showdownhero's IF LCHF Bulletproof Log

[showdownhero]

Training:

8th February Rhomboid Focus Pull Workout 86.1kg

Dumbbell Row 60kg each 8,3,3
Wide Grip Pullups 10,7,6
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,8,8
Neutral Grip Chin Ups 8,6,5
EZ Bar Bicep Curls 32.5kg 8,6,5

Used some cargo straps to add 10kg to the dumbbell, my knots need to be a bit better but it worked ok

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Lunch

Roast Pork with Roast Carrot
3 Fish Oil Caps

C-----C-----F-----P
497---24----25----54

Dinner

125g Fried Halloumi
Bolognese with Courgette Spaghetti and Cheddar

C-----C-----F-----P
1365-21----102----91

Total

C-----C-----F-----P
2105-45----151----152

 

[showdownhero]

Training:

9th February Cardio Workout 85.7kg

437 calories burnt
30:55 duration

Heart rate average - 152
Heart rate max - 195

2km treadmill run in 9:20 (pace 4:40 p/km)

Followed up with 3km on a bike and 1km low intensity rowing

Fucking nice workout. New PB for 2km run, I'm down from 10:35 to 9:20 in just over a month another .4kg weight loss too

Nutrition:

Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

Lunch

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Dinner

250g Wagyu Rump
250g Blade Fillet
Grilled Asaparagus
Mixed Leaf Salad
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
1344-28----75----149

Total

C-----C-----F-----P
1560-28----99----149

 

[Fadi]

Training:


Nutrition:

Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

Lunch

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Dinner

250g Wagyu Rump
250g Blade Fillet
Grilled Asaparagus
Mixed Leaf Salad
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
1344-28----75----149

Total

C-----C-----F-----P
1560-28----99----149

Come on mate, what's wrong with you Huh! I mean why aren't you just like millions upon millions of people out there feeding the hungry ah? Is it all about you? How about them, don't they need to be fed also?

OK, enough suspense for now.

I'm very proud of your attention to details with your diet mate, I'm also proud of the fact that you're starving what millions of people are feeding on a daily basis, the hungry..., yes the hungry parasites living within each one of us. You Sir are keeping them well under control with that diet of yours that is devoid of white flour and sugary junk..., foods they love and strive on. Well done for feeding and nourishing the One that needs all the food and nourishment he can get, You!

 

[showdownhero]

Come on mate, what's wrong with you Huh! I mean why aren't you just like millions upon millions of people out there feeding the hungry ah? Is it all about you? How about them, don't they need to be fed also?

OK, enough suspense for now.

I'm very proud of your attention to details with your diet mate, I'm also proud of the fact that you're starving what millions of people are feeding on a daily basis, the hungry..., yes the hungry parasites living within each one of us. You Sir are keeping them well under control with that diet of yours that is devoid of white flour and sugary junk..., foods they love and strive on. Well done for feeding and nourishing the One that needs all the food and nourishment he can get, You!

Thanks fadi, always appreciate your thoughts and support

 

[showdownhero]

Training:

10th February Tricep Dominant Push Workout 86.4kg

Close Grip Barbell Bench Press 90kg 5,4,3
Narrow Grip Tricep Dips 12,10,9
Dumbbell Lateral Raise 18kg each 6,4,4
EZ Bar Skull Crushers 37.5kg 5,4,3
Dumbbell Kickbacks 10kg each 10,10,8
Cable Tricep Pushdown 73kg 5,5,5

Awesome workout

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Lunch

Grilled Chicken Breast and Cucumber Salad
2 Boiled Eggs

C-----C-----F-----P
459---3----24----57

Dinner

Meatza with Chorizo and Cheddar topped with smashed avocado
3 Fish Oil Caps

C-----C-----F-----P
1338----23----99----93

Total

C-----C-----F-----P
2040-26----147--157

14g of fibre means only 12g net carbs, fucking winning

 

[showdownhero]

Training:

11th February Light Weight/High Rep Legs Workout 85.6kg

Squats 80kg 10,8,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 6,6,6
Barbell Good Mornings 30kg 12,12,12
Barbell Lunge 20kg 10,8,8

Awesome workout, weight falling off too. Living the dream

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
228----0----26----0

Lunch

Watched the rugby had a beer and a couple of vodka's and picked at a share plate

Naked Burrito with Cheddar and Guacamole
1 Pint of Beer
2 Vodkas
bit of share plate

C-----C-----F-----P
1738-47----108--76

Dinner

250g Rump Steak with veg
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
652---6----29----94

Total

C-----C-----F-----P
2645-53----163--177

Bit of a "cheat day" but didn't go over board so that's a good result

 

[showdownhero]

Training:

12th February Lat Focus Pull Workout 86.1kg

Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Rows 110kg 4,4,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Double Underhand Grip Chin Ups 10,10,8
EZ Bar Bicep Curl 42.5kg 4,3,4
Dumbbell Row 50kg each 6,6,6
Hanging Leg-Hip Raise (toes to hands) 8,6,4

Pretty huge volumes in this workout, happy to have bitten the bullet and included ab workout as my weight is dropping.

Going to start cutting out some back accessories in order to include 2 ab exercises every pull workout but keep my sessions under an hour long

Nutrition:

Pre-Workout

USP Labs Jack3d 2 scoops

C-----C-----F-----P
60----3----0----11

Intra-workout

4g Beta Alanine
4g AAKG

C----C----F----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
228----0----26----0

Lunch

Naked Burrito, Cheddar and Guacamole
3 Fish Oil Caps

C-----C-----F-----P
1310-26----107--66

Dinner

250g rump steak and veg

C-----C-----F-----P
475---10----25----56

Total

C-----C-----F-----P
2169--49---158--144

21g of fibre, 28g net carbs

 

[showdownhero]

Training:

13th February Deltoid Dominant Push Workout 85.5kg

Standing Barbell Press 60kg 4,4,4 - did the first set strict and then the second 2 as a push press
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 5,4,4
Straight Arm Dumbbell Lateral Raises 10kg each 6,6,6

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Lunch

Beef Goulash and Roasted Leeks

C-----C-----F-----P
301---20----12----38

Dinner

Naked Burrito with Cheddar and Guacamole
60g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
1524-29----109--112

Total

C-----C-----F-----P
2068-49----145--157

 

[showdownhero]

Training:
14/02 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Lunch

Pork Meatball with mashed parsnips
2 Boiled Eggs

C-----C-----F-----P
669---42----31----58

Dinner

250g Rump Steak
Avocado Salad
50g sweet potato
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
879---25---48----95

Total

C-----C-----F-----P
1764-67----103--153

Carbs on the high side but 18g of fibre means only 49g net carbs

 

[showdownhero]

Training:

15th February Deadlift Focus Heavy Weight/Low Rep Legs Workout 86.0kg

Squats 20kg 10 60kg 10 80kg 4 100kg 4,4,4
Mixed Grip Deadlift 80kg 3 100kg 1 180kg 3,3,3
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5
Leg Press 150kg 6,6,6

Hit my equal PR on deadlifts but I'm low carb and in calorie deficit. Very very happy with that

Nutrition:

Pre-Workout

USP Labs Jack3d 2 scoops

C-----C-----F-----P
60----3----0----11

Intra-workout

4g Beta Alanine
4g AAKG

C----C----F----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216---0----24----0

Lunch

Meatza with cheddar and chorizo
350g broccoli
3 Fish Oil Caps

C-----C-----F-----P
863--34----57----59

Dinner

Eggs and Bacon
60g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
554---4----25----77

Total

C-----C-----F-----P
1720-41----106--154

12g of fibre 29g net carbs

 

[Shrek]

Original Jacked or watered down version?

 

[showdownhero]

Original Jacked or watered down version?

Watered down

 

[Shrek]

Surely in the UK where roids ate legal you can get full strength????

 

[showdownhero]

Surely in the UK where roids ate legal you can get full strength????

Just ordered some mesomorph packed with DMAA goodness

 

[Darkoz]

Don't procrastinate, go straight to the real stuff

 

[Shrek]

Just ordered some mesomorph packed with DMAA goodness

Good.

 

[showdownhero]

Training:

16th February Rhomboid Focus Pull Workout 85.5kg

Dumbbell Row 50kg each 15,8,8
Underhand Grip Chin Ups 10,7,6
Mixed Grip Barbell Shrug 100kg 10,10,8
Hanging Leg-Hip Raise (toes to hands) 8,6,4
EZ Bar Bicep Curls 32.5kg 8,6,5
Weighted Decline Sit Up +10kg 10,10,8

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Lunch

Naked Burrito
60g myprotein Impact Whey in 100ml Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
1086-19----68----100

Meatza and Cheddar
200g Carrot
58g Cashews

C-----C-----F-----P
1134-37----83----60

Total

C-----C-----F-----P
2463-56----175--167

Mini refeed because I felt like it. Weighed in at 85.0kg this morning so no dramas on weight loss

 

[showdownhero]

Training:

17th February Cardio Workout 85.0kg

452 calories burnt
33:48 duration

Heart rate average - 145
Heart rate max - 195

2km treadmill run in 8:57 (pace 4:28 p/km)
2km bike in 4:20 (7/30 resistance)
1km row in 4:27 (5/10 resistance)

Another running PB, 23 seconds quicker than last week

Nutrition:

Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

Lunch

Bullet Proof Coffee (much less butter than normal)

C-----C-----F-----P
130----0----14----0

Dinner

250g Rump
150g Peri Peri Grilled Chicken Breast
Mixed Leaf Salad with Avocado
175g Broccoli
250g Fried Halloumi
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
1721-30----99---189

Total

C-----C-----F-----P
1851-30----113--189

11g fibre 19g net carbs

Much more protein than keto acceptable for a single meal resulted in some gluconeogenesis, fuller glycogen stores and a 1.2kg weight gain

Nothing to worry about though, I will have depleted them in my workout this morning so I'd imagine I'll see a very large weight decrease tomorrow morning.

 

[showdownhero]

Training:

18th February Pec Focus Push Workout 86.2kg

Barbell Bench Press 20kg 10 60kg 3 80kg 1 90kg 1 105kg 2,2 100kg 3
Incline Barbell Bench Press 85kg 3,3,3
Decline Barbell Bench Press 100kg 3,3,3
Dumbbell Pec Fly 18kg each 8,6,5
Dumbbell Bench Press 30kg each 6,5,6
Dips 6,6,5

So woke up this morning a full 1.2kg heavier than yesterday obviously due to gluconeogenesis from 190g of protein in one sitting as my fast breaking meal last night was hoping to be able to convert my full glycogen into a crushing pec session.

Started off disappointed at only getting 2 reps on my first set of 105kg bench. Overdid the warm up a little (shouldn't have done that 90kg single) so was unable to push out 3 reps, a lesson for next time. However the rest of the session was amazing got a sick pump and had great energy all the way through my exercises.

Super excited at my strength and body transformation at the moment.

Post workout pump selfie

Nutrition:

Pre-Workout

USP Labs Jack3d 2 scoops

C-----C-----F-----P
60----3----0----11

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
270----0----31----0

Lunch

Naked Burrito with Cheddar and Guacamole
3 Fish Oil Caps
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
1471-28----107--102

Dinner

190g Sirloin Steak
Mixed Leaf Salad with Avocado

C-----C-----F-----P
530---21---35----46

Total

C-----C-----F-----P
2271-49----173--148

27g of fibre 22g net carbs

 

[showdownhero]

Training:

19th February Light Weight/High Rep Legs Workout 84.6kg

Squats 90kg 10,6,5
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Good Mornings 30kg 12,12,12

105% body weight squat for 10 reps. Happy with that

Weight back down with glycogen depleted too.

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
270----0----31----0

Lunch

190g Sirloin
175g Grilled Broccoli (best way to cook broccoli so delicious)
50g myprotein Impact Whey in Almond Milk
60g Lindt 85% Dark Chocolate
30g Chunky Peanut Butter
3 Fish Oil Caps

C-----C-----F-----P
1163-27----74----101

Dinner

Homemade Peri Peri Chicken Breast
175g Broccoli

C-----C-----F-----P
364--12----15----49

Total

C-----C-----F-----P
1824-39----120--157

12g fibre so 27g net carbs