13th October Light Weight/High Rep Pecs and Biceps Workout

13th October Light Weight/High Rep Pecs and Biceps Workout

Barbell Bench Press 80kg 10,5,4
Barbell Curls 35kg each 10,6,4
Dumbbell Incline Bench Press 30kg each 6,6,5
Standing Hammer Curls 18kg each 9,5,5

Bulk Update

Well interesting fortnight, first I got food poisoning which put me out of action for a few days. Then my gf burnt her entire forearm with salding hot bacon fat which then got infected and ended up admitted to hospital for 3 nights. Thankfully we're both fit and well now though 

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

Wide Grip Weighted Pullups +20kg 6,4,3
Weighted Narrow Grip Tricep Dips +20kg 7,5,4
Dumbbell Rows 50kg each 7,6,5
Cable Tricep Pushdown 49kg 5,4,3

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

Barbell Squats 70kg 8,6,6
Barbell Press 45kg 12,8,6
Barbell Deadlift 100kg 6,8,6
Dumbbell Lateral Raise 12kg each 10,7,6

7th October Heavy Weight/Low Rep Pecs and Biceps Workout

Barbell Bench Press 90kg 7,5,3
Barbell Curls 45kg 4,3,2
Barbell Decline Bench Press 90kg 4,3,3
Incline Hammer Curls 20kg each 4,3,3

9th October Light Weight/High Rep Back and Triceps Workout

Wide Grip Pullups 10,7,5
Narrow Grip Tricep Dips 10,8,6
Mixed Grip Cable Rows 87kg 8,6,6
Cable Tricep Pushdown 42kg 8,6,5

Took some video footage of me squatting and realised I wasn't getting anywhere near deep enough. Today was my first session where I dialed the weight back 10kg to 100kg and took it quite a bit deeper, only managed 3 reps but I was kidding myself with my previous efforts.

150kg deadlift for 3 reps though, felt good

12th October Heavy Weight/Low Rep Legs and Delts Workout

Squats 100kg 3,3,3
Seated Barbell Press 60kg 4,3,3
Mixed Grip Deadlift 150kg 3,3,3
Dumbbell Lateral Raise 18kg each 6,5,4

Workouts 20/09 & 21/09

20th September Heavy Weight/Low Rep Legs and Delts Workout

Squats 110kg 5,4,3
Seated Barbell Press 60kg 4,3,3
Mixed Grip Deadlift 140kg 4,3,3
Dumbbell Lateral Raise 18kg each 6,5,4

21st September Light Weight/High Rep Pecs and Biceps Workout

Barbell Bench Press 80kg 10,7,5
Barbell Curls 35kg each 10,6,6
Barbell Incline Bench Press 60kg 10,8,6
Standing Hammer Curls 18kg each 10,6,6

18th September Light Weight/High Rep Back and Triceps Workout

18th September Light Weight/High Rep Back and Triceps Workout

Wide Grip Pullups 10,7,6
Narrow Grip Tricep Dips 10,8,7
Mixed Grip Cable Rows 87kg 8,6,5
Cable Tricep Pushdown 42kg 8,6,5

Bulk Update

9th September Light Weight/High Rep Pecs and Biceps Workout

Barbell Bench Press 80kg 10,7,5
Barbell Curls 35kg each 10,5,4
Barbell Incline Bench Press 60kg 10,8,6
Standing Hammer Curls 18kg each 10,5,4

13th September Heavy Weight/Low Rep Back and Triceps Workout

Wide Grip Pullups 15,6,4
Close Grip Bench Press 80kg 6,5,4
Dumbbell Rows 50kg each 7,6,5
Narrow Grip Tricep Dips 10,8,6

14th September Light Weight/High Rep Legs and Delts Workout

Barbell Squats 70kg 8,6,6
Barbell Press 45kg 10,6,6
Barbell Deadlift 100kg 6,6,6
Dumbbell Lateral Raise 12kg each 10,7,6

17th September Heavy Weight/Low Rep Pecs and Biceps Workout

Barbell Bench Press 100kg 3,2 95kg 3
Barbell Curls 50kg 2 45kg 4,3
Barbell Decline Bench Press 100kg 4,2 90kg 5
Incline Hammer Curls 22kg each 4,3,3

05/09 - 08/09 Workouts and Update

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

Barbell Bench Press 95kg 4,4,3
Barbell Curls 50kg 2 45kg 4,3
Barbell Decline Bench Press 100kg 4,2 90kg 5
Incline Hammer Curls 22kg each 4,3 20kg each 4

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

Wide Grip Pullups 6,6,6
Narrow Grip Tricep Dips 17,7,8
Mixed Grip Cable Rows 87kg 8,6,5
Cable Tricep Pushdown 42kg 8,6,5

7th September Mix Up Workout

Barbell Shrug 100kg 6,6,6
Cable Cross Overs 17.5kg each 10,7,6
Dumbbell Kickbacks 10kg each 6,5,5
Dumbbell Curl 16kg each 9,6,6

8th September Heavy Weight/Low Rep Legs and Delts Workout

Squats 100kg 8,5,4
Seated Barbell Press 60kg 4,3,2
Mixed Grip Deadlift 130kg 4,3,3

Dumbbell Lateral Raise 18kg each 5,4,5

Alright so at the moment for whatever reason I just CAN NOT stick to an eating plan. As such my "diet" has been all over the place for the past week and a half but my lifting has been absolutely A+ so I've just decided to go with it. About the only thing my current meal plan has in common with the same time last year is a morning bullet proof coffee and Intermittent Fasting, currently eating around 3500 cals per day and IDGAF about smashing carbs.


I'm not going to lie my rig is no where near as polished as it was this time last year but I'm really enjoying a "bulking" diet and just lifting heavy ass weights.

3rd September Light Weight/High Rep Legs and Delts Workout

3rd September Light Weight/High Rep Legs and Delts Workout

Barbell Squats 60kg 10,8,8
Barbell Press 50kg 6,5,4
Barbell Deadlift 100kg 8,8,8
Dumbbell Lateral Raise 12kg each 10,6,6

Workouts 01/09 & 02/09

1st September Light Weight/High Rep Pecs and Biceps Workout

Barbell Bench Press 80kg 7,5,5
Barbell Curls 35kg each 9,5,4
Barbell Incline Bench Press 60kg 9,6,5
Standing Hammer Curls 18kg each 9,5,3

2nd September Heavy Weight/Low Rep Back and Triceps Workout

Wide Grip Pullups 13,6,5
Close Grip Bench Press 80kg 6,5,4
Dumbbell Rows 50kg each 6,6,5
Narrow Grip Tricep Dips 10,8,7

Keto Pancakes with Dark Chocolate Ganache

Pancake Batter Recipe

Preparation
Whip the egg yolk and white together until they are properly combined
Add the Almond Milk
Slowly mix in the WPC to stop it from clumping

Cooking
Pour into hot pan
Be very careful with them once they start cooking, they are very prone to tearing (this obviously doesn't affect the taste only the aesthetics of the dish)
Cook all the way through on one side as flipping the pancake will most likely tear it

Ingredients
For every 1 egg
60ml Almond Milk
35g (or 1 scoop equivalent) Whey Protein Concentrate

1 egg worth of ingredients will net you 3 fairly thin pancakes

Ganache Recipe

Preparation
Break Dark Chocolate apart so it heats evenly in the microwave and is easier to mix into the cream

Cooking
Heat in microwave for 15 second intervals until ingredients can be combined together until smooth
Be careful not to burn the ingredients in the microwave, burnt chocolate doesn't taste very nice

1 Part Dark Chocolate
2 Parts Double Cream

For every 3 pancakes you make I would recommend 20g Dark Chocolate and 40g Double Cream

Pictures
Here's my effort, please note there is only 3 pancakes but I used 50g of chocolate and 100g of cream to make my Ganache so I had a bit of a sauce overload... not that I was upset about it.

Not my best photographic effort

Added more sauce

Nearly finished

Macros
If you follow my directions and make 3 pancakes with 20g of chocolate and 40g of cream for the Ganache your macros will look like this

517 Calories
Fat 37g (64%)
Protein 38g (30%)
Carbs 8g (6%)

27th August Heavy Weight/Low Rep Legs and Delts Workout

27th August Heavy Weight/Low Rep Legs and Delts Workout 85.2kg

Squats 60kg 3 80kg 3 90kg 6,5,4
Standing Barbell Press 60kg 1
Seated Barbell Press 60kg 3 55kg 5,4
Mixed Grip Deadlift 80kg 3 100kg 3 120kg 3,3,3
Dumbbell Lateral Raise 18kg each 5,4,4

26th August Light Weight/High Rep Back and Triceps Workout

26th August Light Weight/High Rep Back and Triceps Workout 84.9kg

Wide Grip Pullups 6,6,6
Narrow Grip Tricep Dips 16,10,8
Mixed Grip Cable Rows 87kg 8,6,5
Cable Tricep Pushdown 42kg 8,6,5

Mixed Grip Barbell Shrugs 60kg 10,10,10

Did a "recovery style" workout on my pullups because I'm gunning to increase my reps for the pull up challenge I'm participating in, I thought they could do with a softer workout after the massive session I had a few days ago.

25th August Heavy Weight/Low Rep Pecs and Biceps Workout

25th August Heavy Weight/Low Rep Pecs and Biceps Workout 84.9kg

Barbell Bench Press 95kg 4,3,3
Barbell Curls 45kg 5,3,3
Barbell Decline Bench Press 70kg 10,80kg 8,90kg 5
Incline Hammer Curls 20kg each 6,4,3

Cable Cross Overs 17.5kg 9,4,4

24th August Light Weight/High Rep Legs and Delts Workout

24th August Light Weight/High Rep Legs and Delts Workout

Barbell Squats 60kg 6,6,6
Barbell Press 50kg 6,4,4
Barbell Deadlift 80kg 8,8,8
Dumbbell Lateral Raise 12kg each 10,6,5

A photo posted by @thefitpublican on Aug 24, 2015 at 11:28am PDT

2074 Calories

Post Work Out Feast

Heston Chilli con Carne from Waitrose with crispy grilled cheese and guacamole

1472 cals 107g fat 40g carb 77g protein

22nd August Heavy Weight/Low Rep Back and Triceps Workout

22nd August Heavy Weight/Low Rep Back and Triceps Workout 84.6kg

Wide Grip Pullups 15,7,4
Close Grip Bench Press 60kg 5 80kg 6,5,4
Dumbbell Rows 50kg each 6,6,4

Narrow Grip Tricep Dips 10,8,7

A photo posted by @thefitpublican on Aug 22, 2015 at 7:05am PDT

21st August Light Weight/High Rep Pecs and Biceps Workout

21st August Light Weight/High Rep Pecs and Biceps Workout 85.5kg

Barbell Bench Press 75kg 12,8,5
Incline Hammer Curls 18kg each 9,6,5
Barbell Incline Bench Press 60kg 9,6,5
Barbell Curls 30kg each 12,7,5

21st August Light Weight/High Rep Pecs and Biceps Workout 85.5kg Barbell Bench Press 75kg 12,8,5 Incline Hammer Curls 18kg each 9,6,5 Barbell Incline Bench Press 60kg 9,6,5 Barbell Curls 30kg each 12,7,5 #gains #strong #weights #weightloss #shred #gunshow #bodybuilding #muscle #chestday #benchpress http://ow.ly/RcSK8

A photo posted by @thefitpublican on Aug 21, 2015 at 12:00pm PDT

Heart of the Matter

“People will die”

“A straight-up question”

These 2 articles have been published in the last week defending the ABC Catalyst program Heart of the Matter. Seems like a pretty good excuse to repost these videos as they provide an excellent insight into the massive flaws in the current medical dogma on fats, cholesterol and statins.

Delicious Dinner

If there's a better way to consume 886 calories I'd sure like to hear about it
100ml double cream, 3 eggs and 4 rashes of streaky bacon
3g Carbs 81g Fat 33g Protein
#lchf #keto #ketosis #ketodiet #ketogenic #ketopower #lowcarb #cheese #foodporn #goodfood #highfat #yummy #primal #primalfood

A photo posted by @thefitpublican on Aug 20, 2015 at 11:17am PDT

20th August Heavy Weight/Low Rep Delts and Abs Workout

I've decided to start incorporating Leg Work back into my routine, I'm just not getting the rewards I anticipated by running at the expense of any leg work. I'll still look to continue some sort of cardio training but might do a bit more HIIT or lower intensity jogging but I'll find a groove once I'm Squatting and Dead Lifting again.

20th August Heavy Weight/Low Rep Delts and Abs Workout 86.3kg

Barbell Press 60kg 3 55kg 5,4
Hanging Leg Raise 10,8,6
Dumbbell Lateral Raise 18kg each 5,4,4
Knee Raises 15,15,12
Front Raise 20kg Plate 10,8,6

Chilli Beef with Aged Cheddar and Chunky Guacamole

In advance I cooked off 500g of high fat beef mince with 2 brown onions. Seasoned the mince with chilli flakes, cayenne pepper, oregano, ground cumin, ground coriander seeds, paprika, garlic powder, onion powder with salt and pepper. I also added a bit of tomato paste for a hint of sweetness.
Once the meat was pretty much cooked I added 200ml of water to soften up the onions a bit more. Once the water had completely simmered down I took it off the heat and then stored it in the fridge.

Guacamole recipe was 1 Haas Avo, Juice from half a lime and a diced whole chilli (kept the seeds). Just mashed it all up with a fork.

This recipe has 125g cheddar on it but I think a 1 part cheese 2 part meat is a better ratio.

Pre-oven shot

Fresh out of the oven

Finished product, garnished with heaps of coriander

1954 cals 128g Fat (59%) 24g carbs (5%) and 173g protein (36%)

18th August Light Weight/High Rep Back and Triceps Workout

18th August Light Weight/High Rep Back and Triceps Workout 85.5kg

Wide Grip Pullups 13,6,5
Narrow Grip Tricep Dips 14,8,8
Cable Rows 77kg 10,8,8
Rope Cable Tricep Pushdown 25kg 10,6,6

Click to enlarge

17th August Macros and Meals

Please note the nandos "whole chicken" is a half chicken.

Click to enlarge

17th August Heavy Weight/Low Rep Pecs and Biceps Workout

17th August Heavy Weight/Low Rep Pecs and Biceps Workout 86.1kg

Barbell Bench Press 90kg 5,4,3

Barbell Curls 45kg each 4,3,3

Barbell Incline Bench Press 70kg 6,4,4

Incline Hammer Curls 20kg each 5,4,4

Think I might've slightly strained my left rotator cuff yesterday doing DB shoulder press, getting some pain in my bicep (only when I'm exercising, not ongoing during the day) that I'm pretty sure is rotator cuff related (i.e referred pain). Gonna keep on training as normal and just make sure I warm up/stretch the crap out of it before and after exercise.

Frustrating thing is I religiously warm up my rotator cuff (by doing Dumbbell External Rotation With Arm Abducted 90°) before any shoulder exercise but forgot yesterday for some reason.


Will obviously cut down my weight training if I don't start seeing some improvement.

Workouts 15/08 and 16/08

15th August Heavy Weight/Low Rep Back and Triceps Workout 86.7kg

Lat Pull Down 107kg 5,3,3
Close Grip Bench Press 60kg 5 80kg 4,4,4
Dumbbell Rows 50kg each 6,5,4
Narrow Grip Tricep Dips 10,8,7

16th August Light Weight/High Rep Delts and Abs Workout 85.7

Dumbbell Press 24kg each 6,5,4
Hanging Leg Raise 10,6,5
Dumbbell Lateral Raise 12kg each 10,6,5
Decline Sit Ups 12,12,8

Another Bulk Update

Alright so it's been a little while since my last update but things have been tracking along pretty well, I've joined a good gym which I've been getting to 5 times a week and I've built up a pretty good diet routine but I've too regularly succumb to the temptation of alcohol and carbohydrates to see really good fat loss results. I am however very happy with my activity levels and gym work overall so I know improved aesthetics are within easy reach.

June

Click to enlarge

July

Click to enlarge

3rd July Full Body Workout 88.5kg

Wide Grip Pullups 10,6,4
Narrow Grip Tricep Dips 10,6,5
Hammer Dumbbell Curls 18kg each 8,5,4
Dumbbell Bench Press 32kg each 5,4,4
Dumbbell Lateral Raise 12kg each 7,5,5

7th July Full Body Workout 86.5kg

Wide Grip Pullups 8,6,3
Narrow Grip Tricep Dips 10,6,5
Hammer Dumbbell Curls 18kg each 8,5,4
Dumbbell Bench Press 32kg each 8,5,4
Dumbbell Lateral Raise 12kg each 7,5,4

20th July Delts and Legs Workout

Was getting tightness in my calves and posterior chain so decided to do some low weight very slow Calf Raises and Lunges to limber them up a bit

Barbell Press 40kg 8,6,5
Calf Raise 25kg 8,6,6
Dumbbell Lateral Raise 12kg each 7,6,6
Lunge 20kg 6,5,4

21st July Pecs and Biceps Workout

Dumbbell Bench Press 32kg each 8,5,4

Incline Hammer Curls 20kg each 5,4,3

Dumbbell Incline Bench Press 26kg each 6,4,4

Cable Bicep Curls 28kg 7,5,4

22nd July Back and Triceps Workout

Wide Grip Pullups 10,6,3
Narrow Grip Tricep Dips 8,6,5

Cable Row 67kg 10,8,8
Cable Tricep Pushdown 35kg 6,5,4

25th July Delts and Abs Workout

Barbell Press 45kg 8,6,5
Knee Raise 10,10,10
Dumbbell Lateral Raise 12kg each 8,6,5
Decline Sit Ups 10,8,8

26th July Pecs and Biceps Workout

Barbell Bench Press 90kg 4,3,3

Barbell Curls 45kg each 4,3,3

Barbell Incline Bench Press 60kg 8,6,4

Incline Hammer Curls 20kg each 5,3,3

27th July Back and Triceps Workout

Wide Grip Pullups 11,5,4
Narrow Grip Tricep Dips 10,7,6

Dumbbell Rows 50kg each 5,3,3
Cable Tricep Pushdown 35kg 7,5,5

29th July Delts and Abs Workout

Barbell Press 50kg 6,5,4
Knee Raise 12,10,10
Dumbbell Lateral Raise 12kg each 8,6,6
Decline Sit Ups 10,8,8

30th July Pecs and Biceps Workout

Barbell Bench Press 90kg 4,3,3

Barbell Curls 45kg each 4,3,3

Barbell Incline Bench Press 60kg 8,6,5

Incline Hammer Curls 20kg each 6,5,4

August

Click to enlarge

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

Wide Grip Pullups 11,6,4
Narrow Grip Tricep Dips 10,8,6

Cable Rows 77kg 8,6,6

Cable Tricep Pushdown 35kg 7,5,5

2nd August Heavy Weight/Low Rep Delts and Abs Workout

Barbell Press 55kg 4,3 50kg 5
Knee Raise 15,12,10
Dumbbell Lateral Raise 14kg each 9,6,6
Decline Sit Ups 10,10,8

3rd August Light Weight/High Rep Pecs and Biceps Workout

Dumbbell Bench Press 32kg each 9,6,5
Incline Hammer Curls 16kg each 10,6,5

Cable Cross Overs 15kg 9,7,4

Barbell Curls 30kg each 8,6,6

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

Lat Pull Down 107kg 5,3 97kg 4
Narrow Grip Tricep Dips 15,8,7
Dumbbell Rows 50kg each 5,4,3

Rope Cable Tricep Pushdown 35kg 4,3 30kg 5

7th August Light Weight/High Rep Delts and Abs Workout

Dumbbell Press 22kg each 8,5,4
Hanging Leg Raise 6,4,4
Dumbbell Lateral Raise 12kg each 10,7,6
Decline Sit Ups 12,10,8

9th August Heavy Weight/Low Rep Pecs and Biceps Workout

Barbell Bench Press 90kg 4,3,3

Barbell Curls 45kg each 4,3,3

Barbell Incline Bench Press 60kg 8,6,5

Incline Hammer Curls 20kg each 5,4,4

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

Wide Grip Pullups 11,6,4
Narrow Grip Tricep Dips 10,8,7

Cable Rows 77kg 8,8,6

Rope Cable Tricep Pushdown 25kg 8,6,6 

11th August Heavy Weight/Low Rep Delts and Abs Workout 85kg
Barbell Press 55kg 5,4,4
Hanging Leg Raise 8,6,4
Dumbbell Lateral Raise 16kg each 7,5,4

Knee Raises 10,10,10

Running

As you can see from my polar flow screen shots I've also been doing a fair bit of running. Now I have a gym to call home I've been doing less running but I still really enjoy it so I've been going for 1 run per week. My last 3 runs have also been 3 PBs which I've been pretty stoked with, here's some screen shots from Polar Personal Trainer.

Click to enlarge

As you can see from the tables as I'm getting faster my average heart rate is decreasing which must be indicating increases to cardio vascular fitness.

Recent Updates and Progress

Well The Fit Publican has moved off to merry old England.

Despite losing 3 kilograms in 3 weeks just before I left my weigh in at my first gym session unsurprisingly informed me it had all gone back on. With the distractions of packing, moving and flying over here my diet and exercise routine left a lot to be desired.

However being in land of pints and mushy peas did not distract me from wanting to get my physique back on the straight and narrow. Now despite a lot of eating and drinking out my exercise routine has been pretty good and I'm certainly a lot fitter than when I arrived. Here's a look at all my exercise since I got here.

Click to enlarge

As you can see quite a lot of running. Due to not having a gym to call home this seemed like the most logical (not to mention economical) step. There are a couple of gym workouts in there but my primary weight loss tactics at the moment are ketosis and fasting. I can buy day passes to the gym for £6 which I will probably do once a week.

My aerobic fitness is progressing nicely and I might even join a local London Aussie Rules team for a bit of added enjoyment. Anyway here are the breakdowns of the 2 full body workouts I've done.

18th June Full Body Workout 90kg
Wide Grip Pullups 10,6,4
Narrow Grip Tricep Dips 9,6,5
Hammer Dumbbell Curls 18kg each 8,5,4
Dumbbell Bench Press 32kg each 5,4,3
Dumbbell Lateral Raise 12kg each 7,5,5

27th June Full Body Workout 88.8kg
Wide Grip Pullups 10,6,4
Narrow Grip Tricep Dips 10,6,5
Hammer Dumbbell Curls 18kg each 8,5,4
Dumbbell Bench Press 32kg each 5,4,4
Dumbbell Lateral Raise 12kg each 7,5,5

The Fit Publican's Epic 24 Hour Fast For Fat Loss

Introduction
Alright I've been meaning write this guide for quite a while but I've never quite got around to it. To start off with I have to say it's a lot easier to complete these fasts if you are already fat adapted and/or consuming Bullet Proof Coffee (find my guide to BP Coffee here) but it's not essential. The reason you will find it easier is you're going to be turning your body into a supercharged ketone producing fat burning machine and being in a state where your body is already prepared for this will expedite the whole process. The overall plan is to go for 24 hours without eating and combine that with some morning fasted cardio, using these strategies along with regular resistance training I was able to transform my body from this

to this

in 2 months with 7kgs of weight loss for good measure.

The Night Before

So the night before you want to have an early dinner, obviously if you want to complete a full 24 hour fast then the earlier you eat tonight the less time you'll have to wait for dinner tomorrow. 6pm was always a good time for me because it meant I could come home and eat straight after work. Don't eat too much though or you'll feel sluggish during your cardio the next day, ~200g of meat with a good portion of vegetables is your best bet

The Morning Cardio
So 45 minutes prior to beginning your exercise take 200-400mg caffeine, this releases fatty acids into the bloodstream to be used as energy as opposed to glucose which shouldn't be available if in a fasted state. Now you want to complete at least 20 minutes of cardio, most people will advise you stick with HIIT. I've experimented with sprints, swimming, cross trainers and rowers so it's really up to you.

Truth be told I've had greater success adding steady state over HIIT but a lot of experts strongly advise against steady state cardio due to concerns with catabolism and muscle atrophy but this didn't effect me.

Post Workout
The key to fat loss is to not eat for as long as possible afterwards (remaining fasted), as soon as you eat something that provokes an insulin response (thus breaking the fasted state) you stop burning fat. After your first attempt you might only last a couple of hours post workout before you have to eat something, just try and add a couple of hours at every attempt until you can wait until tea time.

The ONE exception to this is the consumption of Bullet Proof Coffee, which not only allows an intake of calories whilst remaining in a fasted state it actually promotes the effects of fasting and fat loss. Bullet Proof Coffee is known to provide 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.

The caffeine and fat also combine to make you feel full, meaning if you have the BP Coffee at around 3pm you should coast through until 6pm dinner.

One other final note is I would avoid any additional intake of caffeine other than the 200mg pre-workout and the ~100mg from the BP Coffee post workout. Overuse of caffeine can result in fatigued adrenals and numerous other stresses which may cause health issues and also prevent fat loss.

5th June Delts and Abs Workout

5th June Delts and Abs Workout 87.8kg

Barbell Press 50kg 5,4,4
Knee Raise 14,12,8
Dumbbell Lateral Raise 12kg each 9,6,6
Hanging Knee Raise 8,5,4

3rd June Back and Triceps Workout

3rd June Back and Triceps Workout 86.8kgs

Weighted Wide Grip Pullups 10kg 7,4,4
Weighted Narrow Grip Tricep Dips 10kg 6,4,4
Dumbbell Row 50kg each 4,3,3
Cable Tricep Pushdown 40kg 6,4,4

3.5kg weight loss in 3 weeks

1st June Light Weight/High Rep Pecs and Biceps Workout

1st June Light Weight/High Rep Pecs and Biceps Workout 87.1kg

Barbell Bench Press 80kg 6,4,4

Barbell Bicep Curl 35kg 8,5,5

Incline Barbell Bench Press 55kg 9,7,5

Hammer Dumbbell Curls 18kg each 8,6,5

Cable Cross Overs 30Kg 8,5,4

31st May Light Weight/High Rep Legs and Delts Workout

31st May Light Weight/High Rep Legs and Delts Workout 87.9kg

Barbell Squats 80kgs 10,8,6
Barbell Press 45kg 7,5,5
Barbell Deadlift 100kg 5,5,5
Dumbbell Lateral Raise 12kg each 9,6,5

29th May Light Weight/High Rep Back and Triceps Workout

29th May Light Weight/High Rep Back and Triceps Workout 87.7kgs

Wide Grip Pullups 10,5,4
Narrow Grip Tricep Dips 10,7,6
Dumbbell Row 40kg each 8,6,5
Cable Tricep Pushdown 35kg 9,6,5

Double Banh Mi after workout carb refeed
~1330 cals 120g Carbs 56g Fat 87g Protein

28th May Light Weight/High Rep Pecs and Biceps Workout

28th May Light Weight/High Rep Pecs and Biceps Workout 88.3kg

Barbell Bench Press 80kg 5,4,4
Barbell Bicep Curl 30kg 8,6,6
Incline Barbell Bench Press 50kg 10,8,7
Hammer Dumbbell Curls 16kg each 8,7,6
Cable Cross Overs 25Kg 12,6,6

Macros and Meals 26/05

>Scoop of preworkout

>post workout BP coffee with 10g extra coconut oil

>lunch was a BBQ bacon burger patty

>dinner was duck salad

26th May Light Weight/High Rep Legs and Delts Workout

Awesome workout today

26th May Light Weight/High Rep Legs and Delts Workout 87.9kg
Barbell Squats 60kgs 8,8,6
Barbell Press 40kg 10,6,6
Barbell Deadlift 80kg 8,6,6
Dumbbell Lateral Raise 12kg each 8,6,5

Here's the info from my heart rate monitor too

May's Workouts

Bulk update of May's workouts, wasn't sure I was gonna share these to be honest. Some of the stats are a bit embarrassing but watcha gun do?

14th May Light Weight/High Rep Back and Triceps Workout 89.2kgs
Lat Pulldown 60Kg 8,6,6
Narrow Grip Tricep Dips 4,4,4
Mixed Grip Cable Row 50kg 10,10,10
Cable Tricep Pushdown 30kg 8,6,6

16th May Light Weight/High Rep Legs and Delts Workout 90.3kg
Barbell Squats 40kgs 5,5,5
Barbell Press 40kg 5,5,5
Knee Raise 10,10,10
Dumbbell Lateral Raise 12kg each 5,5,5

20th May Light Weight/High Rep Pecs and Biceps Workout 89.9kg
Barbell Bench Press 60kg 10,10,10
Barbell Bicep Curl 20kg 10,10,10
Incline Barbell Bench Press 40kg 10,10,8
Hammer Dumbbell Curls 12kg each 10,10,8

21st May Light Weight/High Rep Back and Triceps Workout 88.9kgs
Lat Pulldown 60Kg 10,10,10
Narrow Grip Tricep Dips 6,5,6
Mixed Grip Cable Row 60kg 10,10,10
Cable Tricep Pushdown 30kg 10,10,8

23rd May Light Weight/High Rep Legs and Delts Workout 87.8kg
Barbell Squats 60kgs 6,6,6
Barbell Press 40kg 8,7,5
Barbell Deadlift 80kg 6,6,6
Dumbbell Lateral Raise 12kg each 8,6,5

24th May Light Weight/High Rep Pecs and Biceps Workout 88.1kg
Barbell Bench Press 70kg 8,6,5
Barbell Bicep Curl 25kg 10,9,8
Incline Barbell Bench Press 50kg 8,7,6
Hammer Dumbbell Curls 14kg each 10,8,6

25th May Light Weight/High Rep Back and Triceps Workout 88.9kgs
Wide Grip Pullups 6,5,5
Narrow Grip Tricep Dips 8,6,5
Mixed Grip Cable Row 70kg 10,10,8
Cable Tricep Pushdown 35kg 8,6,6

Here's today's macros 1,720 calories

>Pre workout Bullet Proof Coffee for breakfast
>Keto Pudding for lunch
>Steak with Broccoli and Aioli for dinner


Recipe for Keto Choc Pudding too

Ingredients
50g Dark Choc (I use 85% Lindt)
90g or ~100ml Double Cream
2 scoops Choc WPC

Method
>In a small bowl add your chocolate but it's a good idea to break up as much of it as possible this will allow it to melt easier/faster
>Once chocolate is broken up add the cream
>Microwave on high for 30 sec
>By this stage chocolate should be partially melted and cream should be softer so give it a stir
>Microwave for another 30 sec
>Chocolate should be completely melted so stir it in completely to make a smooth ganache (microwave for longer if you can't)
>Add 2 scoops protein powder and combine together. It should absorb the melted choc and cream

959 cals 83g Fat (77%) 40g Protein (17%) and 16g Carbs (6%)

I'm Back

Getting back into the gym which is good. I'm back to my unfit weight which is ~90kgs. I'm leaving for London in a month so I'm going to spend my last 4 weeks here training the house down to try and drop some fat before I leave.