Workouts 21st and 31st December

Works been crazy and had a death in the family so training's taken a back seat. I think it's best if I lay off the heavy weights for a while until life's a bit more settled.

21st December Light Weight/High Rep Pecs and Biceps Workout 82kg

Barbell Bench Press 80kg 8,8,6
Barbell Bicep Curl 35kg 8,6,5
Incline Barbell Bench Press 60kg 8,8,4
Hammer Dumbbell Curls 18kg each 8,7,4

31st December Light Weight/High Rep Back and Triceps Workout 83.4kgs

Wide Grip Pullups 12,8,6
Narrow Grip Tricep Dips 12,10,9
Mixed Grip Cable Row 75kg 10,6,6
Cable Tricep Pushdown 30kg 10,10,8

19th December Light Weight/High Rep Legs and Delts Workout

Been doing some super long hours at work so took a week off and now I'm easing my way back into it.

19th December Light Weight/High Rep Legs and Delts Workout 82.4kg


Barbell Squats 60kgs 10,10,8
Barbell Press 40kg 10,10,7
Barbell Deadlift 100kg 5,5,5
Dumbbell Lateral Raise 12kg each 8,6,5

10th December Light Weight/High Rep Back and Triceps Workout

10th December Light Weight/High Rep Back and Triceps Workout 80.9kgs

Wide Grip Pullups 12,12,8
Narrow Grip Tricep Dips 13,13,10
Mixed Grip Cable Row 75kg 10,10,8
Dumbbell One Arm Triceps Extension 12kg each 8,8,6
Barbell Shrug 80kg 10,10,10

8th December Heavy Weight/Low Rep Pecs and Biceps Workout

8th December Heavy Weight/Low Rep Pecs and Biceps Workout 82kg


Barbell Bench Press 100kg 4,3,3
Barbell Bicep Curl 50kg 3 45kg 4,4
Incline Barbell Bench Press 80kg 3 75kg 4,4
Seated Incline Hammer Dumbbell Curls 22kg each 6,3,3
Cable Cross Overs 42kg 6,3,3

7th December Light Weight/High Rep Legs and Delts Workout

Pre workout Bullet Proof Coffee today (normally have it post workout), worked well good session. About to try the paleo bun at Grilld

7th December Light Weight/High Rep Legs and Delts Workout 80.7kg

Barbell Squats 60kgs 10,10,8
Barbell Press 40kg 10,10,7
Barbell Deadlift 100kg 10,6,6
Dumbbell Lateral Raise 12kg each 8,6,5

6th December Heavy Weight/Low Rep Back and Triceps Workout

PBs on Pullups and Dips this morning

6th December Heavy Weight/Low Rep Back and Triceps Workout 82.1kgs

Weighted Wide Grip Pullups 30kg 6,4,4 *Personal Best
Weighted Narrow Grip Tricep Dips 30kg 8,6,5 *Personal Best
Dumbbell Row 50kg each 8,6,5
Cable Tricep Pushdown 45kg 5,4,3
Barbell Shrugs 100kg 10,8,6

Grip strength was a bit iffy on Shrugs but I'm not too worried about it.

Carb refeed day today too

4th December Light Weight/High Rep Pecs and Biceps Workout

Yesterday I did some HIIT swim sprints in the morning then completed a 24 hour fast until I feasted on 1500 calories of creamy scrambled eggs and bacon for dinner.

4th December Light Weight/High Rep Pecs and Biceps Workout 81.4kg

Barbell Bench Press 80kg 8,8,6
Barbell Bicep Curl 35kg 8,8,5
Incline Barbell Bench Press 60kg 8,8,7
Hammer Dumbbell Curls 18kg each 8,8,4
Cable Cross Overs 25kg 10,10,9

2nd December Heavy Weight/Low Rep Legs and Delts Workout

A later than usual workout last night (finsihed at 9:30pm) and a sub standard night's sleep may have conspired against me this morning. Felt a little bit average while squatting so I dialed back my Press and Deadlift a little, still a decent session.

2nd December Heavy Weight/Low Rep Legs and Delts Workout 83kg

Squats 120kg 4,3,2
Barbell Press 55kg 6,5,4
Mixed Grip Deadlift 140kg 5,3,3
Dumbbell Lateral Raise 16kg each 9,6,5

1st December Light Weight/High Rep Back and Triceps Workout

Decided to mix things up a little bit this evening. Tried to hit maximum hypertrophy rep range on all three sets of my exercises, considering my glycogen stores would be chockablock thanks to my wedding (my GFs brother's not my own) feasting and wanted to try and put it to use. Weighed in at 84.1kg too which is the heaviest I've been in a while, a couple of super low carb days should have me back in my ideal weight range though.

1st December Light Weight/High Rep Back and Triceps Workout 84.1kgs

Wide Grip Pullups 10,10,9
Narrow Grip Tricep Dips 12,12,11
Mixed Grip Cable Row 70kg 10,10,10
Cable Tricep Pushdown 30kg 10,10,10
Barbell Shrug 80kg 10,10,10

27th November Heavy Weight/Low Rep Pecs and Biceps Workout

Definitely felt my strength was curtailed by a massive Legs and Delts session yesterday. Validates my decision to have a 6 day split with weights sessions broken up between light and heavy days. Looking forward to getting back into my groove.

27th November Heavy Weight/Low Rep Pecs and Biceps Workout 81.3kg

Barbell Bench Press 100kg 2 95kg 4,3
Barbell Bicep Curl 45kg 4,3,3
Incline Barbell Bench Press 75kg 6,4,4
Hammer Dumbbell Curls 22kg each 6,4,4
Cable Cross Overs 30kg 12,8,5

26th November Heavy Weight/Low Rep Legs and Delts Workout

26th November Heavy Weight/Low Rep Legs and Delts Workout 80.9kg

Squats 120kg 3,2,3
Barbell Press 60kg 3 55kg 5,4
Mixed Grip Deadlift 150kg 3,3,3
Dumbbell Lateral Raise 16kg each 9,6,5

Can't believe after a week off and a wedding birthday combo over the weekend I didn't put on any weight.

20th November Heavy Weight/Low Rep Back and Triceps Workout

20th November Heavy Weight/Low Rep Back and Triceps Workout 81.8kgs

Weighted Wide Grip Pullups 30kg 5,3,3
Weighted Narrow Grip Tricep Dips 30kg 7,5,5
Dumbbell Row 50kg each 7,5,5
Cable Tricep Pushdown 45kg 5,4,3
Barbell Shrugs 100kg 8,8,6

19th November Workout and Macros

19th November Light Weight/High Rep Pecs and Biceps Workout 81.7kg

Barbell Bench Press 80kg 10,6,5

Barbell Bicep Curl 35kg 10,6,5

Incline Barbell Bench Press 60kg 10,6,5

Hammer Dumbbell Curls 18kg each 10,5,4

Cable Cross Overs 25kg 13,8,7

Macros 10/11-16/11

Quite a few more carbs than I would normally eat due to a massive binge on Sunday.

Weight has stayed steady despite a reduction in activity from my neck injury and increased carbconsumption/binges.

Workouts 16/11 and 17/11

Finally starting to feel like I'm getting over my neck injury but still took it easy on my Back and Triceps day.

16th November Light Weight/High Rep Back and Triceps Workout 81.7kgs

Wide Grip Pullups 15,5,5
Narrow Grip Tricep Dips 15,10,8
Mixed Grip Cable Row 75kg 10,8,6
Cable Tricep Pushdown 35kg 10,8,6
Barbell Shrug 80kg 10,10,10

Still felt good this morning so I decided to go heavy on my legs and shoulders workout, workout went perfectly. Not at pre-injury levels but still felt awesome to push out some big numbers 

17th November Heavy Weight/Low Rep Legs and Delts Workout 82.3kg

Squats 100kg 10,6,5
Barbell Press 55kg 6,4,4
Mixed Grip Deadlift 130kg 6,6,4
Dumbbell Lateral Raise 16kg each 8,6,5
Barbell Lunge 20kg 6,5,4

Also I think my posture during barbell shrugs may have contributed to my neck injury, had been sort of hunching over. Did some light weight 60kg barbell shrugs with an emphasis on pushing out my chest and it felt like a better movement. Will keep y'all posted.

15th November Pecs and Biceps Workout

15th November Pecs and Biceps Workout 82.3kg

Barbell Bench Press 60kg 10 80kg 8,6
Barbell Bicep Curl 30kg 10,8,7
Incline Barbell Bench Press 50kg 10,10,10
Hammer Dumbbell Curls 16kg 10,8,6
Cable Cross Overs 25kg 10,10,7

Low Carb Diet: Fat Or Fiction | ABC Catalyst

This episode of Catalyst aired on ABC on Thursday night. The LCHF train seems to be gathering momentum, time for all to get on board.

"This week in a special investigation, Catalyst explores the science behind the low carb diet. What are the health benefits and are there any risks? Is it suitable for everyone? Australian cricketer Shane Watson talks about how cutting carbs has helped him overcome his long-term struggle with weight. Recent research suggests it could improve the lives of people suffering from obesity and diabetes. Dr Maryanne Demasi asks international advocates, sports scientists and Australia’s leading nutritionists is it just another fad or is there more to cutting the carbs?"

13th November Legs and Delts Workout

First session back for a week so taking it very easy. Neck still not 100% right but some relatively low weight anaerobic exercise should do some good.

Considering I can't lift heavy I'm going to get back into some cardio, including some swimming tomorrow.

13th November Legs and Delts Workout 82.8kg

Barbell Squats 60kgs 10,9,8
Barbell Press 40kg 10,8,7
Barbell Deadlift 80kg 10,10,10
Dumbbell Lateral Raise 12kg each 8,6,6
Barbell Lunge 20kg 7,6,6

Neck injury

I've pulled something in my neck that flared up after shrugs yesterday. I thought I might be able to ride it out without seeing a physio with some voltaren gel and sleeping on a heat bag but today it seemed like it was getting worse so I made an appointment.

The diagnosis is actually better than I was expecting, just some strained muscles in my neck which he has freed up with some massage. Don't need another appointment unless it doesn't get better. I can also return to the gym immediately so long as I keep the weight low.

He also recommended I spend some time stretching out my pecs as they are tight and pulling my shoulders forward and effecting my posture. He also said I should take anti-inflammatory tablets over the voltaren gel as it's likely the gel isn't penetrating deeply enough.

My "MISC Pull Up Challenge" Entry

So it's fair to say my back strength is far and away my biggest asset. So when I saw bodybuilding.com's (in)famous misc sub forum was holding a pull up contest I knew I had to be involved. The basic premise is to hold on for as long as possible while the Moby track Flower is playing. What's more you have to complete pull up reps to the music, performing the down rep of the pull up on "bring sally up" then lifting yourself back up on "bring sally down".

I managed to finish 10th overall with 1 minute and 10 seconds but I'm planning on putting in another entry soon and bumping myself up to 8th. Just need someone to film me.

Here's the thread

MISC Pull Up Challenge!!! (MOD REPS + reps) Pull up beasts GTFIH

Here's my entry

MISC Pull Up Challenge!!! (MOD REPS + reps) Pull up beasts GTFIH

And here's my video

6th November Light Weight/High Rep Back and Triceps Workout

6th November Light Weight/High Rep Back and Triceps Workout 81.6kgs

Wide Grip Pullups 15,8,6
Narrow Grip Tricep Dips 20,10,10
Mixed Grip Cable Row 75kg 12,10,8
Dumbbell One Arm Triceps Extension 14kg each 6,5,4
Barbell Shrug 80kg 12,10,10

5th November Heavy Weight/Low Rep Pecs and Biceps Workout

Ate too much lunch and didn't get the rush from my pre workout but other than that it was a good session.

5th November Heavy Weight/Low Rep Pecs and Biceps Workout 83.4kg

Barbell Bench Press 100kg 4,3,3
Barbell Bicep Curl 50kg 2 45kg 4,4
Incline Barbell Bench Press 75kg 7,4,4
Hammer Dumbbell Curls 24kg each 4,1 22kg each 4,3 (might switch to incline curls as I'm struggling to keep my back stationary curling 24kg dbs)
Cable Cross Overs 42kg 6,3,3

4th November Light Weight/High Rep Legs and Delts Workout

4th November Light Weight/High Rep Legs and Delts Workout 81.3kg

Barbell Squats 80kgs 8,6,5
Barbell Press 50kg 8,4,4
Barbell Deadlift 100kg 10,6,5
Dumbbell Lateral Raise 12kg each 8,6,6

3rd November Heavy Weight/Low Rep Back and Triceps Workout

3rd November Heavy Weight/Low Rep Back and Triceps Workout 82kgs

Weighted Wide Grip Pullups 30kg 5,3,3
Weighted Narrow Grip Tricep Dips 30kg 7,5,5
Dumbbell Row 50kg each 8,6,5
Cable Tricep Pushdown 45kg 6,4,4
Barbell Shrugs 100kg 10,8,6

2nd November Light Weight/High Rep Pecs and Biceps Workout

2nd November Light Weight/High Rep Pecs and Biceps Workout 82.8kg

Dumbbell Bench Press 40kg each 6,5,4
Barbell Bicep Curl 40kg 8,4,4
Incline Barbell Bench Press 65kg 8,6,5
Hammer Dumbbell Curls 20kg each 9,6,5
Cable Cross Overs 35kg 8,4,3

1st November Heavy Weight/Low Rep Legs and Delts Workout

Dropping cardio out is paying huge dividends strength wise but I'm definitely less aesthetic despite weighing the exact same amount... strange

1st November Heavy Weight/Low Rep Legs and Delts Workout 81.7kg

Squats 120kg 3 110kg 5,4
Barbell Press 60kg 5,4,3
Mixed Grip Deadlift 150kg 3 140kg 3,3
Dumbbell Lateral Raise 18kg each 6,5,4
Barbell Lunge 20kg 7,6,5 (sometimes I get tight hip flexors after a heavy session, I find some lightweight barbell lunges stretch it out nicely)

The Fit Publican's Beginner Gym Guide

General Gym Tips
Before I get to the actual workout I wanted to give you a couple of tips that I think will be a big help.

You need to find yourself a gym that doesn't get too busy as trust me after a few weeks you will get seriously fed up with always waiting for equipment to be available.

You want to aim to never spend more than an hour in the gym as you will eventually find that your motivation will slide if subconsciously you know it's going to be a massive drain on your time and energy

You also need to get yourself into a routine that allows you to go to the gym a minimum of 3 days a week. Anything less and you will simply not be putting enough effort in to see results

Workout
So to start off with I think it's best to keep it simple with just a two day split program Then when you are feeling more comfortable and have more strength ramp it up to a 3 day split program which is what I do now but means you need to be at the gym a little bit more often and have the confidence to do Squats and Deadlifts which are a bit of a trick for young players.

Instead of doing a 'warm up' on a bike or treadmill which is what all personal trainers would prescribe on a workout routine (which actually curtails your lifting potential) you should be doing a warm up set of the exercise you are about to do. For me I do this at about 1/4 of the weight I'm about to lift but don't get too pedantic. This is only important on the first set for a particular muscle group, which I've noted on the program. Warm up sets also allow you to feel for any injuries or niggles which may impair your ability to execute the lift safely and effectively.

Back, tricep and core day (3 sets of all exercises)

Cable Seated Row (with warm up set)
Tricep Pushdown (with warm up set)
Dumbbell shoulder press (seated, as upright as possible) (with warm up set)
Lat Pulldown
Exercise Ball Crunch/any type of ab exercise you like

Leg, chest and bicep day (3 sets of all exercises)

Leg Press (with warm up set)
Bench Press (with warm up set)
Bicep Curl (with warm up set)
Leg Extension
Pec Fly (machine, dumbbell or cable cross over)

You should be aiming to achieve as many reps as possible on all the sets you do. Some trainers will tell you to do 3 sets of 10 reps, this doesn't really maximise your potential for strength gain. For example lets say you can achieve 10 reps on your first set but then only 8 on your second and 6 on your third this is perfect but like I said don't stick to any formula just try to push out as many reps as you can.

Ideally you need to find a weight for all these exercises where you can't do more than 10 reps on the first set (ie if you can Bench Press 50kg 12 times take it to 55kg). Having said that the amount of weight your are pushing to start with is almost irrelevant, you need to make sure you are doing the exercises with correct 'form'. Form basically relates to the way in which you perform the exercise, incorrect form can often mean that you will be able to lift heavier weight but also decreases the effectiveness of the exercise and increases the likelihood of injury. Using the exercise directory at http://exrx.net/Lists/Directory.html is an excellent resource as they have gifs which show you how to correctly perform the exercise. I would definitely recommend having a look at the all the exercises I give you on that website before you head to the gym as it will give you a good idea where to start.

It would be best if these workout sessions I've drawn up for you be done in a one day on one day off style to allow your body to recover but like I said you need to be getting to the gym a minimum of 3 days a week so if that means a couple of back to back sessions then so be it. Be conscious (but not paranoid) of over training though, if your body is in pain (even if it's just delayed onset muscle soreness or DOMS) it's probably best not to go to the gym as it won't be mentally or physically rewarding. A brisk walk would probably be a good substitute in these situations.

The sooner you can incorporate squats and deadlifts into your routine the better. They're universally regarded as the golden gods of the lifting/aesthetics world. Don't stress too much about it though as you'll see great gains with this routine alone if you've never lifted before. Confidence and enjoyment is key, regardless of what ANYONE tells you is "the most important thing" just do whatever you wanna do... so long as it's safe :)

Fat Loss
Considering the reason most people start going to the gym is body recomposition (more muscle and less fat) it's important to talk about fat loss too. Any gym newbie is going to achieve certain levels of body recomposition from initiating a resistance training program but that will only go so far. Diet is the most important factor when trying to achieve fat loss but to give tips on nutrition is quite difficult as it requires a far more intimate knowledge of a persons history, current lifestyle and goals. My current nutritional ethos surrounds intermittent fasting and low carb/high fat foods, but we'll get into that later.

Cardio
In terms of cardiovascular fitness, I believe cardio is great for many reasons (although some people hate it) but it doesn't burn weight off as effectively as resistance training, I find cardio a lot more rewarding out of the gym anyway. Depending on how far away your gym is riding a bike to and from the gym is a method of getting sufficient cardio into your workout (although potentially not ideal for strength gain). I think it's important to have a balance in your training protocol and for me being cardiovascularly fit is just as much fun as being strong but that really comes down to individual preference.

It's also worth mentioning High Intensity Interval Workouts (HIIT) are universally proven to be the #1 exercise to drop weight, resistance training (ie the plan I've written) are forms of HIIT but not in its purest form, Tabata training is the most intense type of HIIT and only lasts 4 minutes.

Workouts 29/10 and 30/10

The decision to cut out cardio and start taking creatine is paying solid dividends. Great chest and biceps workout, absolutely smashed it.

29th October Heavy Weight/Low Rep Pecs and Biceps Workout 82.3g

Barbell Bench Press 100kg 3,3,2
Barbell Bicep Curl 50kg 2 45kg 4,3
Incline Barbell Bench Press 75kg 5,4,3
Hammer Dumbbell Curls 22kg each 6,4,4
Cable Cross Overs 37.5kg 8,4,4

30th October Light Weight/High Rep Back and Triceps Workout 81.4kgs

Wide Grip Pullups 16,8,5
Narrow Grip Tricep Dips 19,10,9
Mixed Grip Cable Row 75kg 12,10,6
Dumbbell One Arm Triceps Extension 12kg each 11,7,6
Barbell Shrug 80kg 10,10,10

28th October Light Weight/High Rep Legs and Delts Workout

Went to the gym this morning for a light weight/high rep legs and delts session. Except this time without any sort of caffeine or preworkout. Was quite a bit more difficult, particularly squats. I actually think it's something I'll continue with though, part of the idea of my light weight sessions is to provide an element of rest particularly for my central nervous system which takes a pummelling from training that pushes you close to failure.

28th October Light Weight/High Rep Legs and Delts Workout 81.1kg

Barbell Squats 80kgs 8,6,5
Barbell Press 50kg 7,5,4
Barbell Deadlift 100kg 10,6,5
Dumbbell Lateral Raise 12kg each 8,6,5

Beginners Guide to Bullet Proof Coffee

It's so beautiful

For the uninitiated an original Bullet Proof Coffee contains

• 1 cup (8-12 oz.) of coffee using filtered water, just off the boil, with 2 1/2 heaping tablespoons freshly ground Bulletproof® Coffee Beans. (French Press is easiest.)
• Add in 1-2 tablespoons of Brain Octane™ to the hot coffee (It’s STRONG – start with 1 tsp. and work up over several days).
• Add 1-2 tablespoons grass-fed, unsalted butter or ghee
• Mix it all in a blender for 20-30 seconds until it is frothy like a foamy latte

and is available here

I guess the next question any potential Bullet Proof Coffee consumer should ask themselves is "why?" because to most the idea of consuming butter with coffee sounds utterly absurd. Regardless Bullet Proof Coffee has be shown to provide;

• A brain boost thanks to the caffeine but also the good cholesterol and fats in the grass fed butter and MCT oil. Your brain is made up of a lot of fat and cholesterol the consumption of a bullet proof coffee on an empty stomach allows rapid absorption of these fats combining with the caffeine and fuelling brain function
• A boost to fat burning thanks to the butyric acid in the grass fed butter and the fat consumption boosts the bodies release of ghrelin which plays a key role in the burning of fat stores. Not to mention the caffeine which has great thermogenic effects
• Blunts the insulin response immediately and for the rest of the day. Meaning that you'll immediately feel full and will require a lot less food to feel satiated from your remaining meals.
• Good quality coffee is also chock full of anti-oxidants

I believe, however, that one needs to test the BP water before jumping in and shelling out for a lot of expensive ingredients they may never want. This is my guide to popping your BP coffee cherry.

• I would start off having a long black with 5g butter and 5g coconut oil (any brand you can get your hands on for now), this will give you an idea if you like it or not and if it's worth going to the additional expense and effort of buying the proper ingredients (grass fed butter, organic coconut oil, MCT oil or cacao butter)
• Make sure you start with 5 grams of each ingredient only, any more than that as a start point and you'll get the runs
• This should be consumed as your first meal of the day and a minimum of 2 hours before eating again. Consuming a BP coffee on an empty stomach allows the maximum benefits to be felt and not eating for 2 hours after prevents you from getting the runs (from excessive fat consumption)
• Make sure you use a stick blender (or something similar) to really blend up the ingredients thoroughly (minimum 2 minutes), if the fats don't completely emulsify through the coffee the drink becomes oily and unpalatable when it should taste creamy and delicious.
• I use a Le'Xpress Frother like this to blend mine

• Glass blenders or plastic bullets have been known to crack or explode because of the heat of the coffee, so be warned.
• Gradually increase from 5 grams to 15 grams of butter and coconut oil (some go higher but 30g of fats suits me fine)
• If you think you want to continue with it look to purchase grass fed butter, organic coconut oil or MCT oil in order to receive the maximum benefits
• Please note that a true BP coffee includes Medium Chain Triglyceride (MCT) oil (available from bulknutrients) but I really like the nutty taste of coconut oil so I keep using it, coconut oil is 50% mct oil anyway
• My personal recipe calls for 10g of Cacao butter (along with 10g of grass fed butter and 10g coconut oil) because it's absolutely delicious and has many nutrional benefits (similar to that of dark chocolate)
• I also continue to use regular espresso coffee because I'm not sold on the benefits of BP upgraded coffee

The finished product

My Background

Age: 30 (20/08/1984)
Height: 181cm
Weight: 81kg
Bodyfat: ~13%
Body type: Mesomorphic I guess but I have a very narrow waist considering the width of my shoulders and my legs used to be extraordinarily skinny. I've since been able to put a bit of bulk on my thighs but my calves are basically non-existent. So I guess Mesomorphic upper body and Ectomorphic legs.
Qualifications: I've enrolled in Tafe SA's Certificate III in Fitness but don't start until January. I would plan to complete a Certificate IV one I've finished the III
Sports: None
Supps:
Have tried pretty much everything under the sun but at the moment I'm taking

• The One (original formula) pre workout
• AAKG, Beta Alanine from Bulk Nutrients pre and intra workout
• Creatine from Bulk Nutrients (14g per day)
• WPC and WPI from proteindirect.com.au
• Also consume a daily Bullet Proof Coffee that consists of 10g grass fed butter, 10g organic coconut oil and 10g cacao butter with a long black espresso. Not a true BP coffee but I love it nonetheless

Diet: Currently following a Low Carb High Fat (LCHF) and Intermittent Fasting (IF) diet including daily Bullet Proof Coffee consumption (post workout, it's the best), I usually limit carbs to less than 50 grams a day but don't count calories any more and don't hesitate to have a cheat day.

From May to September of this year I was able to lose 9 kilos with relative ease using the aforementioned strategies combined with regular (once or twice a week) 24 hour fasts with morning cardio sessions (both steady state and HIIT). If that doesn't make any sense I'll break it down for you.

• Dinner on Tuesday at 8pm
• Cardio session in the morning
• Bullet Proof Coffee at 3pm (or a minimum of 2 hours prior to dinner). The great thing about a BP coffee when you're fat adapted is it allows your body to continue burning fat and prevents your body going catabolic. It keeps you in the fasted state (by not raising insulin) but prevents muscle loss
• Dinner at 8pm on Wednesday breaking a 24 hour fast

Not currently performing the 24 hour fasts as I'm looking to focus on strength gains. Won't hesitate to use them again if I want to drop my body fat though.

Have had great success in the past with a leangains.com, If It Fits Your Macros (IIFYM) style IF diet with a 16/8 fast/feed. 2000 cals on rest days (high fat) 2300 on training days (high carb). About 500 cals deficient per day. Was able to lose 10kgs from January to June of 2013 and then a further 3kgs from June to July with a strict calorie controlled (2000 cals per day) ketogenic diet for a total weight loss of 13kgs (see pics below) Unfortunately I found the constant calorie counting too arduous and burnt myself out.

Past: GF of 4.5 years broke up with me in October 2008 and I decided the first order of business was to get my physique back. To that point I'd intermittently played sport and done a few weights here and there but hadn't laced up my adidas trainers in anger for at least 3 years (only exercise was a small amount of water skiing) and was eating terribly. I would have been about 77kgs at that point but probably around the 25% body fat mark.

In the first 4 years I had some solid strength gains but it wasn't until a little over 18 months ago (start of 2013) that I realised the key to a true body transformation rests with diet.

Short term goal: Strength gains without putting on too much size (don't want to "bulk") but some amount of hypertrophy is expected
Long term goal: Keep doing whatever keeps me looking and feeling good in the easiest possible way. Then use my qualification to educate people on making good lifestyle decisions for the betterment of their long-term health.

Strategy: Diet strategies already listed

Training: 6 day split 6 days a week. This is effectively a 3 day split done in 2 different ways alternating either High Weight/Low Rep then Low Weight/High Rep which looks like this

Heavy Weight/Low Rep

Back and Triceps

Light Weight/High Rep

Legs and Delts

Heavy Weight/Low Rep

Chest and Biceps

Light Weight/High Rep

Back and Triceps

Heavy Weight/Low Rep

Legs and Delts

Light Weight/High Rep

Chest and Biceps

As you can see, muscles that share minimal synergists are combined to allow maximum output on each muscle group. Structuring my workouts this way has proved very successful, allowing me to workout more often with more time for my body to recover from the intense ultra low volume sessions

Current PB's:
Bench: 100 x 2
Squat: 110 x 8
Deadlift: 140 x 5
Press: 60 x 3
Wide Grip Pull Ups Weighted 25kg x 6

Narrow Grip Tricep Dips Weighted 25kg x 8

Currently at my PBs on all fronts except Squat (110kg x 5) and Bench (95kg x 4) but will be expecting to push through those in the next month or so.

Goals:
Look good and feel better. Set myself up for a long healthy existence.

Photos
All taken while living in Spain in 2007

Leangains Cut (prior to Keto Cut) June 2013 @ 80kgs

After Keto Cut - July 2013 @ 77kgs

Current Photos @ 81kgs

27th October Heavy Weight/Low Rep Back and Triceps Workout

27th October Heavy Weight/Low Rep Back and Triceps Workout 82.7kgs
Weighted Wide Grip Pullups 25kg 6,4,3
Weighted Narrow Grip Tricep Dips 25kg 8,6,5
Dumbbell Row 50kg each 7,5,5
Cable Tricep Pushdown 45kg 6,4,4
Barbell Shrugs 100kg 10,7
140kg mixed grip 4