What training are you doing/have you done today? Vol.2

[didelydoo]

mcelliott said:

Guilty of not posting on here that often recently, so.... had a really good October on the bike and in the gym, felt very strong and really happy with my form and fitness and general wellbeing. Then in November I decided I would experiment with my diet so dropped all the carbs and increased my fat intake to around 80/90%. I've been on it for almost 3 weeks - started out at roughly 10% body fat at 11st 9 (5ft 8) and within just a few days the body fat fell away at an almost alarming rate. The effect on my training was really notable on the bike - my strength fell off a cliff, however didn't really notice any difference in the gym. I'm now done to 11st with no muscle mass loss whatsoever and body fat down well into single figures - totally shredded and in the best shape I've ever been. Will continue with the diet for another 7 days before switching back to my higher carb diet in order to regain my strength on the bike. But the last 3 weeks have been a real eye opener. Even at the ripe old age of 42 I've learnt so many new things concerning food and how it dictates how you feel and look. Phew!

I've also played with carbs recently- lowered them loads, none during the day, only in the evening now- dietary fat up lots, added more protein too- as with you, body fat falls off, with no obvious loss in strength; recovery feels great too. Belt size is down too. Looking to get down to 10/12% BF (must be about 14/15 just now)

[Halb]

Dropping carbs pre-Xmas...arrrgghhhh

[chris watton]

didelydoo said:

mcelliott said:

Guilty of not posting on here that often recently, so.... had a really good October on the bike and in the gym, felt very strong and really happy with my form and fitness and general wellbeing. Then in November I decided I would experiment with my diet so dropped all the carbs and increased my fat intake to around 80/90%. I've been on it for almost 3 weeks - started out at roughly 10% body fat at 11st 9 (5ft 8) and within just a few days the body fat fell away at an almost alarming rate. The effect on my training was really notable on the bike - my strength fell off a cliff, however didn't really notice any difference in the gym. I'm now done to 11st with no muscle mass loss whatsoever and body fat down well into single figures - totally shredded and in the best shape I've ever been. Will continue with the diet for another 7 days before switching back to my higher carb diet in order to regain my strength on the bike. But the last 3 weeks have been a real eye opener. Even at the ripe old age of 42 I've learnt so many new things concerning food and how it dictates how you feel and look. Phew!

I've also played with carbs recently- lowered them loads, none during the day, only in the evening now- dietary fat up lots, added more protein too- as with you, body fat falls off, with no obvious loss in strength; recovery feels great too. Belt size is down too. Looking to get down to 10/12% BF (must be about 14/15 just now)

When you talk about Dietary fat ups',what kinds of food is that?

[mcelliott]

didelydoo said:

I've also played with carbs recently- lowered them loads, none during the day, only in the evening now- dietary fat up lots, added more protein too- as with you, body fat falls off, with no obvious loss in strength; recovery feels great too. Belt size is down too. Looking to get down to 10/12% BF (must be about 14/15 just now)

Yep sounds very similar to my experience - purely as a tool for weight loss it's a win-win situation. The first few days were hard going but I've really got into enjoying the food as well. Bacon and eggs for breakfast, full cream with everything, steaks fried in butter! All the cravings for sweet stuff and alcohol gone. The only treat I allow myself is the occasional chunk of black chocolate and half a glass of wine at the weekend.

Re Halb's comment - work's Xmas meal next Friday - roast potatoes and yorkshire puds. Can't wait

[mcelliott]

chris watton said:

When you talk about Dietary fat ups',what kinds of food is that?

I'll give you a rough guide of a typical meal plan:

Breakfast - 2 or 3 rashers of bacon, fried eggs or omelet, black coffee

Mid-morning - tub of tuna with loads of mayo, celery or cucumber or green pepper with soft cheese (philly) or cheddar cheese

Lunch - smoked salmon with soft cheese with a coffee - I will put full (double) cream with this but no sugar.

Afternoon snack - bowl of full cream with a handful of blueberries or maybe some home made 'fat bombs' and a scoop of coconut oil

Tea - typically two large pieces of steak fried in ghee or olive oil with fried mushrooms, bacon and any green leafy veg with a black coffee or water (loads of water!)

Any snacks throughout the day will probably include a handful of nuts/hard cheese, cold cooked bacon or beef burgers, hard boiled eggs, cooked chicken with mayo, oh and did I mention lots and lots of full cream also copious amounts of MCT oil.

[didelydoo]

chris watton said:

When you talk about Dietary fat ups',what kinds of food is that?

Lots of Eggs, some oils, nuts etc.

[didelydoo]

mcelliott said:

Yep sounds very similar to my experience - purely as a tool for weight loss it's a win-win situation. The first few days were hard going but I've really got into enjoying the food as well. Bacon and eggs for breakfast, full cream with everything, steaks fried in butter! All the cravings for sweet stuff and alcohol gone. The only treat I allow myself is the occasional chunk of black chocolate and half a glass of wine at the weekend.

Re Halb's comment - work's Xmas meal next Friday - roast potatoes and yorkshire puds. Can't wait

Snap- booze/sweet cravings particularly have all but disappeared, wine at the weekend if the wife's having, but not fussed really.

[chris watton]

Cheers, I am quite new to proper diets.

I have been having 2 protein shakes per day, fish for lunch and salad (spinach, hard boiled eggs, tomatoes, cucumber, seafood etc.) for tea, and training 4 times per week.

I say 4 times, it's now 5 times, as I have split my legs, chest and back routine into two for Wednesday and Thursday (usually did legs back and chest Monday and Thursday, and arms and shoulders Tuesday and Friday). So tonight, I did 5 sets of squats, 5 sets of leg raised and 5 sets of leg curls, leaving tomorrow with Bench press, dumbbell fly's, bent over rows and lat pull downs - seems to work better for me.

I have intensified the training and am thinking of adding more to my diet, but want to still drop a few more kilos (5'7" and now about 78 kilos, around 12 and a half stone - I was 16 stone at the start of the year, and started training in May)

Still learning a lot, especially regarding foods and diet..

[Art0ir]

chris watton said:

Cheers, I am quite new to proper diets.

I have been having 2 protein shakes per day, fish for lunch and salad (spinach, hard boiled eggs, tomatoes, cucumber, seafood etc.) for tea, and training 4 times per week.

I say 4 times, it's now 5 times, as I have split my legs, chest and back routine into two for Wednesday and Thursday (usually did legs back and chest Monday and Thursday, and arms and shoulders Tuesday and Friday). So tonight, I did 5 sets of squats, 5 sets of leg raised and 5 sets of leg curls, leaving tomorrow with Bench press, dumbbell fly's, bent over rows and lat pull downs - seems to work better for me.

I have intensified the training and am thinking of adding more to my diet, but want to still drop a few more kilos (5'7" and now about 78 kilos, around 12 and a half stone - I was 16 stone at the start of the year, and started training in May)

Still learning a lot, especially regarding foods and diet..

I'm trying to up my weight a little until March time. Same height, currently 76kg down from a peak of 82 or 83 I think a few months back.

Enjoying making progress in my lifts too much to worry about bodyfat for now (still just about have the abs) but will cut back in the spring diet wise (current diet consists of eating as much protein and healthyish carbs as possible...)

[chris watton]

Art0ir said:

I'm trying to up my weight a little until March time. Same height, currently 76kg down from a peak of 82 or 83 I think a few months back.

Enjoying making progress in my lifts too much to worry about bodyfat for now (still just about have the abs) but will cut back in the spring diet wise (current diet consists of eating as much protein and healthyish carbs as possible...)

I too enjoyed making progress with my lifts - but time and again, I went too far and managed to hurt something, deltoid, elbow, wrist, which always put me back to lighter weights for a while.

I think I have learned my lesson now - start light and gradually increase the weight by 5 kilos each set.

My aim was/is to try and get down to 12 stone, which I think would be the ideal weight for height and frame (you're probably the same), and then start working upwards again, but adding muscle weight instead of fat...

Oh yes, I do like cheeses, is this a 'good fat'?

[mu0n]

My diet has been crap - nowhere near enough protein intake to make any gains and struggling to find the motivation when in the gym as been training on my own quite a bit recently but I am trying hard.

Managed a 200kg deadlift today, raw, so at least I have some strength still. Did a lot of lat pull downs, seated rows, DB reverse flies standing and finished with some biceps.

[dai1983]

Cycled 10km into work
Ran 4.5 miles on the road as soon as got there with lads who had just got out of bed
Had some time to kill so did my second ever 5x5 workout before I showered, changed and had to work
Cycled home which is obviously another 10k

Weighed myself after the run and since I've started cycling to work 8 weeks ago I've lost 4kg or 8.8lb. I'm pretty happy with it and my mrs even commented on my legs! I've also started eating healthier with less carbs especially bread and try to have meat and veg at lunch. I still eat some st food especially as the mrs is horrendous at not eating all day then wanting craving dauphinoise potatoes, Chinese or chips for example. I also have a massive sweet tooth which I try and satisfy with fruit. I allow myself a treat of a snack bar couple of biscuits most evenings though.

I started the 5x5 weights program to help me loose more weight from my torso and as usual fats left my face and limbs first. I also think the weights will give me better physique instead of being skinny. Come Fridays and I'm doing heavier weights my legs are gonna be in the hurt locker!

[Art0ir]

chris watton said:

I too enjoyed making progress with my lifts - but time and again, I went too far and managed to hurt something, deltoid, elbow, wrist, which always put me back to lighter weights for a while.

I think I have learned my lesson now - start light and gradually increase the weight by 5 kilos each set.

My aim was/is to try and get down to 12 stone, which I think would be the ideal weight for height and frame (you're probably the same), and then start working upwards again, but adding muscle weight instead of fat...

Oh yes, I do like cheeses, is this a 'good fat'?

I've been strength training now for about 8 weeks and managed double bw deadlift and the squat isn't far behind, so hoping I might have some potential in the future. Bench is around BW at the minute. Even competing locally would be an awesome buzz I think.

[didelydoo]

this morning>
Usual 1 warm up set, 1 work set to failure (then rest pause or cheat reps) for the following:
Bench (wide)
Incline bench
Flys
Bench (wide)
BB curls
DB curls
Cable curls
Abs

Starting to lean out a fair bit.

Edited by didelydoo on Friday 28th November 09:42

[didelydoo]

Today, training with a proper, title holding Bodybuilder>

Leg extension: 3 work set, 1 last set with 3 drop sets.
Leg press: 4 sets pyramiding up, 1 x20 rep finisher
Squats: 4 sets pyramiding up, 1 x14 rep finisher (should have been 20)
DB ham curls: 4 sets
Machine ham curls: 3 sets, 1 last set with 3 drop sets

Jelly legs, very tough..... I've a bigger squat than the guy I was training with, but he destroyed me today!


Lots of reading/watching BB things recently- slow reps and time under tension seems to be secondary to force produced and poundage shifted with maximal muscle fibre recruitment. Controlled eccentric (though not too slow), fast concentric seems to be the way to do it.

[TheBALDpuma]

^ Similar to training for sport then, i.e. focusing on a fast powerful concentric phase of the lift. I also thought with BB it didn't matter as long as you were getting lots of muscle damage.

My training today.

Shoulder rehab work.

Deadlifts up to 180kg. Felt fine, so happy with my shoulder.

Bent over row for 10s up to 100kg. As above.

Pull overs for 10s up to 32kg. As Above.

Core work.

Fairly happy with shoulder progress. I'm going to plan a few weeks of BB stuff, then have a new PL plan to hopefully get me competing by spring/summer next year.

[mcelliott]

Tough session today on the bike, 133km, reasonably hilly but windy and cold. Done in a full state of ketosis. Oddly I didn't experience any real bad muscle ache but I couldn't make any monster efforts either. However I was pleased with the average speed. I think the last 4 weeks have taught me that low carbs is not the way to go for endurance athletes. I've tried and have come out with a decent amount of knowledge so that in itself is an accomplishment. Still losing fat at a rapid rate though, I'm looking different in the mirror every day - look bigger even though I've probably lost about 11lb in total. I really don't want to lose any more weight as my general strength is slipping and I'm not sure if carrying so little fat is actually healthy, so I will probably up the carbs in the next few days.

didelydoo said:

Jelly legs

Have you noticed a dip in your strength since embarking on your own low carb diet, and how much longer do you intend staying on it?

[didelydoo]

TheBALDpuma said:

^ Similar to training for sport then, i.e. focusing on a fast powerful concentric phase of the lift. I also thought with BB it didn't matter as long as you were getting lots of muscle damage.

More or less, yeah- as usual, lots of conflicting info on the net, so good to have a few BB's at the gym to listen to ( a few with international titles, 2 (possibly 3) with pro-cards too) Not far off what was already doing TBH- just less rest, more reps. The effort involved today was high, couldn't keep the pace and the strength dropped off quick. Training with him 3 times a week, so it'll be good to get a push.

[didelydoo]

mcelliott said:

Have you noticed a dip in your strength since embarking on your own low carb diet, and how much longer do you intend staying on it?

Not anything obvious, but I don't think low carb will be a long term thing, I'll use it to to achieve a low BF, then drop it until I want to cut again. I do think carbs are needed for optimum performance, particularly with higher volume stuff.

[smiffy180]

didelydoo said:

Not anything obvious, but I don't think low carb will be a long term thing, I'll use it to to achieve a low BF, then drop it until I want to cut again. I do think carbs are needed for optimum performance, particularly with higher volume stuff.

I'm the opposite, I do well on a low carb diet.
Well 200g a day max, eaten post workout mainly.

On a cut now though so can't really comment as to wether low or high carb is good for volume training as I'm feeling weaker
still finishing each session though.