showdownhero's IF LCHF Bulletproof Log

[showdownhero]

Training:

30th March Disregard strength, acquire aesthetics Legs Workout 81.0kg

Squats 60kg 8,8,8,6,6
Barbell Front Squat 40kg 6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 40kg 4,4,4
Barbell Good Mornings 40kg 10,10,10

Nice workout. Front squats coming along nicely


Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.83km 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

Pulled Pork Naked Burrito
3 Fish Oil Caps

C-----C-----F-----P
546----9----37----47

Dinner

225g Sirloin Steak
Grilled Courgette
50g myprotein Impact Whey in Almond Milk
31g Peanuts

C-----C-----F-----P
889----8----50----100

Total

C-----C-----F-----P
1618-18----103----156

9g of fibre 9g net carbs

Last day of logging for a while, still eating mostly keto but need to take a break from writing this stuff up every day or I might become neurotic... well more so

 

[showdownhero]

Gonna get back to food logging

Training:
20/09 Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Naked Burrito with Guacamole
Protein Shake and Milk
3 Fish Oil Caps

C-----C-----F-----P
1317-37----83----109

Dinner

280g Peri Peri Chicken Breast
Side Salad
90g Cashews
1 Scotch Egg

C-----C-----F-----P
1283----49----81----93

Total

C-----C-----F-----P
2744-86----180----202

18g of fibre 68g net carbs

More calories and carbs than ideal on a rest day but I was hungry so I ate

 

[showdownhero]

Training:

21st September Push Workout 85.4kg

Barbell Overhead Press

20kg 6,2
40kg 2
55kg 3,2,3

30kg - 10,10,10,8,8 (boring but big)

Dumbbell Lateral Raise 16kg each 4,3,3
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 4,5,5

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

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

Lunch

Naked Burrito with Cheddar and Salad
50g WPC in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
1156-28----68---107

Dinner

225g Sirloin Steak
Massive Side Salad

C-----C-----F-----P
578--19----34----51

Total

C-----C-----F-----P
1905-47----118--165

7g of fibre 40g net carbs

Good day yesterday

 

[showdownhero]

Training:

22nd September Pull Workout 85.4kg

Wide Grip Pullups 12,8,6
Double Overhand Grip Barbell Row 50kg 10,10,10
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Underhand Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,5,4

Was a bit slow getting into it but finished strongly

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

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

Lunch

Chicken Salad

C-----C-----F-----P
405---1----21----55

Dinner

Massive Caprese Salad
50g WPC in Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
1012-22----60---94

Total

C-----C-----F-----P
1588-23----97---156

1g of fibre 22g net carbs

 

[showdownhero]

Gonna get back to food logging

Training:
16/10 Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

fasted til dinner

Dinner

150g mozzarella caprese salad
roast chicken breast stuffed with bacon and cheddar
50g cashew

C-----C-----F-----P
1655-54----97---138

Total

C-----C-----F-----P
1727----54----105----138

7g of fibre 47g net carbs

Training:

17th October Pull Workout 85.5kg

Wide Grip Pullups 12,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Neutral Grip Chinups 5,5,4

Back from holiday, looking to get back into a good routine.

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
108---0----12----0

Lunch

Grilled Chicken Breast and Broccoli
3 Fish Oil Caps

C-----C-----F-----P
432----8----17----60

Dinner

150g mozzarella in a caprese salad
roast chicken breast stuffed with bacon and cheddar

C-----C-----F-----P
1311----3----87----129

Total

C-----C-----F-----P
1878----11----116----196

4g of fibre 7g net carbs

Training:

18th October Push Workout

Barbell Bench Press 20kg 10 60kg 3 90kg 3,3,3
Barbell Overhead Press 40kg 8,6,6
Incline Barbell Bench Press 60kg 6,5,5
Dumbbell Pec Fly 16kg each 5,5,5
Dumbbell Bench Press 26kg each 5,5,5
Dumbbell Pullover 28kg 6,6,6

Great 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
144---0----16----0

Lunch

Roast Pork with Veg
2 boiled eggs

C-----C-----F-----P
567----27----30----51

Dinner

Sirloin Steak
225g Fried Halloumi
40g dark choc and 20g peanut butter
50g cashews

C-----C-----F-----P
1791----24----136----113

Total

C-----C-----F-----P
2529-51----182--171

13g of fibre 38g net carbs

 

[showdownhero]

Training:

19th October Legs Workout 84.6kg

Barbell Back Squats

20kg 10
60kg 3
90kg 3,3,3

Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Barbell Lunge 40kg 3,3,3
Double Overhand Grip Deadlift 110kg 3,3,3

Good session overall, kinda taking it easy with the amount of weight after 2 weeks off from my holiday. Had planned on doing much more volume on deads in those final 3 sets but my legs felt cooked so I just did the 3 sets of 3.

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

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

Lunch

Naked Burrito
30g WPC in semi skimmed milk
3 fish oil caps

C-----C-----F-----P
832----20----47----84


Dinner

Fried Halloumi
Chicken and goats cheese salad
2 glasses of red wine
50g cashews

C-----C-----F-----P
1586-24----105----88

Total

C-----C-----F-----P
2589-44----168----179

9g of fibre 35g net carbs

Training:

20th October Pull Workout 85. 7kg

Wide Grip Weighted Pullups +20kg 5,4,4
Mixed Grip Barbell Row 80kg 6,5,5
Mixed Grip Barbell Shrug 140kg 5,5,5
EZ Bar Bicep Curl 37.5kg 4,4,4
Seated Incline Dumbbell Hammer Curls 18kg each 5,5,3
EZ Bar Preacher Curls 27.5kg 5,3,3

It had been a long time since I'd put more sets into my biceps so I decided to tick that off the list this morning. Ideally I would have done more volume but I'm still working my strength levels back up, all good though.

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

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

Lunch

Grilled Chicken, egg and mayonnaise salad
30g WPC in semi skimmed milk
3 fish oil caps

C-----C-----F-----P
785----13----39----98

Dinner

100g cashews
fried halloumi salad

C-----C-----F-----P
1410-41----105----72

Total

C-----C-----F-----P
2366-54----160----177

12g of fibre 42g net carbs

Training:

21st October Push Workout 84.0kg

Barbell Overhead Press

20kg 10
40kg 1,1
60kg 2,2,2,1

30kg - 10,10,9,7,6 (boring but big)

Dumbbell Lateral Raise 16kg each 5,4,4
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 6,5,4

Nice one

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

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

Lunch

150g mozzarella in a caprese salad
50g wpc in whole milk
50g cashews
2.5 glasses of red wine

C-----C-----F-----P
1413-32----72----82

Dinner

200g Sirloin Steak and Bacon
bottle of red wine
5 vodka soda fresh lime

C-----C-----F-----P
1367----13----41----68

Went out drinking with some mates but kept calories down by staying away from beer

Total

C-----C-----F-----P
2951-45----129----157

3g of fibre 42g net carbs

Training:
22/10 Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch

Bolognese with cheddar and carrot spaghetti
50g wpc in whole milk

C-----C-----F-----P
1084-48----51----109

Dinner

200g sirloin steak
3 fish oil caps

C-----C-----F-----P
429----0----28----43

Total

C-----C-----F-----P
1657-48----95----152

9g of fibre 39g net carbs

 

[showdownhero]

Weight loss back on track after a little speed bump during my holidays

 

[Shrek]

You’re been trying to lose for ages, right?

 

[showdownhero]

You’re been trying to lose for ages, right?

I did that q1 challenge on here and lost nearly 10kg. Since then my motivation for diet and exercise went through a bit of a lull because I had some seriously stressful professional and personal stuff going on.

However I'm back on the up and up and I want to get some aesthetics back before I head home for xmas

 

[showdownhero]

Training:

23rd October Legs Workout 83.6kg

Mixed Grip Barbell Deadlift

120kg 1,3,3
140kg 1,1
180kg 1,1
160kg 1,1
100kg 6,6,6

Barbell Front Squat 50kg 3,3,3
Barbell Good Mornings 50kg 8,6,6
Barbell Squat 60kg 4,4,4
Barbell Lunge 20kg 6,6,6

Good workout overall, legs still lacking a bit of power after the big legs session on Thursday. Plus I'm not really back to full strength yet anyway. So could be better could've been worse

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

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

Lunch

Bolognese with Cheddar and Bro.c.c.oli
30g WPC in semi skimmed milk
3 fish oil caps

C-----C-----F-----P
989----47----48----99

Dinner

125g Mozzarella in a caprese salad
Cheddar Crisps with Vegemite
Keto Pancakes

C-----C-----F-----P
1139----13----93----56

Total

C-----C-----F-----P
2299----60----157----162

14g of fibre 46g net carbs

 

[showdownhero]

Training:

24th October Pull Workout 84.4kg

Wide Grip Pullups 14,6,6
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,6,6
Seated Incline Dumbbell Hammer Curls 16kg each 6 14kg each 6,5
EZ Bar Preacher Curls 17.5kg 12,9,8

Good 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
144---0----16----0

Lunch

Bolognese with Cheddar and Bro.c.c.oli
30g WPC in semi skimmed milk
3 fish oil caps

C-----C-----F-----P
845----41----41----84

Dinner

125g Mozzarella in a caprese salad
Cheddar Crisps with Vegemite
200g Sirloin Steak

C-----C-----F-----P
1019-5----77----74

Total

C-----C-----F-----P
2035-46----134----165

8g of fibre 38g net carbs

 

[showdownhero]

Training:

25th October Push Workout 84.5kg

Weighted Narrow Grip Tricep Dips +30kg 4,3,3
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 32.5kg 5,4,4
EZ Bar Tricep Extension 22.5kg 10,10,10

Dumbbell Pullovers 28kg 6,5,5
Super set with
Barbell Close Grip Bench Press 60kg 5,4,3

Was running short of time so did pullovers superset with close grip bench. Sure got the heart rate up.

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Breakfast

Bullet Proof Coffee

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

Lunch

Bolognese with Cheddar and Bro.c.c.oli
2 boiled eggs
3 fish oil caps

C-----C-----F-----P
750----32----43----60

Dinner

300g Peri Peri Chicken
50g WPC in semi skimmed milk


C-----C-----F-----P
759--25----22----118

Total

C-----C-----F-----P
1713-60----81----189

8g of fibre 52g net carbs

 

[showdownhero]

Training:

26th October Cardio Workout 84.1kg

436 calories burnt
29:33 duration

Heart rate average - 153
Heart rate max - 194

2km treadmill run in 9:44 (pace 4:52 p/km)
2km bike in 4:17 (7/30 resistance)
500m row in 2:05 (1/10 resistance)

My first hard cardio session in about 6 months. Really happy with my effort.

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

125g mozzarella in a caprese salad
225g pan fried halloumi
200g sirloin
small veg portion
50g myprotein Impact Whey in Semi Skim Milk
3 Fish Oil Caps

C-----C-----F-----P
1947-21----135----163

Total

C-----C-----F-----P
2091-21----151----163

3g of fibre so 18g net carbs

 

[showdownhero]

Training:

27th October Legs Workout 83.7kg

Barbell Back Squats

20kg 10
60kg 1
80kg 1
90kg 1
110kg 2,2,2
100kg 2,2

Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Double Overhand Grip Deadlift 100kg 10,10,10
Seated Calf Raise 60kg 10,10,10

Was a little worried last night that my glutes were too tight for a big legs session today (tight glutes give me unbearable pain in my knees). I gave them a pretty good stretch last night but during my warm up I still got stabbing pain in my right knee. Did some more stretching though and they came good did plenty of 20kg front and back Squats as warm up to make sure everything was sweet. All came together really well, I'm particularly happy with the 3 sets of deadlifts which were an awesome way to finish off the session.

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
144---0----16----0

Lunch

Naked Burrito
50g WPC in semi skimmed milk
3 fish oil caps

C-----C-----F-----P
1066-26----61----106

Dinner (on holiday from here)

Burger and fries
wine
whiskey night cap

C-----C-----F-----P
1633-136--50----56

Total

C-----C-----F-----P
2930-165--127--180

9g of fibre 156g net carbs

When I was on holiday I ate like a pig as would be expected

Didn't bother logging but I did train on Sunday morning, weighed in at 86.9kg this morning too +3.2kg weight gain

29th October Holiday Full Body Workout

Barbell Squats 185lbs 3 135lbs 5,5,5,5
Barbell Press 95lbs 5,4,4,4
Straight Bar Pullups 8,6,6,6
Barbell Bench Press 135lbs 6,6,6,6
EZ Bar Bicep Curl 55lbs 10,10,8,6
EZ Bar Tricep Extension 55lbs 10,10,10,8
Barbell Row 135lbs 6,6,6,6

 

[showdownhero]

Training:

30th October Arms and Abs Workout 86.9kg

EZ Bar Bicep Curl 37.5kg 6,5,4
Hanging Leg-Hip Raise (toes to hands) 6,4,4
Seated Incline Hammer Curls 16kg each 8,6,5
Weighted Decline Sit Up 10kg 10,10,10
EZ Bar Preacher Curl 17.5kg 14,12,10
Weighted Side Bends 25kg 8,8,8

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

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

Breakfast

Bullet Proof Coffee

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

Lunch

Naked Buritto
3 fish oil caps

C-----C-----F-----P
750--14----51----56

Dinner

50g cashews
Peri peri chicken brest and salad
5g creatine monohydrate

C-----C-----F-----P
785---33---33----87

Total

C-----C-----F-----P
1706-47----100----150

11g of fibre 36g net carbs

Back on creatine for a few weeks to get some strength gains

 

[showdownhero]

Training:

31st October Pull Workout 84.9kg

Wide Grip Weighted Pullups +30kg 3,2 +20kg 4
Mixed Grip Barbell Row 90kg 6,5,5
Mixed Grip Barbell Shrug 140kg 6,4,4
Neutral Grip Chinups 6,6,6
Dumbbell Row 50kg each 5,4,4
Lat Pulldown 59kg 8,6,6,6

Absolutely epic workout, not quite up to peak strength on pull ups but not far away.

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
144---0----16----0

Lunch (midday)

Naked Burrito
30g WPC in semi skimmed milk (I had this 4 hours after lunch to try and maximise MPS)
3 fish oil caps

C-----C-----F-----P
1030-32----61----89

Dinner (1900ish)

Peri Peri Chicken and Salad
50g cashew nuts
40g dark choc with 20g peanut butter

C-----C-----F-----P
1136-45----64----92

Total

C-----C-----F-----P
2397-80----141----199

15g of fibre 65g net carbs

 

[showdownhero]

Training:

1st November Push Workout 84.9kg

Barbell Bench Press

20kg 10
60kg 3
80kg 1
100kg 1,1
90kg 2,2,2

Barbell Overhead Press 40kg 6,6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 16kg each 8,5,5
Dumbbell Bench Press 26kg each 5,5,5
Dumbbell Pullover 28kg 8,6,6

Happy with that

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
144---0----16----0

Lunch (midday)

Naked Burrito
30g WPC in semi skimmed milk (I had this 4 hours after lunch to try and maximise MPS)
3 fish oil caps

C-----C-----F-----P
1019-30----61----88

Dinner (1900ish)

140g mozzarella caprese salad
200g sirloin steak
5g creatine

C-----C-----F-----P
926---4----70----69

Total

C-----C-----F-----P
2176-37----147--175

3g of fibre 34g net carbs

 

[showdownhero]

Training:

2nd November Legs Workout 84.9kg

Mixed Grip Barbell Deadlift

100kg 10
140kg 1
160kg 1
200kg 1
180kg 1,1,1
140kg 5,5

Barbell Squat 75kg 9,9,9 (Day 2 Linear Progression 9x3 @ 60% 1RM)
Barbell Front Squat 50kg 5,5,5
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 20kg 6,6,6

Monster session

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
144---0----16----0

Lunch (1200)

Grilled chicken breast salad with 2 boiled eggs
3 fish oil caps

50g WPC in semi skimmed milk (I had this at 1600 to try and maximise MPS)
50g cashews

C-----C-----F-----P
1163-32----64----114

Dinner (2200 late dinner because I was at the movies)

mozzarella and bacon salad
3 glasses of champagne at the movies
5g creatine

C-----C-----F-----P
1039-11----59----45

Total

C-----C-----F-----P
2433-46----139--177

4g of fibre 42g net carbs

 

[showdownhero]

Training:
03/11 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee

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

Lunch (1200)

Naked buritto
3 fish oil caps

40g WPC in semi skimmed milk (I had this at 1600 to try and maximise MPS)

C-----C-----F-----P
1065-33----62----96

Dinner (1900)

caprese salad
200g sirloin
5g creatine

C-----C-----F-----P
954---1----72----75

Total

C-----C-----F-----P
2163-34----150--171

3g of fibre 31g net carbs

 

[Shrek]

Where do you get these naked burritos from? Do you make them yourself?