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

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.

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.

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.

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.

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............

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!!

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!!!!

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.
 

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!

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

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 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.

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.

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 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!

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!

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.

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. 

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!!!
 
 

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