Bike crash, torn RC , leangains and rehab.........

ok think that lil blow out last week put me back a week ..  feel like i put bit fat back on..  oh well not 18 anymore its to be expcted
 
did 3 rds on bags
 
the  5 x 3 min rds on pads with 30 sec rest. felt pretty fit actually
 
then did
 
incline bench which i havent done for prob couple years
60kgs x 10
80 x 2 reps lol then 3 forced
70 x 7
70 x 6
60 x 10
 
then went to dumbell press shoulder felt dodgy so left it then,,  felt it moving in my joint (dislocated it before doing dumbells)
 
ive always been pretty bunk on chest but seem to be a lot worse as i get older, dodgy shoulders dont help

did 1/2 run..  flt pretty good actually bit more light footed now
 
then did 350 sit ups
 
 

half hour i meant

felt good in gym today, decided just toignore the feling of being hungry and keep going,, ive started getting in habbit of backing off near end of workout on this IF when i shouldnt.
 
so did 5 rds on bags
 
5 rds on pads with 18oz gloves 3mins on 30sec rest felt good. my partner had to stop before me as his shoulder was hurting too much lol faggit!!
 
the pull ups (overhand)
set 8 bw
+32.5 kgs x 4 reps not sure whether call this pb previous pb was 30 x 5 ..  think i will (PB)
+35kgs x 2 reps
+10kgs x 9 reps
 
underhand pull ups/chins
+10 kgs x 9 reps
+10 kgs x 6 reps
 
standing military
40 kgs x 8
65 kgs x 3
60 kgs x 8
 
bent ovr row (underhand grip)
60 x 10
100 x 7
100 x 7
 
cable rear delts
5 sets x 10 reps
 
enjoyed it today
 
 
 

ok so its been a month. so what have i found out so far on this leangains approach ?
 
well i seem to have lost some bodyfat and maintained most of my strength bar deadlifts.  only reason i think they are rubbish is maybe ive been doing longer runs which i normally dont.
 
i have been dehydrated, which isnt abnormal on diets.  also headaches  which comes from dehydration.  even tho im on less carbs my food is still the same,pretty clean anyway.
 
waist measurement at start was 35 inches its now 33.8 so over 1 inch in a month is pretty good.
 
i do feel my purge of alchol, pizza and cooked breakfast put me back a week,  feel like this week im back on track.
 
dont think theres huge diff in the two shots tbh. its not as drastic fat loss as im used to but then i havent really shrunk much either
 
will try for few more months if fat slowly peels of and i feel fit and healthy then ill be more than happy , then might try keto again for month leading up to summer hols
 
 

i know i said it last time but i'm looking forward to 2 month shots.  i feel more in-tune with it all now
 
gonna make slight adjustment too..  gonna drop cals from 3000 off days to 2700..  and training days from 4000 to 3800 try speed up the process a bit

oh a did 1/2 run (bit quicker today) and 400 sit ups

ok was running around doing loads this morn, so by the time i got to gym i was knackered.
 
did 5 rds shadow boxing.
 
5 rounds on heavy bag
 
them attempted to do legs but my quads seem to be getting knotted up from running so could do fuk all today which pissed me off
 
did front squat
 
40kgs x 8
back squat 60 , 80 then 100 kgs x 5 felt awful cos of the knots by my knees
 
then decided my arms look puny so did arms that was ok
 
hammer curls
50lbs x 6 reps each hand
45 lbs x 10 reps each hand
 
incline curls
17.5kgs x 10 reps x 3 sets
 
narrow bench
40kgs x 10
60kgs x 8 x 2 sets
 
tricep pushdowns
10 reps x 3 sets
 
narrow push ups
20 reps x 3 sets
 
felt cold and horribl today.  tbh think i was pretty carb depeleted by the end, virtually had none yest. 
 

Hi mate, just checked the original pic against this one and there is def a diff in them! Your shoulders, arms, traps etc look the same yet your stomach is coming in nicely, top sets of abs showing through! Jobs a goodun surely!
 
You have a much better base than me and you will look good ripped ! Git !

haha cheers dude
 
yes i think your right upper body the same waist a little tighter.. which is all i can ask for..  i know ive lost fat i can just tell.  i think i hav lost a little strength but before i was eating prob 2000 cals a week more so im not that dissapointed.
 
think if i can keep this up for few months it should work out nicely

ok so ive had a change of goals now.  im constantly pi55d off about being weak and i dont feel comfortable being smaller but 'fitter'
 
so ive decided to slow up on the boxing.  i do love it and will always keep my hand in but i dont fight anymore so whats the point in trying to hold onto something that i dont need.  I wd prefer to be a bit bigger tbh.  i do feel my cv and stamina is pretty good with regards to boxing but everyone i spar with now is crap i dont spar with pros anymore so i dont need to be in 'fight' shape
 
I think my boxing and then weights on fasted style is never going to work.  my glycogen stores are going to be totally depleted im not surprised my lifts have suffered.  i should have seen this was obvious.
 
also i feel that distance running for me is catabolic and detremental to my strength gains.  it gives my legs knots then i cant do squats or anything.  so im gonna stop my 1/2 hr runs and replace it with boxing. 
 
also ive been looking at crossfitters and although some of the maintain a low % bf none of them are big there all skinny and in clothes u cant even tell they train tbh.  i dont aspire to look like that.  i can do that with boxing training alone and its far more enjoyable
 
so my week will look like this (one time i will stick to a program lol)
 
Monday - Push   compound movments (bench, military, weighted dips maybe couple others)
 
Tues boxing  - 45 mins i need to limit it to this, i always get carried away and stay in gym for like 2 + hours.  this is detremental to not only strength gains but to my life in general.  im not a pro so why do i try to train like one.
 
wed  - pull (deadlifts, weighted pull ups, bent over row, etc)
 
thus - boxing 45 mins
 
fri - legs (squats, calves, lunges)
 
This is going to b physcologically hard for me to do.  im used to spending a lot of time in gym and exhausting myself cv wise.  but im hoping the less is more will work..
 
i just thought imfar weaker now than whn i was 20 after 15 years of training.  so i must have to change somthing..
 
will stay on IF and 2800 cals on off days 3800 on days body recomp..
 
 

ok so i feel like weight is falling off me a bit now, clothes r starting to get baggy and people keep comenting on my face and if i had an eating disorder lol..  well maybe hhmmm??
 
anyway had a good sat diet wise sun not so good still ate in my eating window and stuck to less than 3000cals but had sunday lunch and birthday cake (my neice)  so bit naughty. but was feeling a bit rough on weekend think i had to little carbs tbh.
 
wlel todays workout was weird,  i felt like i hadnt done anything cos i didnt do boxing first.  i left the gym feeling like i hadnt done a thing. but i know thats the way it has to be on fasting, 2 hours intense exercsie on empty belly is no good thats plain to see.
 
so did bench
 
60 x 5
80 x 5 x 2 sets
 
(hope my bench starts going up its pathetic,i think it should tho with less boxing)
 
weighted dips
bw x 10
20 kgs x 5 reps
30 kgs x 5 reps (normally i struggle with this)
32.5kgs x 2 reps
 
military
 
40 kgs x 5
65 kgs x 3 (noimprovement but last time didnt do bench b4)
60 kgs x 5
 
that was it for the day short and sharp, but it felt ok.
 
 

I had the same comments! Its a real head fook!I just want to whip me top off and show them i do actually look better...honest!!
 
I guess people were used to the chubbier faced version! Its the first place it goes for me! Funnily enough since i cut, my feet have gone a little smaller !

ye im getting the oooh what happened to you,,  you look fuct up lol.. 
 
tbh i loose it real bad on my face i'am looking a little drawn.  if i do get down to the bf % i want (poss single figures or low tens) facialy im gonna look terrible.  guess ill have to walk around with my top off..
 
such a shame that low bf means i look basically older and a bit rougher..  as im naturally tall and skinny i look better in the face when i got some chub on

I said I'd look in, and well since you've posted a progress pic I couldn't resist!
 
Looking leaner in the pic bud, definitely made some good progress there.  How are you finding the fasting effecting your mental performance?  Do you feel really tired and slow in the mornings?

thanks mate think its working now
 
No not at all im used to it now.  took me best part of a month tho.  think it takes up to a month to adjust to it properly. first couple of weeks struggled to get out of bed.. 
 
But  this morning i had 6 things on my list of things to do including gym, training someone else, getting tyre done on car, go to printers, go to my old workplace about holidays unpaid i was so hyper and focused i did it all before 1 lol i thought i was gonna take all day.  only prob is ive been sat here twiddling my thumbs on the net all day
 
sometimes i do feel a bit wacked out tho especially on lower carb days ..  a bit scatty and short with people.  but thats no different on any diet.

Internetz wasnt working yest so ill put it now
 
boxing about 1 hour.. decided to just go flat out which i did felt pretty good
 
3 rds speedball
5 rds shadow boxing (2 with hand weights)
3 rds heavy bag
3 rds uppercut bag
 
3 rds of 30 sec upper cut bag  then 200 m sprint for 3 min a rd.  that was tough

so todays workout went pretty good
 
had loads on today so had to workout after my first meal didnt make much differnce
 
pull ups bw 10 reps
+ 35kgs x 4 reps (reps reps up week)
+30kgs x 4 reps
 
underhand chins
+15 kgs x 8 reps (up 5 kgs)
+15 kgs x 5 reps
 
deadlifts (not great but standard)
100 x 5
140 x 5
160 x 5
 
bent over row
60kgs x 10
105 kgs x 5 (up 5kgs) x 2 sets one overhand one underhand
 

I agree, it def takes a good month to adjust although the first 14 days were the toughest IMO.

Much like you, I still get crappier days but generally feel pretty damn motivated, when fasted, much more than I did before!

See instead of fasting, would you not try the caveman diet/paleo diet?
 
I am bulking for the next 2 months, just getting over a long term injury and finding if I cam carefull I can box again without really hurting my shoulder. I find if I exhaust my shoulder joint, the next day my RC is a bit inflamed. So instead of burning myself out, I can do 10 rounds on the bag as long as I am not stupid. Just trying to build my shoulders back up through weight lifting as the injury caused them to shrink to the size they were when I was 16. In two months time I am going to start the caveman diet but as for now, its chinese takeaways for me.