Chrisj22's Diet & Training Log

Chrisj22

I do plan to, but I'm so crap with computers it's untrue. I've got some on my phone, but I haven't got any leads/equipment to load them up to my computer.

If there's a way of sending a pic from a phone & somehow getting it on here I'll do it.

Chrisj22

Thanks Youngster, as I am enjoying your log, too.

I like to read other people's logs as it keep me going, & I realise other people have different goals than I do.

Chrisj22

Thursday 10/04/2008

Woke up really late this morning so I was pushed for time to make my usual breakfast.

Diet

Meal 1: 50g whey, 50g peanut butter

Meal 2: 100g chicken, 50g cheese, salad, tablespoon of Extra Virgin Olive Oil

Meal 3: As meal 2

Meal 4: As meal 1

Meal 5: 4 whole eggs, 30g butter, veg

Meal 6: unsure yet

Chrisj22

Friday 11/04/08

Been a knobhead today & only had a ridiculously low amount of fat before training - it's thrown me with it being a training day & being allowed carbs, so I forgot to add some fats with my pre-workout shake. I should have added some olive oil with meal 2 & 3, but I forgot (told you it was a bad day...)

Diet

Meal 1: 50g whey, 50g peanut butter

Meal 2: 100g plain chicken, lots of salad, 50g cheese

Meal 3: As meal 2

Meal 4: Pre-workout shake - 50g whey, 70g oats

Meal 5: PWO Shake. To add to the knobhead day, I've ran out of WMS so I had to have 70g oats here.

Now - I've got about 110g fats to have yet.

Meal 6: Will be - 5 whole eggs, 50g butter, tablespoon olive oil

Meal 7: gonna have to be 25g whey, 100g peanut butter


So a total fcuk up today. I could feel it with my training aswell, although lifts have gone up, but squats absolutely fkd me tonight. Could only do 2 sets as I was blowing out of my ar*e (not enough fats in me for energy)

Training

I always do 3 warm-up sets on big exercises, i.e. squats, bench, shoulder press.

Squats: 2 x 5 @ 145kg

Lying leg extensions: 2 x15 @ 8 pins

Bench: 4 x 5 @ 85kg

Seated shoulder press machine: 3 x 5 @ 80kg (felt really horny so thought I'd up it by a fair bit...)

Close-grip bench presses: 2 sets to failure @ 12.5kg each side on the smith.

Just got Monday's sesh to up my deads & rows then next Friday sees this the start of my de-load by 50%. Week 5 I will rest as I can feel myself getting fatigued.

Question; after my week off, upon my return do I start with the weights I left, or do I build-up again for a couple of weeks, but make sure I hit this weeks weights, say week 2 after my lay-off so I can try & beat records?

Tall

When you are back on week 1, use your warm up to work up to your week 3 working sets if you can. You may have to wait until week 2 for some exercises.

Deads | Squats | Bench I'd hope you'd be able to pickup where you left off, so progression starts and 'PBs' are hit in week 2 and 3.

I'm sure you know this already now dude, but due to the way fat is slow to metabolise you should try and weight your fat consumption so the bulk falls in the meals before training.

Easiest way is a bigger breakfast shake.

As the weight loss increases we'll need to adjust caloriific intake

Chrisj22

Ok, thanks dude. As I said, I had a knobhead day & my mind was elsewhere. I'll start cramming in the fats before lunch then, & just gently ease them off into the evening.

I think I get you with training. Legs are a touch sore today, as is chest. Had a lie-in til' 8am today so felt a bit better.

Tall

Lol I know treacle - wasn't having a dig... or was I...?

What day are you doing your weekly weigh in...?

Some bits to change - start the refeed period on a training day, starting at your Pre-WO meal, and allow the refeed to cross over to breakfast to following day.

So Pre-Wo, PWO, Meal 6, Meal 7, Meal 1.

Reduce carbs to 40g Pre-WO, and Whey+Milk as your Post-WO on non refeed training days.

Again use Nutrient Partitioning where you can, so keeping fats away from carbs, but you can make Pre-WO a solid meal if you wish.

Does that make sense?

Chrisj22

Sure does Princess.

I've been taking in 40g carbs pre-workout at the mo anyway so that's cool. How much milk? What type of milk?

Today, I've been having terrible carbs cravings. I don't often get them, infact, i've probably had two thoughts since starting the diet two weeks ago.

I know my body well enough now, & I know I was close to cheating today. My re-feed was supposed to be Monday (my training day), but I'm training Tuesday so I'm pushing my re-feed back a day (it's due to timelimits in my personal life), so.......this week I cannot go 8 days until I have some carbs so I've just had 250g oven chips (with potato skins on), 1 garlic chicken & 1 tiny piece of garlic bread.

I don't even feel guilty as last week I had a KFC & pushed the re-feed back one day - TBH, it was either have that low fat meal (which isn't that bad for you), or binge.....



Weigh in tomorrow

Chrisj22

So yesterday's diet was good, including the 'mini treat meal'. Today I got up & did 30 mins cardio on the exercise bike - p1ssing with sweat, so a nice bath was in order after. After I got out the bath I ate breakfast & increased my fats so I had 5 whole eggs, 50g butter - that's about 50g fat in that one meal. I've had another one since then, so I'm currently sat on about 90g fats. Plenty of time to get the rest in me.

After breakfast me, my girlfriend & my little lad went for a walk around the local park to feed the duckies some bread. That was another hour of walking, albeit a bit of a slow pace when he was walking (he's only 20 months), but it's still walking....

Weighed today. Got a new set of scales, but they're sh1t. They worse than the other pair!!! I used to old one's & I got a reading of 20 stone, dead-on. I'm definitely leaner than when I started the diet, but fcuk knows what's going on with me.....

People are starting to say I'm getting bigger (as in muscle), but it's probably a bit more shape showing through my tops etc.

I honestly don't know where to go from here - part of me wants to stay as I'm doing, although the weight loss hasn't been what I thought, granted it's been 2 weeks, but another part of me seems that my body needs some sort of carbs in me & combined with cardio I feel I may see results.

I'll have a chat with Tall & see what he thinks. TBH, maybe keeping on the same diet & doing 30 mins of cardio a day would be the best thing to do....

Tall

Hey Chris,

Weight will increase after you've given the body carbs - water retention, glycogen replenishment etc.

Problems are going to be than on most other diets if you are cutting, then your numbers in the gym will suffer.

Remember to weigh yourself before any food, and after using the toilet at the same time each week (oh and don't get weighed in your jeans etc etc just your boxers)

Without seeing any photos etc its hard to see from my end what could be going on.

Try for two more weeks (no cheating...) and see how you get on. Everytime you cheat you will crave carbs. Hence the weekly refeed should give you a bit of a break.

Take your old and new scales and try them in a different room and compare the difference.

For faster weight loss on the same diet we can just reduce the macros...