Tall's New Log

scottswald · 18-06-2008, 10:11 PM

Quote:

Originally Posted by Tall

Been back on the 'Keto' (TKD) diet for about a week or so. Dropped 1 notch on the belt.

Todays food intake was:

Breakfast: 40g P 40g F (Protein Powder + Coconut Milk)
Then between 10am and 4pm I 'grazed' on 100gP 150gF (450g of Cheese, 250g of Green Veg)

I'm training today, so added 80g of Carbs in to my Pre-WO Meal (Tea) - so 80g C, 30g P, 20g F

PWO, I'll have 40g P 40g F (Protein Powder + Coconut Milk)

So that comes to 200g P, 250g F and 80g C (~3370kcals) with zero bloating. I can smell the ketone bodies in my urine so I'm solidly in ketosis.

Coconut Milk is used as MCTs get you back into ketosis quickly, plus they are metabilised quicker than LCTs found in 'normal' fats, and it tastes really nice too

Tomorrow will be similar, but with Eggs in the evening, and no carbs.

Still no microwave - hence the cheese and salad - once thats back I'll be able to have more beef/chicken curry and lots more green veg... Mmmm green beans.

how does the nutritional info on coconut milk differ from normal milk?

**Tall** · 18-06-2008, 10:14 PM

Quote:

Originally Posted by scottswald

how does the nutritional info on coconut milk differ from normal milk?

Normal Milk is 3g Pro, 5g CHO and 3g Fat per 100ml.

Coconut Milk is 0g CHO, 2g Pro and ~20g Fat per 100ml

So in one tin you get ~80g Fat, and minimal carbs, with the fat mainly coming from 'fast' fats in the form of MCTs (Medium Chain Triglycerides)

So if you are on some form of Keto Diet it's great for getting you back into Ketosis (oxiding lipids from adipose tissue for conversion to ketones, or put simply burning fat rather than carbs for energy)

**Tall** · 30-06-2008, 10:37 PM

What a mad crazy week. Ah well. Back to training.

As ever I am always willing to try new stuff when it comes to training. A well known internet personal trainer was advocating doing deadlifts last/in the middle of a training routine rather than first so that the other lifts could improve.

Sack that off for a game of cards. I tried it. It meant my deads were down compared to my training partner who just went for deads first.

PowerClean to Front Squat
(I'm sure Mr P will know the real name)
Warmup x Bar + 2x1.25kg (to keep the bar off the floor...)
Warmup x 22.5kg
5 x 42.5kg
5 x 62.5kg
0x82.5kg (4 failures in total)
3 x 5 @ 62.5kg

I love this exercise. I'm going to incorporate it into Tabatas I think.

Deadlifts
Warmup x 102.5kg
Warmup x 142.5kg
5 x 182.5kg

-- No wraps, no gloves, no belt, just chalk. I love chalk. Why didn't someone tell me about chalk sooner???

Bradford Press
3 x 5 @ 42.5kg

Gironda Drag Curls
3 x 5 @ 42.5kg

DB Side Laterals
3 x 8 @ 10kg DBs

+ Stretching. No tabatas.

I've added in ~5g of VitC per day. 3g in the AM, and 2g during/post training/before bed.

Lost some water/fat around the abs and the 2nd row of abs are peeking out. Still some fat to move yet.

**Tall** · 24-07-2008, 08:51 PM

Not trained this week. Been mega busy of late - hence the lack of action on the log front.

Been training about twice per week. Diet is somewhat off at present - not going wild, I'm still eating 'clean'.

Had a good session with Bodyworks a few weeks back - thanks for that big guy - discussed a few changes to my routine.

Shoulder is still restricting my benching ability, so the PL comp I was shooting for in Sept may have to wait until dec... Only problem is I'm on holiday in dec...

I should be back to normal training next week, although I'm going to go wild and crazy and try a few different bits.

Upper body is still lagging - legs and back happily grow and get stronger however I train them, so going to look at a HIT / dorian style training of one set to muscular (form) failure with a number of build up sets, aiming for the 6-12 rep range with *perhaps* a drop or double drop on the working set depending on where failure is HIT.

I did this on arms and Tri's had their best ever workout this way.

I'm also only going to train legs/back every other week. So deads one monday and squats the next monday, in order for Chest/Shoulders/Arms to catch up.

I'm hoping this may also help with recovery as looking back I've no doubt be overtrained (and perhaps underfed)

The fat is still slowly coming off. The main issue is I don't really do enough cardio. Need to sort that out me thinks.

**Tall** · 31-07-2008, 09:55 AM

Trained first thing yesterday morning.

Having a little bit of a change around at the moment, and working in the 6-10 rep range.

Did some gentle cardio as a warmup for 20mins

Wide Grip Guillotine Bench Press
Warmup
2x Build Up sets
Working Set @ 70kg

Cable Cross Overs
Warmup
1x Build Up Set
Working Set @ 35kg Each Side

DB Preacher Curls
3x 8-10 @ 15kg DBs

Ali M · 31-07-2008, 10:53 AM

Sounds like your improving mate, what weight are you now compared to 6 months ago? Ive recently changed my workout valume to more and strangley enough im growing from the higher volume....

**Tall** · 31-07-2008, 01:53 PM

Quote:

Originally Posted by Ali M

Sounds like your improving mate, what weight are you now compared to 6 months ago? Ive recently changed my workout valume to more and strangley enough im growing from the higher volume....

I'd have to check through my log to see my old weights. I know I was 18st 6lbs at my heaviest about 12 months ago following a bulk.

Then I did a PSMF and leaned out nicely, but then lost some weight/muscle/water on holiday in Nov/Dec as the food was rank.

I'm currently 17st 6 on a keto phase, so I'd expect to gain 8lbs of glycogen and water when I carb up at the end of the week.

So between 17.5 and 18st

FAT BOY · 31-07-2008, 01:56 PM

mmm volume mr tall

**Tall** · 31-07-2008, 01:57 PM

Quote:

Originally Posted by FAT BOY

mmm volume mr tall

Yeah but only a few exercises

Ali M · 01-08-2008, 03:37 PM

Keto? so how you doing your Keto diet mate? my Misses does the Cambridge lol, she's now in Ketosis.

30-06-2008, 10:37 PM	#313 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,591 Rep Power:	Re: Tall's New Log What a mad crazy week. Ah well. Back to training. As ever I am always willing to try new stuff when it comes to training. A well known internet personal trainer was advocating doing deadlifts last/in the middle of a training routine rather than first so that the other lifts could improve. Sack that off for a game of cards. I tried it. It meant my deads were down compared to my training partner who just went for deads first. PowerClean to Front Squat (I'm sure Mr P will know the real name) Warmup x Bar + 2x1.25kg (to keep the bar off the floor...) Warmup x 22.5kg 5 x 42.5kg 5 x 62.5kg 0x82.5kg (4 failures in total) 3 x 5 @ 62.5kg I love this exercise. I'm going to incorporate it into Tabatas I think. Deadlifts Warmup x 102.5kg Warmup x 142.5kg 5 x 182.5kg -- No wraps, no gloves, no belt, just chalk. I love chalk. Why didn't someone tell me about chalk sooner??? Bradford Press 3 x 5 @ 42.5kg Gironda Drag Curls 3 x 5 @ 42.5kg DB Side Laterals 3 x 8 @ 10kg DBs + Stretching. No tabatas. I've added in ~5g of VitC per day. 3g in the AM, and 2g during/post training/before bed. Lost some water/fat around the abs and the 2nd row of abs are peeking out. Still some fat to move yet.

24-07-2008, 08:51 PM	#314 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,591 Rep Power:	Re: Tall's New Log Not trained this week. Been mega busy of late - hence the lack of action on the log front. Been training about twice per week. Diet is somewhat off at present - not going wild, I'm still eating 'clean'. Had a good session with Bodyworks a few weeks back - thanks for that big guy - discussed a few changes to my routine. Shoulder is still restricting my benching ability, so the PL comp I was shooting for in Sept may have to wait until dec... Only problem is I'm on holiday in dec... I should be back to normal training next week, although I'm going to go wild and crazy and try a few different bits. Upper body is still lagging - legs and back happily grow and get stronger however I train them, so going to look at a HIT / dorian style training of one set to muscular (form) failure with a number of build up sets, aiming for the 6-12 rep range with perhaps a drop or double drop on the working set depending on where failure is HIT. I did this on arms and Tri's had their best ever workout this way. I'm also only going to train legs/back every other week. So deads one monday and squats the next monday, in order for Chest/Shoulders/Arms to catch up. I'm hoping this may also help with recovery as looking back I've no doubt be overtrained (and perhaps underfed) The fat is still slowly coming off. The main issue is I don't really do enough cardio. Need to sort that out me thinks.

31-07-2008, 09:55 AM	#315 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,591 Rep Power:	Re: Tall's New Log Trained first thing yesterday morning. Having a little bit of a change around at the moment, and working in the 6-10 rep range. Did some gentle cardio as a warmup for 20mins Wide Grip Guillotine Bench Press Warmup 2x Build Up sets Working Set @ 70kg Cable Cross Overs Warmup 1x Build Up Set Working Set @ 35kg Each Side DB Preacher Curls 3x 8-10 @ 15kg DBs

31-07-2008, 10:53 AM	#316 (permalink)
Ali M Banned Legend Join Date: Aug 2006 Location: Staffordshire Posts: 899 Rep Power:	Re: Tall's New Log Sounds like your improving mate, what weight are you now compared to 6 months ago? Ive recently changed my workout valume to more and strangley enough im growing from the higher volume....

31-07-2008, 01:56 PM	#318 (permalink)
FAT BOY Legend Join Date: Dec 2005 Location: UK Posts: 816 Rep Power:	Re: Tall's New Log mmm volume mr tall ______________________ better to burn out than fade away

01-08-2008, 03:37 PM	#320 (permalink)
Ali M Banned Legend Join Date: Aug 2006 Location: Staffordshire Posts: 899 Rep Power:	Re: Tall's New Log Keto? so how you doing your Keto diet mate? my Misses does the Cambridge lol, she's now in Ketosis.

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