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

Right I always take it easy over winter diet wise, but Im feeling a bit podgy after xmas you know the story..
 
So at mo I weight 95kgs guessing im around 17 % bf...
 
I need some direction.  So this talk of intermitent fasting seems apealing to me.  will be trying the leangains approach.  will be fasting from 20.00 to 12.00..  workouts will be at 10.30 am..  will be doing usual boxing for 45 mins then crossfit workouts or that style.   followed by big meal after then two others leading up to 20.00.
 
Im also gonna cycle my carbs. gonna train every other day.  higher carbs on training days.
 
ive recenly changed my job so it means i can train at same time everyday now so thats good.
 
edit changed title name as its misleading 

Ok had sh1tty workout last night did  5 rds on the pads and about 6 on the heavy bag, i was blowing..  havent felt good since xmas tbh
 
Im heading in to town now to get some BCAA's. Holland and Barrat by one get one half..  I could prob gt cheaper but want to start this fasting tom..

Good luck with the IF routine bud, I shall drop in from time to time as I'm interested on the approach.

For BCAA's I would recommend Excel from bodybuilding warehouse. At £35 for 1kg you can't go wrong, plus the blackcurrant is very tasty!

<a target='_blank' href='http://imageshack.us/phot...olyb4.jpg/'><img src='http://img197.imageshack....197/5020/olyb4.th.jpg' border='0'/></a>
Uploaded with <a target='_blank' href='http://imageshack.us'>ImageShack.us</a>
 
Ok here iam , i think i put about 3/4 stone of lard on over xmas!!
 
this stupid diet better work doesnt sound like much fun ,
 
will post up actual diet later

cheers DJ,will take a look now!!

some calculations on the http://www.1percentedge.com/ifcalc/ calculator
 
Very useful tool
 
BMR  - 2057 cals
Expenditure - 3548 cals
BMI of 27 (couldnt care lessabout that)
 
Ive gone for loosing 5kgs, as thats what it says i need to loose to get to 12 % bf.  so workout days are roughly 3500 and off dayys are 2500 cals 
 
so according to calculator by end of march i should be 88kgs and 12 % bf , that ll do.
  
  
 
 

Also Ive changed my workout plan and timings, to fit in with what other have been doing and getting good results from
 
will fast till  13.00.  Workout at 11.30.  eat at 13.00 then at 17.00, then 21.00.  Then not eat ill 13.00 next day..
 
Monday
Boxing  / cross fit
 
Tuesday
30 mins light cadio plus abs
 
Wed
Boxing  / crossfit
 
Thus
30 mins light cardio abs
 
Friday
boxing / powerlifting day
 
Sat
Off
 
Sun
off

seems very cardio driven do u think u might be better by adding some weight tarining?

Crossfit has a lot of powerlifting style lifts in it, plus ive put a dedicated powerlifting ,day which will prob be 5 x 5 on 5 exercises. 
 
I dont want to do too much weights as I train boxing and still spar regularly so dont want to be aching too much all the time..  and tbh i ache like fk off the crossfit workouts some of them are a killer.
 
But for optimal size and musclulrity ye i guess more weights wd be good.  But its not really my thing anymore I prefer to be more of an allrounder than a meat head lol..

Tom im sparring with someone 8am lol,  so im gonna try and do it fasted, try not to eat till lunch time.  But thats the only training im doing tom..
 
Also I will be doing my food shopping in the morning fasted, that should be interesting hope i dont come out with a load of sweets and burgers lol
Got the BCAA's now,so will have them and cup o green tea in morn.  Then some after training. 

Ok im confused..
 
I bought these today ,i know rip off but i couldnt wait to order online
http://www.hollandandbarrett.com/pages/product_detail.asp?pid=1097&prodid=1184&cid=2&sid=0
 
so it doesnt seem to say much about strength..  just to take 6 capsules aday??
 
leangains suggests taking 10 grams bcaa's before fasted training.
 
The whole pot says 120  - capsules contains 63 grams
 
so I right in saying i have to take 20 capsules lol,,  fuc me thats expensive they been gone in under a week
 
 
 
 

Day 1 fasting over.
 
Got up 7am to go training other guy didnt fancy it so did nothing, just wantd to gt used to this fast thing.
 
had a cup of detox tea by brit and tang then fasted till 13.00
 
tbh was only starting to get hungry at miday so was easy.
 
had my  next meal at 16.00, then final meal at 21.00.
 
I noticed hunger at around 18.00, but wasnt too bad.
 
Just finnishd my last meal now and im still hungry so not looking forward to training tom fasted at 10.30
 
Meals broken down look like this 2506 cals total (spot on), for rest day
 
Fat - 44 % (saturated fat 20 grams)
Carbs - 34 %
Protein - 22 %
 
Idealy wd have liked to bump up my protein a bit but looks ok
 
Going to bed hungry tho
 
 

Ok so last night couldnt really get off to sleep for a while was bloody freezing.
 
when i got up didnt feel hungry at all.
 
Just got back from gym now, still not hungry.  do feel a bit weird tho strangley quite emotional
 
ive got to devour 1500 cals now, see how i get on with that..
 
ok so the gym stuff
 
so only did 1/2boxing, few rds on sppd ball, bags and shadow boxing, felt a bit weak but not too bad
 
then did 5 x sets wighted pull ups
5 x 15 kgs and 2 sets x 20 kgs x 3 reps
 
This is similar to what i normally do.
 
the did weighted dips
 
 5 x 20 kgs,  5 x 25 kgs , 5 x 25kgs 5 x 25 kgs with 10 press ups in between
 
i couldhave gone on but during my set a personal trainer decided to cut in with 3 guys without even asking and they each did 40 rep assisted pull ups,,  i had a lil tantrum then thought it best i leave the gym i was a bit pi55ed off by then haha..
 
but it went ok strength very similar to normal..  im thinking of swapping another cross fit day for just weights,,  as it does seem like a lot of cardio..

so eating my last meal as we speak
today did 3450 cals
 
felt a bit weird all day like as if i had been taking ephadrine or something, a bit skatty.. havent felt normal anyway
 
% 's
 
fat 48 %
carbs 27 %
protein 23 %
 
Not sure why so much fat.  guess its cos i had 8 chicken thighs..  needto up my protein again tho

didnt log yest so.. another rest day 2669 cals
 
fat - 48 %
carbs - 23%
Protein - 27 %
 
tryed to get my protein up but still struggling. happy that the carbs were lower tho.
 
Fat is high but i eat a lot of fish,whole eggs and nuts.  so there is less than 30 g saturated fat and should be next to 0 transfat dont eat anything processed..
 
have to say this week ive been a bit slow getting up..  been up at 10 am which is far later than i should be..  next week im gonna be up at 8am or earileir i should be used to it more then..
 
also would like to report so far my colitis seems to e a bit better, was a bit gassy after xmas, but seems to be a lot better on this diet..  time will tell,,, havent dont a real week training yet,,,  but looking forward to it

ok yest had a sunday dinner overmy folks so a bit naughty, but ive decided im allowed one treat per week and if its sunday dinner then happy days
 
cals yest were 2690
 
ok so first proper week starts today
 
weirdly felt good on the pads today.. felt really light footed and the padman said i was sharp today,,  so thats good
 
weights werent quite as good, but as i did boxing firstfasted then wasnt expecting much..
 
deadlift
60kgs x 5
100kgs x 5
140kgs x 5
180kgs x 2
 
Normally i could bang out 5 on 180 pretty easily..  but i havent done them for a while either, so not toooo bad..  but not as usual.
 
clean jerk and press
40 kgs x 5
60 kgs x 5
65 kgs x5 reps x 2 sets
 
felt ok at the end of it..  really struggled just now to eat my first 1500 cals tho,,  im gonna have to find some more calory dense food..  eating paleo style food its hard to get the cals down

Not a bad session mate, especially after some intense cardio, which i know from my brief dabble with Muay Thai is hardcore lol!
 
With regards to training fasted, maybe have a butchers at RPT training which i know most leangainers are advocates of. Although generally they seem to opt for very little volume.
 
I adopted it on the advice of Aaron Hallett on here way back and have never looked back! It def suits fasted training IMO but i do a lot more volume than most would.

ill have a look now dude!  Ideally i wd drop the boxing but I cant i love it.
 
after big feed today i feel like i got my size back, think i started on  rest days really so no wonder i felt i was draining away..
 
after our discussion i think 20 % either way from maintenence might not be quite enough for the results im looking for..  so i think training days will be 4000 cals and off days 3000.  thats 500 either way instead of  700 which is 20%. So just a bit less than that..
 
of course ill try to restrict my carbs on days off.. wow this is complicated sh1t!!

with regards to RPT i feel its not benifical to me.  i mean im more likely to get injured, i like ti build my way up and let my muscles adjust to weight increase,,  its only the last sets which are taxing anyway so dont feel im missing much
 
also i put boxing first,which isnt ideal, because when ever ive dont weights first then boxed ive picked up lil injuries.  ive disclocated my shoulder twice doing this..
 
squat is another one, if i dont prep my body for the weight then it feels like a house on my back,,  sometimes i do drop back as well and it does feel a lot ligher then, which is kinda RPT,,  but i wdnt go flat out on 2nd set,,  id die lol!!
 
suppose im old school with regards to RPT but dont feel its me on those types of lifts anyway..

Yeah i get your point fella, dont get me wrong, i do warm up for my main lifts the same way as i would if i was building up to a max set.
 
For instance deads last week, aiming for 3 x5, i do my standard warm up sets at 50%, 75/80% then straight in at 200kgx3, 190kgx5, 182.5kgx4. i reckon if i went the other way my combined weight over the 3 sets would have been less.
 
Different strokes for different folks and all that! Just nice to see someone else getting into IF. I need to increase some things at my end as i am not really putting any weight on as such so may opt for actual bulk as opposed to a recomp.
 
I did have a journal on here for a bit but got a bit demoralised with it but may kick it off again.