Chrisj22's Diet & Training Log

Tall

100g Cashew nuts will have some carbs (maybe 10 to 20g) in so your brain was probably loving it

Meal 3/4 perhaps a bit low on fat - fat does take a while to metabolise, so I'd be looking to have more fat on a morning so you don't feel lethargic.

3/1/1 on the periodisation looks good. I know someone else who does that

30% to 15% is certainly possible in 3 to 6months with the right amount of determination.

Chrisj22

Cheers, Tall

Wednesday 03/04/08

Off work today so got up around 7am ish. Decided to do some cardio on the exercise bike, but I only managed 10 mins because I had to go outside & attend to something

Meal 1: 4 whole eggs, 4 rashers of unsmoked back bacon

Meal 2: 50g protein shake, 50g peanut butter.

That is it thus far. Around 75g fat & protein consumed at the moment.

Meal 3 will be 200g mince meat with 1 whole egg & some onions (made into a burger)

Meal 4: Probably be 100g chicken with cheese & salad, although I may just leave it to 5 meals today because I'll be having a lot of fat in my next meal

Meal 5: I'm going to see Boys II Men in concert tonight in Manchester so I'm going to have a little treat before I go. Looking like a little KFC meal & I'll push my re-feed back to Monday (training day) instead of the planned Sunday.

Meal 6: Once I get back I'll be shattered so I'll probably have 50g protein & 50g peanut butter before bed.

Train tomorrow. Looking forward to upping the squats.

Tall

Pickup some Coconut Milk to add to your shakes. 20g of fat per 100ml

Chrisj22

Roger. Any particular brand? I hate coconuts, but it might be worth a try.

Feel slightly less bloated today - suppose it's water coming off.

Tall

Any brand really. It tastes nicer than 5 teaspoons of Olive Oil in your shake

Chrisj22

Friday 04/04/08

Had my KFC treat meal on the way to the concert & TBH, I didn't really think ''Ooo...carbs etc'', I actually feel better without carbs. I'm really enjoying this diet. Full of energy, more alert, but I do get a bit snappy/short quicker (which I could do without as I'm naturally short-fused anyway), so maybe that is due to lack of carbs? But as I said, I feel loads better without them in my diet.

Got up 7am today. As it's a training day I had 50g whey & 70g oats mixed together before training. Went training & had the same again afterwards. Today's diet has been very sporadic today as I've been very busy with getting my car sorted out & going to see my nan who's in hospital, so I've been sticking to the diet, but as & when really.

Diet

Meal 1: 50g whey, 70g oats

Meal 2: same as meal 1

Meal 3: 5 whole eggs, 30g butter, 50g cheese

Meal 4: 50g whey, 50g peanut butter

Meal 5: As meal 3.

As you can see, another shake added, purely for convenience due to being busy etc.

Training

Squats: 3 x 5 @ 142.5kg

Lying leg curl: 2 x 15 @7 pins

Bench: 4 x 5 @ 82.5kg

Seated shoulder press: 3 x 5 @ 72.5kg (actual weight lifted)

Close-grip bench presses: 2 sets to failure @ 12.5kh (actual weight lifted)


This is the second 'workout 2' session I've done (I started it last week), & I have progressed on all exercises. Particularly pleased with bench as I know I've got some left in the tank before failure at 5, same with shoulder presses. I'll be going up next week all being well.

Training Monday next. Big deadlifts.....

Tall

You're still running a bit low on your fats Mr Chris.

Can you workout your daily macro totals?

Even after a workout you want to get back into Ketosis as quickly as possible, hence the switch from P+C meals to P+F.

Any change thus far in weight loss / inch loss...?

Youngster

good squating there mate. keep it up

Chrisj22

Erm, I seem to hit 170g fat per day mate - granted yesterday I didn't, but as I explained, it was a mad day. Every other day I'm hitting it bang on the money.

I feel a tad slimmer, but it's only my 6th day today. I'll weigh myself tomorrow. Update later.

Chrisj22

Saturday 05/04/08

I struggle to get 6 meals in a day on weekends, so I'm having to cram all my macros in 4/5 meals - still, I'm hitting them, so I can't complain. Today has been the first day in 6 days that I've actually craved some carbs, but I just ignored the thought...

Been here, there & everywhere today - doing bits 'n bobs etc. I didn't weigh myself at the beginning of the diet so when I weigh myself tomorrow, I won't know if I've done well or not, but next week it'll be better. I've kinda purposely left cardio out this week to track progress properly. So I'll weigh myself next Sunday too, but I'll have added in a bit of cardio this week & that tell me if I'm loosing weight.

TBH, I'm not overly bothered about what amount of weight I lose etc, I'm more bothered about losing fat - I go off the mirror all the time (& clothes) because you never know, I may gain some weight if my lifts continue to go up...

Diet

Bit here & there, but here goes;

Meal 1: 4 whole eggs, 4 rashers of back bacon. 30g butter

Meal 2: 50g whey protein, 50g peanut butter

Meal 3: 4 whole eggs, 30g butter, 100g cheese

Meal 4: I'm going to eat soon which will be 200g mince (made into burgers), onions, cupful of frozen veg.

After meal 4 the total will be around 166g fat, 185g protein. I might have 25g whey with a spoonful of peanut butter before bed (probably will actually) to make up the remaining macros.

Can't wait for Monday to come around so I can have my meals on time at work...