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

Did 40 mins cardio on Wednesday morning but didn't get to the gym at lunch time because of emergancies at work.
 
So I tried to do a double session today but came home at lunch time because of the snow so I'm still missing a session.
 
I went to the gym this morning and did shoulders.  In my opinion, the easiest muscle to train on a morning.  I must've got my breakfast just right because I felt awsome. 
 
Shoulders
 
Smith machine military press    3 x 8            30kg (not inc bar), 35kg, 40kg
Standing Behind neck press     3 x 8            35kg, 40kg, 40kg
Side lat raises                          3 x 10          8kg, 10kg, 12kg
Rear flies                                  3 x 10           6kg, 8kg, 10kg
 
Felt good!
 
Now I'm left with my legs and arms to train and only Friday to do it in!  I could miss cardio in the morning, do my arms, and do legs at lunchtime.  But I want to get the cardio in so I think I'll do arms tomorrow, skip legs this week and train them on Monday.  So I've missed a leg session but the gap between them isn't too big to lose strength.
 
Thats if I get there with the snow

Before and after cutting pics

Brittas's Journal

40 mins cardio this morning and some ab work.
 
Arms
 
BB curl            3 x 10            35kg, 35kg, 40kg
Hammers        3 x 10            14kg, 14kg, 16kg
 
CGBP (smith)  3 x 10            30kg (not inc bar), 35kg, 40kg
Dips                3 x 10            BW for all
Skulls              3 x 10            25kg, 25kg, 25kg
 
Big down side to this week is the fact that I've totally missed by legs out.  The only real option I've got is to train them on Monday.
 
Big up side is, that I felt awsome in the gym today.  I dug an old vest out that I've not worn for years and it's a muscle back style.  I thought my lats were a bit behind but my whole back looked good today under the gym lights.
 
I had my usual pre-cut feelings about wishing I was continuing to bulk, but there's no  way I'm going on holiday without abs!  I just have to accept that this year is all about being lean (with me having 2 holidays) and next year I can have a solid winter of bulking.
 
I'd better enjoy my food this weekend as the cut starts Monday!

Before and after cutting pics

Brittas's Journal

The 8 week cut starts today!!!  And by sheer coincidence/luck, my parents booked the holiday at the weekend and we fly in 8 weeks time.  So my rough time plans were spot on.
 
Stats - 13st 1lb this morning.  About 16% BF the scales said (but I don't trust them).  I meant to take some pics, but I might do some tonight.  I hope to lose a stone and get the abs out.  I'm not too worried if I don't get super ripped as I've only given myself 8 weeks and we're going away in September which is my real goal to cut for this year.  Just to look half decent and have the abs showing will do.
 
So here's my plan....
 
Cardio - 55 mins (= 500 cals.... which is enough for me!), 4 days a week if possible.  I'd do all 5 but my wife is starting to work Fridays as of next week and I need to help get the little one up and ready.  Most weeks I should manage 4 sessions.  The only reason I won't is if I'm away with work or I have a really bad night with our son (who doesn't seem to like sleeping at the minute!).
 
As I've only managed 40 mins cardio so far, I'll work up to the 55 mins over this week and next.  I'm not going to worry about only getting 45/50 mins in as I work upto it.
 
Diet - I'm diving straight in with no carbs Monday - Saturday, with a refeed/cheat day on Sunday.  Possibly starting Saturday night if I'm going out or something.  I'm basing it on last years no carb diet, but making a few changes and adding a bit more fat in for fuel.  My workouts definitely suffered towards the end of my cut last year and I don't want that to happen this year.  If I'm not losing, I'll drop some fat.
 
So it looks a bit like this -
 
7am - double black coffee - 55 mins SSCV
8am - 25g whey + tblspoon peanut butter, in water
11am - tuna/chicken + 2 slices ham, bit of cheese, mayo (going to try and add some broccali in here)
12.30pm - train
1.15pm - 25g whey in water
2pm - Quark + tblspoon desicated coconut (blended into a shake)
4.30pm - tin of sardines
6.30pm/8pm (depends if we eat before our son goes to bed) - chicken salad/bollagnaise/chicken curry/beef stew (in other words, a normal meal but without carbs)
9.30pm - 25g whey + tblspoon peanut butter, in water (might miss this out depending how late I ate my evening meal and how much I had)
 
That comes in at about 2000 cals, 30g carbs, 210g protein and 110g fat.  But thats just counting some chicken for my evening meal.  I'm guessing there'd easily be another 200 - 300 cals from sauces, fat, cheese etc when I make different meals. 
 
I'll run the diet for a couple of weeks and if I'm not losing I'll break down some of our evening meals and make sure they're ok.  I want to still try and eat the family meal and not inflict my diet on the wife, so I'm hoping I can do this and just skip the carbs.  I also need to watch the portions as it's way to easy to pile a load of bollagnaise on my plate when I'm hungry and blow my deficit.
 
I will also drop the milk and sugar from my tea/coffee but I'll start that next week.

Before and after cutting pics

Brittas's Journal

First day of my cut and what do I do...... lay in and miss cardio!!!  I was out on Saturday and I was dead to the world this morning, still feeling the affects.  The most annoying thing was, I didn't really go back to sleep so I didn't benefit.  I should've known I wouldn't do it and just set my alarm later.
 
Anyway, I'll get 4 sessions in this week.
 
Legs
 
squats            3 x 8            50kg, 60kg, 70kg
SLDL               3 x 8            70kg, 70kg, 70kg
Leg curl           3 x 10          40kg, 40kg, 50kg
Seated calf      4 x 10         35kg, 45kg, 55kg, 65kg
 
Some ab work.
 
Didn't feel too good from no carbs but I got through it.  There's no way I'm letting my legs session suffer because of my diet.  I must keep my lifts up this time.
 
Diet is going ok (only 2 meals in!).  I've got a chicken korma to eat for the next 2 days so that should be nice.  I'll just miss the rice and naan!

Before and after cutting pics

Brittas's Journal

I got up nice and early and managed 50 mins cardio this morning.  Only 5 minutes short of my targeted 55 mins, so I was happy.  I'd have to get up 10 mins earlier to fit my abs in, but if I can do a 5 day split I can fit abs at the end of the my weights session.
 
Chest
 
Flat DB press            4 x 8            34kg, 38kg, 42kg, 46kg (only 3 reps)
Inc DB press             3 x 8            30kg, 34kg, 34kg
Dips                          3 x 8            BW, +6kg, +6kg
Inc Flies                    3 x 10          14kg, 16kg, 18kg
 
I've decided to give presidence back to the lower pec area, now I've brought my upper chest back up a bit.  And I thought I'd have a few weeks back on the dumbbells.  It felt good!  Trained hard and the lack of carbs didn't affect me today at all.
 
Diet
 
Went well yesterday.  I managed 6 meals.  My evening meal was chicken korma (no rice or naan) and I had a whey and peanut butter shake before bed.  I was quite hungry and intended to make an omlette but got distracted and it was bed time before I knew it.  Everything is good so far.  This diet is a few calories more than my last keto diet, but I'll drop some fat if I'm not losing enough.  But I want to keep my strength up so I'm going a bit higher to start with.
 
Still forgot to take some pictures!  If I don't take some soon it won't be worth it.  I'll lose a few lbs in water weight over the next few days.

Before and after cutting pics

Brittas's Journal

50 mins cardio again this morning.  Felt a bit shaky towards the end but I got through it.
 
Back
 
WG Chins            3 x 8            BW for all
CG LatP               3 x 8            80kg, 87.5kg, 87.5kg
Machine row        4 x 8            40kg, 42.5kg, 42.5kg, 42.5kg
BB shrugs            3 x 8            85kg, 95kg, 105kg
 
Awsome session..... despite no carbs in me I feel great.
 
Diet
 
I had the rest of the chicken korma last night, then an omlette before bed.  I made another omlette (4 eggs, ham, cheese) and ate it cold at work today, in place of my chicken/tuna.  It was quite nice although I won't be doing it everyday.
 
Progress    (only 3 days in.... I know!)
 
Right.... I'm slightly concerned that I'm doing something wrong on this diet.  I've not touched carbs since Monday, apart from milk in my coffee which will stop next week.  But other than a bit of a dodgy 10 mins during cardio this morning, I've not felt any of the usual symptoms of cutting carbs.  I've not gone light headed once or felt weak at all.  I've got tons of energy in the gym and I'm feeling strong.
 
This is great news.  And I am eating more on this cut than last years, as I didn't want to lose strength and muscle.  But my concern is, that as well as not losing any energy, I'm not losing any fat.  I know I'm only 3 days into the diet, but I saw dramatic results in a day or 2 last time I did this.  I'll weigh myself on Friday to see whats going on.  If I've not lost anything, I'll have to cut some fat out I think.
 
I know I sound like I'm expecting miracles, but this diet (all be it, with a bit less food), really did give instant results last year.  I'll give it a week and drop some cals if I have to.
Paranoid rant over!

Before and after cutting pics

Brittas's Journal

Missed yesterdays update so I'll fill it in today.
 
I got up a bit late yesterday and only managed 40 mins cardio.
 
Shoulders
 
DB press            3 x 8            28kg DB, 30kg, 34kg
Military press     3 x 8            35kg, 40kg, 40kg
Side raises         2 x 10          10kg, 12kg
Rear flies            2 x 10          8kg, 10kg
 
Really good session
 
Diet
 
I've done a few odd things over the last couple of days with the diet, but I've stayed within the contraints so I think I'm ok.  Wednesday night I nipped to Tesco for some bits and had a mad urge to buy a cheat/snack for my last meal so I got a couple of sausages from the hot counter!  Probly a bit high in cals but it's fine.   Yesterday I forgot my tin of sardines so I nipped to McDonalds and got a double cheeseburger and threw the bun away!  Happy days.
 
The only other issue I've had is, we made meatballs last night from the Jamie Oliver book.  I made them late last night for tomorrow's meal, but I had a few as my last meal (my only meal in fact as I didnt get chance to eat til then).  Anyway, the recipe contains 12 cream crackers.  I wanted to miss them out but the wife was having none of it.  I said I'd include them this time, but skip them next time to see if it makes a difference.  So I'm eating about 3 cream crackers with each serving.  About 15gs carbs.  Not great but I'm sure it won't kill me!!
 
But to make matters worse, I only managed about 4 hours sleep due to our son having the worst night ever, so I skipped cardio this morning.  I've done 3 sessions this week.  From next week I can't do Fridays so I really must hit the other 4 days.  But I know I've got at least 2 trips to London coming up so that means I will only manage 3 days.  It all helps and I might have to include some cardio elsewhere if the fat doesn't drop.
 
Weighed myself this morning and I've dropped about 4lbs.

Before and after cutting pics

Brittas's Journal

Arms
 
EZ preacher curls            3 x 10            20kg (not inc bar), 20kg, 20kg
DB curl                            3 x 10            14kg, 16kg, 18kg
BB curl                            2 x 10             30kg, 30kg
 
Skull crushers                3 x 10            20kg, 25kg, 30kg
Dip machine                   3 x 10            57.5kg, 65.5kg, 77.5kg
Rope pulldowns             2 x 10            25kg, 25kg
 
Quite a rushed session but a good one.  Strength is definitely on the up.  Whether it drops as I continue this diet I don't know, but it's all good so far.
 
I looked quite lean when I got changed this evening and my abs started poking through.  I love this diet!
 

Before and after cutting pics

Brittas's Journal

Weekend food update.
 
I attacked my saturday eating as I have done in the past on this diet.  3 big meals, with a few meaty treats but still no carbs.  So breakfast was a 4 egg omlette with 6 sausages.  I had some egg mayo, chicken and cheese for lunch.  Then my left over meatballs for tea.
 
Then we went out at night and my cheat/refeed began.  But, other than the 5 pints of larger I drank, I was ok because I had a mixed kebab at night and was too full to eat the pitta.  So in fact, stuck to the diet without even trying!!!  Still high in cals though!
 
Sunday was officially carb up day.  I managed plenty of carbs but didn't keep it too clean.  I think I over indulged a bit and will get better as the diet goes on.  We go to the in-laws for lunch on Sunday and it's usually a chicken curry with tons of rice.... perfect for refeed day!  So it went like this...
 
11am - 3 weetabix, 25g whey
1pm - big chicken curry and loads of rice, plus some ice cream
5pm - bowl of oats with some whey mixed in
8pm - sausage and bacon sandwich (3 slices wholegrain bread), plus some chocolate and crisps!
 
Actually, it's not quite as bad as I thought when I write it down.  I weighed myself on the machine in the gym this morning and I'm 12st 13lbs and 14% BF.  So I've got about 1 stone to lose in 7 weeks.  Should be easily do able, but I might have to clean it up in some areas.
 
I'm aiming for 4 days cardio, but if I have work commitments, as I do this week, I'll just do 3.  If it drops below 3 for whatever reason, I'll have to dig the exercise bike out and do some cardio on a night.  If I'm not losing enough, I may do this anyway.
 
I got up nice and early today and managed to hit 500 cals on the X trainer.  57 minutes I think I did.  Happy with that.

Before and after cutting pics

Brittas's Journal

As I said earlier, managed just short of an hours cardio this morning and some abs
 
I'm in London on Thurs so it's a 4 day split this week.  Thought I'd get a double session out of the way while I'm carbed up.
 
Chest and Tri's
 
Decline BB            3 x 8            90kg, 95kg, 100kg
Inc DB                  3 x 8            30kg (DB), 34kg, 38kg
Inc Flies                2 x 10          14kg, 16kg
Dips                     3 x 8            BW, +6kg, +10kg
 
Skull crushers        2 x 10        25kg, 30kg
Pushdowns            3 x 10        65kg, 65kg, 65kg
 
I know I'm full of carbs but my strength is through the roof!  100kg is my all time best bench, so thats back.  And getting upto 38kg DBs on the incline when it's my 2nd exercise is awsome. 
 
Triceps suffered from being tired and I ran out of time.  But they got worked all the same and will have benefited from the benching.
 
I think I'll do back and bi's tomorrow in a hope that strength is still up from the carb up.  Then if it does drop as the week goes on, I've got legs on Weds, and shoulders on Fri.  I'm loving this diet, but I just hope the fat starts dropping.

Before and after cutting pics

Brittas's Journal

1 hours cardio this morning (well... 57 mins = 500 cals.... I'll stop explaining that now!).  Also did 10 mins work on the obliques.
 
Back
 
WG chins            3 x 8            BW for all
CG Latp              3 x 8            87.5kg, 87.5kg, 95kg    (full stack and all time best!)
DB bent over row  3 x 8         30kg (db), 34kg, 38kg, 42kg, 46kg         (first few was easy so kept going up the weight)
BB shrugs           3 x 8            90kg, 100kg, 110kg            (new all time best!)
Rear flies            3 x 10           8kg, 10kg, 8kg
 
Amazing session!  I was going to do back and bi's but I was enjoy the heavy back session so much I decide to leave bi's til shoulder day.  And I made sure I got shrugs and rear delts done so there's less to do with shoulders.
 
Energy is through the roof when I'm in the gym.  This is great but am I eating few enough cals to lose fat.  I have a few theories on this energy surge.
 

1. I'm becoming fat adapted and got tons of energy, but losing fat and this diet is a miracle.
2. I wasn't eating enough before so now I'm eating more protein and fat, I have more energy but I'm not burning fat
3. I'm eating waaay too much and therefore have bulk like energy.

I really hope it's down to option 1.  I am losing a bit of weight, but that could just be water from the carbs.  I ran my homemade chicken korma thru a spreadsheet this morning and it's quite high in calories.  I knew there'd be some fat in it, which I thought was ok for this diet.  Anyway, I've got it to eat tonight, but I'll leave that alone until the weekends I think (when I don't eat regular so can get away with high cal meals).
 
I hope I'm just being paranoid and I lose some fat.  Because if I do, I can actually see me gaining a bit of muscle on this diet.  I'll see what this Friday brings and if i don't look leaner or weigh less, I'll drop some cals.

Before and after cutting pics

Brittas's Journal

just read threw this journal, looks like your doing really well keep up the good work.
 
couple of questions if you dont mind, the quark shake with angel delight looks good do you need to add water or just blend them together.
 
And is this keto diet really hard was looking at maybe doing this after my bulk

tribute1979


just read threw this journal, looks like your doing really well keep up the good work.
 
couple of questions if you dont mind, the quark shake with angel delight looks good do you need to add water or just blend them together.
 
And is this keto diet really hard was looking at maybe doing this after my bulk

Hi mate, thanks for stopping by.
 
Yes I add water.  I've stopped using the angel delight stuff now, cos it was a bit too thick.  I use that sugar free crusha stuff at the minute.  I think it's less carbs too.
 
Last year I did a keto diet and it was hard work.  But looking back I wasn't eating much at all.  This time there's a bit more fat involved and I feel much better for it. 
 
But..... if you read my rant in the post above..... I'm not sure if I'm eating a bit too much because I feel great at the minute!!

Before and after cutting pics

Brittas's Journal

Ok ive got some crusha at home i think so will give that a go, im eating it mixed with a bit of options powder at the minute but sometimes quite hard to get it down
 
yeah i read your log from the keto diet too it looked hard, do you think it would be better than me doing low carb diet then
 
it might be best to wait till you finish week two and then cut some of fat out if you dont think your losing enough

I can't eat quark at all mate.  I find it much easier to blend it and drink it.
 
When I cut last time, I went low carb for a few weeks, 100g - 150g per day, then went keto for the last 6 weeks.  Start low carb and see how you feel.

Before and after cutting pics

Brittas's Journal

Yeah was thinking it would be best to start low carb than just jumping straight in.
 
Congratulations on getting married by the way, im planning mine for next year so got a bit of time to get in shape for it.
 
good luck with the diet will keep my eye on it

Thanks mate.  Good luck with the wedding plans

Before and after cutting pics

Brittas's Journal

I think I'm hitting the wall today and lack of carbs is having it's affect.  Maybe I'd still got plenty of carbs in me to last all week last week, but I'm definitely slowing down today.
 
1 hours cardio this morning.  Last 20 minutes was hell.
 
Legs        (what a great choice when I've no energy)
 
Squats            4 x 10            50kg, 60kg, 70kg, 70kg
Ham curl          3 x 10            65kg, 65kg, 65kg
Seated calf      4 x 10            40kg, 50kg, 60kg, 70kg
 
I got through it but felt so weak and feel shocking now.  I'm sure it's thw whole carb depleation thing, but I do find leg sessions hard work when my legs are already tired from tons of cardio.
 
Day off tomorrow as I'm in London, and I can't do cardio on Friday so at least I'll get a bit of rest.  Although I'm tempted to dig my exercise bike out and do a bit at home.
 
Diet is on track.  Had the rest of the korma, and there was tons of chicken left so I've had that for my lunch today without any sauce.
 
Not sure how I'll tackle the London trip tomorrow.  I'll take my quark shake and something else, then buy a meal at some point.  Bit of a treat.  I might even get a full english and just leave the hash browns and toast!

Before and after cutting pics

Brittas's Journal

I was in London yesterday.  Diet was kinda ok to say I was on the road all day.....
 
6am - whey and peanut butter
9am - 2 sausages, 2 bacon, 2 eggs (full english from the services.... leaving the fried bread and hash browns on the plate was a killer)
2pm - quark shake
4.30pm - whey and peanut butter
7pm - half chicken from nando's (met the wife on the way home)
 
Not too bad.
 
No cardio this morning...... or any friday from now on.
 
Shoulders and Bi's
 
Seated military press            4 x 8            40kg, 40kg, 45kg, 50kg
DB press                               2 x 8            26kg (dbs), 26kg
Side raises                            3 x 10          10kg, 10kg, 10kg
 
Straight BB curls                    3 x 10           35kg, 40kg, 40kg
DB hammer curls                   2 x 10            14kg, 14kg
 
Felt good.  I was a bit tired by the time I trained bi's, plus I went too heavy too soon on the BB curls, but I felt good by the end.
 
Status update!!
 
Right, I weighed in at 12st 8lbs this morning.  So thats 7lbs loss in 2 weeks.  All water I'm sure, but good all the same.  I'm looking leaner, but I'm a bit worried I won't be as lean as I'd like to be in the 6 weeks I have remaining.  So here's the plan for next week.
 
I'm going to include as little carbs as possible.  So the quark is getting swapped for 4 eggs, peanut butter is getting swapped for olive oil, and I'll do my best to make sure there's very little in my evening meals (whilst still cooking something decent for the family).
 
If I've not lost much by next Friday/Saturday..... I'll skip next Sundays refeed and go right through on no carbs for 14 days.  I'll only skip the 1 refeed as it will kill me, but might be worth it to get the most out of the remaining 6 weeks.  Also, the bike might come out for some evening cardio!

Before and after cutting pics

Brittas's Journal

Very interesting diet you follow there mate!

I'm tempted to give something along those lines a blast myself but am petrified about losing to much muscle in a carbless environment. Did you experience/see any muscle loss last year when you dieted down on v low/no carbs?

I'm here to attain not maintain

odyysey


Very interesting diet you follow there mate!

I'm tempted to give something along those lines a blast myself but am petrified about losing to much muscle in a carbless environment. Did you experience/see any muscle loss last year when you dieted down on v low/no carbs?

I lost a bit last year, but I was cutting for 16 weeks.  9 weeks on low carbs (100g a day), last 6 weeks on this kinda diet.  But, I didn't eat as much fat last year, which I really think it helping this time.
 
I've only done this for 2 weeks, but strength is on the up so far.

Before and after cutting pics

Brittas's Journal

I'm cutting myself at present, well just cutting out the crap! Weight loss is steady but once I get below 15st things start to slow down a bit and I seem to stay as fat but lose muscle! I'm defo gonna keep your diet in mind when that point comes,(16st1lb present), never really gone down the higher fat route.

I'm here to attain not maintain

There's a thread on the Anabolic Diet going on in the diet section mate.  Have a read, it's interesting stuff.
 
Thats what got me adding more fat in and it seems to be helping.

Before and after cutting pics

Brittas's Journal

Weekend update.....
 
Saturday
 
Diet went to plan.  Couple of shakes with peanut butter to top protein up, omlette for breakfast, egg mayo for lunch, burgers for tea.
 
Sunday (refeed)
 
I went a bit crazy again.  Nothing too bad, just a lot of food and too many "white" carbs.  I started with some oats and whey, followed by 2 hot cross buns.  Lunch was chicken curry, rice and an ice cream.  I had more hot cross buns and a shake later on, then a chicken, bacon and egg burger thing (home made) on a white bun for tea, followed by some weetabix later.  I had a few squares of chocolate during the day and some cracker bread things.
 
Nothing too bad really.  Felt gooood to eat carbs!
 
I did an hours cardio this morning and some ab work.
 
Back
 
WG Chins            3 x 8            BW for all
CG LatP               3 x 8            87.5kg, 95kg, 95kg
BB rows               4 x 8            50kg, 55kg, 60kg, 65kg
BB shrugs            3 x 8            90kg, 100kg, 110kg
 
WG chins felt awsome.  Best ever.  I completed all the reps for the first time ever.  I'll add some weight in next week.  But then it felt like my bi's were still a bit sore from Friday and they let me down a bit.  Still hit the same weights, just dropped the odd rep.  Still felt good though.
 
Diet
 
Right, I'm getting rid of as many carbs as possible to ensure I'm fully fat adapted.  So peanut butter is getting replaced with Extra virgin olive oil, and quark is getting replaced with boiled eggs.  I'll keep the carbs down as best I can in my evening meals, but I'm kinda trying to stick to normal meals for the family and skip the carbs.  So the odd bits of onion and veg end up in there.  Tonight is shepherds pie, but I'll not eat the potatoe.
 
I've got 4 boiled eggs to eat in half an hour, and I'm a bit worried they'll stink my office out!!!  They smell a bit already and they've still got the shells on.  I think I'll de-shell them in the kitchen and hope most of the smell stays in there.

Before and after cutting pics

Brittas's Journal

You put some away yesterday mate!!!!

Has your condition suffered much today???

I had a look at the Anabolic diet thread and theres some good stuff in it, bar the argument! Dropped the carbs down to one meal only yesterday and then did tons of cardio, hill walking. Strangely I felt very strong this morning when doing legs............

I'm here to attain not maintain

Well condition has it's ups and downs with the refeed.  My muscles look fuller, but my belly is a bit bloated.
 
When I did something similar last year, I looked crap on a Monday, bit better on a tues, back to normal by weds, then better than ever by Friday.
 
Fingers crossed that happens this time!!

Before and after cutting pics

Brittas's Journal

1 hours cardio this morning
 
Chest
 
Flat DB            3 x 8            38kg (dbs), 42kg, 46kg
Inc BB             4 x 8            60kg, 65kg, 70kg, 70kg
Dips                3 x 8            BW, +6kg, +10kg
Cable flies inc    2 x 10       20kg (perside), 25kg
Cable flies dec   2 x 10       15kg, 12.kg
 
Obliques at the end.
 
I went a bit too heavy too soon on the flat DBs, but nice to be lifting the 46's again.  I did a 4th set on the incline bench because my 3rd set was a bit crap.  I did the cables at the end for a bit of a change.  2 sets in an incline position, 2 sets in a decline.  Felt really good.  Chest pump is great at the minute!
 
Diet
 
All went well yesterday.  4 boiled eggs was a bit much to eat in the afternoon so I've only brought 3 today.  We had shepherds pie last night but I scraped the potato off.  I didn't eat that til about 8pm so I didn't bother with a pre bed meal. 
 
To be honest, with the sardines at 4.30pm, the 8pm evening meal might workout better for me, but the Mrs sometimes wants to eat earlier.  Depends what we cook really.
 
After taking the quark out, the carbs have dropped, but my protein seems a bit down.  I'm getting plenty of fat so the only way I can think of getting some more protein in is to eat some chicken at some point or have more whey.  I'll see how I go this week first.
 
We're out for a meal tonight for my Dad's Bday.  It's one of those chain pub things so I should be able to get something decent.  Chicken salad, steak (no chips).... even burger and leave the chips and bun if I have to.  Or maybe mixed grill!!!!

Before and after cutting pics

Brittas's Journal

1 hours cardio again..... it takes it's toll as the week goes on!
 
Legs (arrgh)
 
Squats            3 x 8            50kg, 60kg, 70kg
SLDL               3 x 10          50kg, 60kg, 70kg
Leg ext           3 x 10          75kg, 80kg, 80kg
Seated calf     4 x 10          50kg, 60kg, 70kg, 70kg
 
Leg sessions just aren't a nice experience anymore.  They're so tired from cardio.  I have 2 options. 
 
1. train them on a Friday hoping that the lack of cardio friday morning helps.
2. train them on a Monday when I'm carbed up.
 
Option 2 makes most sense but I love training back or chest on a Monday.  We'll see
 
Diet
 
I did well last night at the meal.  I was hoping for some kind of mixed grill but the menu let me down a bit.  I ended up with a steak and left all the chips.  The mrs had scampi, and other than nicking a couple of bits of scampi and eating the odd chip I managed to avoid carbs.
 
I skipped the 4.30pm sardines thinking I might over do the meal and I'd compensate calories, but I was still pretty hungry later so I had a 3 egg omlette.
 
Other than my legs feeling like jelly, I feel quite good.  Leaning up as the week goes by.
 

Before and after cutting pics

Brittas's Journal

Why don't you rotate your training, eg:

Mon: Legs
Weds: Chest
Fri: Chest

Mon: Shoulders
Weds: Legs
Fri: Chest

Gives each bodypart 9 days to recover and each bodypart can have a go at carbed-up monday!

I'm here to attain not maintain

That might be a good idea actually mate.
 
I do a 5 day split (sometimes 4 if I'm busy with work), but I could potentially make it fit

Before and after cutting pics

Brittas's Journal

Apologies it's meant to be back on friday!!!!!

My legs are sore from 5 20 min cardio sessions a week and from working them every 9 days!

I find the leaner I get the more recovery becomes a issue, especialy when low/no carbing it.

I'm here to attain not maintain

I can't win really.  I train them early in the week and cardio is a right slog due to tired legs...... I train them mid/end of the week and they're already tired from cardio and the leg session is a waste of time.
 
I might try a rolling 5 day split over a 4 day week (if that makes sense).  So every muscle gets a chance of taking advantage of the carb up.

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Brittas's Journal

1 hours cardio.... last one til Tuesday.... woop!
 
Shoulders      
 
Standing Military press            4 x 8            40kg, 45kg, 50kg, 55kg        (although not sure I was actually using an olympic bar so weights might be a bit less)
 
Machine press                         2 x 8            60kg, 70kg
Side raises (1 arm at a time)   3 x 10          10kg, 12kg, 14kg
Rear flies (bench)                    3 x 10          8kg, 10kg, 10kg
 
Some ab work
 
A great session.  Other than leg days, my energy isn't suffering at all.
 
Diet
 
I don't know if it was the leg session, or my body becoming fat adapted, but I felt wiped out last night.  I followed my usual diet at work, had a big plate of mince about 6.30pm (shepherds pie with no potato), then a 3 egg omlette at 10pm.
 
As of Saturday I've got 5 weeks until my holiday.  I'm going to remove a bit of fat from my diet from Tuesday onwards.  Just maybe take an egg out, no cheese in my omlette, less EVOO in my shakes.  But the main thing I need to watch is my portein sizes for my evening meal.
 
I'm also thinking about adding a bit of extra cardio in at night, and see if that gets the fat burning.  I weighed in this morning, and so far I've only lost a pound this week.  I will slowly remove fat from the diet until I potentially end up on a protein only diet..... hopefully I won't need to go that low!
 
I also need to clean the refeeds up a bit, but I'd like to still include a cheat or 2 in there.

Before and after cutting pics

Brittas's Journal

Patience mate!

You've got 5 weeks and the pudding sounds like it is coming off gradually. If you slam the pedal down now then you'll wipe yourself out, save that for a fortnight before you fly.

I'm here to attain not maintain

I just don't want to leave it too late to make any kind of difference.
 
Depending how I look at the weekend, I might not change too much next week.  Drop an egg, watch the portion sizes, stick an odd cardio session in.
 
If I get to 3 weeks left and I'm not happy, it's time to really ramp it up.  I can imagine fat drops off on a protein only diet, but I'm guessing energy levels plummet!

Before and after cutting pics

Brittas's Journal

I've made a decision to slightly alter my meal timings.  The eggs are filling me up and I don't always fancy the sardines so I'll miss them sometimes.  It will drop a little bit of calories, but it's nothing really.
 
It goes like this at the minute.
 
8am - 50g whey + 15ml EVOO
11.30am - tin of tuna + mayo
12.30pm - train
1.15pm - 25g whey
2.15pm - 3/4 eggs
4.30pm - tin of sardines
6.30pm - 8.30pm - evening meal (meat and fat only)
9.45pm - 25g whey + EVOO or 3 egg omlette
 
Basically, I added a tin of sardines in as an extra meal at 4.30pm because we sometimes wasn't sitting down to eat til 8 - 8.30pm.  Not only was I hungry but it was a long time to go without protein.  But I've been making big meals that last more than 1 day, so sometimes it's all ready and I eat at 6.30pm.  Other times I have to cook and it's more like 8.30pm
 
So..... if I know I have a meal ready for me at 6.30pm, I'll skip the sardines.  Eat the meal, then have a pre bed meal of whey + EVOO or an omlette about 9.45pm.
 
If..... we don't have a meal ready, I'll eat the sardines at 4.30pm, eat at 8.30pm, and not bother with a pre bed meal.
 
This makes sense and stops me eating for the sake of it, and means my meals are evenly spaced.  It also means I'm dropping a few calories which will help with the cut.
 
Sounds very complicated but I sometimes felt like I was eating too much food.  Helps to write it down and get my head round it too!

Before and after cutting pics

Brittas's Journal

No cardio today
 
Arms
 
EZ curl            3 x 10            25kg (not inc bar), 30kg, 35kg
DB curl            3 x 10            16kg, 18kg, 16kg    (went too heavy)
 
Skulls            3 x 10             20kg, 25kg, 30kg
Dip machine  3 x 10             65kg, 72.5kg, 80kg
Rope PD        2 x 10             20kg, 25kg + drop set
 
Some oblique work
 
Good session.  No issues with energy and this was my last session of the week.  The furthest away from the refeed.
 
Diet
 
Good day again yesterday.
 
8am - whey + EVOO
11am - tuna mayo
1.15pm - whey
2pm - 3 eggs
6.30pm - 2 x burgers
9.30pm - whey + EVOO
 
As I mentioned, I'm skipping the sardines if I know I'll eat before 7pm.  I might actually eat them pre bed instead of the whey or an omlette.  It's easier than making an omlette and means I get my O3 in.
 
I've decided to combine the tin of tuna with the 3 eggs and mayo and mash it all up.  I split it into 2 tubs, one for 11am, one for 2pm.  It tastes lovely.  We're off out for the day tomorrow and taking a picnic so I'll take a tub of this mix.  Or I might just have egg mayo with ham and cheese for a Saturday treat!
 
I made a chicken jalfrezi last night which will be eaten tonight and Saturday night.  I've realised I used 800kg of chicken, and seen as the Mrs barely eats any of the meat, I really ought to watch how much chicken I put on my plate.  This might make 2 meals for us both, but I bet I could get a 3rd meal out of it.
 
I'm still undecided how to structure the refeed on Sunday/Monday with my trip to London on Monday and no gym session.  I think I'll start at 1pm/2pm when we have Sunday lunch and maybe stop with Monday breakfast.

Before and after cutting pics

Brittas's Journal

Weekend/refeed update.
 
Saturday
 
The diet plan goes out of the window on a Saturday.  I make sure I stick to protein/fat meals only, but tend not to eat as much protein and probly more fat.... just to make life easier.  Then I top up with whey + EVOO shakes.  It went a bit like this.
 
4 egg omlette + 2 slices ham
25g whey + EVOO
4 egg mayo + 2 slices ham
25g whey + EVOO
chicken curry
Protein cake    (I made a batch of Iopener's protein cake things..... not that nice but I'll eat em up now they're made)
 
We went for a massive 2 hour walk on Saturday so that acted as a bit of cardio!
 
Sunday
 
I decided to delay carbs til Sunday lunch (3pm) so I could still eat them Monday AM on my trip to London.  I had a 4 egg omlette for breakfast then nothing til we went out for lunch on Sunday.  Then it got messy!  We went to this local eatery which is basically an all you can eat buffet!  I've been before but I've found myself craving it since I started this diet.
 
I had......
 
burger, sausage, chips, pizza, noodles, fish, chicken, pasta salad..... then 3 trips to the dessert counter!  Not great I know. 
 
I didn't really need to eat again but the wife wanted pancakes at night as we'd missed them on Tuesday.  I only had a couple.
 
Today
 
I had a 25g whey + 50g oats + 250ml skimmed milk at 6am this morning.
 
Then (and the whole point behind me delaying the refeed), had a full english at the services at about 9am on the company expenses.  I was still starving and feeling like I'd not had many good carbs, so I bought a flapjack thing.
 
I was debating whether to have carbs for lunch, but I think I've done now.  I've got 2 protein cakes in my cool bag so they'll see my through til I get back home tonight and I'll have some chicken or something.  I'll probly still have milk in my coffee this afternoon.  I don't think I've had enough carbs really, but I'm sure I'll be fine.
 
So..... 5 weeks left, and only 3 more carb ups til I go away.  I might be out on the beer next Saturday, but other than that I'm going to clean the refeeds up a bit. 
 
Progress
 
Well I was moaning last thursday that I didn't look too good and I'd only lost a lb over the previous week.  On Thurs I was 12st 7lbs.  By Saturday I was 12st 6lbs.  By Sunday morning I dropped to 12st 4lbs..... and looked great!  I know my weight dropping that low was only a tempory thing and as soon as I ate carbs on Sunday I'd gain 4 lbs, but it was still nice to see weight dropping.
 
I did this style diet last year and read about people carbing up and seeing their muscles looking full again.  I never noticed this last year and just looked fatter after a refeed.  I don't know if it's because I've gained more muscle over the winter or what, but I really do look better after a refeed this time around.  Muscles are fuller and it doesn't effect my belly as much.
 
Hopefully I'm on track to get in good shape by my holiday.  Sub 12st and below 12% BF will do for me. 

Before and after cutting pics

Brittas's Journal

1 hours cardio this morning and an abs workout.
 
Back
 
WG Chins            3 x 8            BW for all
CG LatP               2 x 8            87.5kg, 95kg
DB rows              3 x 8            38kg, 42kg, 46kg
BB shrugs            3 x 8            37.5kg, 42.5kg, 47.5kg (still going up!)
Rear flies             3 x 10          8kg, 8kg, 8kg
 
I didn't feel full of steam today.  I don't know if it's because I'm so tired, or because I didn't get enough carbs in me on Sun/Mon.  Everything went well, and WG chins feel great at the minute, but I dropped a couple of sets as I felt like I was doing too much.  I dropped a CG LatP set, and 1 off the DB rows (usually do 4 sets). 
 
On the up side I looked great today!!!  Muscles looked quite full from the carb up, but I also looked leaner.  I definitely feel like I've turned a corner this weekend, and the end is in sight......abs!!!
 
Diet
 
Yesterday was a funny one with the trip to London and still carbing up a bit, but here's how it went.
 
6am - whey + oats + milk
9am - full english breakfast + flapjack
 
Done with carbs!
 
2pm - low carb protein cake
4.30pm - Double whopper from burger king - ditched the bun
9pm - low carb protein cake
 
I'm making a Thai green curry tonight.  No carbs but high in cals so I just need to watch the portion size.  Because I'm cooking that and it won't be ready til 8pm I've got sardines for 4.30pm.  I've got loads of this protein cake to eat up so I'm having that for breakfast.  It's not bad actually.  It's nice to eat something instead of having a shake.  Although I look a bit odd eating cake in the gym changing rooms at 8am!!
 
Right, egg mayo time!!!
 
 

Before and after cutting pics

Brittas's Journal

whats your daily protein/fat/carbs/cals intake during the week mate?? and what are your current stats...

The two best things in life... pumpin, and humpin...