The Syla5 Files

[Syla5]

Carb depleted work outs are deceptive. Start out great then drop off so fast!

Bench
Bar x20
CG Bar x20
WG Bar x20
40x10
60x10
80x5
97.5x3+2 - felt a tight stretch in my right pec so dropped the weight back to reduce risk of injury
90x5
90x5
90x4+1 <- extra set due to dropping the weight
DS 60x8

Pleased with the bench considering no carbs since sunday.

Skull Crushers SS with Overhead Extensions
35x10+15x10
35x10+15x10
35x8+15x10

Incline DB Bench
30x5 (lol hit the wall!) +24x5
24x9
24x8

Seated Row
59x10
66x10
66x10

Face Pulls
41x10
41x10

Paused Goblet squats
20x7
20x7

 

[Syla5]

Missing training yesterday due to a quite painful toe after having something dropped on it. Could barely put on socks and shoes

Weight update
12st 9.75lb.....-7.5lb in 5 days.

Hoping to get some hiit training in next week to really try and drop some far in the last 5 days of prep before jumping back on to back loading.

Still been hitting 2k cals per day this week with plenty of fats and proteins.

 

[Deception]

Whats your typical low carb day look like

 

[Syla5]

Coffee - 20g coconut oil 10g protein

Chicken salad 150g chicken 40g-60g oil

30-40g nuts

Chicken salad 150g chicken 40g-60g oil

Shake
30g protein, 5g leucine, 5-10g glutamine

300-400g chicken
100-200g cauliflower+broccoli
20-40g butter

2 eggs with 10-20g butter

Sometimes throw in an extra shake as well

 

[Delvis]

Fuarrr, no taters precious?

 

[Skillmister]

Fuarrr, no taters precious?

Whats your typical low carb day look like

 

[Delvis]

You really do look in to things too much

 

[Syla5]

Squats
Bar x10
60x10
80x5
100x5
120x5
120x5
120x5
120x5

RDL's
80x10
80x10
80x10

Sumo Deadlifts
80x5
80x5
80x5
80x5

Pull Throughs SS Laying Leg Raises
10+25
10+25

done.

Energy levels are starting to flag after the first main exercise, now on day 8 no carbs, not doing hiit is definietly dragging out the process of prep phase compared to the first time i did it.

 

[mrthingyx]

All the workout anybody needs...

 

[Syla5]

lol ninja post!

 

[mrthingyx]

I was just watching over your shoulder...

 

[Deception]

watching dem glutes

 

[Syla5]

9 days no carbs, today is day 10. Checking my weight in the morning and will plan the backloads accordingly.

Energy levels are down, strength feels fine but i just cant push out the volume.

Bench
CGbar x20
Bar x20
40x10
60x5
80x5
90x5
90x4+1
90x4+1
DS 60x5

Dips SS with Skullcrushers
BWx10 + 30x10
BWx10 + 30x10
BWx10 + 30x10

Inclined DB bench
28x7
28x7
28x8

Seated Rows
59x10
66x10
66x10
66x10

Face Pulls
41x10
41x10
41x10

Laying leg raises
10
15

Plank
30sec x1

 

[Deception]

I know that feeling all too well! Quick question, what are your macro and cal breakdowns for CBL days and non-CBL days?

 

[Syla5]

Backload days looked a little something like this:
(protein/carbs/fats/cals)
230/360/115/3500

Non Backload day
210/42/125/2170
(30g of the carbs on non backload day are in my post workout due to training mornings this is just how that works out)

I am going to dial back the backloads to around 300g carbs to see if i can push the strength still while dropping a little more fat.

 

[Deception]

I think I just gained a stone just looking at those Backload cals..

 

[Steedie]

360g of carbs on a backload?! That seems pretty low

 

[Syla5]

360g of carbs on a backload?! That seems pretty low

nope thats quite high for my size/weight/lean mass. Ice is only on about 400g and carries a lot more lean mass then me.

 

[Steedie]

Ah fair enough I just assumed backloads were all about crazy high numbers

 

[Syla5]

well 360g in less than 3 hours of the day is pretty crazy. If i lay it out for you my time line looks a little something like this on a backload.

17:15 Shake 50g dextrose 30g whey 15g other stuff
18:15 Dinner 150g (pre cooked weight) rice + meat 300g portion
19:00 75g cornflakes 50g dextrose 500ml milk
19:45 2-3 Crossiants + Banna
20:30 occasionally an extra snack toast with PB+Choc spread and a class or milk or some cookies
Pre Bed shake around 21:00

pretty heavy evening really