Road to recovery

I weighed in at ~68kg today. I'm constantly hungry though, haha although that's always been the case.



Sayla5 I see dextrose makes a nice chunk of your carbs, I forgot the post-training shake carbs can be included.
I'm getting hungrier daily just thinking of getting some doughnuts and goodies.
 
That's rather significant drop in weight for just a week Benny.

Let me know how you feel after the feeding, and then after the next day's training.
I shan't have my first CBL meal day until next Tuesday as the gym is closed the weekend and next Monday. Plus I still need to go shopping for carbohydrates.
 
Yeah, I've lost enough weight for it to be noticeable to people around me. Without a big drop in strength, in fact some things have been increasing still, although I'm still taking it a tad easy after having physio on Monday.

Although my visceral fat hasn't dropped too much and it seems most of my fat is around my ass and stomach. Why must I have such a big booty. :( :p
 
All those deadlift and squat days, followed by super high rep plate loaded leg press work. ;)

That's something I wish we had here in college a brilliant plate loaded leg press. I mentioned and suggested it several time in their Gym Member survey.
 
mrthingyx said:
Probably fell on deaf ears as everybody else was begging for a decent squat rack/cage and decent bars/plates. ;) :D
Click to expand...

We actually got those. :D

We kept nagging, we have an mini olympic platform and a huge power rack. 5 olympic bars, loads of new plates and 3 bench presses.

Only thing we're missing is a plate loaded leg press, instead we have one of those stacked plate ones with max amount of plates of 170lbs. I'm currently doing single leg work to get some more out of it.
 
3 scoops of whey? That's a monstrous amount, you must go through whey really quickly.

I'm wondering how my weight will respond as well when I finally start adding in such a large amount of carbs.
 
Going to have my first carb meal in 10 days! WHOOP!

CBL prep day 10

9:00 Am mix.
10g whey isolate
Coffee with 1tsp coconut oil for MCT,
Second coffee
Alpha men x2

12:30 lunch/breakfast
2 grilled chicken fillets 281g
Salad of;
Spinach, and two slices of cheddar cheese melted on the chicken
2tsp of olive oil over it

15:00 pre-training
20g whey isolate
Coffee with coconut oil 1tsp
5g creatine
3g beta-alanine

18:15 post-training
20g whey
3g leucine
5g creatine

19:00 dinner
Large meat lovers pizza
two fantas


23:00 OAKG
12g

22:40 Before bed
150g Cottage cheese
Alpha men x2
Click to expand...

Gym back
Crosstrainer 5 mins
Base resistance 10 incline 10

Pull ups
BW x10 4 sets
BW x8

Seated Bent over rear delt raises
7kg x10 5 sets

Dumbbell rows
25kg x20 4 sets
20kg x20

Tricep cable push downs
65kg x12 5 sets

Dumbbell Preacher curls
10kg x10 5 set per arm

Reverse single arm Tricep cable pushdowns
17.5kg x10
20kg x10
22.5kg x10
20kg x10
17.5kg x10

Close grip preacher barbell curls
20kg x10 3 sets
15kg x10 2 sets

Super set
Back extensions
+15kg x10 3 sets

Hanging knee raises+ posterior pelvic tilt
X10 3 sets
Click to expand...

My dinner is that pizza combo I ordered, I'm not sure if I should eat it all just yet or if I even can. Shall see when it arrives. :D
 
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Oh *burp*, ugh...

I am not able for that pizza and chips. I had 3 chips, and 3/4 of the pizza and I feel ill. Stomach seems to have shrunk an awful lot the past 10 days.

My housemate can have the left overs. Ugh.
 
I better start lifting and most likely eat more on CBL days.

19137ac6-c152-415d-aaaa-e9324301b64e_zps2e1a0b6a.jpg
 
CBL Off day Yesterday, and it wasn't hard at all, even after having carbohydrates again. I'll just need to pick up lighter, easier to eat carbs for my next CBL training day.

CBL Off day

9:00 Am mix.
10g whey isolate
Coffee with 1tsp coconut oil for MCT,
Second coffee
Alpha men x2

14:00 lunch/breakfast
Grilled chicken wings 251g(cooked)
Salad of;
Spinach, and broccoli
2tsp of olive oil

16:00 coffee

17:00 snack
20g whey isolate
3g leucine
30g nuts (almonds and walnuts)

20:00 dinner
Grilled diced beef 500g
Asparagus done in olive oil
Alpha men x2

22:00 OAKG
12g

23:50 Before bed
150g Cottage cheese
Click to expand...
 
Another off day over, it was rather easy. I got a little peckish around 17:00, which would usually be when I have my pre-training shake, but some coffe did the job.

I have to say Carte Noire Instinct does not taste nearly as nice as Nescafe Azera.
I'm contemplating if I should have some carbohydrates tonight, as the book mentioned that in the case of back to back off days it can be useful to carb up the night before a training day.

Also walnuts, just aren't as filling as Almonds, despite having more fat. It would be the lower protein content though.

Sunday
CBL Off day

9:00 Am mix.
10g whey isolate
Coffee with 1tsp coconut oil for MCT,
Second coffee
Alpha men x2

12:30 lunch/breakfast
Grilled chicken wings 268g(cooked)
150g cottage cheese

16:00 snack
20g whey isolate
3g leucine
30g nuts (walnuts)

17:30 coffee

20:00 dinner
Grilled chicken fillets 531g
Asparagus done in olive oil
Alpha men x2

22:00 OAKG
12g

23:15 Before bed
150g Cottage cheese
Click to expand...
 
Good information for me as well. :p

I finally finished that pizza and chips, it was still bloody hard.

CBL Off day

9:30 Am mix.
10g whey isolate
Coffee with 1tsp coconut oil for MCT,
Second coffee
Alpha men x2

13:00 lunch/breakfast
Grilled chicken fillets 300g
Spinach salad, and brocoli
2tsp olive oil on top
Cup of coffee

16:00 snack
20g whey isolate
3g leucine
30g nuts (walnuts)

19:30 dinner
Grilled turkey leg 236g
3 slices of pizza
2 packs of chips
Alpha men x2

22:20 OAKG
12g

23:05 Before bed
150g Cottage cheese
Click to expand...

I did buy some lighter easier to eat carbs today.
2 220g battenburg cakes
4 large butter croissants
2 packs of ring rugar doughnuts
1 apple pie.

I also got some dextrose powder, it has added vitamin c, but that doesn't really matter.
I shall do more shopping over the weekend, and pick up more goodies.

I'll also have to monitor my weight on the gym scales, I don't want to start putting on fat again and make this all for naught.
 
Yesterday was a good day, it means much much easier to finish all the food. I think I need to get Nutella or something to put on the doughnuts though.

CBL day

8:15 Am mix.
10g whey isolate
Coffee with 1tsp coconut oil for MCT,
Second coffee
Alpha men x2

12:30 lunch/breakfast
Grilled turkey 175g(cooked)
Tin mackerel 80g
Spinach salad,
2tsp olive oil on top
Cup of rooibos tea

15:00 snack
20g whey isolate
30g nuts (walnuts)

16:45 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
3g beta-alanine
5g creatine

Weigh in at gym
68kg

19:45 post-training
20g whey isolate
~200mg caffeine
3g leucine
5g creatine
47g dextrose

20:30 dinner
Grilled diced beef 480g
80g rice
Asparagus in olive oil
Quarter apple pie
Two doughnuts
Alpha men x2

22:30 OAKG
12g

23:05 Before bed
150g Cottage cheese
Click to expand...

Gym Chest
Crosstrainer 5 mins
Base resistance 11 incline 10

Incline dumbbell press
11.4kg x10
15kg x5
20kg 3
25kg x10 5 sets
20kg x10

Wide grip pull ups
BW x10

Chest cable flys
Handles from ground
22.5kg x10 5 sets

From top
22.5kg x10 5 sets

Deadbugs 1
X10 5 sets per side

Barbell bicep curls
Wide grip
25kg x10 5 sets

Super set
(Reverse barbell curls
20kg x10 5 sets

Dips Narrow grip)
+10kg X10 5 sets

Tricep cable pushdowns
55kg x10
60kg x10 3 sets
55kg x10

Stretches + foam rolling
Click to expand...

I'm feeling good this morning, just a little tired and that pie was extremely light and easy to eat.
 
Bloody hell Benny, that sounds painful.
I wouldn't be able for all that.

I have noticed I'm hungrier lately, especially after last night's carb up.

CBL Off day

9:30 Am mix.
10g whey isolate
Coffee with 1tsp coconut oil for MCT,
Second coffee
Alpha men x2

12:40 lunch/breakfast
Grilled chicken fillets 280g
Grilled diced beef 30g
Spinach salad, and brocoli
2tsp olive oil on top


16:00 snack
20g whey isolate
30g nuts (walnuts)

19:30 dinner
Grilled turkey leg 286g
grilled chicken wings 341g
Alpha men x2

22:00 OAKG
12g

22:50 Before bed
150g Cottage cheese
Click to expand...
 
BennyC said:
Whilst things like cookies, croissants etc all seem appealing they're too sickly for me. I think cornflakes & white rice might become a staple for the bulk of my carbs and will just have 30-50g carbs from something a little more exciting. Blerrghhh!
Click to expand...

I need to get cornflakes or another sugary cereal then, also get tesco apple pies. Super light and easy to eat.
 
Also go to Lild, they have an amazing fresh baking section, and then go to the frozen section and pic up their cream filled jam powder sugar dough nuts.

I'm going to try and up my carbs tomorrow, I'm just scraping at 200g I think. I'm going to try 250g, so more apple pie and doughnuts.
 
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