First 10lbs Gone and a Cheat Weekend

Well, the Keto thing appears to work well - lost 3lb in the first week, of which two or three days would have been outside of Ketosis; second week lost 7lb.

Being overly chuffed with myself, I decided that some tiger bread was in order.  And some ice cream.  And some Christmas sweets that I took home from work 'for the kids'.  And also some Asda Bubbly Bites.

This was over the course of a cheat weekend, so I reckon I probably ran at a very marginal calorie surplus - possibly two or three hundred over the period.

Still no alcohol :-)

Should hit Keto by Wednesday again and lose a pound or four by weigh-in on Saturday.

Today's menu:
5-egg omelette with 25g chicken
2 scoop serving of Pharma Whey HT+
200g Chicken
200g Chicken, 125g Asparagus, 1/4 Green Pepper
2 scoop serving of Pharma Whey HT+ with 10ml EVOO


Tomorrow's menu:

5-egg omelette with 10g Ham, 25g Cheese
2 scoop serving of Pharma Whey HT+
100g Chicken, 125g Tuna
200g home made meatballs, 125g Asparagus, <<1/4 Green Pepper>> or <<handful of spring onions>>
2 scoop serving of Pharma Whey HT+ with 10ml EVOO

Running at a fair calorie deficit at the moment (over 1,000), but will add another omelette meal to the end of the day when I head back to the gym in February (still need the all clear from Mr Lung Specialist Man)

Get to the Choppa

Last Beer for a While - Diet Changes Too

As it says on the tin.

Going teetotal for a few months, at least until I'm fully clear of the shenanigans going on inside me, so I'm currently having my last beer tonight.

Changing my diet a bit too and for once will be taking the plunge with a 'fad' diet: Cyclical Ketogenic Diet (CKD)

Have read about this a few times and like the look of it and also the obvious differences between that and the super-lethargy inducing Atkins horror show.

My goal is to lose 20lb in 20 weeks as an initial target, with additionals of 28lbs and 35lbs in same time; 35 being my holy grail.

Pam thinks I'm mad but is being her usual supportive self: you'll never manage that [35lbs] in 20 weeks.

She is, however, coming shopping with me tomorrow, which will get interesting.

Off to buy some Thermobol now :-)

To The Choppa, I Must Go

The Weight Choppa, Evidently.


Howdy anyone who ever opens my continuous stream of ramblings (aye right, first one since last April) and a very Happy New Year to all and sundry (except orcs, who can gtf).

Having been ill since the end of October, I've had to lay off the gym and have a further enforced layoff of another month under doctors orders.  Nothing serious any more though and no coughing up blood (thank fcuk for that), but have to make an app with a lung specialist next week if I'm not completely cleared.

Alas, the lack of gym time over what has to be worst time of the year for such skiving has led to an increase in weight to my pre-gym times, although it has to be remembered that a good deal of the weight is retained muscle.

I think I've probably put on about a stone and a half of blubber.

FFS, a stone and a half and no gym for a month and most definitely no cardio for around 6-8 weeks - can't even deplete my glycogen stores for an easy weight loss.

I've signed up to a 20 week fatty-tatty thing on CQN and have decided that by the end of that time, I'll be under 15 stone.

This takes us up to May-ish which is around the time MonsterSupplements do their annual before-after comp, so it ties in well with ensuring my 'before' isn't too flabby and should hopefully give me time to work into a routine again.

Gaspari Conditioning Guide by Neil Hill will be used this year as it was working wonders from June last year.

My only resolution this year: post more here - new year lifestyle change promises are shit and don't work, so do something easy at new year and change you life anytime.

Ruuun!! Get to the Choppa!

Day off today; FST-7, Massive Pump Tomorrow

Day off the gym today - went for a lunchtime walk down Smack Alley, or Albert Street as Dundee City Council prefer to call it.

Gym tomorrow with a chest and triceps session on the cards:

Triceps

• Close-grip bench press 3-4 x 8-12
• Raised bench dip 3 x 8-12
• Overhead cable extension 7 x 8-12
• Skull crushers 7 x 8-12

Chest

• Incline dumbbell press 3-4 x 8-12
• Incline dumbbell flye 3 x 8-12
• Flat Hammer dumbbell press 3 x 8-12
• Cable crossover 7 x 8-12

I guess much pain shall be had, especially the flat hammer press - not a great fan.

Chest and Back today

Still in pain from yesterday's leg workout.  Still went to gym for back and chest workout.

Narrow grip lat pulldowns, seated chest press, bench press, incline bench press, alternate rows and wrapped it up with some front barbell deltoid raises (should really be in Friday's workout) and .

Regarding Doms from yesterday, I reckon it's Maddy being up during the night and a lack of sleep.  Not feeling particularly stiff tonight on chest or back, but shoulders are sore.

Get to the whirlybird

Legs today

Another lunchtime visit to the gym today, which was preceded by an almost prophetic quip to a colleague that I was 'off to rupture my hamstrings'.

Started with my usual weighted squats/calf raises supersets on the Smith Machine and midway through my third set of squats the top of my right bicep femoris started feeling tight, then somewhat weak.  After a couple of minutes of dynamic stretches I performed another set with 45k on the machine to test it out and the tightness had mainly dissipated, but the weakness was still there.

Still had split squats, leg curls and more calf raises to do.  wtf?

I blame not walking around enough at work and that's going to be my excuse for the next few days for wandering around a lot (tight hams can lead, in the long term, to back trouble and I guess my work wouldn't want that).

Anyway, back to the choppa, erm, gym...

More stretches, a bit of walking about and the leg was feeling good, so it was right onto three sets of ten split squats (on each leg).  Man, these are painful, but good at working the legs - my left leg was wiped out on the last rep of the third set and I had to just plonk myself back onto the bench for a good couple of minutes before heading through to the other room for leg curls and leg presses.

New leg curl machine at the gym that you lie face down on and perform the reps in a rather prone position (at least it feels prone when Dorian is about ::shivers::) seems to work well and is more natural feeling than the old seated one.  3x10x28kg on this machine before having a blast on the leg press (not in my schedule for today, but always good for finally killing the legs off).

Leg pressing 225lb, 285lb then 315lb for 15 reps each set did indeed kill them off.

In pain, but in a good way, I decided that a few k on the bike should loosen the legs up and work some lactic acid out, so the session was finished off with 15-20minutes of Archer viewing whilst pedalling at level 6.

Back at work, I nearly fell going up the stairs, where I tend to take the first three steps at reception in a bound, I barely cleared the first step and was thankful for the banister (not to mention that nobody was there to witness my stumble) to grab onto.

Get to the choppa

Long Time, No Posts (and this one is short and pointed)

Been working on the plan I posted a couple of weeks back and have noticed some differences:  my squat weight has gone up to 80kg for full sets, my chest/bench press has gone up to 79kg and my own weight has dropped to just marginally over 16st (two and a half stone lost since July last year)

I have to say also that the PhD Pharma Whey is fantastic - great flavour, mixes well and is relatively cheap, which leads me to my next point...

5-egg omelette for brekky today and a day off the gym, which is good because, as everyone knows, rest and refuel are equally as important as the work you do in the gym.

A couple of guys from work have started going as well, so I'll maybe have a spotter for the bench.

'tis all good.

Run!  Get to the Choppa.