Mr Brittas's Journal - ****NEW PICS on PG-32****

Right, time to start cutting again!!!
 
I'll start off with some "before" pics.  I know these aren't drastically different to my finished cutting pics, but trust me I've put some size back on... and some fat.  I look a lot bigger than I did when I finished cutting.  The low BF just gives the illusion I was bigger then.
 
This morning I weighed 13st 1lb so I've gained 16lbs in the last 3 months.  I reckon I'm about 15% BF.  I'm definitely bigger and fill out all my clothes at the minute.
 

 

 

 
I'm going to dive straight back into to 50 - 60 mins cardio, 4 - 5 mornings a week.  But guess what?  I missed my first session this morning!  Crap I know, but our little boy was awake from 2am - 4am crying and I just couldn't get out of bed at 5.30am when the alarm went off.  I'll hit the remaining 4 days.
 
The diet for the first week or two will look like this.
 
7am - Black strong coffee - SSCV 55 mins (burns 500 cals on the X trainer)
 
8am - 50g whey in water with tblspoon peanut butter
 
11.30am - Tuna or chicken with some mayo in a wholegrain pitta    (the only direct carbs I will have)
 
12.30pm - Train
 
1.30pm - 25g whey in water, 5g creatine
 
2.30pm - Quark, flaxseed oil blended into a shake with water (some angel delight stuff to flavour but it's only about 3g of carbs)
 
4pm - Need a snack here and haven't come up with anything yet.
 
6.30pm - Evening meal.  Basically just meat, fat and some veg
 
9.30pm - 200g cottage cheese with tblspoon peanut butter
 
I need something in there at 4pm, but other than that, I'll run with it for a week or 2, then maybe drop the pitta bread and go keto for the last 2 weeks.  I'm not dropping milk and sugar out of my tea and coffee yet.  I only see the point in doing that to get into ketosis.
 
I will try and limit cheats to Sunday, but not an all out cheat day until I go keto.
 
There you go.  I'm going to give this everything I've got, but I'm not too worried if nothing much changes in the 4 weeks.  It's just to feel better about myself really.
 
 
 
 

Before and after cutting pics

Brittas's Journal

I'm working on a 5 day split this week (fingers crossed), so it was just back today.
 
Latpulldown            3 x 8            65kg, 72.5kg, 80kg
Hammer strength    3 x 8            50kg, 60kg, 70kg
Wide grip BB rows   4 x 8            50kg, 55kg, 60kg (too heavy), 55kg
BB shrugs                3 x 8            70kg, 80kg, 90kg
 
 
You'll notice I didn't deadlift.  I've said in the past, I'm never sure if deadlifting benefits me and I certainly don't enjoy it.  So I'm going to leave it out during this cut.  I'll put even less effort in when I've got no energy.  It may return when I bulk again in January..... it may not!
 
I felt strong today, but came out of the gym feeling as if I'd not done much.  I don't know if it was the lack of deadlifts, or the fact that I was freezing going into the place so didn't really break a sweat at all.  Still, I'm happy with the lifts which is the main thing.  Latpulldown was a big one.
 

Before and after cutting pics

Brittas's Journal

Got up for 45 mins cardio this morning!  Woop woop.  I will increase this to 55 mins by next week.  55 mins = 500 cals on the X trainer (so it says), so that will do for me.  And it doesn't sound as bad as an hour!
 
Chest day
 
Flat BB bench            3 x 8            80kg, 85kg, 90kg
Incline DB bench       3 x 8            30kg (db in each hand), 38kg, 38kg         (couldn't find 34kg DBs!)
Dips                           3 x 8            BW, BW + 10kg, BW + 12kg
Decline flies               3 x 10          14kg, 14kg, 14kg
 
I felt alarmingly strong today.  I'm not expecting any strength gains during this next 4 weeks.  If I can maintain my current lifts I'll be more than happy, then increase them in January.  If I'm feeling strong one day I might go for it, but I doubt I'll be feeling strong!
 
Diet went like this yesterday......
 
8am whey in water with PB
11am chicken + mayo in pitta
12.30pm train
1.30pm whey + creatine in water
2.30pm quark + flaxseed oil
6.30pm Bollagnaise
9.45pm 3 egg omlette with cheese
 
I still haven't come up with anthing for the 4pm snack, but i managed with the hunger yesterday and my evening meal was quite big (plate full of mince) so I'm not too worried.  I'd get some nuts but I fear I might eat them all!
 
I may invest in some cottage cheese instead of cooking the omlette every night, but I'd rather not as there's carbs in CC.  If my evening meal is big I may not even bother with a pre bed meal or just have some whey and PB.

Before and after cutting pics

Brittas's Journal

Well I got up for cardio again.  I got to about 30 mins and I felt shocking.  Light headed and dizzy.  At about 35 minutes I had to stop.  I was ok once I had a shower and my shake.  I'm guessing it's just my body getting used to the lack of carbs.
 
The pitta bread an hour before training seems to do the trick because I felt fine in the gym at lunch time.
 
Legs day
 
Squats                    3 x 10            50kg, 60kg, 70kg
Close leg press       3 x 10            65kg, 72.5kg, 80kg
Hamstring curl         3 x 10            55kg, 60kg, 65kg
Seated calf raises    4 x 10            40kg, 50kg, 60kg, 70kg
 
 
An average legs day.  I'm wasn't very confident when I was squatting 70kg.  I don't exepct to progess on my legs on low carbs and doing cardio every morning.  As long as the lifts stay where they are I'll be fine.  I think I'll Leg Press next week instead of squatting.
 
Diet
 
My diet will always be spot on while I'm at work as it's pre prepared.  Last nights evening meal was beef stew.   This was fine, I just had to fish the meat out and avoid the potatoes.  I had a cheese omlette again before bed.  I've not got any cottage cheese in and I'm enjoy the omlettes as I'm quite hungry by 9.30pm.  So all good.
 
BUT.... as I left work I was extremely hungry.  I needed some petrol on my way home and got a bag of cashew nuts.  I had about half of this!  Next week I'll plan my meals a bit better and eat at about 4pm.

Before and after cutting pics

Brittas's Journal

Hey Dude!

Try this for your 4pm snack. I made it and as its a quiche, you can eat either hot or cold; really tasty!!! and low carb

Crustless Spinach & Cheese Quiche

Ingredients:
1 medim onion, peeled and roughly chopped
250g frozen spinach, thawed and squeezed dry or fresh (3mins in microwave as I did; still needs squeezing out the lipquid though)
2 whole eggs + 6 egg whites beaten
225g half fat cheddar, grated
100g 3% fat hard cheese, grated

Method
1. Mix the cheeses together and set to one side
2. in a large bowl combine the eggs, cheeses, onion and salt and pepper to taste and stir well
3. pour mixture into a liquid tight 9" springform pan and put in a prehated oven at 180C for 30-
40 mins or until it sets
4. leave to cool for at least 20 mins before serving

Serves 4

Nutritional Content per serving:
Energy (kcal) 291.5
Carb (g) 5.6
Fat (g) 13.5
Protein (g) 37
FIBRE (g) 1.7

JOHN 8:32

Thanks mate, that sounds amazing.  I'll give that a go if I get chance this weekend.
 
Is there any reason for the different types of cheese?  Or is that just to make it taste nicer?

Before and after cutting pics

Brittas's Journal

I am guessing its just a taste thing reall but better ask TheIopener. It is truly amazing and so easy to make; all in one bowl, mix and pour.

Looking forward to making more this weekend as even wifey thinks they are sweet and without the base= no carbs!

JOHN 8:32

I'll give that a go.  It sounds stunning.  And I can stick it in my cool bag and eat whenever.

Before and after cutting pics

Brittas's Journal

"you know it makes sense..................

Any idea as to why cardio went sour the othr morning; sounds strange
 
So whats the countdown till the "big day"?

JOHN 8:32

I think it was just my body getting used to running with no carbs.  I've been eating quite a lot while I was bulking so it was a bit of a come down.  I didn't feel great yesterday evening, then did cardio this morning and it knocked me up!
 
I'm feeling ok today so I'm hoping I get used to it.  I felt a bit like this during the 1st week of cutting in the summer.
 
3 weeks on Saturday to the big day!  It's my stag do this weekend too...... which won't do they diet any good but what the hell!

Before and after cutting pics

Brittas's Journal

"low carb beer"?!?!?!?!??!?!?!?! LOL

Go for it mate; hopefully you will only ever have one stag do; I wish you all the best man!!!

JOHN 8:32

Another cardio nightmare!!  My alarm went off at 5.35am, I was just about to get up and my 11 month old son, who was already in our bed after a bad night, threw up allover.  He was screaming his head off so we had to sort him out.  We changed him and calmed him down, then he did it again.
 
At this stage I was 30 mins late and didn't have time to do any cardio.  I saw the snow outside and thought I'd better set off early to work.  Gutted!!!
 
Just make sure I hit tomorrow and thats 3 sessions at least.
 
Shoulders day
 
Seated DB press                3 x 8            30kg, 30kg, 30kg
Standing military press      3 x 8            40kg, 45kg, 45kg
Seated lat raises               3 x 10           8kg, 10kg, 10kg
 
 
Short and intense.  This is why I love the 5 day split!!
 
I normal have the bench set just off 90 degs for DB pressing but i'm not sure I should be doing it at that angle, so I set the bench totally upright today.  This made the exercise harder so I didn't use the 34kg DBs as previous.  I'll get used to it and move up hopefully. 
 
Diet
 
I desperatley need to sort this 4pm meal out.  I got home last night and we didn't eat until 7.30pm so I was starving.  And it can't be good for preserving muscle.  Still haven't got anything for today either!  I'll have it sorted next week. 
 
Everything else was ok.  I didn't bother with a pre bed meal as I ate loads at 7.30.  Left over beef stew!!!

Before and after cutting pics

Brittas's Journal

I managed to get up again and do 45 mins cardio.  I really need to get this upto 55 mins next week.
 
Arms
 
EZ bar curls            3 x 10            25kg (not inc bar), 30kg, 35kg
Seated DB curls      3 x 10            14kg, 14kg, 14kg
 
Machine dips          3 x 10             65kg, 72.5kg, 80kg
Skull crusher          2 x 10             20kg, 25kg            (my elbow kills on this lately)
Tri Pushdown         2 x 10             65kg, 65kg
 
 
A good arms day.  My energy levels in the gym are fine, so I'm hoping the carbs at 11am are helping.  If I'm losing weight I'll keep this in.  If not, ketosis here I come!
 
 
Diet
 
Last night was a nightmare.  Not only did I have nothing for the 4pm meal, I didn't eat until 9pm!!!  Our little boy is ill and he kept us busy, plus we needed to nip to the supermarket as we'd run out of nearly everything.  I did have a shake and some PB about 6pm so I suppose that helped.
 
At 9pm I had a 4 egg omlette with some left over bolagnaise and cheese in the middle.  Stunning and plenty of protein.  Hopefully that sorted me out!
 
Another week over and the diets not going too bad.  It's my stag do tomorrow so I'll no doubt eat crap all weekend.  But to be honest, I eat rubbish most weekends lately so it won't be much different.  Hopefully, I'll still have lost a bit of fat this week.

Before and after cutting pics

Brittas's Journal

Well I had my stag do in London at the weekend.  What a waste!  I was ill with a stomach bug I caught off the little one!  I still went and had the afternoon out but couldn't eat or drink and didn't even make it out at night!  I was in bed for 6pm!  My mates enjoyed it though!
 
I barely ate all day Saturday and only had a bit to eat yesterday.  Good for weight loss I suppose.... bad for muscle loss.
 
Cardio this week isn't going to be great.  I missed this morning due to being ill all weekend, I'm driving down south for work this afternoon and I'm there allday tomorrow.  I could do some Wednesday morning but it depends how late I get back Tuesday night and how tired I am.
 
I chose to do shoulders today, just because I felt a bit weak from the lack of food and it's a fairly short session.
 
Shoulders
 
Machine shoulder press            3 x 8            70kg, 80kg, 90kg
Military press                             3 x 8            40kg, 40kg, 40kg
Side raises                                3 x 10          8kg, 8kg, 8kg            (10kg DBs were busy so did them super strict)
BB shrugs                                  3 x 8            80kg, 90kg, 100kg
 
Oddly enough I was really strong.  I got a new PB on the machine press and the shrugs.  Maybe it's because I usually leave shoulders til later in the week.
 
Diet
 
As I said, I barely ate all weekend.  I had some oats in my morning shake just to give me a boost for the workout.  I'm in a crappy travel lodge tonight with no real eating facilities.  But.... there is a Nandos next to it, so I'm good for a high protein/low carb meal tonight.  Breakfast will be a problem as there's nothing but a McDonalds there.  I might order a couple of Sausage and egg McMuffins and ditch the muffins.  Either that or find a Tescos cafe to get a decent breakfast.
 
I'll get my lunch bought I'm guessing, so I'll have to just have a sandwich, but hopefully this will be my only carbs for the day.  I'll try and get some chicken in the services on the way home and have an omlette when i get home depending on the time.
 
I'm going to try and do an ab workout in the hotel room tonight as I've missed one by skipping the cardio.
Damn work!!!!

Before and after cutting pics

Brittas's Journal

Dude; being ill for stag do!??!?! Not good my friend!! but as you say, bet the mates drank on your behalf. Hope you are feeling much better.

I was in Birmingham today with home so most liquid meals as well.

Speaking of morning cardio, I have decided to opt for the grass as the pavement is just too slipery!

Catch you soon dude!

JOHN 8:32

No cardio this week so far.  Just too tired to do it. 
 
Back and Bi's today
 
Wide grip chins                    3 x 8            BW, BW, BW
Under hand Latpulldown     2 x 8            80kg, 87.5kg
BB row                                 3 x 8            50kg, 50kg, 55kg
 
Straight bar curls                 3 x 10          30kg, 35kg, 40kg
Seated DB hammer curls     3 x 10          10kg, 12kg, 14kg
 
 
Decent session, although I'm not really into it this week.  I'm very tired from being ill and the little one being ill and up in the night.  Then being away with work yesterday and all the driving.... it's a killer.  It's going to be hard to movitvate myself to do any cardio at all this week, but I really must try and get 2 sessions in.
 
Diet
 
Monday went ok.  I travelled down to London at 2pm, had a full chicken at Nandos (lovely).  Tuesday wasn't so good.....  there was no breakfast facilities so I opted for a McDonalds breakfast.  Intended to throw the bread away but ate it all in the end.  Then someone at our London site bought me a sandwich, then I didn't eat again until about 9pm when I got home.
 
Some poor choices and generally not enough food.  Ah well, it's done now and I'm back to normal today.
 
After the weekend of not eating I feel like I've really lost some size but no fat.  I'm sure it's all in my head and after a good week of training I'll pump back up.
 
I'm not worrying too much about the outcome of this little cut.  I've picked a bad time of the year to do it.  Any fat loss is welcome.  My suit arrives on Saturday, so if it's on the tight side I'll up the diet.  If it's slack I may even consider stopping the cut and eating normal again.  We'll see.

Before and after cutting pics

Brittas's Journal

No cardio again.  Might aswell write this week off.  This cut isn't going too well.  Good job it's nothing too serious.
 
Chest and Tri's
 
Decline BB bench                3 x 8                 95kg, 100kg, 100kg
Incline BB bench                 3 x 8                 65kg, 70kg, 75kg
Dips                                    3 x 8                 BW + 6kg, BW + 10kg, BW + 12kg
 
Pushdowns                        3 x 10                65kg, 65kg, 65kg
 
 
Worst chest session in ages.  I still used the same weight but reps were down.  I'm just not into it at all this week.  Feel washed out after the illness.  I suppose being on a low carb diet doesn't help.
Diet
 
GF cooked some cod last night which was lovely.  I had a few potatoe wedges which I shouldnt have had, but I was starving and they looked so nice.  Had an omlette later.
 
Whether it's due to my diet and cardio (the odd bit LOL), or the illness and not eating at the weekend, my waist has definitely dropped.  I don't look any leaner, but my trousers are looser.  So..... my suit arrives at the weekend.  If the trousers are loose I might just stop the diet and resume with the bulking.  Well.... it'd be just a normal diet seen as there's only 2 weeks til xmas.

Before and after cutting pics

Brittas's Journal

Another crazy week at work.  3 day split this week.  And I'd be amazed if I get any cardio in.
 
Back and Bi's
Latpulldown            3 x 8            80kg, 87.5kg, 80kg
CG Chins                 3 x 8            BW, BW, BW
Machine Row           3 x 8            35kg, 40kg, 45kg, 45kg
BB Shrugs                3 x 8            90kg, 95kg, 100kg
 
Straight bar curls    3 x 10            30kg, 35kg, 40kg
 
Bit of a rushed session but it got the job done.  I've got a contracter working with me so I didn't expect to get out to train.  I found a 45 minute break so I dove out and trained quickly.  It just means I have the dreaded Chest/Shoulders/Tri's monster session later in the week.
 
Diet
 
My suit came on Saturday and the trousers fit just right.  I've decided not to continue a ruthless cut and just watch my diet and "attempt" to do some cardio.  Remember, I train when I'm at work..... I'm in London 2 days this week and only work 2 days next week then I'm done for xmas.  So not much is going to change now.
 
I've added a few oats into my morning shake to help with the hunger and energy and I may eat a small amount of carbs at night depending on the meal.  So I'm just really coasting until I break up for xmas now, and I'll start bulking again in January.
 
I have dropped some fat already, and I might even drop a bit more these next 2 weeks, but I'm not worrying about it.  I must get back into the habit of doing cardio next year as it's a killer getting out of bed at the minute.  I just can't seem to do it.

Before and after cutting pics

Brittas's Journal

Chest/Shoulders/Tri's
 
Incline BB bench                3 x 8            70kg, 75kg, 80kg
Machine shoulder press    3 x 8             60kg, 70kg, 70kg
Dips                                    3 x 8            BW, BW + 8kg, BW + 8kg
Skull crushers                    3 x 10           25kg, 30kg, 30kg
 
And threw some abs in at the end, as I'm missing them when I keep missing cardio.
 
Diet
 
Diet is pretty much back to normal.  I'm kinda on reduced carbs at work, but eating a normal meal at night.  I look much fuller now carbs are back in my diet and I felt strong again today.
 
As i've said, just going steady away until xmas now.  Not going crazy and eating rubbish, but not being super strict either.

Before and after cutting pics

Brittas's Journal

Looking good mate!

Keep it up; you must be counting days now!!!!!!

JOHN 8:32 - "And you will know the TRUTH and the TRUTH shall set you free.................."

Just running through the motions now until xmas....
 
Legs today
 
Squats                3 x 10            50kg, 60kg, 60kg (lifts are down this week)
Close leg press   2 x 10            80kg, 80kg
Hamstring curl    3 x 10             55kg, 60kg, 65kg
Seated calf raise 4 x 10            40kg, 50kg, 60kg, 70kg
 
Wasn't into it at all today.  Sooooo tired.
 
Diet
 
This has been a right mess.  I've down London with work for 2 days and ate rubbish.  Partly through limited facilities, mostly down to lack of will power and wanting to treat myself on company expenses.
 
Then to make matters worse, I've forgot to bring my food to work with me today!  I had a few biscuits before I trained at lunchtime, just to give me some energy, then went to McDonalds just now for my PWO meal.  I had a chicken deli and some chicken nuggets.  Shocking!  Nothing to eat until I get home tonight.  Then I can have my quark shake thats sat in the fridge!!!!
 
There's so much happening at work and at home.... with the wedding and xmas, that i'm amazed I'm even training.  Ah well, only 2 days left next week, then I'll get a break from it all.

Before and after cutting pics

Brittas's Journal

Well, I'm not having much luck lately.
 
Saturday afternoon I started with sickness and dioreah again!  I think it was a dodgy chinese I had Friday night.  So I've barely ate anything Saturday and Sunday and only had a slice of toast this morning. 
 
I'm still not right, but I need to be at work so I've taken something to bung me up and I'm sat at work feeling sick/dizzy/tired/dehydrated...... generally horrible and zero energy.  I've not brought any food, couldn't be bothered to prep anything last night, so I'll nip out at lunch and get a sarnie.
 
I really wanted to train today and tomorrow because I didn't want to miss 2 full weeks training.  If I feel any better tomorrow I might do a quick full body workout (bench, chins, shoulder press, dips), but that'll be it until the 5th Jan.  I can cope with a week off, but 2 weeks and my lifts seem to drop.

Before and after cutting pics

Brittas's Journal

Well, last day at work and I'm still not well.
 
I've started eating a bit more, but I'm not right.  But like an idiot, I've just done a gym session.  I did a bit of everything and felt shocking.  I did a flat bench, lat pulldown, shoulder press, dips and bicep curls.  All at a lightish weight and didn't push myself.
 
I think I only trained for a bit of a pump, because I felt so flat from being ill.
 
I only brought a sandwich to work this morning so I've bought a protein bar from the gym for this afternoon (with a pathetic 11gs of protein in).
 
Ah well, done now until the 5th Jan.

Before and after cutting pics

Brittas's Journal

Quick update for the new year before I train today and start my journal again.
 
Xmas and wedding went well.  I lost about half a stone in the run upto to Xmas with the sickness bug.  Bad for muscle loss, but it meant I could pretty much eat what I wanted over xmas and not get too fat.  My appetite was down for a few days anyway.
 
I started back at work and training last Monday.  I did 4 gym sessions, but didn't bother to document them as I went pretty light with the weights and kept them quite short.  I just wanted a week to get back into it without killing myself.  And with all the illness and shock of early mornings again i felt very weak.
 
So I'm back at it hard today.  I won't be lifting my usual weights this week, but I'm hoping within the next couple of weeks I'm back to normal, and getting even stronger.  I'll get my diet back on track this week too.  Although i've just realised I ran out of whey this morning!
 
I've not done any cardio so far, as I've been so tired, but i need to put some back in to keep the fat at bay.
 
Plans for this year are still a bit undecided.  I'm going on holiday with the family in April, then we're having a holiday towards the end of summer.  So I don't really know how to train around this.  I'm bulking again now, trying to get some size back.  Then i think i'll do an 8 week cut for the April holiday but not worry too much about my condition and focus on the later holiday.
 
I'll bulk when i get back in April 2 or 3 months, then do another 10 week cut and take it very seriously.  Part of me thinks I should keep bulking all winter/spring and not worry about my condition for the April holiday, but i don't think i'd be happy going away looking fat.

Before and after cutting pics

Brittas's Journal

Well i was very impressed today.  Did a back and bi's session and was nearly back upto full strength already.  I'll get some creatine ordered today and I should be on fire next week when that kicks in.
 
 
Wide grip chins            4 x 6            all BW
CG LatP                        3 x 8            72.5kg, 80kg, 87.5kg
Row machine                4 x 8            35kg, 37.5kg, 37.5kg, 37.5kg
 
EZ curls                        3 x 10            20kg (not inc bar), 25kg, 30kg
DB hammer curls          3 x 10            14kg dbs, 12kg, 12kg
 
Diet is my usual bulking diet.  I had a pretty normal diet last week.  I need to add a pre-bed meal in, and maybe something about 4pm, as they're both missing.  Although we seem to be eating quite late at night sometimes.  In this case, the pre bed meal isn't really needed but the 4pm is.

Before and after cutting pics

Brittas's Journal

Shoulders today
 
Machine press            3 x 8            70kg, 75kg, 80kg
Smith behind neck P    3 x 8            20kg (not inc bar), 25kg, 25kg
Side raises                  3 x 8            8kg, 8kg, 10kg
Shrugs                        3 x 8            70kg, 80kg, 90kg
 
Also did some abs as I had some time left.
 
Feeling ok, but it's as if I'm not eating enough.  I think I need to make sure I get some slow carbs in me.
 
London with work tomorrow.  Nice mid week break from training.
 
I've now run out of whey and only just put an order in.  They were out of stock of creatine, which is a pain, cos I don't want to pay delivery just for some creatine when it's back in stock.  But I want to use it.  Might call into Holland and Barrett at the weekend and get some.  Think there's a sale on.

Before and after cutting pics

Brittas's Journal

Yesterday's trip to London played havoc with the diet.  I've not got any whey left, so my breakfast at 5am ended up being just toast.  I stopped at the services a couple of hours later for a breakfast, then didn't eat until about 4pm!  I had a quark shake plus other rubbish from the services.
 
I've had boiled eggs for breakfast today, and nipped to McDonalds for a chicken mayo as my PWO meal!  All this will stop next week when I clean my diet up!
 
Chest + Tri's
 
Inc DB press            3 x 8            30kg (db each hand), 34kg, 38kg
Flat BB                     3 x 8            60kg, 65kg, 70kg
Dips                         3 x 8            BW + 6kg, BW + 6kg, BW + 6kg
Skull crushers          3 x 10          20kg, 25kg, 25kg
 
Decent session.  I'm getting my note book out next week and making sure I try my best to hit my old lifts.  I need to start my first holiday cut in about 4 weeks, so I need to try and bang some muscle back on that I lost over xmas.

Before and after cutting pics

Brittas's Journal

My food has gone to pot today.  I didn't get home from work til 9pm last night, so couldn't be bothered to make any food for today.  Then I didn't get up early enough to make anything other than a quark shake this morning.
 
So I've trained my legs at dinner time.  Not a bad session.  got back up to my usual weight.
 
I've got nothing to eat at all this afternoon.  So my plan is to keep drinking a mug full of semi-skimmed milk from the kitchen everytime I pass it.  Thats the only source of protein thats available to me until I get home at 6pm.
 
Not great, but it'll do.

Before and after cutting pics

Brittas's Journal

Right.... today is my last day of eating crap!  My whey turned up this morning at 7.30am, just as I was leaving the house.  So too late to make any shakes up for the day. 
 
I've had a bad habit of nipping to McDonalds for my PWO meal, which I did again today, but that will stop now.  I'll eat 80% clean for the next month until my summer diet starts.   Clean eating at work and allow some.... not so clean evening meals but watch the carb content.  I'll cut out all the useless junk thats crept back in, and just allow a few dirty meals on an evening.  The only real reason for this is, the Mrs has got a new cook book and is experimenting!!  So there's some nice meals on offer that I can't say no to!
 
I'm also going to add cardio back in as of tomorrow.  Everyday if I can.  I'm getting a bit fat so I need to control that, but in a month by summer diet will start (my first holiday is in April), so I need to be back into the swing of it by then.  I'm only giving myself 8 weeks to cut for that holiday, so I can't afford to lose anytime by getting used to cardio.
 
Shoulders today.
 
DB Press                    3 x 8            30kg, 30kg, 30kg
Standing press (BN)   3 x 8            35kg, 35kg, 35kg
Side lat raise              2 x 10          8kg, 10kg
Front raise (bar)        2 x 10            10kg, 15kg
DB shrugs                   3 x 8            34kg, 34kg, 34kg
 
Decent session.  I had my quark and oats shake at 11am but didn't quite get the same energy burst as I did on Friday.  So maybe it was a one off.  I'll still do it in this order and see.  Makes no difference to me.

Before and after cutting pics

Brittas's Journal

Hey Brittas,

The post-cut pics look good, massive change right there! I've copied your diet for my cut, apart from the fasted cardio, and hoping to get similar results. Instead, I'm doing 20-25 mins of HIIT after weights 2/3 times a week and a 1/2 long cardio sessions. I'm keeping carbs under 150g a day and suprisingly don't feel hungry at all during the day, did you find this?

Jiggaboy


Hey Brittas,

The post-cut pics look good, massive change right there! I've copied your diet for my cut, apart from the fasted cardio, and hoping to get similar results. Instead, I'm doing 20-25 mins of HIIT after weights 2/3 times a week and a 1/2 long cardio sessions. I'm keeping carbs under 150g a day and suprisingly don't feel hungry at all during the day, did you find this?

Yeah, I managed to get through it without being too hungry.  My problem was the gap between my 2pm meal and my 6.30pm meal.  Next time I cut, I'll add a small protein only meal in at 4pm to keep me going.
 
Just be carefull with HIIT when you're on low carbs.  You're in danger of burning muscle.  Thats the reason I stuck to steady state cardio, keeping my heart rate under 130bpm.
 
I'm no expert, but thats what I was advised to do by people on here.  Plus, I prefer SSCV anyway.

Before and after cutting pics

Brittas's Journal

Woop woop....... I managed to get up for cardio this morning!  Just like i said I would.  I usually threaten to do this for a few weeks before I actually get up and do it!!!  30 mins on the X trainer and some ab work after.
 
Back day
 
WGC            4 x 6            BW for all
CG Latp        3 x 8            80kg, 80kg, 80kg
Seated row   4 x 8            50kg, 57.5kg, 57.5kg, 65kg
Rear flies       3 x 10          6kg, 8kg, 8kg
 
Today was good.  I felt strong again.  This has highlighted one thing to me though..... I train the big body parts much better on their own..... therefore the 5 day split works best for me.  It's just finding 5 days when I can train.  Next week I'll be down to 3.
 
 

Before and after cutting pics

Brittas's Journal

Cardio again this morning.  I am doing well!
 
Chest today
 
Inc BB press            3 x 8            70kg, 75kg, 80kg
Dec BB press           3 x 8            70kg, 80kg, 85kg
Dips                         3 x 8            Bw + 6kg, +10kg, +8kg
Inc Flies                   3 x 10          12 (db), 14, 16
 
Another good session.  I'm back on form now.  I'm looking fuller again..... but i do seem to be getting fatter by the day!!  Only 2 full weeks until I start cutting, but I must get it under control before then or I'll not reach my goals with just an 8 week cut.
 
In a quest to fill my 4pm meal slot with a cheap solution, I've brought a tin of sardines today.  I'm hoping to eat them straight out of the tin with nothing else.  If I can do this, it'll solve the meal gap, give me more protein without carbs, and will slot into my cutting diet perfectly when it starts.
 
Just hope I like them!

Before and after cutting pics

Brittas's Journal

Cardio for 30 mins this morning again.  I'm just going to do it every morning so I'm in the habit.  Doing 3 days a week just means I end up staying in bed!
 
Legs
 
Squats                3 x 10            50kg, 60kg, 70kg
Ham curl              3 x 10            55kg, 60kg, 65kg
Seated calf          4 x 10            40kg, 50kg, 60kg, 70kg
 
 
Well the sardines went down ok yesterday.  So I'm going to buy 5 tins when we go shopping tomorrow and eat them at about 4.30pm.  I need a meal here, plus sometimes we don't eat our evening meal until 8pm so it helps bridge the gap a bit.
 
From Monday I'm cleaning the diet up big style!  Still on a bulking diet for the next 2 weeks, but i need to cut the crap out.  Yesterday the wife decided to make ginger biscuits and i can't stop eating them!  Save the treats for the weekend from now on.  And watch the carbs in my evening meal.

Before and after cutting pics

Brittas's Journal

30 mins Cardio and abs this morning.  And that was after a terrible night with our 1 year old son.... so hopefully, i'm in the habit of doing it now.
 
Arms
 
EZ bar            4 x 10            20kg (not inc bar), 25kg, 30kg, 35kg
DB curls          3 x 10            14kg, 16kg, 16kg
 
CGBP (smith)  3 x 10            30kg (not inc bar), 35kg, 40kg
Skulls              3 x 10            20kg, 25kg, 25kg
Pushdown       2 x 10            65kg, 65kg
 
I'm going to enjoy eating without restrictions over the weekend, then I'm cleaning the diet up big style for the next 2 weeks until I start my cut and wave goodbye to carbs!

Before and after cutting pics

Brittas's Journal

Not sure how to plan this week, cos I desperatly want to continue with a 5 day split, but I'm out and about with work on Thursday.  I should be able to manage a gym session on my way home, but it's risky.
 
Managed 30 mins cardio this morning and some abs...... despite falling back to sleep and being 15 mins late!  I actually wanted to up it to 40 mins this week, but i'll do that tomorrow.
 
Back
 
LatPD            4 x 8               57.5kg, 65kg, 72.5kg, 80kg
BB rows        3 x 8                50kg, 55kg, 60kg
Machine row 3 x 8                57.5kg, 57.5kg, 65kg
BB shrugs     3 x 8                80kg, 90kg, 100kg
Rear flies      3 x 10              6kg, 8kg, 10kg
 
Really good session.  I've included the shrugs and rear flies incase I don't get to the gym on Thurs, then I'd have to do shoulders and arms on Friday.
 
Diet is getting cleaned up from now on.  2 more weeks bulking, then the cut begins.

Before and after cutting pics

Brittas's Journal

Got up late again!!!  But managed to squeeze 40 mins cardio in.  I need to get up 10 - 15 mins earlier as I up the cardio to 55 mins over the next 2 weeks.  This 15 mins lay in bed is a bad habit that will be a bugger to crack.
 
Chest
 
Incline BB            3 x 8                75kg, 75kg, 80kg
Flat DB                3 x 8                30kg (db), 34kg, 34kg
Dips                    3 x 8                 BW + 8kg, 8kg, 8kg
Incline Flies         3 x 10               16kg, 16kg, 16kg
 
 
I'm giving the upper chest some priority for the next few weeks.  I think it's lacking a bit so I'll see what happens.  I've not done inc flies for ages and I remembered how good they feel.
 
Diet
 
Going ok.  I forgot to buy some sardines at the weekend, but nipped out for some last night.  So I've brought 4 tins to stick in my drawer at work to last me this week.
 
I made a stunning chicken curry at the weekend.... not very healthy but it'll do.  I finished that off last night.
 
I'm starting to plan my cut now it's less that 2 weeks away.  I'm yet again undecided whether to go straight into a keto diet or keep some carbs in at breakfast and pre-training for the first few weeks, dropping carbs altogether for the last few weeks.  Maybe 2 weeks with 100g carbs, 6 weeks with non.
 
Then again..... 8 weeks isn't a long time (compared to my 15 cut last summer), so I might plunge straight into it! 
 
I've got some good meals planned for the diet already.  As well as the sardines idea, I'm going to try a cold omlette for breakfast (eaten at work after cardio).  A lad at work had one today and I can't see why it wouldn't be nice.

Before and after cutting pics

Brittas's Journal

I've had a funny few days.  Everyone in my house is ill, so I ended up going home on Weds and working from home to help my wife with the little one.  I managed 30 mins cardio in the morning, and squeezed a leg session in on the way home.
 
I did nothing on Thursday, cos I was out and about with work.  That meant I had shoulders and arms to fit in today.  I got up nice and early for cardio this morning, but the little one woke up with me and was crying and allsorts.  With the wife being still ill I decided to skip the gym and get him back to sleep.
 
Shoulder and arms
 
Machine shoulder press            4 x 8                70kg, 75kg, 80kg, 80kg
Side raises                                2 x 10              10kg, 12kg
 
EZ curls                3 x 10            25kg (not inc bar), 30kg, 35kg
DB curls                2 x 10            14kg, 16kg
 
CGBP                    3 x 10            50kg, 55kg, 60kg
Skulls                    2 x 10            25kg, 30kg
Pushdowns           2 x 10            65kg, 65kg
 
Decent session.  I felt like I didn't do my shoulders justice.  Biceps felt awsome though, and they need some work so it's good.
 
Not a bad week at all.  I've definitely got my size back that I lost over xmas.  I don't feel as fat as I did, so the cardio is helping.  I'm a little bit behind on my cardio schedule.... ramping it up to 55 mins for my diet, but i'll get there.

Before and after cutting pics

Brittas's Journal

This is my last week before my cut starts.  So I'm planning on enjoying a few nice meals, but not going crazy so I gain half a stone of fat before I even start cutting!!!  Just some nice carb rich meals before they disapear.
 
I got up for cardio this morning, but with the snow slowing my journey down, I only had time for 25 mins.
 
Back
 
WGC            4 x 6                BW for all
CG LatP       3 x 8                80kg, 87.5kg, 87.5kg
BB rows       3 x 8                60kg for all
BB shrugs    3 x 8                80kg, 90kg, 100kg
 
Good session.  I still never seem to progress with the chins and I don't know why.  Still, i'm hammering away at them.  The close grip lat pulldowns felt awsome and thats the most I've lifted in ages.
 
I managed to stick some abs at the end of the session as I missed a session last week and missed them out this morning.  I need to train them twice a week if I want them to look good when I'm finished cutting.... from my experience anyway.

Before and after cutting pics

Brittas's Journal

30 mins cardio again this morning.  I'm getting up early enough, but with the snow and stuff it's taking me longer to get to work so I'm still only managing 30 mins!!!  Hopefully, it'll be all clear tomorrow and I can get 45 mins done.
 
Chest
 
Inc BB            3 x 8            70kg, 85kg, 80kg            really struggled today
Decline BB     3 x 8            80kg, 85kg, 90kg            but felt strong here!!
Dips               3 x 8            BW, + 6kg, +6kg
Inc flies          3 x 10          14kg, 16kg, 16kg
 
I've given priority to the upper chest for the last few weeks and it definitely seems to have helped.  But I'm losing that fullness in my pecs so I think I'll swap them back round next week and alternate Flat/decline as the first exercise.
 
I feel like I'm not getting enough protein in my evening meal.  The wife cooks something, but there's never really enough meat.  All that will end next week when I'm cutting and meat is just about the only thing I can eat!!!

Before and after cutting pics

Brittas's Journal