8 week cutting (weightloss) challenge

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Chris Davey's shredding log

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  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I could have sworn that frittata was a pizza!

    Turned out ok hey! Ran out of gas half way through on the stove and put it under the grill. Was wicked.

    Thanks Sara :smile:
  • cbear017
    cbear017 Posts: 345 Member
    Nice Stampede pics! Live wires? That's crazy. The Warrior Dash I did in July was a little tamer than that. lol. I've got another one this weekend across the border (in the U.S.).

    How much cardio do you do normally? Just curious.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Nice Stampede pics! Live wires? That's crazy. The Warrior Dash I did in July was a little tamer than that. lol. I've got another one this weekend across the border (in the U.S.).

    How much cardio do you do normally? Just curious.

    Signing up for a Warrior Dash in Nov also. Just 5km. Have fun!

    I don't really have planned cardio but I guess I'm pretty active in general. For example, there is no way I'd plan to do something like walking on a treadmill. However, I take the dogs for walks a lot, I will cycle or walk most places, take the stairs where possible, unicycling and hiking are hobbies of mine. So I think I have a fairly high NEAT number.

    I'd say the only actual cardio I will do regularly for exercise is some circuit stuff that is usually high intensity. Stuff like tyre flips,kb swings etc. And I'd probably do that once a week or so. Oh and I will normally be hitting the heavy bag a bit in between weights sets but that's just because I love it :happy:


    10 September 2012
    morning weight 80.8kg

    Down another .5cm on the gut to 80cm
    14mm to 12mm on the calipers at gut
    neck got smaller somehow?? (37.5cm) (which apparently changes the way the US army BF% works)
    US army BF% 13.65%
    Avg cals last week 2460 (little higher than I wanted but it's all good it seems)

    2222.png

    Workout went well. Squats all felt good. Got my shoulders up on the bench more for hip thrusts which made it much easier but the bench is a bit high so I think I'll make something a bit lower with some nice cushioning that is non slip.

    And I did all my speed squats (5 sets of 3 at 80-90kg)

    In other news, I think I'm ready to switch back to non-flavoured PB. The natural stuff I had with my Elvis oats was delicious. Not going to get any from the organic store though as that is too addictive!

    EATS
    not pictured: pre workout choc fudge pop tarts :)

    Elvis oats (caramelised bananas this time)
    2012-09-10%252013.54.29.jpg

    choc/peanut sludge with strawberries & homemade granola
    2012-09-10%252015.29.00.jpg

    corned beef, broccoli & kimchi
    2012-09-10%252022.01.49.jpg


    Cals intaken 2347
    181P/238C/66F
  • taso42
    taso42 Posts: 8,980 Member
    Hey what's that software that you're recording your lifting in?
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Hey what's that software that you're recording your lifting in?

    I use Jefit android app. Set up my routines in there and it's really good. Can set rest breaks etc also (which I find helpful as I don't tend to rest enough otherwise). Then I sync it and it is on the website. Then I just print screen it.

    I was going to use fitocracy as the layout looks a bit nicer but no phone app.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    11 September 2012
    morning weight 81.1kg

    http://www.youtube.com/watch?v=YjS0hbbdSZc

    Rest day

    Mega DOMS in glutes/hams/groin today. I think it could be from either changing style on bb hip thrusts, all that unicycling on Sunday or all the hill running on Saturday or possibly a combination of all of them :P

    So hit the rumble roller & watched some more Breaking Bad and did all my mobility stuff.

    Carpeted an old sub box which is PERFECT height for bb hip thrusts. My shoulders slip a bit on the bench I've got and it's a bit high.

    I also signed up to the Iron Edge KB Level 1&2 course in Nov. I went over there technique videos and practiced some of that. I want to do this daily. Just lighter 16kg stuff and lots of reps of the basics. Swing, GS swing, clean, press & PP so far.

    Then took the poodles for a beach walk and did my pullups/pushups at the jungle gym.

    EATS

    rump steak, broccoli & bacon gravy
    2012-09-11%252014.54.41.jpg

    choc mint sludge with fruit & homemade granola
    2012-09-11%252015.25.16.jpg

    Italian sausages, hot sauce, veggies/bacon mix.
    2012-09-11%252020.34.24.jpg

    peanut maple oats with strawberries & pb
    2012-09-11%252021.54.09.jpg

    Cals intaken 2860
    246P/262C/84F
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    oh and if I didn't have enough motivation already, I've just said OK to doing a shirtless waitering gig at a party on Friday. :laugh:
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    oh and if I didn't have enough motivation already, I've just said OK to doing a shirtless waitering gig at a party on Friday. :laugh:

    I am sorry, but...:laugh:
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    haha I know!

    Silv: me, Wade & Clay are doing it for Jim's niece's 18th. New career :laugh:
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    12 September 2012
    morning weight 80.9kg

    Took my parents dogs for a walk/sprint over at North Shore beach.


    ScreenHunter_38%2520Sep.%252012%252022.26.jpg

    And lots of heavy bag work.

    Also attempted to powerclean 80kg but used the wrong bar. Will get it next time.

    Very happy with SOHP progress as that is 75kg 1rm estimated. Also, finally got 3x10 at +20kg on nuetral grip pullups. Yay, for not being a fatty! haha

    Didn't go all out on UDL's as I had a slight tinge in my back earlier today.

    The 100 pullups were all done randomly and in sets of 5 explosively. I just measured the distance from top of rack to the roof and it's 40cm. I was about an inch away from hitting my head. That's the goal :P No muscle up though.

    GREAT workout. Motivation 11/10

    EATS

    coffee protein pancakes with chocolate cream cheese sludge 89P/38C/8F (18g fibre)
    2012-09-12%252016.23.13.jpg

    steak & gravy with garlic/chilli cauli mash
    2012-09-12%252020.39.29.jpg

    choc/pb proats with strawberries
    2012-09-12%252022.06.30.jpg

    Cals intaken 1633
    190P/118C/41F
  • FoxyMcDeadlift
    FoxyMcDeadlift Posts: 771 Member
    I have actually thought about doing that waiting gig when i lean out again a bit too Chris! Have fun.
  • yummy_
    yummy_ Posts: 248 Member
    those pancakes look heavenly (i was just searching around yesterday for a good proteincake recipe, my first 2 attempts were not so good)

    killer Stampede pics!
    and your workouts are very motivating, thank you for posting up the all details.

    and request for shirtless waiter pics, please :tongue:
  • IronPlayground
    IronPlayground Posts: 1,594 Member
    Holy crap I want those pancakes!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Foxy: I actually got asked by a friend of mine who started a business a little while back while I was still accounting :laugh:

    I used this recipe and slightly modded with more flour as it looked a bit runny. VERY good http://www.proteinpow.com/2012/09/tiramisu-protein-pancakes.html

    Get on it people. Macros are freaking awesome. Drop a steak/chicken breast for the day and indulge!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    13 September 2012
    morning weight 80kg

    Went for a beach walk with Monique, Woody, Sago & Pudding. Stopped at the jungle gym and did a few things. Taught some guys how to do muscle ups and human flags. Did some assisted one arm chins, clap pullups, human flags etc. There was this guy there who would have been over 50 with a damn good physique for his age and repping pullups easily. Very impressive!

    Also, redid the flooring on the bag part of my gym :)

    2012-09-13%252018.26.57.jpg


    2012-09-13%252018.27.10.jpg


    EATS

    bacon/egg white/avo ranch/sriracha salad
    2012-09-13%252014.08.40.jpg

    katsudon sauce basa & cabbage
    2012-09-13%252019.03.34.jpg

    peanut/maple/cinnamon sludge with strawberries
    2012-09-13%252020.18.06.jpg

    Cals intaken 1807
    192P/111C/66F
  • IronPlayground
    IronPlayground Posts: 1,594 Member
    I'm ready to put in a home gym. Were you able to get all the equipment at once or did you piece it together over time?
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Got it all over time. Probably started a few years ago with just a bench and some weights and some mma stuff. Got the power rack & then just kept adding from there :)

    BTW ended up at 2300 cals yesterday instead of having a low day. Can't edit post.
  • taso42
    taso42 Posts: 8,980 Member
    I started similar to Chris. A set of a adjustable dumbbells (e.g., PowerBlock) and a bench is a good and highly versatile starting point. But when I moved to the barbell is when I really started to get strong.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    14 September 2012
    morning weight 81.2kg

    Spent half the day putting furniture together. Quite a learning experience.

    ScreenHunter_40%2520Sep.%252015%252010.02.jpg
    And L sit chinups 10,7

    Was only supposed to do 3 sets of 4 DL's but didn't feel like I was doing anything so went hard on the last set. Was good :)

    And I finally hit my head on the roof doing pullups +40cm :) Solid "thunk" haha

    Wasn't feeling it for bench today for some reason.

    EATS

    pb satay fish
    2012-09-14%252020.42.46.jpg

    Cals intaken 2288
    213P/192C/64F
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    15 September 2012
    morning weight 80.7kg

    Woke up this morning with a little bit of a sore back (mid). I think from one of the sets of KB swings yesterday. Found that the more I moved the better it felt.

    Silva, Woody & Monique were training this morning so I hit the bag for a bit. (Silva DLed 150kgx1x2 @64kg, Monique squatted 62.5kgx8x2 at 58kg, good kids :))

    Morning tea at Keola's new place. Top teir choc protein rice things, second biscotti, third mini toast with ricotta, strawberry & choc. 30,20,10 cals per piece respectively haha.
    IMG_32971.jpg


    Then Keola & I met Shane at Mt Coolum and climbed that. Shane's after a bit more cardio so probably do this regularly as he works up there. Another great day on the coast.
    2012-09-15%252013.46.08.jpg

    And I cooked another strawberry cheesecake.

    Did a couple of pullups
    2012-09-15%252017.50.15.jpg

    Keola repping 5kg weighted pullups
    2012-09-15%252017.48.36.jpg

    EATS

    strawberry/coconut protein pancakes with banana & maple syrup
    2012-09-15%252016.31.46.jpg

    Cals intaken 2242
    209P/157C/36F
  • ChasingStarlight
    ChasingStarlight Posts: 424 Member
    That morning tea was hilarious! Nice looking pancakes! Your back is looking good too!

    Re that IF hangry thread, I did get hangry today, but that is because I have come up to your fair State and I couldn't find any vegetarian takeaway that wasn't a pie. I was in hour 18 so not happy!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    That morning tea was hilarious! Nice looking pancakes! Your back is looking good too!

    Re that IF hangry thread, I did get hangry today, but that is because I have come up to your fair State and I couldn't find any vegetarian takeaway that wasn't a pie. I was in hour 18 so not happy!

    Thanks :smile:

    That sucks! The thing with IFing is that having less meals per day, each one is more of an event than just eating haha. Takes a while!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    16 September 2012
    morning weight 80.5kg

    Possibly a bit dehydrated from a few drinks on Saturday night.

    Went for a nice walk down to the spit to get some sushi. Did some sunbaking, read some more Hunger Games book. (nearly finished no.3)

    Stopped at the jungle gym and did my normal stuff. Then after watching Hannibal the King I tried this L sit dip on the bench dip bars and then bring legs through and behind you and start to raise them. I could get "most" of the way up but need more handstand practice I think. Best bit about it was that shoulder felt 100% with the motion :)

    L-sit pullups
    2012-09-16%252012.49.51.jpg

    Back is still a little tender from Friday so I think I'll do random upper body stuff tomorrow and wait to do my squats on Wednesday instead.

    Had a carb/cal spike day today. Got my pop tarts on :p

    Progress week 4
    avg cal for the week 2540
    weight basically the same
    caliper readings same
    waist 80cm to 79cm
    chest back down to 99.5cm from 102cm :( (from 4 weeks ago)

    EATS

    moroccan chicken stir fry
    2012-09-16%252019.56.04.jpg

    strawberry 2:1 cheesecake (same recipe as before)
    2012-09-16%252020.42.48.jpg

    Cals intaken 4065
    240P/544C/121F
  • FoxyMcDeadlift
    FoxyMcDeadlift Posts: 771 Member
    As well as your main strength training each day, how much gymnastics/kettleballs/fluff do you do each day? Seems to always be a bit of this or a bit of that. Do you just do what you feel like or is it structured around your main lifts?
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    As well as your main strength training each day, how much gymnastics/kettleballs/fluff do you do each day? Seems to always be a bit of this or a bit of that. Do you just do what you feel like or is it structured around your main lifts?

    Main strength stuff 3x a week on M/W/F. Other days is when I do random stuff but no structure or anything. My rule is that every time I walk past the jungle gym I just do "something". More practice = get better :smile:
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    17 September 2012
    morning weight 81.5kg

    Well did this today :p
    2012-09-15%252018.46.01.jpg

    SOLID front kick haha

    Also watched this and got inspired.
    http://www.youtube.com/watch?v=IU94bbKac70&feature=plcp

    Did the same thing but with DB SOHP at 17.5kg instead of the pushups.

    Then did an additional 20 sets of 5 pullups = 100.

    Also a few random SOHP's and lots of heavy bag work.

    Was trying to take it a bit light to rest my back but the more I moved the better it seemed to feel.

    Forgot to mention that I'm at 12.31% BF now. Down from 14.94% 4 weeks ago. (according to US army formula)

    EATS

    coconut/cinnamon protein pancakes
    2012-09-17%252015.42.52.jpg

    more Moroccan chicken stir fry & garlic/chilli cauli mash with asparagus
    2012-09-17%252019.36.18.jpg


    Cals intaken 1450
    199P/93C/25F
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    18 September 2012
    morning weight 81.2kg

    4 week progress pics
    front relax
    2012-09-18%252008.31.40.jpg

    front flex
    2012-09-18%252008.32.02.jpg

    front flex 2
    2012-09-18%252008.32.22.jpg

    side
    2012-09-18%252008.33.18.jpg

    back
    2012-09-18%252008.34.32.jpg

    legs
    2012-09-18%252008.35.53.jpg

    Rest day

    So I was watching more barstarzz vids and got inspired haha. Started off with 15min skipping warm up. (9 double unders is a PB for me) Then walked to the gym and had a SOLID 40 min session of all the hardest stuff I can do. (front levers with leg flutter, assisted one arm chins, clap pullups, L sit to handstand (SO Close!), human flags)

    Was not feeling the flags today.

    Got SOOOO close to a legit one arm chin. The lower bar is about 30cm lower than the high one I grab and I'm "just" using my other hand a little at the bottom. This is coming SOON!

    I LOVE this park stuff!

    EATS

    peanut/cinnamon/maple proats with strawberries & PB&CO CRS
    2012-09-18%252021.31.50.jpg

    Bacon/salad ranch/sriracha wraps 399cals 31P/41C/7F (25g fibre)
    2012-09-18%252013.27.46.jpg

    Cals intaken 2412
    201P/232C/74F
  • FoxyMcDeadlift
    FoxyMcDeadlift Posts: 771 Member
    Awesome progress Chris, half way in and you're looking shredded!
  • adamsilva
    adamsilva Posts: 261 Member
    On your way to winning my friend. Solid front kick haha! Great eats. Love pink pancakes. I cant see the Christmas tree you'll have to point it out to me! holy **** dude just made mix berry protein fluff. it is amazing!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Thanks Foxy
    On your way to winning my friend. Solid front kick haha! Great eats. Love pink pancakes. I cant see the Christmas tree you'll have to point it out to me! holy **** dude just made mix berry protein fluff. it is amazing!

    Thanks Silv. You can't see it because I don't have one haha. It's either my lordosis or you're just leaner in the lower back than me. That's where it comes out. Keola has it too actually. Especially noticeable when doing pullups.

    And glad you liked the fluff. Opens up a whole world of opportunities :tongue: By far the most filling dessert you can make IMO.


    19 September 2012
    morning weight 80.7kg

    ScreenHunter_41%2520Sep.%252020%252007.38.jpg

    I skipped a few of the assistance stuff today as I wasn't sure exactly about how my mid back was feeling. And I was helping out the others. (5 of em!)

    Also did 15mins skipping (10 double unders!) and a fair bit of heavy bag work.

    TERRIBLE sleep last night so I think that affected my energy a bit. Made prescribed sets and reps though and got an extra few out on my last set.

    EATS

    chicken & salad wraps with ranch & sriracha
    2012-09-19%252014.19.54.jpg

    strawberry protein "ice cream"
    2012-09-19%252020.46.16.jpg


    Cals intaken 2603
    239P/237C/73F
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