MEAL 7
1 scoop casein
5g BCAA

23.30 BED

Numbers for today:
Cals:2600
Carbs: 12
Protein: 330
Fat: 130

Are these numbers sounding ok ro do i need more or less of something?

Feeling weak on today. thinking its because im getting the majority of my cals and FAT at night after uni. Im off to the shops to buy a ton of eggs a corned beef for breakfast. Going to try to get 1/4 at least of my cals in from breakfast. might even introduce some carbs like oats in a shake. not sure. but i do know that if i dont get more food in early on, my gym sessions are going to suck worse and worse. today was a slog and a half and its only the start of the week.
Any thoughts?

114

Dude… You need to eat solid food. Protein shakes are alright but can only tide you over for so long. Why would you bring the carbs back if you’re not losing fat fast enough? If anything, I’d restrict carbs to PWO and fruit in the morning.

Aside from that, eat more FATS. You probably feel like shit because you’re not eating enough carbs, but not eating enough fats for your body to switch to them either.

Buy the Ticket, Take the Ride, as Hunter S Thompson wrote. I think that once you get used to it it won’t be hard working out without carbs.

Anyway, why are you doing all the “from pins” work? I’m not really qualified to talk about this, but you’re doing a lot of heavy compound exercises, and I’d restrict them to the ones that give you most bang for your buck. Is now really the time to specialise and work on weak areas? You won’t be gaining much strength, realise that.

Also consider high volume workouts to mix things up a bit. Definitely add in the HIIT, though slowly - twice a week, then more once progress stalls, etc.

One other thing. Since your diet isn’t lacking in protein, I would ditch BCAA’s for Leucine with meals, and save BCAA’s for things like fasted cardio and before/after workouts. Why all the ALCAR, btw?

Final thought, get some fish oil in you.

G

115

[quote]thosebananas wrote:

Feeling weak on today. thinking its because im getting the majority of my cals and FAT at night after uni. Im off to the shops to buy a ton of eggs a corned beef for breakfast. Going to try to get 1/4 at least of my cals in from breakfast. might even introduce some carbs like oats in a shake. not sure. but i do know that if i dont get more food in early on, my gym sessions are going to suck worse and worse. today was a slog and a half and its only the start of the week.
Any thoughts?

[/quote]

Well, it is only day 8. Going low carbs is usually going to be a struggle the first week to two weeks. I think it is too soon for you to start making changes.

I would continue doing what you’re doing for at least one more week, and if you still feel you need more food, thne add in something like 250 Cals from protein and fat.

I would also pop my BCAAs between meals and not with them, to ward off catabolism.

I wouldn’t mess with the carbs just yet. Just tough it out. Some workouts are bound to suck, some are going to be better than others. I think if you get through this first two weeks, you’ll be doing better.

As far as the Calories at breakfast, I wouldn’t ingest much more than 500 Cals per sitting if I were in your situation. I think thats about the level you want to stay at in order to remain at a Caloric deficit if eating meals every 3 hours or so. We often think about Calories in terms of 24 hours but you can break it down into smaller time intervals, too, and I think if you exceed your Caloric deficit for one “sitting” you can obtain less than optimal progress.

Anyways, the point of this absurd thinking out loud was that I’ve had better results avoiding eating “large” amounts of Calories in one sitting, aside from post-workout, when going for fat loss.

1/4 of your Calories at breakfast would be something like 600-700 Calories though, so that’s probably not TOO much - but I’d try to keep it balanced as much as possible, if anything eating my larger meals post workout.

Also I think if you eat more whole food instead of shakes you’ll feel better and stronger!

116

Yea im takeing the whole foods on board.

Going to have 3-4 eggs for breakfast or a tina of tuna with EVOO with my shake.

I still cant think of viable ways of bringing low carb food to uni with me… everything i think of either wraped in carbs (sandwiches) or things like nuts/fruits.
any ideas? Thought about chicken in a container, but i cant really sit and munch on that in a lecture…

Im pretty sure i need a solid meal before a workout or ill be weak no matter what.

Not giving the carbs another thought. Im not craving them at all. I just think i need more “food” in my belly and maybe more fat.

ALCAR because it is working a treat at the minute for study sessions and wakeing me up in the morning. Also think this is why im not getting the old ketosis brainfog/clumsyness thing

Going to get back on the rower this week. havnt been on my mistress in a while :stuck_out_tongue: HIIT tomorrow morning in a fasted state :smiley:

Weighed in at 124kg today after 3 meals. So im still happy with the way things are going.
My bench/overhead lifts seem to be getting stronger while squating/deadlifting is getting weaker.

Scott

117

Take nuts and a shake and just add water.

Chicken is fine. Why can’t you eat that in a lecture or between lectures?

Anyway, I’d go with the shake when no other options are available.

118

[quote]G87 wrote:
Take nuts and a shake and just add water.

Chicken is fine. Why can’t you eat that in a lecture or between lectures?

Anyway, I’d go with the shake when no other options are available. [/quote]

nuts are not low carb…?

Im thinking i could just take some plain chicken wrapped in tinfoil…

119

[quote]thosebananas wrote:
G87 wrote:
Take nuts and a shake and just add water.

Chicken is fine. Why can’t you eat that in a lecture or between lectures?

Anyway, I’d go with the shake when no other options are available.

nuts are not low carb…?

Im thinking i could just take some plain chicken wrapped in tinfoil…

[/quote]

Nuts are somewhat low carb but if you use nuts for God’s sake, measure them out - the serving size is incredibly small in terms of volume, but they are very Calorie dense obviously because of the fat.

So yeah, some chicken wrapped in tinfoil with a serving of walnuts or something, or some cheese too.

Basically any meat + fat.

For deadlifting, something I have had success with in the past, while dieting: 5x5 (all working sets)

Take a weight you feel you can confidently get 5 reps with on,say your first 2 sets, followed by maybe 4,4, and 3. So something like

warm up
1x5
1x5
1x4
1x4
1x3

all at the same weight.

Next week, go in there and try to complete all 5 sets of 5 with the same weight, or add 2.5-5lbs…or the equivalent kilos for you weirdos… :wink: (wouldn’t add much more though) and try to complete the same rep scheme as the previous week.

I was able to add something like 70lbs to my working sets doing this, while doing a very similar diet you are doing.

120

Day 9

10.15 Wake up

10.30
5g BCAA
1 thermpure
1 multi

11.00 Gym

500m warm up on rower
stretchs

5min - 30 secs on 30 secs off. 35-40spm 1100 m

3-5 min rest

5min - 30 secs on 30 secs off. 35-40 spm 1080m

on the third interval of the 2nd set i nearly vomited. pushed through, got off after 5 and was sick in the bin :smiley: lol

10mins on threadmill 5km/h full incline

11.35 MEAL 1
Whey Shake
5g BCAA
3g CEE
2g ALCAR

13.00 MEAL 2
tin of corned beed
1 onion
bbq sauce

16.00 MEAL 3
Whey/Casein shake
5g BCAA
2g ALCAR

18.00 MEAL 4
ommellete:
1/2 tin of corned beef
1/2 pepper
cheese
4 whole eggs

22.00 MEAL 5
1 scoop casein
1 scoop whey
5g BCAA

22.00-02.00 Dancing like a retard.

02.30 MEAL 6
Casein shake
5g BCAA

03.00 Bed

Some of those meals havnt been eaten yet… but with everything. my numbers are:
Cals 2400
Carbs: 22.6
protein: 320
fat: 106

121

[quote]NewDamage wrote:
thosebananas wrote:
G87 wrote:
Take nuts and a shake and just add water.

Chicken is fine. Why can’t you eat that in a lecture or between lectures?

Anyway, I’d go with the shake when no other options are available.

nuts are not low carb…?

Im thinking i could just take some plain chicken wrapped in tinfoil…

Nuts are somewhat low carb but if you use nuts for God’s sake, measure them out - the serving size is incredibly small in terms of volume, but they are very Calorie dense obviously because of the fat.

So yeah, some chicken wrapped in tinfoil with a serving of walnuts or something, or some cheese too.

Basically any meat + fat.

For deadlifting, something I have had success with in the past, while dieting: 5x5 (all working sets)

Take a weight you feel you can confidently get 5 reps with on,say your first 2 sets, followed by maybe 4,4, and 3. So something like

warm up
1x5
1x5
1x4
1x4
1x3

all at the same weight.

Next week, go in there and try to complete all 5 sets of 5 with the same weight, or add 2.5-5lbs…or the equivalent kilos for you weirdos… :wink: (wouldn’t add much more though) and try to complete the same rep scheme as the previous week.

I was able to add something like 70lbs to my working sets doing this, while doing a very similar diet you are doing.[/quote]

I might try your deadlift idea… Im also looking at squating on friday instead of deadlift. My hands are fucked up and my squat session on monday was awful. ill see later in the week.

Some chicken and cheese in tin foil, defo an option.

Scott