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

pryda


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

On my spreadsheet I've got 2100 cals, 23g carbs, 200g protein, 112g fat
 
I think thats counting a chicken curry as my evening meal, but I have allsorts so I suppose cals vary.
 
Oh and I've started removing one of my small meals depending what time we eat at night, so that could lose another 200 cals sometimes.  It was spoiling my evening meal and seen as I'm cutting I don't mind a drop in cals.
 
Stats.  I'm 6ft, about 12st 8lbs at the minute and about 13/14% BF.

1 hour cardio plus obliques today
 
Chest and Tri's
 
Decline BB            3 x 8            95kg, 100kg, 100kg
Inc DB                  3 x 8            34kg, 34kg, 34kg
Dips                     3 x 8            BW + 6kg, 8kg, 10kg
 
Skulls                    3 x 10            25kg, 30kg, 30kg
OH rope ext          3 x 10            25kg, 30kg, 35kg
 
Energy is definitely down this week.  Hopefully the poor refeed is to blame and I'll be back up to speed next week.  My lifts suffered last year when I did a cut, but I just accepted it and let them drop.  This year I'm pushing on for bigger lifts and just letting the reps suffer a bit.... which is good.
 
I was going to go for a 105kg decline bench today, but I 100kg was a killer and I don't have a spotter so I had to settle for 100kg again.  And I only got 4 reps out, so it's a good job really.
 
Legs will be fun again tomorrow!
 
Diet
 
Yesterday was good.  I ended up having a pre bed meal even though i said I'd skip this if I ate late.
 
8am - protein cake
11am - chicken (leftover chicken curry..... awful)
1.15pm - whey
2pm - 3 egg mayo
4.30pm - tin sardines
8pm - chicken thai green curry
9.30pm - protein cake
 
All good.  I went easy on the portion of curry as it can be quite high in cals. I've got some leftover for tonight.  It's a killer watching the wife mop hers up with a naan bread though!
 
I'll have a weigh in tomorrow morning as I'm half way through the cut more or less.  I'd normally do it Fridays for maximum weight loss, but I can't get to the gym friday mornings now so Thurs will have to do.

Hey Mate,

had a read over your journal and thought i'd drop in, i'm looking to start my cut in April to shed a bit fat for my holiday in July! Will be my first cut and looking for some tips and inspiration! Things seem to be going well for you so far so keep it up!

I was inspired by your previous cut, Excellent results there!

I'm trying to work out some sort of diet for my cut so that i am prepared for it! I will be keeping an eye on your progress to see how you get on!

Cheers

Cheers mate.  I'm hoping to be as lean as I was last year, but carrying a bit more muscle.
 
I've got 4 weeks to go on Saturday, and I'm about 6/7 lbs heavier than I was when I finished my last cut.
 
Hopefully, I can drop that and get below 12st in the next 4 weeks.

With a big effort for the last 4 weeks im sure you can manage it!

Keep up the good work

hi mate, been reading the journal and thought i'd drop in, i thought you did brilliantly in your cut last year and its given me a bit of a kick up the arse to start a journal myself etc. plus i think your diet is the same sort of route il be taking, been reading the anabolic diet thread as well whihc was brilliant until the argument ruining it a bit...
 
anyway, good luck fella. where is it you're going on holiday to??

Castor - hopefully I'll get in shape in 4 weeks.  I only gave myself 8 weeks to cut this time, because I'm going away twice this year and I wasn't really worried about looking amazing for this holiday and thought I'd put more effort in for my September holiday...... I just didn't want to look fat for this one!
 
But the more I've got into the cut, the more I want to be as lean as possible.  Just vain I suppose!!!
 
Savin - cheers for popping in mate.  I'm loving this diet at the minute and it's worth a try.  It can be hard work at times, but the "no carb" rule seems to keep me strict and stop any mid week slip ups.
 
I'm going to Grand Canaria.  I'm going away with the wife and our 1 year old son towards the end up the summer, but my Dad has had some kind of pension mature and he wants to take us all away for the week.  So this ones a freebie!!!

good work, free ones are always a bonus!
 
how do you measure your calories to keep an eye on what you're taking in mate? i noticed that your servings dont specify grams etc and on face value it doesnt look like much food?

savin


good work, free ones are always a bonus!
 
how do you measure your calories to keep an eye on what you're taking in mate? i noticed that your servings dont specify grams etc and on face value it doesnt look like much food?

 
I have a spreadsheet setup that I use to manage my food.  I don't record it on a daily basis, but plan a diet out for a cut or bulk, then maybe see what the impact of adding or taking away certain foods.  Eg, I wanted to drop my carbs below 30g last week, so I took peanut butter and quark out and replaced them with olive oil and eggs.  The spreadsheet helped a lot here.
 
My food is consistant Monday - Friday up until the evening meal which changes all the time.  I try and cook something the wife can eat too, but she can have carbs with it.  I have to watch this a bit as it's easy to go mad with portions.
 
I'm eating about 2100 cals, so it's still a fair amount of food.  I'll admit, I can get a little hungry, but I'm cutting so I expect that.

I've just had a weigh in at the gym and printed a little slip with BF % on.
 
I'm 12st 6lb and 12.8% BF
 
I tracked my weight when I cut last year and I'm a week in front by the looks of things.  I'll still weigh myself at home on Saturday or Sunday morning (depending if I go out Saturday night), just to see how low I drop before I refeed. 
 
I'm 2lbs lighter than this last week anyway.  I didn't expect to lose much this week, as diet hasn't been spot on and the refeed was rubbish with some poor food choices.
 
Time to take it 100% serious for the last 4 weeks!  I can't wait to refeed on Sunday, but I'm actually craving clean carbs this time.... not junk.

I stopped cardio at 50 mins this morning and only burnt 400 cals.  I just didn't feel too great!  No harm done.
 
Legs
 
Squats            3 x 8            50kg, 60kg, 70kg
SLDL               3 x 8            60kg, 70kg, 80kg
Ham curl         2 x 10            65kg, 65kg
Leg ext            2 x 10          75kg, 80kg
Seated calf    4 x 10            50kg, 60kg, 70kg, 75kg
Standing calf    2 x 10          65kg, 70kg
 
I've realised, I moan about my leg sessions but they're not too bad.  It's just squatting that suffers and leaves me feeling crap, but I still manage to train ok for the rest of the excercises.  I'm trying to keep the same weight on the bar, but the reps are dropping.  Only managed 4 on the last set.
 
You'll notice I did a bit more volume.  I seemed to have time and felt like doing it.  I'll try and carry on with this from now on.  By only doing 2 sets on the 2 isolations I can get them both in.
 
Diet
 
Yesterday went ok, except I snuck a carb snack in.  2 crackers with cheese spread!  It only amounted to 8g's carbs so it won't matter!!
 
8am - protein cake
11am - tuna egg mix
train
1.15pm - whey in water
2pm - tuna egg mix
6.30pm - thai green chicken curry (about 1 breast's worth of meat) + 2 crackers
9pm - omlette
 
Tonight, I've promised the wife I'd cook this vegetable curry thing she wants to try.  Cauliflour and potatoes.  I'm going to cook a piece of fish for me and just have some cauliflour and sauce from the curry.

allo mate, enjoying your journal. Cant wait to see your end results.

Hi mate - interesting journal.

What is your routine for preparing and storing food at work.

I note you have a little one at home like myself and time must be at a premium at home.

Cheers

DC77


Hi mate - interesting journal.

What is your routine for preparing and storing food at work.

I note you have a little one at home like myself and time must be at a premium at home.

Cheers

Hi Mate,
 
It's hard work!  I don't get in til 6pm and then I take over looking after him.  We've knocked his bath time back to 7.30pm (from 7pm) in a bid to get him sleeping a bit better, but this gives me even less time.  I don't get a minute until 8.30pm when he's asleep!
 
Once he's dropped off, I stick the kettle on and boil some eggs whilst washing up my shakers and containters that I need for the food (we've got a dishwasher but I run it over night and I need them that night!).  I mash up the egg and tuna and make up my shakes for the next day.  I don't sit down til 9.30pm sometimes.
 
I do most of the cooking and I'm trying to cook bigger meals that last 2 days so I don't have to cook as much.  So sometimes we'll eat when I get in, then I'll cook a big curry at 8.30pm that will do for the next 2 nights...... then I make my work lunch while it's simmering away!!!!
 
Hard work mate!
 
Just to add.... I take it all to work in a little cool bag so it stays fresh.

The Big Chew


allo mate, enjoying your journal. Cant wait to see your end results.

Cheers mate.  Don't expect anything amazing!  I've only given myself 8 weeks so I don't think I'll be in the best shape I potentially could be.
 
I'm going away again in September and I'm hoping to get below 10% for that holiday.
 
Then again, if I keep dropping fat at this rate...... anything could happen in 4 weeks!

Shoulders and Bi's
 
DB press            3 x 8            30kg, 34kg, 30kg
Military press     3 x 8            35kg, 40kg, 45kg
Side raises         3 x 10          10kg, 10kg, 10kg
 
BB curl                3 x 10          30kg, 35kg, 40kg
Hammer curls     3 x 10           14kg, 14kg, 14kg
 
ab work
 
I'm well and truely knackered!!!  I'm soooo ready for a proper refeed.  I'm out on Saturday night, but I'm hoping I don't drink too much so I can eat plenty on Sunday.
 
I'll have to change from DB pressing as the 30kg's were easy, but I could only just get the 34kgs in the air and then only got 3 reps!
 
Diet
 
Usual diet yesterday.  I had my sardines at 4.30pm as we didn't eat til about 9pm.  I had a bit of cauliflour from the veggie curry I made and 2 pieces of cod with it.  Lovely.  Same again tonight.
 
I felt very flat today but not that lean.  Just one of those days where it messes with your head.  I'm sticking 100% to my diet as of Monday as there's only 4 weeks left.  I might get the exercise bike out for a bit of extra cardio at home!

Weekend update
 
Saturday was ok, managed to stick to the diet.  I was starving all day though.  whey + EVOO, eggs and bacon, ham and cheese, then fish omlette.
 
But I had a night out Saturday night and ended up drinking a few pints of larger.  Not great, but it's only a 1 off.  I got a kebab but didn't end up eating as I felt ill by the time I got home.
 
Sunday - refeed day
 
What a nightmare!!  I was so hungover I could barely eat.  I managed 2 weetabix, then went back to bed!  Then I got up and had chicken curry and rice.... but I felt so ill after eating that.  I got my appetite back and had a pizza for my cheat meal.
 
I'm off to bed in 30 mins and I think I'm going to squeeze some oats or weetabix in.  So I've not done too bad, but I would've liked a few more carbs.  Plus, I've missed out on some of my treats!
 
I've been craving toast all week and haven't had any.  No chocolate and I promised myself some cheesecake...... I'll have to wait another week for that!

I'm not at work today so no cardio.
 
But.... I managed to nip out at lunch time and do a back session at my local JJB.
 
Back
 
WG chins            3 x 8            BW for all
CG LatP              3 x 8            80kg, 87.5kg, 95kg
BB rows              4 x 8            50kg, 55kg, 60kg, 65kg
BB shrugs           3 x 8            100kg, 105kg, 110kg
 
some ab work
 
Man, I feel super charged after the carb up.  I look full again and felt really strong.  Depsite feeling a little hungover.
 
I'm off work but managing to stick to the diet.  We're off out in a minute and the wife wants a McDonalds so I'm just going to have a double cheese burger and chuck the bun.

Don't worry about gettin ratted on Saturday night mate! The most improtant part of any diet is fitting the eating around your life not the other way round! I had a few beers down the boozer on Sat afternoon and a big fat curry with rice and paratha and choc roulade for dessert! Admittedly my metabolism would have been speeded by triple dropping some ephs and having a couple of lines of sniff while at the pub but I enjoyed myself and feel good, healthy and ready to slam it again this week!

Yeah, I don't do it often now I've got the little one.
 
The worst bit was, I couldn't eat all the things I'd been craving all week!