Chris' cut for Thailand trip
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28 February 2013
BW 83.3kg
sumo's were against hardest green band.
Was in the gym for AGES today! I started my stuff at 3pm but didn't finish it by the time first clients got there so I had to spread it out. Got out of there at 7:30 or so.
Today is setup as low carb for most of the day then some carbs pre workout, then commence refeed after.
Girls training
EATS
peri peri scrambled bacon/egg white salad
cinnamon/maple creamed rice (600g cooked)
Cals 2673
186P/369C/44F0 -
YAY for refeed. Anything planned for tomorrow's food fesT? Tomorrow is a full day refeed right?0
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it is now today
And it's all in my diary already. Will be some good pics 
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1 March 2013
BW 83.3kg
These sumo DL's were from deficit unlike the 200x4 I did a few weeks back. Form wasn't 100% though. Chins were neutral grip so a bit harder than supinated grip.
http://www.youtube.com/watch?v=whzCY8Jw2tw
http://www.youtube.com/watch?v=pGPnImIICdk
Then did final handstand at the movies
EATS
pumpkin/berry oats with banana, cinnamon & maple syrup
pancakes with bacon and ice cream
peri peri SP chips and JD bbq sauce (& another lot that were cinnamon maple)
Domino's chicken napolitana
Cals 4789
266P/814C/58F0 -
late edit
Cals 5291
321P/862C/67F0 -
BOOM! Nice job. Man I wish I could eat 5000+ calories and see progress!0
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don't speak too soon.
2 March 2013
BW 84.3kg
Cals 2460
180P/282C/60F
3 March 2013
Cals 3937
250P/405C/150F
I did the Australian S&C level 1 certification over the weekend. It was a really good course and learng a heap of stuff. Was mainly run by the head S&C coach for the Brisbane Broncos.
4 March 2013
BW 85.2kg
Calipers:
chest 5mm
abs 14mm
thigh 6mm
82.4cm waist
Pretty much exactly the same as last week which is a bit dissapointing. Probably overate a bit on the "maintenance" weekend though. Will reassess for this week. Avg cals 2670, pretty much maintenance it seems.0 -
handstands at the movies? is that a skirt i see? you guys are AWESOME! seriously! maybe your numbers will be different if you measure BEFORE your carb up...you have more bloating and such after you've refilled your glycogen stores (at least I'd think some supercompensation is going on). In any case, you didn't regress and that's pretty good!0
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Skirt shorts thing :-P
Yeah, yesterday was quite high carb so i expected the weight up but didn't rally think the measurements would be. I did Getty stronger though on Deadlifts which i want expecting so that is a good thing.
Bday next Saturday so carb up will start on Friday night. Going to ptc to do strongman training Saturday morning and that is all i know.
Oh and i started working at university of the sunshine coast in a position in strategic analysis today. Some work whilebusiness stuff is in initial stages.0 -
4 March 2013
BW 85.2kg
3 rep total PB from deadlifts last week
Overhead press was with a tricep bar so very narrow grip.
And here is the first set of deadlifts.
http://www.youtube.com/watch?v=zE0rYstVlbc
Cals 1216
237P/9C/32F0 -
5 March 2013
BW 83.1kg (LOL, 2.1kg water weight loss in a day)
Good little depletion session today. Also did a fair bit of band work for back and hanging from chinup bars. Was the first time trying those band chest press which I was told about at the bench/squat seminar a few weeks ago. Standing and practicing keeping shoulders retracted while pressing. Felt really good on my shoulders too, will continue.
Recent Eats
spaghetti & meat sauce
roast lamb & pumpkin
choc peanut fluff
hoisin chicken stirfry
Cals 1447
249P/52C26F0 -
edit yesterday
Cals 2368
313P/135C/63F
(decided to eat some carbs before bed because of sleep issues. Think I'm CBL now) 0 -
CBL is cool too. have you ever committed to it?0
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nope, haven't read the book so don't know the specifics but I typically have majority of carbs at night anyway because I sleep better that way.0
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Basically--you eat very low carbs, workout in the evening, then eat your carbs after that. Dirty carbs are allowed. Just keep insulin low all day until about 6pm or so. Apparently insulin sensitivity is elevated in the morning and staying low carb preferentially mobilizes fat for fuel--or something to that effect.0
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Basically--you eat very low carbs, workout in the evening, then eat your carbs after that. Dirty carbs are allowed. Just keep insulin low all day until about 6pm or so. Apparently insulin sensitivity is elevated in the morning and staying low carb preferentially mobilizes fat for fuel--or something to that effect.
Hmm, that is pretty much what I've done for ages anyway. Only difference would be moving my oats from "breakfast" to "pre bed" which I like anyway as Carbs close to bed time (except pop tarts) make me sleep very well. SOLID 9hrs last night. AWWWWW YEAH!!!
And I just got the book today, I'll have a quick read but I do know Alan Aragon wrote some stuff about it as well so I may be able to skim the book and read the pro's opinion 0 -
Let me know what you learn. I like the "science" behind it but even "science" can be applied/interpreted in a way that makes the theory seem logical...I guess only through DOING IT would you really know whether or not its effective at cutting fat. It makes sense on the surface--you basically shed fat in the day and you go anabolic at night. Or something to that effect.0
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Let me know what you learn. I like the "science" behind it but even "science" can be applied/interpreted in a way that makes the theory seem logical...I guess only through DOING IT would you really know whether or not its effective at cutting fat. It makes sense on the surface--you basically shed fat in the day and you go anabolic at night. Or something to that effect.
skimming through now. Sounds good in theory but as we know you can't beat the laws of thermodynamics just by macro timing. You may be able to alter things slightly but as you say the real test is doing it.
Just reading the post workout stuff now and he seems big on the biggest insulin spike possible for some reason. All the stuff I've read from Alan Aragon has actually said that MPS is not directly correlational to amount of insulin spike ie. only an elevated amount (can't remember the number) is required to stimulate MPS and prevent muscle protein breakdown. So I'm unsure why he says to "specifically avoid low gi carbs".0 -
how timely!
Aragon AA. Reserving carbs for night time: breakthrough diet solution or reverse dogma?
Latest research review. Will read later 0 -
how timely!
Aragon AA. Reserving carbs for night time: breakthrough diet solution or reverse dogma?
Latest research review. Will read later
Sounds like a good read - interesting topic. I'll look forward to your summary of AA's summary. :bigsmile:0 -
summary of AA's summary
Only one study has shown positive weight loss and FFM retention with higher carb intake at night. Limitations were much lower than "normal" athletic population protein intake, self reported food intake and non athletic population used.
Adherence to any given protocol is the most crucial determinant of it's success.
Heirarchy of importance for CHO timing.
1. total for the day
2. doses maximise and do not hinder performance (non training days suit personally preferred pattern)
3. option to experiment with hypothetical optimisation techniques currently under scientific investigation
In saying that, I'm willing to give it a go mainly because it's not far off what I currently do anyway 0 -
Thanks, predictably conservative view from Alan (not at all surprising as the body of evidence for protocols like CBL will always be low, and more anecdotal).
I'll stop hijacking your thread... and now back to pics of oats and handstands!0 -
Awesome. I can't wait to read about your progress as a result of this. How long will you try it?0
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Wouldn't be until at least when I get back from Thailand as I don't want to experiment too much in a time when I actually need to make weight for my comp. Probably try it after the comp actually in late April.
6 March 2013
BW 83.2kg
Rest day
Cals 3621
261P/369C/121F
7 March 2013
So interesting experiment this week. Same weights on DL as last week but with a good carb load the day before. Last week I got 2 sets of 8 and was pretty tough. I reckon I could have got about 13-14 on second set today.
Also, push press was a lot easier as was front squats. Not overly surprising but it really was a massive difference. As I said in notes, all TGU's done with 20kg vest on and holding 8kg KB. Was teaching a client and my Mum.
22hr fast today also. Bit busy.
Recent Eats
chicken schnitzel
chilli/garlic chicken & veggie stack
choc/peanut protein froyo with banana & sf maple syrup
Cals 2057
239P/165C/47F0 -
good thinking. that's always wise--don't want to blow a weigh in cause you're fooling around with new techniques!0
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9 March 2013
Birthday today! Started the morning off with a series of clues that Keola had done for me. I had to work it all out and write it down on this big piece of paper to work out what she had got me (as it was still coming through customs). Will arrive next week, a Sportskraft 29mm powerbar made in Finland. Apparently, the same sort they use in the 2012 world champs YEW!
Then off to PTC for some training. Keola was testing maxes and I was doing my mock strongman comp. Did everything that I have do do in the comp.
Got 180kg deadlift x14 in 90secs
70kg log C&P x8 in 90 secs
75kg atlas stone over 1.3m yoke x9 in 90secs
then did 160kg farmers walks x40m x2 (only 20m in comp)
220kg tyre flip x11 x5 sets. (just have to do 20m in comp)
http://www.youtube.com/watch?v=sCy_k_mzWuc
http://www.youtube.com/watch?v=Jgo_V_tachk
http://www.youtube.com/watch?v=ThavHJ_bopM
Keola also flipped the 220kg tyre for the first time. And then got it again a few mins later. Failed this one about a month ago.
http://www.youtube.com/watch?v=FvDtvoPmPSY
Then off to the unit in Brisbane, had some lunch and then had a massage. Chilled for a bit and then we were heading to our old favourite Korean restaurant. Walked in and looking for a table for 2 and I was gobsmacked. Heaps of my friends and family had made the trip to Brisbane to surprise me! Totally speechless and absolutely clueless haha Really was a great surprise. Had a delicious dinner and then went out after. Lots of tequila was consumed and danced up a storm. Massive night and my first drink since Jan 25th (australia day). And I even pulled up ok the next morning
Keola and my Mum even got together and made some of my protein brownies so there were diabetic friendly options. (a few of my family are diabetic). I received a total of close to 1.5kg of peanut butter in pressies :P My friends know me well haha. Best day!
Keola and the mega oreo cupcake
Everyone
Me, Mum & cupcakes
EATS
protein pumpkin slice and raspberry sauce
chicken pho
spicy chicken Korean style
Roo steak/roast beef & various salads
oreo cupcakes
Cals LOL0 -
HAPPY BIRTHDAY! (BELATED!!) Looks like you had yummies. That's awesome..Keola is looking radiant as usual.0
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Thanks a lot LOTS of yummies hehe
11 March 2013
BW 84.1kg
Did the mantathlon with Woody today. He was 60kg and I was 85kg.
There are five events performed:
Bodyweight Bench Press for Reps
Bodyweight Chin-ups for Reps
Half-Bodyweight Overhead Press for Reps
1.25 Bodyweight Dips for Reps
Half-Bodyweight Barbell Curl for Reps
in 20mins
http://www.t-nation.com/free_online_article/most_recent/the_mantathlon
Bench 85x6
Chins x17
SOHP 42.5x20
Dips +21.25 x5 (first time in over a year and felt something in shoulder so stopped)
Curls 42.5x20 (need to check this weight actually, seems wrong)
Total of 68. Woody got 74. Good fun
Then KB circuit with 16kg (everything for 10 reps except TGU's x5)
swings
swings R
swings L
C&P R
C&P L
snatch R
snatch L
TGU R
TGU L
Good cardio
Then some bag work for about 20mins.
EATS
choc/peanut proats with almonds,banana & choc pb
mexican roo chilli
vanilla ffgy sludge with frozen mango, blueberries & PB
Cals 2298
211P/201C/67F0 -
13 March 2013
BW 85.5kg
Wasn't feeling 100% today but just had a sore throat.
Equal PB on SOHP 5rm. Deficit lunges are a farkin' killer. My knee was a little bit achey yesterday after standing all day so no squats. Tried these instead and as well as being hard muscular wise, it seriously gets me huffing and puffing. I believe that is a PB for RDL's too, not that I do them that often.
Weird thing for me was that doing CGBP, I got some SERIOUS chest activation as well as triceps at lockout obviously. I must be able to flare my elbows a little more with the lighter weight and had no issues with the shoulder. I was looking for something heavyish that I could supplement with my resistance band flys.
Also, got some new toys. 2 pairs of different resistance bands that will be used for speed bench, squats and DL. Hanging ab sling (for the peeps who have grip and lat issues) and a variant of the TRX handles. These will come in handy for beginners who can't do pullups also.
Recent Eats
egg/tofu & pumpkin salad with ACV, soy & maple sauce
vanilla ffgy sludge with crumbled up choc/pb protein muffin, blueberries & PB
slow cooked chicken curry and veggies
protein pumpkin pie (based off NY style cheesecake)
Cals 2680
298P/179C/70F0 -
14 March 2013
BW 84.6kg
Sort of rest day but not really.
Hit the jungle gym for some bar stuff because the sun was finally out! (pullups, muscle ups, assisted one arm chins, levers, straight bar dips, L sit dips, leg raises etc.) Then I trained a client and did a little bit of heavy bag work and finished with a tabata set of 20kg x2 KB swings. Got 12 for 6 rounds and 10 for 2. Glutes on fire haha.
Cals 1449
221P/49C/19F0
