The Final Push - Diet Evaluation.

[BennyC]

Gonna be getting into proper pre contest style cutting soon mate with such low cals

Oooo errr.

For the last week I'll do this. Not only to maximise fat loss but because I'm heading home halfway through the week and works out cheaper/means I won't be having to throw out so much food (or eating it all).

I'll probaly make calories upto 1800 on days when it's below with snacks as like we've said I don't want to go into starve mode.

 

[ben90]

Are you going to do any re feeds at all? Might be beneficial if you wanted it.

Could add some low sugar fruit in like strawberries.

Also could get some casein for before bed, I find it keeps you fuller for longer, could use it in the day as well as night.

 

[Freefaller]

Just pack on more muscle, it'll necessarily lower your body fate (providing your BF doesn't increase at the same time though! )

 

[BennyC]

Are you going to do any re feeds at all? Might be beneficial if you wanted it.

Could add some low sugar fruit in like strawberries.

Also could get some casein for before bed, I find it keeps you fuller for longer, could use it in the day as well as night.

http://www.phd-supplements.com/store/p/39/1/blend.html

That's what's in my pre bed shake so it's a good mix.

I've found spreading my lunch meal and eating 2/3rds and then the last 3rd 2 hours later works quite well. As I can eat a sufficient enough to keep hunger at bay and then top it off again a few hours later.

Currently having an apple as a snack and a tangerine. Tiny bit of humous and a few celery sticks.

I've been on my feet all day today. Up at 7. Walk to the workshops 15minutes fast pace, then milling & working wood (some vigorous hand sanding). Then some HIIT, Complexes & Circuits just now.

Feeling pritty worn out! Though the last 2 days I have trained 2-3 times a day as it was my Level 3 advanced resistance methods. So they were short but frequent sessions. Quite intense methods too. I think most of it is also a psychological battle, once I'm busy I'm fine.

Yeah I'll probaly do a biiiiig carb on on friday as I've not really had one. Just tossed in 100grams of couscous with dinner every now and then and then had some nutella in pitta's/strawberries covered in nutella as a treat

Just pack on more muscle, it'll necessarily lower your body fate (providing your BF doesn't increase at the same time though! )

That's the plan The next cut should be even easier. Whilst I've been cutting since January it's only been the last 4 weeks since I cleaned up my diet and went really low carb (for me). Dropping 2.5KG in the last 2 and a bit weeks. With a gradual comedown 90KG to 85.7KG from Jan to end of Feb.

Quite excited now I have some decent knowledge as to how my body responds to certain nutrition/methods/macro's.

Going to break the 83KG barrier tomorrow!

 

[PAz]

You should journal this

 

[BennyC]

You should journal this

And so I shall It begins:

20 Minutes HIIT on the rower. Peaking 1:28/500m, recovery 2:40/3:00/500m.
First 5 minutes 20:40, then 2 x 30:30 followed by 3 x 20:40 twice. Then I did 20:40 until the last 2 minutes where I wen't 20:10 x 4

2 Barbell Complexes @ 20KG x 10 reps. No specific order just changed it each time. Squats, SLDL, BB Curl, Hang Clean, Military Press, Barbell Press ups, B.O.R's.

Circuits:
30 seconds skipping, 30 seconds mountain climbers, 30 seconds high knees, 30 seconds alternate toe touches/Jumping Jacks x 4. 30 seconds rest inbetween. Last 2 sets 4th phase was JJ's.

Spent. Feeling quite tired as I've had a busy day. Think it's effecting my brain as I keep putting things back in the wrong place like milk in the cupboard and mixed veg in a draw Think I'm re-entering ketosis too as I'm farting lots and they really smell!

Push Split tomorrow. Will update my evening/morning weight tomorrow. I've logged the last 4 weeks AM/PM if people want to see them.

 

[PAz]

Good man, will follow with interest

 

[BennyC]

Good man, will follow with interest

I've got a journal over on ESN 'Bennys Big Three', though am loosing interest in it but is a good place to record your progress and look back on. Lots of usefull knowledge on that board.

 

[PAz]

Yeh ESN is a good board but I've hardly posted at all. Skim through it daily though as its a very good source of information as you say.

 

[BennyC]

Yeh ESN is a good board but I've hardly posted at all. Skim through it daily though as its a very good source of information as you say.

I feel somewhat 'small' in terms of knowledge on that board so I do like you and just skim and generally lurk in the shadows.

 

[Freefaller]

That's what I do too... yet have clocked up 1500 posts!

 

[BennyC]

PM weight: 85.1KG
AM weight: 82.7KG

Quite a lot of 1's and a 2

 

[BennyC]

Todays exercise:

Walk to workshops via town. @ 8:30. Spent till 2 in the workshops. Gym at 4.

I decided to crack open the tub of V-max under my bed as I felt the need for it today, something to get me through my workout seeing as I haven't properly carb re-fed for a while. Didn't get much of a pump seeing as I'm working a fullbody push/pull split but deffinatley helped me through. Think this might also be due to glycogen depletion. Or the fact it's sort of been open for quite some time, don't ask.

Tomorrow as I've got a group meeting I'll bang 200 grams of couscous in with lunch and then have 200grams of pasta for dinner.

Push Split:

10 minute X-trainer, manual, level 14.
Flat Bench
Back Squats
Seated Military Press
Incline DB Press
Leg extensions
High incline DB shoulder press
GCBP
Dips
Lying tricep extenions
Cable Push downs.

10 Minutes 2km run @ 2% incline. 5 minutes 11kph, 1 minute 12kph, 1minute 13kph, 2 minutes 30s 14kph, 30s 16kph.

Don't know why I went for a run, guess the x-trainer looked a bit boring!

All 3 x 10 or as much or stopping short if I fatigued. Tried partialing today so just the first half of the rep until the triceps begin to kick in, am also adopting a suicide grip as I seem to find it working the anterior delt more.

Contemplating popping up a snap I took this morning that I'm quite happy with

 

[tom_e]

could you post your full push pull split routine if you dont mind please mate? I'm looking at reshuffling my workouts after a few weeks away

 

[BennyC]

It's in the Gymratz thread somewhere. That's the push split. Basically just compounds in the order, chest, legs, shoulders, chest, legs, shoulders, tricep isolations. Legs being quad dominant exercises.

Pullsplit is something like:

Deadlifts/SLDL
Pullups
Raises
B.O.R's
Flyes
Facepulls (going to try so upright rows)
Shrugs
Pullups
Bicep Isolation.

Quite simple and nice and quick. Done with a days cardio inbetween.

 

[BennyC]

PM weight: 84.2KG
AM weight: 81.9KG

Expecting to be back into mid 82's tomorrow as I'm going to refeed around 2-300grams of carbs today.

Found it difficult to sleep last night as I was excited to see if I'd break into the 81's this morning!

 

[BennyC]

20 Minutes HIIT, 2 BB complexes, Circuits & some DB windmills today.

Went a bit carb crazy today, 200grams of couscous, 200grams of mixed veg, wholemeal bread, nutella and also a protein flapjack which I probaly didn't need to eat but fancied it!

Next carb re-load won't be that heavy. Probaly half that minus the nutella & bread and the flapjack!

 

[BennyC]

PM weight: 85.5KG
AM weight: 83.2KG

Not suprising after an indulgent reload!

Be back into the 82's tomorrow hopefully!

 

[BennyC]

Good session today. Pull split. Started using some pyramids.

Pyramided DL's from 150KG x 8 upto 180KG x 2
B.O.R's from 70KG x 10 upto 90KG x 5
Tri-Set of raises for Delts.
DB Curl *shudders* from 16KG x 10/10 upto 22.5KG x 4/4

All in all felt good and strong. I'm dead excited about bulking again!

Some sneaky preview shots. Nice and small so as not to give too much away Ab deffinition isn't usually this high some good lighting and looking fuller from my carb reload.

2 weeks and there'll be some fullsize shots in the same lighting/place as my x-mas photo's. I'll put them side by side for comparison.

 

[Freefaller]

Looking leeeeeean and mean dude! Good work!