My training and diet log.

[Colstreamer]

Right, today I had 3,781 cals total
Carbs: 30%
Fats: 42%
Protein: 28%
Total protein 217g
This was the first day I went over my max fat intake, AND my max sugar intake. Mainly because I had a couple of home cooked burgers at Lou's place and they were out of my favourite protein bars at Boots so I had what appeared to be the next best alternative going by protein content. Should've looked closer, turned out to be an "Atkins" bar super high in fat, nearly as much fat as protein! Oh well…

However I am feeling good about today overall. I did the full ten mins at the metcon and Zed said I was a badass!

 

[Colstreamer]

Ok so today I had to skip the gym! I know sacrilege! My Dad was on town and as I'm gonna be in Edinburgh for Christmas I had to go see him for the day. Breakfast was good, plenty of oats, scrambled egg, toast protein shake and a cup 'o tea. Lunch was a pub lunch (no alcohol though) with my Dad, so plenty of carbs and shitty fats. I'm planning on making it up tomorrow in the gym. Gonna do me some squats and deads and some other leg work (kicking!) for now I'm just gonna get my dinner right and guzzle plenty of water. Really looking forward to some nice heavy deads.

I had 4001 cals total today
Carbs: 35%
Fats: 42%
Protein: 23%
Total protein: 208g

Went over my max fat intake again!

 

[zedhed]

Yep dude you be pretty dam badass!

 

[Colstreamer]

Ok a fairly lazy weekend for me. Did pretty much nothing but eat crap food. I did make sure I got 200g protein per day but other than that is was shit!

Today however, I'm back at work, so my routine is spot on.
Even though I skipped training Friday I'm staying with pull today rather than legs… I think Thursday is gonna be the best day for me to train legs that way I can go kickboxing Thursday evening without my legs being too fucked.

 

[Colstreamer]

Holy heavy weights Batman! I just finished my assessment at the gym. I've put on 5 kg (11lbs) since my last assessment back in October! A body fat percentage check, with calipers, shows me at 27% (1 percentage point higher than it was) but still that's nearly 3kg (6.6lbs) muscle gained!

I'm now 115 kgs (253 lbs) and 27% bf. I reckon my bf% went up due to my high fat intake recently. I know some fat is expected when putting on weight although I had hoped to continue to make lean gains whilst losing bodyfat like I did after I changed my diet, although when I started this push pull legs routine I did increase my calorie intake. Just need to keep it clean!

Ok so after that boost to my ego, I got straight down to training towards even better gains!

Pull ups 3x5 @ bodyweight
3x5 @ bw+5kgs
Chin ups 3x5 @bw+2.5kgs

Barbell row 1x5 @ 55kgs - 121 lbs
2x5 @ 75kgs - 165 lbs
2x5 @ 85kgs - 187 lbs
1x2 @ 90kgs - 198 lbs

Reverse flyes 3x8 @ 10kgs - 22 lbs

Preacher curls 3x8 @ 22.5kgs - 49 lbs

Note: I don't usually do isolation (apart from lateral raises) but as I've cut out the upright row I wanted to add something at the end of my workout and it seemed appropriate to do something which targeted the muscles I'd just been using!


Right, my next assessment will be on the 2nd of January when I start SL 5x5 then I'll be having one every 4 weeks after that to record my progress.

Today my diet has been spot on. I reduced cals some in an attempt to cut some fat.

I had 2,550 cals today
Carbs: 46%
Fats: 25%
Protein: 29%
186g protein total.

 

[Colstreamer]

Ok so I've cut my calorie intake to try and lose some of the extra fat I've accumulated.

I'm continuing with push/pull/legs but with a slight difference, I will now rest on Wednesday, do legs on Thursday and Friday will be dedicated shoulder day with pushing AND pulling movements. Let's see how that works! I know it's not a true push pull legs routine and I was thinking of doing 3 days per week but this feels good so I'm gonna stick with it, I've only got just under 2 weeks before my gym shuts for Christmas anyway. Then I'll have a week's rest before I start 5x5 in the new year!

Right, so Zed expressed concern that I wasn't warming up correctly so today I did 2x2 min rounds on the heavy bag and 2x1 min rounds of skipping before I even looked at a weight.

Bench: 1x10 @ bar
1x10 @ 70 kgs -154 lbs
1x10 @ 90 kgs -198 lbs
1x8 @ 100 kgs -220 lbs
2x5 @ 102.5 kgs -225.5 lbs
1x5 @ 105 kgs -231 lbs
1x5 @ 107.5 -236.5 lbs
1x5 @ 110 kgs -242 lbs

Dips: 2x5 @ bw +15 kgs -33 lbs
2x4 @ bw+ 15 kgs -33 lbs
2x3 @ bw - I weigh 115 kgs -253 lbs

Ok so I'm WELL pleased with my bench today!! Damn, 110 was my 1 rep max back at the beginning of September! Now I'm pushing it for reps!

Right so after bench I tried some handstand push ups but couldn't even get off the floor!!! Probably because my arms were knackered from the bench but also my body weight has gone up and I've been doing fairly light OHP recently due to my right anterior delt pain.

Dips were hard as well but that's to be expected after the amount of benching I did! I still managed to bang out a few sets with a 15 kg plate on my belt. Phew!

I'm wondering if my recent increase in strength is because of the 3,500 ish cals I've been eating the past few weeks? I mean that's gotta be the reason I gained so much weight, so does this mean my strength will also drop now that I'm reducing calories? We'll have to see what happens…

More later when I record my diet for the day…

Ok diet. I had 2,292 cals total today
Carbs: 37%
Fats: 24%
Protein: 39%
A total of 217g protein.
I base my protein requirements on 2g per kilo of lean body mass so 81 kg LBM = 162g protein minimum.

 

[zedhed]

Ok bro that 26% is a bit high. Time to cut back just like your doing. Also might wanna add in some cardio now. Looking dam solid on that bench bro. Nice job inproving that!
On the cals you be right bro. That strength was partly those cals and of course your good workouts!
Outstanding bro carry on!

 

[Colstreamer]

Thanks bro! I must say I'm feeling seriously pleased with myself strength wise. 26%? typo? I'm at 27% right now! Im cutting cals and yeah, gonna do plenty more cardio now. Do you reckon I should continue with the MetCon or drop it and add in other cardio? I'm thinkin keep up with the metCon AND add in some other cardio like jogging or treadmill...?

 

[zedhed]

Yeah keep the MetCon and add in some long slow distance work. The MetCon is unbeatable for you metabolically speaking. But you also need the fat loss from the long slow distance. If you have time do some kind of cardio every day. How is your blood pressure?

 

[Colstreamer]

Yeah keep the MetCon and add in some long slow distance work. The MetCon is unbeatable for you metabolically speaking. But you also need the fat loss from the long slow distance. If you have time do some kind of cardio every day. How is your blood pressure?

Cardio everyday? Not a problem!

Blood pressure is high - 157/85 - when measured the other day although I had done a couple of sets of pull ups a few minutes beforehand. The guy taking it did say it was high but was probably because of the pull ups.

I walk a mile everyday from the train station to my home rather than catching the bus… but then again I've never considered walking exercise unless I've got a pack on my back or I'm marching in step with a body of men, and I haven't done that for many years!