your roo burgers are cute. sorry about the lack of sleep

Thanks. They were Keola's idea. Delicious! Much better sleep last night. 10.5hrs and only woke up once. Feeling MUCH better today!

11 October 2012
Morning weight 79.0kg

Slept terribly last night. Woke up 3 times for extended durations. Got my 8hrs in the end though. But was feeling sluggish all day. Lucky today was a rest day and it was raining. I didn't need to go anywhere anyway.

In the arvo, I trained my mum and only touched a bb once to do some curls (to see if they hurt my elbow). otherwise, just band resistance stuff and mobility.

(included size ref below for an idea of the volume of food I eat on low cals. Will be enjoying some of that red when this cut is over )

EATS

tuna chop suey 389cals 73P/21C/1F


roo/kimchi stirfry with shiritaki noodles & sriracha (2 bowls) 130P/20C/11F


Cals 1395
255P/48C/18F (16g fibre)

Your cals yesterday were lower than mine today! I'm liking this 5:2!

except mine were all protein

Im guessing Roos a pretty epic low cal lean meat? Could i get macros per 100g? Sorry, mega lazy mode engaged:

LOL
103 cals 21P/0C/2F (lots of potassium) It's AWESOME for one of my lean meat choices.

I ate Roo burgers once, and i thought it didnt have that much flavour, but it was frozen and shipped i think so thats probably why. Do you eat much Ostrich over there?

The burger patties I get are awesome, full of flavour! Definitely more flavoursome than beef patties IMO (and don't make me feel like I've just half clogged an arterie ) We have emu's here not ostriches and they are pretty rare in numbers so I don't think people eat them. Actually not sure if we are allowed, maybe aboriginals only. Whereas there are heaps of kangaroos!

12 October 2012
Morning weight 78.8kg

Much better sleep last night, solid 10.5hrs YAY!




Got head veinage

Upper push/pull workout.

Only did one set of weighted chins as still didn't feel 100% in lower back so I'm playing it safe.

Also did a fair bit of bike riding running errands today so decided to skip the bulgarian SS's. And I can't do any RDL's because of back. Sad. Oh well, pretty sure muscles won't fall off in a few days

EATS

Chicken/kimchi/mushroom stirfry 642 cals 119P/19C/7F


Cals 1519
288P/32C/18F (14g fibre)

Im so stunned that you're not dropping weight faster. What do you think is the cause?

scales lie sodium has to be way high (and potassium) so it can mask fat loss. Also, maybe TMI but on RFL with low fibre, food in the GI is more of an issue than normally.


13 October 2012
Morning weight 78.1kg

Full rest day. Went and watched BJJ grading in the morning. Then about 40min slow beach walk. A little bit of bike riding but not much. Watched F1 & Moto GP qualifying and did some study.

One more day to go

EATS

onion/mushroom/salsa egg white muffins 226 cals


onion/mushroom/roo curry



Cals 1303
233P/48C/14F (13g fibre)

15 October 2012
Morning weight 77.2kg

Worst night sleep, 4.5hrs so dead. Was in Brisbane all day and got my dexa scan. I forgot that on the original they told me to disregard the head fat% so starting BF% for RFL was 8.4% and after was 6.3%.

Fat Mass: 7.3kg to 5.5kg = 1.8kg drop
LBM: 73.5kg to 72.7kg = .8kg drop


All the above was done as a circuit (except KB's) and minimal rest. Also, I forgot the 25pushups per round. Aim of workout was to get the blood flowing to all muscle groups without aggravating back injury.

After photos

front relax


front flex


front flex 2


side


back


legs


RFL Stats

weight 80.6kg 77.2kg

Measurements
Chest 98 97
Waist 79.2 77.5
Hips 80 79
Bicep 33/36.6 31.8/35.6 33/36 31.5/35
Forearm 30.5 31 30 29.7
Thigh 57 58 55 55.5
Calves 37.5 39 36.7 38
Neck 38 38

Accumeasure calipers
Chest 4 3
Adbomen 12 8.5
Thigh 5 3.5


EATS

Bulgogi veggie stirfry (mush/onion/kimchi/sweet potato)


Mega junk bowl (FFGY, strawberry casein, cinnamon toast crunch, banana, strawberry pop tart & choc dipped strawberries


Cals Intaken 4313
165P/764C/64F (53g fibre)

This will be my last update in this log as my cut is now over for the challenge

Nocturnalgirl: mix it up! "dieting" doesn't have to be boring!

Foxy: thanks buddy! I think the fact that I've done it before made it a whole lot less daunting. And I think for a while during my bulk I was getting a bit loose with food intake from time to time so the strict nature of it really does me well. You know, exercising the will power muscles It really isn't that hard IMO for a cat 1 dieter as it is "only" 12 days And fark I love refeeds :laugh:


16 October 2012
Morning weight 80.5kg

Bit of bike riding for errands as usual

Then did the following:


New PB +65kg chin at 80kg BW
http://www.youtube.com/watch?v=9X8vtAHmJuM&lc=j8XaoxX5ZaRXmPJD_uzUTEbgke1vQls3_rFpY8E3pQA&lch=email&feature=em-comment_received

Also failed at lockout of +60kg overhand pullup

Doubt the 1rm for db bench is accurate but I just realised that the total weight of 54+54 is actually equal to my BB max of 108kg :P (haven't been able to test since injury)

Goal of workout was to do some heavier lower rep stuff but because of back injury & lack of bench spotter I couldn't do that with bench. My "kroc row" style db's are a bit awkward for keola at 40+kg haha.


this was quite an achievement for me. I never used to do flys ages ago but since shoulder injury I've never been able to do them. I'm going to try and get some more chest development and this doesn't seem to affect shoulder so I'm happy

EATS (Day 2 of RFL refeed)

cinnamon raisin protein french toast with sf maple syrup


chicken/salad sriracha wraps


Elvis oats


not the whole lot


Cals Intaken 2877
235P/360C/64F (103g fibre LOL. Got stuck into the high fibre wraps )

Great work Chris! You must be loving doubling your cals!

hell yeah. Full of energy now. About to head off and do some hill sprints just for fun :laugh: :laugh: