showdownhero's IF LCHF Bulletproof Log

[showdownhero]

Can feel a cold coming on, gonna go back to maintenance cals for a few days and hopefully with plenty of vitamin c, zinc and echinacea I can fight it off before I actually get sick

 

[showdownhero]

Can feel a cold coming on, gonna go back to maintenance cals for a few days and hopefully with plenty of vitamin c, zinc and echinacea I can fight it off before I actually get sick

Woke up at 3:30am with a searing pain in my throat. Looks like my preventative measure were unsuccessful

Will persevere with the echinacea, zinc and vitamin c supplementation to try and kill this cold off quickly

 

[simo74]

forget that go straight for the pseudo and sweat that fker out

 

[showdownhero]

forget that go straight for the pseudo and sweat that fker out

hahaha, I've a bag full of psuedo actually

 

[simo74]

never doubted it for a second...hope you kick it in the arse soon

 

[Bazza20]

forget that go straight for the pseudo and sweat that fker out

Yeah. Pseudo, ibuprofen, panadol and some endone if you have them. Maybe some vodka if it's appropriate. Be feeling better in no time.

 

[simo74]

lol bazza knows the score

 

[Bazza20]

lol bazza knows the score

To be honest. Apart from pain killers and pseudos the best thing you can have is water and time. Vit C and echinacea have shown to do fuck all.

In saying that I haven't had a flu or cold in ages. Must be the carbs.

 

[showdownhero]

Yeah. Pseudo, ibuprofen, panadol and some endone if you have them. Maybe some vodka if it's appropriate. Be feeling better in no time.

what about morphine?

 

[Bazza20]

what about morphine?

Don't have any. Never had it myself.

Personally I found endone overrated as a painkiller.

 

[showdownhero]

Training:

20th February Lat Focus Pull Workout 84.2kg

Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Shrug 140kg 6,6,6
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Dumbbell Row 50kg each 6,6,6
Weighted Decline Sit Ups +15kg 6,6,6
EZ Bar Bicep Curl 42.5kg 6,4,4

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

Gammon Steak with 200g Steamed Broccoli
50g myprotein Impact Whey in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
622---20---27----79

Dinner

Naked Burrito with Cheddar and Guacamole
60g Dark Choc
30g Peanut Butter

C-----C-----F-----P
1752-39----144--79

Total

C-----C-----F-----P
2617-59----195--165

22g fibre 37 net carbs

As stated back to maintenance calories (well still just under) for a few days while I try and shake off this cold.

 

[showdownhero]

Training:
21/02 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Pork Cutlet with cucumber salad
2 Boiled Eggs
3 Fish Oil Caps

C-----C-----F-----P
592---5----42----53

Dinner

Grilled Peri Peri Chicken
Grilled Brocc0li
Fried Halloumi
Dark Choc and Peanut Butter
175g Cashew Nuts

C-----C-----F-----P
2500-67----185--141

Total

C-----C-----F-----P
3308----72----251----194

Huge dinner but because I'm feeling a bit under the weather I just ate to satiety which meant 2500 cals, still Keto with very high fat and relatively low carb.

 

[showdownhero]

Training:
22/02 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Roast Beef, yorkshire pudding and steamed green beans
3 Fish Oil Caps

C-----C-----F-----P
412---22---18----51

Dinner

Naked Burrito with Cheddar and Guacamole
Fried Halloumi

C-----C-----F-----P
2024--28---162--119

Total

C-----C-----F-----P
2652-50----204--170

24g fibre so 26g net carbs

 

[showdownhero]

Training:

23rd February Deloading Push Workout 85.0kg

Barbell Bench Press 60kg 10,10,8
Dumbbell Shoulder Press 20kg each 8,8,6
EZ Bar Skull Crushers 27.5kg 8,7,6
Dumbbell Pec Fly 10kg each 10,10,10
Dumbbell Lateral Raise 10kg each 8,8,8
Dumbbell Tricep Extension 20kg 8,7,6

Getting back into the gym with some deloading sessions. Had planned on doing them soon anyway and getting a bit crook seems like the perfect reason to ease my way back into it

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Chicken Breast with Napolitana Sauce and 2 Boiled Eggs
3 Fish Oil Caps
50g myprotein Impact Whey in Semi Skimmed Milk

C-----C-----F-----P
750--12----33----102


Dinner

Best Dinner EVER!!

Homecooked Crispy Vietnamese Pork Belly Salad with Pickled Carrot, Cucumber, Coriander and Chilli

C-----C-----F-----P
866----25----53----74

Total

C-----C-----F-----P
1832-37----110--176

8g fibre, 29g net carbs

 

[showdownhero]

Training:

24th February Deloading Legs Workout 85.0kg

Squats 60kg 8,7,7
Mixed Grip Deadlift 80kg 10,10,10
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 10kg 6,6,6

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Naked Burrito with Guacamole

C-----C-----F-----P
522---13----36----45

Dinner

Grilled Rib Eye Steak with Brocc0li and bacon salad
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
1060-21----68----95

Total

C-----C-----F-----P
1798-34----128----140

14g fibre, 20g net carbs

 

[showdownhero]

Training:

25th February Deloading Pull Workout 83.9kg

Lat Pulldown 60kg 10,10,10
Dumbbell Row 30kg each 10,10,10
Knee Raise 10,10,10
EZ Bar Bicep Curl 27.5kg 8,8,7
Barbell Shrug 60kg 10,10,10
Decline Sit Ups 10,10,10

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
252----0----30----0

Lunch

Rib Eye Steak with charred Brocc0li and Bacon Salad
3 Fish Oil Caps

C-----C-----F-----P
781--12----57----59

Dinner

Roast Pork Belly with pickled veg salad
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
1085-30----63---96

Total

C-----C-----F-----P
2118-42----150--155

10g fibre, 32g net carbs

 

[showdownhero]

Training:

26th February Tricep Dominant Push Workout 84.1kg

Narrow Grip Tricep Dips 24,8,8
Close Grip Barbell Bench Press 80kg 5,4,3
EZ Bar Skull Crushers 37.5kg 5,4,3
Dumbbell Kickbacks 10kg each 10,8,8
Dumbbell Tricep Extension 24kg 5,4,4
Cable Tricep Pushdown 35kg 5,5,5 + drop sets to infinity

Nutrition:

Pre-Workout

1 Scoop APS Mesomorph

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
234---0----27----0

Lunch

Monkey Nuts
Gourmet Burger Kitchen - The Mighty
A few chunky skin on fries

C-----C-----F-----P
1655-105---94---92

Dinner

Peri Peri Chicken with grilled Brocc0li

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

Total

C-----C-----F-----P
2313-120--136---152

17g fibre 103g net carbs

Carb refeed, bloody delicious burger

 

[showdownhero]

Training:

Today was meant to be a heavy squats session. Knees packed it in after 2 working sets, kinda annoying but I backed off and did some low intensity stuff instead.

Full write up incoming

27th February Squat Focus Heavy Weight/Low Rep Legs Workout 84.0kg

Squats 20kg 10 60kg 3 80kg 3 100kg 1,1,1 120kg 3,2 65kg 4
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 20kg 5,5,5
Leg Press 100kg 10,10,10

Rowing Machine 1.5km in 7:07 (5/10 resistance)

So as I said above everything was looking good during the warm up. Was even hoping to push out 4 reps at 120kg in my first working set but it wasn't to be. Then in-between my first and second set my knee started giving me some grief, I do body weight squats and lunges in between sets basically for this very purpose i.e. identifying niggles before the cause me serious harm. Decided to persevere with the second set at full weight but both knee felt "off" I can't think of a better word for it.

Decided I'd try a Wendler-esque "boring but big" workout of 5 x 10 sets at 50% of 1RM (that's the 65kg set) but only managed 4 reps before my knees once again threw in the towel.

At that point I decided discretion was the better part of valour and retreated to some very low weight reps and finished with some rowing machine cardio.

Will drop cardio this week and my light weight legs session will be more of a deloading session as opposed to pushing my 10RM as normal. Combined with some stretching and foam roller work at nights it should give everything a nice rest and recuperation.

Nutrition:

Pre-Workout

APS Mesomorph 1 Scoop

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
130----0----14----0

Lunch

Beef Bourguignon with Brocc0li and 2 boiled eggs
3 Fish Oil Caps

C-----C-----F-----P
514----13----32----54

Dinner

Pork Belly and Vietnamese Pickled Veg Salad
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
761----14----44----77

Total

C-----C-----F-----P
1492-30----90----149

9g of fibre 21g net carbs

 

[showdownhero]

Training:

28th February Rhomboid Focus Pull Workout 83.6kg

Mixed Grip Barbell Row 110kg 4,4,4
Underhand Grip Chin Ups 10,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,6,6
EZ Bar Bicep Curls 32.5kg 10,7,6
Weighted Decline Sit Up +15kg 8,6,6
Dumbbell Row 30kg each 10,10,10

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
79----0----9----0

Lunch

4 Rashes Back Bacon
3 Egg Omelette with cheddar
50g myprotein Impact Whey in Semi Skim Milk
3 Fish Oil Caps

C-----C-----F-----P
769---8----42----85

Dinner

Very Small Vietnamese Pork Belly Salad (leftovers)
Bolognese with Zucchini Pasta and Cheddar

C-----C-----F-----P
707--17----39----66

Total

C-----C-----F-----P
1555-25----90----151

4g fibre so 21g net carbs

 

[showdownhero]

Training:
01/03 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
79----0----9----0

Lunch

Roast Chicken and Roast Carrot
3 Fish Oil Caps

C-----C-----F-----P
531---14----28----56

Dinner

Bolognese with Zucchini Spaghetti and Cheddar
40g myprotein Impact Whey in Almon Milk
40g 85% Lindt Dark Chocolate

C-----C-----F-----P
954---20---56----89

Total

C-----C-----F-----P
1564-34----93----145

7g fibre so 27g net carbs