showdownhero's IF LCHF Bulletproof Log

showdownhero · Mar 16, 2017

Training:

showdownhero said:
15th March Pull Workout 82.1kg

Straight Bar Pullups 15,7,6
Mixed Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 37.5kg 6,5,5
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Dumbbell Row 40kg each 8,6,6
Weighted Decline Sit Up 15kg 8,8,8

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
198----0----22----0

Lunch

Roast Beef with Yorkshire Pudding and Roast Carrot
40g Peanuts
30g myprotein Impact Whey in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
703---29----36----69

Dinner

Reverse Seared Sirloin Steak and Grilled Brocc0li
35g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
658---14----33----81

Total

C-----C-----F-----P
1591-43----91----158

12g of fibre 31g net carbs

Shrek · Mar 16, 2017

Fckn steak looks sensational. .

showdownhero · Mar 16, 2017

Shrek said:
Fckn steak looks sensational. .

Reverse Sear is the bomb

Cook steak in oven at 130 celsius (10 minutes per inch of steak thickness) so because my sirloins are only about 1 inch thick they were only in the oven for 10 minutes

Slap on hot pan/grill pan for 45 seconds each side and you're done. My steak was cooked to perfection, just shit the photo was out of focus

showdownhero · Mar 17, 2017

Training:

showdownhero said:
16th February Cardio Workout 82.5kg

458 calories burnt
35:22 duration

Heart rate average - 145
Heart rate max - 189

2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 4:20 (7/30 resistance)
1km row in 4:29 (5/10 resistance)
1km bike in 2:09 (7/30 resistance)

Nutrition:

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

Lunch

Bullet Proof Coffee

C-----C-----F-----P
238----0----26----0

Dinner

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

C-----C-----F-----P
1340----27----91----108

Total

C-----C-----F-----P
1578-27----117--108

16g of fibre so 11g net carbs

Protein on the low side but I find if I have too much protein in one sitting I get too much gluconeogenesis which I want to avoid

showdownhero · Mar 20, 2017

Training:

showdownhero said:
17th March Push Workout 82.5kg

Barbell Bench Press 20kg 10 60kg 3,3 100kg 3 95kg 3,3 60kg 8,8,8,8,8

Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)

Incline Barbell Bench Press 60kg 6,6,5
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 18kg each 5,4,3

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

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

Lunch

Grilled Chicken, Cucmber and Tomato Salad
3 Fish Oil Caps

C-----C-----F-----P
329----7----9----57

Dinner

Naked Burrito with Cheddar and Guacamole
40g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
1059----27----69----87

Total

C-----C-----F-----P
1499----34----87----152

17g of fibre 17g net carbs

showdownhero · Mar 20, 2017

Training:

showdownhero said:
18th March Disregard strength, acquire aesthetics Legs Workout 81.6kg

Squats 60kg 8,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 5,6,5
Barbell Good Mornings 30kg 10,10,10

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.88km in distance)

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

No Bullet Proof Coffee

2 x Scrambled Eggs
2 x Back Bacon
Tomato, Basil and Mozzarella Salad

C-----C-----F-----P
478----4----34----41

Lunch

Went to watch the football with a mate at a pub

40g Biltong
3 Pints of Lager

C-----C-----F-----P
823----55----3----27

Dinner

225g Sirloin Steak
Grilled Courgette
Left Over Thai Food
3 FIsh Oil Caps

C-----C-----F-----P
786---23----46----67

Total

C-----C-----F-----P
2119----82----83----143

4g of fibre 78g net carbs

Bit of a cheat day

showdownhero · Mar 20, 2017

Training:

showdownhero said:
19th March Pull Workout 81.1kg

Pullups 1,2,3,4,5,6,7,8,7,4 (Armstrong Pyramid Set)
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Mixed Grip Barbell Row 100kg 5,5,5
Weighted Decline Sit Up 20kg 8,8,8
EZ Bar Bicep Curl 32.5kg 8,7,7
Knee Raise 12,10,10

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.81km in distance)

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

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

Lunch

Naked Burrito with cheddar
Grilled Brocc0li and Bacon Salad
3 Fish Oil Caps

C-----C-----F-----P
966---22----59---90

Dinner

225g Sirloin Steak
Tomato, Basil and Mozzarella Salad

C-----C-----F-----P
615----4----42----58

Total

C-----C-----F-----P
1685-26----109--156

7g of fibre 19g net carbs

showdownhero · Mar 22, 2017

Training:

showdownhero said:
20th March Cardio Workout 81.6kg

335 calories burnt
28:46 duration

Heart rate average - 136
Heart rate max - 187

2km treadmill run in 9:01 (pace 4:30 p/km)
2km bike in 4:33 (7/30 resistance)
500m row in 2:23 (1/10 resistance)

Decrease in output compared to previous cardio sessions. I'll put that down to the last 2 days of HIIT post lifting and some very low calories in general for the last week. Happy with my continued progress overall.

Nutrition:

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

Lunch

Bullet Proof Coffee

C-----C-----F-----P
119----0----13----0

Dinner

Naked Burrito with Cheddar
225g Reverse Seared Sirloin Steak
Grilled Courgettes
3 Fish Oil Caps
40g Dark Choc
20g Peanut Butter

C-----C-----F-----P
1435-22----98----111

Total

C-----C-----F-----P
1554-22----111--111

11g of fibre so 11g net carbs

showdownhero · Mar 22, 2017

Training:

showdownhero said:
21st March Push Workout 81.7kg

Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)

Narrow Grip Tricep Dips 10,8,8
EZ Bar Skull Crushers 32.5kg 6,5,4
Dumbbell Pullover 26kg 6,6,6
EZ Bar Tricep Extension 25kg 8,7,6

Full body pump for carb refeed today

Barbell Squat 60kg 5,5,5
Pull Ups 6,6,6
Barbell Row 60kg 6,6,6
Hammer Curl 18kg each 6,3
Super set with
Dumbbell Bench 18kg each 6,8

Carb Refeed Day

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

4 Slices of White Bread Toasted with Strawberry Jam
125g Fruit Muesli in fat free Yogurt
80g Haribo Starmix
30g myprotein Impact Whey in Skim Milk
3 Fish Oil Caps

C-----C-----F-----P
1433-258---9----68

Lunch

Penne Pasta and Bolognese
125g Fruit Muesli in fat free Yogurt

C-----C-----F-----P
1544-229---24---86

Dinner

Crepes with Lemon and Sugar (ended up needing to use oil to cook these as my teflon pan coating is fked, it put my over my fat goal for the day but there was nothing I could do about it)
30g myprotein Impact Whey in Skim Milk
125g Fruit Muesli in fat free Yogurt

C-----C-----F-----P
1435-226---21---76

Total

C-----C-----F-----P
4412-713---54---230

43g of fibre 670g net carbs and 274g of sugar

showdownhero · Mar 23, 2017

Training:

showdownhero said:
22nd March Legs Workout 82.4kg

Barbell Squats

20kg 10
60kg 3
80kg 2,1
100kg 1,1
120kg 2,2
110kg 3,3

Mixed Grip Barbell Deadlift

100kg 1
140kg 1
160kg 3,3,3,3,3

Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 30kg 10,10,10

Decided to put my full glycogen stores to use and do my first heavy squats session in a while.

Moved well, deads moved great too. Nice workout and happy with only 700g of weight gain despite the 700g of carbs ingested yesterday.

Nutrition:

Pre-Workout

APS Mesomorph 1 Scoop

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

Intra-workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Lunch

Roast Gammon and Cauliflower
50g myprotein Impact Whey in Skim Milk
35g Peanuts

C-----C-----F-----P
822---24---40----90

Dinner

Received a last minute invite to a cocktail party. Food was out of this world and I drank a fair bit of wine too, kinda fucked my calories for the day it was worth it.

C-----C-----F-----P
1359-65----49----42

Total

C-----C-----F-----P
2417-92----105--151

8g of fibre 84g net carbs

showdownhero · Mar 24, 2017

Training:

showdownhero said:
23rd March Pull Workout 82.4kg

Wide Grip Weighted Pullups +20kg 6,5,5
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curl 37.5kg 6,5,5
Weighted Sit Ups +22kg 5,5,5
Dumbbell Row 50kg each 5,4,4

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

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

Lunch

Bolognese with Carrot Spaghetti and Cheddar
3 Fish Oil Caps

C-----C-----F-----P
750----22----44----64

Dinner

225g Sirloin Steak with Grilled Courgette
35g myprotein Impact Whey in Skim Milk

C-----C-----F-----P
661---11---32----80

Total

C-----C-----F-----P
1522-33----85----152

9g of fibre 24g net carbs

showdownhero · Mar 26, 2017

Training:

showdownhero said:
24th March Push Workout 82.4kg

Barbell Overhead Press

60kg - 2,1,1
55kg - 3,3,2

Dumbbell Lateral Raise 18kg each 4,4,4
EZ Bar Front Raise 27.5kg 6,5,4
Straight Arm Dumbbell Lateral Raise 10kg each 6,6,6
Barbell Upright Row 20kg 14,12,12

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.85km in distance)

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

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

Lunch

Bolognese with Carrot Spaghetti and Cheddar
3 Fish Oil Caps

C-----C-----F-----P
750----22----44----64

Dinner

Meatza with Chorizo and Cheddar
175g Grilled Brocc0li
50g myprotein Impact Whey in Skim Milk

Went out to a mates birthday, had a few drinks

4x Vodka Soda
2 Wines

C-----C-----F-----P
1259-26----34----88

Total

C-----C-----F-----P
2120-48----87---160

12g of fibre 36g net carbs

Shrek · Mar 26, 2017

8gm B.A???

I thought about 3gm was the recommended dose?

showdownhero · Mar 26, 2017

Shrek said:
8gm B.A???

I thought about 3gm was the recommended dose?

the more the merrier ?

Shrek · Mar 26, 2017

Got studies to support that?

Just kidding.

showdownhero · Mar 28, 2017

Training:

showdownhero said:
25th March Disregard strength, acquire aesthetics Legs Workout 81.5kg

Squats 60kg 8,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 30kg 10,10,10
Calf Raise 60kg 8,8,8

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.91km in distance)

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

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

Snack

40g Biltong

C-----C-----F-----P
118---1----3----21

Lunch

Massive 3 course feast at a fancy restaurant
Few glasses of wine

C-----C-----F-----P
1743-101---66---70

Dinner

Meatza with Chorizo and Cheddar
175g Grilled Brocc0li

C-----C-----F-----P
548----16----32----51

Total

C-----C-----F-----P
2520-118---110--150

18g of fibre 110g net carbs

showdownhero · Mar 28, 2017

Training:

showdownhero said:
26th March Pull Workout 81.5kg

Pullups 1,2,3,4,5,6,7,8,7,5 (Armstrong Pyramid Set)
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Mixed Grip Barbell Row 100kg 5,5,5
Weighted Decline Sit Up 22kg 5,5,5
EZ Bar Bicep Curl 32.5kg 8,7,6
Seated Incline Hammer Curls 18kg each 6,5,5
Knee Raise 12,10,10

Nice workout

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

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

Lunch

250g Peri Peri Chicken Breast
200g Grilled Eggplant
45g Peanuts
20g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
713---17----33----85

Dinner

2 Pints of Beer
Half Roast Chicken and Roast Vegetables
2 Yorkshire Puddings

C-----C-----F-----P
1625-91----60----106

Total

C-----C-----F-----P
2449-108---102----199

15g of fibre 93g net carbs

2 days in a row with a lot of carbs not ideal

showdownhero · Mar 28, 2017

Training:

showdownhero said:
27th March Cardio Workout 82.1kg

405 calories burnt
25:28 duration

Heart rate average - 160
Heart rate max - 186

5km run in 25:28 (pace 5:04 p/km)

Absolutely blistering run. Quickest I've ever run in my life. My final 3km of this run were all done on sub 5 minute kilometres which I've never done before in my life. I only went for a run because I've my wrecked finger but didn't really know what to expect as this is my first outside run since September. Was just hoping to be able to manage a leisurely 4km.

However I just kept running faster and faster and wasn't getting out of breath.

I ran my 4th kilometre in 4:39 which is insanely fast by my standards, it's not like i was running on a flat course either. There's a 10 metre increase in altitude around this park according to google maps. I'm totally gobsmacked I was able to run this quick.

Wrecked finger for reference.

Nutrition:

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

Lunch

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Dinner

Meatza with chorizo, streaky bacon and cheddar
100g mixed veg
35g myprotein Impact Whey in Skim Milk
3 Fish Oil Caps

C-----C-----F-----P
1026-12----64----99

Total

C-----C-----F-----P
1170-12----80----99

5g of fibre so 7g net carbs

Very low calorie day to make up for the weekend

showdownhero · Mar 30, 2017

Training:

showdownhero said:
28th March Push Workout 81.0kg

Barbell Bench Press 20kg 10 60kg 3 80kg 6,5,5

Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)

Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 16kg each 8,7,6

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.88km in distance)

81.0kg nearly at the magical 80kg mark

Nutrition:

Pre-Workout

8g Beta Alanine

C----C----F----P
32----0----0----8

Breakfast

Bullet Proof Coffee

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

Lunch

Bolognese with Courgette Spaghetti and Cheddar
3 Fish Oil Caps

C-----C-----F-----P
911---16----52----92

Dinner

Grilled Eggplant Lasagne

C-----C-----F-----P
546---18----30----51

Total

C-----C-----F-----P
1568-34----91----151

12g of fibre 22g net carbs

showdownhero · Mar 30, 2017

Training:
29/03 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Roast Pork with Gravy
Roast Carrot and Cabbage
3 Fish Oil Caps

C-----C-----F-----P
527---22----28----46

Dinner

350g Grilled Peri Peri Chicken Breast
200g Grilled Zucchini
25g myprotein Impact Whey in Almond Milk
30g Peanut Butter
30g 85% Dark Chocolate

C-----C-----F-----P
984----21----48----113

Total

C-----C-----F-----P
1590-43----85----159

14g fibre so 29g net carbs

showdownhero's IF LCHF Bulletproof Log

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