Chris' cut for Thailand trip

love4fitnesslove4food_wechange · February 2013

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?

chrisdavey · February 2013

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)

love4fitnesslove4food_wechange · February 2013

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.

chrisdavey · February 2013

It's only 4 days

And I know from past experimenting that I respond extremely well to cyclical keto/glycogen depletion dieting.

love4fitnesslove4food_wechange · February 2013

That's awesome! So, here goes nothing! You've got this!

chrisdavey · February 2013

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/79F

chrisdavey · February 2013

25 February 2013
BW 84.4kg

Weekly results
Abs calipers down from 16mm to 14mm
waist measurement down from 82.7mm to 82.2mm

ScreenHunter_146%2520Feb.%252026%252006.41.jpg

ScreenHunter_146%2520Feb.%252026%252006.41.jpg

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/16f

FoxyMcDeadlift · February 2013

Miring the intensity of your training and results!

chrisdavey · February 2013

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

ScreenHunter_147%2520Feb.%252026%252021.25.jpg

ScreenHunter_147%2520Feb.%252026%252021.25.jpg

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/21F

chrisdavey · February 2013

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/20F

chrisdavey · February 2013

28 February 2013
BW 83.3kg

ScreenHunter_149%2520Mar.%252001%252006.16.jpg

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/44F

love4fitnesslove4food_wechange · February 2013

YAY for refeed. Anything planned for tomorrow's food fesT? Tomorrow is a full day refeed right?

chrisdavey · February 2013

it is now today

And it's all in my diary already. Will be some good pics

chrisdavey · March 2013

1 March 2013
BW 83.3kg

ScreenHunter_150%2520Mar.%252001%252023.09.jpg

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/58F

chrisdavey · March 2013

late edit

Cals 5291
321P/862C/67F

love4fitnesslove4food_wechange · March 2013

BOOM! Nice job. Man I wish I could eat 5000+ calories and see progress!

chrisdavey · March 2013

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.

love4fitnesslove4food_wechange · March 2013

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!

chrisdavey · March 2013

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.