Chris' cut for Thailand trip
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You freeze egg whites? Also, do you have any ice cream recipes? I have the same ice cream maker from the look of it. I'd live a recipe!!
Buy frozen egg whites as I use heaps of them. Don't really make ice cream that often but generally milk and protein powder is the base
16 February 2013
BW 83.5 kg
Cals 6000 estimated
17 February 2013
BW 84kg
Yesterday I carb loaded well Fasted deadlift comp in the morning.
Current PB is 220kg.
Lift 1 215kg easy
Lift 2 222.5kg easy
Lift 3 227.5kg (500lbs) a bit hard but mainly because I didn't pull pack enough
Lift 4 was a token lift not included in comp total. 235kg! Tought but felt good!
I came 4th JUST! If I did the 235kg in the allowed lifts I think I would have came second. A 112kg dude pulled 300kg for the win.
http://www.youtube.com/watch?v=ndSaBjpgrCA
And Keola came first in the female class with this lift. She missed 130kg but this was a 2.5kg PB since NYE after 2 cycles of 5/3/1.
http://www.youtube.com/watch?v=3CfvKQzE9NQ
And then we checked into hotel in Brisbane, hit up their spa/sauna and chilled out all arvo. Then went to our favourite Korean BBQ restaurant for mass feasting!
After the comp I practiced some strongman stuff as well. Just a bit of log pressing. Got up to 70kg x5 clean and push press.
17 February 2013
Morning hotel gym session for a little bit. 1000m on the rower in 3min33s. No idea if that is good or not. Bit of shadow boxing with weights and some elliptical while overlooking the city.
Recent EATS
roo snag/veggie japanese curry
korean bbq
choc/peanut/mashed banana oats with blueberries
Cals lots
277P/315C/88F0 -
Way to go to both you and Keola! That's awesome! Wow...sounds like an awesome carb load..what all did you eat? Ill try the milk and protein powder ice cream.0
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Way to go to both you and Keola! That's awesome! Wow...sounds like an awesome carb load..what all did you eat? Ill try the milk and protein powder ice cream.
Thanks
It was more of a calorie load. I just wanted lots of everything. Friday there was lots of oats, pb, 1L ice cream, pop tarts etc. etc. Worked well haha.
Tip on ice cream making is if you want to add crunchier stuff to it just do with about a minute to go. Mine doesn't like the crunchy bits being in there too long.0 -
I'm going to try it today. Ice cream! YAY!0
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good luck
18 February 2013
BW 84.3 kg
Bench was tough but I "just" made all my reps. PB for reps on bent row, first time I've made 8 Pendlay style. Band pushups were added for something different for tricep work and also first time since shoulder injury I've been able to do CG bench.
EATS
slow cooked chicken/veggie dish with konnyaku noodles
Cals 3280
244P/325C/85F0 -
19 February 2013
BW 84.6 kg
140kgx15 was meant to be x3x3 but I thought I'd just do them in one set and go hard. Lower back felt a bit tight after so I just did one set of good mornings and left it there. One more week of diggit then a few rest days then I'll go and test my squat and bench maxes at PTC.
EATS
veggie fritatta with sriracha
sweet potato chips
mexican slow cooked roo chilli
Cals 2109
215P/236C/30F0 -
eats look good.0
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after those I had a lot of carbs as I couldn't get to sleep. 19th was 270P/653C/89F
20 February 2013
BW 85.1kg
Rest day
Spent majority of the day redoing my final exam for Cert 4. Eventually got it! (have to get 100%) Then Keola and my sister trained and I was crazy sore from squats so I hit the rumble roller and played around on the bag. At the end of the session, did some pad work with Keola and then just let her swing at me haha. Eventually she got me smack in the nose with a solid jab! At this point in time, I remembered that I should probably put my head gear on before we start!
Now I was having an intentional low day because of yesterday's high day and all was going well. Was fasting for 22hrs today and all good. Went to bed and then woke up at 2am and I could NOT get back to sleep. Had to have 2 bowls of proats to fill me up. I know that I can't sleep when I'm hungry which is probably the main reason I do IF so I need to work out a plan so that when I do wake up in the middle of the night (which is common) I can have something that will fill me up and put me back to sleep. Bloody annoying!
The worst bit is I know how important adequate sleep is to me and how **** my performances are when I don't get enough.
Cals 2506
243P/192C/79F0 -
I'm confused...yesterday was 2100 wasn't it?0
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I'm confused...yesterday was 2100 wasn't it?
was. Then I couldn't get to sleep so I ate lots of carbs. Slept bloody great after that. I think I need carbs specifically before bed to get me to sleep.0 -
Ohh. I see. I think I might start doing ESE. We shall see about that. I have class from 8:30 till 3 so I'm going to try to fast for at least 21 hours (up to 24). I'm already done eating for the night so I'm hoping that by doing this I can have a hefty deficit. Then during the week I can have a modest deficit and still lose 1/2 to 2/3 pound a week.0
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Looks like everythings on track great job. We'll have to have a little shin-dig before you leave for Thailand. Also i am looking at going in the Power comp in April. So i might have to start eating again. lol.0
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Looks like everythings on track great job. We'll have to have a little shin-dig before you leave for Thailand. Also i am looking at going in the Power comp in April. So i might have to start eating again. lol.
weight hasn't really decreased much but I've had more important things on my mind like getting strong as fuark
You talking about the GPC states at PTC? Or the strongman comp I'm going in at the gold coast? I can't wait for strongman comp. Events are atlas stones, farmer's walks, tyre flips, log press and max deadlifts in 90 secs.
http://www.facebook.com/events/559119410769783/?fref=ts
21 February 2013
BW 85.4kg
Spent majroity of the afternoon training people. All progressing well I just did a bit of random stuff like front squats, levers etc. Just to get some blood flow and try and speed up the recovery of these legs/glutes. I did attempt a leg raise (pike) to front lever. TOO DAMN HEAVY!
We then had a few people over for stove top bbq night. Was a great night.
EATS
bulgogi roo steak, kanga banga and various salads
jelly, berries and vanilla ffgy sludge
Cals 2490
294P/177C/74F0 -
The GPC state titles, Strong sounds like fun, I try come down for that see you in action.0
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The GPC state titles, Strong sounds like fun, I try come down for that see you in action.
Nice For that one you need to be a member and wear a fancy suit I believe. Check with Scott. I am yet to get a fancy suit but will soon. I got automatically accepted into the Nationals in Melbourne (without going in states) because I'll be in Thailand then. Not expecting to break any records but should be fun anyway! 0 -
Ah I see ok will look into abut more. **** yeah that's sweet you'll do awesome anyway. When's the nationals?0
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June ish
22 February 2013
BW 85.4kg
Terrible bench session today. I was supposed to get up to 5 doubles at 99. Didn't even make my triple at 92.5, just wasn't feeling it. I did have to do rows and band pushups first though which is not normal for me. I then just did some singles then some back off sets. Also, tried the Japanese style setup for the first time today which felt much better but maybe I need more practice at it to actually lift more.
Then went and took the poodles for a nice walk
I had hit my cal target of 2500 again and once again, woke up in the middle of the night and couldn't get back to sleep without getting some food into me. Seriously starting to piss me off. It's always because I need to pee initially. Then I just can't get back to sleep. I stop drinking liquid well before I go to bed so I'm going to the doctor's next week and see what he says.
EATS
choc/coconut proats with cinnamon apples
Cals 3216
244P/272C/126F0 -
23 February 2013
BW 84.8kg
MMa circuit training for 3 rounds of 1min work, 30secs rest
tyre flips
sled drag (row)
16kg KB swing
20kg farmers walks
battle ropes
sledge hammer
towel/gi chinups
exercise bike (rest)
Then 2 hours of mma. We did ground and pound stuff and then a heap of half guard and deep half guard sweeps and reversals. Rolling went well again. Subbed everyone I went against until I came up against my trainer (Joel) that's him below doing chins. Farkin' destroyed me. He's about 2 steps ahead of everything I do haha. Good fun though.
Then I met my mate who is making my website and I have a massive TO DO list now which I'm happy about as I've basically finished my cert 4 now.
Then went to the beach for a little bit for frisbee and swim.
Then chilled out in the arvo. (and reread some UD2 stuff and sorted out my strongman training to fit)
Then got dressed up in bubble wrap for a friend's ABC (anything but clothes) party Great fun! And some seriously creative costumes. She lives in a penthouse in Mooloolaba with the best view on the coast.
Cals 2888
205P/234C/119F0 -
swimsuits definitely count as clothes. lol. looks like you two had fun! wow, your workout sounds intense. are you going to do UD2?0
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haha, she was contemplating some strategically placed postcards
Yep, will be running UD2 for next 4 weeks in conjunction with my strongman training stuff.
Mon: high reps of deadlifts, front squats (for atlas stones), clean and push press (for log), farmers walks and tyre flips. (I'll probably do some curls and flys to ensure every body part is adequately worked)
Tue: same
Wed: rest
Thu: rest
Fri: same exercises up to 8 rep max at RPE of 9. Then probably 5% drop. (not for farmer's or tyre flips, probably just stick to around 45kg per hand for farmer's)
Sat: same exercises up to 3-5rm. (not for farmer's or tyre flips, probably just stick to around 45kg per hand for farmer's)
Sun: rest
Mon-Thu: low
Fri am: low, pm high carbs (350g)
Sat: 700-800g carbs
Sun: maintenance cals
This will only be for 4 weeks until Thailand.0 -
So for your diet it's basically carb cycling--4.5 low, 1.5 high, 1 moderate? How did you figure out your Saturday carbs? Also, what's your M-Th look like in terms of deficit?0
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So for your diet it's basically carb cycling--4.5 low, 1.5 high, 1 moderate? How did you figure out your Saturday carbs? Also, what's your M-Th look like in terms of deficit?
It's all setup from UD2 guidelines based on protein required for LBM on low days. Cals are set at 50% of TDEE on low days. Saturday carbs are based off being fully depleted and then the amount required to replenish and supercompensate. (based off LBM also)0 -
So for your diet it's basically carb cycling--4.5 low, 1.5 high, 1 moderate? How did you figure out your Saturday carbs? Also, what's your M-Th look like in terms of deficit?
It's all setup from UD2 guidelines based on protein required for LBM on low days. Cals are set at 50% of TDEE on low days. Saturday carbs are based off being fully depleted and then the amount required to replenish and supercompensate. (based off LBM also)
Ahh i see. That makes sense. 50% TDEE...I think I'd want to DIE. Lol. Okay, I wouldn't want to die but I'd want to hibernate.0 -
It's only 4 days And I know from past experimenting that I respond extremely well to cyclical keto/glycogen depletion dieting. 0
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That's awesome! So, here goes nothing! You've got this!0
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Thanks Love
And I just remembered I've got my S&C certification this weekend so I'll do tension workout Thursday and Power workout Friday. and carbload those days too.
24 February 2013
BW 83.7kg
Went and climbed Mt Pomona with Keola and Muzz today. Was Muzz's first time in ages. I walked with them until we got to the stairs and then I seem to just get in a mood and just want to charge up it. Ended up getting up there in 24mins. Best is 19mins I think but that includes running from the start.
Then went to the pub and met mma mates to watch UFC. It was "ladies day" because of first female fight in UFC so all the gf's came along as well. As usual, my tips were WAY off haha. Good day though.
Then did some baking. Made some choc-coconut protein muffins which turned out pretty well.
EATS
choc/coconut protein muffins
braised roo & bacon/onion stuffed roasted pumpkin
Cals 3242
269P/351C/79F0 -
25 February 2013
BW 84.4kg
Weekly results
Abs calipers down from 16mm to 14mm
waist measurement down from 82.7mm to 82.2mm
DL's done for max reps in 90secs with my heaviest (green) resistance band. C&P also done for max reps in 90 seconds. 1min rest between everything. Supersetted most things. Did UDL's instead of front squats cause Muzz was doing them and I like em
Probably won't bother with many food pics for low carb period as it will pretty much be the same. Big *kitten* tuna salad for breaky, bacon and egg white scramble for pre-workout, about 500g of meat and some fibrous veggies for dinner and jelly & protein sludge before bed.
EATS
bacon & egg white scramble with peri peri sauce
hoisin kanga banga stir fry
Cals 1465
246P/62c/16f0 -
Miring the intensity of your training and results!0
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Miring the intensity of your training and results!
Thanks Foxy. Those deadlifts for 90seconds are farkin' killer. I'll take a vid next week.
26 February 2013
BW 83.4kg
Depletion 2
Chins were neutral grip, sumo DL's done from deficit with my heavy resistance band (same as yesterday). Ab wheel rollouts done with a pause at the bottom. Farkin' tough session.
Also, I met some people from University of Sunshine Coast and I'll be doing some casual work in strategic analysis which should work well as I'm getting my business started. Start next Monday.
EATS
bacon, spinach & egg white scramble with pineapple hot sauce
lemon pepper/soy basa & veggies
Cals 1469
262P/55C/21F0 -
27 February 2013
BW 83.5kg
Rest day. Needed it!
Wrote a few articles for my website and then went to the sauna for some relax time. Was great!
EATS
exactly the same as yesterday
Cals 1451
253P/62C/20F0
