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

sounds like its all working nicesly for you mate, i wd continue as you are if u think u are loosing fat,,  creep it off slowly.  saves loosing muscle mass. maybe drop some carbs

My progress after bike crash!!
 
http://www.muscletalk.co.uk/tm.aspx?high=&m=4685852&mpage=1#4687523

Yeah mate, it's slowly moving.  Bare in mind, I'm not treating this as a cut, so I don't expect to drop loads of fat.
 
Reducing carbs does help.  What works really well for me is to remove them from my evening meal.  It means I can still enjoy the usual family meal, but without the carbs.  Plus it drops the calories a fair bit.  It's just getting back into the disapline of doing it.
 
We've got a very healthy, protein rich  beef stew for tonight and tomorrow's meal.  The wife wants yorkshire puddings with it!!!  Thats what I need to avoid!

Before and after cutting pics

Brittas's Journal

Sounds like its working so far, rather you than me...witnessing yorkie puds bein scoffed at the same table..you must have will of steel!

"When you can't see the angles no more, you're in trouble." 
My Journal

Yes it won't be easy mate!

Before and after cutting pics

Brittas's Journal

Out for a run last night.  It's odd how I handled the Saturday morning run with ease, but these evening runs seem to turn my legs to jelly.  Oddly enough I got a second wind on the run up the big hill back home and it felt good. 
 
I extended the route slightly with an aim to get closer to 3 miles (like the Park Run), but it was 2.9 miles in the end.  A little bit further and I should hit the 3.1 miles which will match the Park run.  I did it in 29.51 mins which is good because I wanted 30 mins worth of cardio.  And I allegedly burnt 384 calories.  This needs to get closer to the 500 cal mark.  I think with extended distances, quicker times, I should be waaaay over 500 cals soon enough.
 
With the jelly legs I fancied resting tonight, but the wife is off out to a friends on Wednesday so that will have to be a rest day.

Before and after cutting pics

Brittas's Journal

Not the best day yesterday.......... first of all, my 10.30am meeting over ran until gone 12.30pm.  I then had another meeting at 1pm.  I had the intention of training at 2pm after the 2nd meeting (something I never normally do, if I miss lunchtime I don't bother, but I'm going to have to be flexable), but by the time I got to my desk, got talking, emailing, voicemails, it was too late.
 
Not a worry, it just means I have to train all the remaining 3 days.  Friday is a busy day, and whislt I should be able to train, I'm half tempted to cram some extra into today and tomorrow's workout to make it a 3 day split so I'm not risking missing Friday.
 
Anyhoo...... home I went.  I forgot, the wife and kids were out at a kids party so by the time they got home we was well and truely behind schedule.  They were late to bath/bed and we didn't eat until nearly 9pm.  No time for a run.  And I can't go tonight.
 
I'll do Thursday night, then either do the Park Run again on Saturday or run Friday night if I can't make it.

Before and after cutting pics

Brittas's Journal

Chest + Bi's           WEEK 4
 
Inc DB press        3 x 12          30kg, 30kg, 30kg (10) - reps on the up
Dec BB press       3 x 10           70kg, 75kg, 80kg
Dips                     3 x ?             BW for all (6, 4, 3)
Inc Flies               3 x 10           17.5kg for all
 
BB curls                3 x 10           45kg for all
Hammer bar          3 x 10          30kg (not inc bar) for all
Cable curl             3 x 10           P8 for all

Before and after cutting pics

Brittas's Journal

Legs           WEEK 4
 
Squats        3 x 15             30kg, 40kg, 50kg (10)
SLDL           3 x 10              50kg, 70kg, 70kg
LP calf         3 x 10              P18 for all
 
 
and because I was quick and unsure about tomorrow........
 
Shoulders + Tri's        WEEK 4
 
Military Press      3 x 10          50kg, 55kg, 55kg
1 Arm DB             3 x 10          20kg, 20kg, 15kg
Side raises          3 x 10          12.5kg for all
Rear flies            3 x 10            10kg for all
 
Skulls                 3 x 10            30kg (not inc bar) for all
Bench dips         3 x 10            BW for all
Rope PD's           3 x 10            P9, P9, P8
 
 
I lacked a bit of energy on the shoulders after leg training but it went well.  Some lifts slightly up.  All done now so I can miss tomorrow.
 
Should be out running tonight then hopefully on Saturday morning again.  I do want to be out more than twice during the week, but we'll see.

Before and after cutting pics

Brittas's Journal

Baaahhhh, no running last night.  That means I've only managed one this week.  I think I'm going Saturday morning.  I need to make that decision (with the wife of course!!), and run tonight if not.
 
If I can hit 2 this week thats acceptable.  After that, I think I'll aim for 5 sessions a week.  I'll no doubt never achieve this, but the mentality of "oh, I can miss tonight and go another night", will potentially lead to 1 or 2 runs a week.  At least if I aim for 5 I might hit 3 or 4.  If I'm doing these Saturday morning Park Run's, I'll make sure I rest Friday night.  Other than that, go for them all!
 
Weigh in - 13st 0lbs - so no change.  I do feel like I'm slowly looking better in the mirror, but there's still a belly to get rid of.  And I mean, before I even start a cut.
 
I've had 4 weeks on this IF diet now, and I can see the benefits.  I'm just not convinced things would be all that different if I had 3 meals a day.  I may re-introduce breakfast next week, and get strict in the evenings.  See if I see a difference.  I've had 4 weeks on this diet, so I might have 4 weeks on my previous "standard diet" and see how things go.

Before and after cutting pics

Brittas's Journal

Park run this morning. What a disaster!

To start with, I took the 4 year old with me and his bike. Idea being to meet the Father in-law so he could take him in the park on his bike while I ran. We planned to meet in the car park but he didn't turn up til gone 9am.......after the run should have started. I don't really know why he didn't come on time. But.......

....... whilst sat around waiting for him. I noticed people coming to their cars. It had been called off because of the iced paths. I decided to have a gentle run anyway seen as I was there and Father in-law had taken the kid. I only ran 2 of 3 laps as it was hard work dodging the ice and running in the muddy patches to avoid it. It was only a 20 min run in the end. Far from idea but better than nothing I suppose.

Before and after cutting pics

Brittas's Journal

Never been to a Parkrun thats been called off - they still go ahead even in the ice and snow! Is it flat or hilly? You'll be surprised how much a difference a flat 5k run makes. 

Formerly 'lil_jimmy'

It's hilly. I've heard it's the most difficult park run in the UK! But my usual run is up a big hill so I'm kinda used to it. I didn't actually hear the official reason but it was icey and no one ran. Except me and a few others.

Before and after cutting pics

Brittas's Journal

Ok, so I'm determined to start some of this fat moving now.  Still in the "recomping, not cutting" mentality, but the gut isn't going quick enough.  I realised how fat I looked in one of my T-shirts yesterday and it's not good.  I've got a couple of social events lined up at the end of Feb, so I want to drop a bit by then.
 
I'm ditching the IF diet, but taking something from it.  I'm basically going back to 3 meals a day.  I'm not a body builder, so I'm not going to eat like one.  In an ideal world (money being no object), I'd have a shake mid morning and mid afternoon, but I can't afford that at the minute.
 
Annoyingly, I didn't really get up any earlier this morning, so I just had toast for breakfast.  This will include eggs in future!  I never have much of an appetite on a Monday morning anyway.  I need to get up at least 10 mins earlier, if not 20.  Since I started the IF diet, and not having breakfast, the mornings got busier anyway.  Both kids now get up and have breakfast with me, so I need to get up much earlier.
 
I desperately want to run tonight, but the evening meal we have planned takes a long time to cook, so it may not leave me much time after eating.  We'll see anyway.

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Brittas's Journal

One more thing to add to this - I MUST clean Saturdays up a bit.  Mainly stop snacking.  Now we have kids, we have allsorts of biscuits and crisps in the house.  Because I try to avoid them all week (try!), I seem to just go mad with them on a Saturday.
 
I don't even need to stick to any real kind of diet on Saturday, just leave the non stop eating alone!  Sundays aren't too bad because we eat at big meal at the in-laws which sorts me out.

Before and after cutting pics

Brittas's Journal

It's going to have to be a 3 day split this week as I have a couple of all day events at work.
 
Back + Bi's              WEEK 5
 
WG Chins            3 x ?            BW for all (10, 5, 5) - yay 10!
LatPD                  3 x 10          P14, P14, P12 - hit a limit here I think
Cable rows          3 x 10         P16, P17, P18
Plate shrugs        3 x ?           20kg (20, 15, 15) - bar was busy
 
BB curls                3 x 10         45kg for all
Hammer bar         3 x 10         30kg (not inc bar), 30kg, 25kg
 
Good session.  Bi's didn't suffer from following the back workout.  I missed the cable curls out because I felt they'd had enough work.  Stuck some abs at the end.
 
Chest + Tri's tomorrow.  Legs + Shoulders on Thurs.
 

Before and after cutting pics

Brittas's Journal

Nightmare week!
 
It's Wednesday afternoon and I've not been running and only had 1 training session so far this week.
 
The little one was a bit ill yesterday and gave the wife a bit of a scare so I came home from work pretty much as soon as I'd arrived.  He's ok, just a trip to the docs.  This meant I didn't train yesterday.  Neither did I run because we had a hard time getting him to sleep.
 
I have been in meetings all day and Friday is booked up.  That only leaves tomorrow for my 2nd weights session.  I'll have to miss legs and do a Push session tomorrow. 
 
I really want to get a run in ASAP.  Not even for fat loss..... just to keep my fitness up and not have to ease back into it after anytime off.  I might go tonight, but I'm dead.  If not, straight from work tomorrow.

Before and after cutting pics

Brittas's Journal

Struggling bit with training brittas? you looked at trying some complex stuff for quick blasts?

My Journal

I'm normally ok for a 3 or 4 day split but it's been crazy his week

Before and after cutting pics

Brittas's Journal

Chest, Shoulders + Tri's            WEEK 5
 
Inc DB Press             3 x 12             30kg for all  (12, 12, 10)
Dec BB Press             3 x 10            70kg, 75kg, 75kg
Military Press            3 x 10              45kg for all
1 Arm DB                   2 x 10             17.5kg for both     SS with
Side raises                2 x 12             8kg for both
Inc flies                      2 x 10            17.5kg for both
Skulls                         3 x 10             25kg (not inc bar) for all
Rope PD                     2 x 10             P8, P7
 
Decent session.  Reduced the weight in some areas because I was tired anyway, plus the extra work.  And there's the odd exercise missing from combining the sessions, but it worked well.

Before and after cutting pics

Brittas's Journal

Weigh in time - 12st 13lbs  - so 1lb off, not that it means much.  The main thing is, I would have what I consider to be a bad week.  Diet and training.  Extremely tired from a non-sleeping child, busy at work, a few buffets on at work that I've taken part in and only 2 weights sessions and 1 cardio session.  So hopefully I'll drop a bit of weight next week.
 
I have been eating breakfast this week.  Although it's only been toast because I haven't managed to get up any earlier.  I'll be getting up earlier next week and eating better.  This demonstrates to me that the IF diet wasn't really helping me.  I can stay the same weight/not gain and still eat breakfast.  It might come into play when I'm cutting as it is sometimes easier to just not eat when I'm cutting, then eat more later in the day.  But for now it's back to a normal 3 meals a day.  First time I've done that in years!
 
I managed to run last night.  It was one of my best runs yet.  I went straight from work in the day light (just).  I found a new route that is 2.8 miles (this is closer to the 3.1 - 5k I want to be doing in practise for the ParkRun).  I did it in 27 mins and my pace was much quicker than normal.  Burnt 384 calories.
 
The best thing about the new route is, it avoids some of the crazy hills (or evens them out a bit) and it's a round route.  Eg, my previous route was run to a point, turn round, come home.  Not very motivating.  I can also extend this route which should add another 1.5 miles on.  Hopefully I'll do that next week.
 
I'm aiming for the ParkRun tomorrow.  It looks like it will be very cold, but as long as the paths aren't slippy it'll be ok.

Before and after cutting pics

Brittas's Journal

I didn't even plan to go to the ParkRun.  And looking at the weather it was a good thing.  Problem is, that means I only did 1 run last week so I need to get out there this week.  Looking at the weather forcast it should warm up as the week goes on, but I need this ice to go if I want to run tonight.
 
I went flying as I walked out to my car this morning, not realising how slippy it was!  No way can I run in that.

Before and after cutting pics

Brittas's Journal

Back            WEEK 6
 
WG chins       3 x ?          BW for all (10, 5, 5)
LatPD            3 x 10        P14, P13, P12
Cable rows    3 x 10        P17, P18, P19
DB shrugs      3 x 15       30kg for all (15, 15, 10)
 
 
Good session, but I'm hitting a sticking point here.  I usually change my routine after 6 weeks, but I thought about going longer now I'm in the works gym.  With lack of equipment, there's not that many choices of exercises so there's no point changing too often.  I might switch at 8 weeks.

Before and after cutting pics

Brittas's Journal

Out for a run last night.  It looked ok, but once I got going I realised how slippy it was with the ice.  It didn't seem to slow me down though and I ran the route quicker than Thursday, plus my average pace was the best yet.  Previously, the ParkRun was my best pace but this was slightly quicker.
 
I think the main thing is, my legs were fresh as I only ran once last week.

Time to extend the route to a 3.7 mile (I've checked it on google maps!), and it should be a 30 odd minute run.  It'll be interesting to see what the calories burnt comes out at too.

Before and after cutting pics

Brittas's Journal

Chest + Bi's            WEEK 6
 
Inc DB press       3 x ?        30kg (14), 30kg (14), 30kg (10)
Dec BB press       3 x 10       70kg, 75kg, 80kg
Dips                     2 x ?         BW (6, 4)
Inc flies                3 x 10       17.5kg, 17.5kg, 15kg
 
BB curls                3 x 10         45kg, 45kg, 40kg
Hammer bar          3 x 10        30kg (not inc bar) for all
Cable curls            3 x 10        P8 for all
 
Really good session. Reps well and truely on the up for the Inc Db's!

Before and after cutting pics

Brittas's Journal

Out for another run last night.  I was very tempted to miss it and rest, but knowing tonights meal is a bit bigger and takes some cooking, I knew it made sense to get one out of the way last night.  The legs were still fresh enough, although they're dead this morning!
 
I extended the route which came to 3.55 miles.  I ran a quick pace again and completed it in 33.49 mins.  475 calories burnt - which is good because I've always aimed at 500 cals on a decent cardio session.  I think I've definitely got the running bug.  It's only really the weather and the fact that I have to go so late at night that puts me off.  I should be out every night once I'm cutting as I'm building upto it nicely.

Before and after cutting pics

Brittas's Journal

Legs           WEEK 6
 
Squats       3 x 15          30kg, 40kg, 50kg (10)
SLDL           3 x 10          70kg, 70kg, 50kg
LP Calf        3 x 10          p18 (12), P19, P20

Before and after cutting pics

Brittas's Journal

Weigh in time - 12st 13lbs - so static as ever.  I did see 12st 11lbs one morning this week so hopefully I'll be dropping.  I'm still convinced I'm very slowly body recomping because I'm ever so slowly starting to look better.  But the old gut is still there and still stopping me wearing certain T-shirts.  I just need a good couple of weeks on a strict diet and plenty of cardio.
 
Speaking of cardio...... the weather stopped me going last night.  Which is a shame because Thursday is the day I can go straight from work in the day light.  It was pretty much snowing so I didn't bother.  I hope I can get out and do the ParkRun tomorrow morning because at least thats 3 runs this week.  Plus I'm really keen to get into the ParkRuns full stop.

Before and after cutting pics

Brittas's Journal

Shoulders + Tri's       WEEK 6
 
Military press      3 x 10          50kg, 55kg, 60kg (8) - woop!
1 Arm DB             3 x 10          20kg for all
Side raises          3 x 10          12.5kg for all + drop set
Rear flies             3 x 10           10kg for all
 
Skulls                   3 x 10           30kg (not inc bar), for all
Bench dips           3 x 10           BW for all
Rope Pushdowns    3 x 10        P10, P9, P8
 
 
Great session.  Nice to go heavier again.
 
Praying for no ice in the morning so I can run but it doesn't look good.

Before and after cutting pics

Brittas's Journal

Managed the ParkRun on Saturday morning.  Did it in 28.24 mins so knocked a minute off my previous time from 3 weeks ago.  It was very cold and icy but I enjoyed it.  It's only going to get easier and more enjoyable as the weather improves.
 
More importantly it meant I hit 3 cardio sessions last week.  I need this as a minimum to feel like I'm doing something towards a bit of fat loss.  Although I really can't see things changing until I hit full on cut mode now.  I just don't have the disapline to cut enough food out until I'm cutting.
 
My bonus should land in 2 weeks and I'm hoping we get a letter before then stating what the amount is.  At this point we can plan our holiday and book it as soon as the funds are available.  Then....... I can plan the cut.  If we go anytime in June (which is the plan), I'll be cutting pretty much straight away in March I reckon.

Before and after cutting pics

Brittas's Journal

3 day split this week -
 
Back + Bi's           WEEK 7
 
WG Chins        3 x ?        BW for all (8, 4, 5)
Lat PD              3 x 10     P15, P13, P11 (12)
Cable rows      3 x 10      P18, P19, P20 (8)
DB shrugs        3 x 15       30kg for all
 
BB curls             3 x 10        40kg for all
Hammer bar       3 x 10        30kg (not inc bar) for all
 
 
Decent session.  Not the best as I was a bit late going in the gym, so rushing around, plus very hungry!

Before and after cutting pics

Brittas's Journal

you stopped the IF now mate??

My progress after bike crash!!
 
http://www.muscletalk.co.uk/tm.aspx?high=&m=4685852&mpage=1#4687523

Yeah mate. Im not worse off for having breakfast. Pretty much having 3 main meals a day now with a bit of a snack after work.

I liked the free time in the mornings but I do enjoy my breakfast. I may try it again when I'm cutting because it's a very good way of restricting calories.

Before and after cutting pics

Brittas's Journal

I see your getting hooked on the parkrun! I'm out for a few weeks due to an Achilles injury :(
 
I've only just started IF myself and you're right - its an easy way to restrict kcals. Though I agree its not great if you like breakfast, I also hate going to bed hungry!

Formerly 'lil_jimmy'

Yeah I'm really enjoying the ParkRuns. It's also making me want to run more in the week to improve. The only issue is, Friday night would be an ideal time for a run after work while the kids are still out, but I find myself wanting to rest so I.m fresh for saturday morning.

I'm sticking with it though. It'll only be family stuff that stops me going.

Regarding the IF, I found no real difference between 3 meals a day at the normal times VS cramming it all in after lunch. Bare in mind I'm eating maintenance calories more or less. Once I'm cutting and on lower cals, it might fit in better. Plus, I always found my cutting breakfasts hard to stomach (once I start cutting the toast out), so this will work out better. I really ought to buy some whey for my cut to keep protein high.

Before and after cutting pics

Brittas's Journal

Soooo.......
 
Monday night cardio fail.  Basically, I had too much to eat too late.  Bare in mind I go running around 9pm after our evening meal....... never ideal and I always run the risk of this and even struggle sometimes with "the burps" whilst I'm running........ but Monday wasn't worth trying. 
 
Day off yesterday, and I managed to run last night.  I did my longer route of 3.5 miles but was a bit slower today for some reason.  Even though I felt ok.  It really seemed to take it out of me though and my legs are sore today.  I was hoping to run 3 nights in a row this week, Friday off, then ParkRun Saturday.  But I'll see how the legs feel tonight.
 
I'm in some training all day today so no gym. 

Before and after cutting pics

Brittas's Journal

Not expecting to lose any weight or fat this week! 
 
Monday - fine
 
Tuesday - day off work so resume usual weekend eating/snacking
 
Wednesday - visitor in so no gym and got lunch in for us, arguing with the wife all day (via text.... bad I know), eventually sorted it out and ended up treating ourselves to fish and chips as it was too late to mess about cooking.  So bad meal, no run!
 
Thursday - because of the chaos/arguing/sorting it out and finally eating fish and chips I didn't make any lunch today.  So I need to go and buy a sarnie from Tesco.  Not the end of the world, but no doubt more cals and less protein that I would've liked.
 
Anyway, running tonight and hopefully the ParkRun on Saturday.  As long as I get 3 in a week I'm ok.

Before and after cutting pics

Brittas's Journal

Chest + Tri's           WEEK 7
 
Inc DB press         3 x ?             30kg for all (14, 12, 10)
Dec BB press         3 x 10          70kg, 75kg, 80kg
Dips                       3 x ?            BW for all (6, 4, 4)
Inc Flies                 3 x 10          17.5kg for all
 
Skulls (hammer bar)       3 x 10          20kg (not inc bar), 25kg, 25kg
Pushdowns                     3 x 10          P10 for all
 
 
Not the best session.  Bit tired!

Before and after cutting pics

Brittas's Journal

Out for a run after work last night.  Same 3.5 mile route.  Similar time and calories.  I think the fast run last week was a one off!  While ever I'm running regular and my legs are tired it'll always be a slog.
 
I always start running going short and slow, then build up.  I think I'm not past the honeymoon period where improvements are easy and the distance and speed I'm at is hard everytime!
 
Weigh in - 13st 1lbs - I knew it could get messy this week.  But last nights meal was rather large so it may not be a true reflection.  I aim to make a dent in that next week.
 
On the training front, next week will be week 8 of my routine so I'm due some kind of change.  I'm limited with options in this gym, plus I'm enjoying my current exercises but I've definitely plateaued in almost every area.
 
That given I think I'll up the reps and drop the weight.  15 reps on everything...... everything.  Only exceptions will be chins as I can't do that many but I want to keep them in.  And I'll aim to push squats back towards 20 reps anyway.
 
I think this will be a nice change and maybe have a little cardio benefits.

Before and after cutting pics

Brittas's Journal

Very tired so not the best day to do a combined session!
 
Legs + Shoulders         WEEK 7
 
Squats         3 x 15        30kg, 40kg, 50kg (10)
SLDL             3 x 10       70kg for all
LP calf           3 x 10       P20 (12), P21, P21 + drop sets     -   now on full stack
 
Military Press         3 x 10         50kg, 55kg, 60kg
1 Arm DB                3 x 10         20kg, 20kg, 17.5kg
Side raises             3 x 10         12.5kg for all + drop set
 
 
Shoulders suffered mainly and I've only managed abs once this week.  I'm not sure next week will be any better..... or even worse.  I out on Friday, out Thursday morning so unlikely to get in the gym and have a meeting all morning Weds so could miss again.  I'll definitley aim for a 3 day split and miss legs if I have to.

Before and after cutting pics

Brittas's Journal

I almost didn't do the park run because we'd got a busy day but my wife convinced me to go as we'd got time. Good job because I realised I can't go for the next 2 Saturdays as we've got 2 even busier weekends.

Anyway, I had a great run. 27.35 mins which is just about 1 minute off last weeks time, which was 1 minute quicker than my first. I really enjoyed it and managed to find my own pace this week.

I'm now paying attention to the pace on my RunKeeper app and this is the quickest I've ever run since I started logging in January. I can't see me improving on this much but if I get plenty of runs in during my 2 weeks away from the ParkRun, it might help.

Before and after cutting pics

Brittas's Journal