showdownhero's IF LCHF Bulletproof Log

Training:

1st December Legs Workout 82.0kg

Barbell Low Bar Back Squat 87.5kg 6,6,6,6 (Day 3 Linear Progression 6x4 @ 70% 1RM)
Barbell Front Squat 50kg 5,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 40kg 2,2,2 20kg 8
Calf Raise 80kg 6,6 90kg 4 40kg 30,20

Squats were a grind but I got there as prescribed, increase in running has taken it's toll I think.

Click to expand...

Nutrition:

Pre-Workout

2 scoops jack3d

C----C----F----P
54----3----0----10


Intra-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Homemade naked burrito with beef cheddar and guac
3 fish oil caps

C-----C-----F-----P
757----12----54----54

Snack

40g WPC in skim milk

C-----C-----F-----P
198----7----5----33

Dinner

Massive team xmas party dinner, booze and food was crazy

C-----C-----F-----P
1680----187----80----49

Total

C-----C-----F-----P
2788----209----147----153

Training:

2nd December Pull Workout

Wide Grip Weighted Pullups +40kg 2,2,2 (on a straight bar)
Mixed Grip Barbell Row 100kg 5,5,5
Mixed Grip Barbell Shrug 140kg 8,8,8
Double Underhand Grip Chinups 8,8,8
Dumbbell Row 50kg each 5,5,5
Lat Pulldown 59kg 8,8,8

Click to expand...

Nutrition:

Pre-Workout

2 scoops jack3d

C----C----F----P
54----3----0----10


Intra-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Jerk chicken breast with avocado salsa

C-----C-----F-----P
511----10----21----74

Dinner

More drinking and eating bad food oops

C-----C-----F-----P
1636----114----45----56

Total

C-----C-----F-----P
2327----127----77----147

Training:

03/12 Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Homemade naked burrito with beef cheddar and guac
3 fish oil caps
80g dark choc and 40g peanut butter

C-----C-----F-----P
1739----45----136----80

Snack

40g WPC in whole milk

C-----C-----F-----P
344----16----14----40

Dinner

1 meatball (leftovers)
Small piece of Fried Chicken (leftovers)
Omlette with goats cheese and bacon

C-----C-----F-----P
782----18----51----66

Total

C-----C-----F-----P
2937----79----209----186

Training:

4th December Arms and Abs Workout 83.1kg

Barbell Bicep Curl 45kg 4,3,3
Hanging Leg-Hip Raise (toes to hands) 10,8,6
Seated Incline Hammer Curls 20kg each 4,4,4
Weighted Decline Sit Up 24kg 5,4,3
EZ Bar Preacher Curl 22.5kg 10,10,10 17.5kg 10,10
Weighted Side Bends 20kg 10,10,10

Over indulged on the weekend. Back into the zone this week though

Click to expand...

Nutrition:

Pre-Workout

2 scoops jack3d

C----C----F----P
54----3----0----10

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito
3 fish oil caps

C-----C-----F-----P
840----13----60----59

Dinner

116g cashews
230g sirloin steak

C-----C-----F-----P
1180----28----85----72

Snack

50g WPC in water

C-----C-----F-----P
190----2----3----38

Total

C-----C-----F-----P
2336----46----156----179

Got a bit carried away with those cashews but I was starving

Training:

05/12 Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Grilled chicken breast coated in mayonnaise with 2 boiled eggs

C-----C-----F-----P
444----1----28----46

Snack

40g WPC in semi skimmed milk

C-----C-----F-----P
290----17----8----40

Dinner

300g Peri Peri chicken breast with coleslaw

we also went to another xmas aprt so had some low carb canapes and a few wines

C-----C-----F-----P
1655----50----79----114

Total

C-----C-----F-----P
2461----68----123----200

Training:

6th December Cardio Workout

325 calories burnt
22:27 duration

Heart rate average - 160
Heart rate max - 173

Distance - 4.20km
Pace - 5:21 min/km

Bit quicker than my last run but still felt like I was wearing lead shoes

Click to expand...

Nutrition:

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

Lunch

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0


Dinner

150g mozzarella in a caprese salad
300g peri peri chicken breast with coleslaw
3 Fish Oil Caps
5g creatine

C-----C-----F-----P
1029----18----60----102

Total

C-----C-----F-----P
1101----18----68----102

Training:

7th December Push Workout 82.1kg

Barbell Bench Press

20kg 20
60kg 3
80kg 1
100kg 2,2
105kg 1,1
90kg 3,3

Barbell Overhead Press 40kg 6,6,6,6 (Day 3 Linear Progression 6x4 @ 70% 1RM)
Incline Barbell Bench Press 60kg 6,6,6,5
Dumbbell Pec Fly 18kg each 8,6,5
Dumbbell Pullover 30kg 6,6,6
Dumbbell Bench Press 26kg each 8,6,4,4

Really awesome workout, I'm leaning out whilst staying strong

Click to expand...

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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
72----0----8----0

Lunch (11:00)

Homemade naked burrito with beef cheddar and guac
3 fish oil caps

C-----C-----F-----P
891----21----66----56

Snack (15:00) 4 hours later to maximise MPS

40g WPC in semi skimmed milk

C-----C-----F-----P
290----17----8----40

Dinner

300g peri peri chicken breast with bacon

C-----C-----F-----P
742----11----16----94

Total

C-----C-----F-----P
2082----52----98----208

Training:

showdownhero said:

8th December Cardio Workout 80.6kg

349 calories burnt
22:46 duration

Heart rate average - 161
Heart rate max - 185

Distance - 4.13km
Pace - 5:30 min/km

Click to expand...

Nutrition:

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

Lunch

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0


Dinner

150g mozzarella in a caprese salad
260g crispy skin salmon teryaki style
3 Fish Oil Caps
5g creatine

C-----C-----F-----P
1189-3----81----110

Total

C-----C-----F-----P
1261-3----89----110

Training:

showdownhero said:

9th December Legs Workout 81.1kg

Barbell Low Bar Back Squats

20kg 10
60kg 5
80kg 1,1
112.5kg 3,2,2,2,2 (meant to be Day 1 Linear Progression 3x5 @ 90% 1RM)

62.5kg 10,10,10,10,10 (boring but big @ 50% 1RM)

Barbell Good Mornings 60kg 6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6
Barbell Lunge 20kg 5,5,5
Calf Raise 80kg 8,8,8,8 40kg 30,20

Bit frustrated to finish below target on heavy squats, I'll put that down to calorie restriction I think.

Otherwise it was an amazing workout, particularly the boring but big squats. Haven't put that much volume into squats ever I don't think so I should be pretty sore tomorrow.

DMAA I purchased gets five stars, seemed to give me more and more energy as my workout progressed, absolutely outstanding

Click to expand...

Nutrition:

Pre-Workout

2 scoops jack3d (with 25mg DMAA)

C----C----F----P
54----3----0----10


Intra-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Titanium Tea

C-----C-----F-----P
72----0----8----0

Lunch (11:00)

Roast chicken breast stuffed with ricotta
3 fish oil caps
5g creatine

C-----C-----F-----P
546----10----24----73

Snack (15:00) 4 hours later to maximise MPS

40g WPC in whole milk

C-----C-----F-----P
344----16----14----40

Dinner

My parents bought my fiance and I dinner voucher at Aqua Shard, it was shit food but we stuffed ourselves silly

C-----C-----F-----P
1772----171----92----62

Total

C-----C-----F-----P
2815----200----138----192