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Lifting log
Starting a diet log to keep myself accountable.
Male 28yo, 6'3", 95kg, BF 18%ish
Lift 3x per week
Grapple 5x per week
Work 9am-5.30pm
Play guitar in a metal band
Blue belt in BJJ
2013 Goals:
Squat 150kg, Bench 100kg, Deadlift 200kg
Take gold at blue/intermediate in a BJJ comp
Get abs
Going to be using Kiefer's carb backloading protocol. I bought CBL and Carb Nite and they make a lot of scientific sense. When I was 19 I ballooned up in weight, then dieted down using the Atkins diet, got to around 105kg by 21. Maintained then balooned again at 24(weight gain coincided with long term relationships), to a high of 105kg. Got single, started training. Diet wasn't on point but I got to 103kg again, body composition changed radically due to lifting and training. Went from skinny fat to less skinny, but still fat.
Historically, ketogenic/carb manipulating diets work for me. I recently dropped weight from 103kg to 92kg using clean eating and IF, including a spell of eating vegan due to a short term girlfriend. I found this worked well for losing weight but also saw my strength and energy levels drop. Put around 3kg back on over christmas but mainly water, body comp very similar to 92kg just fuller musculature.
Things I've learned about my body:
Been backloading for a couple months, doing the density bulking protocol where you backload every day. Didn't put a lot of weight or fat on, body recomp was slow. Decided to do CBL properly and do the strength accumulation template, this required a prep pahse.
Currently I'm in the middle of an ultra low carb prep phase of 9 days. Less than 30g of carbs per day. However you can shorten this time to around 4 days with exercise to deplete glycogen, I'm training this week but I'm playing it safe. I don't suffer carb withdrawal and if I eat fats I can make it through training. This week is light grappling training as I competed Sunday and am sore. However it is heavy weight week. Next plan to backload carbs on Tuesday 16th March.
Will post body comp photos and food porn. Water drunk throughout the day.
Monday 08/04/2013
Wake 7.30am
Snack 10am: 1 tbsp organic peanut butter
Lunch 12.15pm: 4 pork sausages, 4 slices Jarlsberg, zero carb Monster energy
Snack 3.30pm: 1 string cheese, 4 slices chorizo
Training 6.45pm-8.15pm: BJJ Nogi drilling, light rolling
PWO: 1 Digestive biscuit
Dinner 9.30pm: 5 slices bacon, 2 handfuls spinach, 1 bell pepper, 1 medium avocado, splash of balsamic vinegar & Worcester sauce, 3 haribo(dessert as no peanut butter)
Starting a diet log to keep myself accountable.
Male 28yo, 6'3", 95kg, BF 18%ish
Lift 3x per week
Grapple 5x per week
Work 9am-5.30pm
Play guitar in a metal band
Blue belt in BJJ
2013 Goals:
Squat 150kg, Bench 100kg, Deadlift 200kg
Take gold at blue/intermediate in a BJJ comp
Get abs
Going to be using Kiefer's carb backloading protocol. I bought CBL and Carb Nite and they make a lot of scientific sense. When I was 19 I ballooned up in weight, then dieted down using the Atkins diet, got to around 105kg by 21. Maintained then balooned again at 24(weight gain coincided with long term relationships), to a high of 105kg. Got single, started training. Diet wasn't on point but I got to 103kg again, body composition changed radically due to lifting and training. Went from skinny fat to less skinny, but still fat.
Historically, ketogenic/carb manipulating diets work for me. I recently dropped weight from 103kg to 92kg using clean eating and IF, including a spell of eating vegan due to a short term girlfriend. I found this worked well for losing weight but also saw my strength and energy levels drop. Put around 3kg back on over christmas but mainly water, body comp very similar to 92kg just fuller musculature.
Things I've learned about my body:
- Fasting is effective for me
- I'm caffeine sensitive
- Eating vegan showed me the benefit of eating more vegetables
- I'm not a picky eater, just no fish, tomatoes or broccoli
Been backloading for a couple months, doing the density bulking protocol where you backload every day. Didn't put a lot of weight or fat on, body recomp was slow. Decided to do CBL properly and do the strength accumulation template, this required a prep pahse.
Currently I'm in the middle of an ultra low carb prep phase of 9 days. Less than 30g of carbs per day. However you can shorten this time to around 4 days with exercise to deplete glycogen, I'm training this week but I'm playing it safe. I don't suffer carb withdrawal and if I eat fats I can make it through training. This week is light grappling training as I competed Sunday and am sore. However it is heavy weight week. Next plan to backload carbs on Tuesday 16th March.
Will post body comp photos and food porn. Water drunk throughout the day.
Monday 08/04/2013
Wake 7.30am
Snack 10am: 1 tbsp organic peanut butter
Lunch 12.15pm: 4 pork sausages, 4 slices Jarlsberg, zero carb Monster energy
Snack 3.30pm: 1 string cheese, 4 slices chorizo
Training 6.45pm-8.15pm: BJJ Nogi drilling, light rolling
PWO: 1 Digestive biscuit
Dinner 9.30pm: 5 slices bacon, 2 handfuls spinach, 1 bell pepper, 1 medium avocado, splash of balsamic vinegar & Worcester sauce, 3 haribo(dessert as no peanut butter)
