Octatonic: 2011 diet and training journal

Hey there mister!...how are you?...hows the weekend going and how is your neck?........have a good one........

 alright mate .u r doing well mate . whats the scale,s saying these days r u budgeing yet

Thanks guys.

@ Northergal Neck is a bit better but I am still off the weights. Cardio is getting me there though.

@stevenb Scale said 103.6kg this morning.

Spikey


sounds good mate, sorry to hear about your neck though - I hate pullin neck muscles, so debilitating (crickey! that's a big word for a Sunday)? anyway, hope it's getting better.

how ya finding the earbuds? love mine - ya got a bit of a bargain there by sounds of it too!

Yeah I think I am up for a weights workout in about an hour.
Already did 40 mins cardio today

Have some new pics and stats.

Weight is 103.8kg (Down from 108/109kg)
Waist: 40" (Down from 44" at week 1)
Hips" 42" (Down from 46" at week 1)

Pics: Week 8 on the left, week 1 on the right








I am ok with this progress- I was expecting a bit more in 8 weeks than what I have now but at east I am under 104kg now.
I am not 100% convinced about keto as being superior fat loss to a regular clean diet for people who don't use AAS.
The fat loss has been about what I would expect just eating normally and exercising (around 1lb a week).
It is good for me though as because I am in keto I can't drink alcohol- not a drop in 8 weeks. 
I'm in this for the long haul anyway so I don't care so much about 'fast'- this has to be sustainable more than anything else.

So far most of the fat loss seems to be off my legs, back, face and a bit from my belly.

Going to run this at least another 8 weeks, perhaps until the end of the shapeup and see what happens.
Hopefully I'll be down under 100kg by the end of it.


One more pic taken post workout today.

Hey mister, sorry to hear the neck is still sore...can you afford a massage? I used to have clients with sore necks or shoulders and a really gentle pressure massage can relieve the pain sometimes if you get someone who knows what they are doing....maybe not directly on your neck but upper back, chest and shoulders to relieve the tension you may be holding there?.....

Your pics Octantontictactoe....I have looked real close (oh dear!!! sorry I sound like a total perve).... ....I can see that around your waist is looking much better, and from the back it is coming in nicely, and around the hip area too...you're really losing that......I can see a big difference to your bod and do carry on with it cos you will look great by the time you've finished, I just know it! and I bet your wife will be most happy too...and you will be fitter and healthier too.....stick with it and ...ahem......really sorry if I was a bit much there....doh.....Take care and KEEP GOING!!!!  you're doing real well....it's showing!.....

 your getting there mate welldone and keep at it . now u can see the change,s thing,s will be easyer for u

Fasted AM cardio: 45 mins on the bike.

Certainley getting there dude!.....Keep up the good work!
Gav

Spikey


im just running a clean diet in defecit by 500/750 a day - 6 out of 7 days, I take in a couple a Bud at the weekend or maybe 2 glasses red wine - but that's my treat and I'm dumping about 3lb a week at the moment. it's only way I can imagine sustainability cos I know I'll never be t-total :) however, I can survive on a couple a beers a week.

not entertained keto myself (seemed too sever for me) but when your done I'll be intereseted to know what you think, if you'll do it again and what it did for you stats wise?

I'm going to need to shock my system in a couple of months... may just give it a go?

keep us posted

Thanks mate.
Re keto- depends on whether you think you can drop the booze completely for the time you are doing it.
Some people seem to need to keep their weekends so they can have a few drinks- keto isn't really going to work as well.

I've had ok fat loss so far but going to spend the next 4 weeks really working on the diet (dropping down to the 185lb diet) and doing twice the amount of cardio.
I'm not tee-total but I am dropping alcohol for the length of the shape-up so I guess 3 more months.
To be honest it is easy once you are in the rhythm of it.

Weights today.

Chest Press:             4 sets x 64 kg, 12 reps                 
Cable Upright Row:   4 sets x 30 kg, 12 reps      
Seated Row:             4 sets x 56 kg, 12 reps       
Hamstring Curl:        4 sets x 56 kg, 12 reps                  
Standing Dbell Curl:   4 sets x 16 kg, 15 reps 
Stand Barbell Curl:     4 sets x 27.5kg 12 reps          
Tricep Cable Pulldwn: 4 sets x 50 kg, 15 reps 

I have dropped down a class of food in the Palumbo diet and now eating the 185lb diet.
I am pretty sure I have been eating more than I need.
I dropped down to 103.3kg this morning as well.

Diet going forward is:

Meal #1: 5 whole omega-3 eggs.   
Meal #2: 7oz chicken with 1/3 cup raw almonds.   
Meal #3: 40g whey protein with 1.5 tablespoons all natural peanut butter (post-workout meal).   
Meal #4: 6oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil.   
Meal #5: 40g whey protein with 2 tablespoons all natural peanut butter.   
Meal #6: 4 whole omega-3 eggs with 4 extra egg-whites.

Had a carb up for lunch and having one for dinner as well.
Feel a bit watery already but certainly was able to power through the workout.
Going to take it easier tomorrow post carb up- some moderate cardio.
Really should be changing my weights workout to a split with more compounds soon I think.
It is getting a bit too easy.

Hi there,

thanks for my piccies!!! awweeee.....sooooo cute!.....

Could I please ask what you mean by feeling watery? I have heard that a lot but don't really understand it........thanks.......

Northerngal


Hi there,

thanks for my piccies!!! awweeee.....sooooo cute!.....

Could I please ask what you mean by feeling watery? I have heard that a lot but don't really understand it........thanks.......

Glad you liked them.
The bulldog is my fave.  

Watery: I guess bloated is what I mean, but it isn't stomach bloat- well, not only stomach bloat.
On keto you tend to drop a lot of water first off.
Having a carb up is a shock to the system and you start holding water. 
I could put on anywhere from 1-4 lbs overnight tonight but it isn't fat it is just water weight.
It will go within a day or so of being back in keto.  
I don't think of it as a bad thing really- 6 1/2 days of keto and a 1/2 day carb up ok in my book.
It used to be 7 days of carb overload before I was dieting so I guess I was feeling like this all the time.

Fasted AM cardio.

45 mins on bike at 120-130bpm.
Kicked up the resistance a bit today (setting 12, up from 9) as I can feel it getting easier.
This fitness lark has its benefits.

Ready and raring to go about my day.
Weather is a bit pants though.

Morning mister!!! how's that neck?...and your last post sounded great! positive and all that...I'm glad cos I don't want to have to run up there and dispense wise words and tugging of the earhole to get you back in gear!...lolol...awwee...soz...I wouldn't tug your ear...mebbe...oh, ok..yes I would...but ya know...gently cos I'm not violent...ahem...unless you try to extricate me from my gummi bears!!!  wooooaaaaah!!! then you is beeeeeg twubble!!!..hahahaha

Have a great day mister...come on now....gizza hug!!!  hahahaha...whooo hooooo....and the day is offf and runnninggggggg...yaaayyy.......full report required please?...lol...but only if you want to?.....

@Northerngal. Yes all doing well today- so much in the groove of it now that I don't think I can be shaken off my perch.

Weights day today- went heavier and did 12 reps for 3 sets and then anywhere from 8-10 on the last set.

Chest Press:             4 sets x 64 kg, 12 reps                  
Cable Upright Row:   4 sets x 50 kg, 12 reps       
Seated Row:             4 sets x 56 kg, 12 reps        
Hamstring Curl:        4 sets x 63 kg, 12 reps                   
Standing Dbell Curl:   4 sets x 18 kg, 12 reps 
Standing calf raise:     4 sets x 106kg, 12 reps 
Stand Barbell Curl:     3 sets x 27.5kg 12 reps           
Tricep Cable Pulldwn: 4 sets x 50 kg, 12 reps  

Then did 30 mins cardio on the bike.
Long session today.

welldone mate u r doing great .keep with it now the gain r comeing keep searching for more

Morning mister...just in to say have a great weekend, take care, happy training, don't go mad on the foody stuff and see ya next week right?....whoooo hoooo...its FRIIIIDAAAAAAAAAAAY......

I jumped on the scales this AM and found I am 103kg dead.
This is my lowest weight to date but 0.6 of a kg.

Looks like my idea of lowering the food intake was the right thing to do.

Off to do some cardio in a bit.

45 mins cardio today.
20 mins crosstrainer and 25 mins on the bike.

102.7kg today.
Dropping the food down has had a definite impact.

I've dropped more in the last week since I started doing that than at any other time in the diet.
1.1kg in 7 days is fantastic progress, I think.

Previously it had been a slow but steady crawl downwards.
I just sneak out of the 'obese' BMI category today. BMI is 29.9.
Now just garden variety 'overweight'. Er... yay?
I can feel the weight dropping off me now though.
No ill-effects from dropping the food down either which is probably the most telling.
No lethargy or sluggishness- I feel fantastic.

Today is a weights day- it will be my last full body workout for a while- I am going to do an upper/lower body split and add in 45 mins of cardio at the end of all those workout, this will almost double my weekly cardio to 4.5 hours a week.