Well, today I am in a whole world of pain
Last nights session was pretty brutal - we decided that, considering I'm going into a cycle of keto dieting in 2 weeks time, we should up the weights for reps - so yesterday was all at 90% of my 1rm.
Work out was
Chest - Flat Bench - 2 sets of 8 supersetted with
Wide Grip Chins - 2 sets of 15 - I am not very good at W/grip chins so my Trainer would assist only by pushing me forward, not upward, into the perfect position.
Squats - 2 sets of 8
Super Slow curls (EZ bar) - supersetted with...
Close, reverse grip bench - 2 sets each - each set was completed to failure then 3 forced reps.
I was buggered, my wife had to drive me home as the pump in my legs, back, chest and arms was unbelievable.
Diet is all still super clean - weight was 94.7kgs
The new diet is coming soon - I'm going for 5 days Keto, 2 days high protein plus minimal carbs. Will be on Keto diet for probably 3 weeks to strip away some fat. Currently at about 12% so hoping to get into single digits.
The keto diet I will follow is:
Brekkie
4 whole eggs
Mid-morning
Protein shake - 100% whey protein isolate (zero carb) plus 1 tbsp flax seed oil and 2 tbsp full cream
Lunch - 300g lean chicken with 30g of macadamia nuts
Mid afternoon
Protein shake as with Mid-morning
Dinner
As with lunch - adding 2 tbsp full cream
This should bring me up to about 90% of calories required and drop me well and truly into ketosis - my blood sugar will be well below what the atkins and south beach diets provide, which has the added bonus of not making me a right grumpy b*stard.
Supps will be mainly thermogenic fat burners and L-carnitine at breakfast.
Can't wait to melt some fat!!!
CMinOZ