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Tiny Tempers Journey to below 10%bf

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tippert69
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2011/04/08 15:01:16 (permalink)
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Tiny Tempers Journey to below 10%bf

Hi all,
 
This journal will detail the journey i have been on and will embark on to reach my goal of 8-10%bf.
 
January 1st 2011 stats:  Weight 85kg //  Bodyfat: 20%
 
Since jan i have restricted my diet and maintained a calories deficit and followed a 4-5 day split
Chest/tricept
Back/Biceps
Shoulders/Traps
Legs
I have managed to add weight each week or an extra rep, i mix it up by using pyramiding, drop sets, super sets.
 
Cardio= i walk 30-40miles a week to and from work at a face pace to keep my heart rate elevated, also i include 30 min of cardio in the gym twice a week and alternate between steady state and HIIT.
 
My diet has been clean, keeping carbs relativeley low and no sugar sweets etc. (Except for random HUGE binges, cream caked, popcorn, sweats all in one evening) luckily i still achieved good progress.
 
1st April 2011 stats:  Weight 83kg // Body fat: 12.5%
 
Now taking my diet and training to the next level:
 
will be doing the same 4-5 day split 30 min cardio 2 steady state and 2 HIIT after weights, ABS will be worked 4 days a week alternate between heavy low rep and body weight highish reps.
 
I am going to be doing a CKD keto diet and this will look something like this:
 
Meal one: 3 eggs (2 white 1 whole), 50g cheddar cheese, spinach. followed by a protein shake.
 
Meal 2: 1 tin of tuna, whole avocado and table spoon of EVOO mashed together.
 
Meal 3: 250grams Lean Beef mince burger paddies, chopped onion, garlic. Broccoli (75g), green beans, brussel sprouts
 
Pre-Workout: 5 grams creatine, 5g BCAA, scoop of HEMO RAGE.
 
post workout: Post workout Protein shake, 1 large scoop whey, 5g creatine, 5g BCAA
 
Meal 4: 250 grams chicken breat, lettuce, cucumber, red onion, asparagus, peppers, bacon (2 rashons)
 
Meal 5: Protein shake, 50g peanut butter - 25g almonds
 
Additional suppliments: Omega 3, calcium and magnesium, vit C, grean tea and milk thistle.
 
 
 
Totals are as follows:
Calories: 2113
Protein: 236
Fat:113
Carbs: 29.5
 
  not sure how to add pics, if someone can let me know so i can add some. cheers
post edited by tippert69 - 2011/04/15 02:28:19

Keto diet started: 7-April-2011
4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
  • Chest/Triceps
  • Back/Biceps
  • Shoulders/Traps
  • Legs
Stats:
Height: 5 '9
Weight: 83kg
Bodyfat: 13% bf
 
Goal:
Body fat 8% bf

#1

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    CitizenKane
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    Re:Tiny Tempers Journey to below 10%bf 2011/04/08 15:09:52 (permalink)
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    Good stuff, what kinda numbers are you shifting?
     
    Did keto last year and I managed to increase all my lifts so if you go into it with that mentality then there is no reason whatsoever that you will lose muscle or strength and you may even gain some too.

    "Be adequate"
     
    #2
    tippert69
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    Re:Tiny Tempers Journey to below 10%bf 2011/04/08 15:36:47 (permalink)
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    Hi Citizenkane,
     
    Im deadlifting 110kg for 8 3 sets
    Bench 80 x 8 3 sets
    Squat 130 x 8 3 sets
     
    trying to add 5kg a week or more if i can :)

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #3
    tippert69
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    Re:Tiny Tempers Journey to below 10%bf 2011/04/08 20:17:08 (permalink)
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    So spent 2 hours in the gym worked my chest/triceps and Abs.
     
    Really pushed myself supersetting and included some drop sets.
     
    didnt do any cardio but walking to work fast paced for 4 miles should be about 50 min cardio and then walk home in the morning fasted.
     
    Also randomly saw Anglianbodybuilding comp in june, never done anything like that but im tempted to give it a try. Hmmm

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #4
    tippert69
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    Re:Tiny Tempers Journey to below 10%bf 2011/04/11 06:51:35 (permalink)
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    SUnday spent another two hours in the gym, did legs
    Squat 120kg 8-12 reps x 3 sets
    Lunges 26kg DB each hand 12ish reps 3 sets
    Calf raise using smith machine 40kg 12x3 sets
     
    Cardio did 20 min cross trainer warm up followed by 30 min after weights.
     
    Diet.
    Wake up: 3 egg omlette, with cheese and spinach
     
    couple hours later tin of tuna with some EVOO and vinegar.
     
    Post workout protein shake
     
    2 pork loin steaks, 75g broccoli, green beans EVOO
     
    Protein shake
     
    Chicken breast with 1/2 avocado and some cheese with 2 boiled eggs.
     
    Before bed some scrambled egg with 2 bits of bacon.
     
    Total cals about 2200
     
    Time for bed!

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #5
    tippert69
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    Re:Tiny Tempers Journey to below 10%bf 2011/04/11 06:52:15 (permalink)
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    SUnday spent another two hours in the gym, did legs
    Squat 120kg 8-12 reps x 3 sets
    Lunges 26kg DB each hand 12ish reps 3 sets
    Calf raise using smith machine 40kg 12x3 sets
     
    Cardio did 20 min cross trainer warm up followed by 30 min after weights.
     
    Diet.
    Wake up: 3 egg omlette, with cheese and spinach
     
    couple hours later tin of tuna with some EVOO and vinegar.
     
    Post workout protein shake
     
    2 pork loin steaks, 75g broccoli, green beans EVOO
     
    Protein shake
     
    Chicken breast with 1/2 avocado and some cheese with 2 boiled eggs.
     
    Before bed some scrambled egg with 2 bits of bacon.
     
    Total cals about 2200
     
    Time for bed!

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #6
    tippert69
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    Re:Tiny Tempers Journey to below 10%bf 2011/04/12 04:20:24 (permalink)
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    OK so going by ketostix im finally in ketosis, think i need to cut some intake though as im feeling fat although i think this also might be phsycological as im consuming fat which ive always avoided... never ate butter etc now i am... going to leave for a couple more days and see how i feel then cut if required.
     
    Gym workout today suffered a bit, i think this was due to Keto.. 45 min cardio moderate pace 150bpm heart rate then went to do some shoulder and blew out after 3 exercises...
     
    Going to hit the gym tomorrow do weights first and going to do back and biceps and add a couple shoulder sets if i fele up to it, if not ill add some onto end of week.
     
    Diet today:
     
    • Wake up hand full of walnuts + protein shake
    Workout
    • Protein shake
    • 2 smoked mackeral fillets, asparagus, broccoli, grean beans, made a nice butter, cream and red wine sauce ( i know red wine is a no no but felt **** after workout)
    Walk 4 miles to work (Fast pace)
    • Protein shake
    • Chicken breast 1/2 avocado
    • 2 hours before bed scrambled egg made with cream.
    after eggs i walk 2 miles home.
    I have not counted this but it seems alot? it should roughly be about 2200 cal?
     
    Any opinions? im on a cut at the min.
     
    Also how do i add a photo of myself?

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #7
    tippert69
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    Re:Tiny Tempers Journey to below 10%bf 2011/04/13 19:12:13 (permalink)
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    Managed to get down the gym today and worked out Back/Biceps
     
    Deadlift 110kg
    Bent over row 70kg
    DB row 36kg
    pullups with 5kg dumbell
     bicep curls (Drop sets) Was a killer!!!
    Preacher curls (incorporated negatives)
     
    Worked out Abs also as i went along.
     
    Diet has been super clean.
     
    30g walknuts
    Post workout protein shake.
    Makeral with broccoli
    3egg omlette with a dash of cream
    turkey steak with veg for dinner with EVOO

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #8
    tippert69
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    Re:Tiny Tempers Journey to below 10%bf 2011/04/14 10:42:26 (permalink)
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    Early start for me this morning, work at 6 am... turkey steak for breakfast as i ran out of eggs!
     
    This Keto diet is starting to take its toll! im starting to fantasise about carbs haha
    Was in tescos and walked past the bread section and i almost got a hard on at the smell lol.
     
    Also i really miss having oats for breakfast with a scoop of protein.
     
    Finish work at 3:15 pm then will hit the gym and work out chest and triceps, do at least 30 min cardio and some abs.
     
    So far diet today
    30g walnuts
    150g turkey steak
    Protein shake
     
    Walked 4 miles to work fast paced.
     
    Will update tonight on what i benched etc. i swaer my sneaky abs better show soon!!

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #9
    tippert69
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    Re:Tiny Tempers Journey to below 10%bf 2011/04/15 02:31:23 (permalink)
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    OK i might rant a little here....
     
    what the hell is up with adding photos into posts? i have tried and tried to work it out, searched FAQ cant figure it out maybe im just thick....
     
    Can some one enlighten me as this journal is pointless without my before, current and after pics!!!

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #10
    tippert69
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    Re:Tiny Tempers Journey to below 10%bf 2011/04/16 04:22:51 (permalink)
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    No worries ive gone elseware.

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #11
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