Joined: Sun Jun 21, 2009 1:27 am Posts: 2602 Location: Australia
Quote:
Decent session. This is the first time I've done a proper session while fasted on this diet I'm doing, only thing I had was a black coffee and BCAAs which is recommended in the book, but the thing is I've not drank coffee in my 33 years, I can't believe how high I felt.
I drank coffee for the first time in about 4 years when I moved last year, I was so wired it was unbelievable. Unfortunately I adapt to it fast, now I can have 3 in a row and barely feel it.
What are you doing diet wise?
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Joined: Sun Jun 21, 2009 1:27 am Posts: 2602 Location: Australia
fctilidie wrote:
I'm following Jason Ferruggias Renegade Diet. It's based on Intermittent Fasting. I'm doing it for fat loss as I got sick of having a belly that didn't match the way the rest of me looked. Although I muyst admit that it does confuse me a bit, the macros he's list just don't seen to add up calorie wise, or if they do it's a very high fat diet. So I've been tweaking it a bit to fit around me. I can list the details of it if you like, or send you a copy. I thought about doing lean gains, but to be fair there's not really enough detail on the website for me to be able to follow it. I'd like examples of what you should be eating.
I read up on the renegade diet, seems ok, similar to lean gains but a bit more carb backloading. I just don't like 'undereating' phases much myself cause I land up normal eating instead, but if you don't mind it I'm sure it would work.
If you are interested in LG, then these two calculators are a big help.
Macro calulator and planner here and calorie counter website here
If you need any help just let me know. I'm sure you'll lean out no problems, just have to be consistent with it, much like training. Once you get leaner it is much easier to just maintain it too.
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Joined: Sat Jul 14, 2007 2:15 am Posts: 2054 Location: Hull, England
Deadlift 1 x 5 @ 82.5kg 1 x 5 @ 102.5kg 1 x 3 @ 125.5kg ---------------- 1 x 5 @ 135kg 1 x 5 @ 155kg 1 x 8 @ 175kg
SSB Squat 1 x 5 @ 65kg 5 x 10 @ 95kg
Ab Wheel 5 x 15
Video from today:
Good session. Doing all deadlifts without straps again now I've reset my max, will take a bit of getting used to but it shouldn't take long to get it back to were it was. I forgot how hard boring but big squats gets towards the later sets, especially with the safety bar. Got everything done in just under an hour which was good. I'm going to feel it tomorrow though, my legs and stomach already feel battered. I wasn't going to post the video of the 155 set as I just did it to check how fast they were looking, and because I had no top on, but I realised I don't have any pics of me pre diet so might as well have this to compare to seen as I'm only 9 days into it.
Joined: Sat Jul 14, 2007 2:15 am Posts: 2054 Location: Hull, England
Bench Press (Paused) 1 x 5 @ 45kg 1 x 5 @ 55kg 1 x 3 @ 65kg --------------- 1 x 5 @ 70kg 1 x 5 @ 82.5kg 1 x 9 @ 92.5kg
Bench Press (Paused) 5 x 10 @ 65kg
DB Row 5 x 15ea @ 30kg
Band Face Pulls 3 x 20
Band Push Downs 3 x 20
Video from today:
Decent session. First time benching fasted, and since weight loss so pretty happy with 9. My legs and core have been wrecked since Tuesday so I wasn't looking forward to this, but it went fine and got through it in well under an hour. Went for a swim and sauna after it to try and help my body recover. I was 75kg this morning.
Joined: Sun Jun 21, 2009 1:27 am Posts: 2602 Location: Australia
So, I put your stats into the discombobulator, using a bodyfat of 16% (hard to tell in the vid, but would seem about right) and very active, then set the preference for weight loss number two which has you cut harder on off days but refeed a bit post workout (4 days a week). Results are;
Workout days Protein - 225g Carbs -500g Fat - 75g Cals ~ 3500
Off days Protein - 225g Carbs - 50g Fat - 75g Cals ~ 1800
Rough meal plan from there is easy as workout days will just add the carbs
50% meal (post workout on training days) 500g of lean meat What ever veggies you like Piece of fruit *Carbs - 1.5 cups of rice (dry)
30% meal 300g of lean meat Veggies *Carbs - 750g of potato or sweet potato
20% meal 250g of cottage cheese and a cup of berries Couple of boiled eggs *1/2 cup of oats
The last meal is a little easier if you use casein protein, but you can make do without it. On off days the meat doesn't have to be ultra lean, but I wouldn't go for really oily meat.
That is just an idea of how it would look for you, nothing is set in stone though, some guys like less protein and more carbs, or less carbs and more fat, but that is a decent starting point.
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